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PHYSICAL FITNESS and RECREATIONAL HOME SAFETY Policy DoD policy states that all service members must possess the following to successfully perform their mission: – Cardio-respiratory endurance – Muscular strength and endurance – Whole body flexibility Your conditioning effects overall readiness and mission effectiveness Navy fitness goals Create a culture of fitness to enhance a member’s ability to complete tasks that support the command’s mission Commanding officers will: – Conduct three moderate to moderately high intensity physical training sessions per week – Sessions will be a minimum of 40 minutes in length and include warm-up, aerobic activity, and cool-down The co’s program will Increase and maintain cardio-respiratory fitness Muscular strength, endurance, and flexibility Reduce excess body fat Promote year-round fitness and health Provide nutritional guidance Marine corps fitness goals Combat conditioning Health Fitness Unit cohesion The fitness program will not focus exclusively upon the semi-annual physical fitness test Marine corps fitness goals Contribute to health & well-being Prepare a marine to perform duties in garrision and combat Develop a reserve level of endurance to enhance the chance of success in combat Increase an individual’s self-confidence & desire to excel, thereby enhancing the unit’s overall discipline, morale, esprit de corps, and combat readiness Officer candidates in nrotc Physical conditioning is a measure of self-discipline, self-reliance, and commitment to service as an officer A PNS may not require that all your physical fitness training be supervised Do not rely solely upon your unit’s physical fitness program to attain the standards necessary for credible service as an officer The command & midshipman share responsibility for fitness Officer candidates in NROTC Failure to meet fitness standards could result in disenrollment from your commissioning program Failure to meet fitness standards could result in the withholding of your officer appointment Physical fitness Definition: the navy and marine corps consider physical fitness to be the ability of a sailor or marine to meet the physical demands of any combat or duty situation without undue fatique Physical fitness components Strength: the ability to move the body through resistance Many associate strength training with progressive resistance exercises using weights and machines The ability to effectively handle their own body weight is a prerequisite before integrating strength training with machines into your fitness program You can meet this basic prerequisite if you follow the principles of physical conditioning Types of strength training General: strengthens the muscular system by focusing on a full-body workout for strength and size Major muscle groups are exercised without a specific task or functional goal This training contributes to overall health Types of strength training Specific: this type of training is task specific Example: an ao2 (aviation ordinanceman) may want to focus upon those muscles that help him move and place ordnance on aircraft Example: a marine that knows he will be operating in mountainous terrain may want to specifically increase lower body strength Physical fitness components Endurance: two type of endurance conditioning that you should incorporate into your physical fitness program – Aerobic (with oxygen) endurance: physical demands that are sub-maximal, or not an ―all-out‖ effort, lasting more than 3 – 5 minutes Distance running and road marching – Anaerobic (without oxygen) endurance: physical demands that are high intensity and of a shorter (less than 2 – 3 minutes) duration. Weightlifting (muscles experience a burning sensation) and running short, quick distances (interval or sprint type training). Physical fitness components Mobility:a sound conditioning program does not focus solely upon strength and endurance training Mobility conditioning is geared toward improving quality of movement This depends on improving and maintaining – Flexibiilty – Stability – Balance – Agility – Coordination – Power – Speed Always ensure you properly warm-up and cool-down (stretch) Principles of physical conditioning Progression: incorporate a systematic means to increase training load – Increase time or intensity level Regularity: training must be consistent. A minimum 3-5 session per week Overload: as you condition you will adapt – Increase intensity level Principles of physical conditioning Variety: vary your conditioning program – Introduce new activities You will maintain interest Your body won’t adapt Recovery: be progressive & allow for adequate recovery time – Too much stress causes counterproductive injury Balance: focus on the three fitness components Specificity: if you want to be a better runner—run, etc. Target heart rate Exercise – Body speeds up – Heart speeds up How much speeding up is safe? Compute a maximal target heart rate by: – Subtracting your age from 220 – Multiply this by 60% and 70% This gives you the target heart rate to sustain during aerobic exercise – Monitor by regularly taking your pulse Time spent on exercise The minimum time spent (at your target heart rate) on exercise for beginners is: – Aerobic activity: 20 to 30 minutes for optimal improvement – Strength training: 3 to 8 repetitions per set of exercise for… – Strength endurance: 12 or more repetitions per set of exercise for… – Flexibility: following adequate warm-up, hold stretch 10 – 15 seconds, 30 – 60 seconds during cool down Cardiovascular fitness activities CARDIOVASCULAR FITNESS ACTIVITIES ARE CONTINUOUS, RHYTHMIC, AND INVOLVE LARGE MUSCLE GROUPS Running/brisk walking Aerobic dance/step Swimming Rowing Cycling Skating Stair-climbing X-country skiing Jumping Muscular strength & endurance activities Recommended activities – Free weight lifting – Resistance machines workouts – Calisthenics Don’t limit yourself to these activities Training sessions 5 – 10 minutes of warm-up Aerobic exercise (30 – 40 minutes) – Heart rate in the zone! Flexibility exercises Muscular strength and endurance conditioning Cool-down activities Warm-up & cool-down activities Walk/jog Whole body calisthenics Body segment calisthenics Discussion What we’ve discussed are only the basics of a sound conditioning program You’re only limited by self-discipline, imagination, and resources Focus on total body development U.S. Navy physical fitness assessment Purpose: to provide personnel with goals to promote their basic physical fitness, health and readiness – PROVIDE UNIT COMMANDERS AND oics WITH A MEANS TO ASSESS THE GENERAL FITNESS OF THE MEMBERS OF THEIR COMMAND The pfa Physical activity risk factor screening questionaire Body composition assessment Physical readiness test (prt) Physical activity risk factor screening questionaire Completed 10 weeks prior to each scheduled prt Provides ample time for any required medical evaluations Documents that member was given proper notice of upcoming prt Body composition assessment Height and weight screening Body fat estimation using circumferences of body parts – Upper allowable limits for u.S. Navy members Age (Years) 17-39 40-40 Male 22% 23% Female 33% 34% Physical readiness test (pfa) Prt has the following events – The sit-reach – The curl-up – The push-up – The 1.5 mile run/walk or 500 year/450 meter swim The sit-reach Ensure proper warm-up & stretching Sit on deck, legs extended, knees slightly flexed, feet together, & toes pointed up. Shoes are optional Rearch slowly forward and touch toes with fingertips of both hands simultaneously Hold the reach for one second – Do not bounce or lunge Curl-ups Conducted with a partner on a level surface. Shoes are optional Flat on back, knees bent, heels about 10 inches from buttocks Arms folded across & touching chest – Hands touch upper chest or shoulders Feet held to the floor by partner’s hands Timer signals start of 2-minute event Curl-ups Curl body up, touching elbows to thighs while keeping hands in contact with the chest or shoulders After touching elbows to thighs, lie back, touching lower edge of shoulder blades to deck Participants may rest in either the up or down position Curl-ups Curl-ups are repeated correctly as many times as possible in two minutes – Partner monitors form The event is ended if a participant: – Lowers legs – Raises feet of deck – Lifts buttocks off deck – Fails to keep arms folded across & touching the chest – Fails to keep hands in contact with chest or shoulders Push-ups Performed with a partner on a smooth, flat surface – Shoes are optional Performed as follows: – Hands placed on deck, directly beneath the shoulders – Both feet together on the deck – Back, buttocks, and legs are straight Must remain so throughout the test – Timer signals start Push-ups Participants lower the whole body as a single unit by bending the elbows until the upper arms, shoulders, and lower back are aligned and parallel to the deck Participants return to the starting position by extending the elbows, raising the body as a single unit until the arms are straight Push-ups Participants may rest only in the up position while maintaining the arms, back, buttocks, and legs in the straight Push-ups are repeated correctly as many times as possible in two minutes – Partner monitors form and counts The event is ended if the participant: – Touches the deck with any part of their body except hands and feet – Raises one or both feet or hands off the deck – Fails to maintain back, buttocks, and legs straight from head to toe 1.5 mile run/walk Running or walking 1.5 miles as quickly as possible – Any combination of running and walking is allowed to complete the event Conducted on a track or outdoor course where the surface is deemed flat and solid May be conducted on a treadmill – Check opnavinst for guidance 500 yard/450 meter swim Proper facilities must be available 25 or 50 meter pool Any swim stroke and turn may be used Begin test in water You can push off side during turns You can rest by holding side, standing, or treading water Goggles, face mask, caps okay No wetsuits, fins, snorkels, floatation or other devices Grading the PRT To pass the PRT, you must meet or exceed the ―probationary performance standards for – Curl-ups – Push-ups – Run or swim Anyone whose overall PRT score is probationaary shall join individuals who failed the PFA in the command’s fitness enhancement program An overall score of ―45‖ is probationary for both males and females Grading the PRT The PRT scoring system assigns points based on performance categories and levels Scores from the curl-up, push-up, run/walk or swim categories are totaled and then averaged – Total scores are not rounded up Grading the prt Event standards are established for 5-year age intervals for both sexes – 17 – 19 years of age – 20 – 24 years of age – 25 – 29 years of age The intervals extend up to 65-plus years of age Grading the PRT A category and level score is not achieved until the total minimum points corresponding to that particular category and level are attained Members must perform all three events to attain a PRT score If medically waived from an event, you are not assigned an overall score Overall (averaged) prt score: CATEGORY LEVEL POINTS Outstanding High 100 Outstanding Medium 95 Outstanding Low 90 Excellent High 85 Excellent Medium 80 Excellent Low 75 Good High 70 Good Medium 65 Good Low 60 Satisfactory High 55 Satisfactory Medium 50 Probationary 45 Prt failure Failure to meet satisfactory requirements in any event, other than the sit-reach, constitutes failure of the prt – Regardless of overall score If member attempts and fails a cardio event, it is considered a prt failure – A different cardio event may not be attempted, and is not authorized Example: a who member fails 1.5 mile run cannot participate in the swimming event Prt failure A member’s inability to touch his/her toes and hold for one second does not constitute a failure of the prt The member will participate in the command fitness enhancement program to improve flexibility Usmc physical fitness test (pft) Purpose: measures the collective level of physical fitness marine corps wide. – It is a measurement of general fitness, vice combat readiness and unit/mos capability – Units are responsible for testing their marines for combat fitness and readiness as it pertains to their unit’s mission Usmc physical fitness test (pft) The three pft events are designed to test: – Strength & stamina of the upper body – Midsection and lower body – Efficiency of the cardiovascular system Usmc physical fitness test (pft) The pft includes: – Pull-ups/male flexed-arm hang/female – Abdominal crunches (curl-ups) – 3-mile timed run Pull-up Goal is for the marine to execute as many accurate and complete pull-ups before dropping off the bar Procedures: – Not a timed event – Pull-up bar is grasped with both palms facing either forward or to the rear – Correct starting position begins when the marine’s arms are fully extended beneath the bar, feet are free from touching the ground, and the body is motionless Pull-up The marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended Repeat the exercise The marine cannot rest his chin on the bar Pull-up The intent is to execute a vertical ―dead hang‖ pull-up A certain amount of inherent body movement will occur as the pull-up is executed The intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up Whipping, kicking, kipping of the body or legs, or any movement used to assist in the vertical progression of the pull-up is not authorized Flexed-arm hang The goal of the flexed-arm hang event is for a marine to maintain elbow flexion for as long as possible Procedures: – This is a timed event (70 seconds) – Assistance to the bar with a step-up, being lifted up, or jumping up to the start position is authorized FLEXED-ARM HANG, cont. – The bar must be grasped with both palms facing either forward or to the rear – The correct starting position begins when the marine’s arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless – At no time during the event may the marine rest her chin on the bar FLEXED-ARM HANG, cont. – Marines are authorized to drop below the bar during the flexed-arm hang – Some degree of elbow flexion must be maintained with both arms – Once a marine’s arms are fully extended or the marine drops off the bar, the clock will stop ABDOMINAL CRUNCH This event mirrors the navy event in performance 3.0 mile run The goal is for a marine to complete the measured course as quickly as possible Procedures: – This is a timed event – On the command ―start,‖ the event will begin when the last marine crosses the starting point – Finishing time will be called out to the marine as he or she crosses the finish line Grading the pft To successfully pass the pft, marines must complete the minimum acceptable performance requirements in each event and achieve an overall combined score for their age group as shown in the following table AGE PULL- AB 3.0 TOTAL MIN. POINTS UP/FAH CRUNCHES MILE POINTS SCORE NEEDED RUN 17- 3/15 50 28(M), 105 135 30 26 (SEC) 31(F) 27- 3/15 45 29(M), 94 110 16 39 32(F) 40- 3/15 45 30(M), 88 88 0 45 33(F) 46+ 3/15 40 33(M), 65 65 0 36(F) A marine earns a classification score per their age group: PFT AGE AGE AGE AGE CLASS 17-26 27-39 40-45 46+ 1st 225 200 175 150 2nd 175 150 125 100 3rd 135 110 88 65 Pft event scoring The total score a marine can accumulate on the pft is 300 points 100 points per event – Pull-up = 5 points each – Fah = 1 point per second first 40 seconds = 2 points per second last 30 seconds – Crunch = 1 point each – 3.0 mile run Male < 18:00 = 100 points Female < 21:00 = 100 points – Lose one point per 10 seconds slower than minimum time Pft failure Failure to pass an event or accumulate the requisite points for your age constitutes failure of the pft Marines who fail the pft will be assigned to a remedial physical conditioning program The philosophy of remedial pt is not punitive, rather it is encouraging Marine corps body composition program (bcp) Marines are not within body fat standards when their body weight and body fat exceed maximum allowable limits – Male = 18% – Female = 26% Marine is assigned to BCP Waiver can be granted by CO – 1st class pft and cannot be 4% in excess All naval personnel, regardless of age, shall participate in semi-annual pfas and pfts unless medically prohibited Recreational and home safety Athletic requirements Bicycling Boating Hunting Jogging ATHLETIC REQUIREMENTS, cont. Racquetball Targetshooting Boxing Home safety precautions Battery charging, welding, spray painting Photo developing Child safety Home and vehicle repair Home/dormitory fire safety Alcohol vs. Fire death Strong link between alcohol and fire deaths. – In more than 50% of adult fire fatalities, victims were under the influence at the time of the fire. – Alcohol abuse often impairs judgment – Cooking is the leading cause of fire injuries on college campuses, closely followed by careless smoking and arson. Factors in dormitory fires Improper use of 911 notification systems Student apathy Hindrance in evacuation efforts Delay in building evacuations Vandalized and improperly maintained smoke alarms Misuse of cooking appliances Overloaded electrical circuits/extension cords Safety precautions Maintain and regularly test smoke alarms and fire alarm systems. Replace smoke alarm batteries every semester. Regularly inspect rooms and buildings for fire hazards. Ask your local fire department for assistance. Inspect exit doors and windows and make sure they are working properly. Safety precautions, cont. Create and update detailed floor plans of buildings; Make them available to emergency personnel, resident advisors and students. Conduct fire drills; Practice escape routes and evacuation plans. Do not overload electrical outlets and make sure extension cords are used properly. Learn to properly use and maintain heating and cooking appliances.
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