An officer must be one of the most physically fit soldiers in their platoon. Physical fitness is crucial in combat environments and affects a unit's readiness. The key components of physical fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. To develop an effective fitness program, one must follow the principles of progression, regularity, overload, variety, recovery, balance, and specificity. Tracking factors like frequency, intensity, time, and type of exercise (FITT) is also important for success.
You’re probably tired of hearing how important it is to be in great shape as an
officer, but it’s a basic truth. You don’t have to be the best at everything, but you
definitely need to be one of the most physically fit Soldiers in your platoon.
Morale improves when your Soldiers are constantly trying to beat you in a run or
in an individual event like pull-ups or the rope climb. When that happened to me
as a platoon leader that meant instant respect. My Soldiers all knew I could run or
road march to the end with any of them. You can’t motivate Soldiers in a road
march if you are visibly in bad shape. It’s a sad [sight] when a lieutenant can’t
lead his Soldiers physically. Ask yourself: How can you lead or motivate your
Soldiers if you’re not at the head of the formation? When it comes to the combat
environment, physical fitness is crucial. If you allow your Soldiers to deploy in
poor condition, you have failed them. Being physically fit out here [in
Afghanistan] will help your Soldiers bear some of the rigors of a combat tour: less
sleep, very random and increasingly changing rest patterns, extreme heat, heavy
weights, and less than standard nutrition, to name a few. Staying in shape in a
combat environment can be a tough task, because you may lack the time or
facilities to exercise as you may have been able to in garrison. However, solid
cardiovascular fitness will make a significant difference in higher elevations, and
upper body and leg strength may prevent exhaustion from heavy gear in hot
weather
Have you ever noticed during sports competition that the individual or team that tires
first often loses? It’s the same for Soldiers. Your ability to cope with battlefield challenges
depends greatly on your level of physical fitness. Physical fitness not only determines
how well you perform in combat, but also enhances your overall quality of life,
improves your productivity, and brings about positive physical and mental changes.
Your physical fitness benefits both the Army and you. The Army needs physically fit
Soldiers, and when you are fit, you are more likely to lead an enjoyable, productive life.
The document discusses the 5 components of physical fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It explains that improving the first three components through exercise will positively impact body composition by reducing fat levels. The principles of an effective exercise program are also outlined, including regularity, progression, balance, variety, specificity, recovery, and overload.
This document provides information on designing a training program to improve fitness. It defines the components of fitness, including health-related components like aerobic endurance, anaerobic fitness, muscular strength and endurance, flexibility, and body composition. It also discusses skill-related components like agility, balance, reaction time, power, speed, and coordination. The document outlines principles for effective training programs, including overload, progression, specificity, and reversibility. It describes how to establish training frequency, intensity, time, and type using methods like heart rate monitoring and the FITT principle. Interval training is recommended for improving anaerobic endurance.
This document outlines principles for developing an effective fitness training program. It discusses assessing a client's goals and requirements, categorizing goals as general health or sports performance, and applying the FITT principles of frequency, intensity, time and type of exercise. It also covers components of fitness like cardiovascular endurance, strength and flexibility that should be addressed. Training should follow principles of specificity, progression, overload, reversibility and variation to avoid tedium and injury while steadily improving the client's fitness level.
1) The document discusses the importance of physical fitness and proper preparation for becoming a United States Marine, which requires enduring the most difficult basic training of any military branch.
2) It outlines the key components of an effective training program, including calculating target heart rates, following a nutritious diet, and incorporating different muscle movement exercises like isometric, isotonic, and isokinetic movements.
3) The document emphasizes the importance of warming up, cooling down, and stretching to develop muscle and prevent injuries from intense physical training. Maintaining this regimen requires significant dedication and leadership to achieve the high standards of the Marine Corps.
This document provides guidance on building physical fitness for soldiers. It emphasizes a holistic approach that develops strength, endurance, and mobility to meet operational demands. The document outlines how to design training based on a unit's mission tasks and recommends progressing training gradually to reduce injury risk. A variety of exercises are presented to target different fitness components in a well-rounded program.
You’re probably tired of hearing how important it is to be in great shape as an
officer, but it’s a basic truth. You don’t have to be the best at everything, but you
definitely need to be one of the most physically fit Soldiers in your platoon.
Morale improves when your Soldiers are constantly trying to beat you in a run or
in an individual event like pull-ups or the rope climb. When that happened to me
as a platoon leader that meant instant respect. My Soldiers all knew I could run or
road march to the end with any of them. You can’t motivate Soldiers in a road
march if you are visibly in bad shape. It’s a sad [sight] when a lieutenant can’t
lead his Soldiers physically. Ask yourself: How can you lead or motivate your
Soldiers if you’re not at the head of the formation? When it comes to the combat
environment, physical fitness is crucial. If you allow your Soldiers to deploy in
poor condition, you have failed them. Being physically fit out here [in
Afghanistan] will help your Soldiers bear some of the rigors of a combat tour: less
sleep, very random and increasingly changing rest patterns, extreme heat, heavy
weights, and less than standard nutrition, to name a few. Staying in shape in a
combat environment can be a tough task, because you may lack the time or
facilities to exercise as you may have been able to in garrison. However, solid
cardiovascular fitness will make a significant difference in higher elevations, and
upper body and leg strength may prevent exhaustion from heavy gear in hot
weather
Have you ever noticed during sports competition that the individual or team that tires
first often loses? It’s the same for Soldiers. Your ability to cope with battlefield challenges
depends greatly on your level of physical fitness. Physical fitness not only determines
how well you perform in combat, but also enhances your overall quality of life,
improves your productivity, and brings about positive physical and mental changes.
Your physical fitness benefits both the Army and you. The Army needs physically fit
Soldiers, and when you are fit, you are more likely to lead an enjoyable, productive life.
The document discusses the 5 components of physical fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It explains that improving the first three components through exercise will positively impact body composition by reducing fat levels. The principles of an effective exercise program are also outlined, including regularity, progression, balance, variety, specificity, recovery, and overload.
This document provides information on designing a training program to improve fitness. It defines the components of fitness, including health-related components like aerobic endurance, anaerobic fitness, muscular strength and endurance, flexibility, and body composition. It also discusses skill-related components like agility, balance, reaction time, power, speed, and coordination. The document outlines principles for effective training programs, including overload, progression, specificity, and reversibility. It describes how to establish training frequency, intensity, time, and type using methods like heart rate monitoring and the FITT principle. Interval training is recommended for improving anaerobic endurance.
This document outlines principles for developing an effective fitness training program. It discusses assessing a client's goals and requirements, categorizing goals as general health or sports performance, and applying the FITT principles of frequency, intensity, time and type of exercise. It also covers components of fitness like cardiovascular endurance, strength and flexibility that should be addressed. Training should follow principles of specificity, progression, overload, reversibility and variation to avoid tedium and injury while steadily improving the client's fitness level.
1) The document discusses the importance of physical fitness and proper preparation for becoming a United States Marine, which requires enduring the most difficult basic training of any military branch.
2) It outlines the key components of an effective training program, including calculating target heart rates, following a nutritious diet, and incorporating different muscle movement exercises like isometric, isotonic, and isokinetic movements.
3) The document emphasizes the importance of warming up, cooling down, and stretching to develop muscle and prevent injuries from intense physical training. Maintaining this regimen requires significant dedication and leadership to achieve the high standards of the Marine Corps.
This document provides guidance on building physical fitness for soldiers. It emphasizes a holistic approach that develops strength, endurance, and mobility to meet operational demands. The document outlines how to design training based on a unit's mission tasks and recommends progressing training gradually to reduce injury risk. A variety of exercises are presented to target different fitness components in a well-rounded program.
The FITT Principle of Training outlines guidelines for frequency, intensity, type, and time of exercise. For cardio training, the guidelines recommend a minimum of 3 sessions per week, ideally 5-6 sessions. Resistance training frequency depends on the program but is typically 3-4 days per week. Intensity for cardio is measured by heart rate zones, while resistance training intensity focuses on weight, reps, and rest periods. Effective types of exercise for cardio target large muscle groups continuously, while resistance training stresses the muscles. Guidelines for time spent training are a minimum of 20-30 minutes for cardio and 20-30 to 45-60 minutes for resistance training.
1) Muscular strength and endurance are both dimensions of health-related fitness that are important for daily living and reducing health risks like back problems and injury.
2) Muscular strength is best developed using heavy weights and low repetitions, while endurance is developed using light weights and high repetitions.
3) A general muscular fitness program should incorporate exercises for all major muscle groups 3 times per week at a moderate intensity of 60-70% of maximum weight lifted.
You’ve heard the expression “Army Strong”? In fact, all the military branches need strong troops—and cardiovascular
(sometimes called aerobic) fitness is important for optimal military performance. Ruck marches, PT runs, combat
swimming, and diving all require especially strong, efficient heart and lung capacity.
This document provides an overview and introduction to training as an intermediate bodybuilder. It discusses how the intermediate stage is an exciting time combining the freshness of starting out with experience and results. It notes most bodybuilders need 6 months of consistent training to be considered intermediate. Key signs include visible physique improvement, strength gains, and training becoming an integral part of one's lifestyle. The document recommends first changes for intermediates as subdividing full-body workouts into a 2-day split focusing on lower/upper or push/pull. It advises training each bodypart less frequently than as a beginner but in the gym more often, and increasing exercise variety periodically.
The document discusses several principles of training: individual needs, progressive overload, specificity, rest and recovery, and reversibility. It explains that training must match an individual's requirements, sport/position, fitness levels, and goals. Progressive overload means gradually increasing the training demands to gain fitness without injury. Specificity means matching training to the activity. Rest and recovery are needed to repair damage from training. The FITT principle refers to frequency, intensity, time, and type of training as ways to progressively overload the body. Reversibility means fitness levels will decline if training is stopped.
The document discusses the principles of effective training, including specificity, progression, overload, reversibility, and avoiding tedium. It also describes common training methods like continuous training, intervals, weight training, fartlek, and circuits. Finally, it outlines how to structure a training session with warm up, fitness work, skills work, and cool down sections and how to periodize a training year with closed season, pre-season, early season, and peak season phases.
This document provides information about physical fitness assessments and the components of health-related fitness. It defines key terms like physical fitness, physical activity, and the five components of health-related fitness - cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition. The document also includes examples of fitness tests to measure each component and instructions for students to complete a physical fitness test and reflect on their daily health-related fitness activities.
This document discusses concepts related to coaching, physical fitness, and conditioning. It provides definitions of coaching as helping someone build competence through activities designed for long-term excellence, self-correction, and self-generation. Physical fitness is defined as overall health and the ability to perform physical activities, while conditioning involves developing specific skills and abilities through training. The document also outlines various components of fitness like strength, speed, stamina, flexibility, and discusses tests to measure these components.
This document provides information on physical fitness and exercise. It defines key terms like physical activity, exercise, and physical fitness. It recommends that adults get at least 30 minutes of moderate physical activity most days of the week to promote health. It also discusses the health benefits of exercise and lists the components of physical fitness like cardiorespiratory endurance and muscular strength. Finally, it provides guidelines for developing an effective exercise program and training safely and gradually over time.
Physical fitness training tips and prevention of sports injuries in taekwondo. The document provides an overview of the components of physical fitness, principles of exercise, injury prevention, common injuries, and safety suggestions. It emphasizes regular exercise, progression, balance, variety, and recovery to develop an effective training program. Common injuries include skin damage, sprains, strains, and overuse injuries, with risk factors being poor technique, excessive force, inexperience, and overtraining. Proper warm-up, stretching, and protective equipment can help prevent injuries.
_Principles of training and training methods Gr 12 now.pptxJuleenBarnett
This document discusses several key principles of training and conditioning for sports performance, including specificity, progression, overload, reversibility, and variance. It defines these principles and explains their importance for an effective training program. Additionally, it covers other topics like overtraining, individual differences in training needs, adaptations to training, exercise prescription, training methods, flexibility training, and periodization of the training year.
There are 7 principles of exercise: individuality, specificity, progression, overload, adaptation, recovery, and reversibility. Exercise programs should include aerobic training, resistance training, and stretching to work all major muscle groups. There are two main types of exercise - isotonic which involves movement of joints and muscles like walking or swimming, and isometric which focuses on static muscle work and resistance like weight lifting or rock climbing.
The document outlines several principles of physical activity and training:
1. The overload principle specifies that one must perform physical activity in greater than normal amounts to improve fitness or health.
2. The principle of progression indicates the need to gradually increase overload over time to achieve optimal benefits.
3. The principle of specificity states the need for specific exercises to improve specific fitness components or parts of the body.
4. The principle of reversibility notes that benefits from training are lost if overload is reduced through inactivity or injury.
Here are three sample answers to increase intensity of a training session:
1. Increase the speed of an activity like running or swimming
2. Add resistance by using weights or resistance bands
3. Decrease rest periods between exercises or circuits
The principle of frequency overlaps with the principle of rest and recovery because both deal with how often one exercises. Frequency refers to how many times per week one should exercise, while rest and recovery refers to allowing adequate time between training sessions for the body to repair itself. Both principles consider how much stress and workload the body can handle without overtraining or risking injury.
Cross-training typically involves doing different types of exercises that work different muscle groups or involve different movement patterns. Some examples of cross
1. The document discusses the principles of fitness, including the five components of health-related fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
2. It explains several principles of training: the overload principle which states the body adapts to stress; the FITT principle which refers to frequency, intensity, time, and type of exercise; the specificity principle which states you must perform specific exercises to develop specific fitness components; the rest and recovery principle which states rest is needed to repair damage from exercise; and the use it or lose it principle which means muscles build with use and atrophy without use.
3. The goal of training is to produce long-term improvements
This document provides an overview of chapter 11 from the textbook "Nutrition & You, Sixth Edition". It discusses the key components of physical fitness, including cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, and body composition. It describes how to design an effective fitness program using the FITT principle of frequency, intensity, time, and type of exercise. It also explains how carbohydrates, fats, and proteins are used as fuels during different intensities and durations of physical activity, and the optimal foods and timing of meals before, during, and after exercise.
This document discusses health and skill-related fitness for 7th grade students. It begins by outlining the lesson objectives and California content standards, which focus on defining different types of fitness, identifying training methods, and learning about fitness testing. It then provides information on the five components of health-related fitness (cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition) and six components of skill-related fitness (agility, balance, coordination, reaction time, speed, and power). The document also discusses training methods, principles of training, and provides examples of activities students can do to incorporate physical fitness into daily life.
Sport science studies the prevention and treatment of sports injuries through areas like physiology, psychology, and biomechanics. It also includes topics like nutrition, exercise physiology, biomechanics, sports medicine, sports psychology, and sports nutrition. The scientific principles of exercise include individual differences in response to exercise, overload and progression in training, adaptation to increased demands, and specificity of training to the activity. Programs aim to increase strength, muscle size, and endurance through factors like muscle fiber type, age, and gender. Muscular strength and endurance are related qualities important for fitness evaluation and training.
This document discusses the differences between high volume, low intensity training and high intensity training. It notes that both approaches trigger adaptations, but through different molecular pathways. While the adaptations overlap, the amplitude and angle of the adaptations differ for each approach. High intensity training increases an athlete's ability to handle fatigue and metabolic byproducts, while high volume training increases overall recovery rate. The best approach blends both low, medium, and high intensity training. Determining the optimal blend depends on factors like an athlete's training history, stress levels, goals, and estimated muscle fiber type. The document provides examples of how training could be customized based on these factors.
English Drug and Alcohol Commissioners June 2024.pptxMatSouthwell1
Presentation made by Mat Southwell to the Harm Reduction Working Group of the English Drug and Alcohol Commissioners. Discuss stimulants, OAMT, NSP coverage and community-led approach to DCRs. Focussing on active drug user perspectives and interests
The FITT Principle of Training outlines guidelines for frequency, intensity, type, and time of exercise. For cardio training, the guidelines recommend a minimum of 3 sessions per week, ideally 5-6 sessions. Resistance training frequency depends on the program but is typically 3-4 days per week. Intensity for cardio is measured by heart rate zones, while resistance training intensity focuses on weight, reps, and rest periods. Effective types of exercise for cardio target large muscle groups continuously, while resistance training stresses the muscles. Guidelines for time spent training are a minimum of 20-30 minutes for cardio and 20-30 to 45-60 minutes for resistance training.
1) Muscular strength and endurance are both dimensions of health-related fitness that are important for daily living and reducing health risks like back problems and injury.
2) Muscular strength is best developed using heavy weights and low repetitions, while endurance is developed using light weights and high repetitions.
3) A general muscular fitness program should incorporate exercises for all major muscle groups 3 times per week at a moderate intensity of 60-70% of maximum weight lifted.
You’ve heard the expression “Army Strong”? In fact, all the military branches need strong troops—and cardiovascular
(sometimes called aerobic) fitness is important for optimal military performance. Ruck marches, PT runs, combat
swimming, and diving all require especially strong, efficient heart and lung capacity.
This document provides an overview and introduction to training as an intermediate bodybuilder. It discusses how the intermediate stage is an exciting time combining the freshness of starting out with experience and results. It notes most bodybuilders need 6 months of consistent training to be considered intermediate. Key signs include visible physique improvement, strength gains, and training becoming an integral part of one's lifestyle. The document recommends first changes for intermediates as subdividing full-body workouts into a 2-day split focusing on lower/upper or push/pull. It advises training each bodypart less frequently than as a beginner but in the gym more often, and increasing exercise variety periodically.
The document discusses several principles of training: individual needs, progressive overload, specificity, rest and recovery, and reversibility. It explains that training must match an individual's requirements, sport/position, fitness levels, and goals. Progressive overload means gradually increasing the training demands to gain fitness without injury. Specificity means matching training to the activity. Rest and recovery are needed to repair damage from training. The FITT principle refers to frequency, intensity, time, and type of training as ways to progressively overload the body. Reversibility means fitness levels will decline if training is stopped.
The document discusses the principles of effective training, including specificity, progression, overload, reversibility, and avoiding tedium. It also describes common training methods like continuous training, intervals, weight training, fartlek, and circuits. Finally, it outlines how to structure a training session with warm up, fitness work, skills work, and cool down sections and how to periodize a training year with closed season, pre-season, early season, and peak season phases.
This document provides information about physical fitness assessments and the components of health-related fitness. It defines key terms like physical fitness, physical activity, and the five components of health-related fitness - cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition. The document also includes examples of fitness tests to measure each component and instructions for students to complete a physical fitness test and reflect on their daily health-related fitness activities.
This document discusses concepts related to coaching, physical fitness, and conditioning. It provides definitions of coaching as helping someone build competence through activities designed for long-term excellence, self-correction, and self-generation. Physical fitness is defined as overall health and the ability to perform physical activities, while conditioning involves developing specific skills and abilities through training. The document also outlines various components of fitness like strength, speed, stamina, flexibility, and discusses tests to measure these components.
This document provides information on physical fitness and exercise. It defines key terms like physical activity, exercise, and physical fitness. It recommends that adults get at least 30 minutes of moderate physical activity most days of the week to promote health. It also discusses the health benefits of exercise and lists the components of physical fitness like cardiorespiratory endurance and muscular strength. Finally, it provides guidelines for developing an effective exercise program and training safely and gradually over time.
Physical fitness training tips and prevention of sports injuries in taekwondo. The document provides an overview of the components of physical fitness, principles of exercise, injury prevention, common injuries, and safety suggestions. It emphasizes regular exercise, progression, balance, variety, and recovery to develop an effective training program. Common injuries include skin damage, sprains, strains, and overuse injuries, with risk factors being poor technique, excessive force, inexperience, and overtraining. Proper warm-up, stretching, and protective equipment can help prevent injuries.
_Principles of training and training methods Gr 12 now.pptxJuleenBarnett
This document discusses several key principles of training and conditioning for sports performance, including specificity, progression, overload, reversibility, and variance. It defines these principles and explains their importance for an effective training program. Additionally, it covers other topics like overtraining, individual differences in training needs, adaptations to training, exercise prescription, training methods, flexibility training, and periodization of the training year.
There are 7 principles of exercise: individuality, specificity, progression, overload, adaptation, recovery, and reversibility. Exercise programs should include aerobic training, resistance training, and stretching to work all major muscle groups. There are two main types of exercise - isotonic which involves movement of joints and muscles like walking or swimming, and isometric which focuses on static muscle work and resistance like weight lifting or rock climbing.
The document outlines several principles of physical activity and training:
1. The overload principle specifies that one must perform physical activity in greater than normal amounts to improve fitness or health.
2. The principle of progression indicates the need to gradually increase overload over time to achieve optimal benefits.
3. The principle of specificity states the need for specific exercises to improve specific fitness components or parts of the body.
4. The principle of reversibility notes that benefits from training are lost if overload is reduced through inactivity or injury.
Here are three sample answers to increase intensity of a training session:
1. Increase the speed of an activity like running or swimming
2. Add resistance by using weights or resistance bands
3. Decrease rest periods between exercises or circuits
The principle of frequency overlaps with the principle of rest and recovery because both deal with how often one exercises. Frequency refers to how many times per week one should exercise, while rest and recovery refers to allowing adequate time between training sessions for the body to repair itself. Both principles consider how much stress and workload the body can handle without overtraining or risking injury.
Cross-training typically involves doing different types of exercises that work different muscle groups or involve different movement patterns. Some examples of cross
1. The document discusses the principles of fitness, including the five components of health-related fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
2. It explains several principles of training: the overload principle which states the body adapts to stress; the FITT principle which refers to frequency, intensity, time, and type of exercise; the specificity principle which states you must perform specific exercises to develop specific fitness components; the rest and recovery principle which states rest is needed to repair damage from exercise; and the use it or lose it principle which means muscles build with use and atrophy without use.
3. The goal of training is to produce long-term improvements
This document provides an overview of chapter 11 from the textbook "Nutrition & You, Sixth Edition". It discusses the key components of physical fitness, including cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, and body composition. It describes how to design an effective fitness program using the FITT principle of frequency, intensity, time, and type of exercise. It also explains how carbohydrates, fats, and proteins are used as fuels during different intensities and durations of physical activity, and the optimal foods and timing of meals before, during, and after exercise.
This document discusses health and skill-related fitness for 7th grade students. It begins by outlining the lesson objectives and California content standards, which focus on defining different types of fitness, identifying training methods, and learning about fitness testing. It then provides information on the five components of health-related fitness (cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition) and six components of skill-related fitness (agility, balance, coordination, reaction time, speed, and power). The document also discusses training methods, principles of training, and provides examples of activities students can do to incorporate physical fitness into daily life.
Sport science studies the prevention and treatment of sports injuries through areas like physiology, psychology, and biomechanics. It also includes topics like nutrition, exercise physiology, biomechanics, sports medicine, sports psychology, and sports nutrition. The scientific principles of exercise include individual differences in response to exercise, overload and progression in training, adaptation to increased demands, and specificity of training to the activity. Programs aim to increase strength, muscle size, and endurance through factors like muscle fiber type, age, and gender. Muscular strength and endurance are related qualities important for fitness evaluation and training.
This document discusses the differences between high volume, low intensity training and high intensity training. It notes that both approaches trigger adaptations, but through different molecular pathways. While the adaptations overlap, the amplitude and angle of the adaptations differ for each approach. High intensity training increases an athlete's ability to handle fatigue and metabolic byproducts, while high volume training increases overall recovery rate. The best approach blends both low, medium, and high intensity training. Determining the optimal blend depends on factors like an athlete's training history, stress levels, goals, and estimated muscle fiber type. The document provides examples of how training could be customized based on these factors.
English Drug and Alcohol Commissioners June 2024.pptxMatSouthwell1
Presentation made by Mat Southwell to the Harm Reduction Working Group of the English Drug and Alcohol Commissioners. Discuss stimulants, OAMT, NSP coverage and community-led approach to DCRs. Focussing on active drug user perspectives and interests
VEDANTA AIR AMBULANCE SERVICES IN REWA AT A COST-EFFECTIVE PRICE.pdfVedanta A
Air Ambulance Services In Rewa works in close coordination with ground-based emergency services, including local Emergency Medical Services, fire departments, and law enforcement agencies.
More@: https://tinyurl.com/2shrryhx
More@: https://tinyurl.com/5n8h3wp8
Digital Health in India_Health Informatics Trained Manpower _DrDevTaneja_15.0...DrDevTaneja1
Digital India will need a big trained army of Health Informatics educated & trained manpower in India.
Presently, generalist IT manpower does most of the work in the healthcare industry in India. Academic Health Informatics education is not readily available at school & health university level or IT education institutions in India.
We look into the evolution of health informatics and its applications in the healthcare industry.
HIMMS TIGER resources are available to assist Health Informatics education.
Indian Health universities, IT Education institutions, and the healthcare industry must proactively collaborate to start health informatics courses on a big scale. An advocacy push from various stakeholders is also needed for this goal.
Health informatics has huge employment potential and provides a big business opportunity for the healthcare industry. A big pool of trained health informatics manpower can lead to product & service innovations on a global scale in India.
Joker Wigs has been a one-stop-shop for hair products for over 26 years. We provide high-quality hair wigs, hair extensions, hair toppers, hair patch, and more for both men and women.
This particular slides consist of- what is Pneumothorax,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is a summary of Pneumothorax:
Pneumothorax, also known as a collapsed lung, is a condition that occurs when air leaks into the space between the lung and chest wall. This air buildup puts pressure on the lung, preventing it from expanding fully when you breathe. A pneumothorax can cause a complete or partial collapse of the lung.
Sectional dentures for microstomia patients.pptxSatvikaPrasad
Microstomia, characterized by an abnormally small oral aperture, presents significant challenges in prosthodontic treatment, including limited access for examination, difficulties in impression making, and challenges with prosthesis insertion and removal. To manage these issues, customized impression techniques using sectional trays and elastomeric materials are employed. Prostheses may be designed in segments or with flexible materials to facilitate handling. Minimally invasive procedures and the use of digital technologies can enhance patient comfort. Education and training for patients on prosthesis care and maintenance are crucial for compliance. Regular follow-up and a multidisciplinary approach, involving collaboration with other specialists, ensure comprehensive care and improved quality of life for microstomia patients.
As Mumbai's premier kidney transplant and donation center, L H Hiranandani Hospital Powai is not just a medical facility; it's a beacon of hope where cutting-edge science meets compassionate care, transforming lives and redefining the standards of kidney health in India.
The facial nerve, also known as cranial nerve VII, is one of the 12 cranial nerves originating from the brain. It's a mixed nerve, meaning it contains both sensory and motor fibres, and it plays a crucial role in controlling various facial muscles, as well as conveying sensory information from the taste buds on the anterior two-thirds of the tongue.
The Importance of Black Women Understanding the Chemicals in Their Personal C...bkling
Certain chemicals, such as phthalates and parabens, can disrupt the body's hormones and have significant effects on health. According to data, hormone-related health issues such as uterine fibroids, infertility, early puberty and more aggressive forms of breast and endometrial cancers disproportionately affect Black women. Our guest speaker, Jasmine A. McDonald, PhD, an Assistant Professor in the Department of Epidemiology at Columbia University in New York City, discusses the scientific reasons why Black women should pay attention to specific chemicals in their personal care products, like hair care, and ways to minimize their exposure.
Michigan HealthTech Market Map 2024. Includes 7 categories: Policy Makers, Academic Innovation Centers, Digital Health Providers, Healthcare Providers, Payers / Insurance, Device Companies, Life Science Companies, Innovation Accelerators. Developed by the Michigan-Israel Business Accelerator
CHAPTER 1 SEMESTER V COMMUNICATION TECHNIQUES FOR CHILDREN.pdfSachin Sharma
Here are some key objectives of communication with children:
Build Trust and Security:
Establish a safe and supportive environment where children feel comfortable expressing themselves.
Encourage Expression:
Enable children to articulate their thoughts, feelings, and experiences.
Promote Emotional Understanding:
Help children identify and understand their own emotions and the emotions of others.
Enhance Listening Skills:
Develop children’s ability to listen attentively and respond appropriately.
Foster Positive Relationships:
Strengthen the bond between children and caregivers, peers, and other adults.
Support Learning and Development:
Aid cognitive and language development through engaging and meaningful conversations.
Teach Social Skills:
Encourage polite, respectful, and empathetic interactions with others.
Resolve Conflicts:
Provide tools and guidance for children to handle disagreements constructively.
Encourage Independence:
Support children in making decisions and solving problems on their own.
Provide Reassurance and Comfort:
Offer comfort and understanding during times of distress or uncertainty.
Reinforce Positive Behavior:
Acknowledge and encourage positive actions and behaviors.
Guide and Educate:
Offer clear instructions and explanations to help children understand expectations and learn new concepts.
By focusing on these objectives, communication with children can be both effective and nurturing, supporting their overall growth and well-being.
CHAPTER 1 SEMESTER V COMMUNICATION TECHNIQUES FOR CHILDREN.pdf
Health and fitness.pdf
1. Section
2
Key Points
1 Components of Fitness
2 Principles of Exercise
3 Frequency, Intensity, Time, Type (FITT)
4 Safety and Smart Training
5 Nutrition and Diet
HEALTH AND FITNESS
To every man there comes in his lifetime that special
moment when he is figuratively tapped on the shoulder
and asked to do a very special thing—unique to him
and his talents. What a tragedy if that moment finds him
unprepared or unqualified for that work.
Sir Winston Churchill
e
Personal
Development
Track
2. Personal
Development
Track
Introduction
Have you ever noticed during sports competition that the individual or team that tires
first often loses? It’s the same for Soldiers. Your ability to cope with battlefield challenges
depends greatly on your level of physical fitness. Physical fitness not only determines
how well you perform in combat, but also enhances your overall quality of life,
improves your productivity, and brings about positive physical and mental changes.
Your physical fitness benefits both the Army and you. The Army needs physically fit
Soldiers, and when you are fit, you are more likely to lead an enjoyable, productive life.
As an officer, how important is your level of physical fitness? How does your fitness
affect your unit’s combat readiness?
You’re probably tired of hearing how important it is to be in great shape as an
officer, but it’s a basic truth. You don’t have to be the best at everything, but you
definitely need to be one of the most physically fit Soldiers in your platoon.
Morale improves when your Soldiers are constantly trying to beat you in a run or
in an individual event like pull-ups or the rope climb. When that happened to me
as a platoon leader that meant instant respect. My Soldiers all knew I could run or
road march to the end with any of them. You can’t motivate Soldiers in a road
march if you are visibly in bad shape. It’s a sad [sight] when a lieutenant can’t
lead his Soldiers physically. Ask yourself: How can you lead or motivate your
Soldiers if you’re not at the head of the formation? When it comes to the combat
environment, physical fitness is crucial. If you allow your Soldiers to deploy in
poor condition, you have failed them. Being physically fit out here [in
Afghanistan] will help your Soldiers bear some of the rigors of a combat tour: less
sleep, very random and increasingly changing rest patterns, extreme heat, heavy
weights, and less than standard nutrition, to name a few. Staying in shape in a
combat environment can be a tough task, because you may lack the time or
facilities to exercise as you may have been able to in garrison. However, solid
cardiovascular fitness will make a significant difference in higher elevations, and
upper body and leg strength may prevent exhaustion from heavy gear in hot
weather (3rd Brigade, 25th Infantry Division (L), 2005).
ILT Eliel Pimentel
Health and Fitness ■ 77
3. Components of Fitness
Your physical fitness is your ability to perform physical work, training, and other activities
throughout your daily work schedule. Physical fitness is multidimensional, and—based on
your goals—some components will be more valuable than others.
Five key components define your physical fitness:
• Cardiorespiratory (CR) endurance—how efficiently your body delivers oxygen and
nutrients for muscular activity and transports waste from the cells
• Muscular strength—the greatest amount of force your muscle or muscle group
can exert in a single effort
• Muscular endurance—the ability of your muscle or muscle group to perform
repeated movements for extended periods
• Flexibility—the ability to move your joints (elbow or knee, for example) or any
group of joints through their entire normal range of motion
• Body composition—the amount of body fat you have in comparison with your total
body mass.
Improving the first three of these components will improve your body composition by
decreasing your body fat. Excessive body fat detracts from the other fitness measures,
reduces your physical and mental performance, detracts from your appearance, and
increases overall health risks. One measurement of body fat is as a percentage of your
total weight. The Army’s maximum allowable percentages of body fat, by age and gender,
are listed in Figure 2.1.
Besides your physical fitness, you should also work to improve your motor fitness. Motor
fitness—speed, agility, muscle power, eye-hand coordination, and eye-foot coordination—
directly affect a Soldier’s performance on the battlefield.Appropriate training will improve
these elements up to each Soldier’s individual potential.
The goal of the Army’s fitness program is to improve physical and motor fitness through
sound, progressive, mission-specific physical training at both the individual and unit levels.
Principles of Exercise
Practicing the basic exercise principles is crucial for you to develop an effective fitness-
training program. The principles of exercise apply to everyone at all levels of physical
training, from the Olympic champion to the weekend golfer. They apply especially to fitness
training for military personnel because having standard fitness principles across the
organization saves time, energy, resources—and prevents injury.
You can easily remember the basic principles of exercise if you recall the P-R-O-V-R-
B-S acronym:
78 ■ SECTION 2
Figure 2.1 Body Fat Standards
P-R-O-V-R-B-S
the basic exercise
principles—Progression,
Regularity, Overload,
Variety, Recovery,
Balance, and Specificity
4. P Progression—The intensity and duration of exercise must gradually increase to
improve your fitness level. A good guideline for improvement is a 10 percent gain
at specified intervals.
R Regularity—To achieve effective training you should schedule workouts in each of
the first four fitness components at least three times a week. Regularity is also key
in resting, sleeping, and following a good diet.
O Overload—The workload of each exercise session must exceed the normal demands
placed on your body to bring about a training effect. You’ve often heard this
expressed as “No pain, no gain.” A fitness trainer, such as your ROTC instructor,
can help you learn to tell the difference between pain that results from an optimum
level of overload and pain that indicates potential injury.
V Variety—Changing activities reduces the boredom and increases your motivation
to progress.
R Recovery—You should follow a hard day of training for a given component of fitness
by an easier training or rest day for that component. This helps your body recover.
Another way to promote recovery is to alternate the muscle groups you exercise
every other day, especially when training for strength and muscle endurance.
B Balance—To be effective, a fitness program should address all the fitness
components, since overemphasizing any one of them may detract from the others.
S Specificity—You must gear training toward specific goals. For example, Soldiers
become better runners if their training emphasizes running drills and techniques.
Although swimming is great exercise, it will not improve a two-mile-run time as
much as a coordinated running program does.
Frequency, Intensity, Time, Type (FITT)
To succeed in any fitness-training program you undertake, you must track your frequency,
intensity, time, and type of exercise (FITT). You can use the acronym FITT to remember
these factors easily.While FITT is just one method of developing a proper long-term physical
fitness regime, fitness experts agree that you need these factors to have an effective, safe
daily workout program.
Frequency
Frequency is the number of workouts you perform each week. A basic guideline is three
to five cardiovascular workouts, two to three strength workouts, two to five calisthenics
workouts, and three to six flexibility workouts weekly.
Intensity
Intensity is how hard you work out. You can measure intensity by something called RPE
(Rating of Perceived Exertion), which is a psychological scale and reflects how hard the
workout feels to you.
The most commonly used indicator of your workout intensity is your heart rate. Ideally,
you should stay within a productive heart-rate zone. You can use your age to find your
Target Heart Rate (THR).
Finding Your THR
• Your maximum heart rate (MHR) is approximately 220 minus your age
• Your lowest target heart rate is equal to MHR 3 .60
• Your highest target heart rate is equal to MHR 3 .85.
Health and Fitness ■ 79
FITT
the factors of a
successful fitness-
training program:
frequency, intensity,
time, and type
Rating of Perceived
Exertion–Two RPE scales
are in common use. The
scales are either 6 to 20
or 0 to 10. Although
the RPE scale of 6–20
does not measure heart
rate, it theoretically
correlates (for example:
6560 heartbeats per
minute, or bpm; 7 5
70bpm; 20 5 200bpm).
Your RPE on the 6-20
scale should be between
12 and 16.
5. Your THR zone is between the lowest and highest THR calculated above.As you begin
your exercise routine, your heart rate should be on the lower end of your THR zone.
Exercising above the zone increases your risk of injury and reduces your ability to perform
optimally.
Easy Versus Hard
Exercise in moderation. Never exercise a particular muscle group hard (at a high intensity
or for a long time) two days in a row. You should always follow a hard workout with a
light day or a day off. For the best development, more is not always better.
Time
Like intensity, the time you spend exercising depends on the type of exercise you are doing.
At least 20 to 30 continuous minutes of intense exercise will improve cardiorespiratory
endurance. For muscular endurance and strength, exercise time equals the number of
repetitions you do. For the average person, eight to 12 repetitions with enough resistance
to cause muscle failure will improve both muscular endurance and strength.As you progress,
you will make better strength gains by doing two or three sets of each resistance exercise.
Use flexibility exercises or stretches for varying times, depending on the objective of
the session. While warming-up before a run, for example, hold each stretch for 10 to 15
seconds. To improve flexibility, stretch during your cool-down as well, holding each stretch
for 30 to 60 seconds. If flexibility improvement is your goal, devote at least one session
per week to developing that component.
Type
Type refers to the kind of exercise you perform. When choosing the type, consider the
principle of specificity. Some people overemphasize cross training and you should avoid
this pitfall. For example, to improve your level of CR fitness (the major fitness component
in the two-mile run), do CR types of exercises. The basic rule is that to improve
performance, you must practice the particular exercise, activity, or skill you want to improve.
For example, to be good at push-ups, you must do push-ups. No other exercise will improve
push-up performance as effectively.
Safety and Smart Training
Before you begin an exercise program, ask your physician to give you a checkup.Your doctor
can advise you to avoid or participate in activities based on your current health and history.
Be sure to stay within your limits. If you are injured while exercising, remember to
P-R-I-C-E your recovery.
P Protect—Protect the injured area from further injury. You can wrap it lightly in
an elastic bandage or wear a padded brace. Do not tightly or heavily tape up an
injury, as good circulation is important to healing.
80 ■ SECTION 2
How Do You Take Your
Pulse?
The first step is to find
your pulse. If you are
right-handed, use the
pads of your index,
middle, and ring fingers
to find the pulse on your
left wrist. Do the reverse
if you are left-handed or
wearing a watch on your
left wrist. Move your
fingers to just below the
base of your thumb on
your wrist and press
down with your finger
pads until you feel the
throb of your pulse.
Time your pulse for 10
seconds with the first
beat counted as zero
rather than one. Then
multiply this number by
six to find the number of
“heartbeats per minute
(bpm).” When you
measure your heartbeats
per minute during a
workout, you want the
rate to be within your
target heart zone.
Critical Thinking
Describe a stressful physical event you have experienced (in training, sports,
work, or school). How might improved physical fitness have helped you?
e
P-R-I-C-E
the procedures for early
injury treatment:
protect, rest, ice,
compression, and
elevation
6. R Rest—Rest the injured area. Use a sling, cane, brace, or crutch as necessary to
take your weight and decrease activity off the affected body part. Keep the joint
or muscle as inactive as possible.
I Ice—Apply ice to the injured area for five to 15 minutes. Wrap several handfuls
of crushed ice in a towel and hold it on and around the injured area. Many people
instinctively try to soak an injury in warm water, and while this increases blood
flow to the injury, it does not ease the inflammation and swelling.
C Compression—Wrap an elastic bandage around the ice to compress the injured area
lightly—but not enough to cut off circulation to the injured area. After the cold
compress, wrap the affected area lightly in an elastic bandage or use a flexible brace.
Don’t wrap any injury too tightly, as this will cut off good circulation to the injury.
E Elevation—Raise the affected area slightly to reduce swelling and inflammation.
In addition to P-R-I-C-E, you can talk to your doctor about using anti-inflammatory
medication as needed, such as aspirin, acetaminophen, or ibuprofen. You should check to
see if you have allergies to these drugs before use. Under no circumstances should you take
them while drinking alcohol.
Smart Training
You live in your skin and know how your body feels and works best. That is why you should
take responsibility for managing your own fitness-training program. Knowing your limits
and capabilities is key to setting goals for physical fitness improvement.
Smart training means observing some well-recognized guidelines:
• Progression—As you have seen, increasing intensity and/or duration by 10 percent
at regular intervals is a good idea.
• Warm-up—Always take a few minutes to warm up your muscles to reduce your
chances of injury. Your warm-up should include some running in place or slow
jogging, stretching, and calisthenics. It should last five to seven minutes and should
occur just before the CR or muscular endurance and strength part of the workout.
• Stretching—Critical to improving your flexibility, stretching increases your overall
fitness and reduces the chance of muscle injury. After exercising, you should cool
down by walking and stretching until your heartbeat reaches 100 bpm and heavy
sweating stops.
• Mechanics—Concentrate on your form when exercising. Maintain intensity levels,
but don’t let your form suffer.You will not improve by doing exercises or repetitions
incorrectly—you only increase your chances of injury.
• Healthy Diet—You’ve heard that “You are what you eat.” Food is your source of
strength and energy. What you eat will dramatically affect your ability to maintain
and improve your overall fitness.
Nutrition and Diet
Complete physical fitness is not just about exercise, but also includes good nutrition and
a sensible diet.You maintain a healthy body weight and body fat percentage through sound
diet and exercise to ensure the best health, fitness, and physical performance. All of these
things are relevant to maintaining military readiness and achieving peak performance.
The Food Pyramid
Knowing the US Department of Agriculture (USDA) Guidelines and understanding the
Food Pyramid to determine your daily requirements of carbohydrates, proteins, and fat
will help you make healthy food choices and improve your physical fitness. A new version
Health and Fitness ■ 81
Food Pyramid
an Agriculture
Department nutrition
tool to help you choose
the foods and amounts
right for you
7. of the pyramid debuted in 2005 and shows the types of foods and the proportions that
most healthy people should eat.
In addition, USDA has an interactive website to help you track your diet. Visit
www.MyPyramid.gov, where you can personalize your diet by age, gender, and general
fitness level.
A healthy diet has the right kinds of foods in the right amounts. Look at the Food
Pyramid in Figure 2.2. The person walking up the steps on the left represents the need for
daily physical activity and different individuals’ different nutrition needs. The different
widths of the food group bands indicate the need for proportion—how much you should
choose from each group.
The six color bands symbolize the food you need daily from each group for good health.
• Orange (grains): USDA recommends you eat at least three ounces of whole-grain
bread, cereal, crackers, rice, or pasta every day. Half your grains should be whole.
To make sure you’re eating whole grains, look for the word“whole”before the grain
name on the list of ingredients.
• Green (vegetables): You should vary vegetable servings, eating more dark green
vegetables, orange vegetables, and dried beans and peas.
• Red (fruits): Eat a variety of fresh, frozen, canned, or dried fruit, but go easy on
fruit juices, which may contain empty calories in the form of added sugars and
sweeteners.
• Yellow (oils and fats): Most of your fats should come from fish, nuts, and vegetable
oils. Limit your consumption of solid fats like butter, stick margarine, shortening,
and lard. Instead, when possible, consume foods with omega fish oils, which help
maintain your cardiovascular health.
• Blue (milk, an important source of calcium): Choose low-fat or fat-free milk. If
you don’t or can’t drink milk, choose lactose-free products or other sources of
calcium, such as hard cheese (cheddar, mozzarella, Swiss, or parmesan), cottage
cheese, and low-fat or fat-free yogurt (including frozen yogurt).
• Purple (meat, beans, and eggs): You may notice that this band, like the yellow
band for oils, is thinner than the others. This visually reminds you to “Go lean on
protein.”Choose low-fat or lean meats and poultry that are baked, broiled, or grilled
82 ■ SECTION 2
Figure 2.2 The Food Pyramid
8. rather than fried. Vary your choices, including more fish, beans, peas, nuts, and
seeds. If meat typically covers most of your plate, take another look at the Food
Pyramid.
Substances to Avoid
Proper health and fitness reflect a mature decision you make to set a good example for
your unit. Moreover, it’s a wise lifestyle choice that will help you live a longer, more
productive life. As an officer in training, you should avoid substances that detract from
your physical performance and even harm your health (drugs, tobacco, alcohol, etc.).
Alcohol
Many people in our society have traditionally believed that alcohol—wine, beer, or hard
liquor—relaxes you, increases your self-confidence, and alters your perception of stress
or fatigue. It’s true that for most people, light consumption of alcoholic beverages can be
a pleasant social diversion. But habitual, heavy drinking or binge drinking can cause severe
dehydration, decreased performance, dependence, and harm to your metabolism.
The Army expects you to exercise your judgment and drink responsibly, which includes
obeying all laws regarding driving and the legal drinking age, if you choose to drink at all.
And never drink to “quench your thirst” before, during, or after a workout.
Tobacco
Cigarettes, cigars, and “smokeless” tobaccos contain a whole gamut of cancer-causing
chemicals that provide no positive health effects. Some maintain that the “buzz” from
tobacco leads to improved performance and reaction times, but no medical evidence
supports this position. In the interest of good physical fitness, it is better if you don’t smoke
at all. If you do smoke, however, limit your intake and avoid smoking before, during, and
after workouts. Smoking increases your heart rate and blood pressure.
Controlled Substances
Controlled substances are those strictly regulated by the government and may require
medical prescription. You should use such substances only under medical supervision.
Other drugs such as amphetamines, narcotics, steroids, and other so-called “performance
enhancing drugs” are illegal and banned by the military. These drugs change performance
by increasing central nervous system arousal. They increase your heart rate and blood
pressure and they may cause dizziness, nausea, irritability, insomnia—even death. No
one interested in good physical fitness consumes these substances; they can only detract
from your performance in both the short and long term. The Army forbids their use.
Health and Fitness ■ 83
You can find the Army’s
health-promotion and
wellness website at
www.hooah4health.com.
9. CONCLUSION
e
84 ■ SECTION 2
Health and fitness are integral parts of military life. They are critical for readiness
and important to the well-being of the individual Soldier. Although not a cure-all,
a properly planned fitness program yields many physical and mental benefits.
Effective physical training can improve your body composition (decrease body fat
and increase lean body weight), ability to work, mental alertness, self-confidence,
and general well-being. Exercise also decreases metabolic and mental health risks,
such as high blood pressure, coronary heart disease, stroke, anxiety, depression,
and much more.
With assistance from your ROTC instructors, you now should be able to apply
the Army’s general physical fitness principles to create a self-directed physical
training program that meets your needs and fulfills your personal and
professional goals.
Learning Assessment
1. What are the components of physical fitness?
2. Describe the principles of physical fitness as expressed by the acronym
P-R-O-V-R-B-S.
3. Explain the key factors of physical fitness training (FITT).
4. Explain how you can apply the USDA Food Pyramid to make improvements in
your diet.
Key Words
P-R-O-V-R-B-S
FITT
P-R-I-C-E
Food Pyramid
10. References
3rd Brigade,25 Infantry Division (L).May 2005.Operation Enduring Freedom: Afghan Leader
Book, April 2004–May 2005. Retrieved 9 August 2005 from http://rotc.blackboard.com/
courses/1/CCR/content/_488714_1/Operation_Enduring_Freedom_Leader_Book_Apr_
04___May_05.pdf
AR 40-501, Standards of Medical Fitness. 14 December 2007.
AR 350-15, Army Physical Fitness Program. November 1989.
AR 600-9, The Army Weight Control Program. 27 November 2006.
DA PAM 350-18, US Military Academy Cadet Army Orientation Training. 28 May 1974.
Field Manual 7-1, Battle Focused Training. 15 September 2003.
Field Manual 21-18, Foot Marches. 1 June 1990.
Field Manual 21-20, Physical Fitness Training. Change 1. 1 October 1998.
Health and Fitness ■ 85