Countering Age Associated Changes in Fitness

Ever heard the saying use it or lose it This is true for physical fitness. Whether it is muscle strength or aerobic endurance, if you do not remain physically active as you age you cannot maintain the muscle mass or heart adaptations you need for peak performance (review the effects of detraining listed in Chapter 4). Though aging can lead to decreases in fitness levels, the amount of decline can be offset by a regular exercise routine. Therefore, age itself does not predispose you to have...

Appendix D Resources

This manual can be found on the internet at both the Uniformed Services University of the Health Sciences (under Academics, Military and Emergency Medicine, Human Performance Lab) and the Navy Environmental Health Center (NEHC) Health Promotion web sites (addresses listed on page 111). In addition, other health promotion materials for Navy personnel can be found on NEHC's web site. E. Aaberg. Resistance Training Instruction. Champaign, IL Human Kinetics, 1999. American College of Obstetricians...

Appendix B Sample Workout

This is a general cardiovascular and strength workout. Feel free to substitute or add exercises according to the guidelines described in Chapters 5 and 7. Use Worksheet B-1 and B-2 to design your workouts and chart your training progress. Seek help from the health promotion staff (CFC) if needed. Intensity Time Intensity Time 3 days week (Mon, Wed, Fri or Tues, Thurs, Sat) Note that the duration of this workout is dependent on the number of exercises that are performed and the length of the...

Peak Performance Through Nutrition and Exercise

Bennett, M.S. and Patricia A. Deuster, Ph.D., M.P.H. Department of Military and Emergency Medicine Uniformed Services University of the Health Sciences F. Edward Hebert School of Medicine Funding to develop this guide was received from Health Affairs, Department of Defense (DoD). Our project was one of many health promotion and prevention initiatives selected for funding. The selection of this project indicated a need for resources and materials that address...

Calisthenic Guidelines

When performing calisthenics to develop muscle strength or endurance, you should follow the same recommendations outlined in Chapter 7. Intensity is largely based on the number of sets and reps, and the length of rest periods. Resistance is provided by body weight rather than an external resistance. Proper form for calisthenic exercises follows many of the general exercise guidelines outlined in Chapter 7, including muscle balance and exercise order. Any of these exercises can be added to your...

Worksheet Calculate Your Estimated Energy Requirement EER

BMR *Activity Factor Your Estimated Energy Requirement (EER) ____kcal day. *Your BMR is calculated in Worksheet 1-1. The Activity Factor is from Table 1-1. The estimated energy needs of typical 19-50 year old men and women who are light to moderately physically active are 2,900 and 2,200 kcals day, respectively. By meeting your EER, you should have an energy balance of zero and maintain your current body weight. If your goal is to either lose or gain weight, adjust your kcal intake only...

FITT Principle Guidelines

Once you are comfortable with the basic training techniques for performing strength exercises, follow the FITT Principle, illustrated in the Physical Activity Pyramid Chapter 4, Figure 4-2 , to set up your routine. The FITT guidelines for strength training are Frequency - 2 to 3 times per week for each major muscle group on non-consecutive days. Intensity - the total weight lifted or the resistance applied. Time - the duration of the exercise. Type - equipment used and the exercises performed....