Date post: | 30-Dec-2015 |
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Army Fitness Program
Ability to perform your daily
activities with some reserve
capability for emergencies
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Goals
To have all soldiers professionally and
personally committed to physical fitness
so they are capable of performing
their duties in peace or war
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Basic Combat TrainingFitness Program
Centered around your individual fitness needs
through assessments, daily activities, training
/education, and formal testing (APFT)
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BCT Fitness Program
• Assessment
• Daily activities
• Training / Education
• Formal testing
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Components of PhysicalFitness
• Cardiorespiratory fitness
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
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Principles Of Exercise
• Regularity
• Progression
• Overload
• Balance
• Specificity
• Variety
• Recovery
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Aerobic Exercise
• Exercise which works large muscle groups
• Anaerobic activities are different
• Anaerobics require alternate energy
• Aerobic v. Anaerobic
• Minimum frequency
• Intensity
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Determining THR
MHR -- Maximum Heart Rate
RHR -- Resting Heart Rate
HRR -- Heart Rate Reserve
THR -- Training Heart Rate
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220 - _______= __________ MAXIMUM HEART RATE(YOUR AGE)
(_________) - (__________) = ______________ MAXIMUM HR RESTING HR HR RESERVE
(________) X ( 0.70 ) = ____________ HR RESERVE CALCULATED HRR
(____________) + (____________) = CALCULATED HRR RESTING HR
__________________
YOUR TRAINING HEART RATE
Formula For Estimating Your THR
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Physical Fitness TrainingTotal Fitness
• Cardiovascular disease, risk, prevention
• Diet and nutrition
• Smoking cessation
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Cardiovascular Disease
Estimated that 51% of all deaths
are due to cardiovascular disease
including stroke, hypertension,
and vascular heart disease
56% are due to coronary artery disease
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Blood Pressure Readings
• Larger number represents the force that the blood exerts against the walls of the vessels as the heart contracts and ejects blood.
• Smaller number measures reduced pressure in the arteries as blood flows towards the veins and the heart relaxes and refills.
If systolic (high) exceeds 140,
or diastolic (low) exceeds 90,
you have high blood pressure.
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Smoking
• Very common in America
• Linked to coronary artery disease
• Two packs a day = three times the likelihood of having a heart attack
• Much greater chance that the heart attack will be fatal
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Effects of Smoking
• Carbon monoxide
• Lungs become less resilient
• Nicotine is a stimulant
• Clots and constricts
• Heart disease and lung cancer
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Stress
• Strain on the heart
• Create hormonal changes
• Learning to deal and relax
REGULAR PARTICIPATION IN
VIGOROUS MUSCULAR ACTIVITY
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Diet and Nutrition
• 1. Eat a variety of foods
– Must provide about 50% nutrients
– No single food contains all
– Greater variety
– Selected from major food groups
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Major Food Groups
• Milk and dairy products
• Breads and cereals
• Vegetables and fruits
• Fish, poultry, meats, eggs,
and dried beans
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Diet and Nutrition
1. Eat a variety of foods
2. Maintain ideal body weight
3. Lower cholesterol
4. Increase starch and fiber
5. Avoid excessive sugar / sodium
6. Watch alcohol consumption
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Smoking Cessation
???? Why Stop ????
• Harms your life and shortens your life
• Costs money
• Is unattractive and unpleasant
• Harms others
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How To Stop Smoking and/orUsing Other Tobacco Products
1. Maintain a smoking record
2. Switch brands
3. Smoke only half of each cigarette
4. Purchase cigarettes by the pack
5. Wrap your cigarette pack
6. Hide your cigarettes
7. Refer to your list often