GA N200 .Ml 1984 P45 Law Enforcement hysical Fitness Manual RECEIVED Department Of Natural Resources Documents UGA LIBRARIES" Digitized by the Internet Archive in 2013 http://archive.org/details/physicalfitnessmOOgeor CO CD oO o 03 . 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 Caloric Cost of Various Activities Counting Calories Calories in Food Chart .... 135 1 37 141 141 PART VI STRESS Relaxation Therapy Environment Stages of Relaxtion Prevention Through Education Stress Rating Scale 1 47 1 50 1 50 151 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 Skinfold Measurement Order and Location of Skinfold Measurements Percent Fat Estimates for Men (Under 40) Percent Fat Estimates for Men (Over 40) Percent Fat Estimates for Women -- Male % Body Fat -- Female % Body Fat Formula for Determining Maximum and Training Heart Rate (THR) PART VIII CONCLUSION Personal Goals How to Exercise Exercise Precautions Spasmodic Exercise Prolonged Fatigue Alcohol Cigarette Smoking Chest Pain Shortness of Breath Competition Sports Sweating and Salt Staleness Medication Overemphasis Remember Your Age Time 169 1 70 170 1 73 1 74 175 1 76 176 177 1 79 1 80 181 181 181 181 181 1 82 1 82 1 82 1 83 1 83 1 83 1 83 1 84 1 84 1 84 1 85 -- PART VIII (CONTINUED) Evaluation Activities 1 85 Special Mention 186 History 1 87 Selected Reference Book List 208 Acknowledgments 209 8 ' ' \ 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 knowledge 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 alertness 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 question so that we may focus on fitness, and establish a criteria for changes. 10 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 Conservation 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- DNR ment activities, raft races, or other 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 We health and safety. 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. 11 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 incorporates 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, designing 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. 12 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 alertness, 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 relationship 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 14 . further minimize the possibility of acquiring a heart problem. These alterations include the cessation of smoking and the initiation 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. ^ 15 > o 03 QL OCO 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 metabolism 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 18 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? 19 . 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 exercise, 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 substances 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 20 The goal in the prevention of coronary heart disease, therefore, 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 polyunsaturated 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 21 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 22 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. 23 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 1. Smoking Cigarettes Score II. Body Weight None Ideal Weight Score III. Salt Intake 1/5 avg. INCREASING RISK Up to 9 per day 1 Up to 9 excess pounds 1 10 to 24 per day 2 10-19 excess pounds 2 25 to 34 per day 3 20-29 excess pounds 3 1/3 avg. U.S. avg Above avg. or Blood pressure upper reading (if known) Score IV. Saturated Fat & Cholesterol Intake Blood cholesterol level (if known) Score hard to achieve; no added salt; no convenience foods < 110 1/5 avg. almost total vegetarian; rare egg yolk, butterfat & lean meat <150 no use of salt at table, spare use high-salt foods 110-129 1 1/3 avg. 2 meatless d/wk no whole milk products lean meat only 150-169 1 salt in cooking, some salt at table 130-139 2 1/2 avg. lean meat, eggs, cheese 12x/week nonfat milk only 170-199 2 frequent salt at table 140-149 3 U.S. avg. meat, cheese. eggs, whole milk 24x/week 200-219 3 35 to? per day 4 30 + excess pounds 4 Far above average frequent use of salty foods 150 or > 4 Above avg. meat, cheese, eggs, whole milk 24x/week 220 or > 4 24 Simplified Self-Scoring Test of Heart Attack and Stroke Risk (cont'd.) RISK HABIT OR FACTOR V Self-rating of physical activity or Vigorous exercise 4 or more time/wk 20 min. each Walking Rating Brisk walking 5 x/ week 45 min. each Score VI. Self-rating of stress & tension Rarely tense or anxious INCREASING RISK Vigorous exercise 3x/week 20 min. each Vigorous exercise 1-2x/wk U.S. avg. occasional exercise Below avg. exercises rarely Brisk walking 3x/week 30 min. each 1 Calmer than average Feel tense about 3x/week Brisk walking 2 x/ week 30 min. each or normal walking 4.5-6 mi. daily 2 U.S. avg. Feel tense or anxious 2-3x/day Frequent anger or hurried feelings Normal walking 2.5-4.5 miles daily Normal walking less than 2.5 miles daily 3 Quite tense Usually rushed 4 Extremely tense Score Yoga or relaxation exercises at least 2 x/day Relaxation exercises occasionally 1 Eat, drink, or smoke in response to tension 2 Occasionally take tranquilizers Take tranquilizers on a regular basis 3 4 0-4 5-8 9-12 13-16 17-20 21-24 SCORING 1/10 the average risk 1/4 the average risk 1/2 the average risk Average risk 2 times the average risk 5 times the average risk 25 EXERCISE COUNTERACTS FATAL HEART ATTACKS 43.6% FATAL HEART ATTACKS 28.6% FATAL HEART ATTACKS 20.5% FATAL HEART ATTACKS Least Active Physically Moderately Active Physically 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 understanding 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 headaches may also occur. 26 . 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. 27 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 muscles 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 promotes 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 28 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 output, 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 hormones. 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 improving 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. 29 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. 30 PART II Aerobic Fitness Prescriptions The benefits of fitness are achieved through regular aerobic exercise. Like any treatment or medicine, exercise must be prescribed 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 general 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- 32 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 program 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 33 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 establish 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. Exercising 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. 34 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- 190180170- | 160- S 150- LU < 140< 130- LU I 120110- 100 - A 20 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. J. T" 30 40 50 60 70 AGE (Years) * Percent of maximum heart rate 'Maximum Heart Rate Data From Cooper, et. al., 1975 35 Wear your wristwatch during your exercise period and practice 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 determine 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 category, 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- 36 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 minutes per day, and (3) exercise 3-4 days per week. This is a simple and effective method of getting in shape and staying there. 37 PHYSICAL ACTIVITY INDEX2 Calculate Your Activity Index By Multiplying Your Score For Each Category (Score = Intensity * Duration * Frequency): Intensity Duration Frequency SCORE 5 4 3 2 1 4 3 2 1 5 4 3 2 1 ACTIVITY Sustained heavy breathing and perspiration -- Intermittent heavy breathing and perspiration as in tennis. -- Moderately heavy as in recreational sports and cycling -- Moderate as in volleyball, softball -- 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 100 46 to 80 35 to 45 20 to 34 Under 20 2 From Kasari, 1975 EVALUATION Very active lifestyle Active and healthy Acceptable (could be better) Not good enough Sedentary FITNESS CATEGORY High High Medium Low Low 38 -- AEROBIC FITNESS PRESCRIPTIONS Fttness Cateogry HIGH (over45ml/kg/min) MEDIUM (35-45 ml/kg/min) LOW (under 35 ml/kg/min) Intensity (in beats/min.) 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 Duration Frequency (in calories) Men Women* Over 400** Over 300** 6 days weekly -- Exercise duration and frequency remain the same regardless of age 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 60 130-143 200^00 150-300 6 days weekly --Exercise duration and frequency remain the same regardless of age 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 60 110-124 100-200 75-150 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. 39 -- 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 -- Exercise duration and frequency remain the same regardless of age 27-54 7-14 5-10 10-20 7.5-15 12.24 9-18 11-22 8-17 18-36 -- Exercise duration and frequency remain the same regardless of age 14-27 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 muscle. 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 40 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. 41 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 metabolic 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. 42 .. 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 2 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 2 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 43 . . 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 2to 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 44 V. EXERCISES WARMUP -- Routine 1 Standing Alternate Walking with Jogging or Running in Place Action: Walk for approximately one minute (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 45 Figure 4 Arm Circles 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 keeping 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. Half Knee Bends 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 46 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 Action: (a) Bring left knee up, grab it with both hands and pull it to your chest. Keep trunk upright. (Figure 10) Figure 11 Action: (a) Bring both arms forward-upward and look up as you raise the left knee above the waist. (Figure 12) Figure 10 (b) Return to starting position. (c) Repeat exercise with right knee. Repeat: 10 to 12 times with each knee. Figure 12 (b) Return to starting position. (c) Repeat exercise with right knee. Repeat: 8 to 12 times with each knee. 47 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 (c) Bob six times and return to starting position. Repeat: 4 to 6 times 48 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 forward (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 19 49 Figure 21 Action: (a) Twist to the right and look up as you stretch both arms over head, keeping the feet stationary. (Figure 22) (c) Stretch both arms upward and look up while the trunk is still twisted to the right. (Figure 24) 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 50 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 shoulders. (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 51 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) 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) (c) Continue with rhythm. Repeat: 10 to 12 times to each side Figure 30 (b) Return to starting position and repeat to the left. Repeat: 8 to 10 times to each side. 13 Windmill Position: Feet widely spread, knees slightly bend, trunk bent forward, arms stretched sideward. (Figure 31) Figure 32 Figure 31 52 Figure 33 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 53 Figure 38 -- Routine 2 On Floor Stretching and Deep Breathing Position: Lying on back, arms at sides. (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. Figure 39 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 2. Pull Knee to Chest Position: Lying on back, arms at side. (Figure 41) Figure 43 Action: (a) Bring right leg and left arm upward to vertical position keeping leg and arm reasonably straight while head and shoulders remain on floor. (Figure 44) Figure 41 54 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. 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 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 48 6. Lateral Leg Lifts Position: Leaning on right side, body supported by straight right arm and side of right foot. Left hand on hip (Figure 49) Figure 46 55 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. 8. 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 53 Action: (a) Raise the trunk to a sitting position and touch your left elbow to the right knee. (Figure 54) Figure 51 Action: (a) Bend both knees upward, clasp hands around knees and pull knees toward chest. (Figure 52) 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 56 -- 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 56 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. 57 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 exercise, 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 1 1 /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. 58 By slowly increasing both pace and distance you avoid these pitfalls and get several extra benefits as well. Long-duration exercise 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 59 prepared by the President's Council on Physical Fitness and Sports and appears in the booklet An Introduction to Physical Fitness. 60 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 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. 61 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. 62 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 duration 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 63 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. 64 PACE GUIDE FOR GAGING SPEED OVER VARIOUS DISTANCES Pace 1 Mile Slow 10/cal min. Jog (120cal/mile)* 12:00 Jog 12 cal/min (120cal/mile)* 10:00 Run 15 cal/min (120cal/mile)* 8:00 Fast Run 20 cal/min (120 cal/min)* 6:00 1/2 1/4 220 100 Mile Mile Yards Yards (in minutes and seconds) 50 Yards 6:00 3:00 1:30 0:40 0:20 5:00 2:30 1:15 0:34 0:17 4:00 2:00 1:00 0:27 0:13 3:00 1:30 0:45 0:20 0:10 * Depends on eff icency and body size; add 1 percent for each 1 5 pounds over 1 50; subtract 1 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. 65 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) 2 3 /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. 66 WEEK 6 Basic Workout (Monday, Thursday) 1 1 /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. 67 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. 68 WEEK 10 Basic Workout (Monday, Thursday) 1 1 /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). 69 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 We This section is for the self-trained runner. 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. 70 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 1 1/2-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 intensities, 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 bearings 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. 71 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. 72 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 predominates. 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 intensity but longer duration achieves the same effect. 73 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 integrate 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 exercise 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 Major Minor Winter Spring Summer Fall 74 o OCO ' <--.-. o "D CO CO CO CD cc o 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 fitness. 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. 76 MUSCULAR ENDURANCE Muscular endurance is an essential component of work capacity. 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 endurance. 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. 77 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. 78 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 Developmental Loosen Up Easy Stretch Stretch 2-5 minutes 5-10 seconds 10-20 seconds Movement 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 79 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 lifting 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 80 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: 10 3b. Abdominal Chum Purpose: To stretch muscles of the buttocks, 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. '-" **\ *--*~\ ***-.'' ~^.-' 81 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 82 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 abdominal muscles. Starting Position: Sit with arms at side. Movement: Support body with heels and arms and raise trunk as high as pos- sible. Repetitions: 10 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 83 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 84 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 forward and heels flat on the ground. Movement: Lean trunk forward until a continuous 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 85 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-thejob 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 researchers once thought. Skill is an important factor in work capacity. 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 86 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 training 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 managed, more weight should be added. 87 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. 88 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. 89 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 90 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 movement; 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 91 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 92 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 93 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 94 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; concentrate mainly on tensing gluteal muscles. Repetitions: 10 to 15 95 Squat Purpose: To stengthen the anterior thigh and buttock muscles. Starting Position: Stand erect with feet astride and support 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 96 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 reasonably straight and swinging forward and backward like the pendulum 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) 97 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 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) Figure 7 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 (b) Return to starting position and repeat to the left side in the same manner. 98 Figure 8 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 sideward. (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. (Figure 11) 99 Figure 12 Action: (a) Touch the right hand to the left toe as the left arm is moved backward and upward. (Figure 13) 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 Figure 13 (b) Touch left hand to right toe as right arm is moved backward and upward. (Figure 14) (c) Continue with rhythm. Pelvic Tilt Position: Lying on back, knees bent so that both feet are flat on the floor, arms on floor. (Figure 17) Figure 14 LYING Pull Knee To Chest Position: Lying on back, arms at sides. (Figure 15) G Figure 15 Figure 17 Action: (a) Flatten lower back against floor by pulling abdominal muscles in and up and tilting the pelvis up. (Figure 18) Figure 18 (b) Hold this position for five seconds and relax. (c) Repeat 15 to 20 times. 100 Half Sit-up Position: Lying on back, knees bent so that both feet are flat on floor, arms at sides. fFigure 19) 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 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 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 20 (b) Hold this position momentarily and return to starting position. (c) Repeat, extending arms past the right knee. Both Knees To Chest Position: Lying on back, arms extended behind head. (Figure 21) 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 starting 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 (c) Continue alternating the legs. 103 104 CO O 2 g Oo "cd mmmm o CD 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 conserves 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 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 compromise where the runner lands on the entire foot and rocks onto the ball for pushoff. Check your shoes after several weeks of running; if you are using the correct footstrike, 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 anywhere 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 running, 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 environments 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 temperature 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 difference after work in the heat. Athletes often lose 6 to 8 pounds in a single workout. Adequate replacement of water, salt, and potassium 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 perspiration. 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 welltrained circulatory system makes them better 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 -- HEAT CRAMPS HEAT EXHAUSTION - HEAT STROKE (or sunstroke, heat collapse, thermic fever, heat hyperexia) Symptoms First Aid Symptoms First Aid Symptoms First Aid 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. -- 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. -- 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. -- 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 improved. 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 hemoglobin, 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 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 problems 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 temperatures also seem to minimize the discomfort of soreness. Muscle Cramps Cramps are powerful involuntary muscle 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 painful 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 linger, 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 immediately. 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 tendon are torn. Complete rupture results when the tendon, which connects the calf muscles to the heel, is completely detached. Prevention 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 muscle 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 physician 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 competion 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 Oo CD TD 03 CO CO CD LL 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 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 provide 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 calories 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 (in inches) 60 62 64 66 68 70 72 74 133+ 142 151 159 167 175 Men Weight in Pounds Women 109+ 9* 115 9 11 122 10 12 129 10 14 136 10 14 144 11 15 152 12 15 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 accurate 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 individuals 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 represents 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 imbalances, 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 psychologically 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. Hypertension 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 diseases 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 equivalent 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 amphetamines, 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 exercise, 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 Weight 140 160 1 80 220 220 Caloric Expenditure* 1550 1640 1 730 1815 1900 *5'10" tall (add 20 calories for each Inch taller, If shorter, subtract 20 calories) Basal Energy = Calories expended in 24 hours of complete bed rest. 2. Add Increases in Caloric Expenditure Bed rest (eat and read) Quiet sitting (read) Light activity (office work) Arduous activity (enforcement personnel) Heavy activity (lumberman) 10 percent 30 percent 40-60 percent 60-80 percent 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. "Balanced" 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, vegetables, 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. Polyunsaturated 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 cottenseed oils and margarines. 129 . 9. Eat more complex carbohydrates and less refined, simple sugars. 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 vegetables, 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 sandwiches 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, wholegrained 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, barbeque, 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 1. Proper duration (At least 20 minutes) 2. Proper frequency (At least 3 days) 3. Regularity POOR (-) HABITS 1. Wrong duration 2. Wrong frequency 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 regular soda popcorn instead of , chips, carrots instead of nuts, and so on (anytime you eat or drink something less fatten- ing than usual; include lowcalorie snacking). POOR (-) HABITS Fattening foods such as pota- toes, bread, fatty meat, fried foods, salad dressing, spaghetti, lasagna (noodle dishes) and so on (include any foods that are high in carbohydrates or fats). Fattening snacks and beverages such as candy, nuts, pastry, chips, ice cream, nondiet 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 instead 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. 3.5 3.5 3.8 3.8 4.1 4.2 4.7 4.7 5.0 5.6 5.8 6.3 6.7 6.7 7.5 8.6 Activity Metal working House painting Carpentry Farming chores Plastering walls Automobile and truck repair Farming, planting, hoeing, raking Mixing cement Repaving roads Gardening, weeding Stacking lumber Stone, masonry Pick and shovel work Farming, haying, plowing with horse Chopping wood Gardening, digging Caloric Cost of Various Other Activities Cal/Min. 1.2 1.3 1.3 1.3 1.3 1.5 1.5 1.5 1.7 1.8 2.0 2.6 2.6 2.6 2.6 2.8 3.1 3.2 Activity Sleeping Resting in bed Sitting normally Sitting reading Lying quietly Sitting, eating Sitting, playing cards Standing normally Classroom, lecture (listen to) Conversing Personal toilet Sitting, writing Standing, light activity Washing and dressing Washing and shaving Driving a car Walking indoors Shining shoes 137 3.4 3.4 3.4 3.4 3.7 3.9 4.9 7.1 18.6 Making bed Dressing Showering Driving motorcycle Cleaning windows Sweeping floors Mopping floors Walking downstairs 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. 3.0 7.0 3.5 3.8 3.8 4.9 4.7 5.0 5.0 5.0 10-12 5.2 5.0 7.8 7.1 5-8.6 5-10.2 8.9 10.0 10.2 10.6 23.0 5.2 5.7 7.0 Activity -- Canoeing 2.5 mph -- Canoeing 4.0 mph Volleyball Pitching horseshoes Shooting pool Playing ping pong Playing baseball (except pitching) Calisthenics Rowing for pleasure Cycling on level road -- Cycling 15 mph (10 speed) Archery Golfing Bowling Playing tennis Playing basketball 1/2-full court; more for ( fast break) Playing football (American) Playing football (Soccer) Mountain climbing Playing squash Cross-country running Sprinting Dancing: Fox Trot Waltz Rhumba 138 7.7 4.2 5.7 11.7 5.0 7.5 10.0 5.0 7.0 9.0 11.0 11.0 11.5 14.0 8-10 +10 9.0 17.0 9.0 5-10 Square Modern (Moderately) Modern (Vigorously) Sw imming: (pleasure) Breast stroke (20 yd/min) Breast stroke (30 yd/min) Breast stroke (40 yd/min) Backstroke (25 yd/min) Backstroke (30 yd/min) Backstroke (35 yd/min) Backstroke (40 yd/min) Sidestroke (40 yd/min) Crawl (45 yd/min) Crawl (55 yd/min) Ski ing Moderate Slope Ski ing: Steep Slope Ski ing: Cross Country (3 mph) Ski ing Cross Country ( 8 mph) Snowshoeing (2.5 mph) 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 Road Field Hard snow Soft snow Uphill 5% 10% 15% Downhill 5% 10% 15% 20% Speed 3.5 mph 3.5 mph 3.5 mph 2.5 mph 3.5 mph 3.5 mph 3.5 mph 2.5 mph 2.5 mph 2.5 mph 2.5 mph Cal/Min 5.6 7.0 10.0 20.0 8.0 11.0 15.0 3.6 3.5 3.7 4.3 139 Caloric Cost of Running and Jogging Place 12 Minute. Mile 8 Minute Mile 6 Minute Mile 5 Minute Mile Speed 5 mph 7.5 mph 10 mph 12 mph Cal/Min 10.5 14.8 19.3 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 -- Fruit Fruit Juices Apples Apple juice, fresh Applesauce, sweetened Apricot Avocados Bananas Blackberries, fresh canned, sweetened Blueberries, fresh canned, sweetened Cantaloupe Cherries, canned, sweetened Cranberry sauce Fruit cocktail, canned Grapes, fresh Grape juice Grapefruit Lemons Olives, green Oranges, fresh Orange juice, fresh Peaches, fresh canned, sweetened Pears Pineapple, canned, sweetened Pineapple juice, canned Plums Prunes, dried, uncooked Raisins, dried 1 sweet 1 cup V2 cup 1 medium 1 fresh 1 about 6 in. V2 cup V2 cup V2 cup V2 cup 1 fresh 1 /2 cup V2 cup V2 cup 1 /2 cup V2 cup 1 /2 grapefruit, 4 1/2" dia. 1 fresh, 2" 4 medium 1 orange, 3" dia. 1 /2 cup 1 medium, 2V2" dia. 2 halves 1 pear, 2V2 " dia. V2 cup V2 cup V2 cup 4 V2 cup CALORIES 60-90 120 80 18 370 94 40 85 45 110 80 100 225 80 68 67 73 28 40 70 55 47 85 92 100 60 32 110 190 141 FOOD Calories in Food (cont'd.) AMOUNT Raspberries, fresh canned, sweetened Strawberries, fresh frozen, sweetened 1 /2 cup 1 cup 10 large 1 /2 cup Vegetables Asparagus, canned Beans Kidney Lima, fresh canned Snap, fresh Wax, canned Beets (beetroots) peeled, fresh Broccolli, fresh Brussels sprouts, fresh Cabbage, fresh Carrots, canned fresh Cauliflower, fresh Celery, stalk Corn, fresh canned Cucumbers Eggplant, fresh Kale, fresh Lentils, dried Lettuce, head, fresh Mushrooms (field mushrooms) Onions Peas, green, fresh, unripe canned Peppers, green, fresh Potato chips Potatoes, raw dehydrated french fried Radishes, fresh Rhubarb, fresh Sauerkraut Spinach, canned Sweet Potatoes, fresh canned Tomatoes canned 1 /2 cup V2 cup V2 cup Vz cup 1 cup Vz cup V2 cup V2 cup V2 cup wedge V2 cup 1 carrot, 6" 2 stalks 1 ear V2 cup V2 cucumber, 7 1/2" V2 cup 1 cup V2 cup 1 /4 head V2 cup 1 onion, 2 /1 2 " dia. V2 cup V2 cup 1 large 7-10 1 medium V2 cup 20 pieces 4 small V2 cup V2 cup V2 cup 1 small V2 cup 1 medium V2 cup CALORIES 50 100 37 125 25 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 7 11 107 24 130 107 34 25 142 FOOD Calories in Food (cont'd.) AMOUNT Tomato catsup Tomato juice, canned 2 tablespoons Vz cup Nuts Almonds, dried Brazil nuts Cashew nuts, roasted or cooked Chestnuts, fresh, dried Peanuts, roasted Pecans Walnuts 1 /2 cup 1 /2 cup V2 cup 1 /2 cup 1 cup 1 cup Cereals, Cereal Products Bread Boston, enriched, brown Corn or muffins, enriched Raisin, enriched Rye, American White, enriched 4% nonfat, milk Whole wheat Bread, rolls, sweet unenriched Cornflakes Crackers Graham Saltines Soda Macaroni, unenriched, dry Noodles, cooked Oatflakes, dry, cooked Pancakes, wheat, unenriched Pie Popcorn, popped Pretzels Rice, cooked Spaghetti Tapioca, dry Waffles, baked, unenriched Wheat germ 2 large slices 2 4 slices 4 slices 4 slices 4 slices 1 1 cup 2 medium 2 10 oyster 1 /2 cup 1 cup 4 cakes 1 slice 1 cup 5 small sticks Vi cup 1 cup cooked 1 /2 cup 1 waffle 1 cup Confectionery Sugar Chocolate, sweetened, milk plain unsweetened Honey Jams 4 ounces 4 ounces 4 ounces 1 tablespoon 1 tablespoon 143 CALORIES 35 20 450 485 561 579 440 696 654 219 219 280 244 275 240 323 108 55 34 43 240 90 98 218 300-400 54 17 78 112 263 287 365 542 471 570 62 55 Calories in Food (cont'd.) FOOD AMOUNT Jellies Molasses Syrup (chiefly corn syrup) Sugar, brown cane or beet, white 1 tablespoon V2 cup V2 cup. V2 cup V2 cup CALORIES 50 350 427 377 387 Fats, Oils Butter Mayonnaise Olive Oil Peanut Butter V2 cup V2 cup 1 tablespoon 1 /2 cup Dairy Products, Eggs Cheese, Cheddar cottage cream limburger swiss Cream, light heavy or whipping Eggs, whole, raw Egg white, raw Egg yolk, raw Milk, pasterurized, whole buttermilk, cultured canned, evaporated, unsweetened condensed, sweetened dried, whole nonfat Goats milk Ice cream V2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 tablespoon 1 tablespoon 1 medium 1 medium 1 medium 1 /2 cup 1 /2 cup M> cup 1 /2 cup 1 cup 1 cup 1 /2 cup 1/6 quart Meat, Poultry (raw unless otherwise stated) Bacon, medium fat, cooked Beef (medium fat) hamburger, cooked rib roast, cooked rump, cooked sirloin, cooked canned, corned liver Chicken fried broiled liver 2 strips Va pound 2 slices 2 slices Va pound 31 /2 ounces 1 slice Va pound Va pound Vz pound 716 718 124 581 400 85 374 390 370 30 53 76 16 57 68 40 139 480 496 350 71 200 97 225 200-400 (lean fat) 190 300-400 (lean fat) 212 85 275 218 85 144 Calories in Food (cont'd.) FOOD AMOUNT Ham boiled smoked, cooked canned, spiced Lamb (medium fat) leg roast, cooked rib chop, cooked shoulder roast, cooked Pork (see also Bacon & Ham) medium fat loin or chops, cooked Turkey, medium fat Veal, medium fat Venison Va pound Va pound Va pound Va pound 1 /4 pound 1 /4 pound Va pound 1 chop 1 /4 pound Va pound Va pound Seafood (raw unless otherwise stated) Clams, long and round Cod Crab, canned or cooked, meat only Flounder Frog legs Haddock Halibut Lobster Oysters Salmon Pacific, cooked canned Sardines, canned in oil Scallops, fried Shrimp, canned, drained Trout Va pound 1 piece 1 /2 cup Va pound 3 large Va pound Va pound 3 1 /4 pound 5-8 medium Va pound 1 /2 CUp 5 medium 5-6 medium 10-12 medium Va pound Soup Broth Bean Beef with vegetables Chicken noodle Lentil Pea, creamed Tomato 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup CALORIES 302 397 289 274 360 (less fat) 342 365 265 268 220-360 139 81 70 85 202 210 165 171 305 66 180 190 203 425 45 210-290 25 260 115 80 68 600 270 100 145 FOOD Calories in Food (cont'd.) AMOUNT Miscellaneous Gelatin, dry, plain dessert Yeast, compressed, bakers Salad dressing 1 tablespoon V2 cup 1 cake 1 tablespoon (french or thousand island) Beverages, Non-Alcoholic Carbonated soft drinks Chocolate milk Cocoa Coffee, black with cream and sugar Tea 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Beverages, Alcoholic Beer Brandy Fruit wine Port wine Rum Whiskey 1 cup (8 ounces) 1 ounce 1 /2 CUp 1 /2 CUp 1 jigger 1 (1 /2 ounces) 1 jigger (IV2 ounces) CALORIES 35 60 10 100 80 210 175 1 45 1 116 70 85-105 155 140 130 146 C/) CD CO 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, We most of us are in serious trouble. 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 metabolism is increased or lowered, changing the body's physical functions, 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 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. 2. Muscle Relaxation Concentrate on each body part beginning 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 Death of spouse Divorce Marital separation Jail term Death of close family member Personal injury or illness Marriage Fired from work Marital reconciliation Retirement Change in family member's health Pregnancy Sex difficulties Addition to family Business readjustment Change in financial status Death of close friend Change to different line of work Change in number of marital arguments Mortgage or loan over $10,000 Change in work responsibilities Son or daughter leaving home Trouble with in-laws Outstanding personal achievement Spouse begins or stops work Starting or finishing school Change in living conditions Revision of personal habits Trouble with boss Change in work hours, conditions Change in residence Change in recreational habits Change in church activities Change in social activities Mortgage or loan under $10,000 Change in sleeping habits Change in number of family gatherings Change in eating habits Vacation 152 Value 100 73 65 63 63 53 50 47 45 45 44 40 39 39 39 38 37 36 36 31 29 29 29 29 28 26 26 25 . 24 23 20 20 19 19 18 17 16 15 15 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 CO (/) CD CO CU PQ o > rH o O CU .n H /~-s X) rH r^. ON CO X rH 00 O T3 00 00 ON TJ g 4- ^ co E O ^ cfl C CO CO -H O II ON sO C o 4-1 o r^ O 4J CM 00 o 4-1 00 00 C CO oo rH S_^ CO M Pm >> PQ 5 CU o > iH XCU r> rH -3" cn o va- o JD CO CN CJ /~s rH rH in vO H 00 T3 a i <-h Osf uO g E w 03 >. C cd OrH O 4J OCN O 4-1 00 rH o 4-1 m CN -o c CO rH rH U cu H -v x> 00 V oo o rQ CO K rH 60 O T3 r^ 00 rH T3 g z-s 4-1 m co in E a w 00 CO e cd Q 3 II -H OC co vO ou o 4-1 <* v> o 4-1 ON r>. o 4-1 r- 00 C CO orH rH CO CU cu U Pm o > <00 S^ PQ rH CU vO m co o JO E M On O /-n fO -H x> rH rH CN rH > to 00 ON CT< ON rH rH CN rH rH H 3 cr co Pm > 0) PQ o > C iH o O /-N H 00 X 00 ON ON Ph I-- o CN PQ cu 00 U Ot O ^-s x> rH rH CN rH CO rH CO CU CM >H 00 tH -Q C O O T3 oC CO ^ ^o g E CO >> cd oLO 4-> vOO 4-1 ON rH 4-> LO CM CO 00 CO CO cu 4-1 CO rH rH rH rH rH 3 c H e CU o 00 Fitness Category CO u U T3 0) CU c cu CU <> r4 3 rH OO CO r-H CO CO cu o U t u CU O o CU rH o wX oo > << 0) PQ O Pm 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 Excellent Good Fair Poor Very Poor Male 71 70-102 103-117 118-147 148+ Female 96 97-127 128-142 143-171 172+ 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 20-29 Excellent 50+ Good 40-49 Fair 30-39 Poor 20-29 Total Push-Ups Per Minute 30-39 40-49 50-59 40+ 35+ 29+ 30-39 25-34 25-28 20-29 15-24 15-24 10-19 10-14 10-14 Women Fitness Category Percentile Years 20-29 Excellent 40+ Good 30-39 Fair 20-29 Poor 10-19 Total Push-Ups Per Minute 30-39 40-49 50-59 35+ 30+ 25+ 25-34 20-29 15-24 15-24 15-19 10-14 5-14 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 important concern to the middle-age subject. Norms 1 -Minute Sit Up Excellent Good Fair Poor Very Poor Male 49+ 42-48 35-41 26-34 27 Female 34+ 28-33 23-27 16-22 15 162 163 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 elasticity 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 m i-^ in r> OO in r- O o (N Oo1 oo i--i mi CN rH^ Om1 om m CN i--i t ON r>. in i < 3> O * ~ o = Z -J .-s > s (/> 0) o in in CN rH CN ON in r- oo i--i CN i-- i--i oI in om1 m r- oo1 \D i-- ., OS r^ \D i--l .--I i--l Cfl - en u CN H A CN i in r-~ CN oO1 i--l m1 CN m t-< V Hr-H o 00 in x> CN 1--1 i-H H X CD CN --I U. Oo oo N ou Q* CO i CM in ON m r^ CN CN OO oo in r. en / in r om in CN m r-H i--i CN --I i--i i--i m o in oo in in CN oo CN CN m -- oo CN CN Oo o in oo ON om o in in r-- m CN CN --I CN CN CN I oo in CN oo m CN Om m CN r-- CN m Pn CN i--i i--i CN in OO m CN 00 oo oo Oo oo CN ON 1-1 i--i in CN in m m ON CN CN CN CN oo m o CN in , O uo ou P3 wX oo CO o p- >0> 166 FITNESS CLASSIFICATION Leg Press - Females (N = 293) Body Weight (lbs) .100 FITNESS CATEGORY Very Poor c55 Poor 55-117 Fair 118-180 Good 181-242 Excellent 24 3+ 100-124 125-149 150-174 P ounds Presse-d <91 -103 . 104 91-129 103-146 104-151 130-167 147-188 152-198 168-205 189-231 199-245 206+ 2 32+ 246+ 175+ . 110 110-163 164-217 218-271 272+ FITNESS CLASSIFICATION Leg Press - Males (N - 2198) Body Weight (lbs) aoo FITNESS CATEGORY Very Poor U05 Poor 105-178 Fair 179-252 Good 253-325 Excellent 326+ 100-124 125-149 150-174 P 74 - 76 77 - 79 20.6 20.9 21.3 21.6 22.0 22.3 22.7 23.0 21.4 21.7 22.1 22.4 22.8 23.1 23.4 23.8 X. 80 - 82 22.1 22.5 22.8 23.2 23.5 23.4 24.2 24.6 H 83 - 85 22.9 23.2 23.6 23.9 24.3 24.6 25.0 25.3 U-4 86 - 88 23.6 24,0 24.3 24.7 25.0 25.4 25.7 26.1 o 89 - 91 24.4 24.7 25.1 25.4 25.8 26.1 26.5 26.8 92 - 94 25.1 25.5 25.8 26.2 26.5 26.9 27.2 27.5 95 - 97 25.8 26.2 26.5 26.9 27.2 27.6 27.9 28.3 98 - 100 101 - 103 104 - 106 107 - 109 110 - 112 26.6 27.3 27.9 28.6 29.3 26.4 27.6 28.3 29.0 29.6 27.3 28.0 28.6 29.3 30.0 27.6 28.3 29.0 29.7 30.3 27.9 28.6 29.3 30.0 30.7 28.8 29.0 29.7 30.4 31.0 28.6 29.3 30.0 30.7 31.4 29.0 29.7 30.4 31.1 31.7 113 - 115 116 - 118 119 - 121 122 - 124 125 - 127 128 - 130 30.0 30.6 31.3 31.9 32.5 33.1 30.3 31.0 31.6 32.2 32.9 33.5 30.7 31.3 32.0 32.6 33.2 33.8 31.0 31.6 32.3 32.9 33.5 34.2 31.3 32.0 32.6 33.3 33.9 34.5 31.7 32.3 33.0 33.6 34.2 34.9 32.0 32.7 33.3 34.0 34.6 35.2 32.4 33.0 33.7 34.3 34.9 35.5 173 Percent Fat Estimates for Men (Over 40) I 41 Sum of 3 to Skin fc Ids 43 8 -- 10 3.7 11 - 13 4.7 14 - 16 5.7 17 - 19 6.7 20 - 22 7.6 Age to the Last Year 44 47 50 53 56 to to to to to 46 49 52 55 58 4.0 4.4 4.7 5.1 5.4 5.0 5.4 5.7 6.1 6.4 6.0 6.4 6.7 7.1 7.4 7.0 7.4 7.7 8.1 8.4 8.0 8.3 8.7 9.0 9.4 59 Over to 62 61 5.8 6.1 6.8 7.1 7.8 8.1 8.7 9.1 9.7 10.1 23 _ 25 26 - 28 29 - 31 32 - 34 35 - 37 8.6 9.5 10.5 11.4 12.3 8.9 9.9 10.8 11.8 12.7 9.3 10.2 11.2 12.1 13.0 9.6 10.6 11.5 12.4 13.4 10.0 10.9 11.9 12.8 13.7 10.3 11.3 12.2 13.1 14.1 10.7 11.6 12.6 13.5 14.4 11.0 12.0 12.9 13.8 14.8 38 _ 40 13.2 13.6 13.9 14.3 14.6 15.0 15.8 15.7 41 - 43 14.1 14.5 14.8 15.2 15.5 15.9 16.2 16.6 44 - 46 15.0 15.4 15.7 16.1 16.4 16.8 17.1 17.5 i-l O 47 - 49 15.9 16.2 16.6 16.9 17.3 17.6 18.0 18.3 14-4 e 50 - 52 16.8 17.1 17.5 17.8 18.2 18.5 18.8 19.2 r-l to 4J 53 _ 55 17.6 18.0 18.3 18.7 19.0 19.4 19.7 20.1 CO 56 - 58 18.5 18.8 19.2 19.5 19.9 20.2 20.6 20.9 01 59 - 61 19.3 19.7 20.0 20.4 ' 20.7 21.0 21.4 21.7 T> 62 - 64 20.1 20.5 20.8 21.2 21.5 21.9 22.2 22.6 c 65 - 67 21.0 21.3 21.7 22.0 22.4 22.7 23.0 23.4 c a; E 68 _ 70 21.8 22.1 22.5 22.8 23.2 23.5 23.9 24.2 o 71 - 73 22.6 22.9 23.3 23.6 24.0 24.3 24.7 25.0 3 74 - 76 23.4 23.7 24.1 24.4 24.8 25.1 25.4 25.8 * 77 - 79 24.1 24.5 24.8 25.2 25.5 25.9 26.2 26.6 80 - 82 24.9 25.3 25.6 26.0 26.3 26.6 27.0 27.3 H 83 _ 85 25.7 26.0 26.4 26.7 27.1 27.4 27.8 28.1 O 86 - 88 26.4 26.8 27.1 27.5 27.8 28.2 28.5 28.9 E 89 - 91 27.2 27.5 27.9 28.2 28.6 28.9 29.2 29.6 3 CO 92 - 94 27.9 28.2 28.6 28.9 29.3 29.6 30.0 30.3 v^ 95 - 97 28.6 29.0 29.3 29.7 30.0 30.4 30.7 31.1 98 _ 100 101 - 103 104 - 106 107 - 109 110 - 112 29.3 30.0 30.7 31.4 32.1 29.7 30.4 31.1 31.8 32.4 30.0 30.7 31.4 32.1 32.8 30.4 31.1 31.8 32.4 33.1 30.7 31.4 32.1 32.8 33.5 31.1 31.8 32.5 33.1 33.8 31.4 32.1 32.8 33.5 34.2 31.8 32.5 33.2 33.8 34.5 113 _ 115 116 - 118 119 - 121 122 - 124 125 - 127 128 -- 130 32.7 33.4 34.0 34.7 35.3 35.9 33.1 33.7 34.4 35.0 35.6 36.9 33.4 34.1 34.7 35.4 36.0 36.6 33.8 34.4 35.1 35.7 36.3 36.9 34.1 34.8 35.4 36.1 36.7 37.3 34.5 35.1 35.8 36.4 37.0 37.6 34.8 35.5 36.1 36.7 37.4 38.8 35.2 35.8 36.5 37.1 37.7 38.3 174 ' Percent Fat Estimates For Women Sum ol ' 3 Skinfolds 23 - 25 26 - 28 29 - 31 32 - 34 Under 22 9.7 11.0 12.3 13.6 23 to 27 9.9 11.2 12.5 13.8 28 to 32 10.2 11.5 12.8 14.0 33 to 37 10.4 11.7 13.0 14.3 38 to 42 10.7 12.0 13.3 14.5 43 to 47 10.9 12.3 13.5 14.8 48 to 52 11.2 12.5 13.8 15.0 53 to 57 11.4 12.7 14.0 15.3 Over 58 11.7 13.0 14.3 15.5 35 - 37 38 - 40 41 - 43 44 - 46 14.8 16.0 17.2 18.3 15.0 16.3 17.4 18.6 15.3 16.5 17.7 18.8 15.5 16.7 17.9 19.1 15.8 17.0 18.2 19.3 16.0 17.2 18.4 19.6 16.3 17.5 18.7 19.8 16.5 17.7 18.9 20.1 16.8 18.0 19.2 20.3 47 - 49 50 - 52 53 - 55 56 - 58 19.5 20.6 21.7 22.7 19.7 20.8 21.9 23.0 20.0 21.1 22.1 23.2 20.2 21.3 22.4 23.4 20.5 21.6 22.6 23.7 20.7 21.8 22.9 23.9 21.0 22.1 23.1 24.2 21.2 22.3 23.4 24.4 21.5 22.6 23.6 24.7 ai 59 - 61 23.7 24.0 24.2 24.5 24.7 25.0 25.2 25.5 25.7 H 62 - 64 24.7 25.0 25.2 25.5 25.7 26.0 26.2 26.4 26.7 XI c 65 - 67 25.7 25.9 26.2 26.4 26.7 26.9 27.2 27.4 27.8 CO 68 - 70 26.6 26.9 27.1 27.4 27.6 27.9 28.1 28.4 28.8 3 H rH 71 - 73 27.5 27.8 28.0 28.3 28.5 28.8 29.0 29.3 29.5 H 74 - 76 28.4 28.7 28.9 29.2 29.4 29.7 29.9 30.2 30.4 CO >-i a. 77 - 79 29.3 29.5 29.8 30.0 30.8 30.5 30.8 31.0 31.3 3 CO 80 - 82 30.1 30.4 30.6 30.9 31.1 31.4 31.6 31.9 32.1 83 - 85 30.9 31.2 31.4 31.7 31.9 32.2 32.4 32.7 32.9 H 86 - 88 31.7 32.0 32.2 32.5 32.7 32.9 33.2 33.4 33.7 H 89 - 91 32.5 32.7 33.0 33.2 33.5 33.7 33.9 34.2 34.4 U-4 O 92 - 94 33.2 33.4 33.7 33.4 34.2 34.4 34.7 34.9 35.2 e o --CO 95 - 97 98 - 100 33.9 34.1 34.4 34.6 34.9 35.1 35.4 35.6 34.6 34.8 35.1 35.3 35.5 35.8 36.0 36.3 35.9 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 - 109 110 - 112 113 - 115 116 - 118 36.4 37.0 37.5 38.0 36.7 37.2 37.8 38.3 36.9 37.5 38.0 38.5 37.1 37.7 38.2 38.8 37.4 38.0 38.5 39.0 37.6 38.2 38.7 39.3 37.9 38.5 39.0 39.5 38.1 38.7 39.2 39.7 38.4 38.9 39.5 40.0 119 - 121 122 - 124 125 - 127 128 - 130 38.5 39.0 39.4 39.8 38.7 39.2 39.6 40.0 39.0 39.8 39.9 40.3 39.2 39.7 40.1 40.5 39.5 39.9 40.4 40.8 39.7 40.2 40.6 41.0 40.0 40.4 40.9 41.3 40.2 40.7 41.1 41.5 40.5 40.9 41.4 41.8 175 Male - % Body Fat Excellent Good Fair Poor Very Poor <30 5.4-13.7 13.8-17.3 17.4-22.1 22.2-27.9 28.0-40.7 30-39 7.8-16.7 16.8-21.1 21.2-24.5 24.6-29.4 29.5-41.6 40-49 9.9-18.1 18.2-22.7 22.8-25.7 25.8-30.3 30.4-41.4 50-59 12.3-19.3 19.4-23.2 23.3-26.4 26.5-31.1 31.2-41.6 60+ 11.4-18.1 18.2-22.1 22.2-26.2 26.3-30.2 30.3-43.5 Female - % Body Fat Excellent Good Fair Poor Very Poor <30 3.6-19.8 19.9-24.8 24.9-27.3 27.4-25.3 33.4-42.1 30-39 9.5-20.7 20.8-24.5 24.6-27.2 27.3-33.1 33.2-42.3 40-49 14.2-22.8 22.9-26.8 26.9-29.5 29.6-35.8 35.9-43.6 50-59 18.3-24.9 25.0-28.5 28.6-31.9 32.0-36.6 36.7-44.0 60+ 14.5-24.6 24.7-27.2 27.3-31.5 31.6-37.3 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 - 25 180 - 66 114 x 75% 570 798 25.50 + 66 151 .50 Constant Minus 1 /2 your age (age 50) = Maximum Heart Rate Minus Resting Heart Rate Multiply by .75% Plus Resting Heart Rate = TRAINING HEART RATE (THR) 177 178 1 Conclusion MT Special Mention C w o History O c Selected References Oo 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 jumping 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 endurance. 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 cardiovascular 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 competition 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 adequate warm-up for vigorous play so that injuries frequently result in the adult. Sports such as golf and bowling are of almost no cardiovascular 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 exercising 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 components 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 problems, 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 participating 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 progress. 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. O V3u-^jl 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- DNR ical fitness activities for all 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 JorD. tanner COMMISSIONS Ceon Klrklanft OlVlSlON OiPf CICH September 14, 1982 History department of Natural iBeBources GAME AND FISH DIVISION Lf 83-25 MEMORANDUM TO: FROM: SUBJECT: All Law Enforcement Supervisors Chief, LawNj^ftrcement 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 Mat C. aanncr COMMISSIONER Icon *kirki.ini DIVISION DlRECT< H November 2, 1982 MEMORANDUM Separtment of -Natural SUBourceB GAME AND FISH DIVISION LE 82-36 TO: FROM: SUBJECT: ALL LAW ENFORCEMENT SUPERVISORS CHIEF, LAW ENFORCEMENT PHYSICAL FITNESS PROGRAM - UPDATE 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 composition. 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 validated 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 administered 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 temporary 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 qualified 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 Jo 9. (Danntrr COMMISSIONER Cron SirtUno DIVISION OIRECTOft April 6, 1983 MEMORANDUM Department of Statural ^Resources GAME AND FISH OIVISION 270 WASHINGTON ST.. S W ATLANTA. GEORGIA 30334 <404)ftSfr3323 LE 83-57 TO: All Law Enforcement Supervisors FROM: Chief, Law vworcement SUBJECT: 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 Friday Tuesday Wednesday Thursday Friday Tuesday Thursday Tuesday Thursday Wednesday Thursday Friday - May 6, 1983 - May 10, 1983 - May 11, 1983 - May 19, 1983 May 20, 1983 - May 24, 1983 - May 26, 1983 June 7, 1983 June 9, 1983 June 15, 1983 June 16, 1983 June 17, 1983 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 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 : Jot 0. danner COMMISSIONER Iron Sirkland DIVISION DIRECTOR department of Natural iSesnurres GAME AND FISH DIVISION 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 Joe S. (Sanner COMMISSIONER Ceon Kiritlana DIVISION DIRECTOR August 2, 1983 iRpartment of Statural SUflourrjs GAME ANO FISH DIVISION 270 WASHINGTON ST., S.W. ATLANTA. GEORGIA 30334 (404) 656-3523 LE 84-11 MEMORANDUM TO: All Law Enforcement Supervisors FROM: SUBJECT: p Chief, Law Enforceme!r 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 prescriptions 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 Joe 8. (Banner COMMISSIONER Heon Kirkland DIVISION DIRECTOR August 4, 1983 lejrartmoit of Natural Eeaourcea GAME ANO FISH DIVISION 270 WASHINGTON ST., S.W. ATLANTA, GEORGIA 30334 (404)656-3523 MEMORANDUM TO: FROM: Sergeant Bob Brown Ranger John Thomas p 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 (Last) (First) SSN AGE (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) -2Do 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) -4MEN 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 Month Date of last chest x-ray: TJ Normal Abnormal /_/ 19 Can't Remember / / Normal / / Abnormal / / Date of last electrocardiogram: 19 Month Can't Remember / / Normal/ / Abnormal / / Date of last dental check up: 19 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? _/ Pneumatic fever l_j Heart murmur J Diseases of the arteries J Varicose veins _/ Arthritis of legs or arms / Diabetes or abnormal blood sugar test __/ Phlebitis /__/ Dizziness or fainting spells J Epilepsy _/ Strokes J Dip then* a / Infectious mononucleosis _/ Anemia / / Emphysema 201 /_/ Thyroid Problems /_/ Pneumonia /_/ Bronchitis /_/ Asthma /_/ Abnormal chest x-ray /_/ Other lung diseases /_/ Injuries to back, arms, legs or joints /_/ Broken bones /_/ Jaundice or gallbladder problems /_/ Polio /_/ Urinary tract, infections, kidney stones or prostate problems /_/ Scarlet fever // // /_/ Any nervous or emotional problems Cancer Syhpilis 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 / / Congenital heart disease / / Strokes under age 50 / / Heart operations /_/ High blood pressure / / Glaucoma / / Elevated Cholesterol / / Obesity (20 or more lbs. overweight) /_/ Diabetes / / Leukemia or cancer under age 60 / / Asthma or hay fever COMMENTS: (Please Print) OTHER HEART DISEASES RISK FACTORS: SMOKING Have you ever smoked cigarettes, cigars or a pipe? /_/ Yes If NO, skip this section. /_/ No 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? If you have quit smoking when was it?_ 19 Month Age started _ Age started 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 /_/ Stationary running / / Jumping rope /_/ Weight lifting /_/ Bicycling (outdoor) /_/ Swimming /_/ Stationary cycling /__/ Tennis /__/ Handball, basketball or soccer /_/ 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 NAME PHYSICAL FITNESS TEST WEEK I BLOOD PRESSURE RESTING HEART RATE % OF FLEXIBILITY PUSH SIT 1 MILE OVER ALL BODY FAT UPS UPS RUN FITNESS LEVEL Bennie Cochran 138/78 80 Mickey Elrod 142/84 74 Wade Fulford 140/78 84 Eddie Henderson 136/74 76 John Pickett 140/74 72 Butch Potter 136/76 88 Blaine Samples 138/78 80 Gary Simmons 138/70 80 Gregory Varnadoe 136/78 72 Neal Niblett 136/76 68 Hal Clubb 136/74 72 Mike Crook 138/78 68 Marty Flemming 140/78 68 Adren Higgs 140/82 100 Lee Moon 136/68 100 Tom Bilderback 138/76 88 George Dooley 140/78 64 Jim Evans 116/70 76 Lawton Massingill 138/78 76 Paul Williamson 140/74 100 John Thomas 138/76 48 19.9 14 25.1 9.0 21.9 16.2 13.8 15.2 6.8 20.5 13.7 9.7 11.5 36.2 12.4 17.3 31.8 7.5 15.0 11.6 ?.4 16 38 26 11:12 POOR 211 49 33 9:30 GOOD 16 30 24 10:23 POOR 21 27 29 8:47 GOOD 201 44 45 7:26 GOOD 201 25 25 10:23 POOR 201 39 31 8:10 GOOD 23 27 31 9:10 POOR 2U 58 52 7:07 EXCELLENT 20 35 29 9:55 POOR 16 38 39 10:03 GOOD 201 33 33 7:49 GOOD 171 40 35 7:52 GOOD 201 35 18 12:10 POOR 19 15 27 9:08 POOR 171 20 17 10:43 POOR 16 16 25 10:18 POOR 241 80 31 8:46 GOOD 19 34 30 9:06 GOOD 171 18 22 13:07 POOR 241 42 43 7:07 GOOD 206 1 PHYSICAL FITNESS TEST WEEK 8 NAME BLOOD PRESSURE RESTING HEART RATE % OF BODY FAT FLEXIBILITY PUSH SIT 1 UPS UPS MILE RUN OVERALL FITNESS LEVEL Bennie Cochran Mickey Elrod 115/70 63 126/70 63 Wade Fulford 130/76 65 Eddie Henderson 132/78 65 Preston Pickett 132/74 66 Butch Potter 138/70 70 Blaine Samples 138/76 64 ]ary Simmons 128/78 63 ]reg Varnadoe 132/76 61 teal Niblett 140/84 67 lal Clubb 115/68 65 like Crook 120/70 61 larty Fleming 132/78 70 tdren Higgs 138/70 72 ,ee Moon 126/70 74 oe Bilderback 132/74 74 eorge Dooley 136/76 63 i im Evans 132/70 74 anton Massingill 132/78 64 aul Williamson 138/78 86 ohn Thomas 1 136/74 49 12.4 24 8.5 231 16.4 20 7.1 221 12.5 24! 10.9 201 11.2 23 12.6 25 3.9 22! 12.9 17! 10.5 20 6.8 22! 9.7 20 17.2 21! 11.5 20 12.0 21| 16.2 22. 7.5 26! 14.5 20 10.7 19 8.1 24 42 47 7:59 GOOD 65 55 7:24 EXCELL^ 42 40 7:55 GOOD 41 42 7:36 GOOD* 55 53 6:30 EXCELLEN 43 41 8:25 GOOD 48 35 7:29 GOOD 33 36 7:39 GOOD 64 60 6:22 EXCELLEN 46 50 7:56 GOOD 48 45 9:00 G00D+ 50 40 7:40 EXCELLEN 43 42 7:16 GOOD 45 35 9:10 GOOD 36 50 7:36 GOOD 30 31 8:32 GOOD 40 30 8:24 G00D+ 85 60 7:09 EXCELLEN 48 35 7:22 GOOD+ 35 42 9:29 GOOD 48 45 6:16 EXCELLEN 207 Acknowledgements The Department is indebted to the following organizations and individuals for providing information, technical material, training and direction. This manual reflects a compendium of their efforts. Institute for Aerobics Research Dallas, Texas Kenneth H. Cooper, M.D., M.P.H. President Human Performance Laboratory University of Montana Brian J. Sharkey, PhD Director U.S. Department of Agriculture Forest Service Equipment Development Center Missoula, Montana International Association of Chiefs of Police Physical Fitness Manual for Police Administators Law Enforcement Assistance Administration Georgia State Patrol Health and Physical Fitness Lt. John E. Hammock, Program Director 208 Selected Reference Book List A. Blakesley & Stamler, W\.D.;Your Heart Has 9 Lives; Pocket Books, Inc., N.Y.; 1966; 278 pgs $ .75 W. J. Bowerman & W.E. Harris, M.D.; Jogging; Grosset & Dunlap; 1967; 127 pgs $1.00 Kenneth Cooper, M.D.; The New Aerobics; Bantam Book; 1970; 191 pgs $1.25 Dr. Hans Goldsmith; It's Square to be Round; Price-Sloan-Stern Publishers, Inc.; 1967 $1 .95 Grant Gwinup, M.D.; Energetics; Bantam Books $1 .00 * F.W. Kasch, Ed. D and John L. Boyer, M.D.; Adult Fitness; National Press Books, 850 Hansen Way, Palo Alto, Ca. 94304; 1968; 147 pgs $1 .95 Hans Kraus, M.D.; Back Ache-Stress & Tension; Simon & Schus- ter, N.Y.; 1965; 183 pgs $4.00 Jean Mayer, PhD; Overweight; Prentice-Hall, Inc., Englewood Cliffs, New Jersey; 1968; 213 pgs $2.45 Frank B. Prentup; Skipping the Rope; Pruett Press, Inc., Boulder, Colorado $1 .00 President's Council on Physical Fitness & Sports; Adult Fitness * Lawrence E. Lamb, M.D.; Your Heart and How to Live with It; The Viking Press; 1969; 247 pgs $5.95 *Brian U. Sharkey, PhD; Physiological Fitness and Weight Control; Associated Student's Store, University of Montana, Missoula, Montana; 1971; 154 pgs $1.50 (plus postage) Preferred 209 NOTES UNIVERSITY OF GEORGIA LIBRARIES mi mi 111 inn ii iii mi linn 111 ill 3 ElDfi DMfi^b 30T7 X tifiKt; /i;/in