CHAPTER 4: LESSON SPECIFICATIONS COURSE TITLE: RED STAR COURSE ENABLING OBJECTIVE AND TEACHING POINTS CTS NUMBER: A-CR-CCP-116/PC-001 TRAINING DETAILS PHYSICAL FITNESS: 413.02 5. TIME Two 30 minute periods. 4-81 1. PERFORMANCE Discuss the components of personal physical fitness. 2. CONDITIONS: a. Given instruction on how to prepare and manage a personal physical fitness programme; and b. Denied assistance. 3. STANDARD The cadet must prepare a personal fitness program to the satisfaction of the instructor. 4. TEACHING POINTS: a. fitness; b. activities; c. development; and d. variety. 6. METHOD/APPROACH: a. lecture; b. discussion; and c. performance. 7. SUBSTANTIATION This lesson will impress upon the cadets the importance of a good attitude in physical fitness. 8. REFERENCES a. Cadet Reference Book (pages 13-10 to 13-14); b. Canada s Physical Activity Guide; and c. Master Lesson Plan. 9. TRAINING AIDS N/A. 10. TEST DETAILS As per the Standard Statement. 11. REMARKS: a. The promotion of physical fitness is one of the primary aims of the cadet movement; b. It is important for the cadets to understand the minimum physical fitness standards required of all cadets. Regular physical activity can assist the cadet with weight control, help manage stress and enhance personal health and well-being; and c. Remember this class must stress the importance of establishing a personal physical fitness programme for themselves. A-CR-CCP-119/PH-001
A-CR-CCP-121/PT-001 EO 413.02: DISCUSS THE COMPONENTS OF PERSONAL FITNESS FITNESS Aerobic fitness measures how well our hearts, lungs, and muscles carry and use oxygen while we do non-stop physical activities. Aerobic activities can help our fitness and endurance. Such activities can include swimming; cycling and running. Improvements in aerobic activity are often measured by recording our pulse rate before and after an endurance activity. As our aerobic endurance improves, our pulse rates lower. Anaerobic fitness is muscular strength and endurance. Muscular strength is how hard or how far we can move our bodies or an object once. Muscular endurance is how long we can repeatedly move our bodies or an object. ACTIVITY Endurance Activities help your heart, lungs and circulatory system stay healthy and give you more energy. They range from walking and household chores to organized exercise programs and recreational sports. 13-12
A-CR-CCP-121/PT-001 Flexibility Activities help you to move easily, keeping your muscles relaxed and your joints mobile. Regular flexibility activities can help you to live better, longer, so that your quality of life and independence are maintained as you get older. Flexibility activities include gentle reaching, bending, and stretching of all your muscle groups. Strength Activities help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis. Strength activities are those that make you work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door. DEVELOPMENT Physical activities that increase your fitness are designed around these guidelines: a. Progression the principle of progressive overload increase the demands of an activity (duration and intensity) gradually over a period of time; b. Specificity the effects of activity are specific to the types of training done: running improves aerobic fitness; medicine ball exercises improve co-ordination, agility, and strength; and so on; c. Consistency it is important to exercise regularly. Studies show that, for fitness improvement, three times a week is twice as good as two times a week; and, d. Flexibility Inclement weather (heat and humidity or extreme cold), facility conflicts, or other factors may cause you to miss or modify sessions. Try to stick to a routine, but be flexible and improvise whenever necessary. Sticking with it: a. train with a friend or listen to music; b. record your workouts and progression on a daily chart; c. vary your routine, and, d. challenge yourself to do better. VARIETY Participate in as much physical activity as your schedule allows; team sports, personal fitness training, pastimes, or simply being active in everyday activities walk to school, take the stairs, etc. 13-13
A-CR-CCP-121/PT-001 Even if you are specializing in one sport, studies show that risk of repetitive injuries decrease, and overall development increases when activities are varied. Allow your body sufficient time in between sessions and activities to recover. Never continue when you are injured. Example activities (if you want specific information on a personal fitness program consult a professional with a Personal Fitness and Lifestyle Consultant, or Personal Fitness Consultant qualification). Walking jogging and hiking remember to stretch your whole body especially your sides, lower back, groin and legs prior to starting. This activity takes little equipment to do. Select a pair of shoes or boots designed for your activity, and you are off. Your community will probably have fitness, nature or hiking trails available for recreational use. There may also be a walking, running, hiking or long-distance walking club in your community 13-14
A-CR-CCP-121/PT-001 Cycling and stationary cycling as always, you must think safety. An approved helmet is essential for all outdoor biking activities. A thorough stretch of the whole body is needed especially shoulders, sides, lower back and legs. This activity is excellent for aerobic endurance and muscle conditioning. Depending on the type of cycling that you want to do, you may need a particular type of bike touring, a mountain, racing etc. get advice at your local specialty bike store, not at the all purpose store which sells more than bikes. Look for approved bike trails and avoid wet conditions where your bike will damage the trails. Swimming excellent aerobic and muscle conditioning exercise. Always swim where there is a qualified lifeguard and never swim alone. Stretch all your body remembering shoulders and chest. Avoid using one swimming style continuously. When swimming in open water, have a safety boat follow you and wear a bright coloured swimming cap. Self-defence builds self-confidence, provides you with a aerobic and muscular workout and can help improve your self-dignity and selfworth. Self-defence is derived from several martial arts. There are hundreds to choose from here are two examples: a. Yoshinkan Aikido relies on timing, balance and control rather than speed and strength. Good for dexterity, endurance and understanding body mechanics; and, b. Brazilian Jiu-jitsu relies on balance and control, excellent aerobic and muscular endurance workout. When looking for a self defence/martial arts club, ask the instructor if they have a teaching license, and do they allow you to come and watch and try a class for free, to see if this type is for you. Do not be pressured into signing up for a year, take the one month package to see if you like it, then decide. Rope skipping and calisthenics are good aerobic activity. They will improve agility, coordination and develop muscles. Little equipment and space required. Cross-country skiing, skating and snow shoeing are very high aerobic activities that improve balance, agility and muscle development. Safety outdoors is a high concern dress warmly and 13-15
A-CR-CCP-121/PT-001 beware of cold weather related injuries (frostbite, snow-blindness). Remember to stretch for these activities. Take a course or program to help in the development of skill. Skiing and snow shoeing can be used for wilderness expeditions. Biathlon is an excellent sport for developing overall fitness. The Army Cadet Program supports biathlon competitions in your area there may be support available for your corps team. 13-16
ROYAL CANADIAN ARMY CADETS Star Program Master Lesson Plan RED STAR COURSE ENABLING OBJECTIVE(S): PO: PHYSICAL FITNESS 413.02: Discuss the Components of Personal Physical Fitness REFERENCE(S): A. A-CR-CCP-119/PH-001 Red Star Course Training Plan; Chapter 4, Page 4-81. B. A-CR-CCP-121/PT-001 Cadet Reference Book, Pages 13-10 13-14. C. Canada s Physical Activity Guide: http://www.hc-sc.gc.ca/hppb/paguide SUPPLEMENTARY REFERENCE(S): CATO 42-05, Annex C TRG AID(S): A. OHP B. OHP Slides STUDENT AID(S): A. Red Star Handbook B. Pencil and notebook METHOD: Lecture and Discussion TIME: 2 x 30 Minutes REVIEW TIME: 3 Minutes I PO 413: GREEN STAR - PHYSICAL FITNESS 1. How can a regular fitness program be a benefit to you? Answer: A regular fitness program will assist with weight control, help you manage stress, and will improve your overall health, and self-confidence. 2. Why should you do a warm up and a cool down when taking part in a physical activity? Answer: The stretching done during the warm up will help prepare your muscles for the activity, and will help prevent injury and strains. The cool down lowers the heart rate and body temperature, and it will help prevent stiffness and soreness later on. 3. What are the aims of the Army Cadet Fitness Test? Answers: (i) Identify the standard of fitness of army cadets. (ii) Motivate the cadets to participate in physical activities. (iii) Create interest in fitness through the awarding of badges. (iv) Confirm the ability of the cadet to meet NSCE standards. 2006-05-05 1/5
(v) Encourage cadets to prepare to meet the standards for Advanced Training Courses. INTRODUCTION TIME: 1 Minute WHAT: WHY: WHERE: During this period of instruction cadets will learn how to prepare a personal physical fitness program. The promotion of physical fitness is one of the aims of the cadet movement. This lesson will impress upon the cadets the importance of a good attitude in physical fitness. Regular physical activity can assist the cadet with weight control, help manage stress and enhance personal health and well-being. Red Star cadets, will be required to develop a physical fitness program for themselves to improve on their fitness level and health. BODY I STAGE 1: THE COMPONENTS OF PHYSICAL FITNESS INSTR NOTES TIME: 15 Minutes 1. Fitness: There are two types of fitness that can develop a healthy strong body. a. Aerobic fitness: Measures how well our hearts, lungs, and muscles carry and use oxygen while we do non-stop physical activities. Aerobic activities can help our fitness and endurance. Such activities can include swimming; cycling and running. Improvement in aerobic activity is often measured by recording our pulse rate before and after an endurance activity. As our aerobic endurance improves, our pulse rates lower. b. Anaerobic fitness: Muscular strength and endurance. Muscular strength is how hard or how far we can move our bodies or an object once. Muscular endurance is how long we can repeatedly move our bodies or an object. 2. Activity: The activity part of your session can be a run, an obstacle course, a basketball game, circuit training, or a combination of these. There are three categories of activities: a. Endurance activities: Help your heart, lungs and circulatory system stay healthy and give you more energy. They range from walking and household chores to organized exercise programs and recreational sports. b. Flexibility activities: Help you to move easily, keeping your muscles relaxed and your joints mobile. Regular 2/5
flexibility activities can help you to live better, longer, so that your quality of life and independence is maintained as you get older. Flexibility activities include gentle reaching, bending, as well as stretching of all your muscle groups. c. Strength activities: Help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis. Strength activities are those that make you work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door. 3. Development: Physical activities should be designed to increase your fitness. Following these guidelines will help you have an effective, safe, and enjoyable activity. a. Progression: Increase the demands of the activity gradually. b. Specificity: Different activities accomplish different things. Running improves aerobic fitness, soccer improves agility and endurance, and so on. Try to do a variety of things to ensure a balanced program. c. Consistency: It is important to exercise regularly (at least three times a week). To help you stick with it: (i) (ii) (iii) (iv) train with a friend or listen to music; record your workouts and progression on a daily chart; vary your routine, and challenge yourself to do better. d. Flexibility: Try to stick to a routine, but be flexible. Be prepared for bad weather or a schedule change. 3. Variety: Participate in as much physical activity as your schedule allows; team sports, personal fitness training, pastimes, or simply being active in everyday activities, i.e. walk to school, take the stairs, etc. Even if you are specializing in one sport, studies show that risk of repetitive injuries decrease, and overall development increases when activities are varied. Allow your body sufficient time in between sessions and activities to recover. Never continue when you are injured. II CONFIRMATION STAGE 1 3/5
1. What are the two types of fitness? Explain how each can help your body? 2. What are the three types of activities? 3. What guidelines do you follow to develop physical activities? III STAGE 2 EXAMPLE ACTIVITIES TIME: 10 Minutes 1. Walking, jogging and hiking: This activity takes little equipment to do. Select a pair of shoes or boots designed for your activity, and you are off. Your community will probably have fitness, nature or hiking trails available for recreational use. There may also be a walking, running, hiking or long-distance walking club in your community. 2. Cycling and stationary cycling: This activity is excellent for aerobic endurance and muscle conditioning. Depending on the type of cycling that you want to do, you may need a particular type of bike, touring, a mountain, racing, etc. If you can, get advice at your local specialty bike store, not at the all purpose store which sells more than bikes. Look for approved bike trails and avoid wet conditions where your bike will damage the trails. Always use safety equipment and think safety. 3. Swimming: An excellent aerobic and muscle conditioning exercise. Always swim where there is a qualified lifeguard and swim with a buddy. When swimming in open water, have a safety boat follow you and wear a bright coloured swimming cap. 4. Self-defense: Builds self-confidence, provides you with a aerobic and muscular workout and can help improve your self-dignity and self worth. Self-defense is derived from several martial arts. There are hundreds to choose from and here are two examples: a. Yoshinkan Aikido: Relies on timing, balance and control rather than speed and strength. Good for dexterity, endurance and understanding body mechanics; and b. Brazilian Jiu-jitsu: Relies on balance and control, excellent aerobic and muscular endurance workout. 5. Rope skipping and calisthenics: A good aerobic activity that will improve agility, coordination and develop muscles. Little equipment and space required. 6. Cross-country skiing, skating and snow shoeing: These are very high aerobic activities that improve balance, agility and 4/5
muscle development. Safety outdoors is a high concern, so dress warmly and beware of cold weather related injuries (frostbite, snow-blindness). Take a course or program to help in the development of skill. Skiing and snow shoeing can be used for wilderness expeditions. Biathlon is an excellent sport for developing overall fitness. The cadet organizations support biathlon as a directed optional activity. IMPORTANT NOTE: Remember that each fitness session begins with a warm-up and ends with a cool down. IV CONFIRMATION STAGE 2 1. What type of conditioning is cycling good for? 2. What activity requires the least amount of equipment and money? 3. What sport is excellent for developing overall fitness and is supported by the Cadet Organizations? PERFORMANCE CHECK TIME: 30 Minutes I Cadets must prepare and manage a personal physical fitness program. 1. Each session must include a warm-up, activity and cool down. 2. The program should have at least three different sessions running on a three day a week schedule. CONCLUSION TIME: 1 Minute SUMMARY: A. During this period of instruction the cadets have learned how to prepare a personal physical fitness program. B. Regular physical activity can assist the cadet with weight control, help manage stress and enhance personal health and well-being. RE-MOTIVATE: A. Comment on student progress. B. Improving one s personal fitness will help them lead a healthier lifestyle. Cadets wishing to apply for an advanced training course will need to meet the minimum physical fitness standards for the training. C. This was the only Physical Fitness lesson in Red Star. The cadets will participate in the ACFT and attempt to qualify in a higher level then previously achieved. 5/5
Tune up your body and strengthen your heart, for healthy growth and development. Here are some ideas and suggestions for you to be active each day 1. Tune up your body and strengthen your heart, for healthy growth and development. 2. Set a goal to be active at least 30 minutes each day and add more activity until you reach at least 90 minutes a day. 3. Stretching, bending and reaching activities improve your posture and balance. 4. Group physical activity is a great way to meet new friends. Check your community centre for ideas. 5. Be active indoors or out, any time of the year. Get your whole family and friends-involved. 6. Strength activities build strong bones and strong muscles. 7. Regular physical activity helps maintain a healthy body weight, so you can look and feel good about yourself. 8. Reduce non active time spent on TV, video, computer games and surfing the Internet starting with 30 minutes less per day. 9. Design your own activity program. Be creative and make it fun for yourself. 10. Change your activity program anytime. Choose what you like to do. 11. Walk everywhere - to school, to the mall, to the park, to your friend s house. Walking works your body. 12. Vigorous activity makes your heart pump faster, breathing harder and your body heat rise. 13. Run, jump, skateboard, snowboard, ski, skate or toboggan. Activity works all year round. 14. Play sports of any kind. Your body will win, whatever the score. 15. Go skating, swimming, bike riding or bowling. Activity works everyday in different ways. 16. Carry the groceries, rake the leaves, or shovel snow. Help your body and your family too! 17. Take a class like yoga, hip hop, aerobics, or gymnastics. Learn some cool stuff. 18. Be active with your friends. Put on your favourite music and moooove! 19. Active bodies need energy. Check out Canada s Food Guide to Healthy Eating to make wise food choices. 20. Keep an Activity Diary. You ll be amazed how much you do! Be active indoors or out, any time of the year. Get your whole family involved. And remember, active bodies need energy. Check out Canada s Food Guide to Healthy Eating to make wise food choices. For good vibes, activate and energize yourself everyday!