Slide 1 Fit For Duty #1: Personal Fitness Professional Military Education Basic NCO Course
Jan 18, 2016
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Fit For Duty #1:Personal Fitness
Professional Military EducationBasic NCO Course
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Fit For Duty
REFERENCES
• FM 6-22 Army Leadership• FM 7-22 Army Physical Readiness Training • FM 21–20 Physical Fitness Training• President’s Challenge Adult Fitness Test
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Overview
1. Leadership and Personal Fitness
2. Physical Fitness Standards
3. Fitness Biology
4. Healthy Habits
5. Assignment
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Personal Fitness
Everything done to maintain good health:
• Undergoing routine physical exams
• Practicing good dental hygiene, personal grooming, and cleanliness
• Keeping immunizations current
• Considering mental stresses
• Includes avoiding degrading personal health, such as substance abuse, obesity, and smoking.
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Personal Fitness
• Unit readiness begins with physically fit Leaders
• Physically fit people feel more competent and confident, handle stress better, work longer and harder, and recover faster.
• A leader’s physical presence determines how others perceive that leader
• Factors of physical presence are military bearing, physical fitness, confidence, and resilience.
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Personal Fitness
• Presence is not just a matter of the leader showing up; it involves the image that the leader projects
• Presence means sound health, strength, and endurance, which sustain emotional health and conceptual abilities under prolonged stress
• Leaders represent the institution and government and should always maintain an appropriate level of physical fitness and professional bearing
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Personal Fitness
• Physical fitness supports cognitive functioning and emotional stability, both essential for sound leadership.
• Physical fitness requirements for leaders have significant impact on their personal performance and health.
• Since leaders’ decisions affect their organizations’ effectiveness, health, and safety, it is an ethical as well as a practical imperative for leaders to remain healthy and fit.
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Physical Fitness Standards
1. Army Height/Weight Table
2. Army Physical Fitness Test (APFT)
3. President’s Challenge Adult Fitness Test
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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
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Physical Fitness Standards
Army Body Composition weight for height table
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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
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Physical Fitness Standards
Army Physical Fitness Test (APFT)
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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
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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
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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.
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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
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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.
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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.
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Healthy Habits
• Attitude
• Rest
• Diet
• Exercise
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Healthy Habits: Attitude
• Stress is harmful to the body and mind
• Health depends on relaxation
• Connection between positive emotion and a key marker of cardiovascular health called “vagal tone”
• Positive emotions are mild and subtle, while negative emotions more intense.
• Need to experience more positive emotions than negative emotions.
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Healthy Habits: Rest
• People who sleep enough have lower percentage of fat to total body weight than people who don't.
• People who sleep two-thirds of their usual amount (five hours instead of eight, say) eat an average of 549 extra calories the following day.
• Pituitary gland secretes more growth hormones during sleep than during waking hours.
• Sleep helps lower the cortisol levels in your blood, which also increases metabolism.
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Healthy Habits: Diet
All food is generally composed of:
• Water
• Protein
• Carbohydrates
• Fats
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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
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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
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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.
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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
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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.
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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.
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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
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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.
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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.
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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
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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
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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
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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.
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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
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Healthy Habits: Exercise
• Exercise can increase metabolism and burn calories
• Vigorous exercise can stimulates appetite
• Exercise is particularly helpful after age of 40, when metabolism naturally begins to slow down
• Two types of exercise: aerobic and anaerobic
• Flexibility through stretching is required for exercise
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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.
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Healthy Habits: Exercise
Should be 60% and 85% of maximum heart beats per minute or (BPM) and for at least twenty (20) minutes.
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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
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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
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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
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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
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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
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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
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Assignment
• Create your own individual fitness program using the these steps.
• Choose one of the standards presented.
• Incorporate elements of the section on healthy habits.
• Establish your goals for the time period ending at the next scheduled class.
• Hand in plan and report on progress at the next class.