Pre-selection physical fitness training program - Canadian Forces ...

More documents

Recommendations

Info

n Eat protein as an important part of your balanced diet. Good sources are fish, poultry, lean beef, shellfish, eggs, and cheese. Protein provides the building blocks for new muscle and enzymes to provide energy. n Eat lots of fresh vegetables as part of your balanced diet as they provide vitamins, minerals, fuel, and other nutrients for both health and high performance. n Keep fat intake to a minimum. This includes such items as butter, oils, creamy sauces, fried foods, fatty cuts of meat, and snacks like potato chips and peanuts. n Keep alcohol intake to a minimum as it is low in nutrients, high in calories, and impairs your mental performance. In addition, alcohol is very dehydrating and its detrimental effects can last for up to 48 hours. JTF 2 does not recommend the use of dietary supplements during training and prohibits their use during Phase III of the selection process. In order to meet the additional caloric demands of the training program it is recommended that candidates adhere to a balance diet by adding additional nutrients and fluids. For more information on nutrition for the athlete and dietary supplements, it is recommended that you review the Dietary Supplements Dilemma and Top Fuel for Top Performance brochures available at your local PSP Health Promotion Office of by downloading a copy at http://www.forces.gc.ca/health/Services/Engraph/health_promotion_home_e.asp http://www.forces.gc.ca/health/Services/health_promotion/Engraph/factsheet_toc_e.asp JOINT TASK FORCE TWO PAGE 11
HINTS FOR LONG DISTANCE MARCHING Preparing for a March n Trim toenails at least every two or three weeks. n Cut toenails short and square, and straight across. n Keep feet clean and dry, use foot powder. n Wear clean, dry, unmended, good-fitting socks with seams and knots outside. n A nylon sock liner can reduce friction and add protection. n Carry an extra pair of socks on long marches. n When breaking in a new pair of boots alternate with another older pair. Warm-Up Exercises Follow the instructions on pages 30-32 to ensure a complete and thorough warm-up prior to undertaking a march. A comprehensive warm-up will make your march more comfortable and minimize the potential for injury. After a March n Wash and dry socks, and dry boots n Medicate blisters, abrasions, corns and calluses. n Inspect painful feet for sprains and improper fitting socks and boots. n Feet can develop red, swollen, tender skin along the sides of the feet from prolonged marching that can cause blisters. If this occurs your feet may require aeration, elevation, rest and you may need wider footwear. n Prevent major foot problems by keeping your feet clean. Blisters and abrasions surrounded by dirt and perspiration can cause infection and serious injury. n If possible, give your feet a daily footbath and dry your feet well. Blisters Common causes of blisters and abrasions are improperly conditioned feet, ill-fitting footwear and socks, improperly maintained footwear, heat, and. moisture. They are normally caused by friction or pressure, as opposed to impact. To clean a blister: Wash gently around it with soap and water, being careful not to break the skin. If unbroken, use a sterilized needle or knifepoint to prick the lower edge of the blister to remove fluid. (To sterilize needle or knifepoint, hold in a flame.) Do not remove the skin; cover the blister with an absorbent adhesive bandage or similar dressing, extending beyond the edge of the blister. After applying the dressing, lightly dust the outside of the dressing and entire foot with foot powder. PAGE 12 JOINT TASK FORCE TWO
Page 2: JTF2 Pre-Selection Physical Fitness
Page 6 and 7: JTF 2 PRE-SELECTION PHYSICAL FITNES
Page 8 and 9: JTF 2 PRE-SELECTION PHYSICAL FITNES
Page 10 and 11: INTRODUCTION Joint Task Force Two (
Page 12 and 13: PREPARATION This is a strenuous pro
Page 14 and 15: n Select the right clothing: Wear c
Page 16 and 17: Strategies for Exercising in the He
Page 20 and 21: Blisters (cont'd): Use just enough
Page 22 and 23: THE JTF 2 FITNESS PROGRAM If you ar
Page 24 and 25: -DOING IT n Each training day inclu
Page 26 and 27: DAY 7 SUNDAY DAY 6 SATURDAY DAY 5 F
Page 28 and 29: THE FITNESS CHECK WEEK The Fitness
Page 30 and 31: UPPER BODY STRENGTH Checking Your S
Page 32 and 33: LEG POWER Checking Your Power, Spee
Page 34 and 35: FITNESS CHECK ARMY FITNESS CHECKS J
Page 36 and 37: DARE TO BE CHALLENGED
Page 38 and 39: 1 n O verhead Stretch Interlock you
Page 40 and 41: DARE TO BE CHALLENGED
Page 42 and 43: n Use the illustrations and descrip
Page 44 and 45: UPPER-BODY CIRCUIT ONE 1 BENCH PRES
Page 46 and 47: 1 5 7 6 BENCH PRESS UPPER-BODY CIRC
Page 48 and 49: 1 7 6 5 BENCH PRESS ABDOMINAL CORE
Page 50 and 51: UPPER-BODY CIRCUIT FOUR 1 PUSH-UPS
Page 52 and 53: 1 AB-CORE CIRCUIT TWO ABDOMINAL-COR
Page 54 and 55: ABDOMINAL-CORE (ABCORE) CIRCUIT #4
Page 56 and 57: 1 6 5 LEG PRESS HIP ABDUCTION HIP A
Page 58 and 59: 6 1 5 SQUATS HIP ABDUCTION HIP ADDU
Page 60 and 61: 1 6 5 DUMBBELL SQUATS HIP ABDUCTION
Page 62 and 63: 1 6 5 SQUATS HIP ABDUCTION HIP ADDU
Page 64 and 65: POWER AND SPEED TRAINING There are
Page 66 and 67: R R R R L L L L DRILL Hop on same l
Page 68 and 69:
NOTES JOINT TASK FORCE TWO PAGE 61
Page 70 and 71:
Instructions for Completing the Per
Page 72 and 73:
PERSONAL TRAINING RECORD A B Distan
Page 74 and 75:
Page 76 and 77:
Page 78 and 79:
Page 80 and 81:
Page 82 and 83:
Page 84 and 85:
Page 86 and 87:
Page 88 and 89:
Page 90 and 91:
Page 92 and 93:
Page 94 and 95:
Page 96 and 97:
Page 98 and 99:
Page 100 and 101:
show all

Pre-selection physical fitness training program - Canadian Forces ...

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?