Personal Training Plan - US Navy Physical ... - navy-prt. . NAVY PERSONAL TRAINING PLAN TABLE OF CONTENTS Acknowledgments .....2 Physical Fitness Overview

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<ul><li><p>U.S. NAVYPERSONAL TRAINING PLAN</p></li><li><p>This booklet is a component of the Physical Fitness Enhancement Initiative by the Navy Environmental Health Center. It was devel-oped in cooperation with the Cooper Institute for Aerobics Research, Dallas, Texas.</p><p>This booklet is a component of the Physical Fitness EnhancementInitiative by the Navy Environmental Health Center. It was devel-oped in cooperation with the Cooper Institute for Aerobics Research;Dallas, Texas.</p><p>Reviewed and Approved</p><p>R.L. BuckCommanding Officer</p><p>U.S. Navy Personal Training Plan(NEHC-TM 6100.98-4, October 1998)</p></li><li><p>U.S. NAVYPERSONAL TRAINING PLAN</p><p>TABLE OF CONTENTS</p><p>Acknowledgments ............................................. 2</p><p>Physical Fitness Overview ................................ 4</p><p>Stretching/Injury Prevention ............................. 6</p><p>Cardiovascular Fitness ....................................... 8</p><p>Aerobics Points System ..................................... 9</p><p>Aerobic Points for Running and Walking ........ 10</p><p>Aerobic Points for Swimming ......................... 11</p><p>Muscular Strength &amp; Endurance ..................... 12</p><p>Caution About Ergogenic Aids ........................ 13</p><p>Navy Contacts .................................. Back Cover</p></li><li><p>4</p><p>PHYSICAL FITNESS OVERVIEWPhysical fitness is an essential andcritical component of readiness. Fitnessis much more than the absence ofdisease. It is a state of being thatincludes strong, flexible muscles and anefficient system for getting oxygen and</p><p>nutrients to the body.Muscular strength and endurance</p><p>activities help your muscles become stronger,giving them both the raw strength and abilityto work repeatedly without undue fatigue.</p><p>Flexibility or stretching exercises arenecessary to prevent injury to the muscles and joints, andto allow the muscles to work efficiently through a fullrange of motion.</p><p>Cardiovascular activities, such as running and swim-ming, help the heart, lungs and blood vessels become moreeffective at delivering to the muscles what they need tofunctionoxygen and glucose.</p><p>Physical fitness is a state of being that must bemaintained. You have to specifically exercise the musclesand joints where you want improvement. It is both a</p><p>4</p></li><li><p>science and an art, requiring effort and balance. It is alsoachievable by everyone, despite body type, family healthhistory, and past habits.</p><p>You may or may not be ready to make all the changesit takes to achieve maximum fitness, but youre probablyready to do something. Each day,what you canwalk around theblock, do a few push-ups, dosome of the stretching exercisesshown on page 7.</p><p>And on days when youarent able to get moving, dontget discouraged. Just planahead for the next day.Building new habits, evenpositive ones, takes somework, so dont get discouraged bytemporary setbacks.</p><p>Physical fitness can be achieved working by yourself,with your family, or with your friends. Many people findworking out with a partner to be motivating. Find someonewho is at about the same fitness level as you, and jointlymake a commitment.</p><p>5</p><p>do</p><p>5</p></li><li><p>STRETCHING/INJURY PREVENTIONStretching is important for everyone, from the</p><p>Olympic athlete to the most committed couch potato.Stretching makes the muscles, ligaments and tendons moreflexible and elastic-like. Rather than tearing or breakingwhen under strain, a flexible muscle is more likely tostretch and give. Flexibility prevents injuries, like backinjuries and sprained ankles, and helps you performeveryday tasks with greater ease.</p><p>Stretching is joint specificyou have to target eachmuscle group and joint separately. The stretches on page 7should be done at least 5 days a week, and every day isbetter. Develop a routine where you do each stretch 1 to 3times for at least 10 to 30 seconds. Set aside time and getin the habit of doing them.</p><p>Its best to warm up first by walking, jogging, etc. for3 to 5 minutes. Then stretch. Afterwards do your workoutor play your sport, like softball, volleyball, or basketball.</p><p>Then stretch again after youve cooled down and yourheart rate is almost back to normal. Never stretch a coldmuscle. Always warm up first!</p><p>Also, always do slow static stretching. Dont swing orbounce. Stretch until you feel tension, but not pain.</p><p>66</p></li><li><p>7</p><p>Neck Stretch Triceps Stretch</p><p>Butterfly (Groin)Stretch</p><p>Lower Back Stretch(1 knee)</p><p>Quadriceps Stretch</p><p>Back Extension Stretch</p><p>Calf Stretch</p><p>Hamstring Stretch</p><p>Upper Back Stretch</p><p>Chest &amp; Biceps Stretch</p><p>7</p></li><li><p>CARDIOVASCULAR FITNESSCardiovascular fitness is the result of doing activities</p><p>that exercise your heart, lungs and blood vessels. The typeactivity you need to achieve cardiovascular fitness isaerobic, which uses large muscle groups at an intensity thatcan be sustained for a long period of time.</p><p>Activities such as running, jogging, brisk walking,stair climbing, rowing, swimming, aerobic dance, andbicycling should make you work hard enough that yourebreathing harder and perspiring some. A good rule ofthumb is that you can carry on a light conversation, butcant sing. A more exact way to gauge your intensity is toaim for your target heart rate. If you dont know how todetermine what your heart rate should be, ask your PRTcoordinator or a fitness professional to help.</p><p>Your workout should last at least 20 minutes, notincluding your warm-up, cool down, or stretching.</p><p>To be sure youre getting a good workout, follow theFITT Principle:</p><p> F Frequency: 3-5 times a week I Intensity: Target Heart Rate, or Talk but cant Sing T Time: 20 to 60 minutes of aerobic activity T Type of Activity: Something you enjoy</p><p>88</p></li><li><p>EXPLANATION OF AEROBICS POINTS SYSTEMOn the following two pages is a listing for aerobic</p><p>points you can earn by walking, running or swimming. Thepoints were developed, along with scoring for many otheractivities, by Dr. Kenneth Cooper, and first appeared in hisbest-seller book Aerobics. The system was updated inDr. Coopers 1982 book The Aerobics Program for TotalWell-Being. The points are the same for men and women.</p><p>Your goal should be to work up to earning at least 30points per week. You may not be there now. If not, bepatient. If youre interested in activities other than walking,running or swimming, or in other distances and times, referto The Aerobics Program for Total Well-Being.</p><p>To record your points, get a small calendar or note-book. Each day, record your activity and how many pointsyou earned. Your personal goals will depend on what youwant to accomplish. If training for a sporting event, yourgoals will be higher than if you are just beginning to workout. Just 10 points a week will result in significantimprovements for the previously sedentary person. Theathlete may earn 100 or more points a week. A reasonablegoal is to earn 6 points five days a week.</p><p>99</p></li><li><p>COOPER AEROBICS POINTS FOR RUNNING/FAST WALKING(MEN AND WOMEN)</p><p>10</p><p>1.0 mileover 20:01 min ................. 020:00 - 15:01 min ................. 115:00 - 12:01 min ................. 212:00 - 10:01 min ................. 310:00 - 8:01 min ................. 48:00 - 6:41 min ................. 56:40 - 5:44 min ................. 6under 5:43 min ................. 7</p><p>1.5 milesover 45:01 min ................. 045:00 - 30:01 min ................ 1/230:00 - 22:31 min ................. 222:30 - 18:01 min .............. 31/218:00 - 15:01 min ................. 515:00 - 12:01 min .............. 61/212:00 - 10:01 min ................. 810:00 - 8:35 min .............. 91/2under 8:34 min ............... 11</p><p>2.0 milesover 40:01 min ................. 140:00 - 30:01 min ................. 330:00 - 24:01 min ................. 524:00 - 20:01 min ................. 720:00 - 16:01 min ................. 916:00 - 13:21 min ............... 1113:20 - 11:27 min ............... 13under 11:26 min ............... 15</p><p>2.5 milesover 50:01 min .............. 11/250:00 - 37:31 min ................. 437:30 - 30:01 min .............. 61/230:00 - 25:01 min ................. 925:00 - 20:01 min ............ 111/220:00 - 16:41 min ............... 1416:40 - 14:19 min ............ 161/2under 14:18 min ............... 19</p><p>3.0 milesover 1hr 1 sec ................. 21:00:00 - 45:01 min ................. 545:00 - 36:01 min ................. 836:00 - 30:01 min ............... 1130:00 - 24:01 min ............... 1424:00 - 20:01 min ............... 1720:00 - 17:10 min ............... 20under 17:09 min ............... 23</p><p>4.0 milesover 1:20:01 ................. 31:20:00 - 1:00:01 ................. 71:00:00 - 48:01 min ............... 1148:00 - 40:01 min ............... 1540:00 - 32:01 min ............... 1932:00 - 26:41 min ............... 2326:40 - 22:53 min ............... 27under 23:00 min ............... 31</p><p>5.0 milesover 1:40:01 ................. 41:40:00 - 1:15:01 ................. 91:15:00 - 1:00:01 ............... 141:00:00 - 50:01 min ............... 1950:00 - 40:01 min ............... 2440:00 - 33:21 min ............... 2933:20 - 28:35 min ............... 34under 28:34 min ............... 39</p><p>6.0 milesover 2:00:01 ................. 52:00:00 - 1:30:01 ............... 111:30:00 - 1:12:01 ............... 171:12:00 - 1:00:01 ............... 231:00:00 - 48:01 min ............... 2948:00 - 40:01 min ............... 3540:00 - 34:19 min ............... 41under 34:18 min ............... 47</p><p>10</p></li><li><p>11</p><p>COOPER AEROBICS POINTS FOR SWIMMING(MEN AND WOMEN)</p><p>200 Yardsover 6:41 min ................... 06:40 - 5:01 min .............. 1.255:00 - 3:21 min .............. 1.67under 3:20 min .............. 2.50</p><p>400 Yardsover 13:21 min ................... 013:20 - 10:01 min .............. 2.5010:00 - 6:41 min .............. 3.33under 6:40 min .............. 5.00</p><p>500 Yardsover 16:41 min ................... 016:40 - 12:31 min .............. 3.1212:30 - 8:21 min .............. 4.17under 8:20 min .............. 6.25</p><p>600 Yardsover 20:01 min ................... 020:00 - 15:01 min .............. 3.7515:00 - 10:01 min .............. 5.00under 10:00 min .............. 7.50</p><p>700 Yardsover 23:21 min ................... 023:20 - 17:31 min .............. 4.8817:30 - 11:41 min .............. 6.33under 11:40 min .............. 9.25</p><p>800 Yardsover 26:41 min ................... 026:40 - 20:01 min .............. 6.0020:00 - 13:21 min .............. 7.67under 13:20 min ............ 11.00</p><p>900 Yardsover 30:01 min ................... 030:00 - 22:31 min .............. 7.1322:30 - 15:01 min .............. 9.00under 15:00 min ............ 12.75</p><p>1000 Yardsover 33:21 min ................... 033:20 - 25:01 min .............. 8.2525:00 - 16:41 min ............ 10.33under 16:40 min ............ 14.50</p><p>1200 Yardsover 40:01 min ................... 040:00 - 30:01 min ............ 10.5030:00 - 20:01 min ............ 13.00under 20:00 min ............ 18.00</p><p>1400 Yardsover 46:41 min ................... 046:40 - 35:01 min ............ 12.7535:00 - 23:21 min ............ 15.67under 23:20 min ............ 21.50</p><p>1600 Yardsover 53:21 min ................... 053:20 - 40:01 min ............ 15.0040:00 - 26:41 min ............ 18.33under 26:40 min ............ 25.00</p><p>1800 Yardsover 1:00:01 ................... 01:00:00 - 45:01 min ............ 17.2545:00 - 30:01 min ............ 21.00under 30:00 min ............ 28.50</p><p>The Cooper Aerobics Points System, fromThe Aerobics Program for Total Well-Being</p><p>Copyright 1982 by Kenneth H. Cooper</p><p>11</p></li><li><p>MUSCULAR STRENGTHDeveloping muscular strength is very important for</p><p>several reasons, including improved performance,prevention of injuries, enhanced personal appearance,maintenance of good posture, and even increased bone mass.</p><p>People use many different methods to developstrength, including free weights, resistance machines, andbody weight activities such as push-ups, curl-ups and pull-ups. Regardless of the method, improvement will resultonly through overloading the muscle in a progressivemanner. Overload can be achieved by any combination ofthe following:</p><p>Increase the amount of weight lifted;Increase the repetitions in a set;Increase the number of sets; andDecrease the rest time between sets.Women should not be afraid of resistance training.</p><p>Only under rare circumstances do women develop muchbulk from lifting weights. Most women will experiencenoticeable muscle toning, greater muscle definition, andincreases in strength.</p><p>On the next page are some tips to help you plan yourstrength training workout.</p><p>1212</p></li><li><p>Caution About Ergogenic AidsSome athletes try to gain an advantage by using drugs</p><p>and other substances, also called ergogenic aids, toenhance performance and accelerate muscle growth. Mostdo not work at all, and many have significant risk. Everysubstance with potential benefit carries some dangers.Eating a well-balanced diet can provide you with all thenutrients you need.</p><p>On the following pages are guidelines that may helpyou make decisions about ergogenic aids.</p><p>STRENGTH TRAINING TIPS Work muscles that are opposite to each other, that is on each side of a joint</p><p>Example: biceps and triceps</p><p> Perform a minimum of 8-10 separate exercises each workout</p><p> Plan your workouts to last less than 1 hour</p><p> Perform at least one set of 8-12 reps of each exercise</p><p> Perform these exercises at least 2 nonconsecutive days each week</p><p> Use proper technique for each exercise</p><p> Perform each lift through a full range of motion</p><p> Perform both lifting and lowering portion of exercise in a controlled manner</p><p> Maintain a normal breathing pattern. Dont hold your breath</p><p> Work out with a training partner. Never lift heavy free weights without a spotter</p><p>1313</p></li><li><p>14</p><p>Comments</p><p>No valid scientific evidencethat individual amino acids orcombinations of single aminoacids provide any benefit.</p><p>Research data is notconclusive.</p><p>Early studies showedpromise, but more recent,studies show no effect.</p><p>Studies show no effect onathletic performance. Maycause severe allergic reaction.</p><p>Works for some people inmiddle distance andendurance sports. Banned athigh levels by the Interna-tional Olympic Committee.Side effects include cardiacarrhythmia, and dehydration.</p><p>Eat a well balanced, highcarbohydrate diet; use highcarbohydrate foods, beveragesand bars to replenish glucoseduring exercise that lastsmore than 1 hour.</p><p>Claims</p><p>Increase muscle mass;increase growthhormone production</p><p>Protect muscles fromdamage duringintensive stress</p><p>Increase muscle massthrough stimulation ofgrowth hormone</p><p>Enhance recoveryfrom exercise; increaseenergy level</p><p>Increase enduranceperformance byincreasing the releaseof free fatty acids,thereby slowing theuse of oxygen</p><p>Reduce fatigue byrestoring andmaintaining bloodglucose</p><p>Name</p><p>Amino Acids</p><p>AntioxidantVitamins (C, E)(betacarotene)</p><p>Arginine/Ornithine</p><p>Bee Pollen</p><p>Caffeine</p><p>Carbohydrate</p><p>POSITIVENEGATIVE</p><p>14</p></li><li><p>Name Claims Comments</p><p>Chromium Promote muscle gain Studies to date have beenPicolinate and fat loss poorly conducted.</p><p>Creatine Increase energy; May be most useful inMonohydrate promote muscle short duration power and</p><p>development; burn strength activities. Mayfat; delay fatigue cause weight gain due to</p><p>water retention. Safety oflong-term use not yetdetermined.</p><p>DHEA Increase energy levels; Significant side effects.decrease body fat; Long-term effects are notincrease intelligence; known. Banned in Olympicenhance memory and N...</p></li></ul>