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5BX EXERCISE PROGRAM PDF

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are adequately met, so should a balanced physical activity programme However, through regular exercise its efficiency can be considerably increased. 5BX. 11 MINUTE. EXERCISE PLAN. Adapted from the original. 5BX program of the Canadian Air Force. (). Compiled by. Campbell M Gold. (). 5BX meand. FIVE BASIC EXERCISES. The SBX Plan is unique: SIMPLE because it is easy to do, easy to follow. PROGRESSIVE because you can develop your.


5bx Exercise Program Pdf

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The 5BX Plan – Five Basic Exercises – was devised by Dr. Bill Orban for the Royal Canadian Air Force in the late 's. The Plan is composed of 6 charts. Air Cadets, and dependent children. A similar exercise program for RCAF male person- nel has been published under the title “5BX Plan for. Physical Fitness”. 5bx-plan - Download as PDF File .pdf) or view presentation slides online. 5BX plan. Joe Bonomo's Powerplus Exercises. Uploaded by. dfrecarey · resourceone.info

Weak back muscles are associated, in many cases, with lower back pain.

A bulging, sagging abdomen resulting from weakened abdominal muscles is detrimental to good posture. The efficiency and capacity of your heart, lungs and other organs can be improved by regular vigorous exercise. A fit person is less susceptible to common injuries, and, if injured, recovers more rapidly. The incidence of degenerative heart diseases may be greater in those who have not followed a physically active life.

Regular vigorous exercise plays an important role in controlling your weight. Regular vigorous physical activity can help you to reduce emotional and nervous tension. You are never too old to begin and follow a regular exercise programme.

Balance on one foot without support while putting on your socks or shoes.

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Gi ve yourself a vigorous rub-down with a rough towel after a shower. Take the stairs two at a time instead of trudging up one at a time. Avoid elevators for short trips. Lift your chair, don't shove it. Bend your knees fully and keep back straight when picking an object off the floor. Welcome an opportunity to walk; look for ways you can walk a few blocks rather than ways in which to avoid walking. Step out smartly and breathe deeply.

Each of these muscles has four distinct and measurable qualities which are of interest to us. I It can produce force which can be measured as strength of muscle. This is generally referred to as muscular endurance.

This is called speed of contraction. This is called the elasticity of muscle. If muscles are to function efficiently, they must be con- tinually supplied with energy fuel. This is accompli shed by the blood which carries the energy fuel from lungs and digestive system to the muscles.

The blood is forced through the blood vessels by the heart. The capacity and efficiency with which your body can funct ion depends on the degree of development of both your muscular and organic power through regular exercise.

However, the level to which you can develop these powers is influenced by such factors as the type of body you inherit, the food you eat, presence or absence of disease, rest and sleep. You are physically fit only when you have adequately developed your muscular and organic power to perform with the highest possible efficiency.

This is known as your potential physical capacity. This potential capacity varies from individual to individual. Most of us for example, could train for a lifetime and never come close to running a four minute mile simply because we weren't "built" for it. The top level at which you can perform physically right DOW is called your "acquired capacity" because it has been acquired or developed through physical activity in your daily routines.

Your body, like a car, functions most efficiently well below its acquired capacity. A car, for example, driven at its top speed of, say, miles per hour uses more gas per mile than when it is driven around miles per hour, which is well below its capacity.

Your body functions in the same way, in that the ratio of work performed to energy expended is better when it functions well below acquired capacity. You can avoid wastage of energy by acquiring a level of physical capacity well above the level required to perform your normal daily tasks.

This can be accomplished by supplementing your daily physical activity with a balanced exercise programme performed regularly. Your capacity increases as you progressively increase the load on your muscular and organic systems.

Exercise will increase physical endurance and stamina thus providing a greater reserve of energy for leisure time activities. How fit should you be? This can only be acquired by regular participation in a number of caref ully selected sports.

Such participat ion, however, is not possible for the average person for a number of reasons- availa bility of play oppo rtunity, time, finances.

The most practical physical fitness scheme for most of us is participation in one or t wo sports suppleme nted by a balanced set of exercises. The 5BX pro- gra mme has been designed to bring physical fitness withi n the reach of any healthy person who is willing to devote 11 minutes a day to a simple but balanced set of exercise s. The parts of the body that require special attention are the muscles of the shoulder and arms, abdomen and back, legs, and the heart, lungs and blood vessels.

5BX_physical fitness plan.pdf

The contribution of sports and other activities to basic physical efficiency Just as a balanced diet must be composed of a sufficient quantity of the proper kinds of foods to ensure that nutritional require ments are adequately met, so shou ld a balanced phys ical activity progra mme be composed of a sufficient quantity of the proper kind of physical acti vity so that all the important parts of the body are adequately exerci sed.

However, through regular exe rcise its efficiency can be considerably increased.

This is absolutely false. Although you may get some benefit from doing exercises until "it hurts" , this is not necessary in order to acquire an adequate level of physical fitness.

Royal_Canadian_Air_Force_Exercise_Plans_

As a matter of fact, greater benefits can be derived from exercise by avoid- ing stiffness and soreness. There are basically two ways in which you can avoid discomfort and still develop high levels of physical capacity: Warming Up The 5BX Plan was designed so that no additional warmup is necessary in order to receive its maximum benefits. The older one is, the more necessary proper warming up becomes to avoid "strained" muscles.

The 5BX Plan has a built-in method of warmup. This is achieved in two ways: For example the first exercise is a stretching and loosening exercise which limbers up the large muscles of the body. In addition, this exercise should be started very slowly and easily, with a gradual increase in speed and vigour.

Let us see how this principle applies to exercise No. You should not force yourself to do it on the first attempt, but rather start by pushing down very gently and slowly as far as you can without undue strain-then on each succeeding try push down a little harder, and, at the same time, do the exercise a little faster so that by the end of two minutes you are touching the floor and moving at the necessary speed.

All the exercises can be performed in this manner.

If you choose to do the exercises in the morning, and are a slow- starter, as soon as the alarm rings, stretch, arch your back, lift your legs, and start riding your bicycle. You become overweight and flabby when you eat more "high- calorie food" than your body can use. Foods such as fats, sugars, starches, etc.

If you eat more high-calorie foods than is required for your daily work the surplus is stored in the form of fat. Fat is stored under the skin and around the internal organs. Everyone has, or should have some fat on his body.

Royal Canadian Air Force Exercise Plans

However excessive fat storage, particularly about vital organs, impairs physical efficiency and health. Fat makes the heart work harder since each extra pound of body fat requires about one quarter of a mile of blood vessels.

It is obvious, therefore, that you cannot acquire the highest level of physical efficiency when you are overweight. The accumulation of fat on your body can be prevented or reduced either by eating less high-calorie foods or increasing your physical activity. It is better still to combine these two by cutting down on high-calorie foods and increasing your physical activity by regular, frequent exercise. The level of Physical Capacity to which you should progress is determined by your "Age ' Group".

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Levels for "Fl ying Crew" are listed separately. See "Your Physical Capacity Level" on page It is important that the exercises at any level be compl eted in II minutes. However, it is likely that in the earl y stages, an individual will comp lete certain exerci ses in less than the allotted time while others may require longer. In these circumstances the times allotted for individual exercises may be varied within the total 11 minute period.

The 5BX Plan is composed of 6 charts arranged in progression. Each chart is composed of 5 exercises which are always performed in the same order and in the same maximum ti me limit , but, as you pro- gress from chart to chart, ther e are slight cha nges in each basic exercise with a gradual demand for more effort.

A sample rating scale of Chart 3 is reproduced on the opposite page and is to be used in the following way: Do not st rain to keep knees straight, return to erec t position.

Allow knees to bend slightly. DO NOT do in one continuous movement. After every 75 steps do 10 "half knee bends", Repeat this sequence unti l required number of steps is completed. Half knee bends--Feet together , hands on hips, knees bent to form an angle of about degrees. Do not bend knees past a right angle. Str aighte n to upright position , rais- ing heel off floor, return to start ing position each time.

Keep feet in cont act with floor- the back upright and straight at all times. The column headed 1 rep- resents exercise 1 toe touch , etc. The figu res in each column indicate the number of times that each exercise is to be repeat ed in the time allott ed for that exercise. Exercise 5 is running on the spot. Two act ivities may be substituted for it however, and if you pref er, you may run or walk the recommended distance in the requ ired time in place of the stationary run of exercise 5.

The allotted time for each exercise is remain the same throughout all the chart s. It should be the same time each day. Here are some suggested times: Regardless of the time. Maximum Rate of Progression Through Chart 1 According to Age 20 years or under, at least 1 day at each level years, at least 2 days at each level years, at least 4 days at each level years, at least 7 days at each level years, at least 8 days at each level 60 years and over, at least 10 days at each level If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate of progression.

This is particularly applicable to the older age groups. For best results from 5BX the exercises must be done regularly. Remember , it may take you 6, 8, 10 months or more of daily exercises to att ain the level recommended for you, but once you have attained it, only 3 periods of exercise per week will maintain this level of physical capacity.

If for any reason illness, etc. Do drop back several levels-until you find one you can do without undue strain.

After a period of inactivity of longer than two months, or one month if caused by illness, it is recommended that you start again at Chart 1. Repeat each exercise in the allotted time or do the 5 exercises in 11 minutes. Move upward on the same chart to the next level D only after you can complete all the required movements at your present level within 11 minutes. Now start at the bottom of Chart 2 0- , and continue in this fashion upwards through the levels. Count one each time second leg touches floor.

Bend arms to lower body. S Stationary mn- count a step each time left foot touches floor-Lift feet approximately 4 inches off floor. Every 75 steps do 10 "scissor jumps". Repeat this sequence until required num- ber of steps is completed. Scissor jumps-Stand with right leg and left arm extended forward, and left leg and right arm extended backward.

Jump up-s-change position of arms and legs before landing. Repeat arms shoulder high. Do not strai n to keep knees straight.

Back straight. After every 75 steps, do 10 "astride jumps". Feel free to substitute cycling and swimming into your exercise programme. Adjust distance and times. Chart 1 is available for download as a PDF if you click here. Back to the top of the page. Progress to the next level only after you can complete the required movements at your present level in 11 minutes.

If you find yourself at a plateau, stick with it. You will eventually move ahead. Continue to progress upwards until you reach the level for your age group. What is my level of fitness? For diversity, occasionally substitute an exercise from the previous chart.

Occasionally substitute skating, cycling or swimming for running and walking.

You will have to adjust your times accordingly. If you feel able to move further through the charts than your Physical Capacity level, by all means do so. If, on the contrary, you experience great difficulty in approaching this level you should stop at a level which you feel to be within your capability. Use the goals as guidelines, and apply them with common sense. Contact S. A at va3wet gmail.Each chart is composed of five exercises that are performed within eleven minutes.

Related titles. Use chair to hook feet under only if necessary. This page was last edited on 27 January , at The fitness plans presented in this volume are unique in their simplicity and effectiveness. A 1, exercises find for need Force of.

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