Physical Fitness Assessment (Page 4 of 4) in pdf

MUSCULAR ENDURANCE – approximately three 30 minute

sessions each week that include exercises such as calisthenics,

pushups, sit-ups, pull-ups, and

weight training

for all the major

muscle groups. The use of fitness cords and bands can be used

to reduce the risk of injury and to keep equipment costs at a

minimum.

CARDIORESPIRATORY ENDURANCE – approximately three 20 minute bouts of

continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular

aerobic conditioning activities include

brisk

walking, jogging, swimming, cycling,

rope-jumping, rowing, cross-country skiing, and some continuous action games like

racquetball

and handball.

FLEXIBILITY – ten to twelve minutes of stretching exercises

performed slowly without a bouncing motion. This can be included

after a warm-up or during a cool down.

COOL DOWN – approximately five to ten minutes of slow walking,

low-level exercise, combined with stretching.

Sample One (1) Hour Workout:

1. Warm Ups:

Trunk

Rotations,

Arm

Circles, Lunges,

Stretching

–

10 Minutes

2. Muscular Endurance:

Push

Ups,

Sit

Ups,

Pull Ups

–

10 Minutes

3. Cardiorespiratory Endurance:

30 Minute

Class Run

–

30 Minutes

4. Flexibility/Cool Down:

Slow

Walk,

Stretching

–

10 Minutes

Pace will vary based on fitness level of group running; classes can be broken into different

groups based on individual fitness level (i.e., beginning, advanced, etc…).

Supplemental handouts for the Physical Fitness Training Plan are attached and listed

below:

PF Training Plan Handout #1: Warm Up & Stretching

PF Training Plan Handout #2: The Importance of Hydration during Exercise

PF Training Plan Handout #3: Beating the Heat during Summer Exercise

PF Training Plan Handout #4: Common Forms of Heat Related Illnesses

PF Training Plan Handout #5: Jogging Safely

PF Training Plan Handout #6: 10 Basic Weight Training Exercises

Additional PF Training Plan Handouts are in development.

Note: This two page outline of the Physical Fitness Training Plan should be attached to the CJSTC Form

#75B – Basic Recruit Student Physical Fitness and Chemical Agent Contamination to be viewed by the

examining physician.

BRTP - Physical Fitness Training Plan – Page 2 of 2

Physical Fitness Assessment Page 4

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