Wellness Program Revised

Air Education and Training CommandAir Education and Training Command

I n t e g r i t y - S e r v i c e - E x c e l l e n c e

Extreme Excellence Extreme Excellence

Challenge (E2C)—Challenge (E2C)—

Wellness ProgramWellness Program

Develop America's Airmen Today ... for Tomorrow

Air University: The Intellectual and Leadership Center of the Air Force


Air University: The Intellectual and Leadership Center of the Air ForceIntegrity - Service - Excellence

Overview

• Purpose of the Program • Program Details• Evaluation• Recognition• Exercise Descriptions



Purpose

• Objective: Motivate JROTC cadets to lead active, healthy lifestyles beyond program requirements and into their adult lives.

• Goals: • Create individualized training program based on

national standards by age and gender • Identify areas of improvements for each cadet• Incorporate physical training program to reach goals



Program

• The E2C Program• Is an exercise program • Developed around individual base line improvements • With the focus of achieving a national standard as

calculated by age and gender

• The 36-week program is modifiable to meet individual goals.

• Personal improvement is awarded



Program

• Exercises work all muscle groups and provide sufficient anaerobic and aerobic intensity

• Requires no equipment – 20 exercises use only body weight and common objects (e.g. chairs)

• Exercises can be conducted with minimal space• Minimal climate dependency – (the 1-mile run)



Program

• The 36-Week Personal Wellness Program is comprised of 20 exercises:• V-Sit Reach, Bent-Knee Push-ups, Push-ups, • Feet Elevated Push-ups, AFJROTC Push-ups, Plank, • Left Arm and Right Arm Planks, Sit-ups, Extended Sit Ups,• Flutter Kicks, Lunges, Arm Extended Lunges, • Reverse Extended Lunges, Mountain Climbers, • AFJROTC Squats, Body Builders, Squat Leaps, • Side Lateral Jumps and • The 1 mile run

• Each cadet is encouraged to practice all of the individual exercises at home and incorporate them into a steady exercise routine for life.



Evaluation

• Individual Evaluation• Grades are based on individual improvement, participation

and effort• Each cadet is expected to improve each week in the

various exercises performed during PT• Cadets are not graded on scores alone

• Performance Assessment • Comprised of 6 events: 1 mile run, sit-ups, lunge, plank,

push-ups, and flexibility• Assessments are conducted each 9 weeks

• Initial assessment establishes baseline and goals• Final assessment determines individual improvement



Recognition Program

• All Cadets receive an E2 Fitness Ribbon for participation and overall improvement in the E2C program.

• 4 E2C Category Awards are also available for each cadet based on their performance and desire to be physically fit



Recognition Program

• E2C Elite Fitness Award -- Individual• Cadets who score a perfect 100 receive the E2 Ribbon with gold star• PT Team Members who attend 100% of all scheduled events

• E2C Outstanding Fitness Award -- Individual• Cadets who score above the 90th percentile receive the E2 Ribbon

with silver star• PT Team Members who attend 90% of all scheduled events

• E2C Fitness Award -- Individual• Cadets who score above the 80th percentile receive the E2 Ribbon

with bronze star• PT Team Members who attend 80% of all scheduled events

• E2C Most Improved Award - Individual• Cadets that make the most improvement on the assessment from

the beginning of the semester to the end • SASI/ASI determines winner. (1 per unit) Certificate of Recognition



EXTREME EXTREME EXCELLENCEEXCELLENCE

Begins with YOU!Begins with YOU!Now Let’s Look at those Exercises!!Now Let’s Look at those Exercises!!



V-Sit Reach (Flexibility V-Sit Reach (Flexibility Test)Test)

Sitting on Floor, Shoes Off, Feet 8 to 12 inches apartSitting on Floor, Shoes Off, Feet 8 to 12 inches apart Your Heels form the Baseline for MeasurementYour Heels form the Baseline for MeasurementClasp Thumbs, Palms Facing Down, Place on BaselineClasp Thumbs, Palms Facing Down, Place on BaselinePartner holds legs straight and keeps toes facing Partner holds legs straight and keeps toes facing upwardupwardExhale as you reach forwardExhale as you reach forwardStretch forward 3 timesStretch forward 3 times

Reaching as far as youReaching as far as youTouch the measuring line each timeTouch the measuring line each time

Fourth Stretch forward will be recordedFourth Stretch forward will be recorded



Bent Knee Push-Ups Bent Knee Push-Ups (Girly-Man (Girly-Man Pushups)Pushups)

Kneel on FloorKneel on FloorPivot on Bent Knees rather than toes during the push-Pivot on Bent Knees rather than toes during the push-upupGoing to “Down” Position, feet are in the airGoing to “Down” Position, feet are in the airKnees act as a fulcrumKnees act as a fulcrumDone on grass, towel, or pad to protect the kneesDone on grass, towel, or pad to protect the knees1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



Push-UpsPush-Ups

Hands flat on floor, slightly wider than shoulderHands flat on floor, slightly wider than shoulderTorso is KEPT STRAIGHT…Torso is KEPT STRAIGHT…

Buttocks not in air, stomach not saggingButtocks not in air, stomach not saggingHead aligned with Spine Head aligned with Spine throughoutthroughout the exercise the exerciseLower yourself until chest touches floorLower yourself until chest touches floorPress back to starting positionPress back to starting positionIf you rest, rest in the UP POSITIONIf you rest, rest in the UP POSITION1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



Feet Elevated Push-UpsFeet Elevated Push-Ups

Place FEET on sturdy chair about 2 feet tallPlace FEET on sturdy chair about 2 feet tallHands flat on floor, slightly wider than shoulderHands flat on floor, slightly wider than shoulderTorso is KEPT STRAIGHT…Torso is KEPT STRAIGHT…

Buttocks not in air, stomach not saggingButtocks not in air, stomach not saggingHead aligned with Spine Head aligned with Spine throughoutthroughout the exercise the exerciseLower yourself until chest touches floorLower yourself until chest touches floorPress back to starting positionPress back to starting positionIf you rest, rest in the UP POSITIONIf you rest, rest in the UP POSITION1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



AFJROTC Push-UpsAFJROTC Push-Ups

Each step covered in subsequent slides…its like a Each step covered in subsequent slides…its like a rocking motion, going back and forthrocking motion, going back and forth

1. 2.

4.3.



AFJROTC Push-UpsAFJROTC Push-UpsStarting PositionStarting Position

Start with hands on floor, shoulder-width Start with hands on floor, shoulder-width apartapartFeet on floor, shoulder-width or widerFeet on floor, shoulder-width or widerButt in Air, Head looking back to HeelsButt in Air, Head looking back to HeelsArms StraightArms StraightINHALE, BEGIN TO EXHALE SLOWLY AS INHALE, BEGIN TO EXHALE SLOWLY AS YOU START THE EXERCISEYOU START THE EXERCISE

1.

Push forward in Circular ArcPush forward in Circular ArcWhile Bending elbowsWhile Bending elbows

Lower Body in Circular Arc until Forearms Lower Body in Circular Arc until Forearms are Straight Up and Downare Straight Up and DownChest is UPChest is UPHips almost touching the groundHips almost touching the ground

2.



AFJROTC Push-UpsAFJROTC Push-Ups

4.

3. Continue Curling UpContinue Curling UpINHALE againINHALE againBegin to reverse the process and Begin to reverse the process and EXHALE slowly as you startEXHALE slowly as you startPush backward in same circular Push backward in same circular motion toward your heelsmotion toward your heels

Return to starting position with Return to starting position with Butt in Air, Head looking back to Heels Butt in Air, Head looking back to Heels andandArms StraightArms Straight

1 Minute Exercise, Do as many reps as 1 Minute Exercise, Do as many reps as possiblepossible



PlankPlank

Positioned on Floor, Resting on Toes and ForearmsPositioned on Floor, Resting on Toes and ForearmsForemans are straight, parallel to your bodyForemans are straight, parallel to your bodyKeep BACK STRAIGHT (as in the DOWN pushup Keep BACK STRAIGHT (as in the DOWN pushup position)position)Hold position as long as possibleHold position as long as possibleNO MOVEMENT AUTHORIZEDNO MOVEMENT AUTHORIZED



Left and Right Arm PlanksLeft and Right Arm Planks(One Armed Planks)(One Armed Planks)

Lay STRAIGHT on your side, legs and feet Lay STRAIGHT on your side, legs and feet togethertogetherElevate yourself onto one forearm; Elevate yourself onto one forearm; Forearm is PERPENDICULAR to your bodyForearm is PERPENDICULAR to your bodyBody weight supported with a single forearmBody weight supported with a single forearmPlace opposite hand on hip with elbow in the airPlace opposite hand on hip with elbow in the airHold position as long as you canHold position as long as you can



SIT-UPSSIT-UPSLay FLAT on your BACKLay FLAT on your BACKLegs bent 90 degrees at the kneeLegs bent 90 degrees at the kneeCross arms over chest, fingertips touch your Cross arms over chest, fingertips touch your shouldershoulderCurl TORSO so your chest moves toward knees Curl TORSO so your chest moves toward knees Keep Hands on chest AT ALL TIMESKeep Hands on chest AT ALL TIMES

If Hands come off chest, Sit-Up doesn’t count!!If Hands come off chest, Sit-Up doesn’t count!!Hips and Buttocks stay on ground…do not use to Hips and Buttocks stay on ground…do not use to gain momentumgain momentum1 minute, Perform as many reps as possible1 minute, Perform as many reps as possibleIf you rest, rest in the UP positionIf you rest, rest in the UP position

Cannot LEAN on Knees!!!Cannot LEAN on Knees!!!



Extended SIT-UPSExtended SIT-UPSLay FLAT on your BACKLay FLAT on your BACKKeep Legs STRAIGHT and feet togetherKeep Legs STRAIGHT and feet togetherArms straight by your headArms straight by your headKeeping Arms STRAIGHTKeeping Arms STRAIGHT

Gently bring arms over head and toward legs as you do a Gently bring arms over head and toward legs as you do a Sit-UP manueverSit-UP manueverDon’t Fling Your Arms…it is a controlled processDon’t Fling Your Arms…it is a controlled processAs your TORSO goes upright, while keeping legs As your TORSO goes upright, while keeping legs STRAIGHT, STRAIGHT, Elevate your legs 12 to 24 inches so that your hands Elevate your legs 12 to 24 inches so that your hands eventually touch your ankleseventually touch your anklesReturn to your original positionReturn to your original position

1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



Flutter KicksFlutter Kicks

Lay on Floor; Hands flat by you sideLay on Floor; Hands flat by you sideLegs STRAIGHT, 6 inches off floorLegs STRAIGHT, 6 inches off floorFour-count exerciseFour-count exerciseStart Kicking; restrict range of leg Start Kicking; restrict range of leg motion between 6 and 36 inchesmotion between 6 and 36 inchesCount is 1, 2, 3, One; 1, 2, 3, Two, Count is 1, 2, 3, One; 1, 2, 3, Two, etcetc1 minute, Perform as many reps as 1 minute, Perform as many reps as possiblepossible



LUNGESLUNGES

Stand in normal position, KEEPING hands on hipsStand in normal position, KEEPING hands on hipsSTEP out STEP out FAR EnoughFAR Enough with LEFT leg so right knee with LEFT leg so right knee drops to within drops to within 1 inch of floor1 inch of floorStep Back to Normal PositionStep Back to Normal PositionSTEP out STEP out FAR EnoughFAR Enough with RIGHT leg so left knee with RIGHT leg so left knee drops to within drops to within 1 inch of floor1 inch of floorContinue repeating the process; each lunge counts Continue repeating the process; each lunge counts as 1 repetitionas 1 repetition1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



ARM-EXTENDED LUNGESARM-EXTENDED LUNGESStand in normal position, Arms out STRAIGHT in Stand in normal position, Arms out STRAIGHT in front of youfront of youSTEP out STEP out FAR EnoughFAR Enough with LEFT leg so right knee with LEFT leg so right knee drops to within drops to within 1 inch of floor1 inch of floor

At same time, keeping both arms STRAIGHT, move both At same time, keeping both arms STRAIGHT, move both arms to the outside of the LEFT legarms to the outside of the LEFT leg

Step Back to Normal PositionStep Back to Normal PositionSTEP out STEP out FAR EnoughFAR Enough with RIGHT leg so left knee with RIGHT leg so left knee drops to within drops to within 1 inch of floor1 inch of floor

At same time, keeping both arms STRAIGHT, move both At same time, keeping both arms STRAIGHT, move both arms to the outside of the LEFT legarms to the outside of the LEFT leg

Continue repeating the process; each lunge counts Continue repeating the process; each lunge counts as 1 repetitionas 1 repetition1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



AFJROTC SQUATSAFJROTC SQUATS

Feet Shoulder-Width Apart;Feet Shoulder-Width Apart;Arms Straight Out in front of ChestArms Straight Out in front of ChestWhile exhaling, Keep back fairly While exhaling, Keep back fairly straight, lower buttocks until thighs are straight, lower buttocks until thighs are parallel to the floor allowing heels to parallel to the floor allowing heels to raise off the floorraise off the floor

While lowering buttocks, move While lowering buttocks, move arms to place hands behind your arms to place hands behind your backback

Now swing arms upward while Now swing arms upward while pushing upward with your toes and pushing upward with your toes and returning to a standing positionreturning to a standing positionAs you reach the standing position, As you reach the standing position, inhale, tighten fists and pull arms in as inhale, tighten fists and pull arms in as if rowing a boat, keeping elbows close if rowing a boat, keeping elbows close to bodyto body1 minute, Perform as many reps as 1 minute, Perform as many reps as possiblepossible

11

4433

22

55



Mountain ClimbersMountain Climbers

Start in Regular Push-Up PositionStart in Regular Push-Up PositionExtend Left Leg forward so that Left Knee is Extend Left Leg forward so that Left Knee is Tucked Up Close to your Chest; this is the Tucked Up Close to your Chest; this is the STARTING POSITIONSTARTING POSITIONBegin by moving Left Leg back to a Begin by moving Left Leg back to a STRAIGHT position while bringing Right Leg STRAIGHT position while bringing Right Leg forward to the Tucked Positionforward to the Tucked PositionEach Leg forward motion counts as 1 Each Leg forward motion counts as 1 repetitionrepetition1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



8-Count BODY BUILDERS8-Count BODY BUILDERS

Start in Standing Position; Arms at Side; Feet TogetherStart in Standing Position; Arms at Side; Feet TogetherCount 1: Squat down; bending over to point where Count 1: Squat down; bending over to point where

arms are extended in front of you and resting on arms are extended in front of you and resting on the floorthe floor

Count 2: Kick legs out to a standard Push-Up positionCount 2: Kick legs out to a standard Push-Up positionCount 3: Kick legs apart to form a wide “V”Count 3: Kick legs apart to form a wide “V”Count 4: Snap legs back together to push-up positionCount 4: Snap legs back together to push-up positionCount 5: Perform 1 standard Push-Up (Down Position)Count 5: Perform 1 standard Push-Up (Down Position)Count 6: Back to Up PositionCount 6: Back to Up PositionCount 7: Keeping arms on floor in front of you, kick Count 7: Keeping arms on floor in front of you, kick

legs forward to tuck them under your chest (Count legs forward to tuck them under your chest (Count 1 position)1 position)

Count 8: Return to Standing Position; Arms at Side, Count 8: Return to Standing Position; Arms at Side, Feet TogetherFeet Together

Finishing the 8 Count makes 1 repetitionFinishing the 8 Count makes 1 repetition1 minute, Perform as many reps as possible1 minute, Perform as many reps as possible



Tuck JumpsTuck Jumps

Stand in Place, Arms by Your SideStand in Place, Arms by Your SideJump into the air while bringing both knees Jump into the air while bringing both knees up to your chestup to your chestAs knees reach chest, grasp both shins with As knees reach chest, grasp both shins with your hands (your hands (don’t forget to let go!!!don’t forget to let go!!! ) )Extend legs to land on both feet and Extend legs to land on both feet and immediately repeat the processimmediately repeat the processEach jump counts as 1 repetitionEach jump counts as 1 repetition1 minute, Perform as many reps as possible1 minute, Perform as many reps as possibleNO NOs!!!!NO NOs!!!!

No double pump on landing!! It won’t No double pump on landing!! It won’t count!!count!!



SIDE-LATERAL JUMPSSIDE-LATERAL JUMPS

Draw 2 lines on the ground, 3 feet apartDraw 2 lines on the ground, 3 feet apartStand on outside or far side of 1 lineStand on outside or far side of 1 lineWith feet together, jump with both feet With feet together, jump with both feet sideways, landing on the outside or far side of sideways, landing on the outside or far side of the other linethe other lineImmediately jump back to starting positionImmediately jump back to starting positionEach jump over and back counts as 1 Each jump over and back counts as 1 repetitionrepetition1 minute, Perform as many reps as possible1 minute, Perform as many reps as possibleBoth feet must land outside of each line or Both feet must land outside of each line or the repetition does not count.the repetition does not count.



1 MILE RUN1 MILE RUN

Hydrate well with WATER before the run…start at Hydrate well with WATER before the run…start at least the day before if you are not a water drinkerleast the day before if you are not a water drinkerStretch well before the run to prevent muscle injuryStretch well before the run to prevent muscle injuryAfter the run, continue walking at least 1 more lap to After the run, continue walking at least 1 more lap to burn off Lactic Acid. This will reduce the amount of burn off Lactic Acid. This will reduce the amount of soreness felt later.soreness felt later.Not really a runner??Not really a runner?? ( (YetYet):):

Begin by running or jogging the straights on the track and Begin by running or jogging the straights on the track and briskly walk the curves.briskly walk the curves.Remember to force a steady breathing pattern; breath deeply Remember to force a steady breathing pattern; breath deeply in through the nose and out the mouth (will help prevent dry in through the nose and out the mouth (will help prevent dry mouth)mouth)Work up to faster jog or run on the straights to a light jog on Work up to faster jog or run on the straights to a light jog on the curvesthe curvesCramps?? Run/Jog through them!! They will shortly Cramps?? Run/Jog through them!! They will shortly disappear. disappear.

If you stop running or start walking, the cramps will If you stop running or start walking, the cramps will reappear when you start again.reappear when you start again.



National StandardsNational Standards

V-Sit Reach or Flexibility TestV-Sit Reach or Flexibility Test

V-Sit Reach Male Female

Age 13 14 15 16 17 18 Age 13 14 15 16 17 18

100% 1.5 1.75 2 2.25 2.75 2.75 100% 2.75 3.25 3.25 3.5 3.25 3.25

90% 1.25 1.5 1.75 2 2.5 2.5 90% 2.5 3 3 3.25 3 3

80% 1 1.25 1.5 1.75 2.25 2.25 80% 2.25 2.75 2.75 3 2.75 2.75

75% 0.75 1 1.25 1.5 2 2 75% 2 2.5 2.5 2.75 2.5 2.5

70% 0.5 0.75 1 1.25 1.75 1.75 70% 1.75 2.25 2.25 2.5 2.25 2.25




PUSH-UPsPUSH-UPs

Push-Ups Male Female

Age 13 14 15 16 17 18 Age 13 14 15 16 17 18

100% 40 42 47 55 65 70 100% 25 27 30 35 40 45

90% 37 39 44 52 62 67 90% 23 25 28 33 38 43

80% 35 37 42 50 58 64 80% 21 23 25 30 35 40

75% 30 35 40 48 55 60 75% 19 21 23 28 33 38

70% 27 30 35 43 50 57 70% 17 19 20 25 30 35




PLANKPLANK

Plank Male Female

Age 13 14 15 16 17 18 Age 13 14 15 16 17 18

100% 1:35 1:40 1:45 1:50 1:55 2:00 100% 1:20 1:25 1:30 1:35 1:40 1:45

90% 1:28 1:33 1:38 1:43 1:48 1:53 90% 1:13 1:18 1:23 1:28 1:33 1:38

80% 1:21 1:26 1:31 1:36 1:41 1:46 80% 1:06 1:11 1:16 1:21 1:26 1:31

75% 1:14 1:19 1:24 1:29 1:34 1:39 75% 0:59 1:04 1:09 1:14 1:19 1:24

70% 1:07 1:12 1:17 1:22 1:27 1:32 70% 0:52 0:57 1:02 1:07 1:12 1:17




SIT-UPsSIT-UPs

Sit-Ups

Male Female

Age 13 14 15 16 17 18 Age 13 14 15 16 17 18

100% 50 55 59 63 67 70 100% 48 53 56 59 63 66

90% 46 51 54 59 63 66 90% 44 48 53 56 59 63

80% 42 47 49 54 59 62 80% 40 44 48 53 56 59

75% 39 43 45 49 54 58 75% 36 40 44 48 53 56

70% 35 39 41 45 49 53 70% 32 36 40 44 48 53




LUNGESLUNGES

Lunges

Male Female

Age 13 14 15 16 17 18 Age 13 14 15 16 17 18

100% 35 37 39 41 43 45 100% 30 32 34 36 38 40

90% 33 35 37 39 41 43 90% 28 30 32 34 36 38

80% 31 33 35 37 39 41 80% 26 28 30 32 34 36

75% 29 31 33 35 37 39 75% 24 26 28 30 32 34

70% 27 29 31 33 35 37 70% 22 24 26 28 30 32




MILE RUNMILE RUN

Mile Run

Male Female

Age 13 14 15 16 17 18 Age 13 14 15 16 17 18

100% 5:59 5:43 5:40 5:31 5:14 5:33 100% 7:08 7:01 6:59 7:03 6:52 6:58

90% 6:48 6:27 6:23 6:13 6:08 6:10 90% 8:27 8:11 8:23 8:28 8:20 8:22

80% 7:07 6:58 6:43 6:31 6:31 6:33 80% 9:13 8:49 9:04 9:06 9:10 9:27

75% 7:14 7:08 6:52 6:39 6:40 6:42 75% 9:30 9:16 9:28 9:25 9:26 9:31

70% 7:24 7:18 7:00 6:50 6:46 6:57 70% 9:48 9:31 9:49 9:41 9:41 9:36

I n t e g r i t y - S e r v i c e - E x c e l l e n c e
