DEPARTMENT OF THE AIR FORCE Thomas N. Barnes Center for Enlisted Education (AETC) Maxwell AFB, AL 36118

1 Aug 14

0BAF SENIOR NONCOMMISSIONED OFFICER DISTANCE LEARNING (DL) 1B(COURSE 14) AND ADVANCE LEADERSHIP EXPERIENCE (ALE)

2BSTUDENT GUIDE PART I

COVER SHEET

3BLESSON TITLE: MP03, HUMAN PERFORMANCE

TIME: 28 Hours (ALE only)

METHOD: DL/Demonstration and Performance (ALE only)

REFERENCES: Air Force Instruction (AFI) 36-2905, Fitness Program. 21 October 2013.

Agatston, A. MD. “I’m a Trainer at Heart.” PREVENTION, March, 2010.

Amiri-Khorasani M, Sahebozamani M, Tabrizi KG, Yusof AB. Acute effect of different stretching methods on Illinois agility test in soccer players. J Strength Cond Res. 2010 Oct;24(10):2698-704. CJCS Introduction Short,” Chairman, Joint Chiefs of Staff website, http://www.jcs.mil//content/files/2010- 09/091610114831_CJCS_Introduction_ Short.pdf. (accessed 15 May 2014).

Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury (DCoE). DCoE In Action, Vol. 3/No. 10. October 2010. http://www.dcoe.health.mil/ Content/navigation/newsletters/dcoe%20in%20action/DCOE_In_Action_ Vo3No10.pdf#page=3 (accessed 15 May 14).

“Dive In,” Yoga Journal. http://www.yogajournal.com/basics/2306 (accessed 15 May 14).

Harvard Men’s Health Watch. December, 2005. “Exercise and aging: Can you walk away from Father Time?”

Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002 http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. (accessed 15 May 14).

Kaminoff, Leslie. Yoga Anatomy, Human Kinetics. 2007.

Kistler BM, Walsh MS, Horn TS, Cox RH. The acute effects of static stretching on the sprint performance of collegiate men in the 60- and 100-m dash after a dynamic warm-up. J Strength Cond Res. 2010 Sep;24(9):2280-4.

Little T, Williams AG. Effects of differential stretching protocols during warm-ups on

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high-speed motor capacities in professional soccer players. J Strength Cond Res. 2006 Feb;20(1):203-7.

Mascarelli, A. Exercise Counteracts Aging Effects. Los Angeles Times. Sept 1, 2011.

Perrier ET, Pavol MJ, Hoffman MA. The acute effects of a warm-up including static or dynamic stretching on countermovement jump height, reaction time, and flexibility. J Strength Cond Res. 2011 Jul;25(7):1925-31.

The Perfect Form: Running Better, from head to toe. Runner’s World. http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html (assessed 15 May 2014). Sarah L. Butler, “Fully Fit,” Runners World, February 2011, 49-55.

Shepherd, R.J. (1998). Aging and Exercise. Encyclopedia of Sports Medicine and Science. Internet Society for Sport Science.

Sovik, R. PhD. Diaphragmatic Breathing: http://www.himalayaninstitute.org/yi/Article.aspx?id=3472 (accessed 15 May 14).

“Wide-Legged Forward Bend,” Yogatic. http://www.yogatic.com/yoga-poses/wide-legged-forward-bend-d/ (accessed 15 May 14).

Winchester JB, Nelson AG, Landin D, Young MA, Schexnayder IC. Static stretching impairs sprint performance in collegiate track and field athletes. J Strength Cond Res. 2008 Jan;22(1):13-9.

“Your Best Body Ever,” Health 25, no. 1 (January/February 2011): 132-134.

STUDENT PREPARATION: Accomplish student reading in the student guide (approximately 16,000 words/110 minutes of reading). Hydrate continuously. Arrive with an open mind and a willingness to give maximal effort. Bring your personal Energy Equation result to class with you.

PART IA

DL COURSE GOAL: Prepare Senior NCOs to lead the enlisted force in the employment of air, space and cyberspace power in support of our national security objectives.

ALE COURSE GOAL: Develop adaptable Senior Enlisted Leaders to operate critically, strategically and jointly in complex and ambiguous environments.

GENERAL LEARNING OUTCOME: Upon completion of this lesson, students are better prepared to lead and manage units and model professional military attributes as evidenced by their comprehension of Human Performance.

ACTIVITY STATEMENT: Actively participate and encourage others in all aspects of the Human Performance lesson.

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TERMINAL COGNITIVE OBJECTIVE: Comprehend Human Performance and/or its impact on subordinate, SNCO, unit, and mission effectiveness.

TERMINAL COGNITIVE SAMPLES OF BEHAVIOR: 1. Explain Human Performance and/or its impact on subordinate, SNCO, unit and mission

effectiveness.

2. Give examples of Human Performance and/or its impact on subordinate, SNCO, unit, and mission effectiveness.

3. Predict the impact of Human Performance on subordinate, SNCO, unit, and mission effectiveness.

PART IB

LESSON OUTLINE:

CONTENT

4BINTRODUCTION: Student Reading

5BMP 1. Performance Nutrition

6BMP 2. Physical Performance A. Functional Training

B. High Intensity Exercise Endurance (HIEE)

C. Safety and Running Protocol

MP 3. Human Weapon System Movements

A. Comprehensive Movement Demonstration, Performance,

Correction--General Population

B. Comprehensive Movement Demonstration, Performance,

Correction--Phoenix Flight

MP 4. Human Performance Benefits and Impact

CONCLUSION: Summary

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PART II

STUDENT READING

*Entirety of this lesson was accomplished through coordination with subject matter expert Mr. Mark J. Lehmkuhl, MS, CSCS.0F

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*Nutrition aspects were vetted through Dr. D.A. Higginbotham, PhD, RD, LD.1F

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* Exercise portions were vetted through the following Air Force Installation Exercise Physiologists:

Michele Pittman, M Ed, ACSM - HFS, CHEK Coach2F

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Jose A Ramos, HFS, CES, CSCS3F

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The Human Machine is the most important weapon system in our Air Force arsenal. For this weapon system to operate at optimal levels it must be properly maintained using the correct fuel. Unlike other weapon systems, we rely on nutritious foods and exercise instead of jet fuel and mechanical maintenance. These are the attributes of Human Performance we will examine. You will learn about the correct fuel for the Human Weapon System, the regular and scheduled maintenance required, proper breathing, along with exercise programs and movements you will use throughout the course. Let’s begin by discussing the appropriate fuel.

MP 1. Performance Nutrition

It has been said that you are what you eat. There may be some truth to be had in that; if one continues to eat nothing of nutritional value, they may become one of minimal physical value, or if one consumes excess, they may become excess. We need fit, lean, fighting machines and that comes from proper nutrition. A nutritious diet increases our resiliency by helping us operate at peak physical performance. It also increases our mental alertness and improves our endurance. Let us begin with the fuel that makes the human body function.

Performance Nutrition Objectives Proper nutrition provides fuel to accomplish life’s activities and allow the body to repair and develop itself. As far as fuel, we all have a specific amount that we are supposed to have. We all have an energy equation that is specific to us and we will figure out what yours is shortly.

Certain nutrients, carbohydrates, fats, and protein are broken down for energy in the body. The energy is used for the activities and bodily processes that maintain life: breathing, heartbeat, brain function, kidney function, etc. These nutrients are metabolized and used for energy/fuel in two ways: aerobic and anaerobic.

Aerobic metabolism works by breaking down nutrients for energy in a process that requires oxygen. It releases more energy than anaerobic metabolism, but it takes longer to get it released. It also supplies most of the energy during low-intensity, endurance type activities, like long distance running and swimming. The second way nutrients are metabolized and used for energy is through anaerobic metabolism which does not require oxygen. Anaerobic metabolism releases less energy than aerobic metabolism, but does it very quickly. Most energy tends to come from anaerobic pathways during high-intensity short bouts of activity such as sprints and weightlifting.

Nutrition not only provides fuel, but it also supplies materials and energy to repair and build the body.

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Active people need to consume adequate energy, protein, fat, vitamins, and minerals during periods of high-intensity and/or long-duration training to maintain body weight and health and maximize training effects.

Low nutrient intakes can result in many things, to include:

1. Loss of muscle mass. This can compromise performance and negate training benefits to include the loss of strength and endurance. Low-calorie diets are often combined with physical activity to lose weight. Unfortunately, it is difficult to lose fat without also losing some muscle mass. A major reduction will cause enough loss in muscle to negate training and cause decrease in gains. A long-term deficiency in almost any nutrient will result in muscle loss.

2. Fatigue. Fatigue is a symptom of nutrients deficiency. This can compromise performance and increase the risk of injury. Beyond loss of muscle, low energy intake will result in lower energy stores resulting in an overall feeling of tiredness. Additionally, the point at which a person feels like they are completely exhausted and cannot go any further comes sooner. This is commonly known as “hitting the wall.” Fatigue often leads to improper form during training, which may cause injuries.

3. 7BEndocrine disruption. Inadequate nutrition can cause changes in hormones that may result in menstrual dysfunction, loss of muscle, increased abdominal fat, or a loss in bone density.

4. 8BSuppressed immune system. There is a greater chance of illness and illness lasting longer before recovery because immune system cells are produced in lower numbers.

5. 9BProlonged recovery process. The length of time to repair and build muscle is greater when nutrition is inadequate.

It is very evident that we need nutrients and they must be of the right portions and the correct nutrients. Nutrients come in a few different shapes and sizes.

Macronutrients The makeup of food can be divided into two major categories: macronutrients and micronutrients. Macronutrients are chemicals found in large quantities in our food that we need to live and grow. They include carbohydrates, fats, proteins, and water, which are important because energy is derived from carbohydrates, fats and proteins.

Carbohydrates – Supplemental Roles in the body

Carbohydrates (carbs) are consumed in foods such as starch and sugars. Most foods have carbs with the exception of meat, fish, poultry, and oils. Better sources of carbs are unrefined foods—foods that are minimally processed. For example, baked products made with whole grains are more healthful than products made with white (enriched) flour. Look for whole wheat, rye, etc. Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat, oatmeal, spelt, and wild rice. Foods that have no added sugar are better choices. Natural sugars found in fruits are good because the fruit has many others nutrients and fiber. Vegetables have carbohydrates too. Starchy vegetables such as potatoes, corn, carrots, peas and beans, have a higher carbs content.

Carbohydrates are a short-term, high intensity energy source. After carbohydrates are consumed, they are converted to glucose in the intestines and liver. Blood glucose (blood sugar) is supplied from carbs in the diet. Some carbohydrates are converted to glycogen and stored in the liver and muscle. Muscle glycogen is used as a quick source of energy during physical activity. Carbohydrates are the primary source of fuel for anaerobic metabolism and are stored in muscle as glycogen. Liver glycogen is used to maintain blood sugar levels. There are only enough energy stores in the muscle to maintain high rates

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of activity for 2 to 3 minutes. Decreased muscle glycogen causes fatigue and therefore decreased performance. Insufficient intake of carbohydrates quickly decreases performance. The USDA recommends that approximately 50% of your calories come from carbohydrates.4F

5 The actual amount depends on total energy expenditure, type of exercise, gender, and environmental conditions.

Although carbohydrates are the main fuel for physical activity, excess consumption may be detrimental and increase fat stores in the human body. Exceeding the cells capacity to store glycogen triggers conversion and storage of excess carbohydrate calories as fat. Consuming excessive carbohydrate calories increases body fat.

Carbohydrate availability affects the metabolic mixture catabolized (accessed) for energy. In times of food deprivation, the lack of carbohydrates will lead to excessive protein breakdown. Due to this concept, carbohydrates are termed to have a “protein sparing effect” on the human body. In simplest terms, if you have carbohydrate available, then the proteins stored in the human body will remain intact and will not be accessed for energy metabolism in times of a fast.

Carbohydrates also serve as a primer for fat metabolism. Byproducts from carbohydrate breakdown facilitate the body’s metabolism of fat. Insufficient carbohydrate metabolism (glucose limitations or diabetes) produces more fat mobilization than use as an energy source. This produces an incomplete fat breakdown or the formation of ketone bodies. Excessive formation of ketones through starvation or diabetes may increase the cells acid content leading to acidosis or ketosis.

Finally, the central nervous system or CNS requires carbohydrate for proper functioning. Under normal conditions and short term starvation, the brain uses blood glucose almost exclusively as its fuel source. In times of carbohydrate starvation, the brain eventually adapts after approximately 8 days by metabolizing ketone bodies as the alternative fuel.

Fats are a more concentrated source of energy than carbs or protein. Fats are also structural components of every cell in the body and have many other functions. The type of fats in the diet can impact health by increasing the risk of chronic diseases, such as heart disease, obesity, diabetes, and cancer. Most fats should come from vegetable sources with olive oil and canola oil being the best choices. Animal fats, which contain high amounts of saturated fat, should be minimized.

Fatty Acids, types and your health A saturated fat molecule is termed saturated because it holds as many hydrogen atoms as chemically possible. These fatty acids occur primarily in animal products like beef, pork, chicken, egg yolks, and dairy. Saturated fats from the plant kingdom occur in coconut and palm oil, as well as in hydrogenated products such as vegetable shortening and margarine. In general terms, these types of fatty acids are considered the most detrimental to heart health and may be restricted in some patients susceptible to heart disease and high cholesterol.

An unsaturated fatty acid will contain double bonds between carbon and hydrogen; therefore, they are “not saturated” with hydrogen atoms. These fats may take the form of a monounsaturated fatty acid (1 carbon=hydrogen double bond) or a polyunsaturated fatty acid (multiple carbon=hydrogen double bond). Monounsaturated fatty acids are considered to be healthier on the heart; the purest examples include olive oil and canola oil. Peanut oil, almonds, pecans and avocados are also examples of fats with a higher percentage of monounsaturated fatty acids. Polyunsaturated oil examples include safflower, sunflower, soybean, and corn oils.

Fish oil and your health Historical studies of the Eskimo population in Greenland have linked their low incidence of heart disease with their large consumption of fats from fish, seals, and whale. This is where the fish from northern waters and low incidence of coronary heart disease notion began. Fatty fish such as tuna and

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salmon contain large percentages of eicosapentaenoic acid (EPA) and docosapentaenoic acid (DHA). Studies have shown that regular fish and fish oil consumption may benefit ones’ lipid profile (cholesterol), overall heart disease risk, intravascular blood clot formation, and pulmonary disease.

Roles of fats in the body As is the obvious, fat is the most efficient storage form of energy. This is evident through examining the calories per gram in fat (9), carbohydrate (4), and protein (4). Fat has secondary roles that are important to human body functions. These include serving as a precursor to steroid hormones and vitamin D, protection of vital organs serving as a shock absorber, insulation in times of exposure to colder climates, vitamin carrier/storage, and hunger regulator.

Fats are a long-term, low intensity energy source. They are the preferred fuel for aerobic exercise for individuals involved in mild- to moderate-intensity exercise. Training increases the proportion of energy derived from fat and decreases the amount of carbohydrate used. Conserving carbohydrates allows an athlete to go further and harder without becoming fatigued.

Fat is stored in various places throughout the body. The most obvious is the fat stored immediately under the skin, but fat is also stored around muscle cells as a readily available energy source.

Insufficient intake of fat can lead to long-term decreased performance and illness. Consuming less than 20% of energy from fat does not benefit performance. Essential fats and fat-soluble vitamins are an important part of the diets of active people. High-fat diets will not improve performance and may increase risk for chronic disease. The USDA recommends that approximately 30% of your calories come from fat.5F

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Protein is the third macronutrient found in the food you eat. Good sources of protein include lean meat, fish, poultry, eggs, low-fat dairy products, soy, and beans. This amount can be easily met through diet alone, without the use of protein or amino acid supplements. The USDA recommends that approximately 20% of your calories come from protein. 6F

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Essential amino acids are defined as those amino acids that are not made in the human body. Therefore, these amino acids must be consumed through an individuals’ diet plan/program. In the previous paragraph it was noted that the most complete forms of proteins come from animal products. Because of this, some concern must be addressed for the case of vegetarianism. Grains and legumes (beans, lentils, etc) provide excellent protein/amino acid profiles; however, they lack the full complement of essential amino acids that are found in animal products. The only exception to a non-animal product containing the full complement of essential amino acids would be isolated soybean protein. Soy protein isolates carry a protein quality that ranks equivalent to some animal proteins.

In the case of foods lacking the full balance of amino acids, we can use an example of food combinations that may produce a mixture where all essential amino acids are present. The best and most cited example is the rice (grains) and beans (legumes) example. Grains lack the essential amino acid lysine, while legumes contain lysine but lack the essential amino acid methionine (found abundantly in grains). Each food product lacks an amino acid that is present in the other.

Therefore, the combination of rice and beans provides all the essential amino acids needed for the body to function adequately.

If protein supplements are desired, it should be from a whole-protein source (egg, soy, milk based). Protein supplements are typically used as a convenient meal replacement, but they are expensive and usually do not have the nutrients of a meal of whole foods. A serving size of 25-30 g of protein is the goal. Too much more than that will not be digested and absorbed.

Protein is not a preferred energy source, but will be used. Adequate carbohydrate intake spares protein breakdown. When carbohydrates are in short supply, proteins that normally have a function are broken

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down into amino acids and converted to glucose. Energy intake sufficient to maintain body weight is necessary for optimal protein use and performance. If energy intake, especially carb intake, is too low, protein will be broken down and used for energy. Almost no extra protein is stored in the body for later use.

When more protein is eaten than is needed, the extra protein is broken down into amino acids. The amino acids are converted to energy or converted to fat and stored in the body. This process releases nitrogen waste products that must be processed and eliminated by the kidneys. For most people handling some additional protein is not a problem, but for people with decreased kidney function, excess protein intake could further damage their kidneys. Another issue is that excretion requires production of additional urine which could lead to dehydration during physical activity. Additionally, increased protein intake causes increased calcium excretion, which in the long term could lead to bone loss.

Insufficient intake of protein will lead to failure to repair body tissues. During physical activity, the body is damaged from micro tears in muscle, bone stress, breakage of red blood cells, oxidization of cells, and other ways. During rest, this damage is repaired and in some cases made stronger. If the protein building blocks are not present, then the repair cannot be made resulting in continuous damage and many times repetitive-use injuries. The opposite is also true. Protein consumed in close proximity to training can enhance maintenance or gains of muscle. Therefore, protein should be consumed within 30 minutes after a training session.

Additional roles of proteins in the body Proteins serve as constituents for cell membranes as well as intracellular materials. Proteins in the cell nucleus supervise cellular protein synthesis and subsequent transmission of hereditary characteristics. Collagenous structural proteins comprise the hair, skin, nails, bones, tendons, ligaments, and cartilage. Globular proteins are important within the body to speed up chemical reactions (enzymes) and regulate metabolism of fuels (fats and carbohydrates). Within this category are the specialized proteins thrombin, fibrin, and fibrinogen which are required for blood clotting. Additionally, the protein hemoglobin is critical because of it’s’ oxygen carrying and delivery to all of the body’s tissues. Proteins play a role in maintaining the acid-base balance in the body. The buffering ability of proteins neutralizes the excess acid produced during rigorous exercise.

The final macronutrient we want to address is water. Some sources say that there are only three macronutrients and some state there are four and replace water with alcohol (remember alcohol is actually a TOXIN, i.e. bad for the body). We are going to address water as the fourth macronutrient because of its importance when dealing with fitness and exercise. Water is estimated to make up 65% of the human body. That is why it is EXTREMELY important to drink water regularly throughout the day. Adequate water intake before, during, and after activity is important for health and optimal performance.

Water Balance in the human body Water output subtracted from water intake is what we refer to as water balance. There are 3 methods of water intake: liquids we drink, foods we eat, and metabolic water (the water produced through the breakdown of substrates for energy). Water output consists of water loss in the urine, loss in the feces, loss through the skin (sweating), and loss in the lungs as vapors through respiration. It is critical for humans to be in water balance. If water output is greater than water input then dehydration may occur. If water intake is greater than water output then water intoxication may occur, although intoxication is rarely a product of water, but rather an issue with the electrolyte minerals that assist in maintaining cellular water balance.

Functions of Body Water

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With concerns to physical activity, the most important aspect of adequate body water is the quality of sweat production. When the body is in motion it burns energy with the byproduct being heat and water. The water generated and water already in storage provides the medium of transport of heat out of the body through the production of sweat. These thermoregulation properties are critical to the physically active population.

It was mentioned that water comprises approximately 65% of the human body. In analyzing a 150 pound human against a 300 pound human speaks volumes concerning water intake. In reality, the 150 pound individuals’ body mass is comprised of slightly less than 100 pounds of water; whereas the 300 pounder will carry a water mass estimated at slightly below 200 pounds. This emphatic difference explains the importance of greater water intake practices of larger people.

Water serves as the body’s transport and reactive medium. It is diverse in this capacity because the water molecule contains dipole moment, a positive (2 hydrogen’s) and negative (1 oxygen) charge. This dipole moment allows water to generate many transport and chemical reaction processes which are vital to the human body. Working in conjunction with proteins, water lubricates joints and protects a variety of moving organs like the heart, lungs, intestines and eyes.

Micronutrients Food is not just made up of macronutrients such as fat, protein and carbohydrates but also consists of micronutrients like vitamins and minerals. Micronutrients are needed by the body in much smaller amounts than macronutrients.

Micronutrients are found in foods in different amounts. The best way to ensure adequate amounts of vitamins and minerals is to eat a variety of foods from each food group. In general, no vitamin and mineral supplements are required if a person is consuming adequate energy from a variety of foods to maintain body weight. A multi-vitamin/multi-mineral supplement is safe to take in most cases, but should not be substituted for a healthy diet.

People who restrict energy intake or use severe weight-loss practices, eliminate one or more food groups from their diet, or consume high- or low-carbohydrate diets of low micronutrient density are at greatest risk of micronutrient deficiencies. Supplementation is warranted in cases of certain illnesses or nutritional reasons such as iron deficient anemia.

Vitamins Thirteen different vitamins have been isolated, analyzed, and classified through establishing recommended dietary allowances (RDA/DRI (daily recommended intake)). These vitamins are categorized as either fat soluble or water soluble. The fat soluble vitamins are vitamins A, D, E, and K. The water soluble vitamins are vitamin C and the B complex vitamins.

Fat soluble vitamins are dissolved and stored in the body’s fat tissues; therefore, they need not be consumed daily if adequate amounts are in storage. The liver stores vitamins A and D, whereas vitamin E is distributed throughout the body’s fat tissues. Vitamin K is stored in relatively small amounts in the liver.

Water soluble vitamins act as coenzymes. Coenzymes work with enzymes to further accelerate chemical reactions in the body. Because of their solubility in water, water soluble vitamins disperse in the body fluids without being stored to any appreciable extent.

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Roles of vitamins in the body

Vitamin Role

A Constituent of visual pigment, epithelial tissues

D Absorption of Calcium; bone mineralization

E Antioxidant to prevent cell damage

K Important in blood clotting; Prothrombin formation

B1-Thiamin Coenzyme; energy metabolism

B2-Riboflavin Energy metabolism coenzyme FAD

B3-Niacin Energy metabolism; Two coenzymes NAD and NADP

B6 - Pyridoxine Coenzyme for amino acid and glycogen metabolism

Pantothenic Acid Coenzyme for energy metabolism

Folic Acid Coenzyme for nucleic acid and amino acid metabolism

B12-Cobolamin Coenzyme for nucleic acid and amino acid metabolism

Biotin Coenzyme for fat synthesis; amino acid metabolism, and glycogen metabolism

Vitamin C – Ascorbic Acid

Important in collagen synthesis; maintains cartilage, bone, and dentine

Minerals Minerals can be categorized as mostly metallic elements that are constituents of enzymes, hormones, and vitamins. They may combine with other chemicals (calcium phosphate in bone or iron in the heme of hemoglobin) or exist singularly (calcium in the body’s fluids). Minerals are further subcategorized into major minerals and trace minerals. The seven major minerals are termed as such because they are required in amounts more than 100mg daily. The 14 trace minerals are termed as such because they are required in amounts less than 100 mg daily.

The major minerals and their role in the human body; listed in order of abundance.

Mineral Role

Calcium Bone and tooth formation; blood clotting; nerve transmission

Phosphorus Bone and tooth formation; acid-base balance of bone; loss of calcium

Potassium Fluid balance; nerve transmission; acid-base balance

Sulfur Acid-base balance; liver function

Sodium Acid-base balance; body water balance; nerve function

Chlorine Important portion of extracellular fluids

Magnesium Activates enzymes involved in protein synthesis

The main trace minerals and their role in the human body; listed in order of abundance.

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Mineral Role

Iron Constituent of hemoglobin/oxygen transport; and enzymes involved in energy metabolism

Fluorine May be important in maintenance of bone structure

Zinc Constituent of enzymes involved in digestion

Copper Constituent of enzymes associated with iron metabolism

Selenium Functions with Vitamin E/possible antioxidant

Iodine Constituent of thyroid hormones/metabolism

Chromium Glucose and energy metabolism

Enhancing Performance Through Nutrition If we are to get the most from our Human Machine, it would behoove us to fuel up properly to get the best performance from that machine and to take into consideration what and when we are eating and if we are providing it with enough fluid. The goal of drinking water is to prevent dehydration during training and to replace body fluids after training. Being more than 2% below normal body weight due to loss of water is called dehydration and will cause decreased performance and may cause serious injury or even death in extreme cases. This is why water should be consumed regularly throughout the day. Adequate water intake before, during, and after activity is important for health and optimal performance.

Along with water, we must ensure we are cognizant of our nutrient intake as well. Sufficient carbohydrates should be consumed to maintain blood sugar and replenish muscle glycogen (stored sugar). Sufficient protein should be taken in to repair muscle tissue and construct new muscle. Fat should be consumed to supply energy and repair tissue.

Timing is everything when it comes to getting the energy we need. Before training, consume a meal or snack 3-4 hours before activity. This pre-workout meal should consist of the following: sufficient fluid to maintain hydration (drink 2 to 3 mL/lb body weight (16 oz. for 175 lb person)), low in fat and fiber, high in carbohydrate, and moderate in protein.

During training, it is important to consume water no matter how long the workout session lasts. During exercise sessions lasting under 45 minutes, similar to a typical Air Force PT session, it is important to rehydrate with water. Although not as critical as with longer duration activities, carbohydrate beverages can be consumed to replenish lost body sugar. During lower intensity/long duration training (greater than 1 hour), the object is to replace fluid losses AND provide carbohydrates (30 to 60 g per hour) for maintenance of blood sugar levels. These nutrition guidelines are not only important for endurance events lasting longer than an hour, but also when an athlete has not consumed adequate food or water before exercise, or if an athlete is exercising in an extreme environment (heat, cold, high altitude). Intake recommendations in these situations are 600-1200ml/hour of 4-8% carbohydrate fluids (Gatorade/PowerAde-type drinks).

Upon completion of your workout, it is important for you to provide adequate fluids, electrolytes, energy, and carbohydrates to replace muscle sugars and ensure rapid recovery. Post-workout meals should consist of mostly carbohydrate and protein, and a small amount fat. These meals should be between 250-500 calories, i.e., a small turkey sandwich on rye, and be consumed during the first 30 minutes and again every 2 hours for 4 to 6 hours to replace sugar stores. The protein consumed in these meals will provide amino acids to build and repair muscle tissue.

It is recommended to consume a meal that is a 1:3 ratio of protein to carbohydrate after exercise to

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enhance sugar replacement. Adequate carbohydrates are also important to encourage muscle development during weight training (within one hour following training). Although a sports recovery drink can provide the necessary nutrients, a better tasting alternative is a glass of low-fat chocolate milk. This is true because the low-fat chocolate provides the same nutrients but costs less and tastes better.

A rule of thumb for body water balance is to weigh yourself before and after physical activity, and then after training, drink 16 to 24 oz of water for every pound lost during activity.

A diet rich in a variety of fresh vegetables, fruits, nuts and seeds, dairy foods, lean meats, and whole grains is usually considered to be adequate for maintaining normal nutritional status among physically active people. Many people find it easier to balance what they eat by imagining a small dinner divided into sections. One quarter of the plate should be meat or a protein food, one quarter bread, cereal, rice, or pasta, and the other half of the plate with vegetables, but only one starchy vegetable. Add 2-3 cups of low fat or skim milk and two different fruits per day, and that is a balanced diet.

Another tip to eating for performance is to eat frequent small meals. Instead of eating 2-3 meals a day, eat 5-6 with calories spread evenly throughout the day. This type of meal pattern helps to maximize glycogen stores and minimize conversion of carbohydrates and protein to fat.

The crux to proper nutrition is to understand that it is a lifestyle, not a quick-fix fad. The guidelines below provide a sound nutrition example. Combine this with the Functional Training we are about to cover and your Human Machine will be operating as efficiently as possible.

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all.

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods.

Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Check out the nutrition label for serving sizes.

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating.

Reduce, don't eliminate certain foods. Most people eat for pleasure as well as for nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

Make changes gradually. Just as there are no "super foods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight.

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

From general health guidelines, we move into some specifics foods to make your application of this

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material a bit easier.

Recommended/Restricted Foods List The following list considers caloric content, energy nutrients, and nutrient combinations to guide you in your food choices. In association with this list, the term “recommended” means choose these foods as the premier selection from each group. The term “restricted” means eat lesser quantities of these foods. Restrict does not mean eliminate, they just should not be as abundant.

Breads, Rice, Pasta, Starches - Recommended

Gluten Free Bread – The Best Choice Whole Wheat Bread Rye Bread Pumpernickel Bread

Oatmeal, Total and whole grain low sugar cereal

Sweet Potatoes

Brown Rice

Winter Squash

Small whole grain bagel

Whole wheat pasta

Breads, Rice, Pasta, Starches – Restricted

White Starches

Potatoes

All types of French Fries (Sweet Potato included)

Grits

Corn – White and Yellow

Croissants

Biscuits

White Bread Rolls

Fried Rice

White Pasta

Regular granola

Sugar cereals

Tortillas – fried or not fried

Popcorn

Pretzels

Fruit – Recommended

Berries

Citrus

Apples

Pears

Cherries – without sugar added

Fresh fruit off a tree

Figs

Dates

Peaches

Fruit – Restricted

Bananas

Pineapple

Mango

Glazed fruit

Coconut – only because it is high in calories; otherwise a great source of MCT’s (a healthy fat)

Fruit and Fruit cocktails with sugar added

Fruits available in cans

Grapes

Raisins

Avocado – again a healthy food, however high in calories because of its high fat content

*Pie filling is not fruit

Vegetables – Recommended All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and pepper

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Vegetables – Restricted Fried vegetables or vegetables served with cream, cheese or butter sauces

* This is as simple as saving calories through smart preparation

Meat, Poultry, and Fish – Recommended

Fish (fresh, frozen, canned in water), low-fat fish sticks or cakes and shellfish (i.e. shrimp)

*As with vegetables, fresh is always the best choice

Lean beef (round, sirloin and loin)

Lean pork (tenderloin and loin chop)

Turkey bacon

Low-fat ground chicken and ground turkey breast

Lean lunch meats such as turkey, chicken and ham (check fat content)

Fat-free hot dogs and turkey dogs

Eggs – reminder that the protein is in the white; saturated fat in the yolk

Meat, Poultry, and Fish – Restricted

Regular or breaded fish sticks or cakes, fish canned in oil, seafood prepared with butter or served in high-fat sauce

Prime and marbled beef cuts

Pork spare ribs and bacon

Beef short ribs

Regular ground beef or ground chicken or ground turkey

Lunch meats such as pepperoni, salami, bologna and liverwurst

Regular hot dogs or sausage

Nuts, Seeds, and Beans – Recommended

Almonds

Pecans

Walnuts

Cashews

Brazil Nuts

Macadamia Nuts *The above are considered the top 6 nuts for health

Sunflower Seeds

Chick Peas

Kidney Beans

Black Beans

Lentils

Legumes

Nuts, Seeds, and beans – Restricted

Peanuts

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*Remember that nuts are naturally high in fat. An excessive intake may lead to weight gain. CONTROL your intake by observing and restricting your intake based on the serving size recommendations.

Dairy – Recommended

Non-fat or 1% milk

Evaporated non-fat milk

Buttermilk made from non-fat (or 1%) milk

Nonfat or low-fat yogurt

Low-fat cheese with less than 3 grams of fat per serving (example: natural cheese, processed cheese and nondairy cheese such as soy cheese)

Low-fat, nonfat, and dry-curd cottage cheese with less than 2% fat

Low-fat cream cheese (no more than 3 grams of fat per ounce)

Sorbet, sherbet and nonfat or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving)

Dairy – Restricted

Whole or 2% milk

Evaporated milk

Regular buttermilk

Yogurt made with whole milk

Regular ice cream

Regular cheese (examples: American, blue, Brie, cheddar, Colby and Parmesan)

Regular cottage cheese

Regular cream cheese

Alternative milk and milk; in order of healthy nutrient content

Almond Milk

Coconut Milk

Soy Milk

Rice Milk

Goat’s Milk

Hormone Free Cow’s Milk

Cow’s Milk

Fats, Oils, and Sweets - Recommended

Fig bars, gingersnaps and molasses cookies

Olive, soybean and canola oils

Nonfat or light mayonnaise

Nonfat or light salad dressing

Nonstick cooking spray

Fats, Oils, and Sweets – Restricted

Cookies

Shortening, butter or margarine

Regular mayonnaise

Regular salad dressing

Using fat (including butter) to grease pan

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Healthy Cooking Oils – In order of health

Olive Oil – Be careful, this oil does not respond well to heat

Flax Seed Oil

Canola Oil

Safflower Oil

Sunflower Oil

Soybean Oil

Peanut Oil

Coconut Oil

Bad Cooking Oils

Corn Oil

Vegetable Shortening

Hard Margarine

Butter

Palm Oil

Palm Kernel Oil

Energy Equation - Determining Energy Needs Now that we have addressed appropriate and inappropriate foods, let us see if we are getting the correct amount of these foods; let’s see if we have “energy balance.” Balance occurs when energy intake (the sum of energy from foods, fluids, and supplements) equals energy expenditure. Energy expenditure is calculated by estimating basal metabolic rate (BMR), also known as metabolism, along with an estimation of physical activity. If energy intake is greater than energy expended, weight will be gained. If energy expended is greater than energy intake, weight will be lost.

There are many methods one can use to determine energy expenditure. For uniformity’s sake, we will use the Harris Benedict Formula to provide a general idea of caloric expenditure and need. This is recommended by Registered & Licensed Dietitian, Dr. D.A. Higginbotham. We will do an example for women and men below. When calculating, remember to always do what is inside the parenthesis first.

Harris Benedict Formula for Women STEP 1- Calculate BMR BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

BMR equation example using sedentary female Weight: 185 pounds Height: 5 feet 4 inches tall

32 years old BMR is 655 + (4.35 X 185 pounds) + (4.7 X 64 inches) - (4.7 X 32 years) = 1610

BMR is 655 + 804.75 + 300.8 – 150.4 = 1610

STEP 2- Multiply your BMR by the appropriate activity level factor below resulting in your total daily calorie needs.

Sedentary little or no exercise BMR X 1.2

Lightly Active* light exercise 1-3 days/week BMR X 1.37

Moderately Active** moderate exercise 3-5 days/week) BMR X 1.55

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Very Active hard exercise 6-7 days/week BMR X 1.725

Extra Active very hard daily exercise/physical job or 2X day training)

BMR X 1.9

For sedentary female, multiply BMR from step 1 (1610) by 1.2 = 1932 Total daily calorie requirement = 1932 calories. This is the total number of calories you need in order to MAINTAIN your current weight.

Harris Benedict Formula for Men STEP 1 - Calculate BMR BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

BMR equation example using lightly active male Weight: 185 pounds

Height: 6 feet tall 25 years old BMR=66 + (6.23 X 185) + (12.7 X 72) - (6.8 X 25) = 1963

BMR= 66 + 1152.55 + 914.4 – 170 = 1963 STEP 2- Multiply your BMR by the appropriate activity level factor below resulting in your total

daily calorie needs.

Sedentary little or no exercise BMR X 1.2

Lightly Active light exercise 1-3 days/week BMR X 1.375

Moderately Active moderate exercise 3-5 days/week BMR X 1.55

Very Active hard exercise 6-7 days/week BMR X 1.725

Extra Active very hard daily exercise/physical job or 2X day training)

BMR X 1.9

For lightly active male, multiply BMR from step 1 (1963) by 1.375 = 2699 Total daily calorie requirement= 2699 calories. This is the total number of calories you need in order to MAINTAIN your current weight.

*Note that most AFSNCOA students will fall into the lightly active category while at the academy. AFSNCOA students doing normal AFSNCOA Human Performance workouts plus personal work outs will fall into the moderately active category while at the academy.

* Bring your personal Energy Equation result to the first MP03 auditorium hour (Performance Nutrition).

Now that we know how many calories we need, let us look at ways to expend those calories so we can keep that energy balance.

MP 2: Physical Performance

A. Functional Training

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Functional training is defined as any type of exercise that has a direct relationship to the activities you perform in your daily life. The application to the United States Air Force is pertinent because training functionally is the beginning point for physical combat preparation - being prepared for the unknown.

If one watches a baby bend over to pick up a ball, it is obvious to see the proper “function” of our body in the task of picking something up, bending at the knees, etc. So, one could say to be the most efficient at “picking things up”, one’s exercise should emulate that. The key to that is proper function. Adults often become accustomed to doing things, such as picking something up incorrectly therefore causing other body parts to have to compensate which increases the chance for injury. From this example we can see the importance of “functioning” properly, but where did the connection between functionality and exercise begin?

The concept of functional training originated from rehabilitation, where physical therapists developed exercises for real life patient situations. The therapist develops a weight bearing exercise regimen incorporating either weight loaded methods using patient’s body mass or an external resistance device. The goal of developing muscle balance to coordinate the strengthening of the weakened area with the rest of the body is the desired result. Through training prescription, the patient is able to develop muscle balance and joint stability. These are the cornerstone results in getting the patient back to functionality.

The functional training goals of the Airman are different from the patient. In the patient scenario, rehabilitating injuries dominates the exercise prescription. During functional training, the Airman promotes the concept of “pre-habilitation” or training to prevent injuries in healthy individuals. Pre-habilitation lends to the concept of training the body as a whole and not necessarily one target muscle group, which is often the case with the physical therapy patient.

Functional Training and the Military Exercise selection is critical when considering the number of people, time constraints, and movement efficiency. The human machine is our most important piece of resistance equipment. Bodyweight exercise, dynamic exercise, and joint mobility range of motion are our primary considerations in implementing the program you will be participating in here.

Additional concerns when selecting movements for our program include flexibility and trunk/torso strength, strength endurance, incorporating multi-joint movements, and targeting all planes of motion. These goals will be attained through the complete programming of dynamic warm-up, flexibility stretches, the core movements (the meat of the workout), and the cool-down/yoga. The combination of the above exercise prescription will make for a more complete training regimen and generate the potential of developing a more effective human combat weapon. Below you will see the movements that will populate the above mentioned prescription to accomplish your Human Performance workouts while at the AFSNCO Academy.

Movements (explanations begin on page 26)

Warm-up 1. Circle Run

The Core Movements

1. Squat

The Cool-down 1. 2 minute heart rate walk

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2. Arm Rotation

3. Trunk Rotation

4. Over and Under the Fence

5. Good Morning

6. Heel Rocker

7. Pendulum Leg Swings

8. Soccer Kicks

2. Butterfly Sit-up

3. Mountain Climber

4. Squat Thrust

5. Burp

2. Shoulder Stretch

3. Triceps Stretch

4. Quad Stretch

5. Seated Calf Stretch

6. Butterfly Stretch

7. Modified Hurdler Stretch

8. Piriformis Stretch

9. ½ Pretzel Stretch

B. High Intensity Exercise Endurance (HIEE)

High Intensity Exercise Endurance (HIEE) is defined as the application of maximal physical effort systematically applied to a technically developed motor skill. The most important portion of that definition is “applied to a technically developed motor skill.” There are many ability levels and body types that will be engaged in this program. It is critical that both the instructor and the student understand physical capabilities and limitations. Until the student is able to engage in the prescribed exercises using the full range of motion with good form, the student will be instructed to not apply the rapid pace of our workouts. THIS IS THE MOST IMPORTANT CONCEPT OF THIS PROGRAM. It will be referred to as the FOSI Principle (Form Over Speed and Intensity). The FOSI Principle will ensure the motor skills are technically developed before speed or intensity is added. Adhering to the FOSI Principle increases safety and program outcomes by focusing on form. Correct form, with a tight core and straight back, results in more comprehensive movements enhancing flexibility and strength.

Intensity (power) vs. Duration The power produced during specific exercise can be defined by analyzing an exercise continuum with exercise intensity at one end and exercise duration at the other end. The purest form of intensity is the strict opposite of the purest form of duration.

Intensity (More Power)

Duration (Less Power)

The more intense the exercise then the more power produced during that exercise. On the other hand, the longer duration of exercise elicits less power dependent on the duration.

Specific exercise examples can be found in the sport of track and field. Shot putters and sprinters require more power output to perform work than distance runners. Moving our example to more of a variety of activities, American football players and Olympic weightlifters produce more power in their sport than soccer players and marathon runners.

Our program targets a training goal that lands somewhere in the middle of the power continuum. Our program will aim to elicit a training response that can generate some power while providing the ability to work for a moderate duration.

Functional Endurance Intensity (FEI) Functional Endurance Intensity is the best phrase to define our program. FEI is Functional Training workouts married with the High Intensity Exercise Endurance concept resulting in functional movements completed CORRECTLY at a high intensity. Functional exercise will be performed at higher intensities as the participant advances through the program. Most core movement workouts will

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last between 10 and 25 minutes. It is important for you to realize that high intensity exercise means that you should not have the ability to engage in conversation or any other event while you are participating in the workouts. The focus is the workout. The phrase ―be finished when you finish‖ is the best explanation. You should have nothing left in your tank when you complete the workout. If you have something left, then you didn‘t put forth your best effort OR you were not proficient enough in the day‘s prescribed exercises to operate at a high functional intensity.

In a Prevention magazine article, Dr. Arthur Agatston, an associate professor of medicine at the University of Miami Miller School of Medicine stated that, ―some activities may be good for your heart but can be hard on the body, ideally we want to find what works for both. Workouts such as interval training, total-body/ nonimpact sports, and core workouts are ideal for efficiently improving fitness. Combine short bursts of high-intensity exercise with slightly longer periods of active recovery. Continuously raising and lowering the heart rate improves vascular function, burns calories and makes the body more efficient at clearing fat and sugar from the blood. The more muscles involved in an activity, the MP03SG – 23 harder your body must work to fuel them all, resulting in the muscles getting worked as well as your heart. Core workouts and flexibility exercises make your base stronger and the entire body more limber and improve balance which not only helps in a sports-type arena but it also helps one to LIVE better. A solid foundation is not just needed to exercise vigorously but also to do every day FUNCTIONAL activities like carry the groceries up stairs or weed the garden.‖8

So, now we have seen a description of the program which was simply functional bodyweight movements applied at a high intensity. Knowing that, we also know that this program has a purpose. Our purpose is combat readiness using movements specific to the human machine, with the endurance to allow you to generate power over a longer duration, and to provide movement variety to allow you to prepare for the unknown.

The programming will be progressive. Form and experience must be attained before advancing to increased exercise intensities. Again, remember the FOSI Principle (Form Over Speed & Intensity). Exercise prescription will become more complex over time. Similarly, exercise intensity will increase over time. The functional workouts will also become more difficult over time. There will always be space for improvement in anyone regardless of ability level. With an understanding of the AFSNCOA workouts, let us now briefly explore the best way to breathe to get the most out of these workouts. This will be done with Tactical Breathing.

Tactical Breathing7F

8 Tactical breathing is the ability to control your breathing in times when you most need to breathe efficiently. For example, our high intensity workouts will provide times where breathing efficiency mechanisms are needed. In these times it will be most critical to incorporate some concepts of breathing efficiency through diaphragmatic breathing techniques.

Diaphragmatic Breathing is the art of breathing by contracting the diaphragm, the muscle below the lungs. The concept involves creating enough room for the lungs to expand downward as opposed to expanding laterally through using the rib cage muscles. This style of breathing promotes breathing through the expansion of the abdomen instead of the chest. It is considered as the best breathing method and a healthier, fuller way to ingest oxygen. Additional breathing guidance is addressed in the cool-down section of this reading.

Diaphragmatic Breathing Techniques

1. Crocodile Breathing – Begin by lying prone on your stomach, with arms folded at about a 45 degree angle above your shoulders. Your body

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will naturally begin to breathe diaphragmatically. Use the crocodile pose to counteract the normal abdominal tension that arises whenever you are preparing for or recovering from intense exercise bouts. It will automatically get you started toward a more natural breathing style.

Figure 1

Figure 2

2. Relaxation Pose - Another version of diaphragmatic breathing is accomplished in shavasana (relaxation pose). Lie on your back on a flat carpeted surface. In this posture, the navel region rises with each inhalation and falls with each exhalation. Bring your awareness to your breath and feel the continuous flow of exhalations and inhalations. Concentrate on softening the rib cage to better enable the inhalations, exhalations, and focus on the navel region.

3. Sitting Up to Breathe - Sit erect in any seated pose. Rest your hands in your lap. Close your eyes and turn your attention to the flow of exhalations and inhalations. Soften the abdomen and sides of the rib cage. Let the muscles of the back support your posture with only modest muscle tone. Concentrate on enabling your breathing through a quiet expansion of the sides of the rib cage. The front wall of the abdomen also expands, but the movement is much less than it was in the relaxation pose.

So, what are these exercise prescriptions that are going to require me to be so focused on my breathing?

Figure 3

C. Safety and Running Protocol

Safety: Safety is our number one concern during all HP sessions, so ensure you follow these few safety guidelines:

- Hydrate before, during and after PT (Alabama is hot)

- Wear the proper shoes (wet foot test)

- Listen to your body (don’t overdo it)

- If your group is too fast, change groups!

- Be aware of your surroundings at all time

Look out for the abundance of pine cones in the Gunter Bowl and elsewhere on base

Running Protocol To get the most out of your running in order to reduce injuries, improve efficiency, increase your speed and to go a longer distance, here are few proper running tips:

Head Position: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet,

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and scan the horizon. This will straighten your neck and back, and bring them into alignment. Do not allow your chin to jut out.

Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, do not let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and should not dip from side to side with each stride.

Arms: Even though running is primarily a lower-body activity, your arms are not just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips: Your hips are your center of gravity, so they are key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power, distance runners do not need such an exaggerated knee lift--it is simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long. Ankles/Feet: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

MP 3: Human Weapon Systems Movements

A. GENERAL POPULATION: Comprehensive Movement Demonstration, Performance, and Correction

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The following movements are programmed for your progressive physical advancement, to include the warm-up, core workout movements, and cool-down.

Warm-up The warm-up is designed for progressive workout readiness; therefore, the movements must be followed in sequence. Remember the FOSI Principle (Form Over Speed and Intensity). When you arrive at the for the HP session, begin your personal warm-up as we wait for everyone to arrive.

1. Circle Run (x2 minutes)

2. Arm Rotations (1 arm at a time – forward and backward 5x each)

Face forward with feet shoulder width apart. Rotate the arm forward to create as large a circle as possible for 5 counts and then backwards.

3. Trunk Rotations (5x each direction)

With feet shoulder width apart and toes facing forward, keep your body straight, extend your arms outward with your fingers pointing towards the sky and rotate from side to side while looking in the direction of the twist.

4. Over and Under the Fence (10x – each side)

For the Over the Fence, step laterally over an imaginary fence, one foot at a time. Step as high as possible for maximum range of motion. For the Under the Fence, slide under another imaginary fence. When going under the fence step as wide as possible and be sure to touch your chest to the top of your quadriceps. Perform ten 4-count repetitions, alternating both

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legs. Your feet should never cross at any time during these drills. These stretches will help to loosen hips and groin while also improving change of direction.

5. Good Morning (10x)

Face forward and stand with feet shoulder width apart. Cross arms over chest as if you were doing Air Force crunches. Slightly bend the knees and keep knees bent for entire movement. Lean forward and fold at the waist while rotating the hips to the back while the knees stay slightly bent. In this downward phase, the weight should be concentrated in the heels (the toes may come off the ground), with the back flat (DO NOT ROUND). Fold at the waist until you feel the stretch in the hamstrings and gluteul muscles (posterior chain). Keep the eyes looking forward and chin up as you complete the entire movement. When the maximum stretch is attained, hold for 4 count and straighten out by unfolding the waist to the upright position. Repetition one has been completed; the hands remain crossed over the chest and the knees remain slightly bent.

6. Heel Rocker (4 count x 10)

Face forward with your legs and feet together and with your arms hanging by your side. Begin by rocking as far as possible on your toes and then rocking on your heels as far as possible. Keep your body straight as much as possible.

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7. Pendulum Leg Swings (10x – each side)

Face forward and place your feet together. Turn your left foot at a 45-degree angle. Keep your arms relaxed at your sides. Also, keep your shoulders relaxed and your back straight. Bend your right knee slightly and swing your right leg forward to about waist level. Make a downward swing back through the middle and continue the swing behind you, like a pendulum. Focus on the swing as one fluid movement.

8. Soccer Kicks (10x – each side)

Stand tall with your feet underneath your hips and your toes facing forward. Lift your straight left leg out to the side of your body to a height that allows you to maintain an upright body position. Swing your leg down, slightly bent and in front of your right leg then return it to the side. Complete 1 set of 10 (4 count) swings on each leg.

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Core Movements Every workout we do will consist of some order of some of the following movements. Again, remember the FOSI Principle (Form Over Speed and Intensity) and to breathe.

Remember the FOSI Principle (Form Over Speed and Intensity) and to breathe.

Squat 1. Standing with feet just wider than shoulder width apart, pointed slightly outward

2. Squat down to an estimated depth to where a midline of the upper leg connecting the inguinal fold (crease between the torso and the upper leg) to the patella (knee cap) is parallel to the ground. More simply, when the top of the leg (quadricep) is parallel to the ground or lower. When examining this midline it will appear that the squat is below parallel when looking at the hips.

3. During the downward phase of the movement, the hands do not make contact with the body. The weight is dispersed throughout the feet but more concentrated in the heels.

4. While transferring to the upward phase of movement, drive the feet into the ground and rise explosively, straightening the body to a fully erect position with the chest out and the shoulders back.

5. Throughout the movement it is critical to maintain an erect torso with the shoulders back. There may be a tendency to slouch the shoulders, subsequently rounding the back. Should this happen, remember FOSI, proper form is critical, slow down the repetition and concentrate on a purposeful movement instead of a less efficient rep.

Butterfly Sit-up The sit up that we perform in this class will be slightly different than the AF PT crunch in that it will emphasize the abdomen and de-emphasize the hip flexors. Your hip flexors will be addressed during the squatting movements.

1. Sit on the floor and form butterfly wings with the legs by bending the legs at 90 degrees and completing the wings by putting the soles of the shoes together. The purpose of the leg orientation is to emphasize the rectus abdominus (also known as the “six pack”) in the movement while decreasing the role of the hip flexors.

2. Beginning in the up position, begin the repetition by moving the torso downward until the shoulder blades touch the ground and the hands touch the ground above the head.

3. Initiate the upward motion by engaging the trunk and moving upward, completing the rep when the hands touch the toes.

4. Try to avoid swinging and using momentum to do the movement by keeping feet grounded.

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5. Intentionally dig feet into ground to keep them from moving.

Mountain Climbers 1. Start in the up position of the push-up with palms on the ground and toes 6-12 inches apart.

2. Raise the hips slightly and begin the mountain climber by bringing the right leg in a flexed motion with the knee aimed at the chest (try to bring the knee all the way up to the chest).

3. Touch the ground with the ball of the foot then return the leg to the original position by straightening it back as far as possible.

4. When returning the right leg to the original position, engage the left leg, knee to chest and ball of the foot touching the ground at the furthest distance possible.

5. Continue this right and left motion in the see-saw pattern until all the desired repetitions are complete.

Squat Thrust (4-count Burpee) 1. Begin in the standing position with feet shoulder width apart, toes pointing slightly outward and

arms at the side.

2. Strictly emphasize each movement verbally counting each step.

3. Squat and put the palms of the hands flat on the ground at the most comfortable position either inside/outside the knees or 12 inches in front of the toes.

4. Kick the feet straight behind (back) attempting to land the feet 6-12 inches apart in the push-up stance.

5. Legs should be completely straight and hips in line with the trunk.

6. Try to land light on the toes, merely tapping the toes at full extension.

7. Core should be tight. 8. Jump forward, returning to original squatting position, landing with your feet flat on the ground

and palms on the ground at the most comfortable position either inside/outside the knees or 12 inches in front of the toes.

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9. Stand up.

Burp (4-count Thrust-Push-up) 1. Begins in the push-up position. Strictly emphasize each movement verbally counting each

step.

2. Kick both feet in towards the chest by flexing at the knees. The objective is to get the knees as close to the chest as possible. The balls of the feet land on the ground.

3. Kick both feet out, returning to the original beginning push-up position. A push-up repetition is initiated by lowering the body to the ground with the hips in line with the torso, lowering at the same rate. Lower to the point to where the chest and upper torso graze the ground.

4. Maintain tight core throughout movement.

5. Return to the upward position by pressing through the ground and fully extending the arms, finishing in the original push-up position.

Cool Down Intentionally focus on your breathing during all movements but especially during the cool down. This will assist in the body cooling down and relaxing. Breathe in deep through the nose and out of the mouth. Take deep full breaths, fully expanding the lungs and totally exhaling thus emptying the lungs. As you perform the cool down movements, focus on “breathing and relaxing into each movement” to further the stretch. If you find yourself shaking as you try to stretch, try to relax and breathe. Focusing on breathing not only allows you to relax and increase your stretch, but it also forces the diaphragm to work in unusual positions. This will work to make you a more efficient breather.

1. 2-minute walk to lower heart rate

Immediately upon completing the workout, walk at a slow pace in an attempt to decrease the accelerated heart rate. As mentioned above, be sure to breathe. The remaining cool-down movements will continue when all participants complete the workout and 2 minute cool-down walk in order to proceed as a unit.

2. Shoulder Stretch (4 count x 10 each arm)

Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Keep your back straight (not arched). Bend right arm at elbow joint, extend arm across chest. Place left hand on the right elbow to gently support

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the arm during this stretch. Feel the stretch in your right arm and shoulder. Inhale through your nose, and exhale through your mouth, as you complete this stretch.

3. Triceps Stretch (4 count x 10 each arm)

Stand up straight with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Keep your back straight (not arched). Bend right arm at elbow joint, lift arm next to your head. Position right fingers so they touch the shoulder blade area. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right triceps.

4. Quad Stretch (4 count x 10 each leg)

Stand up straight. You may choose to hold onto someone (with one hand) for additional support. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Hold abdominal muscles in tightly for additional support. Bend right leg at knee. Grasp right foot behind you with right hand. Position both knees next to each other. Push hips forward. Feel the stretch in right quadriceps.

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5. Seated Calf Stretch (4 count x 10)

Sitting on the ground, extend both legs in front of you. Keeping your back straight, cross your arms over your chest and lean slightly forward. Keep your legs straight but at the same time flex your toes back towards your body. Keep this position for the entire count.

6. Butterfly Stretch (4 count x 10)

Sit on the floor. Bend both knees and bring the soles of your feet together (so that your knees point to the sides). Slowly slide your heels as close to your body as possible without discomfort. Sitting evenly on your sitting bones and, keeping your back straight, take hold of your ankles, or wrap your hands around your feet. Lean forward slowly and press your knees down to the floor, until you feel a light stretch in your inner thighs. Do not bounce your legs, as this can damage the hips and groin.

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7. Modified Hurdler Stretch (4 Count x 10 each leg)

Sit on the ground and extend both legs in front of you. Pull one leg back toward your inner thigh as if you were sitting cross-legged. Keep the bottom of your foot on your inner thigh and your bent knee as close to the ground as possible. Point the toes on your extended foot upward. Lean forward from your lower back and reach for your toes with the opposite hand while extending your other hand behind you.

8. Piriformis Stretch (4 Count x 10 each leg)

Lie flat on your back to begin. Find a comfortable spot just like the one used in the earlier stretch and cross your left ankle over your right knee, as if you were crossing your legs while sitting. Lace your fingers together behind your right thigh. Make sure that your hands are not wet so that you can have the proper grip. Gently pull this knee toward your chest. Hold this position once you feel a burn in your left buttock.

9. ½ Pretzel (2 X 10 seconds each)

Lie on your back flat on the ground. Keep right leg straight with toe pointed upwards, maintaining a 180 degree straight line with the right leg and the upper torso. Move your left leg towards the right, completely across the body while creating a 90 degree angle at the knee of the left leg. Place your right hand on the knee of the left leg for stability and turn your neck, looking to the left, in the opposite direction of the left leg. Attempt to place the left leg (knee) on the ground while concentrating the stretch in the left hip and spine muscles. After 2 repetitions for 10 seconds, switch the movement to the right leg repeating 2 repetitions for 10 seconds.

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B. PHOENIX FLIGHT: Comprehensive Movement Demonstration, Performance, and Correction

Remember, the student’s profile is the authority and MUST be complied with at all times. The Phoenix Group consists of individuals who are on a running waiver. This is important when designing exercises that do not aggravate current injuries. Students in the Phoenix Group will meet in the Gunter Bowl along with all other students. They will participate on “Strength Training” days with the main group. On “Run” days, they will meet as a group and perform different walk or strength workouts. Students that have a profile that keeps them from running/sit-ups/push-ups will work out in the Satellite Fitness Center (SFC) using the exercise equipment or they will walk at Fisk Park. Students MUST have a statement on their profile that states, “exercise at own pace”. An SNCOA staff member will monitor this group at all times. Core Movements

Tire Flip (ensure the area is clear before performing) 1. Bend at your knees, not your back.

2. Go to a deep squat position. 3. Grab the tire from underneath. 4. Drive your legs lifting the tire off the ground. 5. Flip the tire forward.

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Sledge Hammer Swings 1. Pick up the sledgehammer with your weaker hand. For instance, the left hand of a right-handed

user is the weaker hand. Hang onto it near the bottom end, or handle butt.

2. Grasp the handle a few inches below the sledgehammer head (mallet) with your dominant hand. 3. Choose whether you wish to stand directly in front of the tire for a vertical swing or slightly to

the side for a diagonal swing. According to RossTraining.com, a vertical swing proves harder to deliver with a very heavy sledgehammer, so a diagonal stance might be your best option if you are a beginner or if you are using a heavy sledgehammer.

4. Position your feet according to your choice of stance. For a diagonal stance, place the foot on the side of your weaker hand closer to the tire, with your dominant foot slightly behind you. For the vertical stance, stand with your feet shoulder width apart, centering yourself in front of the tire. You should be only a couple feet away from the tire.

5. Bring the sledgehammer head at the same level as your own head on your dominant side. Lift it into the air, and then drive it into the center of the tire. Your dominant hand should direct the sledge in its path, while your non-dominant hand delivers the weight of the blow.

Hard Style Kettlebell Swing 1. Get behind the kettle bell about 1 to 2 foot length away.

2. Lean over from your hip while maintaining a neutral spine posture and grip the handle of the kettle bell firmly with both hands.

3. Tilt the kettle bell towards you to form an extension of your arms as seen in the picture below

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and feel a good stretch on your hamstring muscles when you sit back.

4. At this point, you should get ready to contract your lat muscles to swing the kettle bell behind your hips without changing your posture. Be ready to breathe in through your nose when you are swinging the kettle bell back.

5. Sniff or breathe in while swinging the kettle bell back between your legs at the same time. Aim to get the upper arms to contact your ribs and forearms to contact your groin. At this point, your lats muscles are tight and hamstring are stretched.

6. With a braced core, snap your hips to the front using the “hip punch” to drive the kettle bell up to the shoulder level without using your arms. Be sure to get full hip extension where your hip is right under your shoulders. Your arms are quite relaxed although the grip is tight.

*The hip should come forward before the arms start rising with the kettle bell.

Knee Ups 1. Hang from a bar and bring your knees to your elbows in a controlled fashion and without

swinging. 2. Bend your elbows slightly before you begin raising your knees. 3. Hang from a pull-up bar with your legs and feet together and your knees slightly bent. 4. Slowly lift your knees up to one side as high as you can. Do this by curling your mid-section

from the bottom up, not simply by lifting your knees. 5. Squeeze your lower abs and oblique at the top of the movement for a one-count, then slowly

lower and repeat on the opposite side. Remember to have your abs do the work in a slow and controlled fashion.

Reminder: The hip flexors, not the torso abdominals, are the prime movers in this exercise.

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Medicine Ball Wall Toss 1. Stand no more than 2 feet away from the wall with feet slightly beyond shoulder width. Hold the

medicine ball in front of your chin (slightly above chest level) with elbows bent at approximately 90 degrees.

2. Perform a front squat by bending your legs at the knee and squat until your thighs are slightly below parallel with the ground.

3. Explosively extend your legs, straightening to the standing position and throw the medicine ball at a 10-foot target on the wall. The objective is to PRECISELY strike the target with the ball.

4. After releasing the ball, your arms should remain extended over your head as you wait for the ball to drop back towards you.

5. Catch the ball and return it to chest level, then perform #2 (front squat) again in the initiation of the next repetition.

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Kettle bell Press-up (lying on back) 1. Lying on your back, grab the KB by the bell portion on the back side of your wrist. 2. Raise the opposite leg of the arm you are using 12 inches off the ground. 3. Tighten your core. 4. Start with the KB beside your peck; drive it straight up extending your arm to the sky. 5. Lower the KB back to your side. 6. This is one repetition.

Planks 1. Lie face down on the ground resting on the forearms, palms flat on the ground.

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2. Push off the ground, raising up onto toes and resting on the elbows. 3. Keep your back flat, in a straight line from head to heels. 4. Tilt your pelvis and contract your abdominal muscles to prevent your rear end from sticking up

in the air or sagging in the middle.

Tire Dips Truck or tractor tires can also double as a workout bench where several exercises can be performed. One exercise is triceps dips.

1. Sit on the ground with your back toward the tire.

2. Bend your knees 45 degrees and place your feet flat on the ground.

3. Reach back and place your palms on the edge of the tire.

4. Straighten your arms to lift your butt off the ground, pause 1 second, then slowly lower your body and repeat.

Seated Kettle bell Press-up 1. Sitting on the ground, grab the KB with the bell portion on the back side of your wrist.

2. Tighten your core and hold the KB inside your shoulder next to your chest.

3. Drive the KB straight up extending your arm to the sky then lower it back to your chest.

4. This is one repetition.

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Medicine Ball Squat 1. Start by placing your feet with the heels of your feet facing the outer portions of the medicine

ball. Note that placement of your feet in conjunction with the medicine ball will vary depending on the height of the individual performing the exercise. In general, shorter people will have their feet closer to the medicine ball; in some instances, they will have their feet aligned and touching the medicine ball.

2. Standing with feet just wider than shoulder width apart, with toes pointed slightly outward, squat down to the medicine ball depth until your butt touches the medicine ball.

3. During the downward phase of the movement, the hands do not make contact with the body. The weight is dispersed throughout the feet but more concentrated in the heels.

4. While transferring to the upward phase of movement, drive the feet into the ground and rise explosively, straightening the body to a fully erect position with the chest out and the shoulders back. Throughout the movement, it is critical to maintain an erect torso with the shoulders back.

5. If you get fatigued, (muscular or cardiovascular), there may be a tendency to slouch the shoulders, subsequently rounding the back. Should this happen, remember FOSI, proper form is critical; slow down the repetition and concentrate on a purposeful movement instead of a less efficient rep.

Kettle bell Goblet Squats 1. Get into a strong base stance with the KB on the ground between your legs.

2. Bend your knees slightly.

3. Place your feet no more than shoulder width apart.

4. Lower your body with your legs and lean forward while pinching your shoulder blades together.

5. With both hands, lift the KB on each side of the handle.

6. Bring the KB to your chest. This is the starting position.

7. Begin the squat by holding the KB away from your body (approximately 8 inches).

8. Lower your body to the medicine ball squatting position (see above).

9. Keep your weight on the ball of your feet.

10. Return to the standing position.

11. This is one repetition.

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Kettle bell Farmer’s Walk 1. Place cones approximately 20 yards apart. 2. Squat and fold at the waist, much like performing a deadlight and grip the handles. 3. After gripping the handles, lift them up by driving through your heels, keeping your back

straight and your head up. 4. Walk to the first cone and walk around it. 5. Once around the cone, lift the KBS to your chest. 6. Place your wrists together in front of your chest with the KBs resting on the back of your wrist

instead of your thumb. 7. Walk to the next cone and start the process over by lowering your arms to your side. 8. Continue to walk until it’s time to proceed to the next exercise.

DO NOT PICK UP KETTELBELLS LIKE BELOW

Kettle bell Lunge 1. Beginning in the upright position, pick up the KBs in each hand.

2. Allow KBs to hang to your sides.

3. Lunge forward with one leg while lowering the back leg to ground.

4. Return to the upright position.

5. Continuously alternate legs.

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Push Ups using a Med Ball (2 hands and 1 hand) 2 Handed:

1. Begin in a push-up stance with two hands on a medicine ball.

2. Lower yourself until your chest grazes the medicine ball in a finished lower position.

3. Return to the push-up stance.

1 Handed:

1. Begin in a push-up stance with one hand on a medicine ball and one hand flat on the ground.

2. Lower yourself until your chest grazes the medicine ball in a finished lower position.

3. Return to the push-up stance.

4. Perform equal amount of repetitions for each side.

Renegade Row 1. Start in the push-up position holding a dumbbell in each hand. Make sure that your shoulders are lined up over your hands, your back is flat, and your feet are shoulder width apart or slightly wider.

2. Perform a push-up then hold the finished, upright position; pull the arm up doing a dumbbell row to the rib cage. Complete this with each arm. In a real repetition, while rowing, the body stance remains aligned, unaltered from the initial push-up stance. No bending, twisting the hips, etc is to be permitted.

3. Complete the push-up with single row on each side for 1 repetition.

Tip – When performing the row, dig in with the opposite (from the rowing arm) foot and flex/lock the opposite hip for stability, prevent raising the hips or side to side raising of hips, and to prevent trunk softness.

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Chest Press with Small Medicine Ball

1. Get into a balanced position by slightly bending your legs and keeping your weight on the balls of your feet.

2. With the medicine ball to your chest, extend your arms out towards the wall releasing the ball as hard as you can against the wall.

3. Catch the ball as it bounces back.

Side Toss with Small Medicine Ball 1. Hold the medicine ball in front of you.

2. Turn your left shoulder toward the wall.

3. Rotate your core away from the wall extending your arms to the field.

4. Rotate back towards the wall extending your arms so that the ball strikes the wall.

5. Catch the ball as it bounces back.

6. Alternate shoulders.

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Mountain Climbers 1. Start in the push-up position with palms on the ground and toes on the ground 6-12 inches apart.

2. Raise the hips slightly and begin the mountain climber by bringing the right leg in a flexed motion with the knee aimed at the chest (try to bring the knee all the way up to the chest).

3. Touch the ground with the ball of the foot then return the leg to the original position by straightening it back as far as possible.

4. When returning the right leg to the original position, engage the left leg/knee to chest and ball of the foot touching the ground at the furthest distance possible.

5. Continue this right and left motion in the see-saw pattern until all the desired repetitions are complete.

Flutter Kicks 1. Lie on you back.

2. Lift your legs 12 inches off the ground.

3. Keep your legs straight and your knees locked.

4. Alternate raising and lower your legs in a scissor-like motion.

8-Count Bodybuilder All the movements in the 8-Count Bodybuilder should be done in a smooth, continuous manner. Keep your back straight and your legs slightly flexed during this exercise. 1. Begin in the upright position.

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2. Squat down and put your hands shoulder width apart in front of you.

3. Extend your legs out and backward behind you.

4. Keep your body straight and in alignment as you move into a push-up position.

5. Execute a push-up.

6. Using a scissor-like motion, kick your legs apart.

7. Bring your legs back together into the push-up position.

8. Move your legs back to your chest.

9. Jump up. This returns you to the 8-count bodybuilder starting position.

Push-up with Feet on Medicine Ball 1. Place your feet on the large medicine ball.

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2. In the push-up position, lower your body until your arms reaches a 90-degree angle.

3. Return to the up position.

MP 4: Benefits of Human Performance

Exercise and Aging Eventually, all living organisms die. Over time atherosclerosis, tissue deaths, and brain cell death increase, and therefore, decreasing oxygen delivery to the tissues. Additionally, cell constituents change with age: mitochondria (energy powerhouses of your cells) are not as robust, motor neurons quit firing to some tissues, and fast twitch muscle fibers are rapidly lost. All of this equates to a decrease in human functionality and eventual death. The question as to whether exercise can help prevent or at least delay the onset of the aforementioned events may be asked.

Age Classification Naturally dividing and non-dividing cells lived to be 120 years old, the age of the oldest known human. Although no one can pin point the exact age of life expectancy, one can assume that humans may live to be 120 years old based on that recording. The following categories depict what one can expect in each age range:

1. 20-35 – “The Flowering of Strength” Young adulthood, peak of your performance years

2. 35-45 – young middle age; physical activity decreases; 5-10 kg (11-22 lbs.) accumulation of body fat

3. 45-65 – reduced output of sex hormones

4. 65-75 – modest increase of physical activity; retirement

5. 75-85 – usually some physical disability sets in

6. 85+ - usually total dependence The Positive Benefits of Physical Activity There are many physical abilities enhanced with human movement. Included is: cardiovascular and muscular endurance, strength, flexibility, joint range of motion, body composition (decrease), agility, balance, coordination, power, speed, and reaction time.

In examining the more internal aspects of exercise benefits, you can confirm decreasing resting heart rate and an increased stroke volume. Through a decreased resting heart rate the heart does not need to work as hard, less beats per minute. Stroke volume is the amount of blood pumped from the heart to circulation and the lungs with 1 heartbeat. Increasing the stroke volume adds to a more efficient

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working heart muscle.

Some other internal health aspects include a decrease in blood pressure and decreased blood viscosity. These benefits through exercise add to increasing the circulation and delivery capability of the blood. Other added benefits include an increase in intestinal emptying and an increase bone mineral density (calcium and phosphorus uptake increases).

Exercise has shown to improve blood profiles of diabetics and hypercholesterolemia patients. All forms of exercise help regulate blood sugar; however cardiovascular exercise has shown to be most effective in controlling physiological sugar (glucose) and insulin levels. Furthermore, the benefits of cardiovascular (and anaerobic, without oxygen) exercise on cholesterol is equally beneficial. Research studies have shown exercise to lower LDL or “bad” cholesterol while raising HDL “good” cholesterol.

All of these benefits assist in delaying the physiological aging process. As we age we lose mitochondria, muscles shrink, brain ability decreases, hair falls out, and we become old and not what we once were in our youth. If there is such as thing as a wonder drug to combat aging, it’s exercise.

Human Performance Impact Efficient Human Performance makes one resilient. Being fit and healthy gives one the energy and stamina to work long hours in every crevice of the globe and still be able to pay attention to the minute details of life and of the job. Fitness recharges our physical and mental energy, therefore improving our decision making skills. It also improves our performance and increases our endurance for the long haul.

When we are fit, our quality of sleep improves, our appearance is sharper, unit cohesion can be enhanced, and our demeanor is positively impacted which also develops and supports a professional military image that will give the public confidence and faith in the abilities of all Airmen.

SUMMARY

This brings us to the end of this Human Performance rollercoaster. Food, functionality, breathing, intensity, endurance, movements and routines have all been addressed. All in an effort to create the best Human Machines on the planet. Remember, it is about lifestyle change, not a diet or even a PT test. No longer should we be part of a culture that promotes ‘fit to test’.

The demands placed on Airmen today are greater than ever. We face challenges that are very different from any we have seen historically, and we must face these challenges with fewer people than we had during the height of the Cold War. In order to meet these demands and exemplify the Military Professional attribute, we must maximize our Human Performance.

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Attachment 1

Pace Chart

1.5 Mile Run Time

Easy Run (min per mile)

Tempo Run (min per mile)

Interval Run (400m/1/4 mile)

(min)

Long Run (min per mile)

9-10 minutes

10-11 minutes

11-12 minutes

12-13 minutes

13-14 minutes

14-15 minutes

15-16 minutes

8-8:45

8:45-9:30

9:30-10:20

10:20-11:15

11:15-12:00

12:00-12:50

12:50-13:40

6:45-7:30

7:30-8:15

8:15-9:00

9:00-9:45

9:45-10:30

10:30-11:15

11:15-12:00

1:25-1:35

1:35-1:45

1:45-1:55

1:55-2:05

2:05-2:15

2:15-2:25

2:25-2:35

8:15-9:05

9:05-9:50

9:50-10:40

10:40-11:30

11:30-12:15

12:15-13:05

13:05-13:55

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Attachment 2

ORIENTATION RUN

Orientation

(10 min)

Warm-Up (10 min)

Upper Body & Core/ Running Warm-up

(10 min)

Run

(~20 min)

Cool Down

(10 min)

Review Procedures

Roll Call Water Coolers Running with

Traffic Use Crosswalks Quiet near

housing Do what you can,

vs. what instructors can

Personal stretches, do before and after session

Safety

Mass Group:

Slow jog around ½ Gunter

Bowl Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

1 min Push-ups 1 min Sit-ups

(feet not held)

Running Warm-Up 30 meter Up-and-Back

Lines:

Jog Forward--- Jog Backward

High Knees---

Feet to Butt

Side Step up--- Side Step back

Fred Astaire up--- Fred Astaire back

(Instructors demo & watch students’ performance)

Orientation Run:

~20-minute easy run

(See pace chart)

Walk:

2-4 min to lower heart rate to

<120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 3

EASY RUN

Purpose

Warm-Up (10 min)

Upper Body & Core/ Running Warm-up (10 min)

Run (~25 min)

Cool Down (10 min)

Recovery Increase

Endurance Focus on Form 3 – 6 miles 1 easy run per

week

Mass Group: Slow jog around ½ Gunter Bowl Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

1 min Push-ups 1 min Sit-ups

(feet not held) Running Warm-Up 30 meter Up-and-Back Lines: Jog Forward--- Jog Backward High Knees--- Feet to Butt Side Step up--- Side Step back Fred Astaire up--- Fred Astaire back

Easy Run: ~25-minute run (See pace chart) 5-minute core

Walk: 2-4 min to lower heart rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 4

TEMPO RUN

Purpose Warm-Up (10 min)

Upper Body & Core/ Running Warm-up (10 min)

Run (~30 min)

Cool Down (10 min)

Increase Lactate threshold (LT)

Increase Strength

4 – 9 miles 1 tempo run per

week

Mass Group: Slow jog around ½ Gunter Bowl Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

1 min Push-ups 1 min Sit-ups

(feet not held) Running Warm-Up 30 meter Up-and-Back Lines: Jog Forward--- Jog Backward High Knees--- Feet to Butt Side Step up--- Side Step back Fred Astaire up--- Fred Astaire back

Tempo Run: ~30-minute run (See pace chart) 5 min easy pace ~20 min tempo run 5 min easy pace

Walk: 2-4 min to lower heart rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 5

INTERVAL WORKOUT

Purpose Warm-Up (10 min)

Running Warm-up (5 min)

Run (~35 min)

Cool Down (10 min)

Increase VO2 max

Increase strength and speed

4 – 8 miles 1 interval run

per week

Mass Group: Slow jog around ½ Gunter Bowl Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Running Warm-Up 30 meter Up-and-Back Lines: Jog Forward--- Jog Backward High Knees--- Feet to Butt Side Step up--- Side Step back Fred Astaire up--- Fred Astaire back

Interval Run: ~35-minute run 5 min easy ~25 min tempo run 4-6 work cycles equal distance rest cycles in between work cycles 5 min easy See pace chart for interval work cycle times Run at easy pace during rest cycle

Walk: 2-4 min to lower heart rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 6

LONG RUN

Purpose Warm-Up

(2 min) Running Warm-up

(5 min) Run

(~43 min) Cool Down

(10 min)

Increase Endurance

Focus on Form 5 – 15 miles 1 long run per

week

Individual: Prior to workout, perform personal stretches as required Mass Group: Slow jog around ½ Gunter Bowl

Running Warm-Up 30 meter Up-and-Back Lines: Jog Forward--- Jog Backward High Knees--- Feet to Butt Side Step up--- Side Step back Fred Astaire up--- Fred Astaire back

Long Run: ~43-minute run (See pace Chart)

Walk: 2-4 min to lower heart rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 7

LAST MAN UP SPEED RUN

Warm-Up (10 min)

Speed-work Run (20 min)

Calisthenics (20 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Speed Warm-Up 30 meter Up-and-Back Lines: Jog Forward----Jog Backward Side Step up----Side Step back

Fred Astaire up----Fred Astaire back High Knees----Feet to Butt

20 min Last-Man-Up Run:

Easy run pace for 1/2 mile for warm-up Align group into single file line after warm-up run, set easy pace, the “last man” will complete a gradual sprint to the front of formation.

CRITICAL:

Jog = easy run pace Interval = run slightly faster than your 1.5 mile

pace After Run: Cooldown-1-2 min walk, heart

rate <120bpm

Perform fit deck cards

Perform 10 on a 4 count

Shoulder Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 8

SPEED/STRENGTH TRAINING

Warm Up (10 min)

Calisthenics (20 min)

Interval/Speed Work (20 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

** Not a formation run.

Perform 10 on a 4 count:

“Use fit deck cards”

Total Body Focus

30 meter Up-and-Back Lines: Jog Forward----Jog Backward

High Knees----Feet to Butt Side Step up----Side Step back

Fred Astair up-----Fred Astair back

20 Min Interval/Speed Work Normal Jog in Formation, 2 columns

4 min easy pace warm-up 1 min jog --- 15 sec fast 1 min jog --- 30 sec fast 1 min jog --- 45 sec fast

1 min jog --- 1 min fast 1 min jog --- 45 sec fast

1 min jog --- 30 sec fast 1 min jog --- 15 sec fast 5 min easy pace cool down

*Note: Variations on this plan are authorized as long as instructor ensures sufficient time is given to both speed and strength conditioning.

CRITICAL: Jog = easy run pace

Fast = run slightly faster than your 1.5 mile pace

Walk: 2-4 min to lower heart

rate to <120 bpm

Shoulder Stretch (10x – each arm) Triceps Stretch (10x – each arm) Quad Stretch (10x – each leg) Seated Calf

Stretch (10x) Butterfly Stretch (10x) Modified Hurdler

Stretch (10x – each leg) Piriformis Stretch (10x – each leg) ½ Pretzel (10x – each leg)

MP03SG - 53

Attachment 9

MUSCULAR STRENGTH #1

Warm Up (10 min)

Four-Corners (40 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Equipment Set-Up: Place 4 cones or markers on the field; divide students into 4

groups

Objective: Consecutively perform indicated exercise for 30 to 60 sec on a 4-count then run around all cones before stopping at next station. Begin next exercise cycle when everyone is at their next cone/marker.

After 20 minutes, switch run direction.

A minimum of one Fit deck is needed; All corners perform different exercises:

Follow an alternating color sequence after each run (Example: Red, Blue, Green, Orange). This rotation will ensure all body zones are worked.

Walk:

2-4 min to lower heart rate to <120 bpm

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 54

Attachment 10

MUSCULAR STRENGTH #2

Warm-Up (10 min)

Warrior Circle (40 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Objective: Perform all four fit deck card colors of 10 on a 4 count (red, orange, green, blue) then run in a tight circle for 2-minutes. The Instructors run inside the circle in opposite direction to motivate students. Repeat exercises and run interval for 40 minutes, but reverse direction of run each time.

1 Set = 1 Upper Body 1 Set = 1 Core 1 Set = 1 Legs 1 Set = 1 Total Body

“Use fit deck Card to maintain sequence

i.e.: red, blue, green and orange card”

Walk:

2 min to lower heart rate to <120 bpm

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg))

MP03SG - 55

Attachment 11

MUSCULAR STRENGTH #3

Warm-Up (10 min)

Warrior Challenge (40 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a 2 to 4 person team. The workout will consist of five events and a prescribed number to be completed depending on the group. The events can be completed in order or in portions, leader determines which method, and is completed for time. Tailor numbers to ability level of the group and time available. Event 1: Upper Body Event 2: Core Event 3: Run Event 4: Legs Event 5: Total Body Example: Event 1: 100 Push-ups Event 2: 100 Sit-ups Event 3: 4 laps around bowl Event 4: 100 Squats Event 5: 100 Jumping Jacks

Walk:

2-4 min to lower heart

rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg)

MP03SG - 56

Attachment 12

MUSCULAR STRENGTH #4

Warm-Up (10 min)

Warrior Relay (40 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a 6 to 8 person relay team. The workout will consist of five stations and two 15 minute workouts followed by 5 minutes of rest after each. Station 1: Rest Station 2: Legs Station 3: Upper Body Station 4: Core Station 5: Total Body All four work stations start and stop at the same time with continuous work throughout the 15 minute work cycles. See layout chart

Walk:

2-4 min to lower heart

rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg)

MP03SG - 57

Attachment 13

MP03SG - 58

Attachment 14

MUSCULAR STRENGTH #5

Warm-Up (10 min)

THE PYRAMID (40 min)

Cool Down (10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a flight/team. The workout will consist of four events and a prescribed number to be completed depending on the group. The events can be completed in order or in portions, leader determines which method, and is completed by number of repetitions. Tailor numbers to the group’s ability level and time available. Place flights at each cone accordingly. Start with pushups with 5 reps continuing with sit-ups, squats and burpees or squat thrusts then run 1 lap. Continue the Pyramid sequence until the Pyramid is complete. All four work stations start and stop at the same time with continuous work throughout the 15 minute work cycles. PUSH UP – Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 – 5 SIT UP - Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 – 5 SQUAT - Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 – 5 Burpee/SquatThrust - (4 count) Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5

Walk:

2-4 min to lower heart rate to <120 bpm

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg)

MP03SG - 59

Attachment 15

MUSCULAR STRENGTH #6

Warm-Up (10 min)

TABATA CORNER (40 min) Cool Down

(10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a flight/team. The workout will consist of four events at four separate cones. Flights/teams will begin doing their prescribed exercise for 20 seconds with a 10 second rest period. This will be accomplished for 8 separate sets. For example: 8 sets of push-ups, 20 seconds on & 10 seconds rest. Once all 8 sets have been accomplished flights/teams will run two laps around the four cones proceeding to the next cone. Example Exercises Cone #1: Push-ups Cone #2:Sit-ups Cone #3: 4 Count Burpee/Squat Thrusts Cone #4: Squats

Walk:

2-4 min to lower heart

rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg)

MP03SG - 60

Attachment 16

MUSCULAR STRENGTH #7

Warm-Up (10 min)

TRIANGLE & ONE

(40 min)

Cool Down

(10 min)

Mass Group:

Slow jog around ½ Gunter Bowl

Arm Rotations (1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a flight/team. The workout will consist of three events. The events will be based on the time it takes each group to reach the next station. Divide flights into four groups accordingly. The floater group takes off on a run to relieve the first group. The first group cannot stop until the last person arrives at the station. Once the last person crosses the line, the first group will get up and run to the next group to relieve them and it continues throughout the exercise. PUSH UP /PULL UP PLANK (ALL COMBINATIONS) SQUAT -

Walk:

2-4 min to lower heart

rate to <120 bpm Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg)

MP03SG - 61

Attachment 17

MUSCULAR STRENGTH #8

Warm-Up (10 min)

Rifle Training (40 min) Cool Down (10 min)

Mass Group: Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Arrange formation: Extended Rectangular Formation

Demonstration: Explain procedures and demo proper form and technique for all movements

Basic Rifle Drill Movements per set:

1 – The Up and Forward 2 – The Fore-up and Back 3 – The Fore-up and Bend 4 – The Fore-up and Squat

Execution:

1 - The Up and Forward Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps

2 – The Fore-up and Back Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps 3 – The Fore-up and Bend Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps 4 – The Fore-up and Squat Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps

Set 1: - Four basic movements, no rest in

between each drill - Add optional exercise after

movement 4: (push-ups, turn and bounce, the SGM Special, etc.)

- Optional exercise should target push-up muscles

- If needed, take a short break and roll into follow-on sets in the same manner

Sets 2, 3 & 4: - Same as above

• Group run: - Once Sets 1-4 are completed,

collapse formation into normal interval formation, then dismiss them to form-up on the track in column of 2 for a cadence-led victory lap

- Once run is complete, form up into a circle formation for cool down

***NOTES*** - Keep an eye on participants for

proper form! - Proper technique is key to safety

and appropriate execution - Break and hydrate as necessary

Walk:

2-4 min to lower heart rate to <120 bpm

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 62

Attachment 18

MP03SG - 63

Attachment 19

COMBAT SKILLS TRAINING (CST)

Warm-Up and CST Course Demonstration (10 min)

CST Course Execution (40 min) (Instructors watch students’ performance)

Cool Down (10 min)

Mass Group: Arm Rotations

(1 arm at a time – forward & backward 5x each)

Trunk Rotations (5x each direction)

Over and Under the fence (10x - each side)

Good mornings (10x)

Heel Rockers (10x)

Pendulum Leg Swings (10x – each side)

Soccer Kicks (10x – each side)

Group: While waiting to perform the CST, Instructors or student PTL will lead calisthenics.

Exercise examples

Jumping Jacks

Pushups

Mountain Climbers

Planks

Crunches

Squats

Phase 1: .25 mile Run

Phase 2:

Ammo can press (1 min)

Phase 3: Simulated maneuver under fire drills

Leg 1: low crawl high crawl

Leg 2: Tire Flip

Leg 3: 4-person litter carry

Leg 4: Tire Flip Leg 5:

Out and Back, Rush and Roll Rifle Drill

Phase 4: *Leg 6 and 7 will be conducted while carrying 2 x 30lbs ammo cans*

Leg 6: Sprint out

Leg 7: Over/Under hurdles ***FINISHED***

**Wieghts, distances, and obstacles may be tailored to fit different ability groups and equipment availability **Key to success is being creative with what is available while keeping safety a priority

Walk:

2-4 min to lower heart rate to <120 bpm

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel (10x – each leg)

*NOTES: - Students run course as 4 person team with the intent of starting and finishing as a team. - 4 Instructors are needed to effectively monitor students on course.

MP03SG - 64

Attachment 20

MP03SG - 65

The Following Section is for PHOENIX FLIGHT

ONLY (ATTACHMENTS 21-36)

MP03SG - 66

Attachment 21

PHOENIX FLIGHT - ASSESSMENT WALK

Orientation

(10 min)

Warm-Up (10 min)

Assessment Walk (20 min)

Push-up Sit-up

Assessment (~20 min)

Cool Down

(10 min)

Review Procedures

Roll Call Water Coolers Running with

Traffic Use Crosswalks Quiet near housing Do what you can,

vs. what instructors can

Personal stretches, do before and after session

Safety

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg

Swings (10x – each side)

Heel Rockers (10x)

Over and Under the Fence (10x – each side)

Hand Release Push-Up (10x)

Walk at Fisk Park

Assessment Walk First

Timed 1 mile

1 min Push-ups 1 min Sit-ups

(feet not held)

Static Stretches:

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler

Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 67

Attachment 22

PHOENIX FLIGHT - EASY WALK

Purpose Warm-Up (10 min)

Walking Warm-up (5 min)

Walk (~35min)

Cool Down (10 min)

Recovery Increase

Endurance Focus on

Form 1-2 Miles 1 easy walk

per week

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg

Swings (10x – each side)

Heel Rockers (10x)

Over and Under the Fence (10x – each side)

Hand Release Push-Up (10x)

Walking warm-up

Walk to Fisk Park

Easy Walk:

~35-minute walk

Walk:

2-4 min to lower heart rate

to <120 bpm

Static Stretches:

Shoulder Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 68

Attachment 23

PHOENIX FLIGHT - INTERVAL WALK Purpose Warm-Up

(10 min) Walking Warm-up

(5 min) Walk

(~35 min) Cool Down

(10 min)

Increase VO2 max

Increase strength and speed

2 miles 1 interval

walk per week

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg

Swings (10x – each side)

Heel Rockers (10x)

Over and Under the Fence (10x – each side)

Hand Release Push-Up (10x)

Walk to Fisk Park

Interval walk:

~35-minute Walk

~35 min total

4-6 cycles equal distance rest cycles in

between work cycles

Walk:

2-4 min to lower heart rate

to <120 bpm (Walk back from Fisk park)

Static Stretches:

Shoulder Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 69

Attachment 24

PHOENIX FLIGHT - LAST MAN UP SPEED WALK

Purpose Warm-Up (10 min)

Speed-work Walk (35 min)

Cool Down (10 min)

Increase VO2 max

Increase strength and speed

2 – 2.5miles 1 per week

Mass Group:

Arm Rotations (1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x

– each side) Heel Rockers

(10x) Over and Under the Fence

(10x – each side) Hand Release Push-Up (10x)

35 min Last-Man-Up Walk:

For the Last Man Up Speed Walk students will begin walking in two lines at an easy pace. The individual in the back will speed walk to the front of the line and then the next person in the back will continue the process. This will continue until you have reached the 35 min of continuous workout. After walk: Cooldown-1-2 min walk, heart rate <120bpm

Static Stretches:

Shoulder Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 70

Attachment 25

PHOENIX FLIGHT - MUSCULAR STRENGTH (Four Corners)

Warm Up (10 min)

Four-Corners (40 min)

Cool Down (10 min)

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings

(10x – each side) Heel Rockers

(10x) Over and Under the

Fence (10x – each side) Hand Release Push-Up

(10x)

Equipment Set-Up: Place 4 cones or markers on the field; divide students into 4 groups Objective: Consecutively perform indicated exercise for 30 to 60 sec on a 4-count then briskly walk to next station. Begin next exercise cycle when everyone is at their next cone/marker.

A minimum of one Fit deck is needed. All corners perform different exercises. Follow an alternating color sequence after each cycle (Example: Red, Blue, Green, Orange). This rotation will ensure all body zones are worked.

Static Stretches:

Shoulder

Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

MP03SG - 71

Attachment 26

PHOENIX FLIGHT - MUSCULAR STRENGTH (Warrior Challenge)

Warm-Up (10 min)

Warrior Challenge (40 min)

Cool Down (10 min)

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x – each

side) Heel Rockers

(10x) Over and Under the Fence (10x –

each side) Hand Release Push-Up (10x)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a 2 to 4 person team. The workout will consist of five events and a prescribed number to be completed depending on the group. The events can be completed in order or in portions, leader determines which method, and is completed for time. Tailor numbers to ability level of the group and time available. Event 1: Upper Body Event 2: Core Event 3: Run Event 4: Legs Event 5: Total Body Example: Event 1: 100 Push-ups Event 2: 100 Sit-ups Event 3: 4 laps around bowl Event 4: 100 Squats Event 5: 100 Jumping Jacks

Static Stretches:

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel

(10x – each leg)

MP03SG - 72

Attachment 27

PHOENIX FLIGHT - MUSCULAR STRENGTH (Warrior Relay)

Warm-Up (10 min)

Warrior Relay (40 min)

Cool Down (10 min)

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x – each side) Heel Rockers

(10x) Over and Under the Fence (10x – each

side) Hand Release Push-Up (10x)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a 6 to 8 person relay team. The workout will consist of five stations and two 15 minute workouts followed by 5 minutes of rest after each. Station 1: Rest Station 2: Legs Station 3: Upper Body Station 4: Core Station 5: Total Body All four work stations start and stop at the same time with continuous work throughout the 15 minute work cycles. See layout chart

Static Stretches:

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel

(10x – each leg)

MP03SG - 73

Attachment 28

MP03SG - 74

Attachment 29

PHOENIX FLIGHT - MUSCULAR STRENGTH (THE PYRAMID)

Warm-Up (10 min)

THE PYRAMID (40 min)

Cool Down (10 Min)

Mass Group:

Arm Rotations (1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x –

each side) Heel Rockers

(10x) Over and Under the Fence (10x

– each side) Hand Release Push-Up (10x)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a flight/team. The workout will consist of four events and a prescribed number to be completed depending on the group. The events can be completed in order or in portions, leader determines which method, and is completed by number of repetitions. Tailor numbers to the group’s ability level and time available. Place flights at each cone accordingly. Start with pushups with 5 reps continuing with sit-ups, squats and burpees or squat thrusts then run 1 lap. Continue the Pyramid sequence until the Pyramid is complete PUSH UP - Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5 SIT UP - Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5 SQUAT - Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5 Burpee/SquatThrust - (4 count) Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5

Walk:

2-4 min to lower heart rate to < 120 BPM

Static Stretches:

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel

(10x – each leg)

MP03SG - 75

Attachment 30

PHOENIX FLIGHT - MUSCULAR STRENGTH (TABATA CORNER)

Warm-Up (10 min)

TABATA CORNER (40 min)

Cool Down (10 Min)

Mass Group:

Arm Rotations (1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x –

each side) Heel Rockers

(10x) Over and Under the Fence (10x

– each side) Hand Release Push-Up (10x)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a flight/team. The workout will consist of four events at four separate cones. Flights/teams will begin doing their prescribed exercise for 20 seconds with a 10 second rest period. This will be accomplished for 8 separate sets. For example: 8 sets of push-ups, 20 seconds on & 10 seconds rest. Once all 8 sets have been accomplished flights/teams will briskly walk around the cones proceeding to the third cone. Example Exercises Cone #1: Push-ups Cone #2:Sit-ups Cone #3: 4 Count Burpee/Squat Thrusts Cone #4: Squats

Walk:

2-4 min to lower heart rate to < 120 BPM

Static Stretches:

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel

(10x – each leg)

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Attachment 31

PHOENIX FLIGHT - (Cross-Fit)

Warm-Up (10 min)

Cross-Fit (40 min)

Cool Down (10 min)

Mass Group Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x – each side) Heel Rockers

(10x) Over and Under the Fence (10x – each

side) Hand Release Push-Up (10x)

Group

Varied Workouts

Based on Schedule Work Card 1-4

Static Stretches:

Shoulder Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 32

PHOENIX FLIGHT - MUSCULAR STRENGTH (TRIANGLE & ONE)

Warm-Up (10 min) TRIANGLE & ONE (40 min) Cool Down

(10 Min)

Mass Group:

Arm Rotations (1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction) Good Morning

(10x) Pendulum Leg Swings (10x –

each side) Heel Rockers

(10x) Over and Under the Fence

(10x – each side) Hand Release Push-Up (10x)

Objective: Perform all four fit deck card colors (red, orange, green, blue) as a flight/team. The workout will consist of three events. The events will be based on the time it takes each group to reach the next station. Divide flights into four groups accordingly. The floater group takes off on a fast walk to relieve the first group. The first group cannot stop until the last person arrives at the station. Once the last person crosses the line, the first group will get up and run to the next group to relieve them and it continues throughout the exercise Example Exercises PUSH UP /PULL UP PLANK (ALL COMBINATIONS) SQUAT

Walk:

2-4 min to lower heart rate to < 120 BPM

Static Stretches:

Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf Stretch

(10x) Butterfly Stretch

(10x) Modified Hurdler Stretch

(10x – each leg) Piriformis Stretch

(10x – each leg) ½ Pretzel

(10x – each leg)

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Attachment 33

PHOENIX FLIGHT - COMBAT SKILLS TRAINING (CST)

Warm-Up and CST Course Demonstration (15 min)

CST Course Execution(35 min) (Instructors watch students’ performance)

Cool Down (10 min)

Mass Group:

Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x) Trunk Rotations

(5x each direction)

Good Morning (10x)

Pendulum Leg Swings (10x – each side)

Heel Rockers (10x)

Over and Under the Fence (10x – each side)

Hand Release Push-Up (10x)

Group: Students maintain a slow run as instructor demonstrates each phase of the CST Course Phase 1:

.50 jog Phase 2:

Ammo can press (1 min)

Phase 3: Simulated maneuver under fire drills

Leg 1: 100yds sprint, low crawl, high crawl, zig zag jog and sprint

Leg 2: 100yds buddy drag, push-ups and sprint

Leg 3: 100yds sprint, zig zag jog and sprint

Leg 4: 100yds under over drill, zig zag jog, balance obstacle and sprint

Phase 1: .50 jog

Phase 2: Ammo can press

(1 min) Phase 3:

Simulated maneuver under fire drills

Leg 1: 25yd sprint 10yd low crawl 15yd high crawl 25 yd zig zag jog 25 yd sprint

Leg 2: 25yd buddy drag 25yd buddy drag 15 push-ups 50 yard sprint

*Leg 3 and 4 will be conducted while carrying 2 x 30lbs ammo cans*

Leg 3: 50yd sprint 25yd zig zag jog 25yd sprint

Leg 4: 25yd under over drill 25yd zig zag jog 25yd balance obstacle 25yd sprint ***FINISHED***

**Weights, distances, and obstacles may be tailored to fit different ability groups and equipment availability **Key to success is being creative with what is available while keeping safety a priority

Walk: 2-4 min to lower heart

rate to <120 bpm

Static Stretches: Shoulder Stretch

(10x – each arm) Triceps Stretch

(10x – each arm) Quad Stretch

(10x – each leg) Seated Calf

Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

NOTES: - Students jog course as 4 person team with the intent of starting and finishing as a team - 4 Instructors are needed to effectively monitor students on course

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Attachment 34

PHOENIX FLIGHT - MUSCULAR STRENGTH (RIFLE TRAINING) Warm-Up (10 min)

Rifle Training Execution (40 min)

Cool Down (10 min)

Mass Group: Arm Rotations

(1 arm at a time – forward & backward 5x each)

Pull Downs (10x)

Trunk Rotations (5x each direction)

Good Morning (10x)

Pendulum Leg Swings (10x – each side)

Heel Rockers (10x)

Over and Under the Fence (10x – each side)

Hand Release Push-Up (10x)

Arrange formation: Extended Rectangular Formation

Demonstration:

Explain procedures and demo proper form and technique for all movements

Basic Rifle Drill Movements per set:

1 – The Up and Forward 2 – The Fore-up and Back 3 – The Fore-up and Bend 4 – The Fore-up and Squat

Execution:

1 - The Up and Forward Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps

2 – The Fore-up and Back Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps 3 – The Fore-up and Bend Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps 4 – The Fore-up and Squat Moderate cadence, four count exercise. Depending on ability of group, 10 – 15 reps

Set 1: - Four basic movements, no rest in

between each drill - Add optional exercise after

movement 4: (push-ups, turn and bounce, the SGM Special, etc.)

- Optional exercise should target push-up muscles

- If needed, take a short break and roll into follow-on sets in the same manner

Sets 2, 3 & 4:

- Same as above • Group jog:

- Once Sets 1-4 are completed, collapse formation into normal interval formation, then dismiss them to form-up on the track in column of 2 for a cadence-led victory lap

- Once jog is complete, form up into a circle formation for cool down

***NOTES***

- Keep an eye on participants for

proper form! - Proper technique is key to safety

and appropriate execution - Break and hydrate as necessary

Walk:

2-4 min to lower heart rate to <120 bpm

Static Stretches:

Shoulder Stretch (10x – each arm)

Triceps Stretch (10x – each arm)

Quad Stretch (10x – each leg)

Seated Calf Stretch (10x)

Butterfly Stretch (10x)

Modified Hurdler Stretch (10x – each leg)

Piriformis Stretch (10x – each leg)

½ Pretzel (10x – each leg)

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Attachment 35

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Attachment 36

Heart Rate Zones Heart Zone Training

Figure 4 Polar FS1 Heart Rate Monitor

Cardiovascular exercise relies on frequency, intensity and duration for effectiveness. How do you know you are exercising at the correct intensity? Your heart rate is the best way to judge intensity. Take your heart rate five minutes after the start of your exercise session and take it again before you go into your cool down. How to Measure Your Heart Rate via Your Pulse You can find your pulse at your neck (carotid artery) or wrist (radial artery). Use a finger rather than your thumb to find the artery and the pulse. You will need a watch that displays seconds. You can take your pulse for 6 seconds and multiply by 10 to get the beats per minute (bpm). For example, if you counted 8 beats in 6 seconds, your bpm is 8 x 10 = 80. You could also count it for a full 60 seconds, but it usually is not easy or convenient to do that while still exercising. Or you can increase the accuracy by counting for 12 seconds and multiplying by 5, but doing math while exercising may be a challenge. How to Take Your Exercise Pulse1

Measuring Your Heart Rate with a Heart Monitor Heart rate monitors typically use a chest strap to measure your heart rate. These gadgets range in price from $40 and up, and are the most accurate method. They transmit the data to a wrist unit so you can see your heart rate throughout your workout. Models include many other features with increasing price, such as tracking your heart rate zones, stopwatch features, calories burned and more. Other kinds of heart rate monitors include handgrip pulse monitors on treadmills, and pulse monitors where you place one or two fingers on a sensor for a reading. Before You Buy a Heart Rate Monitor2

Heart Zone Training Are you training too intensely, or are you not putting enough into your workout to get the best results? If you know your maximum heart rate3 (MHR) you can use heart zone training to gear your workout to the correct intensity.

Maximum Heart Rate Your maximum heart rate is as fast as your heart can beat. This varies for each person, but age is generally used as a guide for what your maximum heart rate is likely to be. A more individualized number can be provided by testing by an athletic trainer, or as a function of some of the more expensive heart rate monitors. Our heart rate calculator is age-based and you can use it to see your maximum heart rate and also to find out bpm for target heart rates based on percentages of the maximum heart rate. Heart Rate Calculator4

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If you divide heart rate target zones by percentage of maximum heart rate, it breaks out into five zones. Each zone has different benefits.

Healthy Heart Zone • This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in. • You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual. • Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this zone

with days of exercising in the higher heart rate zones, to give a recovery/easy day. • Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it

works to help decrease body fat, blood pressure and cholesterol. • In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat. • Healthy Heart Walking Workout1

Fitness Zone • This zone is from 60 to 70% of your maximum heart rate. • You will be breathing heavier but will still be able to speak in short sentences. • You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster

and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.

• In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate. • You get the same health benefits and fat-burning benefits as the healthy heart zone. • Fat-Burning Walking Workout2

Aerobic Zone • This zone is from 70-80% of your maximum heart rate. • You will be breathing very hard and able only to speak in short phrases. • This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood

vessels, and increases your heart and lung capacity. • Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits. • You burn 50% of your calories from fat, 50% from carbohydrate, and less than 1% from protein. • With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that same

time. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more calories per minute.

• You may not be able to achieve this heart rate by walking, you may have to use racewalking technique or switch to jogging to get into this heart rate zone.

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• Aerobic Walking Workout3

Anaerobic Zone - Threshold Zone • This zone is 80 to 90% of your maximum heart rate. • You will be unable to speak except a single, gasped word at a time. • This intense exercise will improve the amount of oxygen you can consume - your VO2 maximum. • This exertion level takes you to the limit where your body begins to produce lactic acid. Racewalkers use this zone to build their

ability to go even faster. • Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout. • You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute. • The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone. • You may not be able to achieve this heart rate by walking, you may need to use the racewalking technique or switch to

jogging/running. • Anaerobic Threshold Walking Workout4

Red-Line Zone • The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for

more than a few minutes. • You will be unable to speak except for gasping single words. • This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back

down to a lower intensity for several minutes, and repeat. • You should consult with your doctor to ensure you can work out at such a high heart rate safely. • While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.

Varying Your Workout Which zone should you work out in? It is best to vary your workouts for length and intensity, and allow a recovery day between days of intense exercise in the aerobic, anaerobic, and red-line zone. Racewalker Dave McGovern has a suggested weekly walking workout schedule5 which varies the workouts for intensity and heart rate to improve speed, endurance and distance capacity.

Walking Workouts Maximum Heart Rate (MHR) You will need to know your MHR to ensure you are working out at the right pace. Your maximum heart rate is determined by your genetic make-up, gender, and age. The rule-of-thumb formulas work for many people, but the only accurate method is to have it tested by a cardiologist or exercise physiologist by a treadmill stress test, or by an experienced coach under field conditions. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, testing is recommended.

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Basic MHR Men = 220 minus Age Women = 226 minus Age Approximate Maximum Heart Rate (beats per minute) Age | Maximum Heart Rate 20 Male: 200 | Female: 208 25 Male: 195 | Female: 201 30 Male: 190 | Female: 196 35 Male: 185 | Female: 191 40 Male: 180 | Female: 186 45 Male: 175 | Female: 181 50 Male: 170 | Female: 175 55 Male: 165 | Female: 171 60 Male: 160 | Female: 166 65 Male: 155 | Female: 161 70 Male: 150 | Female: 156

Heartrate Calculator1 Enter your age and target percentage to see the desired beats per minute.

Links in this article: 1. http://walking.about.com/library/cal/blcalcheartrate.htm 2. http://walking.about.com/cs/heartratemonitor/bb/bybhrm.htm 3. http://walking.about.com/cs/fitnesswalking/a/walkworkouts_2.htm 4. http://walking.about.com/cs/fitnesswalking/a/walkworkouts.htm

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NOTES

1 MS-Master of Science degree, CSCS-Certified Strength and Conditioning Specialist, 2 RD-Registered Dietitian, LD-Licensed Dietitian. 3 M Ed-Masters of Education, ACSM–HFS- American College of Sports Medicine-Health Fitness Specialist, CHEK Coach-Corrective Holistic Exercise Kinesiology Coach. 4 HFS-Health Fitness Specialist (American College of Sports Medicine), CES-Corrective Exercise Specialist (National Academy of Sports Medicine), CSCS-Certified Strength and Conditioning Specialist (National Strength and Conditioning Association). 5 Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty

Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002. http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. (accessed 4 January 2011). 15. 6 Ibid., 15. 7 Ibid., 15. 8 Sovik, R. PhD. Diaphragmatic Breathing: http://www.himalayaninstitute.org/yi/Article.aspx?id=3472 (accessed 4 January 2011).

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