Slide 1 Fit For Duty #1: Personal Fitness Professional Military Education Basic NCO Course.

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Fit For Duty #1:Personal Fitness

Professional Military EducationBasic NCO Course

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Fit For Duty

REFERENCES

• FM 6-22 Army Leadership• FM 7-22 Army Physical Readiness Training • FM 21–20 Physical Fitness Training• President’s Challenge Adult Fitness Test

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Overview

1. Leadership and Personal Fitness

2. Physical Fitness Standards

3. Fitness Biology

4. Healthy Habits

5. Assignment

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Personal Fitness

Everything done to maintain good health:

• Undergoing routine physical exams

• Practicing good dental hygiene, personal grooming, and cleanliness

• Keeping immunizations current

• Considering mental stresses

• Includes avoiding degrading personal health, such as substance abuse, obesity, and smoking.

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Personal Fitness

• Unit readiness begins with physically fit Leaders

• Physically fit people feel more competent and confident, handle stress better, work longer and harder, and recover faster.

• A leader’s physical presence determines how others perceive that leader

• Factors of physical presence are military bearing, physical fitness, confidence, and resilience.

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Personal Fitness

• Presence is not just a matter of the leader showing up; it involves the image that the leader projects

• Presence means sound health, strength, and endurance, which sustain emotional health and conceptual abilities under prolonged stress

• Leaders represent the institution and government and should always maintain an appropriate level of physical fitness and professional bearing

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Personal Fitness

• Physical fitness supports cognitive functioning and emotional stability, both essential for sound leadership.

• Physical fitness requirements for leaders have significant impact on their personal performance and health.

• Since leaders’ decisions affect their organizations’ effectiveness, health, and safety, it is an ethical as well as a practical imperative for leaders to remain healthy and fit.

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Physical Fitness Standards

1. Army Height/Weight Table

2. Army Physical Fitness Test (APFT)

3. President’s Challenge Adult Fitness Test

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Army Body Composition weight for height table

• Now required for incoming recruits

• Body Composition is the amount of body fat a Soldier has in comparison to total body mass

• Calculated by age and gender

• Body fat percentage is determined with the Body Mass Index calculator

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Army Body Composition weight for height table

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Army Physical Fitness Test (APFT)

• Army Soldiers are required to take a physical fitness test at least twice per year

• Three events: push-ups, sit-ups, and two-mile run

• Required to score 60 points on each event

• Administered in accordance with the procedures detailed in Chapter 14 of Army Field Manual 21-20

• Standards are adjusted by age and gender

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Army Physical Fitness Test (APFT)

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President’s Challenge Adult Fitness Test

1. Performance-related fitness

2. Health-related fitness:

• Aerobic fitness

• Muscular strength and endurance

• Flexibility

• Body composition

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Aerobic fitness

• Known as cardiovascular fitness

• Relates to the heart, blood vessels, and lungs working together to deliver oxygen-rich blood to the muscles during exercise

• High level of aerobic fitness is associated with lower risks of several diseases, including high blood pressure and coronary heart disease

• Measured by either the 1 mile walk or 1.5 mile run

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Muscular strength and endurance

• Critical to health and ability to carry out daily activities, such as household tasks or job-related tasks

• Many ways to measure, often with a focus on a specific group of muscles.

• Two fitness tests for muscular strength and endurance: the Half Sit-Up and the Push-Up.

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Flexibility

• Move all joints through their full range of motion

• Affected by the condition of the joint itself and the muscles and connective tissues surrounding joint

• Most common fitness tests used to measure flexibility is the Sit-and-Reach test.

• Provides information about hamstring muscle group

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Body Composition

• Body Mass Index (BMI) is a number that is based on a person's weight and height

• Higher values indicate greater weight per unit of height

• May overestimate body fat in athletes and others who have a muscular build

• May underestimate body fat in older persons and others who have lost muscle mass.

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Body Composition

• Waist Circumference can serve as another indicator for some health risks for individuals who may have a BMI classification of normal or overweight (a BMI score between 18.5 and 29.9).

• High waist circumference is associated with an increased risk for type 2 diabetes, elevated blood lipids (fats like cholesterol and triglycerides), hypertension, and cardiovascular disease in patients with a BMI between 25 and 34.9.

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Healthy Habits

• Attitude

• Rest

• Diet

• Exercise

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Healthy Habits: Attitude

• Stress is harmful to the body and mind

• Health depends on relaxation

• Connection between positive emotion and a key marker of cardiovascular health called “vagal tone”

• Positive emotions are mild and subtle, while negative emotions more intense.

• Need to experience more positive emotions than negative emotions.

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Healthy Habits: Rest

• People who sleep enough have lower percentage of fat to total body weight than people who don't.

• People who sleep two-thirds of their usual amount (five hours instead of eight, say) eat an average of 549 extra calories the following day.

• Pituitary gland secretes more growth hormones during sleep than during waking hours.

• Sleep helps lower the cortisol levels in your blood, which also increases metabolism.

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Healthy Habits: Diet

All food is generally composed of:

• Water

• Protein

• Carbohydrates

• Fats

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• All the cells and organs need water to function

• Water helps prevent and relieve constipation

• Drinking water is main and best source of water

• Alcoholic and caffeinated beverages have a diuretic effect -- they cause the body to release water

• Lack of water causes dehydration

• Usually recommend drinking six to eight 8-ounce glasses of water daily

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• Water helps control calories

• Water reduces muscle fatigue

• Water keeps skin supple and functioning

• Water helps kidneys transport toxin urea nitrogen

• Water reduces incidents of kidney stones

• Water helps maintain bowel movements

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Increase your water intake:

• Have a beverage with every snack and meal.

• Choose beverages you enjoy

• Avoid alcoholic or caffeinated beverages which are diuretics

• Eat more fruits and vegetables

• Keep a bottle of water with you in your car, at your desk, or in your bag.

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• Protein is a chain of linked units called amino acids

• Protein calories: (1) put protein in fat stores, (2) use as an energy source or (3) use it to carry out functions vital to life.

• Protein calories will be used as an energy source when lacking fat or carbohydrate calories for fuel.

• Protein used for replacement of old cells and building muscles, organs, blood, nails, hair, skin, and tissues

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• Foods that have all nine of the essential amino acids are called complete proteins

• Complete proteins include food from animal products: milk, cheese, chicken, beef

• Incomplete protein are grains, cereals, and vegetables.

• Complement these proteins such as combining beans with grains, or nuts with cereal.

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• Recommended Dietary Allowance (RDA) is in grams of protein per kilogram of body weight

• Divide your body weight in pounds by 2.2 to calculate your weight in kilograms.

• Multiply kilogram weight by 0.8 to calculate your daily intake of protein

• Person weighing 210 lbs / 95 kg times 0.8 equals a daily protein intake of 77 grams

• 12% of your calories would come from protein.

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Assignment: Calculate your RDA of protein:

Your weight in pounds: _______ lbs

Divide by 2.2 to get weight in Kg: _______ kg

Multiply by 0.8 for intake of protein _______ grams

Convert to ounces: divide by 28.35 _______ ounces

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Three main types of carbohydrates:

• Sugar is the simplest form of carbohydrates: fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).

• Starch is a complex carbohydrate (made of many sugar units bonded together): vegetables, grains, and cooked dry beans and peas.

• Fiber also is a complex carbohydrate: fruits, vegetables, whole grains, beans and peas.

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• Complex carbohydrates are digested at a slower rate, providing a continual and stable flow of energy.

• Simple carbohydrates deliver the same amount of energy but at a far more rapid pace.

• Simple carbohydrates provide an immediate boost in blood sugar but wears off quickly

• Excess food cravings are experienced

• Simple carbohydrates should be avoided within your diet: sugar, honey, soda and candy.

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• Carbohydrates should be 50% to 60% of calories

• Majority should be from complex carbohydrates

• Under 10% should come from refined sugars

• Decrease low blood sugar, increase energy expenditure, increase satiety and satisfaction

• Good sources: whole grains, raw fruit, and raw vegetables

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• Fat supports good health

• Known as “lipids,” fat has over twice as many calories per gram as carbohydrates or protein

• Lipids are divided into categories of saturated and unsaturated fat

• Saturated fats are generally found in animal products (such as meat and dairy) and processed foods

• Unsaturated fats generally found in plants such as nuts, avocados, and olives

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• Fat provides energy of nine calories per gram

• Fat helps cells function, regulates hormones, and transports fat soluble vitamins.

• Excess fat is stored into body fat

• Fat is harder to take out of lipid (fat) stores and used as energy

• Carbohydrates use 23% of consumed calories to store carbohydrates while fat uses only 3%

• Fat intake should be less than 30% of daily calories

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• Eat early in the day to start the metabolic process

• Skipping breakfast encourages cells to conserve energy in case another meal doesn't arrive

• Body holds onto the fat stored in your cells instead of helping you burn it off

• Several small, healthy snacks during the day will keep the metabolic process burn calories

• Aim to make each meal at least one-quarter protein

• Avoid eating at least two hours before going to bed.

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Mediterranean Diet

• Fish: protein without saturated fat

• Spices: full of antioxidants, no sodium

• Fresh Vegetables: fiber and antioxidants

• Feta Cheese: protein, calcium and vitamin D

• Fresh Fruits: fructose, vitamins, antioxidants

• Whole Grains: complex carbohydrates

• Beans: protein, potassium, magnesium

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Healthy Habits: Exercise

• Exercise can increase metabolism and burn calories

• Vigorous exercise can stimulates appetite

• Exercise is particularly helpful after age of 40, when metabolism naturally begins to slow down

• Two types of exercise: aerobic and anaerobic

• Flexibility through stretching is required for exercise

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• Aerobic exercise is also known as cardio-vascular exercise or “cardio”

• Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process

• Aerobic literally means "relating to, involving, or requiring free oxygen“

• Light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

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Should be 60% and 85% of maximum heart beats per minute or (BPM) and for at least twenty (20) minutes.

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• Anaerobic exercise is an exercise intense enough to trigger lactic acid formation

• Anaerobic exercise is used in non-endurance sports to promote strength, speed and power

• Anaerobic exercise is used to build muscle mass.

• Develops muscles for greater performance in short duration, high intensity activities

• Any activity lasting longer than about two minutes has a large aerobic metabolic component

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Strength training done at home or in the gym:

• Body weight: uses little or no equipment (e.g., pushups, pullups, crunches and leg squats)

• Resistance tubes: “surgical rubber” tubing is provides resistance when stretched

• Free weights: barbells, dumbbells, kettlebells

• Weight machines: controlled resistance

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• Overload: build lean muscle tissue by using more weight than your muscles are used to

• Progression: avoid plateaus by increasing weights, repetitions, or type of resistance

• Specificity: train for your goal

• Recovery: allow muscles to rest at least 3 days between workouts to allow muscles to regenerate

• Warm up: do light cardio or light repetitions to warm your muscles in order to prevent injury

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• Control: lift and lower weights slowly without using momentum

• Breathe: breathe out on the positive movement and breathe in on the negative

• Posture: stand or sit up straight and engage your abs to keep balance and protect spine.

• Full range: perform each exercise through the full range of motion to get the maximum benefit

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• Stretching muscles or tendons to improve elasticity and tone

• Provides increased muscle control, flexibility and range of motion

• Staying limber alleviates stress, improves your coordination and balance.

• Flexibility decreases with age

• Stretch after warming up your muscles for at least five to 10 minutes to make them more pliable

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• Static stretch tears tendons slightly so they heal a little longer, increasing flexibility

• Exhale while stretching and push as far as possible increase micro-tearing of the tendons

• Muscles have a tendency to retract when stretched ( “stretch reflex response.”)

• Hold stretch for at least a minute to allow the muscles to relax.

• Support stretches in order to allow a muscle to relax into the stretch

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Assignment

• Create your own individual fitness program using the these steps.

• Choose one of the standards presented.

• Incorporate elements of the section on healthy habits.

• Establish your goals for the time period ending at the next scheduled class.

• Hand in plan and report on progress at the next class.

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Slide 1 Fit For Duty #1: Personal Fitness Professional Military Education Basic NCO Course.

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