Full text of "Physical Fitness Manual"

See other formats

GA
N200
.Ml
1984
P45

Law Enforcement

hysical Fitness Manual

Department Of Natural Resources

RECEIVED

Documents
UGA LIBRARIES"

Digitized by the Internet Archive

in 2013

http://archive.org/details/physicalfitnessmOOgeor

Table of Contents

PREFACE

Physical Fitness 10

Commissioner's Memorandum 11

INTRODUCTION

Purpose of the Program 14

The Program: An Overview 15

PART I 17

AEROBIC FITNESS AND WORK CAPACITY

Fitness and Work Capacity 18

Step Test 18

Personal Fitness 20

Five Cardiac Risk Factors 20

1 . Hyperlipidemic 21

2. Hypertension 21

3. Cigarette Smoking 22

4. Overweight 22

5. Physical Inactivity 23

Lifestyle 24

Self-Scoring Test, Heart Attack and Stroke Risk 25

How It Feels To Have A Heart Attack 26

Stroke 26

Back Injuries 27

Fitness and Health 28

PART II 31

AEROBIC FITNESS PRESCRIPTIONS

Determining Medical Fitness 32

Your Fitness Prescription 33

Intensity 33

Heart Rate Training Zones 35

Duration 36

Frequency 36

The Right Exercise 37

Physical Activity Index 38

Aerobic Fitness Prescriptions Chart 39

Applying Your Fitness Prescription 41

Warm-Up/Cool-Down 43

Warm-Up 43

Cool-Down 44

Specificity 44

Exercises Warm-up 45

Aerobic Training Session 58

Great Expectations 59

Walk-Jog-Run Programs 59

Starter Programs 61

Red Walking Program 61

White Walk-Jog Program 62

Blue Jogging Program 62

Intermediate Program (Jog-Run) 12 Weeks 63

Advanced Aerobic Training 70

Aerobic Supplements 71

Skipping Rope 71

Run In Place 72

Stationary Bicycle 72

Treadmill 72

Bench Stepping 73

Stair Running 73

Maintaining Aerobic Fitness 73

Year-Round Activity 74

PART III 75

MUSCULAR FITNESS AND WORK CAPACITY

Muscular Strength 76

Muscular Endurance 77

Flexibility and Stretching 77

Stretching Techniques for Increased Flexibility 78

Static Stretching 78

Upper Body, Trunk, and Lower Back

Stretching Exercises 80

Other Muscular Fitness Factors 86

Balance 86

Agility 86

Skill 86

Muscular Fitness 87

Weight Training 87

Safety Precautions 89

Muscular Strength and Endurance Exercises 90

Exercises For The Lower Back 97

PART IV 1 05

SPECIAL CONSIDERATIONS

Running 106

Shoes 1 06

Clothing 107

Running Technique 107

When and Where? 108

Environmental Factors 109

Heat and Exercise 109

Hot Weather Warning Signs 111

Altitude and Exercise 112

Air Pollution and Exercise 112

PART IV — (CONTINUED)

Exercise Problems 113

Blisters 113

Muscle Soreness 113

Muscle Cramps 114

Bone Bruises 114

Ankle Problems 114

Achilles Tendon 115

Shin Splints 115

Knee Problems 116

Low Back Pain 116

Stressful Exercises 117

Sudden Vigorous Exercise 117

Warning Signs 117

Group No. 1 117

Group No. 2 118

Group No. 3 118

PART V 119

FITNESS AND WEIGHT CONTROL

Death Rate and Overweight 1 20

Height and Weight Table 1 22

Cause of Obesity 1 23

Health Problems Associated with Obesity 1 24

Changes in Normal Body Function 1 24

Risk of Disease 1 25

Effects On Established Diseases 1 25

Treatment, Prevention, and Control of Obesity 1 25

Diet 125

Short Method for Assessment of Energy Expenditure 128

Cooper Guidelines for Healthy "Prudent" Diet 129

Cooper Guidelines for Losing Weight 131

Habit Examples — Exercise 1 34

PART V - (CONTINUED)

Habit Examples — Diet .... 135

Caloric Cost of Various Activities 1 37

Counting Calories 141

Calories in Food Chart 141

PART VI 1 47

STRESS

Relaxation Therapy Environment 1 50

Stages of Relaxtion 1 50

Prevention Through Education 151

Stress Rating Scale 1 52

PART VII 1 55

PHYSICAL FITNESS ASSESSMENT

Resting Heart Rate 1 56

Police Officer Standards for Resting Heart Rate 1 57

Resting Blood Pressure 157

Police Officer Standards for Resting Blood Pressure 1 58

Bench Step Test 1 59

Muscular Endurance 1 60

Push-Ups 1 61

Sit-Ups 1 62

Flexibility 1 64

Fitness Classification — Flexibility Females 166

Fitness Classification — Flexibility Males 166

Fitness Classification — Leg Press — Females 1 67

Fitness Classification — Leg Press — Males 1 67

Fitness Classification — Bench Press — Females 168

Fitness Classification — Bench Press — Males 168

PART VI! — (CONTINUED)

Individual Body Composition 169

Skinfold Measurement 1 70

Order and Location of Skinfold Measurements 170

Percent Fat Estimates for Men (Under 40) 1 73

Percent Fat Estimates for Men (Over 40) 1 74

Percent Fat Estimates for Women 175

Male — % Body Fat 1 76

Female — % Body Fat 176

Formula for Determining Maximum and

Training Heart Rate (THR) 177

PART VIII 1 79

CONCLUSION

Personal Goals 1 80

How to Exercise 181

Exercise Precautions 181

Spasmodic Exercise 181

Prolonged Fatigue 181

Alcohol 181

Cigarette Smoking 1 82

Chest Pain 1 82

Shortness of Breath 1 82

Competition 1 83

Sports 1 83

Sweating and Salt 1 83

Staleness 1 83

Medication 1 84

Overemphasis 1 84

Remember Your Age 1 84

Time 1 85

PART VIII — (CONTINUED)

Evaluation Activities 1 85

Special Mention 186

History 1 87

Selected Reference Book List 208

Acknowledgments 209

'■ \

1 '«

Physical Fitness

PERHAPS great great grandfather was being chased by wild
Indians, or a bear, or maybe he was simply covering a long distance
that he had to travel as quickly as possible, with his only means of
transportation — on foot. At any rate, it is not hard to envision him a
long distance runner of years past, in perfect physical condition.
We can imagine him getting his second wind quickly.

IF he managed to survive many years in those rather brutal
days, there is no doubt that his muscles must have possessed a
deep-rooted strength. He was probably confident in the knowl-
edge that he would be able to continue running until safety was
reached, the journey was ended, or the wilderness had been
overcome.

OF course, it would never be accurate to imply, of any period
of history, that physical fitness totally overshadowed mental alert-
ness or intelligence. However, the hardships of pioneer America
demanded that people like great great grandfather develop strong,
physically fit bodies in order to cope with the prevailing life style of
those rough and vigorously active times.

TWENTIETH Century Americans have been accused of phys-
ical flabbiness; they are encouraged to make a conscious effort to
develop their physical potential. This is, no doubt, excellent advice.
Even though the safe, American way of life does not demand
extreme muscular fitness, it is true that simple good health always
requires exercise. Beyond this, the emphasis on fitness in our lives
certainly has changed.

GREAT great grandfather was required to be physically fit, so
that he could meet the demands of his life situation. What is
required of us, so that we may be said to be adapting adequately to
life in the 1980's and the years ahead? Some insight into the
characteristic problems of our times may help answer that ques-
tion so that we may focus on fitness, and establish a criteria for
changes.

MEMORANDUM

TO: All Law Enforcement Personnel

FROM: Commissioner Leonard Ledbetter

DATE: September 12, 1984

SUBJECT: Physical Fitness Program

Perhaps more than any other image, the uniformed Conserva-
tion Ranger personifies the Department of Natural Resources to
the public. It should be a matter of personal pride for DNR law
enforcement personnel to make that image the best possible, one
which can be readily backed up by top quality performance on the
job.

Work in Conservation Law Enforcement requires strength and
endurance, although such demands are often sporadic. Fre-
quently, Conservation Officers who are confined to desks and
vehicle or boat patrols the majority of the year must engage in
arduous field work during deer and dove seasons, drug enforce-
ment activities, raft races, or other DNR activities. Without proper
conditioning, the stress of such physical activity can be unpleasant
and even harmful.

As you are aware, the Department implemented a mandatory
health screening examination for all law enforcement officers in
1982. That program was prompted by our concern for employee
health and safety. We also developed a physical abilities examina-
tion to test applicants selected for employment as Conservation
Rangers to ensure that they are capable of performing all assigned
duties. Both programs were developed in cooperation with the
State Merit System.

Officers who are unconcerned about maintaining a healthy
physical condition can quickly become a hazard to themselves, as
well as to their colleagues and to the citizens they serve. Coping
with unforeseen emergencies is a daily part of your duties; you
must have the stamina to withstand stress and to persevere under
circumstances in which a less capable person would fail.

With this goal in mind, we instituted a program to make it
possible for you to achieve and maintain this level of physical
fitness. Based on the "Aerobics" form of age-adjusted physical and
conditioning program developed by Dr. Kenneth Cooper of the
Aerobics Research Institute, Dallas, Texas, the program incorpo-
rates a point system that makes it possible for you to attain fitness
by any one of several forms of exercise, at a pace determined by
your own capacities and needs.

Two Law Enforcement Physical Instructors who were trained
by the Aerobic Research Institute will conduct the training, design-
ing an exercise program for each individual and periodically
assessing the level of fitness achieved.

Participation is on a voluntary basis. Being physically fit has
many job implications and has always been a contributing factor in
granting retirement extensions. Participation should also enhance
your ability to compete more successfully for promotions.

I urge each of you to view physical fitness as it relates to your
overall health and well-being. I encourage your involvement in this
program, if for no other reason than to better withstand the stresses
to which you are subjected in your work. You have my complete
support in the DNR Physical Fitness Program, and I will make
available the time and personnel necessary for you to succeed.

Introduction

Fitness means many things to many people. The physician
may view fitness as the absence of disease. The body-builder may
consider it well-developed muscles, while the young woman may
think it's a curvaceous figure. The coach defines fitness as those
factors related to success in sports, and the physical educator
looks for strength, endurance, flexibility, speed, agility.

Let me clarify what I mean by fitness and work capacity:
Fitness is the ability to carry out daily tasks with vigor and alert-
ness, and with ample energy to enjoy leisure time pursuits and to
meet unforeseen emergencies. Work capacity is the capability to
accomplish production goals safely and without undue fatigue.

Understanding fitness is just part of our purpose. Achieving
fitness is another. I'll explain how we will assess your current ievel
of fitness, then prescribe specific steps you can take to achieve
whatever fitness goals you may choose for yourself.

But fitness is more than increased work capacity or improved
safety on the job. It means better health and vitality, less risk of
heart disease, a trim, pleasing appearance, and more energy. It
enhances the quality of life by making an active lifestyle possible,
it's the best investment you can make towards those retirement
years.

The purpose of this manual is to help you do just that. We hope
reading it will give you an understanding of fitness and its relation-
ship to work capacity and that it will encourage you to seek the
benefits of fitness.

PURPOSE OF THE PROGRAM

The purpose of this program is to improve the cardiovascular
capacity and increase general endurance and muscular strength.
Cardiovascular deficiencies and musculoskeletal injuries are lead-
ing causes of personnel being absent from duty or retiring early
due to disability. The proper amount and kinds of physical activity
will reduce the number of injury-causing accidents and increase
the years of useful service as well as a healthful life for most
personnel.

Improvement in a person's physical fitness alone is not
enough to reduce effectively the risk of heart disease. A change is
required in your living habits at home, as well as at work, that will

further minimize the possibility of acquiring a heart problem.
These alterations include the cessation of smoking and the initia-
tion of proper eating habits, which include the right kinds and
amounts of food eaten.

THE PROGRAM: AN OVERVIEW

1 . Health screening, introduction program and pre-testing of
all Conservation Rangers by law enforcement physical
training staff to determine your level of physical fitness
and your ability to participate in the program.

2. Presentation of various exercise programs composed of
musculoskeletal and flexibility exercises, and exercises
designed to increase cardiovascular capacity.

3. Quarterly testing to determine progress or maintenance
levels.

4. Weight control and diet.

03
QL
CO

PARTI

Aerobic Fitness and Work Capacity

by: Brian J. Sharkey, Director

Human Performance Laboratory

University of Montana

and

U.S. Department of Agriculture

Forest Service Equipment Development Center

Missoula, Montana 59801

For our purposes, aerobic fitness is primarily a well -developed
oxygen system — strong heart and lungs that efficiently deliver
oxygen to the working muscles. Your maximum ability to take in,
transport, and use oxygen — maximum oxygen intake — is the
best single measure of fitness and work capacity. Since metabo-
lism in the presence of oxygen is termed aerobic, fitness can be
defined in terms of aerobic capacity.

MAXIMUM OXYGEN INTAKE = AEROBIC CAPACITY

FITNESS AND WORK CAPACITY

The connection between aerobic capacity and work capacity
is a direct one. The body requires energy to perform work, energy
created by burning fats and carbohydrates. This process takes
oxygen. The tougher the job, the more energy — and oxygen-
needed.

STEP TEST

A three minute step test will be given to predict each officer's
ability to take in, transport, and use oxygen (aerobic capacity), the
most important factor limiting the ability to perform arduous work.
The body cannot store oxygen, so working muscles, which need a
continuous supply to perform vigorous day-long work, require an
efficient oxygen intake and delivery system.

This ability can be measured in the laboratory on treadmills
and bicycles. But lab testing is costly and time consuming, so it is

unsulted for testing large numbers of people. For that reason, the
three (3) minute step test has been selected by the Department
because It Is easy to administer and inexpensive.

The step test was developed by Swedish physiologists. It was
subjected to field trials to determine if it differentiated levels of
fitness, and additional data were collected in lab studies to validate
test scores. The step test proved accurate and easy to give. Most
important, taking it does not tax older or unfit persons unnecessar-
ily. The test is moderately strenuous but far less than a full active
day in the field can be.

The test itself is simple. It entails stepping on and off a bench
(12 inches high) in time to the beat of a metronome. The rate of
stepping is 24 steps per minute. Immediately after the three min-
utes of stepping the officer sits down. The heart rate is measured
by taking the pulse at the wrist or throat for 60 seconds beginning
exactly 5 seconds after the step test ends. The results can be used
to estimate maximum oxygen intake using body weight and age.

In jobs where oxygen and energy needs are low, indoor office
or classroom instruction for example, performance is not as related
to fitness. When oxygen and energy demands are high, running
chase in pursuit of a violator or other emergencies for example,
individuals with a low aerobic capacity may only be able to work at
25 percent of that capacity for prolonged periods. Those with a
relatively high aerobic capacity may be able to work at 50 percent
of that maximum for long periods. The fit officer is able to sustain a
higher work rate than the unfit.

But perhaps you have a desk job and never expect to do
strenuous fieldwork or chase a violator. Will aerobic fitness help
you? Well, aside from the health benefits which I will discuss next,
here is how fitness can benefit the administrators and supervisors
confined to the office.

Muscles burn carbohydrate (sugar) or fat for energy. The
brain and nervous system depend on blood sugar for energy. Unfit
individuals tend to use more sugar for a given task than do the fit.
As you train for fitness, you become better able to fuel working
muscles with fat, thus conserving limited sugar supplies for the
brain. With more blood sugar available, you are less likely to tire,
either on the job or off. Your mind is sharper; you work better.

Ask yourself these questions:

• Do I tire during the workday?

• Am I tired at the end of the workday?

• Do I have the energy left over after work for hobbies or
other leisure-time pursuits?

• Do I have the energy for weekend or other off day
chores and some left over for fun?

If you seem to tire easily without good reason, if you seem to
need a lot of naps, if you lack the energy to join the children or
friends in an active game, consider the benefits of aerobic fitness.

FIT OFFICERS MISS FEWER DAYS OF WORK

PERSONAL FITNESS

Cardiovascular diseases (diseases of the heart and circulatory
system) can be classified respectively as hypokinetic diseases and
disorders. The word "hypokinetic" comes from the Greek word
hypo, meaning under and kinesis, meaning activity. Lack of exer-
cise, or under activity, is a major risk factor contributing to heart
disease.

Living habits, such as smoking or overeating, have been
related to cardiovascular disease. Health conditions such as high
blood pressure and high levels of cholesterol or other fatty sub-
stances in our blood have also been found to be risk factors related
to heart disease.

Coronary heart disease is the end result of a process which
begins many years before it first becomes manifested. Even
though all of the risk factors are not known as to the cause of
coronary heart disease, it is known that there are persons with
certain characteristics who are likely to develop a heart attack.

Individuals who have these particular conditions are called
persons with high risk factors. There are approximately ten of
these heart disease risk factors, however of these ten, five are of
particular importance and are considered cardinal risk factors for
coronary heart disease.

These five cardiac risk factors are as follows:

1 . Hyperlipidemic (elevated blood fats)

2. Hypertension (elevated blood pressure)

3. Cigarette smoking

4. Overweight (increased percent of body fat)

5. Physical inactivity

The goal in the prevention of coronary heart disease, there-
fore, is to change these coronary heart disease risk factors by
changing the life style and habits which you may have learned from
chiidhood.

Hyperlipidemia

There is good evidence that a change in our diet habits, which
would decrease our blood cholesterol, would significantly lower
the incidence of coronary heart disease. The cholesterol (satu-
rated fats) come principally from animal and dairy products.
Examples of the saturated cholesterol fats are beef, pork, milk,
cheese, ice cream and eggs. These saturated cholesterol fats
become deposited in the inner wall of our arteries, particularly the
arteries of the heart, and are the initial deposits which occur in
coronary heart disease.

Polyunsaturated fats which are fats obtained from vegetable
oils such as corn oil, cottonseed oil and safflower oil, are beneficial
to the body and may aid in lowering the deposition of cholesterol in
our arteries. The fats in our diet should be principally polyunsatu-
rated fats and not saturated cholesterol containing fats. The mono-
saturated fats (olive oil, peanut oil and avocados) have no effect
either in raising or lowering the cholesterol content. They are
neutral fats and have no particular role except to supply calories.

It is important to maintain a proper diet. This should be done
by eating less beef and pork, substituting fish, fowl, (chicken,
turkey) and veal as these contain a minimum of cholesterol fats. We
should use vegetable margarines that contain polyunsaturates,
they can be identified by a label which lists a liquid vegetable oil as
the first ingredient. The only exception to this is coconut oil, which
is a saturated cholesterol oil and should not be used. Many of the
dairy substitutes contain coconut oil.

Hypertension

Blood pressure is simply the pressure put on the walls of the
arteries as the heart pumps blood through them. In all human
beings it varies from minute to minute, going up when we are
excited, and down when we rest. However, in some people, blood
pressure goes up too high and stays that way. This is called high
blood pressure, or hypertension.

The control of high blood pressure is an important way to
lower the risk of coronary heart disease. An uncontrolled elevation

of the blood pressure (140/90 or over) Is a definite risk factor in
coronary heart disease. Apparently, the pressure elevation within
the arteries tends to damage the lining and causes blood clots to
form which, added to the deposit of fats, narrows the channel in the
artery. A regular medical checkup is the only way that early high
blood pressure can be detected. The symptoms of high blood
pressure are late in appearing. It is the only risk factor that can be
controlled by medication.

Anyone with high blood pressure should be under medical
supervision. Treatment may include drugs to lower the pressure,
diet to reduce weight, elimination of cigarette smoking and modifi-
cation of stressful living habits.

Cigarette Smoking

For a heavy cigarette smoker (over 20 cigarettes a day), the
danger of having a heart attack is three and one-half times greater
than that in the non-smoker. For even the mild smoker, the individ-
ual who smokes ten a day, there is a double increase in the risks of
having a heart attack. The risk of cigarette smoking in the produc-
tion of coronary heart disease is great.

It is important to recognize that if no permanent harm has
been done, an individual may be able to recover fully from the
effects of cigarette smoking if he discontinues and does not start
again. Stopping cigarette smoking completely is a mandatory
requirement for maintenance of good health.

As far as is known, smoking pipes or cigars involves no
increased risk of heart attack, probably because the smoke is not
inhaled. However, pipe and cigar smoking does increase the risk of
mouth and throat cancer.

Overweight

The percent of body fat which an individual has is of more
importance than his actual weight on a scale. The overweight
sedentary American has approximately 25 to 30 percent of body
fat. Ideally, an individual should have about 13.5 percent of body
fat.

Nutritionists and physicians who study weight reduction now
believe that not only dietary restrictions but exercise must be used
to lower the ratio of the percent of body fat to lean body mass. The
use of skin fold measurements (callipers) is one way to determine
the percent of body fat. The goal should be to decrease the percent

of body fat to about 1 3.5 percent of our total weight. There is some
indirect evidence that the higher the percent of body fat, the higher
the amount of cholesterol in the arteries.

Physical Inactivity

There is good evidence that the physically inactive person is
much more likely to develop coronary heart disease than the active
individual.

The human body is provided with over 600 muscles and the
body depends upon them for its life. Muscles move food along the
digestive tract, suck air into the lungs, and tighten blood vessels to
raise the blood pressure when needed for an emergency. The most
important muscle of all is the heart which, by constantly pumping
blood, nourishes the other muscles of the body. Inactivity leaves
the heart muscle weak. Exercise strengthens it, making it a more
efficient pump. The heart of the unconditioned person, for exam-
ple, may eject only 70 percent of the blood in each chamber.
Ejection may improve to 80 or 90 percent in the conditioned per-
son, thus the heart will beat less often. This allows the heart to get
more rest between beats. Exercise reduces the total work done by
the heart.

Unconditioned: heart rate = 70 beats a minute * 60 minutes an

hour x 24 hours = 100,800 beats a day

Conditioned: heart rate = 50 beats a minute x 60 minutes an

hour x 24 hours = 72,000 beats a day.

One of the characteristics of muscles is that if they are not
used, they weaken and deteriorate. Muscles are consequently
starved through lack of physical activity which is unnatural to the
human body. The heart responds to the demands of exercise by
beating stronger and your entire system will operate with more
efficiency.

As physical activity increases, the risk of heart disease
declines. The American Medical Joggers Association, a group of
runner-doctors, believes that runs of 6 miles or more a day give the
runner virtual immunity from heart disease. Proper diet, weight
control, no smoking or smoky rooms, and reduced tension and
stress also are factors in preventing heart disease. So your lifestyle
may be as important as physical activity.

LIFESTYLE

• Vigorous physical activity

• Sensible diet

• Low body weight

• No Smoking

• Reduced tension and stress

Simplified Self-Scoring Test of Heart Attack and Stroke Risk

RISK HABIT OR FACTOR

INCREASING RISK

1. Smoking

Up to 9

10 to 24

25 to 34

35 to?

Cigarettes

Score

None

per day

II. Body Weight

Ideal

Up to 9

10-19

20-29

30 +

Weight

excess

Score

pounds

III. Salt Intake

1/5 avg.

1/3 avg.

U.S. avg

Above avg.

Far above
average

hard to

no use of

salt in

frequent

achieve;

salt at

cooking,

salt at

use of

no added

table,

some salt

table

salty

salt; no

spare use

at table

foods

Blood pressure

convenience

high-salt

upper reading

foods

(if known)

Score

< 110

110-129

130-139

140-149

150 or >

IV. Saturated Fat

1/5 avg.

1/3 avg.

1/2 avg.

U.S. avg.

Above avg.

& Cholesterol

Intake

almost

2 meatless

lean meat,

meat,

total

d/wk no

eggs,

cheese.

cheese,

vegetarian;

whole milk

cheese

eggs,

rare egg

products

12x/week

whole milk

yolk,

lean meat

nonfat

24x/week

Blood

butterfat

only

milk only

cholesterol

& lean

level (if

meat

known)

Score

<150

150-169

170-199

200-219

220 or >

Simplified Self-Scoring Test of Heart Attack and Stroke Risk

(cont'd.)

RISK HABIT OR FACTOR

INCREASING RISK

V Self-rating of

Vigorous

U.S. avg.

Below avg.

physical activity

exercise

4 or more

3x/week

1-2x/wk

occasional

exercises

time/wk

20 min.

each

20 min.
each

exercise

rarely

Walking Rating

Brisk

Normal

walking

5 x/ week

3x/week

2 x/ week

2.5-4.5

less than

45 min.

30 min.

miles

2.5 miles

each

or
normal

daily

walking

4.5-6 mi.

Score

daily

VI. Self-rating of

Rarely

Calmer

U.S. avg.

Quite

Extremely

stress & tension

tense

than

Feel

tense

average

tense or

Usually

anxious

Feel

tense

about

3x/week

anxious
2-3x/day
Frequent
anger or
hurried
feelings

rushed

Yoga or

Relaxation

Eat,

Occasionally

Take

relaxation

exercises

drink, or

take

tranquilizers

exercises

occasionally

smoke in

tranquilizers

on a

at least

response

regular

Score

2 x/day

to tension

basis

SCORING

0-4 1/10 the average risk

5-8 1/4 the average risk

9-12 1/2 the average risk

13-16 Average risk

17-20 2 times the average risk

21-24 5 times the average risk

EXERCISE COUNTERACTS FATAL HEART ATTACKS

43.6%

FATAL

HEART

ATTACKS

28.6%

FATAL

HEART

ATTACKS

20.5%

FATAL

HEART

ATTACKS

Least

Moderately

Most

Active

Physically

HOW IT FEELS TO HAVE A HEART ATTACK

• Prolonged, squeezing pain or unusual discomfort in center
of chest

• Pain may radiate to shoulder, arm, neck or jaw

• Sweating may accompany pain or discomfort

• Nausea, vomiting and shortness of breath may also occur

STROKE

• Sudden, temporary weakness or numbness of face, arm or
leg

• Temporary loss or speech, or trouble in speaking or under-
standing speech

• Temporary dimness or loss of vision, particularly in one eye

• An episode of double vision

• Unexplained dizziness or unsteadiness

• Change in personality, mental ability or the pattern of head-
aches may also occur.

The following is a list of physical activity danger signals:

1. Difficulty breathing, possible uncontrolled

2. Dizziness and visual disturbance

3. Loss of muscle coordination and body control

4. Tightness in the chest

5. Excessive heart rate

6. Pallor-flushing in face

7. Nausea

If any of these appear, stop immediately and notify your
instructor. Prevention of injury is much easier than treatment.

BACK INJURIES

Back injuries have become costly and debilitating to safety
personnel in the country. One of the purposes of this physical
fitness program is to give guidance which will, hopefully, reduce
the frequency of back injuries.

Any back problem should be checked out by a physician.
Although there are many causes of back pain, approximately 80
percent of back problems are of musculoskeletal origin.

Because most back problems are localized in the musculos-
keletal system, much can be done to alleviate the difficulty through
exercise and changing the habits of work, sleep and play.

Unilateral or one-sided activities cause musculoskeletal
imbalance which, in turn, can cause pain (driving a car, truck, boat,
shoveling, etc.). A slight scoliosis (lateral curvature of the spine)
can cause back pain when one is under maximal stress, whereas it
might not trouble one at other times.

Causes of Musculoskeletal back problems:

1. Scoliosis (spinal curvature)

2. Poor posture

3. Obesity

4. Poor shoes and feet

5. Unilateral skills and habits

6. Short lower limb

7. Hip tilt or imbalance

8. Lack of strength

9. Imbalances lifting

10. Sleeping habits

11 . Static positions: sitting, standing, driving car, etc.

Back problems can remain with one for life, but they can be
minimized by changing habits and undertaking proper exercise.

The spine must be used as a unit, i.e., when sleeping on your
side, which is recommended, use a double pillow to align the head
and neck with the remainder of the spine. Do not sleep in the prone
position.

FITNESS AND HEALTH

What type of exercise is best? The only exercise which is of
benefit to the heart and vascular system is a continuous, rhythmic,
endurance aerobic type of physical activity.

This includes jogging, cycling, hiking, walking, swimming,
cross-country skiing, and other activities which use the long mus-
cles of the legs and trunk in a continually sustained and rhythmic
fashion. This exercise must be repeated every two and one-half
days; after that time, the individual begins to decondition — you
should exercise at least three days a week.

The benefits of aerobic exercise and fitness extend beyond
those related to your job. Activities that lead to improved aerobic
fitness also:

Reduce the risk of heart disease
Improve circulation and respiration
Reduce the problems of overweight
Strengthen bones, ligaments and tendons
Reduce tension and psychological stress
Minimize fatigue
Enhance self-concept and body image

How will jogging or swimming help you achieve all of the
above for your body or for that matter make you more productive at
your job? The answer is found in the training effect.

The controlled stress of regular aerobic exercise stimulates
heart, lung and muscle activity, which produces beneficial changes
in the body called the training effect. Aerobic exercise that pro-
motes a sustained increase in heart rate, respiration, and muscle
metabolism helps the body adapt to the added demands imposed
by this kind of exercise,

Adaptions include improved heart and lung function, improved
muscular endurance. Respiratory muscles become more efficient,
too. Fit individuals take in more air per breath, breathe deeper, and
ventilate a greater proportion of their lungs, getting more oxygen

into the blood. Oxygen transport in the blood is improved by an
increase in hemoglobin and total blood volume.

The body learns to better distribute the blood to working
muscles. This redistribution, accompanied by increased heart out-
put, leads to an improved supply of oxygen to the working muscles.
Aerobic exercise may increase the number of capillaries serving
individual muscle fibers.

Muscles undergo specific adjustments that enhance their abil-
ity to take in and use oxygen to burn the food you eat, producing
the energy for continued muscular contractions.

Aerobic training influences other organs and systems; the
nervous system learns to use muscles efficiently; the endocrine
system learns to support your efforts with the appropriate hor-
mones. Bones, ligaments and tendons get tougher.

The physique and body composition can be altered. Body fat
diminishes, muscle tone up and appearance improves. Along with
improved appearance and the feeling of well being go some subtle
psychological changes: improved self-concept and body image,
reduced anxiety, improved vitality, increased self-confidence, and
joy of living.

There is evidence that the effects of aging may be temporarily
offset with a vigorous aerobic fitness program, so that increased
capacity and adaptability associated with aerobic fitness can add
life to your years, not just years to your life.

It is important to recognize that if coronary heart disease is
already established, exercise will not change the atherosclerotic
plaques (hard deposits) present in the arteries.

Exercise will help the individual and his cardiovascular system
to adapt better to the process. It does this by establishing new
collateral vessels; by decreasing the heart rate so that the coronary
arteries have a better chance to fill between heart beats; by improv-
ing the strength and contractility of the heart muscle itself, and by
improving the overall oxygen transport system. All of these are
beneficial effects of exercise in an individual who already has
established coronary heart disease.

Exercise can prevent coronary heart disease from becoming
more severe and gives you a better chance of survival if a heart
attack occurs.

The control of the five cardinal risk factors (1 ) Hyperlipidemia
(2) Hypertension (3) Cigarette smoking, (4) Overweight, and (5)
Physical inactivity can effectively modify, change and possibly
prevent the development of coronary heart disease.

It is difficult to determine what percentage of these problems
can be prevented, but research has shown that more active people
have fewer heart attacks and if they do occur, they are less likely to
be fatal.

Cardiovascular disorders cost the nation $17.3 billion annually,
afflict more than 27 million Americans annually, and kill more than
one million people each year.

PART II

Aerobic Fitness Prescriptions

The benefits of fitness are achieved through regular aerobic
exercise. Like any treatment or medicine, exercise must be pre-
scribed with care if its benefits are to be realized, and its potentially
harmful side effects are to be avoided. The first step is to determine
the state of your health and your fitness. With this information we
can design an exercise prescription that will safely, effectively
promote aerobic fitness.

Part 2 will help you:

• Understand the medical implications of exercise.

• Differentiate among the methods used to assess medical
and physical fitness.

• Identify your level of aerobic fitness.

• Compare your fitness with others your age.

• Understand the factors involved in the prescription of exer-
cise for aerobic fitness.

• Prepare a personal training prescription.

• Prepare sensible training guidelines.

DETERMINING MEDICAL FITNESS

Should you have a medical examination before beginning a
fitness program? Here's the opinion of noted Swedish exercise
physiologist Professor P.O. Hstrand, M.D.

anyone who is in doubt about the condition of

their health should consult his physician. But as a gen-
eral rule, moderate activity is less harmful to the health
than inactivity. In other words a medical examination is
more urgent for those who plan to remain inactive than
for those who intend to get into good physical shape!
The American College of Sports Medicine published this
advice for those over 35 years of age:

Regardless of health status it is advisable that any adult
above 35 years of age have a medical evaluation prior to a
major increase in your exercise habits.
The Department requires that each officer prior to participat-

ing in the physical fitness program must have completed the State
Multi Phasic Health Screening examination conducted by De-
partment of Human Resources Medical Staff assigned to the
Health Services Clinic.

Medical problems identified or if you have any doubts about
your health, you should consult with your family physician and
have clearance prior to beginning this program.

If you are medically fit to begin exercising, we then can deter-
mine your aerobic fitness. If you have been completely sedentary
this can be done with the step test. The 3-minute test tells your
current level of aerobic fitness.

If you are young or extremely active we may use a more
vigorous method of predicting your aerobic capacity than the step
test. This is the 1 V2 mile run. It is a fitness test based on the oxygen
needed to run or walk at various speeds. It should only be under-
taken by those who have been training for at least 8 weeks, because
it demands maximum effort.

YOUR FITNESS PRESCRIPTION

Once you know the state of your health and your level of
fitness, you are well on your way to a personal fitness prescription.
The dose of exercise designed to bring about safe, steady
improvements in fitness can be expressed in terms of:

Intensity = Your training heart rate

Duration = How many minutes (or calories) or distance

Frequency = How often you need to train

Let's consider each factor, then summarize with ways you can
prescribe your own aerobic fitness program.

INTENSITY

The intensity at which you participate in your exercise pro-
gram is probably the most critical of all of the above factors. The
heart rate is the best indicator of exercise intensity, because it is
directly related to both oxygen consumed and calories burned. As
exercise becomes more intense, requiring more oxygen, heart rate
increases. To participate at too low an intensity means you will gain
little benefit, if any, from your program. To perform at too high an
intensity could mean serious medical complications and sufficient

discomfort to discourage you from continuing.

The benefits you gain from physical conditioning are lost just
as rapidly when you stop your conditioning prog ram. Thus, for you
to be successful in your program, it is necessary for you to estab-
lish the level of intensity at which you should be exercising. This is
determined on the basis of your endurance capacity as evidenced
by results of your physical fitness assessment.

Research has shown that fitness improves when you exercise
at a given percentage of your maximum heart rate. You can obtain
a substantial "conditioning effect" by exercising at a "comfortable"
level which is between 60 and 80 percent of your capacity. Exercis-
ing at a level below 60 percent results in little, if any, conditioning,
and above 80 percent, the additional gains are small relative to the
work required.

The chart illustrates average maximum heart rates as well as
heart rate training zones for those in low, medium and high fitness
categories. The heart rate training zone tells you how intense your
exercise must be to gain a training effect. Use your age and fitness
level to determine your training zone. The minimum and maximum
heart rates you should attain while training.

In this program, we use 75 percent of your capacity as the
intensity level. If you have a maximal oxygen intake of 40 ml/kg:
minutes, you would exercise at a level representing 75 percent of
this capacity, or 30 ml/kg: minutes. Since you can't easily monitor
oxygen consumption during routine exercise, the same concept
has been applied to a related physiological variable, your heart
rate. You can easily monitor your heart rate by taking your pulse
periodically during the exercise session and then adjusting your
exercise intensity to bring your heart rate either up or down to the
75 percent level. The 75 percent level heart rate is referred to as the
Training Heart Rate (THR). Initially, you should stop about every
five minutes during a 30-minute workout to determine your pulse
rate. Immediately upon stopping the exercise, take your pulse for
10 seconds at the wrist or throat; multiply by 6 to get the rate per
minute. For example if you get a count of 25, your rate in beats per
minute is 150 and will be close to your heart rate during the
exercise. You do not need to train at near maximum levels to
achieve the benefits of exercise. In fact, exercising within your
training zone should feel relatively comfortable. If the zone for your
age and fitness level feels uncomfortably high, do not despair. Try
working at lower edge of the zone. If that is still too high, drop to a
lower zone.

The chart illustrates average maximum heart rates as well as
heart rate training zones for those in low, medium, and high fitness
categories. The heart rate training zone tells you how intense your
exercise must be to gain a training effect.

Heart Rate Training Zones1

200-

190-
180-
170-

| 160-

S 150-

< 140-

<
LU

< 130-

120-
110-
100 -

90%^

80%*

70%'

Example — A 35 year old of medium fit-
ness would have a heart rate training zone
of 145-157 beats per minute.

T"
50

AGE (Years)

* Percent of maximum heart rate

'Maximum Heart Rate Data From Cooper, et. al., 1975

Wear your wristwatch during your exercise period and prac-
tice this very simple way of monitoring your exercise intensity. The
beauty of the THR concept is that as you progress in your condi-
tioning program, it takes more work to accomplish the same heart
rate. Thus, you have a built-in control for progression. To deter-
mine your THR, get your physical activity scores (score = intensity
x duration x frequency), determine your level of fitness and apply it
to the heart rate training zone chart.

The "Talk test" is another good way of determining if you're in
your training zone. You should be able to carry on a conversation
as you exercise. With time, you won't need to check your heart rate
because you will know how it feels to be "in the zone".

DURATION

As you'll find out, exercise duration and intensity go hand in
hand, because an increase in one requires a decrease in the other.
Exercise duration can be prescribed in terms of time, distance, or
calories. The calorie is the basic measure of energy expenditure in
work or exercise. It's the basic measure if energy intake (caloric
intake from diet) and will be covered in more detail in the Weight
Control section.

If you're in the low fitness category, your exercise should last
long enough to burn 100 to 200 calories; the medium fitness cate-
gory, 200 to 400 calories; and the high fitness category, more than
400 calories. It's wise to begin at the low end of the calorie scale for
your fitness category. For example, if you're of medium fitness,
your initial workouts should last only long enough to burn 200
calories.

If you're overweight and wish to lose excess pounds, exercise
at a lower intensity (heart rate training zone) and increase the
duration. Exercise intensity and duration can be varied to reduce
boredom. In fact nothing should be rigid about your training
program.

FREQUENCY

Two or three training sessions a week are enough for those
beginning a program and for those in the low fitness category. As
training progresses, you can begin to exercise more; continued
improvements in fitness are proportional to the frequency of train-

jng. Refer to the prescription chart for information on training
frequency, as well as exercise intensity and duration. The chart
also includes some aerobic activities to give you an idea how long
an exercise session should last to fill your exercise prescription.
The aerobic exercise listed are simply suggestions. There are
many more to choose from. Selecting the right exercise is what
we'll cover next.

THE RIGHT EXERCISE

Once you and your instructor have decided on your fitness
prescription; your next decision is to pick the aerobic activity or
activities you'll engage in to achieve fitness.

Your choice of an aerobic exercise should depend on your
fitness goal. If your goal is to improve aerobic fitness to meet job
standards in field conservation work, training that relates to the job
is best.

Years ago, before the information explosion in exercise physi-
ology, researchers thought training for one activity provided the
capability for another. They felt fitness was a general property; if
you were trained and fit for swimming, you could apply that fitness
in running. Today that picture has changed. The type of training
should relate to the desired results. If you want to improve work
capacity in your ability to hike long distances over mountainous
terrains, or in marshes, then hiking would be the preferred way to
train.

The important thing to remember when beginning your exer-
cise programs outlined in the manual is that you follow the three
basic principles: (1 ) exercise at your THR, (2) exercise 20-30 min-
utes per day, and (3) exercise 3-4 days per week. This is a simple
and effective method of getting in shape and staying there.

PHYSICAL ACTIVITY INDEX2

Calculate Your Activity Index By Multiplying
Your Score For Each Category

(Score = Intensity * Duration * Frequency):

Duration

Frequency

SCORE

4
3
2

5
4
3
2

ACTIVITY

Intensity 5 Sustained heavy breathing and perspiration

4 Intermittent heavy breathing and perspiration — as in tennis.

3 Moderately heavy — as in recreational sports and cycling

2 Moderate — as in volleyball, softball

1 Light — as in fishing, walking

Over 30 minutes
20 to 30 minutes
10 to 20 minutes
Under 10 minutes

Daily or almost daily
3 to 5 times a week
1 to 2 times a week
Few times a month
Less than once a month

Evaluation and Fitness Category

SCORE

EVALUATION

FITNESS CATEGORY

100

Very active lifestyle

46 to 80

Active and healthy

35 to 45

Acceptable (could be better)

20 to 34

Not good enough

Under 20

Sedentary

2From Kasari,

1975

High

Medium

Low

AEROBIC FITNESS PRESCRIPTIONS

Fttness Cateogry

Intensity
(in beats/min.)

Duration
(in calories)
Men Women*

Frequency

HIGH (over45ml/kg/min)

Over 400** Over 300**

Age 20 164-178

25 162-176

30 160-174

35 157-171

40 154-168

45 151-164

50 148-161

55 145-158

60 143-155

6 days
weekly

— Exercise duration and frequency
remain the same regardless of age —

MEDIUM (35-45 ml/kg/min)

200^00

150-300

Age 20 153-164

25 151-162

30 148-159

35 145-157

40 142-154

45 139-151

50 136-149

55 133-146

60 130-143

6 days
weekly

—Exercise duration and frequency
remain the same regardless of age —

LOW (under 35 ml/kg/min)

100-200

75-150

Age 20 140-154

25 137-154

30 134-148

35 130-144

40 126-140

45 122-136

50 118-132

55 114-128

60 110-124

Every other
day

— Exercise duration and frequency
remain the same regardless of age —

* Caloric expenditure is less for women, because they are smaller than men and burn fewer
calories in a given activity.

* For long duration workouts (over 400 calories), training intensity may be reduced to a
comfortable level.

Sample Aerobic Activities

(exercise duration in minutes)

RUN JOG BICYCLE SWIM WALK

Men Women Men Women Men Women Men Women Men Women

27* 20* 40* 3f> 48* 36* 45* 34* 72* 54*

— Exercise duration and frequency remain the same regardless of age —

14-27 10-20 20-40 15-30 24-48 18-36 245 17-34 36-72 27-54
— Exercise duration and frequency remain the same regardless of age —

7-14 5-10 10-20 7.5-15 12.24 9-18 11-22 8-17 18-36 14-27
— Exercise duration and frequency remain the same regardless of age —

Aerobic fitness training seems to coax a slow but continuous
stream of adaptions from the working muscles. Muscles adapt to
the regular demand imposed by training. For improvements to take
place, workloads have to impose an overload on the muscles — the
training workload must exceed regular daily demands on the mus-
cle. The effects of training are specific to the demands imposed by
training. Moreover, the effects are limited to those muscles exer-
cised in the training.

Because overload training to improve your hiking ability
would eventually consume many hours as fitness improves, you
can use a closely related activity (jogging or fast walking uphill with
a load) to increase the intensify and decrease the duration of
training sessions. However, since training is specific, the training
should eventually be adapted to the actual working situation.

When the job requires sustained arduous work during which
the legs must support the body's weight, walking, jogging, or
running should be included in your aerobic fitness program. Run-
ning provides a greater training stimulus per unit of time. It's
moderate and rhythmic; it allows a sustained heart rate. It can be
done at any hour, in any weather, with a minimum of equipment. It
can be done alone or in a group. In many ways running appears to
be the best exercise.

If your goal is also to improve fitness for recreational pursuits,
you have a wide choice of activities that allow the necessary heart
rate increase to last long enough to elicit a training effect.

A recent study compared the fitness and weight control bene-
fits of walking, running, and bicycling. Sedentary middle-aged

men trained at the same intensity, duration, and frequency for 20
weeks. AN three groups improved similarly in aerobic fitness, and
all showed similar weight control benefits. Remember, the benefits
are the same only when the exercise heart rate is maintained in the
training zone for the appropriate duration. Walkers will have to
walk at a rapid rate or walk uphill to get the same benefits in the
same amount of time as someone jogging or cycling for example.

Walking, jogging, cycling, swimming — all are good. They're
rhythmic, so less likely to lead to injury. If you have the skill they
can all be sustained long enough at a moderate rate.

The caloric cost of bicycling is influenced not only by skill but
also by the gear used, the weight and quality of the bicycle, wind,
hills, and so forth. Experienced cyclists often find it necessary to
pedal very fast, pedal uphill, or use a higher gear to sustain a
training heart rate. One approach is to work at a lower intensity for
an extended period (cycle at a safe speed but burn twice as many
calories). Another alternative is to work extra hard on hills and
where safety permits greater speed. Before long, your fitness and
skill will permit long bicycle trips.

Like cycling, the caloric cost of swimming depends on many
factors besides skill: stroke, speed, and temperature.

Individuals who are unfit, unskilled swimmers, or both often
find their heart rate well above their training zone, and they are
unable to swim long enough to burn the necessary calories until
they improve their fitness and skill.

Popular games— tennis, handball, racketball, basketball —
are fine for maintaining fitness, but no serious fitness enthusiast
considers them adequate for training. Most tennis or handball
players run to get in shape for competition. Games are not a
substitute for aerobic fitness activity. They don't allow you to
maintain your heart rate in the training zone. They often include
brief periods of extreme exertion. You should be fit before you
compete in strenuous sports.

APPLYING YOUR FITNESS PRESCRIPTION

Now that we have discussed aerobic fitness and have com-
pleted a personal fitness prescription, we can put it into practice in
a regular aerobic training program. Each session of your program
should include warmup, aerobic fitness activity, and a cooldown
period.

The warmup, which should last about 5 minutes, gradually
prepares the body for the exercise to come. Begin with easy
stretching exercises and then, as body temperature, circulation,
and respiration adjust to the increased activity, move to more
vigorous calisthenics. Pay particular attention during the warmup
to:

• Stretching the lower back to reduce back problems.

• Stretching hamstring and calf muscles to prevent soreness
and reduce the risk of injury

• Increasing tempo of exercise gradually to adjust body to
higher levels of intensity.

A gradual cooldown after your aerobic exercise is as impor-
tant as the warmup. Complete rest immediately after exercise
causes blood to pool in the veins and slows the removal of meta-
bolic waste products. Soreness, cramps, or more serious cardio-
vascular complications may follow. Walking or easy jogging con-
tinues the pumping action of the muscles, promoting circulation
and speeding recovery. A few minutes spent stretching also helps
avoid soreness.

Never rush from a vigorous workout into a hot shower! The
flow of blood to recently exercised muscles combined with the flow
to the skin to dissipate heat may result in inadequate flow to the
brain or heart. Always cool down after a workout.

WARM UP/COOL DOWN

I. The purpose of a warm up session

II. Physical changes in a warm up

III. Physical changes in a cool down

IV. Specificity

V. Exercises - warm up

Warm Up

I. The purpose of a warm-up session

1 . Gradual increase in heart rate and metabolism

2. To distribute oxygen to the working muscles

3. To facilitate capillarization

4. To gradually heat the muscle filaments for more efficient
work

5. To reduce injuries and exercise downtime

6. To increase the psychological preparedness

7. Enhance activity performance

'Spending 5-10 minutes in activity preparation and cool down time may become the
greatest single contributor to total body efficiency and prolong exercise success.

Warm Up

II. Physical Changes

1 . Increase heart rate (gradually) to work level

2. Increase lung ventilation (gradually) to work level

3. Increase 02 to various body parts (blood, circulation)
(vasal dialation — vasal construction)

4. Increase muscle filament temperature

5. Activate body heat and waste product. Release
mechanisms

6. Stretch working muscle to allow more 02 into the tissues.
Begin with slow static stretching and move to more of a
ballistic motion.

7. To increase the flexibility of the working muscles group

8. To increase the flexibility of the antagonistic muscle
groups

9. To reduce soreness and stiffness

Cool Down

Physical Changes

1 . Decrease heart rate (gradual) to recovery level (100 afterS
minutes or less)

2. Decrease lung ventilation (gradual) to recovery level

3. Allow waste material to be moved (by circulation and
ventilation) out of the system

4. Allow ample 02to be supplied to working muscles which
will enhance recovery

5. Allow the working muscles to be stretched in the exten-
sion position — (Slow and gradual movements to relax the
antagonist muscle group)

6. Use primarily a static stretch technique in recovery. Hold
each stretch position 8-10 seconds or more

7. To reduce soreness, stiffness and joint problems.

IV. SPECIFICITY

1 . Physical activities demand a specific body use. It is therefore
important to prepare those body parts as efficiently as possible
before their work begins and to cool (warm down) off after the
work is accomplished.

2. Over a given period of training time, these activities (if done
regularly) will demand an efficient metabolic work reponse and
the physiological pathway will become trained.

3. If one is not careful body imbalances may occur which lead to
breakdowns.

A. Running — quadriceps to hamstring strength

B. Weight training — Only training one movement pattern.

— Failure to strengthen the muscle pairs.

4. One sport or one type of activity will not necessarily prepare
you for another sport movement.

5. Warm up and cool down are a methodical approach to bring
the working muscle into a state of "exercise readiness."

Warm-up, Stretching and

Calisthenic Exercises

Are shown on the following pages

V. EXERCISES WARMUP

Routine 1 — Standing

Alternate Walking with Jogging
or Running in Place

Action:

Walk for approximately one min-
ute (breathing deeply). Jog or
run in place approximately one
minute.

Repeat:
3 to 4 times.

Stretching and Deep Breathing

Position:

Standing, arms at side, feet shoul-
der-width apart (Figure 1).

Action:

(a) Inhale deeply as you stretch
both arms up, look up, and rise
on toes. (Figure 2)

(b) Exhale forcefully as you re-
turn to starting position.

Repeat:
4 to 6 times.

3. Neck Rolling

Position:

Standing, hands on hips, feet

shoulder-width apart.

Action:

(a) Roll the neck slowly forward,
sideward, backward in a clock-
wise manner three times. (Figure
3)

(b) Reverse and go counter-
clockwise three times. (Figure 4)

Repeat:
2 times.

Figure 3

Figure 1

Figure 2

Figure 4

Arm Circles

Half Knee Bends

Position:

Arms extended out from sides at
shoulder Jevel, palms down, feet
shoulder-width apart.

Action:

(a) Make 20 small circles with
the hands and arms while keep-
ing the arms straight, stomach in,
and head erect. (Figure 5).

(b) Reverse and make 20 small
circles in the opposite direction.
(Figure 6)

Repeat:
2 to 4 times.

Position:

Hands on hips, feet shoulder-
width apart, toes pointed straight
ahead. (Figure 7)

Action:

(a) Bend knees until the bottom
edge of your hands touch your
thighs. Keep the trunk straight
and the feel flat on the floor.
(Figure 8)

(b) Return to starting position.

Repeat:

10 to 20 times.

Figure 5

Figure 7

Figure 6

Figure 8

6 Pull Knee to Chest

Position:

Arms at sides, feet slightly spread.

(Figure 9)

Stretch Up, Look Up, Raise Knee

Position:

Arms at side, feet slightly spread.

(Figure 11)

Figure 9

Figure 11

Action:

(a) Bring left knee up, grab it
with both hands and pull it to
your chest. Keep trunk upright.
(Figure 10)

Figure 10

(b) Return to starting position.

Repeat:

10 to 12 times with each knee.

Action:

(a) Bring both arms forward-up-
ward and look up as you raise the
left knee above the waist. (Figure
12)

Figure 12

(b) Return to starting position.

Repeat:

8 to 12 times with each knee.

8. Bobbing the Trunk

Position:

Hands on hips, feet spread widely
apart, knees slightly bent. (Fig-
ure 13)

Arm Swings

Position:

Left arm extended upward, right
arm down at side, feet slightly
spread. (Figure 16).

Figure 13

Action:

(a) Bend trunk slowly downward
until your hands touch the floor.
(Figure 14)

(b) Bob by raising the trunk six
to eight inches (Figure 15) then
lowering it until your hands touch
the floor.

Figure 16

Action:

(a) Swing the left arm forward,
downward, backward as the right
arm goes backward, upward,
downward, making big arm cir-
cles. (Figure 17)

Figure 14

Figure 15

Repeat:
4 to 6 times

Figure 17

(b) After going forward 8-10
times, reverse the movement and
go backward 8-10 times. (Figure
18)

Repeat:
2 times.

Figure 18

10. Leg Swings

Position:

Arms at sides, feet together or

slightly spread.

Action:

(a) With weight balanced on the
right foot, swing the left leg for-
ward (Figure 19) and backward.
(Figure 20) Swing your arms to
maintain balance. Keep the trunk
upright, the leg reasonably
straight and swinging like the
pendulum of a clock.

Figure 20

(b) Repeat the procedure for the
right leg.

Repeat:

10 to 12 times with each leg.

1 1 . Twist, Stretch Up, Touch Floor

Position:

Arms at side, feet widely spread.

(Figure 21)

Figure 21

Figure 19

Action:

(a) Twist to the right and look up
as you stretch both arms over
head, keeping the feet stationary.
(Figure 22)

Figure 22

(b) Bend trunk and right knee,
touching hands to floor outside
the right foot. (Figure 23)

Figure 24

(d) Return to starting position
and repeat to the left.

Repeat:

4 to 6 times to each side.

12. Side Bends (Three Methods)

Position:

Heads on hips, feet shoulder-
width apart (Figure 25)

Figure 23

Figure 25

Action:

(a) Bend the trunk sideward to
the right, hand touching leg as
low as possible and at the same
time raise or "hunch" the left
shoulder upward. (Figure 26)

Action:

(a) Bend trunk sideward and
forward to the right, touching the
right elbow to the side of the
thigh. (Figure 28) Right knee
should be bent slightly.

Figure 26

(b) Return to starting position
and repeat to the left in the same
manner.

Repeat:

10 to 20 times to each side.

Position:

Hands clasped behind head, feet
spread slightly wider than shoul-
ders. (Figure 27)

Figure 28

(b) Return to starting position
and repeat to the left.

Repeat:

10 to 12 times to each side.

Position:

Arms at sides, feet widely spread,

knees slightly bent. (Figure 29)

Figure 27

Figure 29

Action:

(a) Curl the left arm over the
head and downward as you bend
sideward to the right, right hand
touching leg as low as possible.
(Figure 30)

Figure 30

(b) Return to starting position
and repeat to the left.

Repeat:

8 to 10 times to each side.

Action:

(a) Touch right hand to left toe
as left arm is moved backward
and upward. (Figure 32)

(b) Touch left hand to right toe
as right arm goes backward and
upward. (Figure 33)

Repeat:

10 to 12 times to each side

Figure 32

13 Windmill

Position:

Feet widely spread, knees slightly
bend, trunk bent forward, arms
stretched sideward. (Figure 31)

Figure 33

Figure 31

14.

Three-fourth Flat-foot Squat

Position:

Hands on hips, feet spread
slightly wider than shoulders.
(Figure 34)

15. Jumping Jack

Position:

Feet together with hands at

sides. (Figure 37)

Figure 34

Action:

(a) Inhale deeply, keep feet flat
on the floor as you bend the
knees and place hands on floor.
(Figure 35)

(b) As you return to starting
position exhale sharply, pulling
shoulders back and stomach in.
(Figure 36)

Repeat:

8 to 10 times.

Figure 37

Action:

(a) Jump to straddle position
and clap hands by raising them
sideward and upward over the
head. (Figure 38)

(b) Return to starting position
and repeat with rhythm.

Repeat:

10 to 20 times

Figure 35

Figure 36

Figure 38

Routine 2 — On Floor

Stretching and Deep Breathing

Position:

Lying on back, arms at sides.

(Figure 39)

Figure 39

Action:

(a) Raise the right left, bend the
knee, pull knee toward chest with
both hands. (Figure 42)

(b) Return to starting position
and repeat with the left leg.

Repeat:

6 to 8 times with each leg.

Action:

(a) Inhale deeply, suck stomach
in, stretch both arms upward
over the head along the floor.
(Figure 40)

(b) Exhale slowly and return to
starting position.

Repeat:

6 to 10 times.

Figure 42

Hand and Foot to Vertical

Position:

Lying on back, arms extended

behind head. (Figure 43)

Figure 40

Pull Knee to Chest

Position:

Lying on back, arms at side.

(Figure 41)

Figure 41

Figure 43

Action:

(a) Bring right leg and left arm
upward to vertical position keep-
ing leg and arm reasonably
straight while head and shoulders
remain on floor. (Figure 44)

Figure 44

(b) Return to starting position
and repeat with left leg and right
arm.

Repeat:

8 to 10 times.

Push-ups

Position:

Face downward, body straight
and weight supported on hands
and feet. (Figure 45) Hands
should be just outside the
shoulders, fingers straight ahead,
feet close together.

Figure 45

Action:

(a) Lower body until chest barely
touches floor. Keep the head up,
body straight, buttocks should
not be raised nor abdomen
allowed to sag. (Figure 46)

(b) Straighten arms fully to lift to
starting position. Keep the body
straight.

Repeat:

15 to 25 times.

Figure 46

Back Archer

Position:

Lying face down, hands in small

of back. (Figure 47)

Figure 47

Action:

(a) Raise the head, chest, and
shoulders as high as possible
keeping the hips, legs, and feet
on the floor. (Figure 48)

(b) Return to starting position.

Repeat:

10 to 15 times.

Figure 48

6. Lateral Leg Lifts

Position:

Leaning on right side, body sup-
ported by straight right arm and
side of right foot. Left hand on
hip (Figure 49)

Figure 49

Action:

(a) Raise left leg straight up as
high as possible. (Figure 50)

(b) Return to starting position
and repeat rhythmically.

Repeat:

20 to 30 times with each leg.

(b) Return to starting position by
extending legs fully before lower-
ing feet to floor.

Repeat:

8 to 12 times.

Sit-ups

Position:

Lying on back, hands clasped
behind head, knees slightly bent.
(Figure 53)

Figure 50

Pull Knees to Chest

Position:

Lying on back, arms extended

behind head. (Figure 51)

Figure 51

Action:

(a) Bend both knees upward,

clasp hands around knees and

pull knees toward chest. (Figure

52)

Figure 53

Action:

(a) Raise the trunk to a sitting

position and touch your left

elbow to the right knee. (Figure

54)

Figure 54

(b) Return to starting position
and then repeat by sitting up and
touching your right elbow to the
left knee.

Repeat:

15 to 25 times.

Figure 52

Sitting — Opposite Hand to Toe

Position:

Sitting, legs reasonably straight
and feet widely spread, arms
extended upward, head back and
looking at the hands. (Figure 55)

10. Sprinter

Position:

Squat, hands on floor with fin-
gers pointing forward, left leg
extended to the rear. (Figure 57)

Figure 55

Action:

(a) Right hand touches left toe
as you fling the left arm back-
ward. (Figure 56)

(b) Return to starting position
stretching arm and head upward
and repeat by touching left hand
to right toe.

Repeat:

10 to 16 times.

Figure 57

Action:

(a) In one motion, reverse the
position of the feet by extending
the right leg as the left foot is
moved forward toward the hands.
(Figure 58)

Figure 58

(b) Reverse feet again, returning
to starting position and repeat
with rhythm.

Repeat:

20 to 30 times.

Figure 56

AEROBIC TRAINING SESSION

Warmup, aerobic exercise, cooldown — those are the ele-
ments of your training session. Let's look closer at a typical ses-
sion, say for a 35 year old man with a fitness score of 40, and see
how these sessions lead to fitness.

His fitness prescription would be: intensity, 145 to 157 beats a
minute; duration, 200 to 400 calories; frequency, every other day at
the beginning, then 5 or 6 days a week with 1 day off for good
behavior. He has picked jogging as his aerobic exercise. After his
warmup he will jog at a 12 minute-per-mile pace for 20 minutes
(1.67 miles) to burn 200 calories (20 minutes @ 10 calories a
minute). He can vary his session by jogging in different locales,
working at the upper edge of his training zone for shorter duration,
or at the lower edge for longer! After his run, he will cooldown with
easy jogging, walking, and stretching. It won't take too many
sessions like this before he begins to experience a training effect.

Heart and lungs improve as the body adjusts to regular exer-
cise, and he will soon be able to complete his session at a lower
heart rate. As this happens, it's necessary to do something to insure
a continued training effect. In the case of our35 year old jogger, he
could: (1) jog the same distance at a faster pace (but calories
burned remain the same); (2) cover a greater distance at same pace
(calories burned increase but intensity falls below training zone);
(3) slowly increase rate both pace and distance, thereby keeping
heart rate in training zone while increasing calories burned.

In practice, #3 usually occurs naturally. You increase pace
without knowing it. You find yourself running faster without a
greater sense of effort or fatigue. As fitness improves, it becomes
easy to extend the duration of a workout. When you find this
happening, you're ready to increase the intensity, duration, and
frequency of your training sessions. Or periodically retake the step
test or run the 11/2 miles for time to pinpoint your fitness level.

Some training systems advocate increasing speed at the
expense of duration or distance. While this approach will improve
aerobic fitness, it has several drawbacks: risk of injury — muscle
pulls, strained ligaments, and so on increase with speed. Discom-
fort increases — many find they no longer want to go out and
punish themselves; eventually they get frustrated and quit. Bad
psychology — exercise is not something you do in a hurry to get it
over with; it's a rich experience and deserves an important place in
your day.

By slowly increasing both pace and distance you avoid these
pitfalls and get several extra benefits as well. Long-duration exer-
cise burns more calories, so you lose weight, reduce the risk of
heart disease, and lower blood lipids such as cholesterol that have
been associated with heart disease. It's more enjoyable, so you are
more likely to continue your participation for months, years— even
for life.

Great Expectations

If you apply your exercise prescription in regular training
sessions, you should expect to see a 20 to 25 percent improvement
in aerobic capacity in about 3 to 6 months. Overweight individuals
will see even greater improvement as they lose excess fat. You'll
also notice significant improvement in your performance. For
example, within 6 months, you may see as much as a 2 minute drop
in your Vh mile run performance. You'll be able to jog distances
with ease— distances that once were beyond your comprehension.

But that's only part of the story. As aerobic capacity improves,
and you're able to exercise longer and harder with less effort, your
work capacity is increasing too. You'll be able to work at a higher
percentage of your aerobic capacity. You'll see a dramatic
improvement in your performance in the field. With prolonged
training, your aerobic capacity begins to plateau, but your capacity
to perform submaximal work continues to improve. You'll feel
better, work better. Experience shows that fit employees miss
fewer days due to illness or injury.

WALK — JOG - RUN PROGRAMS

Your fitness prescription gives you a great deal of freedom to
tailor a personal fitness program to meet your specific work and
recreational goals. You have a wide choice of exercises, and there
are many options as far as the length of time you want to exercise
and the intensity of that activity. Some of you, particularly those
with a new-found interest in fitness, many prefer a more detailed,
step by step approach. For this reason, I have included some walk
— jog — run programs.

I will describe programs for three levels of ability: a starter
program for those in low fitness categories (under 35 fitness
score), an intermediate program (35-45), and one for those in the
high fitness categories (46 or better). The starter program was

prepared by the President's Council on Physical Fitness and
Sports and appears in the booklet An Introduction to Physical
Fitness.

Starter Program

Take the walk test to determine your exercise level.

Walk Test— The object of this test is to determine how many
minutes (up to 10) you can walk at a brisk pace, on a level surface,
without undue difficulty or discomfort.

If you can't walk for 5 minutes, begin with the RED walking
program.

If you can walk more than 5 minutes, but less than 10, begin
with the third week of the RED walking program.

If you can walk for the full 10 minutes, but are somewhat tired
and sore as a result, start with the WHITE walk — jog program. If
you can breeze through the full 1 0 minutes, you're ready for bigger
things. Wait until the next day and take the 10 minute walk — jog
test. (Read Running Technique, page 107 before taking test.)

Walk — Jog Test— In this test you alternately walk, 50 steps
(left foot strikes the gound 25 times) and jog 50 steps for a total of
10 minutes. Walk at the rate of 120 steps a minute (left foot strikes
the ground at 1 -second intervals). Jog at the rate of 144 steps a
minute (left foot strikes ground 18 times every 15 seconds).

If you can't complete the 10-minute test, begin at the third
week of the WHITE program. If you can complete the 10-minute
test, but are tired and winded as a result, start with the last week of
the WHITE program before moving to the BLUE program. If you
can perform the 10-minute walk — jog test without difficulty, start
with the BLUE program.

Red Walking Program

Week Activity (every other day at first)

1 Walk at a brisk pace for 5 minutes, or for a
shorter time if you become uncomfortably
tired. Walk slowly or rest for 3 minutes.
Again walk briskly for5 minutes, or until you
become uncomfortably tired.

2 Same as Week 1 , but increase pace as soon
as you can walk 5 minutes without soreness
or fatigue.

3 Walk at a brisk pace for 8 minutes or for a
shorter time if you become uncomfortably
tired. Walk slowly or rest for 3 minutes.
Again walk briskly for 8 minutes, or until you
become uncomfortably tired.

4 Same as Week 3, but increase pace as soon
as you can walk 8 minutes without soreness
or fatigue.

When you've completed Week 4 of the RED program, begin
at Week 1 of the WHITE program.

White Walk — Jog Program

Week Activity (four times a week)

1 Walk at a brisk pace for 10 minutes, or for a
shorter time if you become uncomfortably
tired. Walk slowly or rest for 3 minutes.
Again, walk briskly for 10 minutes, or until
you become uncomfortably tired.

2 Walk at a brisk pace for 15 minutes, or for a
shorter time if you become uncomfortably
tired. Walk slowly for 3 minutes.

3 Jog 10 seconds (50 yards). Walk 1 minute
(100 yards). Do 12 times.

4 Jog 20 seconds (50 yards). WalkJ minute
(100 yards). Do 12 times.

When you've completed Week 4 of the WHITE program,
begin at Week 1 of the BLUE program.

Blue Jogging Program

Week Activity (five times a week)

1 Jog 40 seconds (100 yards). Walk 1 minute
(100 yards). Do 9 times.

2 Jog1 minute (150 yards). Walk 1 minute (100
yards.) Do 8 times.

3 Jog 2 minutes (300 yards). Walk 1 minute
(100 yards). Do 6 times.

4 Jog 4 minutes (600 yards). Walk 1 minute
(100 yards). Do 4 times.

5 Jog 6 minutes (900 yards). Walk 1 minute
(100 yards). Do 3 times.

6 Jog 8 minutes (1 ,200 yards). Walk 2 minutes
(200 yards). Do 2 times.

7 Jog 10 minutes (1,500 yards). Walk 2 min-
utes (200 yards). Do 2 times.

8 Jog 12 minutes (1,760 yards). Walk 2 min-
utes (200 yards). Do 2 times.

Intermediate Program (Jog - Run)

If you have followed the starter program or are already
reasonably active, you are ready for the intermediate program.
You are able to jog one (1 ) mile slowly without undue fatigue,
rest 2 minutes, and do it again. Your sessions consume about
250 calories.

You are ready to increase both the intensity and the dura-
tion of your runs. You will be using the heart rate training zone
for those of medium fitness (fitness score of 35 to 45). You will
begin jogging 1 mile in 12 minutes, and when you finish this
program you may be able to complete 3 or more miles at a pace
approaching 8 minutes a mile. Each week's program includes
three phases— the basic workout, longer runs (over distance). If
a week's program seems too easy, move ahead; if it seems too
hard, move back a week or two. Remember to make a warmup
and a cooldown part of every exercise session.

12-Week Program is

shown on the

following pages

WEEK1

Basic Workout (Monday, Thursday)

1 mile in 11 minutes; active recovery (walk). Run twice.

Underdistance (Tuesday, Friday)

Va to 1/2 mile slowly.

V2 mile in 5 minutes 30 seconds. Run twice (recover between
repeats).

Va mile in 2 minutes 45 seconds. Run 4 times (recover between
repeats).

Jog Va to Vi mile slowly.

Overdistance (Wednesday, Saturday or Sunday)

2 miles slowly. (Use the talk test: Jog at a pace that allows you to
converse.)

WEEK 2

Basic Workout (Monday, Thursday)

1 mile in 10 minutes 30 seconds; active recovery. Run twice.

Underdistance (Tuesday, Friday)

Va to Vi mile slowly.

Vi mile in 5 minutes.

Va mile in 2 minutes 30 seconds. Run 2 times (recover between
repeats).

Va mile in 2 minutes 45 seconds. Run 2 times (recover between
repeats).

220 yards in 1 minute 20 seconds. Run 4 times (recover between
repeats).

Va to Vi mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
2Va miles slowly.

PACE GUIDE FOR GAGING SPEED OVER VARIOUS DISTANCES

1 1/2 1/4 220 100 50
Pace Mile Mile Mile Yards Yards Yards
(in minutes and seconds)

Slow 10/cal min.

Jog (120cal/mile)* 12:00 6:00 3:00 1:30 0:40 0:20

Jog 12 cal/min

(120cal/mile)* 10:00 5:00 2:30 1:15 0:34 0:17

Run 15 cal/min

(120cal/mile)* 8:00 4:00 2:00 1:00 0:27 0:13

Fast 20 cal/min

Run (120 cal/min)* 6:00 3:00 1:30 0:45 0:20 0:10

* Depends on eff icency and body size; add 1 0 percent for each 1 5 pounds over 1 50; subtract 1 0
percent for each 15 pounds under 150.

WEEK 3

Basic Workout (Monday, Thursday)

1 mile in 10 minutes; active recovery. Run twice.

Underdistance (Tuesday, Friday)

1/4 to V2 mile slowly.

V2 mile in 4 minutes 45 seconds.

1/4 mile in 2 minutes 30 seconds. Run 4 times (recover between
repeats).

220 yards in 30 seconds. Run 4 times (recover between repeats).

100 yards in 30 seconds. Run 4 times (recover between repeats).

1/4 to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
21/2 miles slowly.

WEEK 4

Basic Workout (Monday, Thursday)

1 mile in 9 minutes 30 seconds; active recovery. Run twice.

Underdistance (Tuesday, Friday)

1/4 to Vi mile slowly.

V2 mile in 4 minutes 45 seconds. Run twice (recover between
repeats)

1/4 mile in 2 minutes 30 seconds. Run 4 times (recover between
repeats).

220 yards in 1 minute. Run 4 times (recover between repeats).

1/4 to Vi mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
23/4 miles lowly.

WEEK 5

Basic Workout (Monday, Thursday)

1 mile in 9 minutes 30 seconds; active recovery. Run twice.

Underdistance (Tuesday, Friday)

1/4 to 1/2 mile slowly.

1/2 mile in 4 minutes 30 seconds.

Va mile in 2 minutes 20 seconds. Run 4 times (recover between
repeats).

220 yards in 60 seconds. Run 4 times (recover between repeats).

100 yards in 27 seconds. Run 4 times (recover between repeats).

1/4 to 1/2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
3 miles slowly.

WEEK 6

Basic Workout (Monday, Thursday)

11/2 miles in 13 minutes 30 seconds; active recovery. Run twice.

Underdistance (Tuesday, Friday)

Va to V2 mile slowly.

V2 mile in 4 minutes 30 seconds. Run twice (recover between
repeats)

Va mile in 2 minutes 10 seconds. Run 4 times (recover between
repeats).

220 yards in 60 seconds. Run 4 times (recover between repeats).

100 yards in 25 seconds. Run twice (recover between repeats)

Va to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
3 miles slowly; increase pace last Va mile.

WEEK 7

Basic Workout (Monday, Thursday)

IV2 miles in 13 minutes; active recovery. Run twice.

Underdistance (Tuesday, Friday)

Va to V2 mile slowly.

M? mile in 4 minutes 15 seconds. Run twice (recover between
repeats)

Va mile in 2 minutes. Run 4 times (recover between repeats).

220 yards in 55 seconds. Run 4 times (recover between repeats).

Va to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
31/2 miles slowly; always increase pace near finish.

WEEK 8

Basic Workout (Monday, Thursday)

1 mile in 8 minutes; active recovery; run 1 mile in 8 minutes 30
seconds; active recovery; repeat (total of 3 miles).

Underdistance (Tuesday, Friday)

1/4 to V2 mile slowly.

1/2 mile in 4 minutes 30 seconds. Run twice (recover between
repeats)

Va mile in 1 minute 50 seconds. Run 4 times (recover between
repeats).

220 yards in 55 seconds. Run 4 times (recover between repeats).

100 yards in 23 seconds. Run4 times (recover between repeats)

1/4 to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
3% miles slowly.

WEEK 9

Basic Workout (Monday, Thursday)

1 mile in 8 minutes. Run 3 times (recover between repeats).

Underdistance (Tuesday, Friday)

1/4 to V2 mile slowly.

Vi mile in 3 minutes 30 seconds.

Va mile in 1 minute 45 seconds. Run 4 times (recover between
repeats).

220 yards in 50 seconds. Run 4 times (recover between repeats).

100 yards in 20 seconds. Run 4 times (recover between repeats)

50 yards in 10 seconds. Run 4 times (recover between repeats).

1/4 to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
4 miles slowly.

WEEK 10

Basic Workout (Monday, Thursday)

11/2 miles in 12 minutes. Run twice (recover between repeats).

Underdistance (Tuesday, Friday)

Va to V2 mile slowly.

V2 mile in 3 minutes 45 seconds. Run 3 times (recover between
repeats).

Va mile in 1 minute 50 seconds. Run 6 times (recover between
repeats).

220 yards in 45 seconds. Run twice (recover between repeats).

Va to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)
4 miles; increase pace last V2 mile.

WEEK 11

Basic Workout (Monday, Thursday)

1 mile in 7 minutes 30 seconds. Run 3 times (recover between
repeats).

Underdistance (Tuesday, Friday)

Va to Vi mile slowly.

V2 mile in 3 minutes 50 seconds. Run 4 times (recover between
repeats).

Va mile in 1 minute 45 seconds. Run 4 times (recover between
repeats).

220 yards in 45 seconds. Run 2 times (recover between repeats).

Va to V2 mile slowly.

Overdistance (Wednesday, Saturday or Sunday)

Over 4 miles slowly (more than 400 calories per workout).

WEEK 12

Basic Workout

1 V2 miles in 1 1 minutes 40 seconds.

You've achieved the fitness standard of 45. Proceed to the
advanced aerobic fitness program.

Advanced Aerobic Training

This section is for the self-trained runner. We will provide some
suggestions for advanced training, but keep in mind there is no
single way to train. If you enjoy underdistance training, by all
means use it, if you find that you prefer overdistance, you will like
the suggestions offered here.

Long slow distance running seems to be the ideal way to train.
It combines the features of over and underdistance with a min-
imum of discomfort. Simply pick up the pace as you approach the
end of a long run, and you will receive an optimal training stimulus.
Moreover, since the speed work is limited to a short span near the
end of the run, discomfort is brief.

Consider the following suggestions:

• Always warmup before you run.

• Use high fitness heart rate training zone.

• Vary the location and distance of the run (long - short;
fast- slow; hilly- flat).

• Set the distance goals:
Phase 1: 20 miles a week

Phase 2: 25 miles a week (ready for 3- to 5-mile road

races)
Phase 3: 30 miles a week
Phase 4: 35 miles a week (ready for 5- to 7-mile road

races such as the 4th of July Peachtree Road

Race)
Phase 5: 40 miles a week
Phase 6: 45 miles a week (ready for 7- to 10-mile road

races)
Phase 7: More than 50 miles a week (consider longer

races such as Boston Marathon - 26.2 miles)

• Do not be a slave to your goals, and do not increase
weekly mileage unless you enjoy it.

• Run 6 days a week if you enjoy it; otherwise, try an
alternate day schedule with longer runs.

• Try one long run (not over one-third of weekly distance)
on Saturday or Sunday.

• Try two shorter runs if the long ones seem difficult: 5 + 5
instead of 10.

• Keep records if you like — you will be surprised. Record
date, distance, comments. Note resting pulse, body
weight. At least annually, check your performance over a
measured distance and observe progress (use a local
road race or the 11/2-mile run test).

• Do not train with a stopwatch. Wear a wristwatch so you
will know how long you have run.

• Increase speed as you approach the finish of run.

• Always cooldown after a run.

AEROBIC SUPPLEMENTS

When you are unable to engage in your regular aerobic
fitness activities, consider one of these alternatives:

Skipping Rope

This is such a good exercise that it can be a full time
aerobic fitness activity. The equipment is inexpensive and easy
to transport. You can skip rope anywhere, even in a motel room
or office. The exercise allows a wide range of exercise intensi-
ties, and research studies have equated 10 minutes of vigorous
rope skipping in cardiovascular benefit to 20 to 30 minutes of
jogging.

Rope length is important. It should reach the armpits when
held beneath the feet. Commercial skip ropes with ball bear-
ings in the handles are easier and smoother to use, but a length
of #10 sash cord from your local hardware store serves quite
well.

Rope skipping requires a degree of coordination, and if
done inappropriately can quickly raise the heart rate above
your training zone. If this happens, walk or jog in place slowly,
then resume skipping.

Besides the aerobic benefits, rope skipping can improve
your tennis or handball, where rapid footwork is important.

Run In Place

For joggers and runners when weather or travel prohibits the
usual run. Since it is necessary to double the time to achieve a
comparable benefit, it can only be viewed as an occasional
supplement.

Stationary Bicycle

Several systems are available for indoor cycling. They range
from the inexpensive, which involves a stand for your bicycle, to
the moderate price range (under $150.00) for a stationary bicycle,
to the expensive (approaching $1,000.00) for fancy cycles that
include the electronics necessary to provide resistance as well as a
readout of heart rate responses to workload. You can use the
aerobic fitness prescriptions to achieve training benefits on the
bicycle. The indoor cycle must include a mechanism for the con-
trol of resistance during cycling. Without resistance you will not be
able to achieve your heart rate training zone.

Treadmill

Several relatively inexpensive (under $300.00) treadmills are
sold. These nonmotorized devices must have an adjustable grade if
they are to serve for aerobic training. Expensive motorized devices
are excellent indoor training machines but price prohibits their
general use. The stationary bicycle and the treadmill often are used
in post-coronary home rehabilitation programs.

Bench Stepping

A sturdy bench or box can become an exercise device. By
increasing the rate or duration of effort specific training effects can
be realized. By wearing a loaded pack, you can emphasize the
muscular fitness benefits of the exercise.

Stair Running

Coaches often have their athletes run stadium steps in a com-
bination aerobic — anaerobic — muscular fitness training pro-
gram. When duration is emphasized, aerobic training predomi-
nates. When speed is emphasized, strength and anaerobic capa-
bilities are developed. The steps in a gym, state office or apartment
building provide the opportunity for extended effort.

MAINTAINING AEROBIC FITNESS

Once you have achieved the level of aerobic fitness that suits
your personal needs as well as the work capacity needed for your
job, you can switch to a maintenance program. Research indicates
that you can maintain a given level of fitness with 2 or 3 days of
activity a week. The activity must be at the same intensity and
duration you employed to achieve fitness. Exercise of lesser inten-
sity but longer duration achieves the same effect.

If a 40 year old swims for several months to attain a fitness
score of 50, he or she can maintain that level with two or three
workouts a week, or one swim a week and 2 hours of tennis, 4 or 5
days a week. A periodic recheck with the step test will tell you if you
are, in fact, maintaining the fitness you worked so hard to achieve.

You are encouraged to seek activities you enjoy and to inte-
grate them into your lifestyle. Before long you will find that exercise
and training are no longer viewed as an obligation. When exercise
becomes an enjoyable — even essential — part of your day, you
will have achieved the health, fitness, and work capacity needed to
accomplish your job, and still have sufficient energy to enjoy
leisure time pursuits.

Year-Round Activity

Year-round activity is the ideal way to achieve and maintain
fitness. It minimizes the pain and soreness associated with the
return to activity. It keeps fitness at an optional level and minimizes
the problem of weight control. Take a moment to outline your
current physical activity habits on a sheet of paper. Fill in the sports
or activities you enjoy each season. When you find a blank spot
consider a new activity, an exercise supplement, or an exercise to
help you prepare for an upcoming season. This brief mental exer-
cise will show how one activity might logically blend into the next,
removing the need for extensive physical training. For example, if
you work out in the gym all winter and run in the spring, you will not
have to worry about your fitness for summer work projects.

Activities

Winter

Spring

Summer

Fall

Major

Minor

■'■■ <■--•■.-.

CO
CO

PART

Muscular Fitness and Work Capacity

We have related aerobic fitness to work capacity and provided
you with prescriptions for achieving and maintaining aerobic fit-
ness. Like aerobic fitness, muscular fitness is an integral part of
total fitness for work capacity. It depends on muscular strength,
endurance, and flexibility.

MUSCULAR STRENGTH

Dynamic muscular strength is clearly related to work capacity.
Your dynamic strength is simply the most weight a specific group
of muscles can lift at a single time. Strength depends largely on the
cross section area of the muscle and connective tissue.

Training and experience also influence strength. A learning
effect occurs, whereby the nervous system becomes better able to
use available strength. Also through practice and experience, we
tend to lose the inhibitions that prevent us from using all the
strength we possess.

Muscular strength is the primary factor limiting work capacity
when a single maximum lift is involved as lifting a dead deer or for
repeated lifting of boat motor, gas can or truck wheel. Strength,
muscular endurance, and aerobic capacity combine to set limits on
work capacity.

Some people, women and older men for example, may have
high levels of aerobic capacity but low muscular strength. The
average woman has about half the arm and shoulder strength and
three-fourths the leg strength of the average man. But when
strength expressed per unit of lean body weight (fat-free weight)
the woman's leg strength is comparable to the mans, although arm
strength is still 30 percent below male values.

However, when women engage in strength training, as they
have in several recent research studies, they gain muscular
strength, and the strength is not accompanied by an undesirable
increase in muscular size. Given the opportunity the average
woman should be able to achieve the muscular fitness needed to
carry out arduous work tasks.

MUSCULAR ENDURANCE

Muscular endurance is an essential component of work capac-
ity. Endurance implies the ability to persist and is defined and
measured by the muscles ability to lift a load over and over.

Physical conditioning increases endurance by improving the
muscle fibers aerobic energy producing capability, and tasks
involving repetitive action depend on well-developed aerobic
energy production.

Most work tasks require more endurance than strength. Many
individuals mistakenly use the term strength when they really
mean endurance. If an individual already has the strength to
accomplish a task, physical conditioning should focus on endur-
ance. Only those with inadequate strength need to engage in
strength training.

FLEXIBILITY AND STRETCHING

Flexibility is important for success in work or sport. Excessive
flexibility is not necessary, but some is helpful to assist the Ranger
over and under fences, around fallen trees and to lessen the risk of
injury in most forms of vigorous activity. Flexibility is the range of
motion through which the limbs are able to move. Skin, connective
tissue, and conditions within joints restrict this range. Improved
flexibility can reduce the potential for injury.

The range of motion Increases when joints and muscles are
warmed. This suggests that a warmup concentrating on stretching
the leg muscles is a good idea. When beginning stretching exer-
cises for example touching your toes, move slowly; then bob gently
to further stretch muscles. Vigorous bobbing and stretching only
tighten muscles. Muscles react to a sudden stretch with a reflexive
contraction (stretch reflex).

Flexibility exercises are especially important when training to
increase muscular strength and endurance. They help to maintain
the range of motion that might otherwise be lost. Stretching exer-
cises also help reduce muscle soreness. So stretching shouid be
done before and after exercise, and whenever soreness occurs
(ususally 24 hours after vigorous effort).

Finally, flexibility becomes more important as we grow older.
We have to spend more time with stretching exercises to maintain
the range of motion, because tissue becomes stiff and less elastic
with age. Many low back problems are the result of poor flexibility.

STRETCHING TECHNIQUES
FOR INCREASED FLEXIBILITY

Static Stretching

When you begin to stretch, the first 5 to 10 seconds of the
stretch are spent in the "easy stretch." Here you can totally relax
while you feel an easy stretch. After this phase of stretching, slowly
go into the "developmental stretch." Here the feeling of the stretch
will become more intense but it should not be painful.

When stretching, breathing should be slow, rhythmical and
under control. If you are bending forward to do a stretch, exhale as
you bend forward and then breathe at a slow, rhythmical pace as
you hold the stretch. Do not hold your breath while stretching. If
the position of a stretch inhibits the natural breathing pattern, then
ease up on the stretch to where natural, slow, rhythmical breathing
is possible.

1 . Easy Stretch:

Spend 5-10 seconds in this phase — no bouncing.
Should feel a gentle pull-relax and hold.
This reduces muscular tightness and readies the tissue for
the development stretch.

Developmental Stretch:

Move gradually from the easy stretch position into the

developmental stretch.
Relax as you pull.
3e in control.

The tension should ease off slightly.
This phase fine-tunes the muscles and increases flexibility.
Time may be 10-20 seconds.

Breathing:

Should be slow, rhythmical and under control.

Do not hold your breath while stretching.

Exhale as you bend forward and then breathe slowly as you

hold the stretch.
Relax.

The Stretch Reflex:

This system protects our muscles from over stretching.

A nerve reflex responds by sending a signal to the muscles to
contract.

Holding a stretch as far as you can go or bouncing up and
down strains the muscles and activates this reflex. This
causes pain and some microscopic tearing of muscle
fibers. This could be due to a loss of elasticity.

Stretch

Easy Motion
Loosen Up

Developmental
Easy Stretch Stretch

Movement

2-5 minutes

5-10 seconds 10-20 seconds

Tempo increases if
warming up

Tempo decreases if
cooling down

5 . Most Appropriate Times for Stretching:

In the morning before the start of the day
At work to help release nervous tension
After sitting for a long time
Before activity — warm up
After activity — cool down
When you feel stiff

UPPER BODY, TRUNK, AND LOWER BACK
STRETCHING EXERCISES

Trunk Rotation

Purpose:

To stretch muscles in the back,

sides, and shoulder girdle.

Starting Position:

Stand astride with feet pointed

forward; raise arms to shoulder

level. May use bar to increase

stretch to the deltoid muscle and

waist.

Movement:

Twist trunk to the right; avoid lift-
ing heels. Repeat 3 or 4 times
before twisting to left side.

Repetitions:
10

Double Arm Circles and Toe
Raises

Purpose:

To stretch muscles of the shoulder
girdle and to strengthen muscles
of the feet.

Starting Position:

Stand with feet about 12 inches

apart and arms at sides.

Movement:

Swing arms upward and around,
making large circles. As arms are
raised and crossed overhead, rise
on toes.

Repetitions:
10 to 15

3a. Forward Bend

Purpose:

To stretch muscles of the but-
tocks and posterior leg.

Starting Position: Stand astride
with hands on hips.

Movement:

Slowly bend forward to a 90
degree angle; return slowly to
starting position; keep back flat.

Repetitions:

3b. Abdominal Chum

Purpose:

To stretch muscles of the but-
tocks, abdomen, and posterior
leg.

Starting Position:

Stand astride with hands on hips.

Movement:

Lower trunk sideward to left;
rotate to forward position and to
right; return to upright position.
Repeat and reverse direction after
2 rotations.

Repetitions:
5 to 8

'-" **\ *—*~\

***•-.'' «~^.-'

3c. Bar Hang

Purpose:

To stretch muscles of arms,

shoulders, back, trunk, hips, and

pelvic regions. Good general body

stretcher.

Starting Position:

Hang from bar with arms straight.

Repetitions:

1 for up to 60 seconds.

Shoulder and Chest Stretch

Purpose:

To stretch muscles of the chest

and shoulders.

Starting Position:

Stand astride or kneel with arms

at shoulder level and elbows bent.

Movement:

Slowly force elbows backward

and return to starting position.

Repetitions:
10 to 15.

5a. Lower Back Stretch

Purpose:

To stretch muscles in the lower

back.

Starting Position:
Crouch on back until buttocks
touch heels; emphasize round-
ing back; return to starting
position.

Repetitions:
10

5b. Alternate Lower Back Stretch

Purpose:

To stretch muscles in the lower

back and buttocks.

Starting Position:

Lie on back with the legs extended

or stand erect.

Movement:

Lift and bend one leg; grasp the
knee and keep the opposite leg
flat; pull knee to chest. Repeat
with alternate leg.

Repetitions:
10

5c. Advanced Lower Back and Ham-
string Stretch

Purpose:

To sketch muscles of the lower

back and hamstring muscles.

Starting Position:

Lie on back with legs bent.

Movement:

Keep knees together and slowly

bring them over the head;

straighten the legs and touch the

toes to the floor; return to starting

position.

Repetitions:
5 to 10

6. Inverted Stretch

Purpose:

To stretch and strengthen the
anterior hip, buttocks, and ab-
dominal muscles.

Starting Position:
Sit with arms at side.

Movement:

Support body with heels and arms
and raise trunk as high as pos-
sible.

Repetitions:

LEG STRETCHING EXERCISES

7a. Front Leg Stretch

Purpose:

To stretch the muscles in the

anterior leg.

Starting Position:

Kneel with tops of ankles and feet

flat on the gound.

Movement:

Lean backward slowly; keep the
back straight; maintain tension
on muscles for 30 to 60 seconds.

Repetitions:
1 to 2

7b. Front Leg Stretch

Purpose:

To stretch the muscles of the

anterior thigh and hip.

Starting Position:

Lie on the ground with face down

or stand erect.

Movement:

Pull the ankle to the hip slowly;
hold for 3 counts and release the
ankle. Use same procedure for
other side.

Note:

If difficulty is encountered is
assuming starting position, ask
for assistance.

Repetitions:
5 to 10

10. Hamstring Stretch

Purpose:

To stretch the muscles in the

posterior leg and thigh.

Starting Position:
Sit on ground with one leg ex-
tended straightforward; place the
other leg forward with the knee
bent and the sole touching the
inner thigh of the extended leg.

Movement:

Bend forward and attempt to
touch the head to the knee; hold
stretch for 30 to 60 seconds.
Repeat with other leg.

Repetitions:
1 to 2

11 a. Calf Stretcher

Purpose:

To stretch the posterior leg and

ankle muscles.

Siarting Position:
Stand in forward stride position
with the forward knee partially
flexed and the rear leg fully
extended; keep feet pointed for-
ward and heels flat on the ground.

Movement:

Lean trunk forward until a con-
tinuous stretch occurs in the rear
calf; hold stretch for 30 to 60
seconds. Repeat with other leg.

Repetitions:
1 to 2

11b. Calf Stretcher

Purpose:

To stretch the posterior leg

muscles.

Starting Position:

Stand in upright position with the

balls of the feet on the edge of a

step.

Movement:

Slowly lower heels and hold for
30 to 60 seconds; raise heels and
rise on toes.

Repetitions:
1 to 2

OTHER MUSCULAR FITNESS FACTORS

Balance

Dynamic balance is the ability to maintain equilibrium during
vigorous movements such as in walking a lap, jumping a stream, or
carrying a heavy load. Balance depends on the ability to integrate
visual input with sensory information from the semicircular canal
in the inner ear and muscles (kinesthetic receptors). Although it is
difficult to measure and predict how dynamic balance contributes
to work capacity, ample evidence indicates that balance can be
improved by physical training. Participation in sports and on-the-
job experience also should improve dynamic balance.

Agility

Agility is the capacity to rapidly change position and direction
with precision and without loss of balance. It depends on strength
and speed as well as balance. Most agility-tests were developed for
the world of sports and do not relate to work capacity. This is why
the Merit System was asked to revise the test for applicants to make
it more job related and test the ability skills to perform job tasks.
But agility is certainly important in avoiding injury, especially in
unpredictable work situations in the field dealing with game and
fish violators. Studies show that agility can be improved with prac-
tice and experience. Overweight hinders agility. Extreme muscu-
larity is not a prerequisite for agility. Balance and agility may
deteriorate with fatigue, so we can conclude that aerobic and
muscular fitness are important in maintaining both.

Skill

Every skill is specific. Ability in tennis does not insure success
in badminton or racketball. Each skill must be learned individually,
and skill is not easily transferred as teachers, coaches, or re-
searchers once thought. Skill is an important factor in work capac-
ity. Skilled workers work more efficiently; they do not waste
movement or energy. A skilled worker often can outperform a
stronger or more fit coworker.

Skill or technique can be learned. With proper technique you
can make the best use of leverage and large muscle groups. The
skills required to move or lift deer, outboard motors and truck
wheels are rot complex and with good instruction most employees

can reach a satisfactory level of performance in a few practice
sessions.

MUSCULAR FITNESS

Weight Training

When participating in a weight lifting program you can train
for muscular endurance or muscular strength.

Muscular endurance is developed by training with lighter
weights and more repetitions (10 or more). Muscular strength is
developed by training with heavier weights and fewer repetitions (6
to 8).

While strength training results in an increase in the size of the
muscle, endurance training will develop muscle definition. A pro-
gram geared at taking advantage of both techniques would be
highly recommended. This type of program would consist of train-
ing with a medium weight, at 3 sets of exercises, with 8 repetitions
per set, 3 times a week. Start your first set of repetitions at a weight
which is exactly half of the maximum weight that you can lift in one
repetition. Then increase the weight for each of the next two sets.
As soon as the required number of repetitions can be easily man-
aged, more weight should be added.

While strength does not increase rapidly, you should expect:

• A rate of increase ranging from 1 to 3 percent a week (The
untrained increase at a faster rate than the trained)

• The rate of gain to decrease as you approach your poten-
tial maximum strength.

• Improvements to take place only in the muscle groups
trained.

Sedentary individuals who have done no lifting can expect to
increase in strength 50 percent after six months of serious weight
lifting. Active persons with no lifting experience may achieve
between 25 to 50 percent, while active workers who have lifted may
increase only up to 25 percent because they are approaching their
potential maximum strength.

When you engage in weight lifting, keep these points in mind:

> Never hold your breath during a lift. This can cause a
marked increase in blood pressure and in the work of the
heart and the circulation in the coronary arteries. So just
when your heart needs more oxygen, it gets less — a
dangerous situation, especially for older, unconditioned
individuals. Exhale during the lift and inhale as the weight
is lowered.

• Always work with a companion ready to assist when
lifting heavy weights.

• Keep accurate records. Record your weights, repetitions,
set; also, test for maximum strength every few weeks.
Record your body weight and body dimensions — size of
biceps, waist, thighs, and calves.

• Alternate muscle groups during a training session. Do not
do several arm exercises in a row. Also, allow recovery
time between sets of the same exercise.

Safety Precautions

• Weight training routine should be preceded by flexibility,
dynamic strength and other calisthenics routines as a
warm-up.

• Do not exercise alone.

• Keep the weights close to the body.

• Avoid hyperventilating.

• Use breath control.

• Use correct techniques.

MUSCULAR STRENGTH AND ENDURANCE EXERCISES

Two options will be Illustrated for each of the following rou-
tines. The first option (A) will utilize weights; the second (B)
stresses the same muscle group, but without utilizing weights.

Weight Training Warm-up

Purpose:

To utilize all of the major muscle groups in a warm-up routine prior to concentrat-
ing on specific muscle groups.

Starting Position:

Place feet astride; bend knees; keep back straight; hold a bar with an overhand

grip. (Position A)

Movement:

Straighten legs with back still straight; raise elbows to shoulder height or higher

(Position B); lower elbows next to the trunk and keep the weight at chest level;

press the weight over the head and fully extend arms (Position C); return weight to

floor.

Repetitions:
8 to 10

Position A

Position B

Position C

Jumping Jacks

Purpose:

To utilize all of the major muscle

groups in a warm-up routine prior to

concentrating on specific muscle

groups.

Starting Position:

Stand erect with feet together and

arms at the side.

Movement:

Swing arms upward until over head
and spread feet apart in one move-
ment; in second movement, return to
starting position.

Repetitions:
20

Military Press

Purpose:

To strengthen the shoulder, upper

back, and arm muscles.

Starting Position:

Support weight at shoulder level with

an overhead grip.

Movement:

Push weight directly overhead; keep
the back and knees straight; return
the weight slowly to starting position.

Repetitions:
10 to 12

Curl

Purpose:

To strengthen the anterior arm

muscles.

Starting Position:

Hold weight with a palms-up grip;

keep arms straight.

Movement:

Bend arms and bring weight up to

chest; return slowly

Repetitions:
10 to 12

Pull-up

Purpose:

To strengthen the anterior arm, upper

back, and shoulder muscles.

Starting Position:

Place hands about 18 inches apart on
overhead bar with either a palms-in or
a palms-out grip; keep arms straight
in order to support the body.

Movement:

Pull body up so chin comes above the

bar; slowly lower the body to starting

position.

Repetitions:
Progress to 10 to 15

Sit-up

Purpose:

To strengthen the abdominal and hip

flexor muscles.

Starting Position:

Lie on back with knees bent and
hands clasped under head or holding
weight on chest.

Movement:

Raise head and trunk to an upright
position; hold position for 3 counts;
slowly return to starting position.
Emphasize a roll-up type movement.

Repetitions:
15 to 20

Leg Pull-up

Purpose:

To strengthen the abdominal and hip

flexor muscles.

Starting Position:

Hang from bar with body straight.

Movement:

Bend knees slowly; bring knees to

chest; return slowly to starting

position.

Repetitions:
Progress to 10 to 15

Bent-over Rowing

Purpose:

To strengthen the mid to upper back

and posterior arm muscles.

Starting Position:

Stand with feet apart slightly more
than shoulder width; bend forward at
waist with back straight and legs
slightly bent; keep arms straight to
support the weight.

Movement:

Raise weight to chest and return it

slowly to starting position.

Repetitions:
10 to 12

Pull-up Wide Grip

Purpose:

To strengthen the mid to upper back

and the posterior and anterior arm

muscles.

Starting Position:

Place hands about 36 inches apart on

overhead bar with either a palms-in or

palms-out grip; hang from the bar

with arms straight to support the

body.

Movement:

Pull body up so chin comes above the

bar; slowly lower the body to starting

position.

Repetitions:
Progress to 10 to 15

Supine Press

Purpose:

To strengthen the chest, anterior

shoulder, and posterior arm muscles.

Starting Position:

Lie on back on a bench 10 to 14

inches wide; use an overhand grip on

a weight supported on standards or

held by two assistants; keep arms

straight.

Movement:

Slowly lower weight to touch the

chest; raise weight until arms are

straight.

Repetitions:
10 to 12

Push-ups

Purpose:

To strengthen the chest, anterior

shoulder, and posterior arm muscles.

Starting Position:

Lie on stomach with hands flat on

floor and positioned beneath the

shoulders.

Movement:

Push entire body except feet and

hands off the floor until the arms are

straight; lower body until chin touches

floor.

Note:

Positioning the hands beyond the

shoulders or putting blocks beneath

the hands increases the stretch of the

pectorals.

Repetitions:
Progress to 20 to 30

Back Hyperextension

Purpose:

To strengthen the lower back muscles.

Starting Position:

Lie on a bench with the face down;

extend the body from above the waist

over the edge of the bench; strap or

hold the feet to the other end of the

bench.

Movement:

Lift head and trunk; slowly lower head

and trunk.

Note:

Do not hyperextend.

Repetitions:
Progress to 10 to 15

Back Tightener

Purpose:

To strengthen the lower back muscles.

Starting Position:

Lie on floor with face down; fold

hands over lower back area.

Movement:

Raise head and chest and tense the

gluteal and lower back muscles.

Caution:

Do not hyperextend; just raise head
and chest slightly off the floor; con-
centrate mainly on tensing gluteal
muscles.

Repetitions:
10 to 15

Squat

Purpose:

To stengthen the anterior thigh and

buttock muscles.

Starting Position:

Stand erect with feet astride and sup-
port weight on shoulders with palms-
upgrip.

Movement:

Keep the back straight and bend
knees into a squat position; return to
the standing position.

Note:

Do half squat if knees are weak.

Repetitions:
10 to 12

Heel Raises

Purpose:

To strengthen the calf muscles.

Starting Position:

Place feet astride and hold weight on

shoulders with a palms-up grip.

Movement:

Raise to a toe position; lower body.

Note:

A board may be placed under the toes

to increase the range of motion.

Repetitions:
10 to 15

Heel Raises

Purpose:

To stengthen the calf muscles.

Starting Position:

Place feet astride and use arms for

balance if necessary.

Movement:

Raise to a toe position; lower body.

Note:

A board may be placed under the toes

to increase the range of motion.

Repetitions:
10 to 15

EXERCISES FOR THE LOWER BACK

Rangers who spend a great deal of time sitting in patrol vehi-
cles or behind a desk often suffer from lower back fatigue, back
pains, and sacroiliac strain.

These conditions usually result from weak back muscles
which do not give proper support to the spine. The following
exercises are designed to help keep lower back muscles strong
and supple.

Pull Knee To Chest

Position:

Arms at sides, feet slightly spread.

(Figure 1)

Action:

(a) Raise the left knee, grab it with
both hands and pull it to your chest.
Keep trunk upright. (Figure 2)

(b) Repeat with the right knee.

Figure 3

Swing your arms to maintain balance.
Keep the trunk upright, the leg rea-
sonably straight and swinging for-
ward and backward like the pendu-
lum of a clock.

(b) Repeat the procedure for the right
leg.

Figure 1

Figure 2

Leg Swing

Position:

Arms at sides, feet together or slightly

spread.

Action:

(a) With your weight balanced on the
right foot, swing your left leg forward.
(Figure 3) and backward. (Figure 4)

Figure 4

Side Bends

Position:

Hands on hips, feet shoulder-width

apart. (Figure 5)

Action:

Hands clasped behind head, feet
spread slightly wider than shoulders.
(Figure 7)

Figure 5

Figure 7

Action:

(a) Bend the trunk sideward to the
right, hand touching the leg as low as
possible and, at the same time, raise
or "hunch" the left shoulder upward.
(Figure 5)

Action:

(a) Bend trunk sideward and forward
to the right, touching right elbow to
the side of the thigh. (Figure 8) Right
knee should be bent slightly.

(b) Return to starting position and
repeat to the left.

Figure 6

Figure 8

(b) Return to starting position and
repeat to the left side in the same
manner.

Position:

Arms at sides, feet widely spread,

knees slightly bent. (Fiaure 9).

Action:

(a) Curl the left arm over the head
and downward as you bend sideward
to the right, right hand touching leg as
low as possible. (Figure 10).

(b) Return to starting position and
repeat to the left.

Figure 11

( b) Reverse the proced u re and rotate
the trunk counterclockwise.

Windmill

Position:

Feet widely spread, knees bent, trunk
bent forward, arms stretched side-
ward. (Figure 12)

Figure 10

Trunk Circles

Position:

Hands on hips, feet slightly wider

than shoulders, knees slightly bent.

Action:

(a) Rotate the trunk in a clockwise
manner, bending sideward, backward,
forward in a continuous motion. (Fig-
ure 11)

Figure 12

Action:

(a) Touch the right hand to the left
toe as the left arm is moved backward
and upward. (Figure 13)

Figure 13

(b) Touch left hand to right toe as
right arm is moved backward and
upward. (Figure 14)

Action:

(a) Raise the right leg, bend the knee,
pull knee toward chest with both
hands. (Figure 16)

(b) Return to starting position and
repeat with left leg.

Figure 16

Pelvic Tilt

Position:

Lying on back, knees bent so that
both feet are flat on the floor, arms on
floor. (Figure 17)

Figure 14

Figure 17

Action:

(a) Flatten lower back against floor

by pulling abdominal muscles in and

up and tilting the pelvis up. (Figure

18)

LYING

Pull Knee To Chest

Position:

Lying on back, arms at sides. (Figure

15)

Figure 15

Figure 18

(b) Hold this position for five seconds
and relax.

100

Half Sit-up

Position:

Lying on back, knees bent so that
both feet are flat on floor, arms at
sides. fFigure 19)

Figure 19

Action:

(a) Flex the trunk, raising the head,
shoulders and upper back off the
floor. Extend both arms past the left
knee. (Figure 20)

Figure 20

(b) Hold this position momentarily
and return to starting position.

Both Knees To Chest

Position:

Lying on back, arms extended behind

head. (Figure 21)

Action:

(a) Bend both knees upward, clasp
hands around knees and pull knees in
toward chest. (Figure 22)

(b) Hold this position momentarily
and return to starting position by
extending legs fully before lowering
feet to floor.

Figure 22

Bent Knee Sit-ups

Position:

Lying on back, hands on stomach,
knees bent so that feet are flat on the
floor. (Figure 23)

Figure 23

Action:

(a) Flex the trunk, sit up and touch
both hands to the floor between the
feet (Figure 24)

(b) Return to starting position and
repeat.

Figure 21

Figure 24

101

Bridge From Shoulders

Position:

Lying on back, arms at sides, knees
bent so that both feet are flat on the
floor. (Figure 25)

Action:

(a) Extend both arms fully, lifting the
head and chest up from the floor. Tilt
the head back as far as possible. The
hips and legs should remain on the
floor. (Figure 28)

Figure 25

Action:

(a) Raise the hips as far up from the
floor as you can so that your weight is
supported on the feet, shoulders, neck,
and head. (Figure 26).

(b) Hold this position momentarily,
return to starting position and repeat.

Figure 28

(b) Hold momentarily, return to start-
ing position and repeat.

Back Archer — Leg Raise

Position:

Lying on stomach, hands on the small

of the back. (Figure 29)

Figure 26

Walrus

Position:

Lying on stomach, hands outside and
above shoulders, with fingers pointed
straight ahead. (Figure 27)

Figure 29

Action:

(a) Lift the head and chest up from
the floor as high as possible, together
with the left leg. Keep the left leg
straight. (Figure 30)

"SgCfcs^

Figure 27

Figure 30

102

(b) Return to the starting position
and repeat, lifting the head and chest
together with the right ieg

103

104

■g

o
O

"cd

■ mmmm

C/)

PART IV

Special Considerations

RUNNING

Most adults have learned to dislike physical activity — espe-
cially jogging or running. Howcould a natural, invigorating form of
human locomotion fall into disrepute?

• Many coaches and gym teachers use running as a form of
punishment: "Take a lap."

• Most adults have never learned to run properly, comfor-
tably, sensibly. Why? The sports in our schools emphas-
ize short intense sprints, not slow leisurely runs.

• Emphasis on the"instantfitness."This is bad psychology.
It teaches people to get it over with quickly. There is no
place for a long slow run in this type of thinking.

We have chosen to emphasize running as an aerobic fitness
activity because for the time invested, it provides a great training
stimulus. It can be done at any time, in any weather, and with little
investment in equipment. And it is specific training for our job in
conservation enforcement for tasks that require the legs to support
the body's weight during ardous field work. For these reasons,
running appears to be the best exercise to train for conservation
enforcement work.

SHOES

Nothing is so essential to your running enjoyment, so do not
economize when selecting a running shoe. Go to your shoe store
or sporting goods dealer for advice. Buy a training shoe, not a shoe
built for competition. A firm, thick sole, good arch support, and a
thick padded heel are essentials. (To test sole firmness, grip shoe
on sides and squeeze, if the sole bends it is probably too soft.) A
good shoe should bend easily at the toe. however, a firm heel
counter is also a trait of a good shoe. Never attempt to train in an
inexpensive gym shoe (sneaker).

A good pair of shoes is $40.00. A less expensive shoe may be
suitable, but be sure it offers the fit and protection the feet need for
running.

106

Thick tube socks help prevent blisters. Some runners prefer a
thin sock under a heavier outer sock.

CLOTHING

Jogging does not require fancy clothing. One of running's
attraction is the fact that you do not need to spend much money.
Nylon or cotton gym shorts and a T-shirt are adequate in summer.
For winter running, a sweat suit or jogging suit serves until temper-
atures fall below 20° F. Some runners prefer cotton thermal knit
long underwear under their running shorts. Several layers of ligh-
ter apparel are preferable to a single heavy garment. Add gloves
and a knit cap in colder temperatures. When the wind blows, a thin
nylon windbeaker helps to reduce heat loss. A cap is particularly
important in cold weather, since a great deal of body heat is lost
through the head.

When temperatures fall below 20° F you may
choose to wear both the underwear and the
sweat suit. Many continue to run despite
subzero temperatures. There is no danger in
doing so provided you are properly clothed,
warmed up, and sensitive to signs of wind
chill and frostbite.

Never wear a rubberized sweat suit in
any weather. The water lost through perspi-
ration does not contribute to long term
weight loss, and your body's most effective
mode of heat loss is blocked.

RUNNING TECHNIQUE

An upright posture while running con-
serves energy. Run with your back comfor-
tably straight, your head up, and shoulders
relaxed. Bend your arms with hands held in a
comfortable position; keep arm swing to a
<n minimum during jogging and slow running.
~}&> Pumping action increases with speed. Legs

swing freely from hip with no attempt to

overstride. Many successful distance runners

107

employ a relatively short stride.

No aspect of running technique is vio-
lated more often by neophytes than foot-
strike. Many newcomers say they can't or
don't like to jog. Observation of their foot-
strike often reveals the reason: They run on
the ball of the foot. While appropriate for
sprints and short distances, this footstrike is
inappropriate for distance runs and will
probably result in soreness. The heel-to-toe
footstrike is recommended for most runners.
Upon landing on the heel, the foot rocks
forward to push off the ball of the foot. This
technique is the least tiring of all, and a large
percentage of successful distance runners
use it. The flat-footed technique is a com-
promise where the runner lands on the
entire foot and rocks onto the ball for push-
off. Check your shoes after several weeks of
running; if you are using the correct foot-
strike, the outer border of the heel will be
wearing down.

When and Where?

Run whenever it suits your fancy. Some
like to get up early and do several miles
before breakfast. Others elect to run during
the lunch period, then eat a sandwich at their
desk or in their vehicle. Many prefer to wait
until after work, when running can help
cleanse the mind of the days problems. A
few are night owls who brave the dark in
their quest for fitness; they are quick to point
out that the run and shower help them to
sleep like a baby. I would only caution you to
avoid vigorous activity 1 or 2 hours after a
meal, when the digestive organs require an
adequate blood supply, and when any fat in
the circulation hastens the risk of clotting.

Where should you run? Almost any-
where you please. Avoid hard surfaces for

108

the first few weeks of training. Run in the
park, on playing fields, golf courses, in the
pasture or running tracks. After a few weeks
you will be ready to try the backroads and
trails in your area. By varying your routes,
you will maintain interest in your program.
When the weather prohibits outdoor run-
ning, try a YMCA, school or police depart-
ment gym. You can also choose an exercise
supplement you can do at home such as
running in place or skipping rope.

Unless you are a loner and enjoy the
time spent by yourself, consider running
with a companion. When you find one with
similar abilities, interests, and goals, you are
not likely to miss your run.

ENVIRONMENTAL FACTORS

Exercise or work in hot or humid envi-
ronments or at higher elevations involves
special consideration.

Heat and Exercise

At moderate temperatures the body
heat generated by exercise or work is easily
dissipated. As temperatures increase, the
temperature regulating mechanisms increase
perspiration rate to keep the body tempera-
ture from climbing above tolerable limits
(about 102.5° F). (As perspiration evaporates
it cools the body.) When humidity is high, it
does not evaporate, and no heat is lost. At
that point, excessive sweating only contrib-
utes to the problem. Perspiration comes
from the blood and reduces blood volume.
Also, salt and potassium needed by the cells
are lost in perspiration.

During work in the heat, it is common to
lose more than a quart of sweat an hour.
During vigorous exercise in a hot, humid

109

environment, sweat rates can approach 3
quarts an hour for short periods. A good
estimate of fluid loss is the body weight dif-
ference after work in the heat. Athletes often
lose 6 to 8 pounds in a single workout. Ade-
quate replacement of water, salt, and potas-
sium is vital to maintain exercise or work
capacity and to avoid heat cramps, heat
exhaustion, or heat stroke.

To replace salt loss, use the salt shaker
at mealtime. Avoid salt tablets. Potassium
must be replaced with citrus fruits or juices.
Some commercially available drinks supply
fluid and electrolyte (inorganic chemicals
for cellular reactions) needs. Another
approach is to lightly salt lemonade or to
drink tomato juice and water (or tomato
juice, then water) in volumes comparable to
the fluid loss.

The body adjusts or acclimates to work
in the heat. Gradual exposure to exercise in
a hot environment leads to changes in blood
flow, reduced salt loss, and increased pers-
piration. After 5 to 7 days your heart rate for
the same amount of exercise may decline
from 180 to 150 beats per minute. While
physically fit individuals may not acclimate
more readily to work in the heat, their well-
trained circulatory system makes them bet-
ter suited to its demands. Acciimated indi-
viduals should be able to replace salt loss
with the saltshaker at meals.

110

Hot Weather Kills,

Know These Warning Signs,

And How To Treat Them:

KEATASTHEMIA — Symptoms —

First Aid —

Easy fatigue, headache, heavy sweat-
ing, high pulse rate, shallow breathing,
poor appetite, insomnia.

Move to cooler, dryer environment,
drink plenty of fluids and (unless diet
prevents it) a salt tablet. Rest.

HEAT CRAMPS

Symptoms —

First Aid —

Painful spasms in the voluntary mus-
cles. Pupils dilate with each spasm,
possible heavy sweating. Skin cold and
clammy.

Firm pressure on cramping muscles,
warm wet towels, three or four doses of
salty water at 15 minute intervals.

HEAT EXHAUSTION - Symptoms —

First Aid

Profuse sweating, weakness, vertigo,
skin cold and pale, clammy with sweat,
pulse is thready, blood pressure is low.
Temperature normal or subnormal.
Possible vomiting, nausea, headache,
heat cramps, mild head exhaustion.

Movetocoolerenvironmentimmediatly.
Bed rest, salty water. Seek medical
help for severe case.

HEAT STROKE

(or sunstroke,
heat collapse,
thermic fever,
heat hyperexia)

Symptoms —

First Aid —

Excessive sweating, sweating stops just
before heat stroke, temperature rises
sharply, pulse is pounding and full
blood pressure elevated, delirius or
coma common, skin flushed at first,
later reddens or purplish.

Heat stroke is a severe medical emer-
gency, summon a physician or get the
patient to a hospital immediately. Delay
can be fatal. Move victim into cooler
environment reduce body temperature
with iced baths or sponging. Use
extreme caution.

111

Altitude and Exercise

As you ascend to higher elevations to
work or exercise, be aware of limitations
imposed by the reduced oxygen supply.

During the first few weeks of exposure
to altitude, your ability to perform is im-
proved. It can be improved over a period of
several weeks by training at altitude. Altitude
acclimatization leads to improved lung func-
tion, increased red blood cells and hemo-
globin, and increased numbers of capillaries
in the working muscles. These changes
reduce but never eliminate the effect on
aerobic capacity.

Air Pollution and Exercise

Avoid exercise in a polluted atmosphere.
Carbon monoxide takes the place of oxygen
in the red blood cells, which reduces aerobic
capacity. Air pollution can:

• Initiate airways (bronchitus)

• Break down air sacs in lungs (emphysema)

• Reduce oxygen transport

• Cause cancer

One source of pollution can do all these
things — the cigarette. It is probably the
worst single source of air pollution.

The U.S. Surgeon General has stated
that the effects of smoking also may be
harmful to the nonsmoker who is exposed to
the smoke of cigarettes, cigars, and pipes.
Pipe and cigar smoke is particularly un-
healthy because it has not been inhaled into
the smokers' lungs, which helps to filter out
some of the harmful ingredients in the smoke.

112

EXERCISE PROBLEMS

Previously inactive adults often encoun-
ter problems when they begin exercising.
You will avoid such problems if you vow to
make haste slowly. It may have taken you 1 0
years to get in the shape you are in and you
will not be able to change it overnight. Plan
now to make gradual progress. At the start,
too little may be better than too much. After
several weeks, when your body has begun to
adjust to the demands of vigorous effort, you
will be able to increase your exercise in-
tensity.

Another way to avoid exercise prob-
lems is to warmup before each and every
exercise session. Careful attention to pre-
exercise stretching and warming eliminates
many of the nagging complications that
plague less patient individuals. Never forget
to cool down after each workout. In short,
prevention is the most effective way to deal
with exercise problems.

Blisters

Blisters can be prevented by wearing
good, properly fitted shoes. At the first hint
of discomfort, cover the area with some
moleskin or a large bandage. If you do get a
blister, puncture that edge with a sterilized
needle to drain the accumulated fluid, treat
with an antiseptic, cover with gauze, circle
with foam rubber, and go back to work. It is
wise to keep the items needed for blister
prevention at hand.

Muscle Soreness

Soreness, usually due to inactivity, may
be caused by miscroscopic tears in the mus-
cle or connective tissue, or to contractions
of muscle fibers. It is almost impossible to

113

avoid soreness when you first begin exercis-
ing. Minimize it by exercising modestly, at
least at first, and by doing mild stretching
exercises when soreness does occur.
Stretching can be used to relieve soreness
and to warmup for exercise on the following
day. Massage and warm muscle tempera-
tures also seem to minimize the discomfort
of soreness.

Muscle Cramps

Cramps are powerful involuntary mus-
cle contractions. Immediate relief comes
when the cramped muscle is stretched and
massaged. However, that does not remove
the underlying cause of the contraction. Salt
and potassium are both involved in the
chemistry of contraction and relaxation. Cold
muscles seem to cramp more readily. It is
always wise to warmup before vigorous
effort and to replace salt and potassium lost
through sweating in hot weather.

Bone Bruises

Hikers and joggers sometimes get pain-
ful bruises on the bottom of the feet. Such
bruises can be avoided by careful foot
placement and by quality footwear. Cushion
inner soles also help. A bad bruise can lin-
ger, delaying your exercise program many
weeks. There is no instant cure once a bruise
has developed, so prevention seems the best
advice. Ice may help to lessen discomfort
and hasten healing. Padding may allow
exercise in spite of the bruise.

Ankle Problems

A sprained ankle should be iced imme-
diately. A bucket of ice water in the first few
minutes may allow you to work the next day.

114

A serious sprain should be examined by a
physician. High-topped gym shoes reduce
the risk of ankle sprains in games such as
basketball, tennis, handball; low-cuts with
soles invite sprains. Ankle wraps and tape
allow exercise after a sprain, but again,
prevention is a more prudent course.

Achilles Tendon

Achilles tendon injuries have become
quite common. Some high-backed running
shoes have been implicated in the rash of
bursa injuries among runners. The bursa is
located beneath the tendon and seems to
lubricate its movements. When rubbed long
enough, it becomes inflamed. Once inflamed,
it may take weeks or months to return to
normal. Ice helps, but continued activity is
often impossible for several weeks. Rupture
of the achilles tendon seems to be more
frequent in recent years. Partial rupture
occurs when some of the fibers of the ten-
don are torn. Complete rupture results when
the tendon, which connects the calf muscles
to the heel, is completely detached. Preven-
tion is the only approach to these problems
since surgery is the only cure.

An inflammation of the tendon could
lead to partial or complete rupture if left
untreated or abused. Also, individuals with
high serum uric acid levels seem prone to
achilles tendon injuries. Those with high
levels should have ample warmup before
exercising and should avoid sudden starts,
steps, and changes of direction during their
exercise.

Shin Splints

Pains on the lower portion of the shin
bone are known as shin splints. They are
caused by a lowered arch, initiated mem-

115

branes, tearing of muscle from bone, a mus-
cle spasm due to swelling of that muscle,
hairline fracture of the bones of the lower
leg, muscle strength imbalance, or other fac-
tors. Rest is the best cure for shin splints,
although taping or a sponge heel pad seem
to help in some cases. Preventive measures
include exercises to strengthen shin mus-
cles, gradual adjustment to the vigors of
exercise, running on softer surfaces, occa-
sionally reversing direction when running
on a curved track, and using the heel-to-toe
footstrike.

Knee Problems

A knee injury suffered early in life can
affect the ability to exercise. For example, a
knee injured in high school football may
lead to signs of arthritis in the late twenties
or early thirties. Such degenerative changes
often restrict the ability to run, or engage in
other vigorous activities. Those of you with
knee problems should consult your physi-
cian for ways to relieve the limitations they
impose. Some have found that aspirin effec-
tively suppresses the inflammation and pain
often associated with exercise. Ice helps to
reduce the inflammation and speed your
return to activity. Knee problems also can
result from improper foot support. Repair
worn shoes, and if knee problems persist,
see a podiatrist.

Low Back Pain

Lack of physical activity, poor posture,
inadequate flexibility, and weak abdominal
or back muscles cause the low back pains
that beset millions of Americans. Specific
exercises can strengthen one muscle group
or stretch another to remove the muscular

116

imbalance and improve the posture. By
improving abdominal strength and stretch-
ing back muscles the forward tilt of the pelvis
can be reduced.

Stressful Exercises

Anything that is "perceived" as a threat
is stressful. One of the body's responses to
stressful situations is the secretion of several
"stress" hormones. Associated with this
response is an acceleration of the clotting
time of the blood. Exercise may be stressful
when it is unfamiliar, exhaustive, or highly
competitive. Older individuals should begin
participating in unfamiliar activities gradu-
ally, avoid exhaustion, and postpone com-
petion until fitness and familiarity provide
the proper background.

Sudden Vigorous Exercise

Any sudden vigorous exercise, such as
chopping wood, or shoveling snow, is a spe-
cial kind of stress. Failure to warmup prop-
erly leads to cardiac abnormalities caused
by inadequate oxygen supply to the heart. A
5-minute warmup eliminates the problem.

WARNING SIGNS3

As your training progresses, watch for these warning signs:

Group No. 1

If any of these occur, even once, stop exercising and consult
your physician before resuming exercise:

Abnormal Heart Action — Pulse irregular, fluttering, pumping
or palpitations in chest or throat; sudden burst of rapid heartbeats;
very slow pulse, when a moment earlier it had been in the training
zone. (This may occur during exercise or it may be a delayed
reaction.)

Pain or pressure in the middle of the chest or in the arm or
throat, either precipitated by exercise or after exercise.

3Adapted from Exercise Your Way To Fitness and Health by Lenore Zohman, M.D., 1974.

117

Dizziness, lightheadedness, sudden loss of coordination, con-
fusion, cold sweat, glassy stare, pallor, blueness, or fainting. In this
case, stop exercise — don't try to cool down — and lie with feet
elevated or sit and put head down between legs until symptoms
pass. Consult physician.

Group No. 2

Try suggested remedy briefly; if no help, consult doctor.

Persistent rapid heart action near target level and 5 to 10
minutes after exercise was stopped. To correct, keep heart rate at
lower end of zone or below and increase very slowly. Consult
physicians if persistent.

Flareup of arthritic conditions. Rest and don't resume exercise
until condition subsides. If no relief with usual remedies, consult
physician.

Group No. 3

These usually can be remedied without medical consultation,
though you may wish to report them to your doctor.

Nausea or Vomiting After Exercise— Exercise less vigorously
and take a more gradual cooldown period.

Extreme breathlessness lasting more than 10 minutes after
stopping exercise. Stay at lower end of training zone or below; be
sure you're not too breathless to speak during exercise; if you are,
stop exercising. Consult doctor.

Prolonged fatigue even 24 hours after exercising or insomnia
not present before starting exercise program. Stay at lower end of
training zone or below and increase level gradually.

Side Stitch (Diaphragm Spasm) — Lean forward while sitting,
attempting to push the abdominal organs up against the diaphragm.

118

o
O

CO
CO

PARTV

Fitness and Weight Control

Overweight is a serious problem for millions of Americans, a
problem caused by a lifestyle of too little physical activity. The
result has been epidemic rates of heart disease, millions of dollars
wasted through lost work time, and impaired work capacity. Work
capacity suffers since the overweight worker must carry his or her
burden of fat around on the job, placing an extra load on the heart
and lungs and restricting heat loss. With the body's mechanisms
for throwing off heat restricted, performance suffers.

In some types of heavy work, muscularity may contribute to
job performance. But overweight is defined as excessive body
weight— be it fat or muscle — and research has demonstrated the
risks involved in being overweight.

Most work capacity tasks do not require excessive muscular
strength. And it appears reasonable and prudent to lose extra fat.

DEATH RATE AND OVERWEIGHT

10 percent overweight— 13 percent increase*
20 percent overweight — 25 percent increase
30 percent overweight — 40 percent increase

* Increase in death rate. Source: American Medical Association

We say fat because overweight is best understood in terms of
your percentage of body fat. Use the weight table to help determine
if you are overweight, but keep in mind that height-weight tables
may give a false impression as to how fat you really are. Dr. Jack
Wilmore, an exercise physiologist from the University of Arizona at
Tucson, says it is not unusual for a person to fall within the normal
range on the tables for his or her category but have 1 0 to 30 pounds
of excess body fat. Percent body fat then, is much more reliable
than weight as a measure of weight control.

Although we can't specify precisely what your percent of fat
should be, we can make some estimates, and we do know that
excessive amounts pose a threat to health.

Exercise provides the most physiologically sound approach to
the problem of weight control. Diet and exercise combine to pro-
vide the most effective and comprehensive attack on the problem.
Some guiding principles are included to acquaint you with sound,

120

nutritional approaches to diet or caloric restrictions and other
important factors.

The calories consumed in the diet must not exceed the calo-
ries used as energy, or the body will gain weight. Eating and energy
go hand-in-hand.

Three factors may be considered in a weight control program—
the amount of food you eat, the kinds of food and when, during the
day, the food is eaten. Writing down on a chart the kinds and
amount of food eaten during an average day will indicate the
amount of calories consumed. It is much easier to compute the
energy taken than the energy expended. Writing down what you
eat and the calories associated with each item helps you to learn
which foods are high in calories. This procedure will also point out
not only the kinds of foods but will show when, during the day, you
are consuming the majority of calories.

How does one distinguish between the terms "overweight"
and "obesity"? Also, what is meant by the term "ideal weight"?
First, overweight is defined as any body weight which exceeds the
normal or standard weight allowed for a particular individual,
based on his age, height and frame size. The values are established
solely on the basis population averages. It is quite possible for you
to be overweight, while actually being much leaner than individuals
of the same age, height and frame size who are considered to be of
normal weight or even underweight. There are also individuals who
are not overweight by the standard tables, but who are actually
obese.

121

HEIGHT AND WEIGHT TABLES BASED ON POPULATION

STANDARDS

Height

Weight in

Pounds

(in inches)

Men

Women

109+ 9*

115 9

133+

122 10

142

129 10

151

136 10

159

144 11

167

152 12

175

Heights and weights are without shoes and other clothing.

'Desirable weight for a small-framed woman of this height would be approximately 109
pounds minus 9 pounds, or a total of 100 pounds; for an average-framed woman, 109
pounds for a large-framed woman, 118 pounds.

Obesity refers to the condition where the total amount of body
fat exceeds that allowable for a particular individual's body weight.
This implies that the amount of body fat must be assessed much
more accurately than can be guessed from the standard weight
tables, which are based on one's age, height and frame size. The
hydrostatic or underwater weighting technique is the most accu-
rate method available for estimating body fat, but is not practical
for the assessment of each officer, due to the length of time and
cost for each test. A much simpler, faster and inexpensive tech-
nique involves measuring with calipers the thickness of two layers
of skin plus the interposed layer of fat. Theoretically, this skinfold
will vary directly with the thickness of underlying subcutaneous
fat, which is related to the total body fat. In either case, the quantity
of fat determined is normally expressed as a percentage of individ-
uals total body weight. Exact standards for allowable fat content
have not been universally agreed on; however, men with over 25
percent body fat and women over 35 percent should be considered
obese.

122

Note: A simpler way to tell if you are carrying around excess fat is
the pinch test. Pinch the skinfold on the back of the arm midway
between shoulder and elbow (right side). Do not include any
muscle tissue. Remove your fingers with a ruler. If the width
exceeds three-eights of an inch, the accumulated fat could pose a
health and work capacity problem.

The concept of ideal weight is closely related to these upper
limits of body fat. It is felt that the average male should possess
approximately 10 to 15 percent of body fat and the average female
approximately 15 to 23 percent. This will vary slightly between
individuals, but does provide a realistic target to aim for. As an
example, assume that a 1 80-pound man has 20 percent body fat, he
would then possess 36 pounds of fat. The remaining weight, 144
pounds, is referred to as the lean body weight or mass and repre-
sents essentially his bone and muscle components. In order for
this man to reach 1 5 percent fat, he would have to lose 1 1 pounds,
providing his lean body mass remained the same. This would give
him a target or ideal weight of 169 pounds.

CAUSE OF OBESITY

At one time, obesity was thought to be the result of basic
hormonal imbalances in the blood resulting from a failure of one or
more of the endocrine glands. Later, it was thought that only a
small fraction of the total obese population could be accounted for
by glandular malfunction, and that the majority were simply the
result of gluttony. Fortunately, the results of more recent medical
and physiological research show that obesity can be the result of
any one of a combination of many factors. Its cause is not as simple
or straightforward as was once believed.

A number of recent experimental studies on animals have
linked obesity to hereditary or genetic factors. Indirect studies
suggest such a link for man. In one study only 8-9 percent of
children with parents of normal weight were considered obese,
whereas 40 percent and 80 percent were considered obese when
either or both parents respectively were obese.

Obesity has also been experimentally and clinically linked
with both physiological and psychological trauma. Hormonal im-
balances, emotional trauma, alterations in basic homestatic mech-
anisms have all been shown to be either directly or indirectly
related to the onset of obesity. Environmental factors— i.e., cultur-

123

al habits, inadequate physical activity and improper diets have also
been shown to be a contributory to obesity.

Thus obesity is of complex origin, and the specific cause
undoubtedly differ from one person to the next. Recognizing this
fact is important both in the treatment of existing obesity and in the
application of measures to prevent its onset. To attribute obesity
solely to gluttony is most unfair and very damaging psychologi-
cally to obese individuals who are concerned and are attempting to
correct their problem. Several studies have even shown that obese
individuals actually eat less than the normal individual of similar
sex and age but, they get far less physical activity as well.

HEALTH PROBLEMS ASSOCIATED WITH OBESITY

Obesity has been directly related to four different types of
health problems.

1 . Changes in various normal body functions

2. Increased risk of developing certain diseases

3. Detrimental effects on established diseases

4. Adverse psychological reactions

CHANGES IN NORMAL BODY FUNCTION

Just as the cause of obesity varies from one individual to
another, so do the prevalence and extent of changes in body
function. However, there are certain trends which are specifically
linked to obesity. Respiratory problems are quite common among
the obese. They have difficulty in normal breathing, a greater
incidence of respiratory infections, and lower exercise tolerance.
Lethargy, associated with increased levels of carbon dioxide in the
blood, and polycythemia (increased red blood cell production)
due to lowered arterial blood oxygenation are also commonly the
result of obesity. These can lead to blood clotting (thrombosis),
enlargement of the heart, and congestive heart failure. Hyperten-
sion and arteriosclerosis have likewise been linked to the obese
individual, as have metabolous and endocrine disorders, such as
impaired carbohydrate metabolism and diabetes.

124

RISK OF DISEASE

Obesity has been associated with gallbladder disease, heart
and circulatory disease, coronary artery disease, digestive dis-
eases and nephritis. More importantly, the mortality rate of the
obese is substantially higher for each of these diseases when
compared to people of normal weight.

EFFECTS ON ESTABLISHED DISEASES

The effect of obesity on existing diseases is not clearly under-
stood at the present time. Obesity can contribute to the further
development of certain disease, and weight reduction is usually
prescribed as an integral part of the treatment of the disease.
Conditions such as angina pectoris, hypertension, congestive
heart failure, myocardial infarction, varicose veins, orthopedic
problems, and diabetes, would benefit from weight reduction.

TREATMENT, PREVENTION, AND CONTROL OF OBESITY

On paper, weight control seems to be a very simple matter.
The control of energy consumed in the diet and energy consumed
by the body in physical activity. In both cases the energy is
expressed in calories. The body will normally maintain a balance
between the caloric intake and the caloric expenditure, however,
when this balance is upset, a loss or gain in weight will result. It is
obvious that both weight losses, and weight gains, are basically
dependent on only two factors, dietary and exercise habits.

Diet

The sole purpose of a weight reduction diet is to create a
caloric deficiency, i.e., the caloric intake is lowered so that the
caloric expenditure exceeds the intake. It has been estimated that
the loss of a pound of fat requires a caloric deficiency that would
have to average 500 calories/day, which is approximately the equi-
valent of five scrambled eggs, three and one-half cans of beer (12
oz. can), or a six ounce sirloin steak. A reasonable or sensible
weight loss would be one to two pounds per week. Losses any
greater than this should not be attempted unless under direct

125

medical supervision. By losing just one pound of fat a week, an
individual will lose 52 pounds in only one year! Few people become
obese that rapidly.

Weight loss should be a long-term project. Research has
demonstrated and experience has proven that rapid weight losses
are usually short-lived and that original weight is quickly regained.
Rapid weight losses are generally the result of large losses of body
water. Since the body has built-in safety mechanisms to prevent an
imbalance in body water levels, the water loss will eventually be
replaced. Thus, the individual wishing to lose 20 pounds of fat is
advised to attempt to attain this goal in a six to twelve-month
period.

Many special diets have come to the attention of the public in
recent years, such as the drinking /nan's diet, Dr. Stillman's diet
and Dr. Atkin's diet, each claiming to be the ultimate in terms of
effectiveness and comfort in weight loss. Likewise, each diet has its
loyal following of confirmed believers who make a strong case for
the superiority of their particular diet over the others. Is there a
superior diet? Research tends to show that almost all of these diets
are effective, but no one single diet has been shown to be any more
effective than another. Again, the important factor is the develop-
ment of a caloric deficit, while maintaining a balanced diet that is
complete in all respects with regard to vitamin and mineral
requirements. The diet that meets these criteria and is best suited
to the comfort and personality of each individual is the best diet.

Several agents or aids have been advocated for assisting an
individual in reducing his caloric intake. Anorexiagenic agents
(agents used to decrease or suppress the appetite) such as amphe-
tamines, have been prescribed with varying success, but they
produce side effects such as insomnia, irritability, and tenseness.
Thyroid hormone has also been used but its effects are highly
questionable and it produces side effects similar to the
amphetamines.

Diuretics have been suggested, but the resulting weight loss is
almost entirely salt and water, and should be used only on those
patients who have problems of water retention or hyperhydration.
Total fasting has been shown to be helpful in the initial stages of
weight loss in highly obese individuals, but hospitalization and
close supervision of the patient is required. However, regardless to
their effectiveness, none of the above-mentioned agents or aids
should be used except under the prescription and close supervi-
sion of a physician.

126

A final point of information which will help to keep you on the
road to weight control is that the older you are, the more the basal
metabolism rate declines; therefore, it is necessary to adjust the
intake of food and exercise level.

Contrary to popular belief, exercise does not significantly
increase the appetite: in fact, the contrary is true. Exercise prior to
meals can actually curb the appetite and exercise approximately
an hour following a meal will diminish the amount of fat that may be
stored in the body from the previous meal.

The typical no breakfast, light lunch and large dinner eater is
usually overweight. These eating habits are conducive to gaining
weight. A breakfast with at least one-third of the daily caloric
intake, a moderate lunch, and a light dinner provides the caloric
intake which can be utilized through the day, thereby decreasing
the caloric storage associated with the large evening meal.

In addition, if you are overweight because of caloric intake and
are physically inactive you are making your job more difficult by
carrying unneeded weight to the emergency situation and project-
ing the image to the public of a person who leads a sedentary life.

Practice behavior modification:

• Don't starve and stuff. Eat at least three meals a day.

• Maintain a minimal caloric intake equivalent to your basal
energy expenditure.

• Eat a balanced diet.

• Avoid an excessive caloric deficit (difference between
intake and expenditure should not regularly exceed 1 ,000
calories).

The human body has a basal energy requirement — the calo-
ries of energy required to keep you alive. If you consume more than
the basal value and maintain a sedentary existence, you will gain
weight. If the activity level increases in the form of physical exer-
cise, the energy requirements are increased and you will lose
weight. Some people's systems are different and the above rule
does not always apply.

127

Short Method for Assessment of Energy Expenditure

1 . Calculate Basal Energy Expenditure

Caloric
Weight Expenditure*

140 1550 *5'10" tall (add 20 calories for

160 1640 each Inch taller, If shorter, sub-

1 80 1 730 tract 20 calories)

220 1815

220 1900

Basal Energy = Calories expended in 24 hours of complete bed

rest.

2. Add Increases in Caloric Expenditure

Bed rest (eat and read) 10 percent

Quiet sitting (read) 30 percent

Light activity (office work) 40-60 percent

Arduous activity (enforcement personnel) 60-80 percent

Heavy activity (lumberman) 100 percent

3. Add Calories Expanded in Non-Work (recreational) Activities
Use caloric expenditure charts. Figure minutes of activity and
cost in calories per minute.

4. Adjust Total for Age

Subtract four percent of Caloric Expenditure for each decade

(10 years) over 25 years of age.

Example: 5'10" tall, 200 pounds, 45 years old - Police Officer)

Basal -1815 + 60 percent = 2904 -8 percent (Age)

Total = 2672

If you should decide to use the long method to compute the
daily caloric expenditure, you will have to record all your activities,
the cost for each activity and the time spent in each. Remember to
adjust final totals for age.

128

THE COOPER CLINIC GUIDELINES
FOR A HEALTHY "PRUDENT" DIET

1 Eat enough calories to attain and maintain desired body
weight.

2. Eat a balanced diet and a variety of foods at each meal. "Bal-
anced" means eating a protein source (meat or dairy product,
beans or peas), carbohydrates (fruits, vegetables, grains,
starches), fats (oil or margarine) and fluid at each meal.

3. Establish consistent eating patterns, i.e., 3 meals a day. This
promotes sound nutrition and prevents broad fluctuations in
blood sugar. Do not skip meals.

4. Eat smaller, easily digested meals (high in carbohydrates, tow
in fat, mildly seasoned). Sample foods: pasta, baked potato,
rice, bread, cereal and milk, oatmeal, skim milk, fruit, vege-
tables, applesauce, fruit salad and cottage cheese, broiled or
baked chicken, fish, lean meat.

5. Eat slowly in a relaxed, pleasant environment.

6. Eat fewer foods high in cholesterol. Limit these: egg yolks,
organ meats, shrimp, crawfish, meat and meat products, and
dairy products (whole milk, sour or sweet cream, cheese, ice
cream, butter).

7. Eat fewer foods high in fat. These include: dairy and meat
products, fried foods, oils, sauces, salad dressings, granola,
triskets, party crackers and dips, fast foods, convenience foods
and commercial pastries.

8. Substitute polyunsaturated fats for saturated fats whenever
possible. Saturated fats are usually animal fats, found in dairy
and meat products (such as butter, cream, cheese, creamy
salad dressings, visible and "hidden" meat fat, bacon, luncheon
meats, sausage, and hot dogs, fried foods), but sometimes are
vegetable fats, as in chocolate, coconut, and palm oils. Polyun-
saturated fats are only from vegetable sources: vegetable oils
and margarines (especially tub margarines), nuts, avocados,
olives, and unhydrogenated peanut butter.

Eat more fish, poultry, and veal in place of beef, lamb, pork
and cheese. Use safflower, corn sunflower, soybean and cot-
tenseed oils and margarines.

129

9. Eat more complex carbohydrates and less refined, simple sug-
ars. Complex carbohydrates are: fresh fruits and vegetables,
wholegrained and enriched cereals (bread, cereals, rice, pasta,
grits, oatmeal, cracked wheat, bran), potatoes, corn, peas,
beans, lentils. Simple sugars are: sugar, honey, jam, jelly,
cokes, candy, cookies, cake, processed foods and beverages,
sugar-coated cereals.

Eat complex carbohydrates for vitamins, minerals, energy,
fiber, water and fewer calories.

10. Increase dietary fiber. Fiber is in: bran, wholegrains, raw fruits
and vegetables (including peels and seeds), nuts, popcorn, and
beans.

1 1 . Drink 6-8 glasses of fluids a day. Sources are: water, juice and
other beverages.

12. Avoid excessive dietary sodium. Sources are: salt, pickles,
olives, luncheon meats, hot dogs, ham, bacon, sausage,
cheeses, processed foods, fast foods, snack foods (chips,
crackers, dips, popcorn, pretzels), canned soups and vege-
tables, sauces (chili, barbeque, soy, steak), pizza, commercial
bakery products.

13. Limit caffeine (a stimulant). Caffeine is in: coffee, tea, choco-
late, cola drinks.

14. Limit alcohol.

130

THE COOPER CLINIC BASIC GUIDELINES
FOR LOSING WEIGHT

1 . Eat a well-balanced diet, with a variety of foods at each meal.

"Balanced" means eating a protein source (meat or dairy pro-
duct, beans or peas), carbohydrates (fruits, vegetables, grains,
starches), fats (oil or margarine) and fluid at each meal.

2. Establish consistent eating patterns, i.e., 3 meals a day. This
promotes sound nutrition; it prevents broad fluctuations in
blood sugar (which helps to regular appetite); and prevent a
"starve/stuff" eating pattern which leads to over-eating. Do not
skip meals . . . particularly breakfast.

3. Decrease calorie intake and increase calorie expenditure. One

pound of stored fat equals 3500 calories. To lose two pounds
(7,000 calories) weekly, omit 1000 calories of food daily.
Increase activity to promote faster weight loss. A loss of 1-2
pounds weekly is reasonable.

4. Eat fewer foods high in fat. These include: fried foods, butter,
margarine, mayonnaise, oils, sauces, salad dressings, nuts,
avocado, olives, granola, triskets, party crackers and dips, fast
foods, convenience foods, commercial pastries, meat products
(bacon, sausage, cold cuts, hot dogs, marbled beef, lamb,
pork), high fat dairy products (whole milk, sour or sweet cream,
cheese, ice cream).

Use low-calorie salad dressings; limit quantities of regular
salad dressing; use yogurt in place of sour cream; drink skim
milk and eat skim milk cheese. Eat chicken, turkey, tuna sand-
wiches in place of hamburgers, cold cuts, fast foods, pizza.

5. Eat less sugar. Sugar is in: sugar, honey, jam, jelly, soft drinks,
desserts, candy, cookies, cakes, pastries, processed foods and
beverages, sweetened juices and fruit, sugar-coated cereals,
peanut butter containing sugar. Read food labels to identify
sugar content. "Sugar" is also labeled "glucose", "corn sugar
(sweeteners)", "dextrose", "fructose", "lactose", etc. Limit des-
serts to one or two weekly.

6. Eat more high-volume, high-fiber, low-calorie foods: raw fruit
and vegetables (eat peels, seeds), baked potatoes, whole-
grained cereals and breads, bran, popcorn, broth-based soups.

131

7. Eat smaller meat portions. Eat no more than 5-8 oz. lean meat
(including poultry and fish) daily.

8. Eat more lean meats. Particularly poultry, fish, veal, in place of
beef, lamb, pork, and cheese. Lean beef cuts include: flank
steak, tenderloin (filet, sirloin, T-bone), chuck, round, sirloin
tip, rump.

9. Prepare foods in a manner that minimizes the use of fat. Broil or
bake meats on a rack. Drain off fat. For gravies, use meat
drippings with fat skimmed off. Saute' foods in water (not fat).
Steam vegetables or eat them raw . . . without sauces, dips. Use
fat-free butter substitutes, i.e., Butter Buds, Pam Spray, butter-
flavored extract, butter salt.

10. Limit alcohol. One beer or 2 oz. cocktail or 6 oz. wine contain
150 non-nutritive calories.

11. Eat low-calories snacks: raw fruit and vegetables, popcorn
(unbuffered), puffed cereals, diet beverages, water, broth,
tomato juice, V-8 juice, pickled vegetables, salads.

12. Drink 6-8 glasses of fluids daily. Sources are: water, juice, tea,
other beverages. Drink mainly calorie-free beverages: water,
diet drinks, club soda, tea, coffee, broth.

13. Eat slowly in a relaxed, pleasant environment. Enjoy your food.

Chew each bite thoroughly before adding the next bite. Allow
20 minutes per meal. It takes 20 minutes to feel "full" after
eating.

14. Choose "crunchy" foods (i.e., apple) over "soft" foods (i.e.,
banana). Crunchy foods take longer to chew.

15. Pre-plan meals. Have appropriate foods on hand. Planned
meals and eating strategies prevent moods, circumstances,
parties, weekends, holidays, vacations, etc., from interfering
with your goals.

16. Limit sodium. Sources are: salt, pickles, olives, luncheon
meats, hot dogs, ham, bacon, sausage, cheeses, processed
foods, fast foods, snack foods (chips, crackers, dips, popcorn,
pretzels), canned soups and vegetables, sauces (chili, bar-
beque, soy, steak), pizza, commercial bakery products.

132

1 7 . Eliminate external food cues. Store food out of sight; serve food
from the stove to avoid food containers on dinner table; do not
combine eating with TV, reading, etc.; be conscious of the
delicious meal you are enjoying.

18. incorporate more activity in your daily schedule and establish a
regular activity program. Exercise burns calories, depresses
appetite, and promotes cardiovascular and pulmonary health.

19. Find ways to deal with stress effectively, without food or
alcohol.

20. Establish lifelong eating and exercise habits for permanent
weight control. Weigh regularly, never allowing yourself a
weight gain of 2-3 pounds over your optimal weight.

133

HABIT EXAMPLES

EXERCISE-

Quality Control

GOOD (+) HABITS

1. Proper aerobic exercise (i.e.,
jogging, cycling, etc.)

2. Proper intensity in terms of
training and maximum heart
rates

POOR (-) HABITS

1. Wrong exercise (i.e., bowling)

2. Wrong intensity

3. No exercise

Quantity Control

GOOD (+) HABITS

POOR (-) HABITS

1. Proper duration (At least 20

1. Wrong duration

minutes)

2. Proper frequency (At least 3

2. Wrong frequency

days)

3. Regularity

3. No exercise

Situational Control

GOOD (+) HABITS

1. Separating exercise from
other habits

2. Formal place and time for
session

3. Exercise with friends in a
group

POOR (-) HABITS

1. Not scheduling a formal
exercise session

2. Hanging around non-exercis-
ing friends

134

HABIT EXAMPLES

—DIET—

Quality Control

GOOD (+) HABITS
Low-calorie foods such as
yogurt, boiled eggs, lean meat,
cottage cheese, and so on
(include any foods that are
low in carbohydrates or fats).
Low-calorie substitutions such
as ice water instead of beer,
saccharin instead of whole
milk, diet soda instead of reg-
ular soda , popcorn instead of
chips, carrots instead of nuts,
and so on (anytime you eat or
drink something less fatten-
ing than usual; include low-
calorie snacking).

POOR (-) HABITS
Fattening foods such as pota-
toes, bread, fatty meat, fried
foods, salad dressing, spagh-
etti, lasagna (noodle dishes)
and so on (include any foods
that are high in carbohydrates
or fats).

Fattening snacks and bever-
ages such as candy, nuts,
pastry, chips, ice cream, non-
diet soda, beer, wine, any
alcohol, coffee or tea with
sugar, and so on (include all
fattening between-meal
snacking).

Quantity Control

GOOD (+) HABITS

1. Reduced portions (anytime
you eat or drink less than your
usual amount — for example,
one piece of toast instead of
two, a half-glass of beer in-
stead of a full one.)

2. Ending a meal while still a bit
hungry.

3. Eating slowly, taking small
bites or interrupting meal by
five minutes or more.

4. Leaving food on your plate
after a meal at home, turning
down offers of food, throwing
away leftovers rather than
eating them.

POOR (-) HABITS
Extra portions such as seconds
at a meal, large servings, and
so on (anytime you eat more
than usual).

2. Eating until full or bloated.

3. Taking large bites and eating
rapidly.

4. Eating to avoid waste (for
example, by eating leftovers
to prevent their being thrown
out or to keep them from
spoiling, or by finishing a
child's meal for him).

135

Situation Control

GOOD (+) HABITS

1 . Separating eating from other
activities — for example, by
going to a special room to eat
or by making an effort not to
eat while reading or watching
TV.

2. Not eating between meals.

3. Not eating because of time of
day or because you have seen
others eating (include anytime
you do not eat when you
normally would have).

POOR (-) HABITS
Eating when not really hungry
— for example, at a party, due
to "nervous energy", because
others are eating (such as at
meals), or due to time of day
("lunch") (anytime you eat due
to habit or just to be sociable).
Eating between meals. (Note:
if the item you eat is fattening,
mark a minus for quality; if it
is low-calorie, mark a plus.)
Eating every item at a restau-
rant just because you paid for
it.

136

CALORIC COST OF VARIOUS ACTIVITIES

Caloric Cost of Household and Industrial Tasks

Cal/Min.

Activity

3.5

Metal working

3.5

House painting

3.8

Carpentry

3.8

Farming chores

4.1

Plastering walls

4.2

Automobile and truck repair

4.7

Farming, planting, hoeing, raking

4.7

Mixing cement

5.0

Repaving roads

5.6

Gardening, weeding

5.8

Stacking lumber

6.3

Stone, masonry

6.7

Pick and shovel work

6.7

Farming, haying, plowing with horse

7.5

Chopping wood

8.6

Gardening, digging

Caloric Cost of Various Other Activities

Cal/Min.

Activity

1.2

Sleeping

1.3

Resting in bed

1.3

Sitting normally

1.3

Sitting reading

1.3

Lying quietly

1.5

Sitting, eating

1.5

Sitting, playing cards

1.5

Standing normally

1.7

Classroom, lecture (listen to)

1.8

Conversing

2.0

Personal toilet

2.6

Sitting, writing

2.6

Standing, light activity

2.6

Washing and dressing

2.6

Washing and shaving

2.8

Driving a car

3.1

Walking indoors

3.2

Shining shoes

137

3.4

Making bed

3.4

Dressing

3.4

Showering

3.4

Driving motorcycle

3.7

Cleaning windows

3.9

Sweeping floors

4.9

Mopping floors

7.1

Walking downstairs

18.6

Walking upstairs

Caloric Cost of Sporting Activities

The caloric cost of sporting activities depends upon physical
condition and efficiency. Use exercise plus rate to confirm the
caloric cost.

lal/Min.

Activity

3.0

Canoeing — 2.5 mph

7.0

Canoeing — 4.0 mph

3.5

Volleyball

3.8

Pitching horseshoes

3.8

Shooting pool

4.9

Playing ping pong

4.7

Playing baseball (except pitching)

5.0

Calisthenics

5.0

Rowing for pleasure

5.0

Cycling on level road

10-12

Cycling — 15 mph (10 speed)

5.2

Archery

5.0

Golfing

7.8

Bowling

7.1

Playing tennis

5-8.6

Playing basketball (1/2-full court; more for

fast break)

5-10.2

Playing football (American)

8.9

Playing football (Soccer)

10.0

Mountain climbing

10.2

Playing squash

10.6

Cross-country running

23.0

Sprinting

5.2

Dancing: Fox Trot

5.7

Waltz

7.0

Rhumba

138

7.7

Square

4.2

Modern (Moderately)

5.7

Modern (Vigorously)

11.7

imming: (pleasure)

5.0

Breast stroke (20 yd/min)

7.5

Breast stroke (30 yd/min)

10.0

Breast stroke (40 yd/min)

5.0

Backstroke (25 yd/min)

7.0

Backstroke (30 yd/min)

9.0

Backstroke (35 yd/min)

11.0

Backstroke (40 yd/min)

11.0

Sidestroke (40 yd/min)

11.5

Crawl (45 yd/min)

14.0

Crawl (55 yd/min)

8-10

Ski

ing

Moderate Slope

+10

Ski

ing:

Steep Slope

9.0

Ski

ing:

Cross Country (3 mph)

17.0

Ski

ing

Cross Country ( 8 mph)

9.0

Snowshoeing (2.5 mph)

5-10

Boxing (sparring)

Caloric Cost of Walking

Caloric cost of walking depends upon physical condition and
efficiency; use exercise pulse rate to confirm the caloric cost.

Surface

Speed

Cal/Min

Road

3.5 mph

5.6

Field

3.5 mph

7.0

Hard snow

3.5 mph

10.0

Soft snow

2.5 mph

20.0

Uphill

3.5 mph

8.0

10%

3.5 mph

11.0

15%

3.5 mph

15.0

Downhill

2.5 mph

3.6

10%

2.5 mph

3.5

15%

2.5 mph

3.7

20%

2.5 mph

4.3

139

Caloric Cost of Running and Jogging

Place

Speed

Cal/Min

12 Minute. Mile

5 mph

10.5

8 Minute Mile

7.5 mph

14.8

6 Minute Mile

10 mph

19.3

5 Minute Mile

12 mph

25.4

140

COUNTING CALORIES

To lose weight it is unnecessary to use devices such as pills or
medically harmful "crash diets". Through increased physical activ-
ity and a reduction of your caloric intake, a safe level of reduction
will be realized. Just by cutting 500 calories from your daily intake,
at the end of the week 3500 calories or one pound of stored fat will
have been used.

Do not cut the nutritional value of foods from your diet. Cut-
ting calories can be safely realized without removing the nutrients
necessary for good health.

Calories in Food

FOOD

AMOUNT

CALORIES

Fruit — Fruit Juices

Apples

1 sweet

60-90

Apple juice, fresh

1 cup

120

Applesauce, sweetened

V2 cup

Apricot

1 medium

Avocados

1 fresh

370

Bananas

1 about 6 in.

Blackberries, fresh

V2 cup

canned, sweetened

V2 cup

Blueberries, fresh

V2 cup

canned, sweetened

V2 cup

110

Cantaloupe

1 fresh

Cherries, canned, sweetened

1/2 cup

100

Cranberry sauce

V2 cup

225

Fruit cocktail, canned

V2 cup

Grapes, fresh

1/2 cup

Grape juice

V2 cup

Grapefruit

1/2 grapefruit, 41/2" dia.

Lemons

1 fresh, 2"

Olives, green

4 medium

Oranges, fresh

1 orange, 3" dia.

Orange juice, fresh

1/2 cup

Peaches, fresh

1 medium, 2V2" dia.

canned, sweetened

2 halves

Pears

1 pear, 2V2" dia.

Pineapple, canned, sweetened

V2 cup

100

Pineapple juice, canned

V2 cup

Plums

V2 cup

Prunes, dried, uncooked

110

Raisins, dried

V2 cup

190

141

FOOD

Calories in Food (cont'd.)

AMOUNT

CALORIES

Raspberries, fresh

1/2 cup

canned, sweetened

1 cup

Strawberries, fresh

10 large

frozen, sweetened

1/2 cup

Vegetables

Asparagus, canned

1/2 cup

Beans

Kidney

V2 cup

Lima, fresh

V2 cup

canned

Vz cup

Snap, fresh

1 cup

Wax, canned

Vz cup

Beets (beetroots)

peeled, fresh

V2 cup

Broccolli, fresh

V2 cup

Brussels sprouts, fresh

V2 cup

Cabbage, fresh

wedge

Carrots, canned

V2 cup

fresh

1 carrot, 6"

Cauliflower, fresh

Celery, stalk

2 stalks

Corn, fresh

1 ear

canned

V2 cup

Cucumbers

V2 cucumber, 71/2"

Eggplant, fresh

V2 cup

Kale, fresh

1 cup

Lentils, dried

V2 cup

Lettuce, head, fresh

1/4 head

Mushrooms (field mushrooms)

V2 cup

Onions

1 onion, 21/2" dia.

Peas, green, fresh, unripe

V2 cup

canned

V2 cup

Peppers, green, fresh

1 large

Potato chips

7-10

Potatoes, raw

1 medium

dehydrated

V2 cup

french fried

20 pieces

Radishes, fresh

4 small

Rhubarb, fresh

V2 cup

Sauerkraut

V2 cup

Spinach, canned

V2 cup

Sweet Potatoes, fresh

1 small

canned

V2 cup

Tomatoes

1 medium

canned

V2 cup

50
100

37
125

90
90
95
32
22

35
24
24
25
22
20
25
17
92
85
21
20
40

110
15
26
40
53
69
24

110
85
93

275

107
24

130

107
34
25

142

FOOD

Calories in Food (cont'd.)

AMOUNT

CALORIES

Tomato catsup

2 tablespoons

Tomato juice, canned

Vz cup

Nuts

Almonds, dried

1/2 cup

Brazil nuts

1/2 cup

Cashew nuts, roasted or

cooked

V2 cup

Chestnuts, fresh, dried

Peanuts, roasted

1/2 cup

Pecans

1 cup

Walnuts

1 cup

Cereals, Cereal Products

Bread

Boston, enriched, brown

2 large slices

Corn or muffins, enriched

Raisin, enriched

4 slices

Rye, American

4 slices

White, enriched

4% nonfat, milk

4 slices

Whole wheat

4 slices

Bread, rolls, sweet unenriched

Cornflakes

1 cup

Crackers

Graham

2 medium

Saltines

Soda

10 oyster

Macaroni, unenriched, dry

1/2 cup

Noodles, cooked

Oatflakes, dry, cooked

1 cup

Pancakes, wheat, unenriched

4 cakes

Pie

1 slice

Popcorn, popped

1 cup

Pretzels

5 small sticks

Rice, cooked

Vi cup

Spaghetti

1 cup cooked

Tapioca, dry

1/2 cup

Waffles, baked, unenriched

1 waffle

Wheat germ

1 cup

Confectionery Sugar

Chocolate, sweetened, milk

4 ounces

plain

4 ounces

unsweetened

4 ounces

Honey

1 tablespoon

Jams

1 tablespoon

35
20

450
485

561
579
440
696
654

219
219
280
244

275
240
323
108

240

218

300-400

112

263

287

365

542

471

570

143

Calories in Food (cont'd.)

FOOD

AMOUNT

CALORIES

Jellies

1 tablespoon

Molasses

V2 cup

350

Syrup (chiefly corn syrup)

V2 cup.

427

Sugar, brown

V2 cup

377

cane or beet, white

V2 cup

387

Fats, Oils

Butter

V2 cup

716

Mayonnaise

V2 cup

718

Olive Oil

1 tablespoon

124

Peanut Butter

1/2 cup

581

Dairy Products, Eggs

Cheese, Cheddar

V2 cup

400

cottage

1/2 cup

cream

1/2 cup

374

limburger

1/2 cup

390

swiss

1/2 cup

370

Cream, light

1 tablespoon

heavy or whipping

1 tablespoon

Eggs, whole, raw

1 medium

Egg white, raw

1 medium

Egg yolk, raw

1 medium

Milk, pasterurized, whole

1/2 cup

buttermilk, cultured

1/2 cup

canned, evaporated,

unsweetened

M> cup

139

condensed, sweetened

1/2 cup

480

dried, whole

1 cup

496

nonfat

1 cup

350

Goats milk

1/2 cup

Ice cream

1/6 quart

200

Meat, Poultry

(raw unless otherwise stated)

Bacon, medium fat, cooked

2 strips

Beef (medium fat)

hamburger, cooked

Va pound

225

rib roast, cooked

2 slices

200-400 (lean fat)

rump, cooked

2 slices

190

sirloin, cooked

Va pound

300-400 (lean fat)

canned, corned

31/2 ounces

212

liver

1 slice

Chicken

fried

Va pound

275

broiled

Va pound

218

liver

Vz pound

144

Calories in Food (cont'd.)

FOOD

AMOUNT

CALORIES

Ham

boiled

Va pound

smoked, cooked

Va pound

canned, spiced

Va pound

Lamb (medium fat)

leg roast, cooked

Va pound

rib chop, cooked

1/4 pound

shoulder roast, cooked

1/4 pound

Pork

(see also Bacon & Ham)

medium fat

Va pound

loin or chops, cooked

1 chop

Turkey, medium fat

1/4 pound

Veal, medium fat

Va pound

Venison

Va pound

Seafood (raw unless

otherwise stated)

Clams, long and round

Va pound

Cod

1 piece

Crab, canned or cooked,

meat only

1/2 cup

Flounder

Va pound

Frog legs

3 large

Haddock

Va pound

Halibut

Va pound

Lobster

13/4 pound

Oysters

5-8 medium

Salmon

Pacific, cooked

Va pound

canned

1/2 CUp

Sardines, canned in oil

5 medium

Scallops, fried

5-6 medium

Shrimp, canned, drained

10-12 medium

Trout

Va pound

Soup

Broth

1 cup

Bean

1 cup

Beef

1 cup

with vegetables

1 cup

Chicken noodle

1 cup

Lentil

1 cup

Pea, creamed

1 cup

Tomato

1 cup

302
397
289

274

360 (less fat)

342

365
265
268
220-360
139

81
70

85
202
210
165
171
305

180
190
203
425
45
210-290

25
260
115
80
68
600
270
100

145

Calories in Food (cont'd.)

FOOD

AMOUNT

CALORIES

Miscellaneous

Gelatin, dry, plain

1 tablespoon

dessert

V2 cup

Yeast, compressed, bakers

1 cake

Salad dressing

1 tablespoon (french or

thousand island)

100

Beverages, Non-Alcoholic

Carbonated soft drinks

1 cup

Chocolate milk

1 cup

210

Cocoa

1 cup

175

Coffee, black

1 cup

with cream and sugar

1 cup

Tea

1 cup

Beverages, Alcoholic

Beer

1 cup (8 ounces)

116

Brandy

1 ounce

Fruit wine

1/2 CUp

85-105

Port wine

1/2 CUp

155

Rum

1 jigger (11/2 ounces)

140

Whiskey

1 jigger (IV2 ounces)

130

146

C/)

PART VI

Stress

The development of disease in general may depend on the
expectations a person brings to his life, how he handles the pres-
sures he is subjected to. Since Hans Seyle first began studying the
phenomenon at the University of Prague in the 1920's, "stress" has
become one of the most important new concepts in medicine.

Dr. Seyle defined stress as a "general adaptation syndrome",
the set of physical reactions in the body to various pressures a
person is subjected to in day-to-day living. Physical pressures, like
breathing polluted air, can cause stress reactions in the body. But
purely psychological pressures, things like a death in the family,
loss of a job, even positive events like marriage, can also cause
stress.

And stress has been shown to increase a person's susceptibil-
ity to disease. Researchers at the University of Washington have
developed a scale for ranking stressful life events (see chart). The
death of a spouse is given 100 points on the scale, retirement 45,
trouble with your boss 23. Tests of the scale have shown it to be an
accurate predictor of disease.

In one study, researchers used the scale to rate the amount of
stress experienced by 250 U.S. Navy personnel in the six months
prior to a tour of ship-board duty. The total amount of stress they
experienced, as determined by the scale was compared with their
medical records for the six months aboard ship. The sailors who
scored lowest on the stress scale had significantly fewer diseases
in the next six months than sailors who scored highest.

Of course, if stress results in disease and that's all there is to it,
most of us are in serious trouble. We live in stressful times, so much
so that stress is practically unavoidable. Fortunately, what the
mind can cause it can also prevent.

Stress is any physical or emotional strain on the body or mind.
Physical stress may occur when an external or natural change or
force acts on the body. Heat, cold, injuries, overwork, malnutrition,
exposure to poisons, or drugs are good examples of physical
stress.

Emotional stress may be a result of hate, love, fear, anger,
grief, joy, tension, frustration or anxiety. Physical and emotional
stress can overlap, as in special body conditions such as preg-

148

nancy, adolescence, or aging. During these times, body metabo-
lism is increased or lowered, changing the body's physical func-
tions, which in turn, affect the person's mental and emotional
outlook of life. A certain amount of stress is useful as a motivating
factor but when it occurs in excess or is of the wrong kind, the
effect can be detrimental.

The metabolic response of the body to either physical or
emotional stress is to produce additional adrenal hormones. These
adrenal hormones are secreted by glands which are above the
kidneys. When released into the blood, these hormones prepare
the body for action by increasing heart beat, blood pressure and by
making additional energy available for quick usage. The responses
are useful when physical action is needed, but in modern civiliza-
tion there is little physical outlet for them; therefore, the body must
react to stress by channeling the body's responses inward to one of
the organ systems, such as the digestive, circulatory, or nervous
system. When this happens, the system reacts adversely, and con-
ditions such as ulcers, hypertension, backache, arteriosclerosis,
allergic reactions, asthma fatigue and insomnia may often develop.

Anxiety, a fearful or distressful feeling, is responsible for the
stress of many people. Anything that threatens a person's body,
job, loved ones, or values may cause anxiety. If the person cannot
cope with these situations, stress is increased on the body, result-
ing in many of the disorders associated with stress. Changes in
attitude or life-style may be necessary to eliminate the needless
strains and allow the body to function normally.

The increase in the production of adrenal hormones which
happen when stress causes an increase of metabolism of proteins,
fats and carbohydrates, producing quick energy for the body's use.
As a result of this increased metabolism, there is also an increased
exertion of protein, potassium, phosphorous, and a decreased
storage of calcium. Many of the disorders related to stress are not a
direct result of the stress itself but a result of nutrient deficiencies
caused by increased metabolic rate during stress periods.

An example, Vitamin C is used by the adrenal gland during
stressful conditions, and any stress that is sufficiently severe or
prolonged will cause a depletion of Vitamin C in the body tissues.

Due to the stressful conditions of the Law Enforcement pro-
fession it would be well for all Rangers to maintain a nutritious,
well-balanced diet, with emphasis on replacing nutrients that may
be depleted during stress conditions.

149

RELATION THERAPY ENVIRONMENT

First, select a quiet, preferably dark room where you are not
likely to be interrupted by noise or the activities of others. Lie on
your back or select a comfortable chair and close your eyes. The
prone position is an excellent position for various physical reasons.
If you are comfortable without a pillow under your head, proceed
without one. Not using a pillow will help you relax with your spine
in a more straight line position. Also you may place a pillow under
your knees so that your knees are arched. This takes strain off your
hips near the small of the back.

STAGES OF RELAXATION

1. Breathing

2. Muscle Relaxation

Inhale through the nose for four (4)
counts and exhale through the mouth
for eight (8) counts. Inhale = Stomach
expansion not chest, this gives the
lungs more room.

Concentrate on chest and breathing
and gradually let the tension ieave the
body.

Concentrate on each body part begin-
ning with toes, feet, legs, stomach and
work your way up to the neck, (right
side-left side-etc.)

Allow your attention to wander to each
body part as you move up the body.

3. Meditation

Total concentration through pleasant
thoughts (or no thoughts) as you
become totally entranced within the
scope of pleasing and relaxing mo-
ments.

150

Prevention Through Education

(Preventive approaches to health problems are possible when
people educate themselves as to what they can do to reduce the
occurrence of various maladies.)

1. Stress Management and Relaxation Therapy are useful
approaches to the effective handling of stress and tension if
used regularly and correctly.

2. The management of one's stress must become a regular (and
preferably daily) part of life.

3. It must be a system which can be accomplished anywhere.

4. One must find a quiet, dark and peaceful environment.

5. One must be able to completely concentrate upon moments of
mental peace. (Fixed imagery of known pleasant thoughts.)

6. One must physically concentrate upon each body part and be
able to control muscular relaxation.

7. One must continue to practice breathing relaxation exercises
to achieve maximum ventilation benefit.

8. One must concentrate on heart rate reduction through proper
breathing.

9. One must completely believe in the relaxation method and
express an attitude which is positive.

10. It would be preferred to be in a prone position and on a comfort-
able and soft surface.

151

STRESS RATING SCALE

Event Value

Death of spouse 100

Divorce 73

Marital separation 65

Jail term 63

Death of close family member 63

Personal injury or illness 53

Marriage 50

Fired from work 47

Marital reconciliation 45

Retirement 45

Change in family member's health 44

Pregnancy 40

Sex difficulties 39

Addition to family 39

Business readjustment 39

Change in financial status 38

Death of close friend 37

Change to different line of work 36

Change in number of marital arguments 36

Mortgage or loan over $10,000 31

Change in work responsibilities 29

Son or daughter leaving home 29

Trouble with in-laws 29

Outstanding personal achievement 29

Spouse begins or stops work 28

Starting or finishing school 26

Change in living conditions 26

Revision of personal habits . 25

Trouble with boss 24

Change in work hours, conditions 23

Change in residence 20

Change in recreational habits 20

Change in church activities 19

Change in social activities 19

Mortgage or loan under $10,000 18

Change in sleeping habits 17

Change in number of family gatherings 16

Change in eating habits 15

Vacation 15

152

Christmas season 13

Minor violation of the law 12

Researchers at the University of Washington developed this
scaie for ranking stressful events in a person's life. The higher the
total score accumulated in the preceding year, the more likely
there will be a serious illness in the immediate future.

153

154

0
£

(/)

CO
CO

PART VII

Physical Fitness Assessment

If the employee is cleared by the health screening or pre-
employment medical examination they will be able to participate in
the exercise and assessment part of the program. It should be
noted that during the Department's employee health screening
process that some officers were identified as having health prob-
lems that required immediate follow-up by their personal physi-
cian. Some of these conditions had negative impacts on their
ability to perform their duties and the presence of many of the
discovered problems were apparently unknown to the Rangers.

After the health screening is completed the officers are tested
to assess their level of fitness. Rangers are tested to determine
cardiovascular endurance (3 minute step test or 1 V2 mile run, con-
tingent on level of fitness determined at the time examined), flexi-
bility for hips and low back (sit and reach), and strength (maximum
number of push-ups and maximum number of bent knee sit-ups in
one minute). In addition, resting heart rate, resting blood pressure,
body composition (skinfold measurements to determine percent-
age of body fat), weight, girth, and height information is obtained.

After the Ranger is tested to determine fitness level, the
Ranger receives assistance from a Department Law Enforcement
fitness instructor to develop an individualized fitness exercise
prescription. The prescription is designed to help each Ranger
achieve the fitness goal at the desired levels. The fitness level goals
may equal or exceed the Department's standard which will be
developed from several testing sessions, based on sex and age.

The instructors will monitor the progress of each Ranger who
has obtained an exercise prescription. Fitness assessment retest-
ing and medical health screening examination schedules will be
established to ensure that Rangers are physically able to meet their
goals and standards set without health risks.

RESTING HEART RATE

A resting heart rate will be taken prior to any test of physical
ability.

Heart rate will be taken in the sitting or prone position before

156

any exercise or warm-up activity. Subject will rest or relax in a quiet
location for at ieast 10 minutes before the resting heart rate is taken
and recorded.

To determine your fitness category, compare your heart rate
to the police officer standards for resting heart.

Police officer standards for resting heart rate*

Fitness

Age Groups

20-29 yrs (n=88)

30-39 yrs (n=85)

40-62 yrs (n=30)

Category

Heart Rate

(beats/min)

(beats/min) 1

Excellent

44 and below

48 and below

Good

45 to 58

45 to 61

49 to 62

Average

59 to 66

62 to 69

63 to 69

Below Average

67 to 69

70 to 85

70 to 83

Poor

80 and above

86 and above

84 and above

RESTING BLOOD PRESSURE

As in the heart rate, a resting blood pressure will betaken prior
to any exercise or warm-up activity.

Blood pressure will be taken after at least 10 minutes relaxa-
tion period in relaxed surroundings.

Compare your resting blood pressure reading to the police
officer standards for resting biood pressure, to determine your
fitness category.

157

Police officer standards for resting blood pressure'

>
o

•H /~-s

r^.

rH 00

O X

4-» g

^ co E

4-1

O cfl ^

CO -H

II O
C

S_^

M Pm

>> PQ

-3"

va-

CN CJ /~s

vO «H 00

-o

i <-h a

O O g

4-1

sf u E

03 w

PL.

O
rH

•H •-v

V©

rH 60

r^»

O K

z-s 4-1 g

m in E

4-1

00 CO w

II -H

r-»

C Q

v£>

r>.

U Pm

S^ PQ

On O /-n

fO -H M

1 «H K

O O g

CO 4-J g

4-1

Cfl ^— '

CT<
ON

rH
rH

O /-N

•H 00

•-\ r— 1 ffi

r-«

oo o E

oo -u S

It CO — '

4-1

C cO

v-' -H

r>»

r-^

ON Ph

o
I— 1

>
o

CN PQ

O O ^-s

CM >H 00

-Q

tH ±

o g

4->

4-1

4->

■^ E

CO ^

>■>

Fitness
Category

■u

CO
U
0)

r-H

•o

E
0
O

•H

3
cr

•o
cu

CO
CU
CA

•H
CU

U
CU

CO
CO

4-1

•H

e
o

T3
CU

3
CO
CO
CU

158

BENCH STEP TEST

The purpose of the step test is to measure the heart rate in the
recovery period following three minutes of stepping; the results
can be used to estimate maximum oxygen intake.

The rate of stepping is 24 steps per minute. Immediately after
the three minutes of stepping, the participant sits down. A 60-
second heart rate starting five seconds after the completion of
stepping is counted.

Norms

3-Minute Step Test

Male

Female

Excellent

Good

70-102

97-127

Fair

103-117

128-142

Poor

118-147

143-171

Very Poor

148+

172+

159

MUSCULAR ENDURANCE

Muscular endurance is defined as the ability to contract the
muscle repeatedly over a period of time. Low levels of muscular
endurance indicate inefficiency in movement and a low capacity to
perform work.

Two tests of muscular endurance will be administered; push-
ups and one-minute timed sit-ups. For the push-up test the instruc-
tor places his fist on the floor below the subject's chest. The subject
must keep his back straight at all times and from the up position
lower himself to the floor until his chest touches the instructor's
hand and then push to the up position again. Only the total number
of correct push-ups are recorded.

160

Push-up

Men

Fitness

Category Percentile

Years

Total Push-Ups Per Minute

20-29

30-39

40-49

50-59

Excellent
Good
Fair
Poor

50+
40-49
30-39
20-29

40+

30-39

20-29

10-19

35+

25-34

15-24

10-14

29+

25-28

15-24

10-14

Fitness

Category Percentile

Years

Women

20-29

Total Push-Ups Per Minute

30-39

40-49

50-59

Excellent
Good
Fair
Poor

40+

35+

30+

25+

30-39

25-34

20-29

15-24

20-29

15-24

15-19

10-14

10-19

5-14

5-10

161

In the sit-up test, the subject starts by lying on his back, knees
bent, heels flat on the floor, and hands interlocked behind the neck.
A partner holds the feet down. The subject then performs as many
correct sit-ups as possible in one minute. In the up position, the
individual should touch hiselbowsto his kneesand then return toa
full lying position before starting the next sit-up. This test indicates
the endurance of the abdominal muscle group, an area of impor-
tant concern to the middle-age subject.

Norms

1 -Minute Sit Up

Male

Female

Excellent

49+

34+

Good

42-48

28-33

Fair

35-41

23-27

Poor

26-34

16-22

Very Poor

162

163

FLEXIBILITY

Flexibility is included in total fitness assessment because of
the widespread problems of low back pain and joint soreness.
Many of these problems are related to sedentary living. Flexibility is
defined as the range of possible movement in a joint or group of
joints. It is necessary to determine the functional ability of the joints
to move through a full range of motion.

No general flexibility test measures the flexibility of all joints;
however, the trunk flexion or the sit and reach test serves as an
important measure of hip and back flexibility. Primarily, the elastic-
ity of the muscles in the back of the legs and trunk is tested in the sit
and reach position. The subject sits on the floor or mat with legs
extended at right angles to a taped line on a box. The heels touch
the near edge of the box and are eight inches apart. A yardstick is
placed between the legs of the subject and rests on the box with the
15-inch mark on the edge of the box. The subject slowly reaches
forward with both hands as far as possible and holds the position
momentarily. The distance reached on the yardstick by the finger-
tips is recorded. The best of three trials is considered as the
flexibility score. The subject should warm up slowly by practicing
the test.

164

■F W ' '#

The sit and reach test for hip and back flexibility

165

i—i

i-^

i—i

r-»

•

i—i

r>.

< 3>

O <u

± <D ^

CO i °*

< >* "

-J .-s Z

o = ~

«> s

(/> 0)

o
o

•H

O
03

CN
1

i— i

i—i
1

i— I

i—l

.—I

i—l

Cfl

r-~

•H

•

■^

r-~

•

i—l

•

•u

t-<

•H

r-~

r-H

•

■H

1—1

i-H

•H

■—I

•

■—I

•

i—i

r-~

r-»

.—I

r«.

r-»

•

i—i

r-l

•

i—l

i— i

i-H

r-H

U
O

PL,

i-H

•H

Q *

CO i CM

< £

CO
CO
UJ

Li.

5 Z

■H

O
P3

r-~

i—i

r».

in
r»»

r-H
CN

■—I

i—i
i—i

i—i

o
o

CN
CN

m
■— i

o
o

o
in

o
o

CN
CN

m
<r

CM
A

u
X

o
m

CN
I

o
o

o
in

o
o

in
r--

■—I
in

O
m

CN
CN

r--
i—i

i—i

O
O

o
o

1-1

i—i

o
o

o
in

i-H

u >,

o u

o 0>

p- >

166

FITNESS CLASSIFICATION

Leg Press - Females

(N = 293)

Body Weight (lbs)

.100

100-124

125-149 150-174

175+

FITNESS CATEGORY

ounds Presse

-d

Very Poor

c55

<91

-103

. 104

. 110

Poor

55-117

91-129

103-146

104-151

110-163

Fair

118-180

130-167

147-188

152-198

164-217

Good

181-242

168-205

189-231

199-245

218-271

Excellent

24 3+

206+

2 32+

246+

272+

FITNESS CLASSIFICATION

Leg Press - Males

(N - 2198)

Body Weight

(lbs)

aoo

100-124

125-149

150-174

175+

FITNESS CATEGORY

Dunds Presse

Very Poor

U05

<132

^153

. 183

-208

Poor

105-178

132-180

153-212

183-240

208-283

Fair

179-252

181-228

213-270

241-298

284-359

Good

253-325

229-276

271-329

299-356

360-435

Excellent

326+

277+

330+

357+

436+

167

FITNESS CLASSIFICATION

Bench Press - Females

(N = 293)

Body Weight

(lbs]

'100

100-124

125-149

150-174

175+

FITNESS CATEGORY

aunds Presse

Very Poor

•41

. 35

< 33

• 45

Poor

41-59

35-57

4 3-64

33-53

45-66

Fair

60-78

58-80

65-85

54-72

67-86

Good

79-96

81-102

86-107

73-92

87 106

Exre 1 lent

97+

103+

108+

9 3+

107+

FITNESS CLASSIFICATION

Bench Press - Males

(N = 2198)

Body Weight

(lb?

;ory

■)

'. 100

100-124

125-149

150-174

175+

FITNESS CATEC

-i —

^unds Pressed

Very Poor

'65

• 77

-.84

Poor

65-96

31-92

77-117

74-123

84-137

Fair

i
i

97-127

93-153

118-157

124-172

138-190

Good

!
I

128-158

154-215

158-197

173-221

191-243

Excel lent

1
1

159+

216+

198+

222+

244+

168

INDIVIDUAL BODY COMPOSITION

Body composition assessment refers to the classification of
total body weight into two main components— fat weight and lean
weight. As mentioned earlier in the manual the amount of fat
(percent of total body weight) in the body is related to heart
disease, diabetes, cirrhosis of the liver, hernia, intestinal obstruc-
tion and other health hazards. It is recommended that percent
body fat be maintained at a reasonable standard.

Body composition is measured most accurately by under-
water weighing. Through this technique, body density is calcu-
lated and converted to percent fat. The technique is a complex,
expensive system with sophisticated procedures and is impractical
for most situations. Thus, body composition must be estimated
from simple field tests involving skinfold measures.

Specific standards for male and females and the exact loca-
tions for obtaining skinfold measures are shown by Jackson, Pol-
lock, and Ward, Brit. J. Nutr. 40:497-504-1978.

All site measurements are taken on the right side of the body.

The conversion factors are shown on pages 173-176.

169

SKINFOLD MEASUREMENT

Order and Location of Skinfold Measurements*

1. Chest— diagonal fold on the lateral border of the pectoralis
major muscle, halfway between the nipple and shoulder
crease.

2. Axilla — vertical fold at the middle of the side; on a line bisect-
ing the armpit and hip at a level equal to the xiphoid process.

3. Triceps — vertical fold over the belly of the triceps halfway
between the acromion and olecranon processes.

4. Subscapula — diagonal fold just under the bottom angle of the
scapula; halfway between the spine and side of the body.

5. Abdomen — vertical fold one inch to the right of the umbilicus.

6. Supraifiac — diagonal fold just above the iliac crest; slightly
anterior to the middle of the side.

7. Thigh — vertical fold at the middle and front thigh; halfway
between the greater trochanter and patella.

* All measurements taken on the right side

SUBSCAPULA
TRICEPS

170

The following measures for women are taken:

A. Thigh

B. Suprailium

C. Tricep

TRICEP
SUPRAILIUM

THIGH

Male Skinfold Meaures (Jackson and Pollock, Brit J. Nutr.
40:497-504,1978)

1 . Density = 1.112 - 0.00043499 (Sum 7) + 0.00000055 (Sum I)2
-0.00028826 (age)

2. Example: 1.0766692 = 1.112 - 0.00043499 (68) + 0.00000055
(4624) -0.00028826 (28)

Note: Sum 7 skinfolds = 68mm; (Sum I)2 = 4624; age = 28 yrs.

3. Fat Fraction =

.95

-4.5 (Siri.NAS, 1961)

4. Example: 0.097 =

4.95

-4.5

1 .0766692

Sum of 3 equation (chest, abdomen, thigh)
D = 1 .10938 - 0.0008267 (Sum 3)

+ 0.0000016 (Sum 3)2

- 0.0002574 (age)

171

Female Skinfold Measures (Jackson, Pollock, Ward, Med. Sci.
Sports. Exer. 12:175-182, 1980.

1 . Density = 1 .097 - 0.00046971 (Sum 7) + 0.00000056 (Sum I)2
-0.00012828 (age)

2. Example: 1.0407994 - 1.097 - 0.00046971 (130) + 0.00000056
(16900) -.0001 2828 (28)

Note: Sum 7 skinfolds = 130 mm; (Sum 7)2 = 16900; age = 28
yrs.

3. Fat Fraction = 4'95 - 4.5 (Siri, NAS, 1961 )

4. Example: 0.256 = 495 -4.5

1 .0407994

5. Sum of 3 equation (triceps, thigh, suprailium)
D = 1 .0994921 - 0.0009929 (Sum 3)
+ 0.0000023 (Sum 3)2
-0.0001392 (age)

172

Percent Fat Estimates for Men (Under 40)

Age to

the Last Year

Under

Sum of

Skinfc

• Ids

8 -

1.3

1.6

2.0

2.3

2.7

3.0

3.3

11 -

1.9

2.3

2.6

3.0

3.3

3.7

4.0

4.3

14 -

2.9

3.3

3.6

3.9

4.3

4.6

5.0

5.3

17 -

3.9

4.2

4.6

4.9

5.3

5.6

6.0

6.3

20 -

4.8

5.2

5.5

5.9

6.2

6.6

6.9

7.3

23 -

5.8

6.2

6.5

6.8

7.2

7.5

7.9

8.2

26 -

6.8

7.1

7.5

7.8

8.1

8.5

8.8

9.2

29 -

7.7

8.0

8.4

8.7

9.1

9.4

9.8

10.1

32 -

8.6

9.0

9.3

9.7

10.0

10.4

10.7

11.1

35 -

9.5

9.9

10.2

10.6

10.9

11.3

11.6

12.0

38 -

10.5

10.8

11.2

11.5

11.8

12.2

12.5

12.9

/"N

41 -

11.4

11.7

12.1

12.4

12.7

13.1

13.4

13.8

44 -

12.2

12.6

12.9

13.3

13.6

14.0

14.3

14.7

47 -

13.1

13.5

13.8

14.2

14.5

14.9

15.2

15.5

14-1

•H

50 -

14.0

14.3

14.7

15.0

15.4

15.7

16.1

16.4

C/3

53 -

14.8

15.2

15.5

15.9

16.2

16.6

16.9

17.3

4-1
05

56 -

15.7

16.0

16.4

16.7

17.1

17.4

17.8

18.1

59 -

16.5

16.9

17.2

17.6

17.9

18.3

18.6

19.0

62 -

17.4

17.7

18.1

18.4

18.8

19.1

19.4

19.8

65 -

18.2

18.5

18.9

19.2

19.6

19.9

20.3

20.6

c
a;

68 -

19.0

19.3

19.7

20.0

20.4

20.7

21.1

21.4

71 -

19.8

20.1

20.5

20.8

21.2

21.5

21.9

22.2

T3
£>

74 -

20.6

20.9

21.3

21.6

22.0

22.3

22.7

23.0

77 -

21.4

21.7

22.1

22.4

22.8

23.1

23.4

23.8

80 -

22.1

22.5

22.8

23.2

23.5

23.4

24.2

24.6

•H

83 -

22.9

23.2

23.6

23.9

24.3

24.6

25.0

25.3

U-4

86 -

23.6

24,0

24.3

24.7

25.0

25.4

25.7

26.1

89 -

24.4

24.7

25.1

25.4

25.8

26.1

26.5

26.8

92 -

25.1

25.5

25.8

26.2

26.5

26.9

27.2

27.5

95 -

25.8

26.2

26.5

26.9

27.2

27.6

27.9

28.3

98 -

100

26.6

26.4

27.3

27.6

27.9

28.8

28.6

29.0

101 -

103

27.3

27.6

28.0

28.3

28.6

29.0

29.3

29.7

104 -

106

27.9

28.3

28.6

29.0

29.3

29.7

30.0

30.4

107 -

109

28.6

29.0

29.3

29.7

30.0

30.4

30.7

31.1

110 -

112

29.3

29.6

30.0

30.3

30.7

31.0

31.4

31.7

113 -

115

30.0

30.3

30.7

31.0

31.3

31.7

32.0

32.4

116 -

118

30.6

31.0

31.3

31.6

32.0

32.3

32.7

33.0

119 -

121

31.3

31.6

32.0

32.3

32.6

33.0

33.3

33.7

122 -

124

31.9

32.2

32.6

32.9

33.3

33.6

34.0

34.3

125 -

127

32.5

32.9

33.2

33.5

33.9

34.2

34.6

34.9

128 -

130

33.1

33.5

33.8

34.2

34.5

34.9

35.2

35.5

173

Percent Fat Estimates for Men (Over 40)

Age to the

Last Year

Over

Sum

Skin

Ids

—

3.7

4.0

4.4

4.7

5.1

5.4

5.8

6.1

4.7

5.0

5.4

5.7

6.1

6.4

6.8

7.1

5.7

6.0

6.4

6.7

7.1

7.4

7.8

8.1

6.7

7.0

7.4

7.7

8.1

8.4

8.7

9.1

7.6

8.0

8.3

8.7

9.0

9.4

9.7

10.1

8.6

8.9

9.3

9.6

10.0

10.3

10.7

11.0

9.5

9.9

10.2

10.6

10.9

11.3

11.6

12.0

10.5

10.8

11.2

11.5

11.9

12.2

12.6

12.9

11.4

11.8

12.1

12.4

12.8

13.1

13.5

13.8

12.3

12.7

13.0

13.4

13.7

14.1

14.4

14.8

13.2

13.6

13.9

14.3

14.6

15.0

15.8

15.7

14.1

14.5

14.8

15.2

15.5

15.9

16.2

16.6

i-l

15.0

15.4

15.7

16.1

16.4

16.8

17.1

17.5

14-4

15.9

16.2

16.6

16.9

17.3

17.6

18.0

18.3

•r-l

16.8

17.1

17.5

17.8

18.2

18.5

18.8

19.2

17.6

18.0

18.3

18.7

19.0

19.4

19.7

20.1

CO
01

18.5

18.8

19.2

19.5

19.9

20.2

20.6

20.9

19.3

19.7

20.0

20.4

' 20.7

21.0

21.4

21.7

20.1

20.5

20.8

21.2

21.5

21.9

22.2

22.6

21.0

21.3

21.7

22.0

22.4

22.7

23.0

23.4

c
a;

21.8

22.1

22.5

22.8

23.2

23.5

23.9

24.2

22.6

22.9

23.3

23.6

24.0

24.3

24.7

25.0

23.4

23.7

24.1

24.4

24.8

25.1

25.4

25.8

24.1

24.5

24.8

25.2

25.5

25.9

26.2

26.6

•H

24.9

25.3

25.6

26.0

26.3

26.6

27.0

27.3

25.7

26.0

26.4

26.7

27.1

27.4

27.8

28.1

26.4

26.8

27.1

27.5

27.8

28.2

28.5

28.9

27.2

27.5

27.9

28.2

28.6

28.9

29.2

29.6

27.9

28.2

28.6

28.9

29.3

29.6

30.0

30.3

28.6

29.0

29.3

29.7

30.0

30.4

30.7

31.1

100

29.3

29.7

30.0

30.4

30.7

31.1

31.4

31.8

101

103

30.0

30.4

30.7

31.1

31.4

31.8

32.1

32.5

104

106

30.7

31.1

31.4

31.8

32.1

32.5

32.8

33.2

107

109

31.4

31.8

32.1

32.4

32.8

33.1

33.5

33.8

110

112

32.1

32.4

32.8

33.1

33.5

33.8

34.2

34.5

113

115

32.7

33.1

33.4

33.8

34.1

34.5

34.8

35.2

116

118

33.4

33.7

34.1

34.4

34.8

35.1

35.5

35.8

119

121

34.0

34.4

34.7

35.1

35.4

35.8

36.1

36.5

122

124

34.7

35.0

35.4

35.7

36.1

36.4

36.7

37.1

125

127

35.3

35.6

36.0

36.3

36.7

37.0

37.4

37.7

128

—

130

35.9

36.9

36.6

36.9

37.3

37.6

38.8

38.3

174

Percent Fat Estimates For Women

Under

Sum ol

' 3

Over

Skinfolds

23 -

9.7

9.9

10.2

10.4

10.7

10.9

11.2

11.4

11.7

26 -

11.0

11.2

11.5

11.7

12.0

12.3

12.5

12.7

13.0

29 -

12.3

12.5

12.8

13.0

13.3

13.5

13.8

14.0

14.3

32 -

13.6

13.8

14.0

14.3

14.5

14.8

15.0

15.3

15.5

35 -

14.8

15.0

15.3

15.5

15.8

16.0

16.3

16.5

16.8

38 -

16.0

16.3

16.5

16.7

17.0

17.2

17.5

17.7

18.0

41 -

17.2

17.4

17.7

17.9

18.2

18.4

18.7

18.9

19.2

44 -

18.3

18.6

18.8

19.1

19.3

19.6

19.8

20.1

20.3

47 -

19.5

19.7

20.0

20.2

20.5

20.7

21.0

21.2

21.5

50 -

20.6

20.8

21.1

21.3

21.6

21.8

22.1

22.3

22.6

53 -

21.7

21.9

22.1

22.4

22.6

22.9

23.1

23.4

23.6

56 -

22.7

23.0

23.2

23.4

23.7

23.9

24.2

24.4

24.7

59 -

23.7

24.0

24.2

24.5

24.7

25.0

25.2

25.5

25.7

62 -

24.7

25.0

25.2

25.5

25.7

26.0

26.2

26.4

26.7

65 -

25.7

25.9

26.2

26.4

26.7

26.9

27.2

27.4

27.8

68 -

26.6

26.9

27.1

27.4

27.6

27.9

28.1

28.4

28.8

•H
rH

71 -

27.5

27.8

28.0

28.3

28.5

28.8

29.0

29.3

29.5

•H
CO

74 -

28.4

28.7

28.9

29.2

29.4

29.7

29.9

30.2

30.4

>-i

77 -

29.3

29.5

29.8

30.0

30.8

30.5

30.8

31.0

31.3

3
CO

80 -

30.1

30.4

30.6

30.9

31.1

31.4

31.6

31.9

32.1

83 -

30.9

31.2

31.4

31.7

31.9

32.2

32.4

32.7

32.9

•H

86 -

31.7

32.0

32.2

32.5

32.7

32.9

33.2

33.4

33.7

89 -

32.5

32.7

33.0

33.2

33.5

33.7

33.9

34.2

34.4

U-4

92 -

33.2

33.4

33.7

33.4

34.2

34.4

34.7

34.9

35.2

95 -

33.9

34.1

34.4

34.6

34.9

35.1

35.4

35.6

35.9

» — '

98 -

100

34.6

34.8

35.1

35.3

35.5

35.8

36.0

36.3

36.5

101 -

103

35.2

35.4

35.7

35.9

36.2

36.4

36.7

36.9

37.2

104 -

106

35.8

36.1

36.3

36.6

36.8

37.1

37.3

37.5

37.8

107 -

109

36.4

36.7

36.9

37.1

37.4

37.6

37.9

38.1

38.4

110 -

112

37.0

37.2

37.5

37.7

38.0

38.2

38.5

38.7

38.9

113 -

115

37.5

37.8

38.0

38.2

38.5

38.7

39.0

39.2

39.5

116 -

118

38.0

38.3

38.5

38.8

39.0

39.3

39.5

39.7

40.0

119 -

121

38.5

38.7

39.0

39.2

39.5

39.7

40.0

40.2

40.5

122 -

124

39.0

39.2

39.8

39.7

39.9

40.2

40.4

40.7

40.9

125 -

127

39.4

39.6

39.9

40.1

40.4

40.6

40.9

41.1

41.4

128 -

130

39.8

40.0

40.3

40.5

40.8

41.0

41.3

41.5

41.8

175

Male - % Body Fat

<30

30-39

40-49

50-59

60+

Excellent

5.4-13.7

7.8-16.7

9.9-18.1

12.3-19.3

11.4-18.1

Good

13.8-17.3

16.8-21.1

18.2-22.7

19.4-23.2

18.2-22.1

Fair

17.4-22.1

21.2-24.5

22.8-25.7

23.3-26.4

22.2-26.2

Poor

22.2-27.9

24.6-29.4

25.8-30.3

26.5-31.1

26.3-30.2

Very Poor

28.0-40.7

29.5-41.6

30.4-41.4

31.2-41.6

30.3-43.5

Female - % Body Fat

<30

30-39

40-49

50-59

60+

Excellent

3.6-19.8

9.5-20.7

14.2-22.8

18.3-24.9

14.5-24.6

Good

19.9-24.8

20.8-24.5

22.9-26.8

25.0-28.5

24.7-27.2

Fair

24.9-27.3

24.6-27.2

26.9-29.5

28.6-31.9

27.3-31.5

Poor

27.4-25.3

27.3-33.1

29.6-35.8

32.0-36.6

31.6-37.3

Very Poor

33.4-42.1

33.2-42.3

35.9-43.6

36.7-44.0

37.4-42.6

176

Formula For Determining Maximum
and Training Heart Rate (THR)

In addition to the Heart Rate Training Zone chart using norms
to establish average maximum heart rates and training heart rates
discussed in Part II of this manual, the following formula may be
used to determine the maximum (never exceed heart rate) and
training heart rates.

To establish your maximum heart rate, using 205 as a con-
stant, subtract one/half of your age. Then subtract your resting
heart rate and multiply that figure by .75%, add back your resting
heart rate and the resulting figure is your Training Heart Rate
(THR).

Example:

205

Constant

- 25

Minus 1/2 your age (age 50)

180

= Maximum Heart Rate

- 66

Minus Resting Heart Rate

114

x 75%

Multiply by .75%

570

798

25.50

+ 66

Plus Resting Heart Rate

151 .50 = TRAINING HEART RATE (THR)

177

178

Conclusion

Special Mention

History

Selected References

Acknowledgements

PART VIM

Conclusion

Dr. Kenneth Cooper's system and Dr. Brian J. Sharkey's exer-
cise physiology with this manual give you many options in ways to
achieve fitness. My own bias favors the walk/run programs, which
has the advantages of being convenient (no special equipment,
facilities or skills required) and fast (twice the aerobic benefit per
minute of exercise, in comparison with the other primary forms).
Fifteen minutes a day, four times a week can bring a runner to
minimum fitness standards. I am presently involved in a walking
program. For many others, though, bicycling, swimming or jump-
ing rope may be preferred. Those and other options are proven by
the program.

PERSONAL GOALS

Your goals in this program should be to increase flexibility,
muscular strength, cardiovascular capacity and general endur-
ance. By steadily increasing the intensity of the exercise program,
your level of capacity increases, thereby giving you a surplus of
energy to draw from. Your level of fitness will not be improved
overnight. In undertaking to rehabilitate or improve your physical
condition, you should be aware of overstressing yourself with too
much exercise.

Your level of fitness that you fall into will be determined by the
first evaluation. You should adhere to the level of physical activity
recommended for you in the Physical Fitness Manual. You will
advance in your level of fitness as your progress permits.

A previously physically active employee may start at the
desired level of fitness, while an individual who has not been active
will probably start at the beginning level. Hopefully, the motivation
for both persons will be the same; the individual who has already
achieved the desired level of fitness will work to retain the level of
fitness, while the individual who starts at the beginning level will
work equally hard to achieve the desired maintenance level of
fitness.

180

HOW TO EXERCISE

Exercise should be slow and rhythmic. Avoid excessive speed
as exercising for speed is not important to adult fitness.

1 . Give the body time to adjust.

2. Tight tissue may tear and must have time to adjust.

3. Relaxation comes from rhythmic exercise, not from the
speed of the exercise.

4. Give the body time to move through a full range of joint
motion to improve the coordination of body movement
as well as improving joint flexibility and relaxation.

Avoid rushing into an exercise program. It usually takes5 to 25
years to become unfit. You must allow adequate time in years for
old tissue to adapt and become pliable. The tissue will change, but
you must have patience. You cannot regain your youth, but you
can effectively slow the aging process through exercise. Adults
rehabilitate at varying rates.

EXERCISE PRECAUTIONS

Personnel participating in this program must be aware of
certain factors that counteract the benefits of exercise. Recogniz-
ing these deterrents often makes the difference between a
successful or an unsuccessful exercise program. The following is a
brief discussion of some of the more important negative forces that
may interfere with a good exercise program.

Spasmodic Exercise

Spasmodic exercise is probably more detrimental than no
exercise at all. It prevents thegradual conditioning and slow cardio-
vascular changes so necessary for fitness development. The
middle-aged exerciser cannot crowd his exercise intervals into one
day per week, for fitness cannot be stored by the body — it must be
continually replenished.

Prolonged Fatigue

Prolonged fatigue after exercise should be avoided. If fatigue
lasts two hours or more following an exercise session, the program
is too vigorous. The body has not yet had time to adapt to that
heavy a load of work. The subsequent workouts should be

181

decreased in their intensity to prevent prolonged fatigue. Exercise
should leave an individual with a sense of pleasant relaxation, not
excessive tiredness.

ALCOHOL

Alcohol and exercise do not mix. Alcohol constricts the coro-
nary vessels of the heart and may cause death due to oxygen
insufficiency with vigorous exercise. Several hours (at least four)
should elapse between alcohol intake and an exercise session. The
better conditioned and trained, the less the risk; but for the adult
just beginning his fitness program, alcohol followed by exercise is
hazardous.

CIGARETTE SMOKING

Cigarette smoking tends to undo the gains made by exercise.
Cigarette smokers never attain the high levels of fitness of the
non-smokers. There is probable interference with oxygen exchange
across the lung membrane in the smoker. The individual interested
in his fitness should stop smoking.

CHEST PAIN

If chest pain develops during physical exercise, the activity
should be stopped immediately and the person placed at rest.
Personnel who experience the above symptoms must be checked
and cleared by his own physician before restarting the program.

SHORTNESS OF BREATH

Obstructive pulmonary disease is found in emphysema,
asthma and bronchial spasm from smoking. It is manifested by
shortness of breath on exertion. Positive results of an exercise
program in these cases are attained slowly and much more time is
needed for adaptive changes to occur.

182

COMPETITION

Competition in fitness programs is undesirable. Individual
improvement and progress are important, not progress in competi-
tion with the group. Rarely do two or more individuals begin exer-
cising at the same level of fitness. Adult fitness is developed indi-
vidually, and individual progress is the criterion for success.

SPORTS

A sports program is not a fitness program. Most sports are
spasmodic and not rhythmic. The game dictates the intensity of the
activity and frequently creates a sudden overdemand on the heart
and vessels. Seldom are recreational sports preceded by an ade-
quate warm-up for vigorous play so that injuries frequently result in
the adult. Sports such as golf and bowling are of almost no cardio-
vascular benefit, for they lack sustained activity of the endurance
type. Participation in athletic activities should be limited until a
suitable level of fitness is reached.

SWEATING AND SALT

Excessive, purposeful sweating should be avoided. Rubber or
plastic suits that increase sweating are of no value in an exercise
program. Clothing should be light and allow as much ventilation as
possible. The weight lost by sweating and dehydration is not per-
manent, and is soon regained with fluid replacement. Most physi-
ologists agree that salt tablets are not needed even when exercis-
ing during the hot summer months. Any salt lost with perspiration
during exercise is better replaced by the use of table salt with meals
than by ingesting salt tablets. The tablets frequently cause gas-
trointestinal upsets.

STALENESS

It is possible for an adult to run too much and become stale by
trying to overachieve in his individual fitness program. This is
manifested by excessive fatigue, loss of enthusiasm, and decreased
performance. Occasionally a person may become so enthusiastic
over his fitness that too much emphasis is placed on exercise

183

goals, with decreasing emphasis being given to his life goals. This,
too eventually leads to staleness. The problem is easily solved by
decreasing the frequency or intensity of the exercise sessions for a
time. A better perspective soon occurs.

MEDICATION

Regular exercise occasionally diminishes the need for certain
medications and dosage adjustment is needed. A good example of
this is that insulin requirements of the exercising diabetic are often
decreased. Drugs used to lower high blood pressure may also
need adjustment for regular exercise has a beneficial effect on
blood pressure, and less medication is needed as fitness improves.

If any employee is requiring any type of medication, he or she
should consult their physician before engaging in the physical
fitness program.

OVEREMPHASIS

Although exercise is an important phase of total fitness, it is
not a panacea for all diseases, nor is it one's ticket to eternity. It
should not be emphasized to the exclusion of the other compo-
nents of total fitness; correct diet, adequate rest and sleep, emo-
tional stability and maturity, relaxation, correction of any medical
problems, and satisfaction in one's daily living.

REMEMBER YOUR AGE

Volleyball, handball and other power games should be avoided
during the first three months of adult training. The muscles, joints
and ligaments are not ready for sudden explosive movement until
they have been conditioned by progressive training. Adults should
not do deep knee bends, duck-walk exercise and other activities
that fully flex the knee joint (squat-style activities). Ligament prob-
lems, cartilage tears, and total loosening of the knee joint are
mechanical possibilities with these exercises. Half-knee bends are
permissible and of value if performed with the feet flat.

184

TIME

Do not hurry fitness. Time is required for both musculoskeletal
and cardiovascular adaptation. If the program is hurried, injuries
ana discouragement may result. Remember, fitness is a lifetime
dedication.

EVALUATION ACTIVITIES

Quarterly evaluations will be given to each person participat-
ing in the fitness program. Results of these activities will appear on
each individual's Physical Fitness Evaluation and Measurement
Chart. Each employee's supervisor will notify them of the date,
time, and location of the evaluations.

The Department's fitness standards will be developed based
on the above testing results and we will continue to upgrade the
pre-employment physical requirements to coincide with our pro-
gress. I appreciate the full support each of you have given this
program and your sincere participation in our attempt in meeting
our goal of good health. I guarantee we will all benefit from a
healthful physical fitness program, we can't afford not to participate.

V3u-^jl O Lidta^^-^-

Colonel Drew E. Whitaker
Chief, Law Enforcement

185

Special Mention

Conservation Officers

Sergeant Bob Brown
Ranger John Thomas

On their own volition, as advocates for a sound Department
Physical Fitness Program they developed and conducted the phys-
ical fitness activities for all DNR personnel attending the Mandate
Training Sessions at the Georgia Police Academy.

As volunteer instructors, their dedication and perseverance
was instrumental in the realization of a statewide fitness program
for all department law enforcement officers and is indicative as to
their professionalism.

This manual is in recognition and appreciation for their contri-
bution to the program.

Department Certified Physical Instructors

Sergeant Bob Brown
Corporal Johnny C. Chastain

Editing and Proofreading

Sergeant Elysia Greenlee

Typing

Denise Hicks
Jean Johnston

Graphics

Joanie Miller

186

History

department of Natural iBeBources

GAME AND FISH DIVISION

JorD. tanner

COMMISSIONS

Ceon Klrklanft Lf 83-25

OlVlSlON OiPf CICH

September 14, 1982

MEMORANDUM

TO: All Law Enforcement Supervisors

FROM: Chief, LawNj^ftrcement

SUBJECT: JOB ANALYSIS/PHYSICAL FITNESS

The department has requested that the State Merit System Examination Research
Development Section aid us In designing a Physical Fitness Screening Test to
measure Conservation Ranger applicants physical abilities in areas of agility,
strength, speed, endurance and swimming. In addition, the physical selection
standards will be used as well for maintaining standards of current employees.

In developing the physical ability standards, Merit System personnel will be
conducting job analysis for our conservation classes and will contact employees
and supervisors to schedule interview appointments.

I will keep you inform as the research progresses and if you have any questions
to discuss, please don't hesitate to contact this office.

DEW/je

cc: Personnel

AN EQUAL EMPLOYMENT/AFFIRMATIVE ACTION EMPLOYER

187

Separtment of -Natural SUBourceB

Mat C. aanncr

COMMISSIONER

Icon *kirki.ini»

DIVISION DlRECT< H

November 2, 1982

MEMORANDUM

TO: ALL LAW ENFORCEMENT SUPERVISORS

FROM: CHIEF, LAW ENFORCEMENT

SUBJECT: PHYSICAL FITNESS PROGRAM - UPDATE

GAME AND FISH DIVISION

LE 82-36

In my memorandum dated September 14, 1982, (LE 83-25), I informed you that
the Department, jointly with the State Merit System, is in the process of
developing a pre-employment physical ability examination and implementing
a physical fitness program for all incumbent Conservation Rangers. The
fitness program will encompass employment physical standards and physical
abilities necessary for task performance and other conditions of employment.
The essence of physical fitness is conditioning and weight management
and our program is being established to improve and maintain a healthful
physical fitness level.

The program will require that Rangers meet and maintain mandatory minimum
physical standards in the areas of stamina, cardiovascular endurance,
strength, speed, agility, flexibility, swimming and percent body com-
position. These standards will be developed primarily on the results
of our Department testing which is being administered by State Merit System
Test Analyst and specialist from the Human Performance Laboratory, Georgia
State University. Observations of the physical activities performed by
Rangers, the analysis of job tasks and the physical abilities necessary
for most tasks have been completed by the Merit System, refined and vali-
dated by approximately 25 Conservation Ranger supervisors and is now being
finalized. The standards will be reasonable and should be easily attainable
for anyone in reasonably good condition.

Prior to beginning our physical fitness program, all Rangers must have a
medical screening examination, provided by the Department and complete the
DNR medical history questionnaire. The medical examinations will be admin-
istered by DHR, Division of Public Health, Employee Health Services Office
in Atlanta. All officers will be scheduled through the Regional L.E. offices

AN EQUAL EMPLOYMENT/AFFIRMATIVE ACTION EMPLOYER

188

LE 82-36

Novemoer 2, 1982
Page two

beginning November 9, 1982, and continuing through December 10, 1982.
Consideration will be given on an individual case by case basis for tem-
porary or permanent exemption to certain areas of minimum standards, based
on medical advice. In the event that any significant medical abnormalities
are found that require immediate medical attention, the officer and his
supervisor will be advised of the medical findings and the necessary
measures will be taken for the employee to clear up the matter with his
personal physician If a condition is discovered where it is required
that the employee be relieved of duty and placed on sick leave, it will
be necessary that clearance in writing is obtained from the personal
physician before the employee will be returned to regular duties.

Prior to testing applicants or determining the extent of physical conditioning
necessary for incumbent Rangers, test specifications will have to be
developed by testing approximately 40 Conservation Rangers. Only those
Rangers who have successfully completed the medical screening test may
participate. The test will determine from analysis of their abilities
the setting of distances, times, speeds and number of repetitions, etc,
All phases of the testing will be conducted under the direction of quali-
fied medical personnel and our L.E. physical fitness instructors, trained
by Human Performance Lab specialists to act as monitors.

The Department's fitness standards will be developed based on the above
testing results and then each Conservation Officer will be tested to
determine their fitness level.

Department instructors will design programs to assist each officer in
achieving their fitness level and monitor their progress until the
Department's minimum standards are reached.

I feel that a healthful physical fitness program is long overdue and will
benefit each officer and the Department in meeting our goal of good health,
without risk when performing many of our strenuous tas:ks. Your support
in achieving this goal is wery necessary if we are to be successful.

DEW/je

189

Department of Statural ^Resources

Jo« 9. (Danntrr

COMMISSIONER

GAME AND FISH OIVISION

270 WASHINGTON ST.. S W

ATLANTA. GEORGIA 30334

<404)ftSfr3323

Cron SirtUno

DIVISION OIRECTOft

April 6, 1983

MEMORANDUM

LE 83-57

TO:

FROM:

SUBJECT:

All Law Enforcement Supervisors

Chief, Law vworcement

IN-SERVICE TRAINING - NEW LEGISLATION/
CONSERVATION RANGER PHYSICAL AGILITY PROGRAM

In-Service Training will be conducted in each District during the months of May
and June by Colonel Drew E. Whi taker, Sergeant Robert Brown, and Ranger John
Thomas. Topics covered will be New Legislation and the Conservation Ranger
Physical Agility Program. This training will be held in conjunction with the
District Meeting at each District Headquarters.

Arrangements are to be made to seat all Game and Fish Division employees within
each District and session will begin at 9 a.m.

Walton District
Cordele District
Albany District
Metter District
Thomson District
Manchester District
Macon District
Calhoun District
Gainesville District
Waycross District
Brunswick District
Demeries Creek District

Direct any questions to this office,

DEW/sbd

cc: Commissioner Joe Tanner
Director Leon Kirkland
Mr. Terry Kile
Mr. Mike Gennings
Mr. Henry Struble
Mr. Glen Williamson

Friday

- May

1983

Tuesday

- May

10,

1983

Wednesday

- May

11,

1983

Thursday

- May

19,

1983

Friday

May

20,

1983

Tuesday

- May

24,

1983

Thursday

- May

26,

1983

Tuesday

June

1983

Thursday

June

1983

Wednesday

June

15,

1983

Thursday

June

16,

1983

Friday

June

17,

1983

AN EQUAL EMPLOYMENT/AFFIRMATIVE ACTION EMPLOYER

190

INTRODUCTION

I. PHYSICAL FITNESS

A) Physical Fitness is the organic condition of the body, which enables the
individual to use his/her body in activities requiring, strength, endurance,
flexibility, coordination, power, speed and accuracy.

B) Commissioner Tanner, Mr. Kirkland and Col. Whitaker agree that it is very
important for each of you to be in good physical condition.

Why would they be interested - number of reasons! If there reasons were
only selfish - than benefits to organizations.

Physcially fit persons have less

1) sick time

2) absenteeism

3) on job injuries

4) workman's comp. claims/insurance claims

5) early retirement, disability retirement

6) dramatically increased job performance ratings

Why should we be concerned with Physical Fitness? Number one reason, the most
important person in the world is you.

II: HEALTH HAZARD APPRASIAL TEST

III: EFFECTS OF PHYSICAL FITNESS ON POLICE OFFICERS

1) Ability to respond to emergency situations

2) Increase cardio respiratory endurance

3) Increase dynamic strength

4) Increase overall endurance

5) Increase ability to sleep

6) Increase flexibility

7) Increase ability to relax

8) Improve appearance - self esteem

9) Improve confidence

10) Increase job performance ratings

11) Decrease level of tension and anxiety

12) Decrease fatigue level

13) Decrease coronary risk factors

14) Decrease per cent of body fats

15) Increase "survibility" , hit be severe illness or injury

16) Decrease stress level

17) Increase sex life

IV. TYPICAL POLICE PROFILE

1) High coronary risk profile

a) Inactive job tasks - example: ride in truck, boat, etc.

b) Inactive exercise patterns - one reason irregular work schedule

c) High mortality index for combined cardio vascular disease, diabetics,
suicide

d) High rate ot hypokinetic disease - back pain, etc.

191

e) 6 times high workman's comp claim rate.

f) Higher rate of early retirments

1) 22% caused by back problems

2) 26% Cardio-vascular problems

g) Deaths that occur on duty - 60% health related
h) High rate of divorce and stress

V. Show Film "SILENT KILLER"

VI. OVERALL POLICE FITNESS LEVEL

1) Young officers average of population

2) Middle aged and older lower than population.

This group's fitness level is lower than average violator

3) Not too important when checking fishing license, however what about out
of control situations

example:

runs

rescue

felony

fight

endurance - working long hours without rest.

4) Ability to react to emergency situations

VII.

a) What do we have in mind?

Football or high school athletics

Fitness and exercise/punishment

b) What we are advocating is spending 30 min. - 3 to 5 times per week and
adding years to your life.

c) We propose to structure individual fitness programs for everyone who is
willing to participate according to ability.

1) Those who are in good physical shape put on maintenance program
designed to keep you in good shape.

2) Those in bad shape put on a program to gradually elevate your
fitness level at a rate that is comfortable for you. So that you see
your progress.

192

department of Natural iSesnurres

GAME AND FISH DIVISION

Jot 0. danner

COMMISSIONER

Iron Sirkland

DIVISION DIRECTOR

NAME:

CALL NUMBER:

DISTRICT:

( ) I am willing to participate in the ongoing D.N.R. physical fitness program,
( ) I am not willing to participate.
COMMENTS :

AN EQUAL EMPLOYMENT/AFFIRMATIVE ACTION EMPLOYER

193

iRpartment of Statural SUflourrjs

GAME ANO FISH DIVISION
270 WASHINGTON ST., S.W.
ATLANTA. GEORGIA 30334

Joe S. (Sanner (404) 656-3523

COMMISSIONER

Ceon Kiritlana

DIVISION DIRECTOR

August 2, 1983

LE 84-11

MEMORANDUM

TO: All Law Enforcement Supervisors
FROM: Chief, Law Enforcemer

!¥p

SUBJECT: In-Service Training/Month of August
PHYSICAL FITNESS ASSESSMENT

During the next scheduled district meeting in each law enforcement district,
Sergeant Bob Brown and Ranger John Thomas will conduct individual physical
fitness assessments for all participants within their respective regions.

Preparations and arrangements should be made so that the test may be given
in a controlled climate of 65 -75 F. The instructor and each subject
being screened should be out of view of others waiting to be tested. This
is to avoid a "performance" atmosphere of testing one at a time with the
whole group watching. Individuals should not take the test while on
medication or after exercising, meals, coffee or cigarettes. The objective
is for the pulse rate to correlate with the physical exertion and recovery
capacity unaltered by stimulants, apprehension or other influences.

The following areas will be evaluated so that individual exercise pre-
scriptions may be developed:

3 Minute Step Test
1 Minute Push-Up
1 Minute Sit-Up
Sit and Reach
Percent Body Fat

AN EQUAL EMPLOYMENT/AFFIRMATIVE ACTION EMPLOYER

194

IN-SERVICE TRAINING/MONTH OF AUGUST - PHYSICAL FITNESS ASSESSMENT LE 84-11
August 2, 1983
Page Two

Participants may want to bring comfortable light clothing, suitable shoes
for exercising and a towel. The following has been recommended as most
suitable for our program.

1. Nylon or cotton gym shorts and a T-shirt.

2. A good training shoe with a firm, thick sole, good arch support, and a
thick padded heel.

3. Thick tube socks (helps to prevent blisters).

In kicking off our program, I encourage each of you to do your best to
make it successful for all concerned.

DEW/bsd

cc: Sergeant Bob Brown
Ranger John Thomas

195

lejrartmoit of Natural Eeaourcea

GAME ANO FISH DIVISION
270 WASHINGTON ST., S.W.
ATLANTA, GEORGIA 30334

Joe 8. (Banner (404)656-3523

COMMISSIONER

Heon Kirkland

DIVISION DIRECTOR

August 4, 1983

MEMORANDUM

TO: Sergeant Bob Brown
Ranger John Thomas

£p

FROM: Chief, Law Enforcemer
SUBJECT: PHYSICAL FITNESS ASSES

The following precautions must precede the administration of the Step
Test:

1. Immediately preceding the test, an individual should sit quietly
for 5-10 minutes. The resting pulse rate should be taken after
this rest. Extremely high (100+ BPM), thready, or irregular
pulse would preclude test until a physicians permission is
obtained.

2. You should inquire about general health and if abnormal conditions
are present, you must not test. Examples are heart or respiratory
problems, fever, colds or other ailments. Do not test persons who
are taking drugs or other medications.

3. During testing, closely observe and terminate test if any of the
following signs of distress occur: nausea, trembling, extreme
fatique or breathlessness, pounding in the head, pain in the chest
or arm, confusion, or complaints about onset of ill feeling.

The equipment needed includes:

1. Sturdy bench - 12 inches high

2. Metronome or other audible signaling device such as a tape recording,
set for 95 beats per minute.

AN EQUAL EMPLOYMENT/AFFIRMATIVE ACTION EMPLOYER

196

PHYSICAL FITNESS ASSESSMENT
August 4, 1983
Page Two

3. Scale accurate to - 2 pounds

4. Blood pressure kit

5. Stop watch

6. Tape measure

7. Stethoscope

General directions for the test include:

1. Have subject rest a few minutes before the test (do not take test
after exercise, meals, coffee, cigarettes).

2. Start the metronome or tape recorder (96 beats per minute).

3. Have subject step onto bench and back to floor keeping time with the
metronome beat.

If subject cannot keep up with the beat because of poor condition, stop
and retake after several weeks of conditioning. Change the lead leg if
it becomes tired. Stop the test if the subject shows obvious physical
distress or cannot keep pace with the timer.

4. After 3 minutes of exercise, stop metronome and have subject sit down,

5. Count subjects pulse (at wrist or throat) with a stethoscope 1 full
minute, starting 5 seconds after the step test exercise.

6. The precautions referred to in PAR 3 are equally important and
applicable for the following remaining events being tested:

a. Percent body fat (N/A)

b. One minute push-up

c. One minute sit-up

d. Sit and reach

e. l*s mile run (when applicable)

Additional equipment needed:

1 . Skin fold calipers

2. Blanket
DEW/bsd

197

CLASS TITLE

D.N.R.
MEDICAL HISTORY RECORD

DATE : / /

mo day year

NAME

SSN

(Last)

AGE

(First)

(Middle Initial)

i H

HEIGHT

lbs.

WEIGHT

SEX: _____ BLOOD TYPE
(M)or(F)

DATE OF BIRTH

/ /

MO DAY YEAR

WORK ADDRESS

FAMILY PHYSICIAN

CITY

ADDRESS

ZIP CODE
( )

PHONE NUMBER

-1-

PRESENT HISTORY

Check the box in front of those questions to which your answer is yes. Leave
others blank.

/ / Has a doctor ever said that your blood pressure was too high?

/ / Do you ever have pain in your heart or chest?

/ / Are you often bothered by a thumping of the heart?

/ / Does your heart often beat fast?

/ / Do you ever notice extra heart beats or skipped beats?

/ / Are your ankles often badly swollen?

/_/ Do cold hands or feet trouble you even in hot weather?

/ / Has a doctor ever said that you had or have heart trouble, an abnormal
electrocardiogram (ECG or EKG) , heart attack or coronary?

/ / Do you suffer from frequent cramps in your legs?

/ / Do you often have difficulty breathing?

/ / Do you get out of breath long before anyone else?

198

Page two

/_/ Do you sometimes get out of breath when sitting still or sleeping?
/ / Has a doctor ever told you your cholesterol level was high?
COMMENTS: (Please Print)

-2-

Do you now have or have you recently had:

/ / A chronic, recurrent or morning cough?

/ / Any episode of coughing up blood?

/__/ Increased anxiety or depression?

/ / Problems with recurrent fatigue, trouble sleeping or increased irritability?

/ / Migraine or recurrent headaches?

/__/ Swollen or painful knees or ankles?

/__/ Swollen, stiff or painful joints?

/ / Pain in your legs after walking short distances?

/_/ Back pain?

/ / Kidney problems such as passing stones, burning, increased frequency,
decreased force of stream of difficulty in starting or stopping your
stream?

/ / Any stomach or intestinal problems such as recurrent heartburn, ulcers,
constipation or diarrhea?

/ / Any recent change in a wart or mole?

/ / Glaucoma or increase pressure in the eyes?

/ / Eye glasses or contact lenses.

/ / Hearing Problems?

COMMENTS: (Please Print)

199

Page three

-3-
WOMEN ONLY - Answer the following:

/ / Do you have any menstrual period problems?

/__/ Do you have problems with recurrent itching or discharge?

/ / Did you have any significant childbirth problems?

/_/ Do you have any breast discharge or lumps?

/_/ Do you sometimes lose urine when you cough, sneeze or laugh?

Please give number of pregnancies Living Children

Date of last pelvic exam and/or Pap smear: Month: Year:

COMMENTS: (Please Print)

-4-

MEN AND WOMEN - Answer the following:

List any prescribed medication you are now taking:

List any self-prescribed medications or dietary supplements you are now taking

Date of last complete physical examination:

19 Can't Remember [J Normal TJ Abnormal /_/

Month

Date of last chest x-ray:

19 Can't Remember / / Normal / / Abnormal / /

Date of last electrocardiogram:

19 Can't Remember / / Normal/ / Abnormal / /

Month

Date of last dental check up:

Month

200

Page four

(Please print below information)

List any other medical or diagnostic test you have had in the past two years

List hospitalizations including dates of and reasons for hospitalization

List any drug allergies:

.5.
PAST HISTORY
Have you ever had:

/ / Heart attack, how many years ago? /_/ Thyroid Problems

_/ Pneumatic fever /_/ Pneumonia

l_j Heart murmur /_/ Bronchitis

J Diseases of the arteries /_/ Asthma

J Varicose veins /_/ Abnormal chest x-ray

_/ Arthritis of legs or arms /_/ Other lung diseases

/ Diabetes or abnormal blood sugar test /_/ Injuries to back, arms, legs

or joints
__/ Phlebitis /_/ Broken bones

/__/ Dizziness or fainting spells /_/ Jaundice or gallbladder problems

J Epilepsy /_/ Polio

_/ Strokes /_/ Urinary tract, infections, kidney

stones or prostate problems
J Dip then* a /_/ Scarlet fever

/ Infectious mononucleosis / / Any nervous or emotional problems

_/ Anemia
/ / Emphysema

/ / Cancer
/_/ Syhpilis

201

Page five

COMMENTS: (Please Print)

-6-

FAMILIAL DISEASES: Have any of your blood relatives had any of the following?
(Include grandparents, parents, brothers, sisters, aunts and uncles, but
exclude cousins , relatives by marriage, and half relatives).

/ / Heart attacks under age 50

/ / Strokes under age 50

/_/ High blood pressure

/ / Elevated Cholesterol

/_/ Diabetes

/ / Asthma or hay fever

COMMENTS: (Please Print)

/ / Congenital heart disease

/ / Heart operations

/ / Glaucoma

/ / Obesity (20 or more lbs. overweight)

/ / Leukemia or cancer under age 60

OTHER HEART DISEASES RISK FACTORS:

SMOKING

Have you ever smoked cigarettes, cigars or a pipe? /_/ Yes /_/ No

If NO, skip this section.

Do you smoke presently? /_/ Yes /_/ No

If you did or do smoke cigarettes, how many per day?

If you did or do smoke a pipe, how many pipefuls per day?

Age started _
Age started

If you have quit smoking when was it?_

Month

202

Pace six

WEIGHT

What do you consider a good weight for yourself? lbs.

What is the most you have ever weighed? lbs. (including pregnancy)

At what age? (years)

Weight now. 1 bs . One year ago 1 bs . at age 21 lbs .

EXERCISE

Are you currently involved in a regular exercise program? /_/ Yes / / No

Do you regularly walk or run one or more miles continuously? /_/Yes /_/ No

If yes, average number of miles you cover per workout or do miles.

What is your average time per miles? minutes seconds Dont' Know./ /

Do you practice weight lighting, swimming or home calisthenics? /_/ Yes /__/ No

Are you now involved in Aerobics program? /_/Yes /_/ No

Do you frequently participate in competitive sports? /__/ Yes /_/ No

If yes, which one or ones?

/_/ Golf /_/ Bowling /_/ Tennis /_/ Handball /_/ Soccer /_/ Track

/_/ Basketball /_/ Volleyball /_/ Football /_/ Baseball

Average number of times per month

In which of the following high school or college athletics did you participate?

/_/ None /_/ Football /_/ Basketball /_/ Baseball /_/ Soccer /_/ Track

/ / Swimming /__/ Tennis /_/ Wrestling /_/ Golf

What activity or activities would you prefer in a regular exercise program for
yourself?

/ / Walking and/or running /_/ Bicycling (outdoor) /_/ Swimming

/_/ Stationary running /_/ Stationary cycling /__/ Tennis

/ / Jumping rope /__/ Handball, basketball or soccer

/_/ Weight lifting /_/ OTHER:

203

Page seven

COMMENTS: (please Print)

Explain any other significant medical problems that you consider important
for us to know:

EMPLOYEE SIGNATURE

204

AFTER ACTION REPORT :

At the start of the 7th Ranger Basic Course a Physical Fitness Assessment
was given to participates. The results show that ten out of twenty-one
were in poor condition. There blood pressure was above moderate range,
resting heart rate was high, percent of body fat was high, flexibility was
poor, their basic strength was weak, and their cardio-vasicular fitness
was poor.

Each participate was advised of his level of fitness and was given a
starting Areobic Fitness Program designed for that individual's needs.

During the course of eight weeks particiaptes were given alot of support and
encouragement. At the end of this eight week period participates were retested.
The results of the test were pleasantly surprising. Participates moved up at
least one level of fitness and in some cases two levels. Their blood pressure
and resting heart rate went down, flexibility improved, percent of body fat
went down, in many cases drastically, strength improved, and most important
their cardio-vasicular fitness significantly improved.

The Aerobic Program used was a tremendous success. The participates enjoyed
the program and showed great enthusiasiasm.

The use of the Aerobic Fitness program has started the department toward a
successful fitness program.

Instructors- Sergeant Bob 3rown
Ranger John Thomas

205

PHYSICAL FITNESS TEST WEEK I

NAME

BLOOD

RESTING

% OF

FLEXIBILITY

PUSH

SIT

1 MILE

OVER ALL

PRESSURE

HEART
RATE

BODY FAT

UPS

RUN

FITNESS
LEVEL

Bennie Cochran

138/78

19.9