HP01SG-HP (BC Approved 1 Jan 16)

Transcription

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Human Performance
Senior Non-Commissioned Officer Academy
ALE Student Guide
Human Performance
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Human Performance
Inside this Student Guide:
Introduction to Human Performance
Performance Nutrition
 Macronutrients
 Micronutrients
 Enhancing Performance through Nutrition
 Energy Equation – Determining Energy Needs
Functional Training

Form Over Speed and Intensity (FOSI)

Intensity (power) vs. Duration

Functional Endurance Intensity (FEI)

Tactical Breathing
Safety and Running Protocol

Safety

Running Protocol
Functional Training and the Military

Warm-up

GENERAL POPULATION: Core Training Movement
Demonstration, Performance, and Correction

PHOENIX/RAPTOR FLIGHT: Comprehensive Movement
Demonstration, Performance, and Correction

Cool-down
Attachments 1-36
"This material is intended for use in support of the in-residence AFSNCOA Course ONLY"
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Introduction to Human Performance
The goal the Human Performance (HP) sessions here at the SNCO Academy is to motivate all
members to participate in a physical conditioning program that emphasizes total fitness, to
include proper aerobic conditioning, muscular fitness training, healthy eating, and most
importantly be enjoyable, rewarding, and self-fulfilling. A healthier lifestyle has a positive
impact on longevity and will increase productivity, optimize health, and decrease absenteeism
while maintaining a higher level of readiness. This not only affects your own battle readiness, it
sets an excellent example for your subordinates. In order to set you up for success while your
here, this lesson starts by give you the foundational knowledge associated with HP. This
includes proper nutrition followed by the concepts of functional training. Next, you’ll learn the
movements and exercises prescribed here from the warm up to the cool down. The instructors
on the PT field will again demonstrate these during the HP sessions. To get started building your
foundational knowledge of HP, let’s begin with the fuel that makes the human body function.
Performance Nutrition
Proper nutrition provides fuel to accomplish life’s activities and allow the body to repair and
develop itself. As far as fuel, we all have a specific amount that we are supposed to have. We
all have an energy equation that is specific to us and we will figure out what yours is shortly.
Certain nutrients, carbohydrates, fats, and protein are broken down for energy in the body. The
energy is used for the activities and bodily processes that maintain life: breathing, heartbeat,
brain function, kidney function, etc. These nutrients are metabolized and used for energy/fuel in
two ways: aerobic and anaerobic.
Aerobic metabolism works by breaking down nutrients for energy in a process that requires
oxygen. It releases more energy than anaerobic metabolism, but it takes longer to get it released.
It also supplies most of the energy during low-intensity, endurance type activities, like long
distance running and swimming.
The second way nutrients are metabolized and used for energy is through anaerobic metabolism
which does not require oxygen. Anaerobic metabolism releases less energy than aerobic
metabolism, but does it very quickly. Most energy tends to come from anaerobic pathways
during high-intensity short bouts of activity such as sprints and weightlifting.
Nutrition not only provides fuel, but it also supplies materials and energy to repair and build the
body.
Active people need to consume adequate energy, protein, fat, vitamins, and minerals during
periods of high-intensity and/or long-duration training to maintain body weight and health and
maximize training effects.
Low nutrient intakes can result in many things, to include:
1. Loss of muscle mass. This can compromise performance and negate training benefits to
include the loss of strength and endurance. Low-calorie diets are often combined with
physical activity to lose weight. Unfortunately, it is difficult to lose fat without also losing
some muscle mass. A major reduction will cause enough loss in muscle to negate training
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and cause decrease in gains. A long-term deficiency in almost any nutrient will result in
muscle loss.
2. Fatigue. Fatigue is a symptom of nutrients deficiency. This can compromise performance
and increase the risk of injury. Beyond loss of muscle, low energy intake will result in lower
energy stores resulting in an overall feeling of tiredness. Additionally, the point at which a
person feels like they are completely exhausted and cannot go any further comes sooner.
This is commonly known as “hitting the wall.” Fatigue often leads to improper form during
training, which may cause injuries.
3. Endocrine disruption. Inadequate nutrition can cause changes in hormones that may result
in menstrual dysfunction, loss of muscle, increased abdominal fat, or a loss in bone density.
4. Suppressed immune system. There is a greater chance of illness and illness lasting longer
before recovery because immune system cells are produced in lower numbers.
5. Prolonged recovery process. The length of time to repair and build muscle is greater when
nutrition is inadequate.
It is very evident that we need nutrients and they must be of the right portions and the correct
nutrients. Nutrients come in a few different shapes and sizes.
Macronutrients
The makeup of food can be divided into two major categories: macronutrients and
micronutrients. Macronutrients are chemicals found in large quantities in our food that we need
to live and grow. They include carbohydrates, fats, proteins, and water, which are important
because energy is derived from carbohydrates, fats and proteins.
Carbohydrates – Supplemental Roles in the body
Carbohydrates (carbs) are consumed in foods such as starch and sugars. Most foods have carbs
with the exception of meat, fish, poultry, and oils. Better sources of carbs are unrefined foods—
foods that are minimally processed. For example, baked products made with whole grains are
more healthful than products made with white (enriched) flour. Look for whole wheat, rye, etc.
Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat,
oatmeal, spelt, and wild rice.
Foods that have no added sugar are better choices. Natural sugars found in fruits are good
because the fruit has many others nutrients and fiber. Vegetables have carbohydrates too.
Starchy vegetables such as potatoes, corn, carrots, peas and beans, have a higher carbs content.
Carbohydrates are a short-term, high intensity energy source. After carbohydrates are consumed,
they are converted to glucose in the intestines and liver. Blood glucose (blood sugar) is supplied
from carbs in the diet. Some carbohydrates are converted to glycogen and stored in the liver and
muscle. Muscle glycogen is used as a quick source of energy during physical activity.
Carbohydrates are the primary source of fuel for anaerobic metabolism and are stored in muscle
as glycogen. Liver glycogen is used to maintain blood sugar levels. There are only enough
energy stores in the muscle to maintain high rates of activity for 2 to 3 minutes. Decreased
muscle glycogen causes fatigue and therefore decreased performance. Insufficient intake of
carbohydrates quickly decreases performance. The USDA recommends that approximately 50%
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of your calories come from carbohydrates. The actual amount depends on total energy
expenditure, type of exercise, gender, and environmental conditions.
Although carbohydrates are the main fuel for physical activity, excess consumption may be
detrimental and increase fat stores in the human body. Exceeding the cells capacity to store
glycogen triggers conversion and storage of excess carbohydrate calories as fat. Consuming
excessive carbohydrate calories increases body fat.
Carbohydrate availability affects the metabolic mixture catabolized (accessed) for energy. In
times of food deprivation, the lack of carbohydrates will lead to excessive protein breakdown.
Due to this concept, carbohydrates are termed to have a “protein sparing effect” on the human
body. In simplest terms, if you have carbohydrate available, then the proteins stored in the
human body will remain intact and will not be accessed for energy metabolism in times of a fast.
Carbohydrates also serve as a primer for fat metabolism. Byproducts from carbohydrate
breakdown facilitate the body’s metabolism of fat. Insufficient carbohydrate metabolism
(glucose limitations or diabetes) produces more fat mobilization than use as an energy source.
This produces an incomplete fat breakdown or the formation of ketone bodies. Excessive
formation of ketones through starvation or diabetes may increase the cells acid content leading to
acidosis or ketosis.
Finally, the central nervous system or CNS requires carbohydrate for proper functioning. Under
normal conditions and short term starvation, the brain uses blood glucose almost exclusively as
its fuel source. In times of carbohydrate starvation, the brain eventually adapts after
approximately 8 days by metabolizing ketone bodies as the alternative fuel.
Fats are a more concentrated source of energy than carbs or protein. Fats are also structural
components of every cell in the body and have many other functions. The type of fats in the diet
can impact health by increasing the risk of chronic diseases, such as heart disease, obesity,
diabetes, and cancer. Most fats should come from vegetable sources with olive oil and canola oil
being the best choices. Animal fats, which contain high amounts of saturated fat, should be
minimized.
Fatty Acids, types and your health
A saturated fat molecule is termed saturated because it holds as many hydrogen atoms as
chemically possible. These fatty acids occur primarily in animal products like beef, pork,
chicken, egg yolks, and dairy. Saturated fats from the plant kingdom occur in coconut and palm
oil, as well as in hydrogenated products such as vegetable shortening and margarine. In general
terms, these types of fatty acids are considered the most detrimental to heart health and may be
restricted in some patients susceptible to heart disease and high cholesterol.
An unsaturated fatty acid will contain double bonds between carbon and hydrogen; therefore,
they are “not saturated” with hydrogen atoms. These fats may take the form of a
monounsaturated fatty acid (1 carbon=hydrogen double bond) or a polyunsaturated fatty acid
(multiple carbon=hydrogen double bond). Monounsaturated fatty acids are considered to be
healthier on the heart; the purest examples include olive oil and canola oil. Peanut oil, almonds,
pecans and avocados are also examples of fats with a higher percentage of monounsaturated fatty
acids. Polyunsaturated oil examples include safflower, sunflower, soybean, and corn oils.
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Fish oil and your health
Historical studies of the Eskimo population in Greenland have linked their low incidence of heart
disease with their large consumption of fats from fish, seals, and whale. This is where the fish
from northern waters and low incidence of coronary heart disease notion began. Fatty fish such
as tuna and salmon contain large percentages of eicosapentaenoic acid (EPA) and
docosapentaenoic acid (DHA). Studies have shown that regular fish and fish oil consumption
may benefit ones’ lipid profile (cholesterol), overall heart disease risk, intravascular blood clot
formation, and pulmonary disease.
Roles of fats in the body
As is the obvious, fat is the most efficient storage form of energy. This is evident through
examining the calories per gram in fat, carbohydrate, and protein. Fat has secondary roles that
are important to human body functions. These include serving as a precursor to steroid
hormones and vitamin D, protection of vital organs serving as a shock absorber, insulation in
times of exposure to colder climates, vitamin carrier/storage, and hunger regulator.
Fats are a long-term, low intensity energy source. They are the preferred fuel for aerobic
exercise for individuals involved in mild- to moderate-intensity exercise. Training increases the
proportion of energy derived from fat and decreases the amount of carbohydrate used.
Conserving carbohydrates allows an athlete to go further and harder without becoming fatigued.
Fat is stored in various places throughout the body. The most obvious is the fat stored
immediately under the skin, but fat is also stored around muscle cells as a readily available
energy source.
Insufficient intake of fat can lead to long-term decreased performance and illness. Consuming
less than 20% of energy from fat does not benefit performance. Essential fats and fat-soluble
vitamins are an important part of the diets of active people. High-fat diets will not improve
performance and may increase risk for chronic disease. The USDA recommends that
approximately 30% of your calories come from fat.
Protein is the third macronutrient found in the food you eat. Good sources of protein include
lean meat, fish, poultry, eggs, low-fat dairy products, soy, and beans. This amount can be easily
met through diet alone, without the use of protein or amino acid supplements. The USDA
recommends that approximately 20% of your calories come from protein.
Essential amino acids are defined as those amino acids that are not made in the human body.
Therefore, these amino acids must be consumed through an individuals’ diet plan/program. In
the previous paragraph it was noted that the most complete forms of proteins come from animal
products. Because of this, some concern must be addressed for the case of vegetarianism.
Grains and legumes (beans, lentils, etc) provide excellent protein/amino acid profiles; however,
they lack the full complement of essential amino acids that are found in animal products. The
only exception to a non-animal product containing the full complement of essential amino acids
would be isolated soybean protein. Soy protein isolates carry a protein quality that ranks
equivalent to some animal proteins.
In the case of foods lacking the full balance of amino acids, we can use an example of food
combinations that may produce a mixture where all essential amino acids are present. The best
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and most cited example is the rice (grains) and beans (legumes) example. Grains lack the
essential amino acid lysine, while legumes contain lysine but lack the essential amino acid
methionine (found abundantly in grains). Each food product lacks an amino acid that is present
in the other.
Therefore, the combination of rice and beans provides all the essential amino acids needed for
the body to function adequately.
If protein supplements are desired, it should be from a whole-protein source (egg, soy, milk
based). Protein supplements are typically used as a convenient meal replacement, but they are
expensive and usually do not have the nutrients of a meal of whole foods. A serving size of 2530 g of protein is the goal. Too much more than that will not be digested and absorbed.
Protein is not a preferred energy source, but will be used. Adequate carbohydrate intake spares
protein breakdown. When carbohydrates are in short supply, proteins that normally have a
function are broken-down into amino acids and converted to glucose. Energy intake sufficient to
maintain body weight is necessary for optimal protein use and performance. If energy intake,
especially carb intake, is too low, protein will be broken down and used for energy. Almost no
extra protein is stored in the body for later use.
When more protein is eaten than is needed, the extra protein is broken down into amino acids.
The amino acids are converted to energy or converted to fat and stored in the body. This process
releases nitrogen waste products that must be processed and eliminated by the kidneys. For most
people handling some additional protein is not a problem, but for people with decreased kidney
function, excess protein intake could further damage their kidneys. Another issue is that
excretion requires production of additional urine which could lead to dehydration during physical
activity. Additionally, increased protein intake causes increased calcium excretion, which in the
long term could lead to bone loss.
Insufficient intake of protein will lead to failure to repair body tissues. During physical activity,
the body is damaged from micro tears in muscle, bone stress, breakage of red blood cells,
oxidization of cells, and other ways. During rest, this damage is repaired and in some cases
made stronger. If the protein building blocks are not present, then the repair cannot be made
resulting in continuous damage and many times repetitive-use injuries. The opposite is also true.
Protein consumed in close proximity to training can enhance maintenance or gains of muscle.
Therefore, protein should be consumed within 30 minutes after a training session.
Additional roles of proteins in the body
Proteins serve as constituents for cell membranes as well as intracellular materials. Proteins in
the cell nucleus supervise cellular protein synthesis and subsequent transmission of hereditary
characteristics. Collagenous structural proteins comprise the hair, skin, nails, bones, tendons,
ligaments, and cartilage. Globular proteins are important within the body to speed up chemical
reactions (enzymes) and regulate metabolism of fuels (fats and carbohydrates). Within this
category are the specialized proteins thrombin, fibrin, and fibrinogen which are required for
blood clotting. Additionally, the protein hemoglobin is critical because of its oxygen carrying
and delivery to all of the body’s tissues. Proteins play a role in maintaining the acid-base
balance in the body. The buffering ability of proteins neutralizes the excess acid produced
during rigorous exercise.
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The final macronutrient we want to address is water. Some sources say that there are only three
macronutrients and some state there are four and replace water with alcohol (remember alcohol
is actually a TOXIN, i.e. bad for the body). We are going to address water as the fourth
macronutrient because of its importance when dealing with fitness and exercise. Water is
estimated to make up 65% of the human body. That is why it is EXTREMELY important to
drink water regularly throughout the day. Adequate water intake before, during, and after
activity is important for health and optimal performance.
Water Balance in the human body
Water output subtracted from water intake is what we refer to as water balance. There are 3
methods of water intake: liquids we drink, foods we eat, and metabolic water (the water
produced through the breakdown of substrates for energy). Water output consists of water loss
in the urine, loss in the feces, loss through the skin (sweating), and loss in the lungs as vapors
through respiration. It is critical for humans to be in water balance. If water output is greater
than water input then dehydration may occur. If water intake is greater than water output then
water intoxication may occur, although intoxication is rarely a product of water, but rather an
issue with the electrolyte minerals that assist in maintaining cellular water balance.
Functions of Body Water
With concerns to physical activity, the most important aspect of adequate body water is the
quality of sweat production. When the body is in motion it burns energy with the byproduct
being heat and water. The water generated and water already in storage provides the medium of
transport of heat out of the body through the production of sweat. These thermoregulation
properties are critical to the physically active population.
It was mentioned that water comprises approximately 65% of the human body. In analyzing a
150 pound human against a 300 pound human speaks volumes concerning water intake. In
reality, the 150 pound individuals’ body mass is comprised of slightly less than 100 pounds of
water; whereas the 300 pounder will carry a water mass estimated at slightly below 200 pounds.
This emphatic difference explains the importance of greater water intake practices of larger
people.
Water serves as the body’s transport and reactive medium. It is diverse in this capacity because
the water molecule contains dipole moment, a positive (2 hydrogen’s) and negative (1 oxygen)
charge. This dipole moment allows water to generate many transport and chemical reaction
processes which are vital to the human body. Working in conjunction with proteins, water
lubricates joints and protects a variety of moving organs like the heart, lungs, intestines and eyes.
Micronutrients
Food is not just made up of macronutrients such as fat, protein and carbohydrates but also
consists of micronutrients like vitamins and minerals. Micronutrients are needed by the body in
much smaller amounts than macronutrients.
Micronutrients are found in foods in different amounts. The best way to ensure adequate
amounts of vitamins and minerals is to eat a variety of foods from each food group. In general,
no vitamin and mineral supplements are required if a person is consuming adequate energy from
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a variety of foods to maintain body weight. A multi-vitamin/multi-mineral supplement is safe to
take in most cases, but should not be substituted for a healthy diet.
People who restrict energy intake or use severe weight-loss practices, eliminate one or more food
groups from their diet, or consume high- or low-carbohydrate diets of low micronutrient density
are at greatest risk of micronutrient deficiencies. Supplementation is warranted in cases of
certain illnesses or nutritional reasons such as iron deficient anemia.
Vitamins
Thirteen different vitamins have been isolated, analyzed, and classified through establishing
recommended dietary allowances (RDA/DRI (daily recommended intake)). These vitamins are
categorized as either fat soluble or water soluble. The fat soluble vitamins are vitamins A, D, E,
and K. The water soluble vitamins are vitamin C and the B complex vitamins.
Fat soluble vitamins are dissolved and stored in the body’s fat tissues; therefore, they need not be
consumed daily if adequate amounts are in storage. The liver stores vitamins A and D, whereas
vitamin E is distributed throughout the body’s fat tissues. Vitamin K is stored in relatively small
amounts in the liver.
Water soluble vitamins act as coenzymes. Coenzymes work with enzymes to further accelerate
chemical reactions in the body. Because of their solubility in water, water soluble vitamins
disperse in the body fluids without being stored to any appreciable extent.
Roles of vitamins in the body
Vitamin
Role
A
Constituent of visual pigment, epithelial tissues
D
Absorption of Calcium; bone mineralization
E
Antioxidant to prevent cell damage
K
Important in blood clotting; Prothrombin formation
B1-Thiamin
Coenzyme; energy metabolism
B2-Riboflavin
Energy metabolism coenzyme FAD
B3-Niacin
Energy metabolism; Two coenzymes NAD and NADP
B6 - Pyridoxine
Coenzyme for amino acid and glycogen metabolism
Pantothenic Acid
Coenzyme for energy metabolism
Folic Acid
Coenzyme for nucleic acid and amino acid metabolism
B12-Cobolamin
Coenzyme for nucleic acid and amino acid metabolism
Biotin
Coenzyme for fat synthesis; amino acid metabolism, and glycogen metabolism
Vitamin C
Important in collagen synthesis; maintains cartilage, bone, and dentine Ascorbic Acid
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Minerals
Minerals can be categorized as mostly metallic elements that are constituents of enzymes,
hormones, and vitamins. They may combine with other chemicals (calcium phosphate in bone or
iron in the heme of hemoglobin) or exist singularly (calcium in the body’s fluids). Minerals are
further subcategorized into major minerals and trace minerals. The seven major minerals are
termed as such because they are required in amounts more than 100mg daily. The 14 trace
minerals are termed as such because they are required in amounts less than 100 mg daily.
The major minerals and their role in the human body; listed in order of abundance.
Mineral
Role
Calcium
Bone and tooth formation; blood clotting; nerve transmission
Phosphorus
Bone and tooth formation; acid-base balance of bone; loss of calcium
Potassium
Fluid balance; nerve transmission; acid-base balance
Sulfur
Acid-base balance; liver function
Sodium
Acid-base balance; body water balance; nerve function
Chlorine
Important portion of extracellular fluids
Magnesium
Activates enzymes involved in protein synthesis
The main trace minerals and their role in the human body; listed in order of abundance.
Iron
Constituent of hemoglobin/oxygen transport; and enzymes involved in energy metabolism
Fluorine
May be important in maintenance of bone structure
Zinc
Constituent of enzymes involved in digestion
Copper
Constituent of enzymes associated with iron metabolism
Selenium
Functions with Vitamin E/possible antioxidant
Iodine
Constituent of thyroid hormones/metabolism
Chromium
Glucose and energy metabolism
Enhancing Performance Through Nutrition
If we are to get the most from our Human Machine, it would behoove us to fuel up properly to
get the best performance from that machine and to take into consideration what and when we are
eating and if we are providing it with enough fluid. The goal of drinking water is to prevent
dehydration during training and to replace body fluids after training. Being more than 2% below
normal body weight due to loss of water is called dehydration and will cause decreased
performance and may cause serious injury or even death in extreme cases. This is why water
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should be consumed regularly throughout the day. Adequate water intake before, during, and
after activity is important for health and optimal performance.
Along with water, we must ensure we are cognizant of our nutrient intake as well. Sufficient
carbohydrates should be consumed to maintain blood sugar and replenish muscle glycogen
(stored sugar). Sufficient protein should be taken in to repair muscle tissue and construct new
muscle. Fat should be consumed to supply energy and repair tissue.
Timing is everything when it comes to getting the energy we need. Before training, consume a
meal or snack 3-4 hours before activity. This pre-workout meal should consist of the following:
sufficient fluid to maintain hydration (drink 2 to 3 mL/lb body weight (16 oz. for 175 lb person)),
low in fat and fiber, high in carbohydrate, and moderate in protein.
During training, it is important to consume water no matter how long the workout session lasts.
During exercise sessions lasting under 45 minutes, similar to a typical Air Force PT session, it is
important to rehydrate with water. Although not as critical as with longer duration activities,
carbohydrate beverages can be consumed to replenish lost body sugar. During lower
intensity/long duration training (greater than 1 hour), the object is to replace fluid losses AND
provide carbohydrates (30 to 60 g per hour) for maintenance of blood sugar levels. These
nutrition guidelines are not only important for endurance events lasting longer than an hour, but
also when an athlete has not consumed adequate food or water before exercise, or if an athlete is
exercising in an extreme environment (heat, cold, high altitude).
Intake recommendations in these situations are 600-1200ml/hour of 4-8% carbohydrate fluids
(Gatorade/PowerAde-type drinks).
Upon completion of your workout, it is important for you to provide adequate fluids,
electrolytes, energy, and carbohydrates to replace muscle sugars and ensure rapid recovery.
Post-workout meals should consist of mostly carbohydrate and protein, and a small amount fat.
These meals should be between 250-500 calories, i.e., a small turkey sandwich on rye, and be
consumed during the first 30 minutes and again every 2 hours for 4 to 6 hours to replace sugar
stores. The protein consumed in these meals will provide amino acids to build and repair muscle
tissue.
It is recommended to consume a meal that is a 1:3 ratio of protein to carbohydrate after exercise
to enhance sugar replacement. Adequate carbohydrates are also important to encourage muscle
development during weight training (within one hour following training). Although a sports
recovery drink can provide the necessary nutrients, a better tasting alternative is a glass of lowfat chocolate milk. This is true because the low-fat chocolate provides the same nutrients but
costs less and tastes better.
A rule of thumb for body water balance is to weigh yourself before and after physical activity,
and then after training, drink 16 to 24 oz of water for every pound lost during activity.
A diet rich in a variety of fresh vegetables, fruits, nuts and seeds, dairy foods, lean meats, and
whole grains is usually considered to be adequate for maintaining normal nutritional status
among physically active people. Many people find it easier to balance what they eat by
imagining a small dinner divided into sections. One quarter of the plate should be meat or a
protein food, one quarter bread, cereal, rice, or pasta, and the other half of the plate with
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vegetables, but only one starchy vegetable. Add 2-3 cups of low fat or skim milk and two
different fruits per day, and that is a balanced diet.
Another tip to eating for performance is to eat frequent small meals. Instead of eating 2-3 meals
a day, eat 5-6 with calories spread evenly throughout the day. This type of meal pattern helps to
maximize glycogen stores and minimize conversion of carbohydrates and protein to fat.
The crux to proper nutrition is to understand that it is a lifestyle, not a quick-fix fad. The
guidelines below provide a sound nutrition example. Combine this with the Functional Training
we are about to cover and your Human Machine will be operating as efficiently as possible.
 Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good
health, and no single food supplies them all.
 Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't
eat enough of these foods.
 Maintain a healthy weight. The weight that's right for you depends on many factors
including your sex, height, age and heredity. Excess body fat increases your chances for
high blood pressure, heart disease, stroke, diabetes, some types of cancer and other
illnesses. But being too thin can increase your risk for osteoporosis, menstrual
irregularities and other health problems.
 Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods
you want and stay healthy. Check out the nutrition label for serving sizes.
 Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in
overeating.
 Reduce, don't eliminate certain foods. Most people eat for pleasure as well as for
nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how
much of these foods you eat and how often you eat them.
 Balance your food choices over time. Not every food has to be "perfect." When eating a
food high in fat, salt or sugar, select other foods that are low in these ingredients. If you
miss out on any food group one day, make up for it the next. Your food choices over
several days should fit together into a healthy pattern.
 Make changes gradually. Just as there are no "super foods" or easy answers to a healthy
diet, don't expect to totally revamp your eating habits overnight.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not
whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple
pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to
provide the balance and variety that are vital to good health.
From general health guidelines, we move into some specifics foods to make your application of
this material a bit easier.
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Recommended/Restricted Foods List
The following list considers caloric content, energy nutrients, and nutrient combinations to guide you in your
food choices. In association with this list, the term “recommended” means choose these foods as the premier
selection from each group. The term “restricted” means eat lesser quantities of these foods. Restrict does not
mean eliminate, they just should not be as abundant.
Breads, Rice, Pasta, Starches - Recommended
-
Gluten Free Bread – The Best Choice Whole Wheat Bread Rye Bread Pumpernickel Bread
Oatmeal, Total and whole grain low sugar cereal
Sweet Potatoes Brown Rice
Winter Squash
Small whole grain bagel Whole wheat pasta
Breads, Rice, Pasta, Starches – Restricted
-
White Starches Potatoes
All types of French Fries
(Sweet Potato included)
Grits
Corn – White and Yellow
-
Croissants Biscuits
White Bread Rolls
Fried Rice
White Pasta
- Regular granola Sugar cereals
- Tortillas – fried or not fried Popcorn
- Pretzels
Fruit – Recommended
-
Berries
Citrus
Apples
- Pears
- Cherries – without sugar
added
- Fres fruit off a tree
- Figs
- Dates
- Peaches
-
Avocado – again a healthy food,
however high in calories because of its
high fat content
Fruit – Restricted
-
Bananas
Pineapple Mango
Glazed fruit
Coconut – only because it is
high in calories; otherwise a
great source of MCT’s (a
healthy fat)
Fruit and Fruit
cocktails with sugar added
Fruits available in cans
Grapes Raisins
*Pie filling is not fruit
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Vegetables – Recommended
-
All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and
pepper
Vegetables – Restricted
-
Fried vegetables or vegetables served with cream, cheese or butter sauces
* This is as simple as saving calories through smart preparation
Meat, Poultry, and Fish – Recommended
-
Fish (fresh, frozen, canned in water), low-fat fish sticks or cakes and shellfish (i.e. shrimp)
*As with vegetables, fresh is always the best choice
Lean beef (round, sirloin and loin)
Lean pork (tenderloin and loin chop)
Turkey bacon
Low-fat ground chicken and ground turkey breast
Lean lunch meats such as turkey, chicken and ham (check fat content)
Fat-free hot dogs and turkey dogs
Eggs – reminder that the protein is in the white; saturated fat in the yolk
Meat, Poultry, and Fish – Restricted
-
Regular or breaded fish sticks or cakes, fish canned in oil, seafood prepared with butter or served in highfat sauce
Prime and marbled beef cuts
Pork spare ribs and bacon
Beef short ribs
Regular ground beef or ground chicken or ground turkey
Lunch meats such as pepperoni, salami, bologna and liverwurst
Regular hot dogs or sausage
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Nuts, Seeds, and Beans – Recommended
*The
Almonds
Pecans
Walnuts
Cashews
Brazil Nuts
Macadamia Nuts
-
Sunflower Seeds
Chick Peas
Kidney Beans
Black Beans
Lentils
Legumes
above are considered the top 6 nuts for health
Nuts, Seeds, and beans – Restricted
-
Peanuts
*
Remember that nuts are naturally high in fat. An excessive intake may lead to weight gain.
CONTROL your intake by observing and restricting your intake based on the serving size
recommendations.
Dairy – Recommended
-
Non-fat or 1% milk
Evaporated non-fat milk
Buttermilk made from non-fat (or 1%) milk
Nonfat or low-fat yogurt
Low-fat cheese with less than 3 grams of fat per serving (example: natural cheese, processed cheese and
nondairy cheese such as soy cheese)
Low-fat, nonfat, and dry-curd cottage cheese with less than 2% fat
Low-fat cream cheese (no more than 3 grams of fat per ounce)
Sorbet, sherbet and nonfat or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving)
Dairy – Restricted
-
Whole or 2% milk
Evaporated milk
Regular buttermilk
Yogurt made with whole milk
Regular ice cream
-
Regular cheese (examples: American, blue,
Brie, cheddar, Colby and Parmesan)
Regular cottage cheese
Regular cream cheese
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Human Performance
Alternative milk and milk; in order of healthy nutrient content
-
Almond Milk
Coconut Milk
Soy Milk
Rice Milk
-
Goat’s Milk
Hormone Free Cow’s
Milk
Cow’s Milk
-
Nonfat or light mayonnaise
Nonfat or light salad dressing
Nonstick cooking spray
-
Regular salad dressing
Using fat (including butter) to grease pan
-
Sunflower Oil
Soybean Oil
Peanut Oil
Coconut Oil
-
Butter
Palm Oil
Palm Kernel Oil
-
Fats, Oils, and Sweets - Recommended
-
Fig bars
Gingersnaps and molasses cookies
Olive, soybean and canola oils
Fats, Oils, and Sweets – Restricted
-
Cookies
Shortening, butter or margarine
Regular mayonnaise
Healthy Cooking Oils – In order of health
-
Olive Oil – Be careful, this oil does not
respond well to heat
Flax Seed Oil
Canola Oil
Safflower Oil
Bad Cooking Oils
-
Corn Oil
Vegetable Shortening
Hard Margarine
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Energy Equation - Determining Energy Needs
Now that we have addressed appropriate and inappropriate foods, let us see if we are getting
the correct amount of these foods; let’s see if we have “energy balance.” Balance occurs
when energy intake (the sum of energy from foods, fluids, and supplements) equals energy
expenditure. Energy expenditure is calculated by estimating basal metabolic rate (BMR), also
known as metabolism, along with an estimation of physical activity. If energy intake is greater
than energy expended, weight will be gained. If energy expended is greater than energy
intake, weight will be lost.
There are many methods one can use to determine energy expenditure. For uniformity’s sake,
we will use the Harris Benedict Formula to provide a general idea of caloric expenditure and
need. This is recommended by Registered & Licensed Dietitian, Dr. D.A. Higginbotham.
We will do an example for women and men below. When calculating, remember to always do
what is inside the parenthesis first.
Harris Benedict Formula for Women STEP
1- Calculate BMR
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
BMR equation example using sedentary female
Weight: 185 pounds
Height: 5 feet 4 inches tall
32 years old
BMR is 655 + (4.35 X 185 pounds) + (4.7 X 64 inches) - (4.7 X 32 years) = 1610
BMR is 655 + 804.75 + 300.8 – 150.4 = 1610
STEP 2- Multiply your BMR by the appropriate activity level factor below resulting in your total daily
calorie needs.
Sedentary
little or no exercise
BMR X 1.2
Lightly Active*
light exercise 1-3 days/week
BMR X 1.37
Moderately Active**
moderate exercise 3-5 days/week)
BMR X 1.55
Very Active
hard exercise 6-7 days/week
BMR X 1.725
Extra Active
very hard daily exercise/physical job
or 2X day training)
BMR X 1.9
For sedentary female, multiply BMR from step 1 (1610) by 1.2 = 1932
Total daily calorie requirement = 1932 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.
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Human Performance
Harris Benedict Formula for Men STEP
1 - Calculate BMR
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
BMR equation example using lightly active male
Weight: 185 pounds Height: 6
feet tall 25 years old
BMR=66 + (6.23 X 185) + (12.7 X 72) - (6.8 X 25) = 1963
BMR= 66 + 1152.55 + 914.4 – 170 = 1963
STEP 2- Multiply your BMR by the appropriate activity level factor below resulting in your total daily
calorie needs.
Sedentary
little or no exercise
BMR X 1.2
Lightly Active
light exercise 1-3 days/week
BMR X 1.375
Moderately Active
moderate exercise 3-5 days/week
BMR X 1.55
Very Active
hard exercise 6-7 days/week
BMR X 1.725
Extra Active
very hard daily exercise/physical job
or 2X day training)
BMR X 1.9
For lightly active male, multiply BMR from step 1 (1963) by 1.375 = 2699
Total daily calorie requirement= 2699 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.
*Note that most AFSNCOA students will fall into the lightly active category while at the academy.
AFSNCOA students doing normal AFSNCOA Human Performance workouts plus personal work outs
will fall into the moderately active category while at the academy.
* Bring your personal Energy Equation result to the first HP10 hour (Performance Nutrition).
Now that you are familiar with the proper fuel we require to operate at our peak capacity, let’s
look at ways to expend that fuel effectively.
Functional Training
Functional training is defined as any type of exercise that has a direct relationship to the
activities you perform in your daily life. The application to the United States Air Force is
pertinent because training functionally is the beginning point for physical combat preparation being prepared for the unknown.
If one watches a baby bend over to pick up a ball, it is obvious to see the proper “function” of
our body in the task of picking something up, bending at the knees, etc. So, one could say to be
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the most efficient at “picking things up”, one’s exercise should emulate that. The key to that is
proper function. Adults often become accustomed to doing things, such as picking something up
incorrectly therefore causing other body parts to have to compensate which increases the chance
for injury. From this example, we can see the importance of “functioning” properly, but where
did the connection between functionality and exercise begin?
The concept of functional training originated from rehabilitation, where physical therapists
developed exercises for real life patient situations. The therapist develops a weight bearing
exercise regimen incorporating either weight-loaded methods using patient’s body mass or an
external resistance device. The goal of developing muscle balance to coordinate the
strengthening of the weakened area with the rest of the body is the desired result. Through
training prescription, the patient is able to develop muscle balance and joint stability. These are
the cornerstone results in getting the patient back to functionality.
The functional training goals of the Airman are different from the patient. In the patient
scenario, rehabilitating injuries dominates the exercise prescription. During functional training,
the Airman promotes the concept of “pre-habilitation” or training to prevent injuries in healthy
individuals. Pre-habilitation lends to the concept of training the body as a whole and not
necessarily one target muscle group, which is often the case with the physical therapy patient.
Form Over Speed and Intensity (FOSI)
Until you are able to engage in the prescribed exercises using the full range of motion with good
form, you will be instructed to not apply the rapid pace of our workouts. THIS IS THE MOST
IMPORTANT CONCEPT OF THIS PROGRAM. It will be referred to as the FOSI Principle
(Form Over Speed and Intensity). The FOSI Principle will ensure the motor skills are
technically developed before speed or intensity is added. Adhering to the FOSI Principle
increases safety and program outcomes by focusing on form. Correct form, with a tight core and
straight back, results in more comprehensive movements enhancing flexibility and strength.
High Intensity Exercise Endurance (HIEE) is defined as the application of maximal physical
effort systematically applied to a technically developed motor skill. The most important portion
of that definition is “applied to a technically developed motor skill.” Many ability levels and
body types will be engaged in this program. It is critical that you understand your physical
capabilities and limitations.
Intensity (power) vs. Duration
The power produced during specific exercise can be defined by analyzing an exercise continuum
with exercise intensity at one end and exercise duration at the other end. The purest form of
intensity is the strict opposite of the purest form of duration.
The more intense the exercise then the more power produced during that exercise. On the other
hand, the longer duration of exercise elicits less power dependent on the duration.
Specific exercise examples can be found in the sport of track and field. Shot putters and
sprinters require more power output to perform work than distance runners. Moving our
example to more of a variety of activities, American football players and Olympic weightlifters
produce more power in their sport than soccer players and marathon runners.
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Human Performance
Our program targets a training goal that lands somewhere in the middle of the power continuum.
Our program will aim to elicit a training response that can generate some power while providing
the ability to work for a moderate duration.
Functional Endurance Intensity (FEI)
Functional Endurance Intensity is the best phrase to define our program. FEI is Functional
Training workouts married with the High Intensity Exercise Endurance concept resulting in
functional movements completed CORRECTLY at a high intensity. Functional exercise will be
performed at higher intensities as the participant advances through the program. Most core
movement workouts will last between 10 and 25 minutes. It is important for you to realize that
high intensity exercise means that you should not have the ability to engage in conversation or
any other event while you are participating in the workouts. The focus is the workout. The
phrase , “be finished when you finish” is the best explanation. You should have nothing left in
your tank when you complete the workout. If you have something left, then you didn‘t put forth
your best effort OR you were not proficient enough in the day‘s prescribed exercises to operate
at a high functional intensity.
In a Prevention magazine article, Dr. Arthur Agatston, an associate professor of medicine at the
University of Miami Miller School of Medicine stated that, “some activities may be good for
your heart but can be hard on the body, ideally we want to find what works for both.”
Workouts such as interval training, total-body/ nonimpact sports, and core workouts are ideal for
efficiently improving fitness. Combine short bursts of high-intensity exercise with slightly
longer periods of active recovery. Continuously raising and lowering the heart rate improves
vascular function, burns calories and makes the body more efficient at clearing fat and sugar
from the blood. The more muscles involved in an activity, the harder your body must work to
fuel them all, resulting in the muscles getting worked as well as your heart. Core workouts and
flexibility exercises make your base stronger and the entire body more limber and improve
balance which not only helps in a sports-type arena but it also helps one to LIVE better. A solid
foundation is not just needed to exercise vigorously but also to do every day FUNCTIONAL
activities like carry the groceries up stairs or weed the garden.
Now you have seen a description of the program which is simply functional bodyweight
movements applied at a high intensity. Knowing that, you also know that this program has a
purpose. Our purpose is combat readiness using movements specific to the human machine, with
the endurance to allow you to generate power over a longer duration, and to provide movement
variety to allow you to prepare for the unknown.
The programming will be progressive. Form and experience must be attained before advancing
to increased exercise intensities. Again, remember the FOSI Principle (Form Over Speed &
Intensity). Exercise will become more complex over time. Similarly, exercise intensity will
increase over time. The functional workouts will also become more difficult over time. Before
we go into safety and running protocol to ensure you get the most out of your workouts and
prevent injury, let’s go over tactical breathing.
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Tactical Breathing
Tactical breathing is the ability to control your breathing in times when you most need to breathe
efficiently. For example, our high intensity workouts will provide times where breathing
efficiency mechanisms are needed. In these times it will be most critical to incorporate some
concepts of breathing efficiency through diaphragmatic breathing techniques.
Diaphragmatic Breathing is the art of breathing by contracting the diaphragm, the muscle below
the lungs. The concept involves creating enough room for the lungs to expand downward as
opposed to expanding laterally through using the rib cage muscles. This style of breathing
promotes breathing through the expansion of the abdomen instead of the chest. It is considered
as the best breathing method and a healthier, fuller way to ingest oxygen. Additional breathing
guidance is addressed in the cool-down section of this reading
Diaphragmatic Breathing Techniques
1. Crocodile Breathing
Begin by lying prone on your stomach, with arms folded at
about a 45 degree angle above your shoulders. Your body will
naturally begin to breathe diaphragmatically. Use the
crocodile pose to counteract the normal abdominal tension that
arises whenever you are preparing for or recovering from
intense exercise bouts. It will automatically get you started toward a more natural breathing
style.
2. Relaxation Pose
Another version of diaphragmatic breathing is accomplished
in shavasana (relaxation pose). Lie on your back on a flat
carpeted surface. In this posture, the navel region rises with
each inhalation and falls with each exhalation. Bring your
awareness to your breath and feel the continuous flow of exhalations and inhalations.
Concentrate on softening the rib cage to better enable the inhalations, exhalations, and focus
on the navel region.
3. Sitting Up to Breathe
Sit erect in any seated pose. Rest your hands in your lap. Close your eyes
and turn your attention to the flow of exhalations and inhalations. Soften the
abdomen and sides of the rib cage. Let the muscles of the back support your
posture with only modest muscle tone. Concentrate on enabling your
breathing through a quiet expansion of the sides of the rib cage. The front
wall of the abdomen also expands, but the movement is much less than it was
in the relaxation pose.
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Human Performance
Safety and Running Protocol
Safety
Safety is our number one concern during all HP sessions, so ensure you follow these few safety
guidelines:
 Hydrate before, during and after PT (Alabama is hot)
 Wear the proper shoes (wet foot test)
 Listen to your body (don’t overdo it)
 If your group is too fast, change groups!
 Be aware of your surroundings at all time
(Look out for the abundance of pinecones in the Gunter Bowl and elsewhere on base.)
Running Protocol
To get the most out of your running in order to reduce injuries, improve efficiency, increase your
speed and to go a longer distance, here are few proper running tips:
Head Position: How you hold your head is key to overall posture, which determines how
efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and
scan the horizon. This will straighten your neck and back, and bring them into alignment. Do
not allow your chin to jut out.
Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run,
which is critical to maintaining efficient running posture. For optimum performance, your
shoulders should be low and loose, not high and tight. As you tire on a run, do not let them creep
up toward your ears. If they do, shake them out to release the tension. Your shoulders also need
to remain level and should not dip from side to side with each stride.
Arms: Even though running is primarily a lower-body activity, your arms are not just along for
the ride. Your hands control the tension in your upper body, while your arm swing works in
conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist,
with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in
each hand without crushing it. Your arms should swing mostly forward and back, not across
your body, between waist and lower-chest level. Your elbows should be bent at about a 90degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to
your sides and shake them out for a few seconds to release the tension.
Torso: The position of your torso while running is affected by the position of your head and
shoulders. With your head up and looking ahead and your shoulders low and loose, your torso
and back naturally straighten to allow you to run in an efficient, upright position that promotes
optimal lung capacity and stride length. Many track coaches describe this ideal torso position as
"running tall" and it means you need to stretch yourself up to your full height with your back
comfortably straight. If you start to slouch during a run, take a deep breath and feel yourself
naturally straighten. As you exhale, simply maintain that upright position.
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Hips: Your hips are your center of gravity, so they are key to good running posture. The proper
position of your torso while running helps to ensure your hips will also be in the ideal position .
With your torso and back comfortably upright and straight, your hips naturally fall into proper
alignment-- pointing you straight ahead. If you allow your torso to hunch over or lean too far
forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower
back and throw the rest of your lower body out of alignment. When trying to gauge the position
of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles
by tilting the bowl.
Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power,
distance runners do not need such an exaggerated knee lift--it is simply too hard to sustain for
any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick
leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of
diverting (and wasting) energy. When running with the proper stride length, your feet should
land directly underneath your body. As your foot strikes the ground, your knee should be
slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee)
extends out in front of your body, your stride is too long.
Ankles/Feet: To run well, you need to push off the ground with maximum force. With each
step, your foot should hit the ground lightly--landing between your heel and mid-foot--then
quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for
push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf
muscles propelling you forward on each step. Your feet should not slap loudly as they hit the
ground. Good running is springy and quiet.
With safety and running protocol now covered, along with an understanding of FOSI, let’s move
on to the movements and exercises in the Human Performance workouts here at the SNCO
Academy.
Functional Training and the Military
Exercise selection is critical when considering the number of people, time constraints, and
movement efficiency. The human machine is our most important piece of resistance equipment.
Bodyweight exercise, dynamic exercise, and joint mobility range of motion are our primary
considerations in implementing the program you will be participating in here.
Additional concerns when selecting movements for our program include flexibility and
trunk/torso strength, strength endurance, incorporating multi-joint movements, and targeting all
planes of motion. These goals will be attained through the complete programming of dynamic
warm-up, flexibility stretches, the core movements (the meat of the workout), and the cooldown/yoga. The combination of the above exercise prescription will make for a more complete
training regimen and generate the potential of developing a more effective human combat
weapon. The following pages, you will see the movements that will populate the abovementioned prescription to accomplish your Human Performance workouts while at the AFSNCO
Academy to include the warm-up, core workout movements, and cool-down.
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Human Performance
Warm-up
The main benefit to warming up is injury prevention because the blood will be pumping to an
area, lowering the chance of a muscle pull or joint injury. Warming up isn’t just a safety
precaution though it also has positive effects on the human body because after warm-up, strength
and focus should be peaked. Warming up has many physical and mental benefits. Increases
Flexibility- Warming up is a great way to increase flexibility before functional training. When
you stretch muscles identical to the range of motion to the functional training to be done
stretches the muscle properly and prevents a pull of any muscle about to be trained.
1. Circle Run (x2 minutes)
2. Arm Rotations (1 arm at a time – forward and backward 5x each)
Face forward with feet shoulder width apart. Rotate
the arm forward to create as large a circle as
possible while sweeping the ear at the top of the
movement and touching the thigh at the bottom for 5
counts and then reverse movement.
3. Trunk Rotations (5x each direction)
With feet shoulder width apart and toes facing
forward, keep your body straight, extend your
arms outward with your fingers pointing towards
the sky and rotate to one side, hold for a 4 count,
then change sides while looking in the direction
of the twist.
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4. Over the Fence (10x – each side)
For the Over the Fence, step laterally over an imaginary fence, one foot at a time.
Step as high as possible for maximum range of motion. Perform ten 4-count
repetitions, alternating both legs. Your feet should never cross at any time during
these drills.
5. Under the Fence (10x – each side)
For the Under the Fence, slide under another imaginary fence. When going
under the fence step as wide as possible and be sure to touch your chest to the top
of your quadriceps. Perform ten 4-count repetitions, alternating both legs. Your
feet should never cross at any time during these drills.
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Human Performance
6. Good Morning (10x)
Face forward and stand with feet shoulder width apart. Cross arms over chest as if you
were doing Air Force crunches. Slightly bend the knees, keep knees bent for entire
movement, keep your eyes looking forward, and chin up as you complete the entire
movement. Lean forward and fold at the waist while rotating the hips to the back while
the knees stay slightly bent. In this downward phase, the weight should be concentrated
in the heels (the toes may come off the ground), with the back flat (DO NOT ROUND).
Fold at the waist until you feel the stretch in the hamstrings and gluteal muscles
(posterior chain). Keep the eyes looking forward and chin up as you complete the entire
movement. When the maximum stretch is attained, hold for 4 count and straighten out by
unfolding the waist to the upright position. Repetition one has been completed; the hands
remain crossed over the chest and the knees remain slightly bent.
7. Heel Rocker (4 count x 10)
Face forward with your legs and feet together
and with your arms hanging by your side. Begin
by rocking as far as possible on your toes and
then rocking on your heels as far as possible.
Keep your body straight as much as possible.
8. Pendulum Leg Swings (10x – each side)
Face forward and place your feet together. Turn
your left foot at a 45-degree angle. Keep your
arms relaxed at your sides. Also, keep your
shoulders relaxed and your back straight. Bend
your right knee slightly and swing your right leg
forward to about waist level. Make a downward
swing back through the middle and continue the
swing behind you, like a pendulum. Focus on
the swing as one fluid movement.
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9. Soccer Kicks (10x – each side)
Stand tall with your feet underneath
your hips and your toes facing
forward. Lift your straight left leg out
to the side of your body to a height
that allows you to maintain an upright
body position. Swing your leg down,
slightly bent and in front of your right
leg then return it to the side. Complete
1 set of 10 (4 count) swings on each
leg.
GENERAL POPULATION: Core Training Movement Demonstration,
Performance, and Correction
Core training does two really important things: it supports your spine and helps improve balance.
The core muscle areas connected to your legs enable you to stand, squat, and sit. It’s not just
about the abdominal muscles, but also training your back, your glutes, and the entire area that
connects to your spinal cord. This helps your body support your spine, so that the burden of
supporting your body weight isn’t just placed on your bones. The core is actually made up of
three sheaths of muscle: The upper abs, the side muscles, which are called the obliques, and then
this very deep layer of muscle. The deep muscles are the ones that do all the good stuff, like
support your spine and act as a natural corset—so when you work them not only do you get a
flatter stomach, but a tighter stomach.
Every workout we do at the AFSNCO Academy will consist of some of the following
movements. Again, remember the FOSI Principle (Form Over Speed and Intensity) and to
breathe:
The following movements are for your visual reference. For your
safety, the Instructors on the PT field will demonstrate these
movements and all exercise. They will provide feedback to correct any
improper or unsafe movements that could lead to injury.
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Human Performance
1. Squat
1. Standing with feet just wider than shoulder width apart, pointed slightly outward
2. Squat down to an estimated depth to where a midline of the upper leg connecting the
inguinal fold (crease between the torso and the upper leg) to the patella (knee cap) is
parallel to the ground. More simply, when the top of the leg (quadricep) is parallel to
the ground or lower. When examining this midline it will appear that the squat is
below parallel when looking at the hips.
3. During the downward phase of the movement, the hands do not make contact with the
body. The weight is dispersed throughout the feet but more concentrated in the heels.
4. While transferring to the upward phase of movement, drive the feet into the ground
and rise explosively, straightening the body to a fully erect position with the chest out
and the shoulders back.
5. Throughout the movement it is critical to maintain an erect torso with the shoulders
back. There may be a tendency to slouch the shoulders, subsequently rounding the
back. Should this happen, remember FOSI, proper form is critical, slow down the
repetition and concentrate on a purposeful movement instead of a less efficient rep.
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2. Butterfly Sit-up
The sit up that we perform in this class will be slightly different than the AF PT crunch in
that it will emphasize the abdomen and de-emphasize the hip flexors. Your hip flexors will
be addressed during the squatting movements.
1. Sit on the floor and form butterfly wings with the legs by bending the legs at 90
degrees and completing the wings by putting the soles of the shoes together. The
purpose of the leg orientation is to emphasize the rectus abdominus (also known
as the “six pack”) in the movement while decreasing the role of the hip flexors.
2. Beginning in the up position, begin the repetition by moving the torso downward
until the shoulder blades touch the ground and the hands touch the ground
above the head.
3. Initiate the upward motion by engaging the trunk and moving upward,
completing the rep when the hands touch the toes.
4. Try to avoid swinging and using momentum to do the movement by keeping feet
grounded.
5. Intentionally dig feet into ground to keep them from moving.
3. Mountain Climber
1. Start in the up position of the push-up with palms on the ground and toes 6-12 inches
apart.
2. Raise the hips slightly and begin the mountain climber by bringing the right leg
in a flexed motion with the knee aimed at the chest (try to bring the knee all the
way up to the chest).
3. Touch the ground with the ball of the foot then return the leg to the original
position by straightening it back as far as possible.
4. When returning the right leg to the original position, engage the left leg, knee to
chest and ball of the foot touching the ground at the furthest distance possible.
5. Continue this right and left motion in the see-saw pattern until all the desired
repetitions are complete
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Human Performance
4. Squat Thrust (4-count Burpee)
1. Begin in the standing position with feet shoulder width apart, toes pointing slightly
outward and arms at the side.
2. Strictly emphasize each movement verbally counting each step.
3. Squat and put the palms of the hands flat on the ground at the most comfortable
position either inside/outside the knees or 12 inches in front of the toes.
4. Kick the feet straight behind (back) attempting to land the feet 6-12 inches apart in
the push-up stance.
5. Legs should be completely straight and hips in line with the trunk.
6. Try to land light on the toes, merely tapping the toes at full extension.
7. Core should be tight.
8. Jump forward, returning to original squatting position, landing with your feet flat on
the ground and palms on the ground at the most comfortable position either
inside/outside the knees or 12 inches in front of the toes.
9. Stand up.
5. Push-up
1. Begins at the top of the push-up position. Strictly emphasize each movement.
2. A push-up repetition is initiated by lowering the body to the ground with the hips in line
with the torso, lowering at the same rate. Lower to the point to where the chest and
upper torso graze the ground.
3. Maintain tight core throughout movement.
4. Return to the up position by pressing through the ground and fully extending the arms,
finishing in the original top of the push-up position
Remember (FOSI) Form Over Speed and Intensity
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PHOENIX/RAPTOR FLIGHT: Comprehensive Movement Demonstration,
Performance, and Correction
(Remember, the student’s profile is the authority and MUST be complied with at all times.)
The Phoenix Group consists of individuals that have a profile that keeps them from running/situps/push-ups and will work out in the Satellite Fitness Center (SFC) using the exercise
equipment and/or they will walk at Fisk Park. Students MUST have a statement on their profile
that states, “exercise at own pace”. An SNCOA staff member will monitor this group at all
times. The Raptor Group consists of individuals who are on a running waiver. This is important
when designing exercises that do not aggravate current injuries. Students in the Raptor Group
will meet in the Gunter Bowl along with all other students. They will participate on “Strength
Training” days with the main group. On “Run” days, they will meet as a group and perform
different walk or strength workouts.
1. Tire Flip (ensure the area is clear before performing)
1.
Bend at your knees, not your back.
2.
Go to a deep squat position.
3.
Grab the tire from underneath.
4.
Drive your legs lifting the tire off the ground.
5.
Flip the tire forward.
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Human Performance
2. Sledge Hammer Swings
1. Pick up the sledgehammer with your weaker hand. For instance, the left hand of a
right-handed user is the weaker hand. Hang onto it near the bottom end, or handle
butt.
2. Grasp the handle a few inches below the sledgehammer head (mallet) with your dominant
hand.
3. Choose whether you wish to stand directly in front of the tire for a vertical swing or
slightly to the side for a diagonal swing. According to RossTraining.com, a vertical
swing proves harder to deliver with a very heavy sledgehammer, so a diagonal stance
might be your best option if you are a beginner or if you are using a heavy
sledgehammer.
4. Position your feet according to your choice of stance. For a diagonal stance, place the
foot on the side of your weaker hand closer to the tire, with your dominant foot slightly
behind you. For the vertical stance, stand with your feet shoulder width apart, centering
yourself in front of the tire. You should be only a couple feet away from the tire.
5. Bring the sledgehammer head at the same level as your own head on your dominant
side. Lift it into the air, and then drive it into the center of the tire. Your dominant hand
should direct the sledge in its path, while your non-dominant hand delivers the weight
of the blow.
Human Performance
32
3. Hard Style Kettlebell Swing
1. Get behind the kettle bell about 1 to 2 foot length away.
2. Lean over from your hip while maintaining a neutral spine posture and grip the
handle of the kettle bell firmly with both hands.
3. Tilt the kettle bell towards you to form an extension of your arms as seen in the picture
below and feel a good stretch on your hamstring muscles when you sit back.
4. At this point, you should get ready to contract your lat muscles to swing the kettle bell
behind your hips without changing your posture. Be ready to breathe in through your
nose when you are swinging the kettle bell back.
5. Sniff or breathe in while swinging the kettle bell back between your legs at the same
time. Aim to get the upper arms to contact your ribs and forearms to contact your groin.
At this point, your lats muscles are tight and hamstring are stretched.
6. With a braced core, snap your hips to the front using the “hip punch” to drive the kettle
bell up to the shoulder level without using your arms. Be sure to get full hip extension
where your hip is right under your shoulders. Your arms are quite relaxed although the
grip is tight.
*The hip should come forward before the arms start rising with the kettle bell.
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Human Performance
4. Knee Ups
1. Hang from a bar and bring your knees to your elbows in a controlled fashion
and without swinging.
2. Bend your elbows slightly before you begin raising your knees.
3. Hang from a pull-up bar with your legs and feet together and your knees slightly bent.
4. Slowly lift your knees up to one side as high as you can. Do this by curling your
mid-section from the bottom up, not simply by lifting your knees.
5. Squeeze your lower abs and oblique at the top of the movement for a one-count,
then slowly lower and repeat on the opposite side. Remember to have your abs
do the work in a slow and controlled fashion.
Reminder: The hip flexors, not the torso abdominals, are the prime movers in this
exercise.
Human Performance
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5. Medicine Ball Wall Toss
1. Stand no more than 2 feet away from the wall with feet slightly beyond shoulder width.
Hold the medicine ball in front of your chin (slightly above chest level) with elbows
bent at approximately 90 degrees.
2. Perform a front squat by bending your legs at the knee and squat until your thighs
are slightly below parallel with the ground.
3. Explosively extend your legs, straightening to the standing position and throw the
medicine ball at a 10-foot target on the wall. The objective is to PRECISELY strike
the target with the ball.
4. After releasing the ball, your arms should remain extended over your head as you
wait for the ball to drop back towards you.
5. Catch the ball and return it to chest level, then perform #2 (front squat) again in the
initiation of the next repetition.
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Human Performance
6. Kettle bell Press-up (lying on back)
1. Lying on your back, grab the KB by the bell portion on the back side of your wrist
2. Raise the opposite leg of the arm you are using 12 inches off the ground.
3. Tighten your core.
4. Start with the KB beside your peck; drive it straight up extending your arm to the
5. Lower the KB back to your side.
6. This is one repetition.
7. Planks
1. Lie face down on the ground resting on the forearms, palms flat on the ground
2. Push off the ground, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominal muscles to prevent your rear end from
sticking up in the air or sagging in the middle.
Human Performance
36
8. Tire Dips
Truck or tractor tires can also double as a workout bench where several exercises can be
performed. One exercise is triceps dips.
1. Sit on the ground with your back toward the tire.
2. Bend your knees 45 degrees and place your feet flat on the ground.
3. Reach back and place your palms on the edge of the tire.
4. Straighten your arms to lift your butt off the ground, pause 1 second, then slowly lower
your body and repeat
9. Seated Kettle bell Press-up
1. Sitting on the ground, grab the KB with the bell portion on the back side of your wrist.
2. Tighten your core and hold the KB inside your shoulder next to your chest.
3. Drive the KB straight up extending your arm to the sky then lower it back to your chest.
4. This is one repetition
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Human Performance
10. Medicine Ball Squat
1. Start by placing your feet with the heels of your feet facing the outer portions of the
medicine ball. Note that placement of your feet in conjunction with the medicine ball will
vary depending on the height of the individual performing the exercise. In general, shorter
people will have their feet closer to the medicine ball; in some instances, they will have their
feet aligned and touching the medicine ball.
2. Standing with feet just wider than shoulder width apart, with toes pointed slightly outward,
squat down to the medicine ball depth until your butt touches the medicine ball.
3. During the downward phase of the movement, the hands do not make contact with the
body. The weight is dispersed throughout the feet but more concentrated in the heels.
4. While transferring to the upward phase of movement, drive the feet into the ground
and rise explosively, straightening the body to a fully erect position with the chest
out and the shoulders back. Throughout the movement, it is critical to maintain an
erect torso with the shoulders back.
5. If you get fatigued, (muscular or cardiovascular), there may be a tendency to slouch the
shoulders, subsequently rounding the back. Should this happen, remember FOSI, proper
form is critical; slow down the repetition and concentrate on a purposeful movement
instead of a less efficient rep.
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38
11. Kettle bell Goblet Squats
1. Get into a strong base stance with the KB on the ground between your legs.
2. Bend your knees slightly.
3. Place your feet no more than shoulder width apart.
4. Lower your body with your legs and lean forward while pinching your shoulder blades
together.
5. With both hands, lift the KB on each side of the handle.
6. Bring the KB to your chest. This is the starting position.
7. Begin the squat by holding the KB away from your body (approximately 8 inches).
8. Lower your body to the medicine ball squatting position (see above).
9. Keep your weight on the ball of your feet.
10. Return to the standing position.
11. This is one repetition
DO NOT PICK UP KETTLE BELLS LIKE BELOW
39
12.
Human Performance
Kettle bell Farmer’s Walk
1. Place cones approximately 20 yards apart.
2. Squat and fold at the waist, much like performing a deadlight and grip the handles.
3. After gripping the handles, lift them up by driving through your heels, keeping
your back straight and your head up.
4. Walk to the first cone and walk around it.
5. Once around the cone, lift the KBS to your chest.
6. Place your wrists together in front of your chest with the KBs resting on the back of
your wrist instead of your thumb.
7. Walk to the next cone and start the process over by lowering your arms to your side.
8. Continue to walk until it’s time to proceed to the next exercise.
13.
Kettle bell Lunge
1. Beginning in the upright position, pick up the KBs in each hand.
2. Allow KBs to hang to your sides.
3. Lunge forward with one leg while lowering the back leg to ground.
4. Return to the upright position.
* Continuously alternate legs
Human Performance
40
14. Push Ups using a Med Ball (2 hands and 1 hand)
2 Handed:
1. Begin in a push-up stance with two hands on a medicine ball.
2. Lower yourself until your chest grazes the medicine ball in a finished lower position.
3. Return to the push-up stance.
1 Handed:
1. Begin in a push-up stance with one hand on a medicine ball and one hand flat on the
ground.
2. Lower yourself until your chest grazes the medicine ball in a finished lower position.
3. Return to the push-up stance.
4. Perform equal amount of repetitions for each side.
15. Chest Press with Small Medicine Ball
1. Get into a balanced position by slightly bending your legs and keeping your weight
on the balls of your feet.
2. With the medicine ball to your chest, extend your arms out towards the wall releasing
the ball as hard as you can against the wall.
3. Catch the ball as it bounces back.
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Human Performance
16. Renegade Row
1. Start in the push-up position holding a dumbbell in each hand. Make sure that your
shoulders are lined up over your hands, your back is flat, and your feet are shoulder
width apart or slightly wider.
2. Perform a push-up then hold the finished, upright position; pull the arm up doing a
dumbbell row to the rib cage. Complete this with each arm. In a real repetition, while
rowing, the body stance remains aligned, unaltered from the initial push-up stance. No
bending, twisting the hips, etc is to be permitted.
3. Complete the push-up with single row on each side for 1 repetition.
Tip – When performing the row, dig in with the opposite (from the rowing arm) foot and
flex/lock the opposite hip for stability, prevent raising the hips or side to side raising of hips,
and to prevent trunk softness
Human Performance
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17. Side Toss with Small Medicine Ball
1. Hold the medicine ball in front of you.
2. Turn your left shoulder toward the wall.
3. Rotate your core away from the wall extending your arms to the field.
4. Rotate back towards the wall extending your arms so that the ball strikes the wall.
5. Catch the ball as it bounces back.
Alternate shoulders
18. Mountain Climbers
1. Start in the push-up position with palms on the ground and toes on the ground 6-12 inches
apart.
2. Raise the hips slightly and begin the mountain climber by bringing the right leg in a
flexed motion with the knee aimed at the chest (try to bring the knee all the way up to
the chest).
3. Touch the ground with the ball of the foot then return the leg to the original
position by straightening it back as far as possible.
4. When returning the right leg to the original position, engage the left leg/knee to chest
and ball of the foot touching the ground at the furthest distance possible.
5. Continue this right and left motion in the see-saw pattern until all the desired
repetitions are complete.
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Human Performance
19. Flutter Kicks
1.
Lie on you back.
2.
Lift your legs 12 inches off the ground.
3.
Keep your legs straight and your knees
locked.
4.
Alternate raising and lower your legs in a
scissor-like motion
20. 8-Count Bodybuilder
All the movements in the 8-Count Bodybuilder should be done in a smooth, continuous manner.
Keep your back straight and your legs slightly flexed during this exercise.
1.
2.
3.
4.
5.
6.
7.
8.
Begin in the upright position.
Squat down and put your hands shoulder width apart in front of you.
Extend your legs out and backward behind you.
Keep your body straight and in alignment as you move into a push-up position.
Execute a push-up.
Using a scissor-like motion, kick your legs apart.
Bring your legs back together into the push-up position.
Move your legs back to your chest.
Jump up. This returns you to the 8-count bodybuilder starting position.
Human Performance
44
21. Push-up with Feet on Medicine Ball
1. Place your feet on the large medicine ball
2. In the push-up position, lower your body until your arms reaches a 90-degree angle.
3. Return to the up position
Cool-down
“Physical training session complete! Everyone bring it in with a big unit grunt!”…WRONG!
Take the time to cool-down. This is something that tends to get overlooked most frequently.
You may even hear those exercise participants comment, “How important is the cool down?” Or
“Does it affect muscle recovery and soreness?” Stretching and cooling down go hand-in-hand
mostly because they come after a workout, whereas a warm-up, strength and focus should be
peaked. Their main benefits are increasing recovery and the overall health of the muscles.
Intentionally focus on your breathing during all movements but especially during the cool down.
This will assist in the body cooling down and relaxing. Breathe in deep through the nose and out
of the mouth. Take deep full breaths, fully expanding the lungs and totally exhaling thus
emptying the lungs. As you perform the cool down movements, focus on “breathing and relaxing
into each movement” to further the stretch. If you find yourself shaking as you try to stretch, try
to relax and breathe. Focusing on breathing not only allows you to relax and increase your
stretch, but it also forces the diaphragm to work in unusual positions. This will work to make you
a more efficient breather.
1. 2-minute walk to lower heart rate
Immediately upon completing the workout, walk at a slow pace in an attempt to decrease
the accelerated heart rate. As mentioned above, be sure to breathe. The remaining cooldown movements will continue when all participants complete the workout and 2 minute
cool-down walk in order to proceed as a unit.
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Human Performance
2. Shoulder Stretch (4 count x 10 each arm)
Stand up straight, with knees slightly bent. Place feet hip
distance apart. Make sure toes are pointing forward. Keep
shoulders even as you complete this stretch. Keep your back
straight (not arched). Bend right arm at elbow joint, extend
arm across chest. Place left hand on the right elbow to gently
support the arm during this stretch. Feel the stretch in your
right arm and shoulder. Inhale through your nose, and
exhale through your mouth, as you complete this stretch.
3. Triceps Stretch (4 count x 10 each arm)
Stand up straight with knees slightly bent. Place
feet hip distance apart. Make sure toes are
pointing forward. Keep shoulders even as you
complete this stretch. Keep your back straight (not
arched). Bend right arm at elbow joint, lift arm
next to your head. Position right fingers so they
touch the shoulder blade area. Place left arm
across top of head, and place left hand on the right
elbow to gently support the arm during this
stretch. Feel the stretch in your right triceps.
4. Quad Stretch (4 count x 10 each leg)
Stand up straight. You may choose to hold onto someone
(with one hand) for additional support. Place feet hip
distance apart. Make sure toes are pointing forward. Keep
shoulders even as you complete this stretch. Hold
abdominal muscles in tightly for additional support. Bend
right leg at knee. Grasp right foot behind you with right
hand. Position both knees next to each other. Push hips
forward. Feel the stretch in right quadriceps.
Human Performance
46
5. Seated Calf Stretch (4 count x 10)
Sitting on the ground, extend both legs in front of you. Keeping
your back straight, cross your arms over your chest and lean
slightly forward. Keep your legs straight but at the same time flex
your toes back towards your body. Keep this position for the
entire count.
6. Butterfly Stretch (4 count x 10)
Sit on the floor. Bend both knees and bring the soles of your feet
together (so that your knees point to the sides). Slowly slide your
heels as close to your body as possible without discomfort. Sitting
evenly on your sitting bones and, keeping your back straight, take
hold of your ankles, or wrap your hands around your feet. Lean
forward slowly and press your knees down to the floor, until you
feel a light stretch in your inner thighs. Do not bounce your legs, as
this can damage the hips and groin.
7. Modified Hurdler Stretch (4 Count x 10 each leg)
Sit on the ground and extend both legs in front of you. Pull one
leg back toward your inner thigh as if you were sitting crosslegged. Keep the bottom of your foot on your inner thigh and
your bent knee as close to the ground as possible. Point the
toes on your extended foot upward. Lean forward from your
lower back and reach for your toes with the opposite hand
while extending your other hand behind you.
8. Piriformis Stretch (4 Count x 10 each leg)
Lie flat on your back to begin. Find a comfortable spot
just like the one used in the earlier stretch and cross
your left ankle over your right knee, as if you were
crossing your legs while sitting. Lace your fingers
together behind your right thigh. Make sure that your
hands are not wet so that you can have the proper
grip. Gently pull this knee toward your chest. Hold
this position once you feel a burn in your left buttock.
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Human Performance
9. ½ Pretzel (2 X 10 seconds each)
Lie on your back flat on the ground. Keep right leg straight with toe pointed upwards,
maintaining a 180 degree straight line with the right leg and the upper torso. Move your
left leg towards the right, completely across the body while creating a 90 degree angle at
the knee of the left leg. Place your right hand on the knee of the left leg for stability and
turn your neck, looking to the left, in the opposite direction of the left leg. Attempt to
place the left leg (knee) on the ground while concentrating the stretch in the left hip and
spine muscles. After 2 repetitions for 10 seconds, switch the movement to the right leg
repeating 2 repetitions for 10 seconds.
Warming up, stretching and cooling down properly are often overlooked yet integral parts of any
human performance program. They are very basic and traditional aspects of any athletic activity,
but are often overlooked in functional training, where they can be even more beneficial than in
the field. Those wishing to maximize performance and recovery should more commonly use
these elements of training in the future! If you have time for a functional training workout, you
have time to warm up and cool-down/stretch!
Summary
Efficient Human Performance makes one resilient. Being fit and healthy gives one the energy
and stamina to work long hours in every crevice of the globe and still be able to pay attention to
the minute details of life and of the job. Fitness recharges our physical and mental energy,
therefore improving our decision making skills. It also improves our performance and increases
our endurance for the long haul.
When we are fit, our quality of sleep improves, our appearance is sharper, unit cohesion can be
enhanced, and our demeanor is positively impacted. This also develops and supports a
professional military image that will give the public confidence and faith in the abilities of all
Airmen, in an effort to create the best Human Weapons Systems on the planet. Remember, it is
about lifestyle change, not a diet or even a PT test. No longer should we be part of a culture that
promotes ‘fit to test’.
The demands placed on Airmen today are greater than ever. We face challenges that are very
different from any we have seen historically, and we must face these challenges with fewer
people than we had during the height of the Cold War. In order to meet these demands and
exemplify the Military Professional attribute, we must maximize our Human Performance.
Human Performance
48
References
Air Force Instruction (AFI) 36-2905, Fitness Program. 21 October 2013.
Agatston, A. MD. “I’m a Trainer at Heart.” PREVENTION, March, 2010.
Amiri-Khorasani M, Sahebozamani M, Tabrizi KG, Yusof AB. Acute effect of different
stretching methods on Illinois agility test in soccer players. J Strength Cond Res. 2010
Oct;24(10):2698-704.
Harvard Men’s Health Watch. December, 2005. “Exercise and aging: Can you walk away from
Father Time?”
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fatty Acids,
Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies
Press; 2002 http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
(accessed 6 Jan 2016).
Kistler BM, Walsh MS, Horn TS, Cox RH. The acute effects of static stretching on the sprint
performance of collegiate men in the 60- and 100-m dash after a dynamic warm-up. J
Strength Cond Res. 2010 Sep;24(9):2280-4.
Little T, Williams AG. Effects of differential stretching protocols during warm-ups on highspeed motor capacities in professional soccer players. J Strength Cond Res. 2006
Feb;20(1):203-7.
Perrier ET, Pavol MJ, Hoffman MA. The acute effects of a warm-up including static or dynamic
stretching on countermovement jump height, reaction time, and flexibility. J Strength
Cond Res. 2011 Jul;25(7):1925-31.
The Perfect Form: Running Better, from head to toe. Runner’s World.
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html (accessed
06 Jan 2016).
Sarah L. Butler, “Fully Fit,” Runners World, February 2011, 49-55.
Shepherd, R.J. (1998). Aging and Exercise. Encyclopedia of Sports Medicine and Science.
Internet Society for Sport Science.
“Wide-Legged Forward Bend,” Yogatic.
http://www.yogatic.com/yoga-poses/wide-legged-forward-bend-d/ (accessed 15 May 14).
Winchester JB, Nelson AG, Landin D, Young MA, Schexnayder IC. Static stretching impairs
sprint performance in collegiate track and field athletes. J Strength Cond Res. 2008
Jan;22(1):13-9.
“Your Best Body Ever,” Health 25, no. 1 (January/February 2011): 132-134.
49
Human Performance
Attachment 1: Pace Chart
1.5 Mile
Easy Run
Run Time
(min per mile)
Tempo Run
(min per mile)
Interval Run
(400m/1/4 mile)
(min)
Long Run
(min per mile)
9-10 minutes
8-8:45
6:45-7:30
1:25-1:35
8:15-9:05
10-11 minutes
8:45-9:30
7:30-8:15
1:35-1:45
9:05-9:50
11-12 minutes
9:30-10:20
8:15-9:00
1:45-1:55
9:50-10:40
12-13 minutes
10:20-11:15
9:00-9:45
1:55-2:05
10:40-11:30
13-14 minutes
11:15-12:00
9:45-10:30
2:05-2:15
11:30-12:15
14-15 minutes
12:00-12:50
10:30-11:15
2:15-2:25
12:15-13:05
15-16 minutes
12:50-13:40
11:15-12:00
2:25-2:35
13:05-13:55
Human Performance
50
Attachment 2: ORIENTATION RUN
Orientation
Warm-Up
(10 min)
(10 min)
Upper Body & Core/
Running Warm-up
Run
Cool Down
(~20 min)
(10 min)
Orientation Run:
Walk:
~20-minute easy run
(See pace chart)
2-4 min to lower heart rate to
<120 bpm
(10 min)
Review Procedures
Mass Group:
 Roll Call
 Water Coolers
 Running with
Traffic
 Use Crosswalks
 Quiet near
housing
 Do what you can,
vs. what
instructors can
 Personal
stretches, do
before and after
session
 Safety
Slow jog around ½
Gunter Bowl
 Arm Rotations
(1 arm at a time –
forward & backward
5x each)
 Trunk Rotations
(5x each direction)
 Over and Under the
fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Pendulum Leg
Swings (10x – each
side)
 Soccer Kicks
(10x – each side)
 1 min Push-ups
 1 min Sit-ups
(feet not held)
Running Warm-Up
30 meter Up-and-Back Lines:
Jog Forward--Jog Backward
High Knees--Feet to Butt
Side Step up--Side Step back
Fred Astaire up--Fred Astaire back
(Instructors demo & watch
students’ performance)
 Shoulder Stretch
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
 Seated Calf Stretch
(10x)
 Butterfly Stretch
(10x)
 Modified Hurdler Stretch
(10x – each leg)
 Piriformis Stretch
(10x – each leg)
 ½ Pretzel
(10x – each leg)
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Human Performance
Attachment 3: EASY RUN
Purpose
Warm-Up
(10 min)
Upper Body & Core/
Running Warm-up
Run
Cool Down
(~25 min)
(10 min)
Easy Run:
Walk:
~25-minute run
(See pace chart)
5-minute core
2-4 min to lower heart rate
to <120 bpm
(10 min)
 Recovery
 Increase
Endurance
 Focus on Form
 3 – 6 miles
 1 easy run per
week
Mass Group:
Slow jog around ½ Gunter
Bowl
 Arm Rotations
forward & backward
5x each)
 Trunk Rotations
(5x each direction)
fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Pendulum Leg Swings
(10x – each side)
 Soccer Kicks
(10x – each side)
 1 min Push-ups
 1 min Sit-ups
(feet not held)
Running Warm-Up
30 meter Up-and-Back
Lines:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
52
Attachment 4: TEMPO RUN
Purpose
Warm-Up
Upper Body & Core/
Run
Cool Down
(10 min)
Running Warm-up
(10 min)
(~30 min)
(10 min)
 Increase
Mass Group:
Lactate
threshold (LT) Slow jog around ½
 Increase
Gunter Bowl
Strength
 4 – 9 miles
 Arm Rotations
 1 tempo run
per week
forward &
backward 5x each)
 Trunk Rotations
(5x each direction)
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Pendulum Leg
side)
 Soccer Kicks
(10x – each side)
Tempo Run:
Walk:
 1 min Push-ups
 1 min Sit-ups
(feet not held)
~30-minute run
(See pace chart)
2-4 min to lower heart
rate to <120 bpm
Running Warm-Up
30 meter Up-and-Back
Lines:
5 min easy pace
~20 min tempo run
5 min easy pace
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
 Modified Hurdler
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
53
Human Performance
Attachment 5: INTERVAL WORKOUT
Purpose
 Increase VO2
max
 Increase
strength and
speed
 4 – 8 miles
 1 interval run
per week
Warm-Up
(10 min)
Running Warm-up
(5 min)
Run
(~35 min)
Cool Down
(10 min)
Mass Group:
Running Warm-Up
30 meter Up-andBack Lines:
Interval Run:
Walk:
~35-minute run
rate to <120 bpm
Slow jog around ½
Gunter Bowl
 Arm Rotations
forward &
backward 5x each)
 Trunk Rotations
(5x each direction)
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Pendulum Leg
side)
 Soccer Kicks
(10x – each side)
5 min easy
~25 min tempo run
4-6 work cycles
equal distance rest cycles
in between work cycles
5 min easy
See pace chart for interval
work cycle times
Run at easy pace during
rest cycle
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
54
Attachment 6: LONG RUN
Purpose
 Increase
Endurance
 Focus on
Form
 5 – 15 miles
 1 long run
per week
Warm-Up
(2 min)
Running Warm-up
(5 min)
Run
(~43 min)
Cool Down
(10 min)
Individual:
Running Warm-Up
30 meter Up-andBack Lines:
Long Run:
Walk:
~43-minute run
(See pace Chart)
rate to <120 bpm
Prior to workout,
perform personal
stretches as required
Mass Group:
Slow jog around ½
Gunter Bowl
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
55
Human Performance
Attachment 7: LAST MAN UP SPEED RUN
Warm-Up
(10 min)
Speed-work Run
(20 min)
Calisthenics
(20 min)
Cool Down
(10 min)
Mass Group:
Speed Warm-Up
Perform fit deck cards
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
 Seated Calf
Stretch
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Bowl
 Arm Rotations
(1 arm at a time – forward
& backward 5x each)
 Trunk Rotations
(5x each direction)
fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks (10x – each
side)
Jog Forward----Jog Backward
Side Step up----Side Step back
Fred Astaire up----Fred Astaire back
High Knees----Feet to Butt
Perform 10 on a 4 count
20 min Last-Man-Up Run:
Easy run pace for 1/2 mile for warm-up
Align group into single file line after warmup run, set easy pace, the “last man” will
complete a gradual sprint to the front of
formation.
CRITICAL:
Jog = easy run pace
Interval = run slightly faster than your 1.5
mile pace
After Run: Cooldown-1-2 min walk,
heart rate <120bpm
Human Performance
56
Attachment 8: 20/20 SPEED/STRENGTH TRAINING
Warm Up
(10 min)
Calisthenics
(20 min)
Interval/Speed Work
(20 min)
Cool Down
(10 min)
Mass Group:
Perform 10 on a 4
count:
Jog Forward----Jog Backward
High Knees----Feet to Butt
Side Step up----Side Step back
Fred Astair up-----Fred Astair back
Walk:
Bowl
 Arm Rotations
& backward 5x each)
 Trunk Rotations
(5x each direction)
 Over and Under the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
“Use fit deck cards”
Total Body Focus
rate to <120 bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)

Quad Stretch
o 1 min jog --- 15 sec fast
(10x – each leg)
(10x)
o 1 min jog --- 1 min fast
(10x)
Stretch
5 min easy pace cool down
(10x – each leg)
*Note: Variations on this plan are authorized
as long as instructor ensures sufficient time
(10x – each leg)
is given to both speed and strength  ½ Pretzel
conditioning.
(10x – each leg)
20 Min Interval/Speed Work
Normal Jog in Formation, 2 columns
4 min easy pace warm-up
CRITICAL:
Jog = easy run pace
Fast = run slightly faster than your 1.5 mile
pace
57
Human Performance
Attachment 9: MUSCULAR STRENGTH #1
Warm Up
(10 min)
Four-Corners
(40 min)
Mass Group:
Cool Down
(10 min)
Walk:
Slow jog around ½ Gunter Bowl
 Arm Rotations
(1 arm at a time – forward & backward 5x
each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
Equipment Set-Up: Place 4 cones or markers
on the field; divide students into 4 groups
<120 bpm
Objective: Consecutively perform indicated
exercise for 30 to 60 sec on a 4-count then run  Shoulder Stretch
(10x – each arm)
around all cones before stopping at next
station. Begin next exercise cycle when  Triceps Stretch
(10x – each arm)
everyone is at their next cone/marker.
After 20 minutes, switch run direction.
A minimum of one Fit deck is needed; All
corners perform different exercises:
Follow an alternating color sequence after
each run (Example: Red, Blue, Green,
Orange). This rotation will ensure all body
zones are worked.
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
58
Warm-Up
(10 min)
Warrior Circle
(40 min)
Mass Group:
 Arm Rotations
each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
Cool Down
(10 min)
Objective: Perform all four fit deck card colors of
Walk:
10 on a 4 count (red, orange, green, blue) then run
in a tight circle for 2-minutes. The Instructors run
2 min to lower heart rate to <120 bpm
inside the circle in opposite direction to motivate
students. Repeat exercises and run interval for 40  Shoulder Stretch
(10x – each arm)
minutes, but reverse direction of run each time.
1 Set =
1 Set =
1 Set =
1 Set =
1 Upper Body
1 Core
1 Lower Body
1 Total Body
“Use fit deck Card to maintain sequence i.e.:
red, blue, green and orange card”
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
59
Human Performance
Warm-Up
(10 min)
Mass Group:
 Arm Rotations
each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
Warrior Challenge
(40 min)
Cool Down
(10 min)
Objective: Perform all four fit deck
Walk:
card colors (red, orange, green, blue)
as a 2 to 4 person team. The workout
will consist of five events and a
rate to <120 bpm
prescribed number to be completed
depending on the group. The events  Shoulder Stretch
(10x – each arm)
can be completed in order or in

Triceps Stretch
portions, leader determines which
(10x – each arm)
method, and is completed for time.
Tailor numbers to ability level of the  Quad Stretch
(10x – each leg)
group and time available.
Event 1:
Event 2:
Event 3:
Event 4:
Event 5:
Upper Body
Core
Run
Lower Body
Total Body
Example:
Event 1: 100 Push-ups
Event 2: 100 Sit-ups
Event 3: 4 laps around bowl
Event 4: 100 Squats
Event 5: 100 Jumping Jacks
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
60
Warm-Up
(10 min)
Mass Group:
 Arm Rotations
each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
Warrior Relay
(40 min)
Cool Down
(10 min)
Objective: Perform all four fit deck card
Walk:
colors (red, orange, green, blue) as a 6 to
8 person relay team. The workout will
consist of five stations and two 15 minute
rate to <120 bpm
workouts followed by 5 minutes of rest
after each.
(10x – each arm)

Triceps Stretch
Station 1: Rest
(10x – each arm)
Station 2: Lower Body
 Quad Stretch
Station 3: Upper Body
(10x – each leg)
Station 4: Core
Station 5: Total Body
(10x)
All four work stations start and stop at the
(10x)
same time with continuous work  Modified Hurdler Stretch
throughout the 15 minute work cycles.
(10x – each leg)
(10x – each leg)
See layout chart
 ½ Pretzel
(10x – each leg)
61
Human Performance
Human Performance
62
Warm-Up (10 min)
Mass Group:
 Arm Rotations
(1 arm at a time – forward &
backward 5x each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
THE PYRAMID (40 min)
Cool Down (10 min)
Objective: Perform all four fit deck card colors (red,
orange, green, blue) as a flight/team. The workout will
consist of four events and a prescribed number to be
completed depending on the group. The events can be
completed in order or in portions, leader determines
which method, and is completed by number of
repetitions. Tailor numbers to the group’s ability level
and time available.
Place flights at each cone accordingly. Start with
pushups with 5 reps continuing with sit-ups, squats and
burpees or squat thrusts then run 1 lap. Continue the
Pyramid sequence until the Pyramid is complete.
All four work stations start and stop at the same time
with continuous work throughout the 15 minute work
cycles.
PUSH UP –
Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 – 5
SIT UP Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 – 5
SQUAT Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 – 5
Burpee/SquatThrust - (4 count)
Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5
Walk:
rate to <120 bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
63
Human Performance
Warm-Up
(10 min)
TABATA CORNER
(40 min)
Cool Down
(10 min)
Mass Group:
Objective: Perform all four fit deck card colors
(red, orange, green, blue) as a flight/team. The
workout will consist of four events at four separate
cones. Flights/teams will begin doing their
prescribed exercise for 20 seconds with a 10
second rest period. This will be accomplished for
8 separate sets. For example: 8 sets of push-ups,
20 seconds on & 10 seconds rest. Once all 8 sets
have been accomplished flights/teams will run two
laps around the four cones proceeding to the next
cone.
Walk:
 Arm Rotations
backward 5x each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
Exercise Format
Cone #1: Upper Body
Cone #2: Lower Body
Cone #3: Core
rate to <120 bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Cone #4: Total Body
Human Performance
64
Warm-Up
(10 min)
Mass Group:
 Arm Rotations
backward 5x each)
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x – each side)
 Soccer Kicks
(10x – each side)
TRIANGLE & ONE
(40 min)
workout will consist of three events. The events
will be based on the time it takes each group to
reach the next station.
Divide flights into four groups accordingly. The
floater group takes off on a run to relieve the first
group. The first group cannot stop until the last
person arrives at the station. Once the last person
crosses the line, the first group will get up and run
to the next group to relieve them and it continues
throughout the exercise.
PUSH UP /PULL UP
PLANK (ALL COMBINATIONS)
Cool Down
(10 min)
Walk:
rate to <120 bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
SQUAT -
65
Human Performance
Warm-Up (10 min)
Mass Group:
Rifle Training (40 min)
 Arrange formation:
Extended Rectangular Formation
 Set 1:
- Four basic movements, no rest in between
each drill
- Add optional exercise after movement 4:
(push-ups, turn and bounce, the SGM
Special, etc.)
- Optional exercise should target push-up
muscles
- If needed, take a short break and roll into
follow-on sets in the same manner
 Arm Rotations
 Demonstration:
Explain procedures and demo proper form and
forward &
technique for all movements
backward 5x each)
 Trunk Rotations
 Basic Rifle Drill Movements per set:
(5x each direction)
1 – The Up and Forward
 Over and Under
2 – The Fore-up and Back
the fence
3 – The Fore-up and Bend
(10x - each side)
4 – The Fore-up and Squat
 Sets 2, 3 & 4:
 Good mornings
- Same as above
(10x)
 Execution:
 Heel Rockers
 Group run:
1 - The Up and Forward
- Once Sets 1-4 are completed, collapse
(10x)
Moderate
cadence,
four
count
exercise.
Depending
formation into normal interval formation,
 Pendulum Leg
on
ability
of
group,
10
–
15
reps
then dismiss them to form-up on the track
2
–
The
Fore-up
and
Back
in column of 2 for a cadence-led victory
side)
Moderate cadence, four count exercise. Depending
lap
 Soccer Kicks
on ability of group, 10 – 15 reps
- Once run is complete, form up into a circle
(10x – each side)
formation for cool down
Moderate cadence, four count exercise. Depending ***NOTES***
- Keep an eye on participants for proper
form!
- Proper technique is key to safety and
appropriate execution
- Break and hydrate as necessary
Cool Down (10 min)
Walk:
rate to <120 bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
66
Attachment 18
67
Human Performance
Attachment 19: COMBAT SKILLS TRAINING (CST)
Warm-Up and
CST Course Demonstration
(10 min)
Mass Group:
 Arm Rotations
forward &
backward 5x each)
 Trunk Rotations
(5x each direction)
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Pendulum Leg
side)
 Soccer Kicks
(10x – each side)
Group:
While waiting to perform
the CST, Instructors or
student PTL will lead
calisthenics.
Exercise examples
CST Course Execution
(40 min)
(Instructors watch students’ performance)
 Phase 1:
.25 mile Run
 Phase 2:
Ammo can press
(1 min)
 Phase 3:
Simulated maneuver
under fire drills
 Jumping Jacks
 Pushups
 Mountain Climbers
 Planks
 Crunches
 Squats
 Leg 1:
low crawl
high crawl
 Leg 2:
Tire Flip
 Leg 3:
4-person litter carry
 Leg 4:
Tire Flip
 Leg 5:
Out and Back, Rush
and Roll Rifle Drill
 Phase 4:
*Leg 6 and 7 will be
conducted while
carrying 2 x 30lbs
ammo cans*
 Leg 6:
Sprint out
 Leg 7:
Over/Under hurdles
***FINISHED***
**Weights, distances, and
obstacles may be tailored
to fit different ability
groups and equipment
availability
**Key to success is being
creative with what is
available while keeping
safety a priority
Cool Down
(10 min)
Walk:
2-4 min to lower
heart rate to <120
bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
 Seated Calf
Stretch
(10x)
(10x)
 Modified
Hurdler Stretch
(10x – each leg)
 Piriformis
Stretch
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
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69
Human Performance
Attachment 21: PHOENIX/RAPTOR FLIGHT – ORIENTATION DAY
Orientation
(20 min)
Review Procedures






Roll Call
Water Coolers
Use Crosswalks
Quiet near
housing
Do what you
can, vs. what
others can
DEMO
 Movements

Personal
stretches,
do
before and after
session
 Safety
Warm-Up
(10 min)
Assessment Walk
(20 min)
Mass Group:
Walk at Track
Assessment Walk First
Brisk pace ~1 mile for
time
 Arm Rotations
(1 arm at a time
– forward &
backward 5x
each)
 Pull Downs (10x)
 Trunk Rotations
(5x each direction)
 Good Morning
(10x)
 Pendulum
Leg Swings
(10x – each
side)
 Heel Rockers
(10x)
 Over and
Under the
Fence (10x –
each side)
Hand Release
Push- Up (10x)
Push-up Sit-up
Assessment (10 min)
 1 min Pushups
 1 min Sit-ups
(feet not held)
Cool Down
(10 min)
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
70
Attachment 22: PHOENIX/RAPTOR FLIGHT - EASY WALK
Purpose
Warm-Up
(10 min)
Walking Warm-up
(5 min)
Walk
(~35min)
Cool Down
(10 min)
 Recovery
 Increase
Endurance
 Focus on
Form
 1-2 Miles
 1 easy walk
per week
Mass Group:
Walking warm-up
Easy Walk:
Walk:
Walk to track
~35-minute walk
(See pace chart)
60% max heart rate
rate to <120 bpm
 Arm Rotations
forward &
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Hand Release
Push-Up
(10x)
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
71
Human Performance
Attachment 23: PHOENIX/RAPTOR FLIGHT - INTERVAL WALK
Purpose
Warm-Up
(10 min)
 Increase VO2
Mass Group:
max
 Increase
 Arm Rotations
strength and
forward &
speed
backward 5x each)
 2 miles
 1 interval
 Pull Downs
walk per
 Trunk Rotations
(5x each direction)
week
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Hand Release
Push-Up
(10x)
Walking Warm-up
(5 min)
Walk
(35 min)
Cool Down
(10 min)
Walk to track
Interval walk:
Walk:
~35-minute Walk
3 min easy 60% MHR
3 min hard 80% MHR
~35 min total
4-6 cycles
equal distance rest
cycles in between work
cycles
See pace chart for MHR
rate to <120 bpm
(Walk back from Fisk
park)
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
72
Attachment 24: PHOENIX/RAPTOR FLIGHT - LAST MAN UP SPEED WALK
Purpose
Warm-Up
(10 min)
Speed-work Walk
(35 min)
Cool Down
(10 min)
 Increase VO2
max
 Increase
strength and
speed
 2 – 2.5miles
 1 per week
Mass Group:
35 min Last-Man-Up Walk:
Static Stretches:
 Arm Rotations
& backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Hand Release Push-Up
(10x)
For the Last Man Up Speed Walk
students will begin walking in two lines
at an easy pace 60% MHR. The
individual in the back will speed walk
to the front of the line and then the next
person in the back will continue the
process. This will continue until you
have reached the 35 min of continuous
workout.
After walk: Cooldown-1-2 min walk,
heart rate <120bpm
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
73
Human Performance
Attachment 25: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (Four Corners)
Warm Up
(10 min)
Mass Group:
 Arm Rotations
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
Four-Corners
(40 min)
Equipment Set-Up: Place 4 cones or markers on
the field; divide students into 4 groups
Objective: Consecutively perform indicated
exercise for 30 to 60 sec on a 4-count then briskly
walk to next station. Begin next exercise cycle
when everyone is at their next cone/marker.
A minimum of one Fit deck is needed.
All corners perform different exercises.
Follow an alternating color sequence after each
cycle (Example: Red, Blue, Green, Orange).
This rotation will ensure all body zones are
worked.
Cool Down
(10 min)
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
74
Attachment 26: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (Warrior Challenge)
Warm-Up
(10 min)
Warrior Challenge
(40 min)
Mass Group:
(red, orange, green, blue) as a 2 to 4 person team.
The workout will consist of five events and a
prescribed number to be completed depending on
the group. The events can be completed in order or
in portions, leader determines which method, and is
completed for time. Tailor numbers to ability level
of the group and time available.
 Arm Rotations
each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
Event 1:
Event 2:
Event 3:
Event 4:
Event 5:
Upper Body
Core
Run
Lower Body
Total Body
Example:
Event 1: 100 Push-ups
Event 2: 100 Sit-ups
Event 3: 4 laps around bowl
Event 4: 100 Squats
Event 5: 100 Jumping Jacks
Cool Down
(10 min)
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
75
Human Performance
Attachment 27: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (Warrior Relay)
Warm-Up
(10 min)
Warrior Relay
(40 min)
Cool Down
(10 min)
Mass Group:
Objective: Perform all four fit deck card
colors (red, orange, green, blue) as a 6 to 8
person relay team. The workout will consist
of five stations and two 15 minute workouts
followed by 5 minutes of rest after each.
Static Stretches:
 Arm Rotations
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
Station 1:
Station 2:
Station 3:
Station 4:
Station 5:
Rest
Lower Body
Upper Body
Core
Total Body
All four work stations start and stop at the
same time with continuous work throughout
the 15 minute work cycles.
See layout chart
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
76
Attachment 28
77
Human Performance
Attachment 29: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (THE PYRAMID)
Warm-Up
THE PYRAMID
Cool Down
(10 min)
(40 min)
(10 Min)
Mass Group:
workout will consist of four events and a
prescribed number to be completed depending on
the group. The events can be completed in order
or in portions, leader determines which method,
and is completed by number of repetitions. Tailor
numbers to the group’s ability level and time
available.
Walk:
 Arm Rotations
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
Place flights at each cone accordingly. Start with
pushups with 5 reps continuing with sit-ups,
squats and burpees or squat thrusts then run 1
lap. Continue the Pyramid sequence until the
Pyramid is complete
PUSH UP Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5
SIT UP Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5
2-4 min to lower heart rate to <
120 BPM
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
SQUAT Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5
Burpee/SquatThrust - (4 count)
Rep Scheme: 5 - 10 - 15 - 20 - 15 - 10 - 5
Human Performance
78
Attachment 30: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (TABATA CORNER)
Warm-Up
TABATA CORNER
Cool Down
(10 min)
(40 min)
(10 Min)
Mass Group:
 Arm Rotations
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
Objective: Perform all four fit deck card colors (red,
orange, green, blue) as a flight/team. The workout will
consist of four events at four separate cones.
Flights/teams will begin doing their prescribed exercise
for 20 seconds with a 10 second rest period. This will be
accomplished for 8 separate sets. For example: 8 sets of
push-ups, 20 seconds on & 10 seconds rest. Once all 8 sets
have been accomplished flights/teams will briskly walk
around the cones proceeding to the third cone.
Exercise Format
Cone #1: Upper Body
Cone #2:Lower Body
Cone #3: Core
Cone #4: Total Body
Walk:
2-4 min to lower heart rate to < 120
BPM
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
79
Human Performance
Attachment 31: PHOENIX/RAPTOR FLIGHT - (FUNctional-Fit)
Warm-Up
(10 min)
FUNctional-Fit
(40 min)
Cool Down
(10 min)
Mass Group
Group
Static Stretches:
 Arm Rotations
each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
Varied Workouts
Based on Schedule
Work Card 1-4
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
80
Attachment 32: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (TRIANGLE & ONE)
Warm-Up
TRIANGLE & ONE
Cool Down
(10 min)
(40 min)
(10 Min)
Mass Group:
 Arm Rotations
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
(10x)
workout will consist of three events. The events
will be based on the time it takes each group to
reach the next station.
Divide flights into four groups accordingly. The
floater group takes off on a fast walk to relieve
the first group. The first group cannot stop until
the last person arrives at the station. Once the
last person crosses the line, the first group will
get up and run to the next group to relieve them
and it continues throughout the exercise
Example Exercises
PUSH UP /PULL UP
PLANK (ALL COMBINATIONS)
SQUAT
Walk:
2-4 min to lower heart rate to < 120
BPM
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
81
Human Performance
Attachment 33: PHOENIX/RAPTOR FLIGHT - COMBAT SKILLS TRAINING (CST)
Warm-Up and
CST Course Demonstration
(15 min)
Mass Group:
 Arm Rotations
forward &
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
Hand Release PushUp (10x)
Group:
Students maintain a slow
run as instructor
demonstrates each phase
of the CST Course
 Phase 1:
.50 jog
 Phase 2:
Ammo can press
(1 min)
 Phase 3:
Simulated maneuver
under fire drills
 Leg 1:
100yds sprint, low crawl,
high crawl, zig zag jog and
sprint
 Leg 2:
100yds buddy drag, pushups and sprint
 Leg 3:
100yds sprint, zig zag jog
and sprint
 Leg 4:
100yds under over drill,
zig zag jog, balance
obstacle and sprint
CST Course Execution
(35 min)
(Instructors watch students’ performance)
 Phase 1:
.50 jog
 Phase 2:
Ammo can press
(1 min)
 Phase 3:
Simulated maneuver
under fire drills
 Leg 1:
25yd sprint
10yd low crawl
15yd high crawl
25 yd zig zag jog
25 yd sprint
 Leg 2:
25yd buddy drag
25yd buddy drag
15 push-ups
50 yard sprint
*Leg 3 and 4 will be conducted
while carrying 2 x 30lbs ammo
cans*
 Leg 3:
50yd sprint
25yd zig zag jog
25yd sprint
 Leg 4:
25yd under over drill
25yd zig zag jog
25yd balance obstacle 25yd
sprint
***FINISHED***
**Wieghts, distances, and
obstacles may be tailored to fit
different ability groups and
equipment availability
**Key to success is being
creative with what is available
while keeping safety a priority
Cool Down
(10 min)
Walk:
<120 bpm
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
Human Performance
82
Attachment 34: PHOENIX/RAPTOR FLIGHT - MUSCULAR STRENGTH (RIFLE TRAINING)
Warm-Up (10 min)
Mass Group:
 Arm Rotations
forward &
backward 5x each)
 Pull Downs
 Trunk Rotations
(5x each direction)
 Over and Under
the fence
(10x - each side)
 Good mornings
(10x)
 Heel Rockers
(10x)
 Hand Release
Push-Up (10x)
Rifle Training Execution (40 min)
 Arrange formation:
Extended Rectangular Formation
 Set 1:
Four basic movements, no rest in
between each drill
- Add optional exercise after movement 4:
(push-ups, turn and bounce, the SGM
Special, etc.)
- Optional exercise should target push-up
muscles
- If needed, take a short break and roll
into follow-on sets in the same manner
 Basic Rifle Drill Movements per set:
1 – The Up and Forward
-
 Sets 2, 3 & 4:
Same as above
 Execution:

Walk:
-
 Demonstration:
Explain procedures and demo proper form and
technique for all movements
1 - The Up and Forward
Cool Down (10 min)
Group jog:
- Once Sets 1-4 are completed, collapse
formation into normal interval
formation, then dismiss them to formup on the track in column of 2 for a
cadence-led victory lap
- Once jog is complete, form up into a
circle formation for cool down
***NOTES***
-
Keep an eye on participants for proper
form!
Proper technique is key to safety and
appropriate execution
Break and hydrate as necessary
rate to <120 bpm
Static Stretches:
(10x – each arm)
 Triceps Stretch
(10x – each arm)
 Quad Stretch
(10x – each leg)
(10x)
(10x)
Stretch
(10x – each leg)
(10x – each leg)
 ½ Pretzel
(10x – each leg)
83
Human Performance
Attachment 36: Heart Rate Zones Heart Zone Training
Cardiovascular exercise relies on frequency, intensity and duration for effectiveness.
How do you know you are exercising at the correct intensity? Your heart rate is the
best way to judge intensity. Take your heart rate five minutes after the start of your
exercise session and take it again before you go into your cool down.
How to Measure Your Heart Rate via Your Pulse
You can find your pulse at your neck (carotid artery) or wrist (radial artery). Use a
finger rather than your thumb to find the artery and the pulse.
Figure 4 Polar FS1 Heart Rate Monitor
You will need a watch that displays seconds. You can take your pulse for 6 seconds
and multiply by 10 to get the beats per minute (bpm). For example, if you counted 8
beats in 6 seconds, your bpm is 8 x 10 = 80. You could also count it for a full 60
seconds, but it usually is not easy or convenient to do that while still exercising. Or
you can increase the accuracy by counting for 12 seconds and multiplying by 5, but
1
doing math while exercising may be a challenge. How to Take Your Exercise Pulse
Measuring Your Heart Rate with a Heart Monitor
Heart rate monitors typically use a chest strap to measure your heart rate. These gadgets range in price from $40 and up, and are the
most accurate method. They transmit the data to a wrist unit so you can see your heart rate throughout your workout. Models include
many other features with increasing price, such as tracking your heart rate zones, stopwatch features, calories burned and more. Other
kinds of heart rate monitors include handgrip pulse monitors on treadmills, and pulse monitors where you place one or two fingers on
a sensor for a reading. Before You Buy a Heart Rate Monitor2
Maximum Heart Rate
Your maximum heart rate is as fast as your heart can beat. This varies for each person, but age is generally used as a guide for what your
maximum heart rate is likely to be. A more individualized number can be provided by testing by an athletic trainer, or as a function of some
of the more expensive heart rate monitors. Our heart rate calculator is age-based and you can use it to see your maximum heart rate and
also to find out bpm for target heart rates based on percentages of the maximum heart rate. Heart Rate Calculator4
If you divide heart rate target zones by percentage of maximum heart rate, it breaks out into five zones. Each zone has different benefits.
Human Performance
84
Healthy Heart Zone

This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.

You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.

Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this
zone with days of exercising in the higher heart rate zones, to give a recovery/easy day.

Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown
that it works to help decrease body fat, blood pressure and cholesterol.

In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.
Healthy Heart Walking Workout1
Fitness Zone

This zone is from 60 to 70% of your maximum heart rate.

You will be breathing heavier but will still be able to speak in short sentences.

You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going
faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more
than any other factors.

In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.

You get the same health benefits and fat-burning benefits as the healthy heart zone.
Fat-Burning Walking Workout2
Aerobic Zone

This zone is from 70-80% of your maximum heart rate.

You will be breathing very hard and able only to speak in short phrases.

This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new
blood vessels, and increases your heart and lung capacity.

Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.
85
Human Performance

You burn 50% of your calories from fat, 50% from carbohydrate, and less than 1% from protein.

With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that
same time. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more
calories per minute.

You may not be able to achieve this heart rate by walking, you may have to use racewalking technique or switch to jogging
to get into this heart rate zone.

Aerobic Walking Workout3
Anaerobic Zone - Threshold Zone

This zone is 80 to 90% of your maximum heart rate.

You will be unable to speak except a single, gasped word at a time.

This intense exercise will improve the amount of oxygen you can consume - your VO2 maximum.

This exertion level takes you to the limit where your body begins to produce lactic acid. Racewalkers use this zone to build
their ability to go even faster.

Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout.

You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute.

The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone.

You may not be able to achieve this heart rate by walking, you may need to use the racewalking technique or
switch to jogging/running.

Anaerobic Threshold Walking Workout
4
Red-Line Zone

The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this
zone for more than a few minutes.

You will be unable to speak except for gasping single words.

This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop
back down to a lower intensity for several minutes, and repeat.
Human Performance
86

You should consult with your doctor to ensure you can work out at such a high heart rate safely.

While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.
Varying Your Workout
Which zone should you work out in? It is best to vary your workouts for length and intensity, and allow a recovery day between days of
intense exercise in the aerobic, anaerobic, and red-line zone. Racewalker Dave McGovern has a suggested weekly walking workout schedule5
which varies the workouts for intensity and heart rate to improve speed, endurance and distance capacity.
Walking Workouts Maximum Heart Rate (MHR)
You will need to know your MHR to ensure you are working out at the right pace. Your maximum heart rate is determined by your genetic
make-up, gender, and age. The rule-of-thumb formulas work for many people, but the only accurate method is to have it tested by a
cardiologist or exercise physiologist by a treadmill stress test, or by an experienced coach under field conditions. If you are over the age of
35, overweight, have been sedentary for several years, or have a history of heart disease in your family, testing is recommended.
Basic MHR
Men = 220
minus Age
Women =
226 minus
Age
Approximate Maximum Heart Rate (beats per minute)
Age |
Maximum
Heart Rate 20
Male: 200 |
Female: 208
25 Male: 195 | Female: 201
30 Male: 190 | Female: 196
35 Male: 185 | Female: 191
87
Human Performance
40 Male: 180 | Female: 186
45 Male: 175 | Female: 181
50 Male: 170 | Female: 175
55 Male: 165 | Female: 171
60 Male: 160 | Female: 166
65 Male: 155 | Female: 161
70 Male: 150 | Female: 156
Heartrate Calculator1
Enter your age and target percentage to see the desired beats per minute.
Links in this article:
1. http://walking.about.com/library/cal/blcalcheartrate.htm
2. http://walking.about.com/cs/heartratemonitor/bb/bybhrm.htm
3. http://walking.about.com/cs/fitnesswalking/a/walkworkouts_2.htm
4. http://walking.about.com/cs/fitnesswalking/a/walkworkouts.htm

HP01SG-HP (BC Approved 1 Jan 16)

Transcription

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