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Army Fitness Program

Ability to perform your daily

activities with some reserve

capability for emergencies

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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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Basic Combat TrainingFitness Program

Centered around your individual fitness needs

through assessments, daily activities, training

/education, and formal testing (APFT)

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BCT Fitness Program

• Assessment

• Daily activities

• Training / Education

• Formal testing

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Components of PhysicalFitness

• Cardiorespiratory fitness

• Muscular strength

• Muscular endurance

• Flexibility

• Body composition

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Principles Of Exercise

• Regularity

• Progression

• Overload

• Balance

• Specificity

• Variety

• Recovery

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FITT Principles

F Frequency

I Intensity

T Time

T Type

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Aerobic Exercise

• Exercise which works large muscle groups

• Anaerobic activities are different

• Anaerobics require alternate energy

• Aerobic v. Anaerobic

• Minimum frequency

• Intensity

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Determining THR

MHR -- Maximum Heart Rate

RHR -- Resting Heart Rate

HRR -- Heart Rate Reserve

THR -- Training Heart Rate

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220 - _______= __________ MAXIMUM HEART RATE(YOUR AGE)

(_________) - (__________) = ______________ MAXIMUM HR RESTING HR HR RESERVE

(________) X ( 0.70 ) = ____________ HR RESERVE CALCULATED HRR

(____________) + (____________) = CALCULATED HRR RESTING HR

__________________

YOUR TRAINING HEART RATE

Formula For Estimating Your THR

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Physical Fitness TrainingTotal Fitness

• Cardiovascular disease, risk, prevention

• Diet and nutrition

• Smoking cessation

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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

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Role of the Heart

1. Acts as a pump

2. Muscle free of disease

3. Pumps blood

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Coronary Artery Disease

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Uncontrollable Factors

• Family history

• Sex

• Age

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Controllable Factors

• High blood pressure

• High cholesterol

• Smoking

• Stress

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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.

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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

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Effects of Smoking

• Carbon monoxide

• Lungs become less resilient

• Nicotine is a stimulant

• Clots and constricts

• Heart disease and lung cancer

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Stress

• Strain on the heart

• Create hormonal changes

• Learning to deal and relax

REGULAR PARTICIPATION IN

VIGOROUS MUSCULAR ACTIVITY

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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

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Major Food Groups

• Milk and dairy products

• Breads and cereals

• Vegetables and fruits

• Fish, poultry, meats, eggs,

and dried beans

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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

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Smoking Cessation

???? Why Stop ????

• Harms your life and shortens your life

• Costs money

• Is unattractive and unpleasant

• Harms others

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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

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How To Succeed

• Set a daily quota

• Smoke in uncomfortable places

• Postpone each cigarette

• Change your habits

• Increase your exercise

• Seek personal / professional help