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Army Fitness Program

Army Fitness Program. Ability to perform your daily activities with some reserve capability for emergencies. Goals. To have all soldiers professionally and personally committed to physical fitness so they are capable of performing their duties in peace or war.

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Army Fitness Program

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  1. Army Fitness Program Ability to perform your daily activities with some reserve capability for emergencies

  2. Goals To have all soldiers professionally and personally committed to physical fitness so they are capable of performing their duties in peace or war

  3. Basic Combat TrainingFitness Program Centered around your individual fitness needs through assessments, daily activities, training /education, and formal testing (APFT)

  4. BCT Fitness Program • Assessment • Daily activities • Training / Education • Formal testing

  5. Components of PhysicalFitness • Cardiorespiratory fitness • Muscular strength • Muscular endurance • Flexibility • Body composition

  6. Regularity Progression Overload Balance Specificity Variety Recovery Principles Of Exercise

  7. FITT Principles F Frequency I Intensity T Time T Type

  8. Aerobic Exercise • Exercise which works large muscle groups • Anaerobic activities are different • Anaerobics require alternate energy • Aerobic v. Anaerobic • Minimum frequency • Intensity

  9. Determining THR MHR -- Maximum Heart Rate RHR -- Resting Heart Rate HRR -- Heart Rate Reserve THR -- Training Heart Rate

  10. Formula For Estimating Your THR 220 - _______= __________ MAXIMUM HEART RATE (YOUR AGE) (_________) - (__________) = ______________ MAXIMUM HR RESTING HR HR RESERVE (________) X ( 0.70 ) = ____________ HR RESERVECALCULATED HRR (____________) + (____________) = CALCULATED HRR RESTING HR __________________ YOUR TRAINING HEART RATE

  11. Physical Fitness TrainingTotal Fitness • Cardiovascular disease, risk, prevention • Diet and nutrition • Smoking cessation

  12. Cardiovascular Disease Estimated that 51% of all deaths are due to cardiovascular disease including stroke, hypertension, and vascular heart disease 56% are due to coronary artery disease

  13. Role of the Heart 1. Acts as a pump 2. Muscle free of disease 3. Pumps blood

  14. Coronary Artery Disease

  15. Uncontrollable Factors • Family history • Sex • Age

  16. Controllable Factors • High blood pressure • High cholesterol • Smoking • Stress

  17. Blood Pressure Readings • Larger number represents the force that the blood exerts against the walls of the vessels as the heart contracts and ejects blood. • Smaller number measures reduced pressure in the arteries as blood flows towards the veins and the heart relaxes and refills. If systolic (high) exceeds 140, or diastolic (low) exceeds 90, you have high blood pressure.

  18. Smoking • Very common in America • Linked to coronary artery disease • Two packs a day = three times the likelihood of having a heart attack • Much greater chance that the heart attack will be fatal

  19. Effects of Smoking • Carbon monoxide • Lungs become less resilient • Nicotine is a stimulant • Clots and constricts • Heart disease and lung cancer

  20. Stress • Strain on the heart • Create hormonal changes • Learning to deal and relax REGULAR PARTICIPATION IN VIGOROUS MUSCULAR ACTIVITY

  21. Diet and Nutrition • 1. Eat a variety of foods • Must provide about 50% nutrients • No single food contains all • Greater variety • Selected from major food groups

  22. Major Food Groups • Milk and dairy products • Breads and cereals • Vegetables and fruits • Fish, poultry, meats, eggs, and dried beans

  23. Diet and Nutrition 1. Eat a variety of foods 2. Maintain ideal body weight 3. Lower cholesterol 4. Increase starch and fiber 5. Avoid excessive sugar / sodium 6. Watch alcohol consumption

  24. Smoking Cessation?? Why Stop ?? • Harms your life and shortens your life • Costs money • Is unattractive and unpleasant • Harms others

  25. How To Stop Smoking and/orUsing Other Tobacco Products 1. Maintain a smoking record 2. Switch brands 3. Smoke only half of each cigarette 4. Purchase cigarettes by the pack 5. Wrap your cigarette pack 6. Hide your cigarettes 7. Refer to your list often

  26. How To Succeed • Set a daily quota • Smoke in uncomfortable places • Postpone each cigarette • Change your habits • Increase your exercise • Seek personal / professional help

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