12 week program

1071 Words3 Pages
bulb-icon

Recommended: Understanding roles

Air Force personnels have a physical fitness standard to uphold. The average enlisted member entering the Air Force, Air Guard, or Air Force Reserves are under the age of thirty. The PT test has a few guidelines: have to meet the minimum requirement and score a seventy-five or better to pass. The bare minimum will not get you a 75 to pass. It is designed and setup so that a person cannot excel in one test over the other and pass. A male airman, 30 years old or less, has to have a minimum of forty-six sit-ups per min, 44 pushups per min, run a 1.5mile run in 13:36, and have a waist measurement of 35 in order to meet minimum requirement and receive a score of 75.8. The goals of military personnel is relatively simple, to build strength or strength endurance, have aerobic endurance, and to lose body fat. In order to reach these goals the program will be conducted of resistance training, plyometric and speed training, and aerobic training.
Resistance training can help strengthen the muscles of the upper body and lower to aid towards the goals. The primary muscles involved during pushups are the pectorals major, tricep, and deltoid muscles. The secondary muscles involved are the stabilizer muscles of the exercise, both upper and lower body. Resistance training also plays a role in aerobic endurance training by bringing power and a kick at the end of a run, stamina, and preventing injuries. The resistance training program will conduct strength and muscular endurance throughout the 12 week program progressing from an intensity of 50% to 85%. Repetitions will be of 5 or greater depending on the intensity and a rest period of 30 seconds to 5 mins.
Plyometric training and speed training can aid in the goals by helping sprint that last qu...

... middle of paper ...

...prints in addition to 4 - 6 100m sprints.
The program consists of alternating between strength training and strength endurance training for 12 weeks. The program starts off with more days of resistance training. As the program progresses, the resistance training is limited and aerobic training is increased. The purpose is to stress the importance of the run portion of the test. The run portion counts for a minimum of 42.3 points. The program consists of hill sprints in order to emphasize on giving max effort on the. The plyometric circuits is to emphasize on actually doing sit-ups and pushups. The test consists of pushups, sit-ups, and a 1.5 mile run which is emphasized in the plan with tempo runs and a circuit towards the end of the program. With a 35 inch waist and maxing out on pushups at 67, you can afford to run the minimum on the run, 13:36, and sit-ups, 42.

Show More
Related

  • The Importance Of Dedication In Baseball

    1047 Words  | 3 Pages

    Willie Mays once said “In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept constructive criticism. Without one-hundred percent dedication, you won't be able to do this” In order to succeed it’s required to put everything on the line to survive in the world of sports. Without devoting to sports there is no correct path to success. Nobody will be on the level of competition. Dedication also comes into play where people will need to be better in other areas. Technique is another must have to be involved with sports. If its not possible to do something right then try over and over until it is. Speed is needed to be able to get place to place or to shoot a swift shot. Working out lower body will help with strength which comes back to dedication. Therefore, everything comes back to each other and helps be better, faster, harder, and stronger.

    Read More

  • 6 Week Training Program

    1483 Words  | 3 Pages

    6 Week Training Program For my GSCE Coursework I decided to perform a circuit-training programme for the sport of tennis. This durated for six weeks. I am already an experienced tennis player so this is to be taken into consideration with training procedures and results.

    Read More

  • The Effects of Training in Undulation Training for Development of Hierarchical Fitness and Improved Firefighter Job Performance

    962 Words  | 2 Pages

    In the article, “Undulation Training for Development of Hierarchical Fitness and Improved Firefighter Job Performance,” a research was conducted when a critical problem emerged from the extraordinary job risks of firefighting. In this article, it was recognized that firefighting was a high risk occupation in which many activities were life threatening. Yearly incidences brought on from these life-threatening activities and conditions included cardiovascular disease from the inhalation of smoke as well as musculoskeletal injuries from the physical demands of the job. The problem was lying in the fact most fire departments were failing to adequately prepare the firefighters in terms of health and physical fitness to take on the physiologically challenging demands of the job. Now, there are contemporary training methods to boost physical fitness and cardiovascular health in order to make the firefighters “emergency prepared.” However, despite the emphasis on physiological training, previous research had shown that the traditional physical training programs were inadequate to prepare firefighters because it featured systematic physical exercises during specific mesocycles and little variety. In this research, standard resistance training, or standard training control, was compared to and put to the test against undulation training, a method to draw out a specific systematic arrangement of different physiological factors and components in order to accommodate the need for simultaneous development of physical fitness and performance needs. The purpose was to determine the influence of both types of training on muscle adaptation as well as assess how well the trainings transferred over to situations and testing areas that really utilized...

    Read More

  • The Six Principles of Training

    999 Words  | 2 Pages

    The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.

    Read More

  • Unit 5 Exercise 1 Fitness Program

    1348 Words  | 3 Pages

    Agility – A C player must ensure they are able to sprint during a game at random points. To help ensure the player has the quickest reaction time when taking a sprint, they need to improve their agility. The coach of this elite athlete has ensured agility is a key focus with various sessions made to improve agility such as the Illinois

    Read More

  • Enhancement Drugs influence the career of professional athletes

    1099 Words  | 3 Pages

    Arnheim D, & Prentice W, Essentials of Athletic Training (2002) 5th Ed. Chapter 23, pp518-519. New York.

    Read More

  • Georgia Perfromance Standards

    862 Words  | 2 Pages

    McGuire, T. (2012, October). Georgia department of education annual fitness assessment report. Retrieved from GaDOE: http://www.gadoe.org/Curriculum-Instruction-and-Assessment/Curriculum-and-Instruction/Documents/Georgia%20Annual%20Fitness%20Assessment%20Report%202012.pdf

    Read More

  • Six-minute walk test

    1291 Words  | 3 Pages

    There are many tools to assess functional exercise capacity most of which provide good information about body system. The most popular clinical exercise tests are stair climbing, a 6MWT, a shuttle-walk test, detection of exercise-induced asthma, a cardiac stress test and a cardiopulmonary exercise test) (ATS, 2002). In the past, the functional exercise capacity was assessed by asking patients “How many flights of stairs can you climb or how many blocks can you walk?”; but, this assessment was a subjective measurement. In addition, the first objective tool was in 1960s which was 12 minute walking test; however, it was so exhausting for patients. As a result from that, a 6 minute walking test (6MWT) was found to be used as an objective measurement tool for functional exercise capacity in patients with mild or moderate respiratory diseases and cardiac diseases (ATS, 2002). Many studies have concluded that 6MWT is inexpensive test and“… it is easy to administer, better tolerated, and more reflective of activities of daily living than the other walk tests” (ATS, 2002). Therefore, this essay will describe the 6MWT and comment on administration, application, reliability and validity based on the literature reviews.

    Read More

  • The Importance Of Army Physical Readiness Training

    1004 Words  | 3 Pages

    One of the Army leader’s roles is to plan, assess, and prepare execution of daily training. The training that is carried out is based on tasks, conditions and standards. The Army training prepares Soldiers to always fight to the optimum level of operations. In fact, some of the crucial issues include versatile, lethal, agile, and survivable force. The mission is always challenging but Physical Readiness Training, or PRT, prepare the Soldiers to fulfil the mission regardless of the constraints of an operational environment. To achieve victory, Soldiers depend on their coordination, resiliency, strength, stamina, as well as agility to fight and win. The operation and fighting ground requires the best physical conditioning (Headquarters Department of the Army, 2012). In general perspective, Army Physical Readiness Training is accomplished in various chapters, which include approach, system, leadership, types of program, planning considerations, execution of training, preparation and recovery, strength and mobility activities, as well as endurance and mobility activities.

    Read More

  • Exercise Prescription

    508 Words  | 2 Pages

    “After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”

    Read More

  • Prepubescent Strength Training

    3056 Words  | 7 Pages

    Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.

    Read More

  • Biomechanics Of Exercise Essay

    730 Words  | 2 Pages

    For general muscular fitness, particularly who are untrained or not engaged in formal training an individual should resistance train each muscle group 2-3 days/week with at least 48 hrs separating from same muscle group. Split the training into two muscle group so, 4 days/week two times each muscle group.

    Read More

  • Exercise Intervention

    1378 Words  | 3 Pages

    ...required, but the volume of exercise can be gradually progressed to meet American College of Sports Medicine (ACSM) guidelines (Stevinson 2007). Stevinson suggests that an exercise training program needs to have a gradual increase in the volume of the training so that patients will see long term improvements (2007). Each exercise session should include a warm-up, the actual exercise itself, and the cool-down. The warm-up should include a light aerobic exercise so that the heart rate and body temperature is increased gradually, followed by some simple stretching for all of the muscle groups that are going to be used in the session (Stevinson 2007). The exercise itself should include a prescribed time, intensity, and type of the exercise. Lastly, the cool-down should consist of stretching exercises so that the body can return to normal-resting values (Stevinson 2007).

    Read More

  • Crossfit Workout Essay

    421 Words  | 1 Pages

    Many methods are used to accomplish the conditioning and strengthening of various body parts. Olympic weight lifting styles are used while heavy objects are carried over certain distances. Olympic weight lifting includes lifting a single barbell with weights on each side, running, using dumbbells, rope-jumping and do-body weight exercises. Do-body weight training consists of exercises that don’t incorporate weights or objects which include exercises such as squats, sit-ups and

    Read More

  • Physical Activity Readiness Questionnaire

    725 Words  | 2 Pages

    The minimum exercise recommendations according to the Physical Activity Guidelines for Americans my age and cohort should complete at least two and a half hours of moderate intensity aerobic physical activity every week to gain health benefits (“Physical Activity Guidelines”, n.d). Based on my cohort, I should focus most on physical activities that strengthen my muscles as well as, some form of aerobic training. Some more common muscle strengthening activities are things like weight training and resistance training which overwhelm the muscles (“Physical Activity Guidelines”, n.d). Other activities are things like pushups, pullups, sit-ups, and even heavy gardening and lifting (“Physical Activity Guidelines”, n.d). According to the text these activities help to raise muscular fitness as well as bone strength within my age and cohort. Activities for the also important aerobic aspect of the physical guidelines are things like swimming, running, playing basketball, dancing, bicycling, and even vigorous walking (“Physical Activity Guidelines”, n.d). According to the text these activities are endurance activities where muscles are moved for a more continuous period of time which. These activities are exercising the heart which makes the heart stronger over

    Read More

More about 12 week program

Open Document