Transcript Fit for Duty #1: Personal Fitness Course

Professional Military Education
Basic NCO Course
Fit For Duty #1:
Personal Fitness
Slide 1
Fit For Duty
REFERENCES
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FM 6-22 Army Leadership
FM 7-22 Army Physical Readiness Training
FM 21–20 Physical Fitness Training
President’s Challenge Adult Fitness Test
Slide 2
Overview
1. Leadership and Personal Fitness
2. Physical Fitness Standards
3. Fitness Biology
4. Healthy Habits
5. Assignment
Slide 3
Personal Fitness
Everything done to maintain good health:
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Undergoing routine physical exams
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Practicing good dental hygiene, personal
grooming, and cleanliness
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Keeping immunizations current
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Considering mental stresses
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Includes avoiding degrading personal health, such
as substance abuse, obesity, and smoking.
Slide 4
Personal Fitness
• Unit readiness begins with physically fit Leaders
• Physically fit people feel more competent and
confident, handle stress better, work longer and
harder, and recover faster.
• A leader’s physical presence determines how
others perceive that leader
• Factors of physical presence are military bearing,
physical fitness, confidence, and resilience.
Slide 5
Personal Fitness
• Presence is not just a matter of the leader showing
up; it involves the image that the leader projects
• Presence means sound health, strength, and
endurance, which sustain emotional health and
conceptual abilities under prolonged stress
• Leaders represent the institution and government
and should always maintain an appropriate level of
physical fitness and professional bearing
Slide 6
Personal Fitness
• Physical fitness supports cognitive functioning
and emotional stability, both essential for sound
leadership.
• Physical fitness requirements for leaders have
significant impact on their personal performance
and health.
• Since leaders’ decisions affect their organizations’
effectiveness, health, and safety, it is an ethical as
well as a practical imperative for leaders to remain
healthy and fit.
Slide 7
Physical Fitness Standards
1. Army Height/Weight Table
2. Army Physical Fitness Test (APFT)
3. President’s Challenge Adult Fitness Test
Slide 8
Physical Fitness Standards
Army Body Composition weight for height table
• Now required for incoming recruits
• Body Composition is the amount of body fat a
Soldier has in comparison to total body mass
• Calculated by age and gender
• Body fat percentage is determined with the Body
Mass Index calculator
Slide 9
Physical Fitness Standards
Army Body Composition weight for height table
Slide 10
Physical Fitness Standards
Army Physical Fitness Test (APFT)
• Army Soldiers are required to take a physical
fitness test at least twice per year
• Three events: push-ups, sit-ups, and two-mile run
• Required to score 60 points on each event
• Administered in accordance with the procedures
detailed in Chapter 14 of Army Field Manual 21-20
• Standards are adjusted by age and gender
Slide 11
Physical Fitness Standards
Army Physical Fitness Test (APFT)
Slide 12
Physical Fitness Standards
President’s Challenge Adult Fitness Test
1. Performance-related fitness
2. Health-related fitness:
• Aerobic fitness
• Muscular strength and endurance
• Flexibility
• Body composition
Slide 13
Physical Fitness Standards
Aerobic fitness
• Known as cardiovascular fitness
• Relates to the heart, blood vessels, and lungs
working together to deliver oxygen-rich blood to
the muscles during exercise
• High level of aerobic fitness is associated with
lower risks of several diseases, including high
blood pressure and coronary heart disease
• Measured by either the 1 mile walk or 1.5 mile run
Slide 14
Physical Fitness Standards
Muscular strength and endurance
• Critical to health and ability to carry out daily
activities, such as household tasks or job-related
tasks
• Many ways to measure, often with a focus on a
specific group of muscles.
• Two fitness tests for muscular strength and
endurance: the Half Sit-Up and the Push-Up.
Slide 15
Physical Fitness Standards
Flexibility
• Move all joints through their full range of motion
• Affected by the condition of the joint itself and the
muscles and connective tissues surrounding joint
• Most common fitness tests used to measure
flexibility is the Sit-and-Reach test.
• Provides information about hamstring muscle
group
Slide 16
Physical Fitness Standards
Body Composition
• Body Mass Index (BMI) is a number that is based on
a person's weight and height
• Higher values indicate greater weight per unit of
height
• May overestimate body fat in athletes and others
who have a muscular build
• May underestimate body fat in older persons and
others who have lost muscle mass.
Slide 17
Physical Fitness Standards
Body Composition
• Waist Circumference can serve as another indicator
for some health risks for individuals who may have
a BMI classification of normal or overweight (a BMI
score between 18.5 and 29.9).
• High waist circumference is associated with an
increased risk for type 2 diabetes, elevated blood
lipids (fats like cholesterol and triglycerides),
hypertension, and cardiovascular disease in
patients with a BMI between 25 and 34.9.
Slide 18
Healthy Habits
• Attitude
• Rest
• Diet
• Exercise
Slide 19
Healthy Habits: Attitude
• Stress is harmful to the body and mind
• Health depends on relaxation
• Connection between positive emotion and a key
marker of cardiovascular health called “vagal tone”
• Positive emotions are mild and subtle, while
negative emotions more intense.
• Need to experience more positive emotions than
negative emotions.
Slide 20
Healthy Habits: Rest
• People who sleep enough have lower percentage of
fat to total body weight than people who don't.
• People who sleep two-thirds of their usual amount
(five hours instead of eight, say) eat an average of
549 extra calories the following day.
• Pituitary gland secretes more growth hormones
during sleep than during waking hours.
• Sleep helps lower the cortisol levels in your blood,
which also increases metabolism.
Slide 21
Healthy Habits: Diet
All food is generally composed of:
• Water
• Protein
• Carbohydrates
• Fats
Slide 22
Healthy Habits: Diet
• All the cells and organs need water to function
• Water helps prevent and relieve constipation
• Drinking water is main and best source of water
• Alcoholic and caffeinated beverages have a diuretic
effect -- they cause the body to release water
• Lack of water causes dehydration
• Usually recommend drinking six to eight 8-ounce
glasses of water daily
Slide 23
Healthy Habits: Diet
• Water helps control calories
• Water reduces muscle fatigue
• Water keeps skin supple and functioning
• Water helps kidneys transport toxin urea nitrogen
• Water reduces incidents of kidney stones
• Water helps maintain bowel movements
Slide 24
Healthy Habits: Diet
Increase your water intake:
• Have a beverage with every snack and meal.
• Choose beverages you enjoy
• Avoid alcoholic or caffeinated beverages which are
diuretics
• Eat more fruits and vegetables
• Keep a bottle of water with you in your car, at your
desk, or in your bag.
Slide 25
Healthy Habits: Diet
• Protein is a chain of linked units called amino acids
• Protein calories: (1) put protein in fat stores, (2) use
as an energy source or (3) use it to carry out
functions vital to life.
• Protein calories will be used as an energy source
when lacking fat or carbohydrate calories for fuel.
• Protein used for replacement of old cells and
building muscles, organs, blood, nails, hair, skin,
and tissues
Slide 26
Healthy Habits: Diet
• Foods that have all nine of the essential amino
acids are called complete proteins
• Complete proteins include food from animal
products: milk, cheese, chicken, beef
• Incomplete protein are grains, cereals, and
vegetables.
• Complement these proteins such as combining
beans with grains, or nuts with cereal.
Slide 27
Healthy Habits: Diet
• Recommended Dietary Allowance (RDA) is in
grams of protein per kilogram of body weight
• Divide your body weight in pounds by 2.2 to
calculate your weight in kilograms.
• Multiply kilogram weight by 0.8 to calculate your
daily intake of protein
• Person weighing 210 lbs / 95 kg times 0.8 equals a
daily protein intake of 77 grams
•
12% of your calories would come from protein.
Slide 28
Healthy Habits: Diet
Assignment: Calculate your RDA of protein:
Your weight in pounds:
_______ lbs
Divide by 2.2 to get weight in Kg:
_______ kg
Multiply by 0.8 for intake of protein
_______ grams
Convert to ounces: divide by 28.35
_______ ounces
Slide 29
Healthy Habits: Diet
Three main types of carbohydrates:
• Sugar is the simplest form of carbohydrates: fruit
sugar (fructose), table sugar (sucrose) and milk
sugar (lactose).
• Starch is a complex carbohydrate (made of many
sugar units bonded together): vegetables, grains,
and cooked dry beans and peas.
• Fiber also is a complex carbohydrate: fruits,
vegetables, whole grains, beans and peas.
Slide 30
Healthy Habits: Diet
• Complex carbohydrates are digested at a slower rate,
providing a continual and stable flow of energy.
• Simple carbohydrates deliver the same amount of
energy but at a far more rapid pace.
• Simple carbohydrates provide an immediate boost in
blood sugar but wears off quickly
• Excess food cravings are experienced
• Simple carbohydrates should be avoided within your
diet: sugar, honey, soda and candy.
Slide 31
Healthy Habits: Diet
• Carbohydrates should be 50% to 60% of calories
• Majority should be from complex carbohydrates
• Under 10% should come from refined sugars
• Decrease low blood sugar, increase energy
expenditure, increase satiety and satisfaction
• Good sources: whole grains, raw fruit, and raw
vegetables
Slide 32
Healthy Habits: Diet
• Fat supports good health
• Known as “lipids,” fat has over twice as many
calories per gram as carbohydrates or protein
• Lipids are divided into categories of saturated and
unsaturated fat
• Saturated fats are generally found in animal products
(such as meat and dairy) and processed foods
• Unsaturated fats generally found in plants such as
nuts, avocados, and olives
Slide 33
Healthy Habits: Diet
• Fat provides energy of nine calories per gram
• Fat helps cells function, regulates hormones, and
transports fat soluble vitamins.
• Excess fat is stored into body fat
• Fat is harder to take out of lipid (fat) stores and used
as energy
• Carbohydrates use 23% of consumed calories to
store carbohydrates while fat uses only 3%
• Fat intake should be less than 30% of daily calories
Slide 34
Healthy Habits: Diet
• Eat early in the day to start the metabolic process
• Skipping breakfast encourages cells to conserve
energy in case another meal doesn't arrive
• Body holds onto the fat stored in your cells instead
of helping you burn it off
• Several small, healthy snacks during the day will
keep the metabolic process burn calories
• Aim to make each meal at least one-quarter protein
• Avoid eating at least two hours before going to bed.
Slide 35
Healthy Habits: Diet
Mediterranean Diet
• Fish: protein without saturated fat
• Spices: full of antioxidants, no sodium
• Fresh Vegetables: fiber and antioxidants
• Feta Cheese: protein, calcium and vitamin D
• Fresh Fruits: fructose, vitamins, antioxidants
• Whole Grains: complex carbohydrates
• Beans: protein, potassium, magnesium
Slide 36
Healthy Habits: Exercise
• Exercise can increase metabolism and burn calories
• Vigorous exercise can stimulates appetite
• Exercise is particularly helpful after age of 40, when
metabolism naturally begins to slow down
• Two types of exercise: aerobic and anaerobic
• Flexibility through stretching is required for exercise
Slide 37
Healthy Habits: Exercise
• Aerobic exercise is also known as cardio-vascular
exercise or “cardio”
• Aerobic exercise is physical exercise of relatively low
intensity that depends primarily on the aerobic
energy-generating process
• Aerobic literally means "relating to, involving, or
requiring free oxygen“
• Light-to-moderate intensity activities that are
sufficiently supported by aerobic metabolism can be
performed for extended periods of time.
Slide 38
Healthy Habits: Exercise
Should be 60% and 85% of maximum heart beats per
minute or (BPM) and for at least twenty (20) minutes.
Slide 39
Healthy Habits: Exercise
• Anaerobic exercise is an exercise intense enough
to trigger lactic acid formation
• Anaerobic exercise is used in non-endurance
sports to promote strength, speed and power
• Anaerobic exercise is used to build muscle mass.
• Develops muscles for greater performance in
short duration, high intensity activities
• Any activity lasting longer than about two minutes
has a large aerobic metabolic component
Slide 40
Healthy Habits: Exercise
Strength training done at home or in the gym:
• Body weight: uses little or no equipment (e.g.,
pushups, pullups, crunches and leg squats)
• Resistance tubes: “surgical rubber” tubing is
provides resistance when stretched
• Free weights: barbells, dumbbells, kettlebells
• Weight machines: controlled resistance
Slide 41
Healthy Habits: Exercise
• Overload: build lean muscle tissue by using more
weight than your muscles are used to
• Progression: avoid plateaus by increasing
weights, repetitions, or type of resistance
• Specificity: train for your goal
• Recovery: allow muscles to rest at least 3 days
between workouts to allow muscles to regenerate
• Warm up: do light cardio or light repetitions to
warm your muscles in order to prevent injury
Slide 42
Healthy Habits: Exercise
• Control: lift and lower weights slowly without
using momentum
• Breathe: breathe out on the positive movement
and breathe in on the negative
• Posture: stand or sit up straight and engage your
abs to keep balance and protect spine.
• Full range: perform each exercise through the full
range of motion to get the maximum benefit
Slide 43
Healthy Habits: Exercise
• Stretching muscles or tendons to improve
elasticity and tone
• Provides increased muscle control, flexibility and
range of motion
• Staying limber alleviates stress, improves your
coordination and balance.
• Flexibility decreases with age
• Stretch after warming up your muscles for at least
five to 10 minutes to make them more pliable
Slide 44
Healthy Habits: Exercise
• Static stretch tears tendons slightly so they heal a
little longer, increasing flexibility
• Exhale while stretching and push as far as
possible increase micro-tearing of the tendons
• Muscles have a tendency to retract when
stretched ( “stretch reflex response.”)
• Hold stretch for at least a minute to allow the
muscles to relax.
• Support stretches in order to allow a muscle to
relax into the stretch
Slide 45
Assignment
• Create your own individual fitness
program using the these steps.
• Choose one of the standards presented.
• Incorporate elements of the section on
healthy habits.
• Establish your goals for the time period
ending at the next scheduled class.
• Hand in plan and report on progress at the
next class.
Slide 46