STANDARDIZED PHYSICAL TRAINING SESSION
PHYSICAL FITNESS GUIDE
GETTING STARTED
Your physical training program will begin with an assessment of your present physical condition. Your Instructor will administer an assessment, which consists of one minute of push-ups, one minute of sit-ups, and a timed, one-mile run. This assessment will determine your starting point and appropriate placement in the Standardized Physical Training Program.
Safety Considerations
This Program is a safe and effective way to improve your physical fitness. To achieve these results it must be followed as written.
• ALWAYS perform the prescribed warm-up and cool-down before and after the training activity.
• Perform ONLY the prescribed number of sets and repetitions on the training schedule.
• Proper form (precision) is more important than the sloppy execution of more repetitions.
• Perform ALL the exercises in the order listed for each drill.
• If you miss a day of training pick up with the next day of the training schedule.
• Exercise with a training partner whenever possible.
Although a little muscle soreness is to be expected when beginning a new physical training program do not aggravate injuries by continuing to exercise when you are feeling pain or discomfort.
Injury Control
Injuries are not uncommon during intense physical training. Most injuries can, however, be prevented. Safety is always a major concern. Many common injuries are caused by overuse, that is exercising too much and too often and with too rapid an increase in the work load. Most overuse injuries can be treated with rest, ice, compression and elevation.
The most common running injuries occur in the feet, ankles, knees and legs. Although they are hard to eliminate, much can be done to keep them to a minimum. Preventive measures include proper warm-up and cool-down. Failure to allow recovery between hard bouts of running can lead to overtraining and can also be a major cause of injuries. lf you experience continuing or acute pain, see your doctor.
Shoes
Proper footwear may play a role in injury prevention. Choosing a running shoe that is suitable for your particular type of foot can help you avoid some common running-related injuries. It can also make running more enjoyable and help you get more mileage out of your shoes.
• Always tie and untie shoes when putting them on and taking them off.
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• Expect shoes to be comfortable when you try them on. lf they are not, then do not buy them.
• How a shoe looks is not as important as proper fit or comfort.
• Replace running shoes when they begin to show visible wear or after 500 miles of use, whichever occurs first.
• The best shoe for you may not be the most expensive. Always try on both shoes and walk around the store to ensure they fit before purchasing.
• If possible shop for shoes at the end of the day instead of in the morning. Your feet swell from being in shoes and moving around all day.
Clothing
Proper clothing can also help prevent injuries.
• Ensure that you are wearing some sort of reflective material if exercising during hours of low visibility.
• Clothes should be comfortable, light in color, and fit loosely in warm weather.
• Clothing may be layered according to personal preference in cold weather and gloves or mittens and ear-protecting caps should be worn to prevent frost bite.
• Rubberized or plastic suits should NEVER be worn during exercise or the physical assessments.
Environmental Conditions
• Do not exercise in extremely hot or cold weather; try to find an alternate indoor location to reduce the risk of heat or cold injuries.
• Avoid exercising near heavily traveled streets and highways during peak traffic hours.
• Avoid exposure to pollutants before and during exercise if possible (including tobacco).
• In areas of high smog concentrations train early in the day or later in the evening.
• Use a waterproof or sweat-proof sun block when exercising in warm weather to avoid sun burn. Follow the instructions on the bottle for proper use.
STANDARDIZED PHYSICAL TRAINING SESSION
A standardized physical training session consists of three essential elements: warm-up, activity, and cool-down. These elements are integrated to produce the desired training effect.
The warm-upshould last approximately 15 minutes and occur just before the activities of the physical training session.
The activities of your standardized physical training session are specified on the physical training schedule.
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The cool-down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet. You should begin the cool-down by walking until your heart rate returns to less than 100 beats per minute (BPM) and heavy sweating stops. The cool-down should last approximately 10 minutes and occur immediately after the activities of the standardized physical training session.
Conditioning Drill 1
Conditioning Drill1consists of a variety of calisthenics that develop motor skills while challenging strength, endurance and flexibility. The exercises in the drill are always performed in the sequence listed below. Conditioning Drill 1 is always used in the conduct of the warm-up.
Conditioning Drill 1
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