PHYSICAL FITNESS and RECREATIONAL HOME SAFETY

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PHYSICAL FITNESS andRECREATIONAL HOME SAFETY
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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

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Navy fitness goals

• Create a culture of fitness to enhance a members
  ability to complete tasks that support the
  commands 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

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The cos 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

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Marine corps fitness goals

• Combat conditioning
• Health
• Fitness
• Unit cohesion
• The fitness program will not focus exclusively
  upon the semi-annual physical fitness test

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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 individuals self-confidence desire
  to excel, thereby enhancing the units overall
  discipline, morale, esprit de corps, and combat
  readiness

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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 units physical
  fitness program to attain the standards necessary
  for credible service as an officer
• The command midshipman share responsibility for
  fitness

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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

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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

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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

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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

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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

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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).

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Physical fitness components

• Mobilitya 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)

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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

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Principles of physical conditioning

• Variety vary your conditioning program
• Introduce new activities
• You will maintain interest
• Your body wont 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
  runnerrun, etc.

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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

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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

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Cardiovascular fitness activities
CARDIOVASCULAR FITNESS ACTIVITIES ARE CONTINUOUS,
RHYTHMIC, AND INVOLVE LARGE MUSCLE GROUPS

• Running/brisk walking
• Swimming
• Cycling
• Stair-climbing
• Jumping

• Aerobic dance/step
• Rowing
• Skating
• X-country skiing

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Muscular strength endurance activities

• Recommended activities
• Free weight lifting
• Resistance machines workouts
• Calisthenics
• Dont limit yourself to these activities

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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

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Warm-up cool-down activities

• Walk/jog
• Whole body calisthenics
• Body segment calisthenics

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Discussion

• What weve discussed are only the basics of a
  sound conditioning program
• Youre only limited by self-discipline,
  imagination, and resources
• Focus on total body development

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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

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The pfa

• Physical activity risk factor screening
  questionaire
• Body composition assessment
• Physical readiness test (prt)

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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

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Body composition assessment

• Height and weight screening
• Body fat estimation using circumferences of body
  parts
• Upper allowable limits for u.S. Navy members

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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

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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

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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 partners hands
• Timer signals start of 2-minute event

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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

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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

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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

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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

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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

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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

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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

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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
  commands fitness enhancement program
• An overall score of 45 is probationary for both
  males and females

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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

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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

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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

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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
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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

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Prt failure

• A members 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

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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 units mission

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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

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Usmc physical fitness test (pft)

• The pft includes
• Pull-ups/male flexed-arm hang/female
• Abdominal crunches (curl-ups)
• 3-mile timed run

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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
  marines arms are fully extended beneath the bar,
  feet are free from touching the ground, and the
  body is motionless

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Pull-up

• The marines 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

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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

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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

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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
  marines 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

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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 marines arms are fully extended or the
  marine drops off the bar, the clock will stop

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ABDOMINAL CRUNCH

• This event mirrors the navy event in performance

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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

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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

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 A marine earns a classification score per their
age group  
   

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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 lt 1800 100 points
• Female lt 2100 100 points
• Lose one point per 10 seconds slower than minimum
  time

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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

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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

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All naval personnel, regardless of age, shall
participate in semi-annual pfas and pfts unless
medically prohibited
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Recreational and home safety
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Athletic requirements

• Bicycling
• Boating
• Hunting
• Jogging

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ATHLETIC REQUIREMENTS, cont.

• Racquetball
• Target shooting
• Boxing

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Home safety precautions

• Battery charging, welding, spray painting
• Photo developing
• Child safety
• Home and vehicle repair

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Home/dormitory fire safety
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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.

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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

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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.

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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.