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The 5BX Plan is designed to develop and hold a high level of Physical Fitness. The exercises require only eleven minutes a day and can be done in your bedroom. The RCAF acknowledges the contribution made to the preparation of the book.
The 5BX Plan is designed to develop and hold a high level of Physical Fitness. The exercises require only eleven minutes a day and can be done in your bedroom. The RCAF acknowledges the contribution made to the preparation of the book.
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The 5BX Plan is designed to develop and hold a high level of Physical Fitness. The exercises require only eleven minutes a day and can be done in your bedroom. The RCAF acknowledges the contribution made to the preparation of the book.
Droits d'auteur :
Attribution Non-Commercial (BY-NC)
Formats disponibles
Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
AUR‘ACKNOWLEDGMENT
The kind permission of the Royal Canadian
Air Force to make the text of this training
Pamphlet available to the public is grate-
fully acknowledged.
FOREWORD
“The Five Base Exercises (SBX) Plan presented inthis
ootet le designed to show you how to develop and hold &
‘igh level of piysial fines, regarlss of where you may be
Ioeate.” The scheme isnot Gependent on elsborete facies
for equipment, The exerebes require only lever misses a
‘ay and canbe done in your bedroom or beside your bed la
‘te burke
‘The diversity of work asignmens, combined with lack of
adequate gymasiun facilis st many of out slaons maker
1 aca to schedule formal py! Waning periods fr all
four personel. ‘The SBX Plan pus physica ness within
east of every member af the RCA
1 i your duty and responsibilty at 4 member of the
RCAF to maintain high level of pyle and be ready
for any emergency which may require the extended we of
your physical resources Postve physical well-being i allo
‘owl alied with mental snd emoinal fines, all of which
fre esenial ie the dicharge of normal ly aks,
Chie ofthe Defence ttCAUTION
Before You Start...
1 you have any doubt as to your capabilicyw unde
‘ake tis programme, see Your medial advise,
‘You should oot peor fst, vigorous oe, highly
compeiive phyeal atv witboot gradual? develop-
ine and cootouoly aincning an adequate level of
sta oem, paral if you ae over the age of 30
Gor Wham?...
This exercise progamne has been designed for
varying age groups covering male mebers ofthe Royal
Goadian Ale Force, Royal Canadian Alt Cadets, and
‘ependent children.
(A similar execne progr for gil and women
fat ten poled) ander the cle "XBX Plan for
iets” and maybe purchased fom the Queen's
THE ROYAL CANADIAN AIR FORCE
S5BX Plan
Here is a new scientifically designed approach to Physical
Fitness which can develop an adequate level of reserve energy
needed for vigorous positive well being and zestful living.
‘This plan enables you to get fi:
By yourself
At home
In your spare time
At your own rate of progress
Without discomfort and
in only 11 minutes a day.5BX means
FIVE BASIC EXERCISES
‘The SBX Plan is unique:
SIMPLE. because i i ety to do, ety t fellow:
PROGRESSIVE cr tro Jour raged ee, wot tg
si oF sore mate.
COMPLETE rcs are appedskaneoly and proscanveh
SELF-MEASURING because it sv os
for your age so ody bull sloog ib adeied
standards for checking your proses
CONVENIENT Scum, ou ci, do, hess any ne a our
atl
PER
DAY
Research has
Demonstrated that the
5BX Plan will:
Tecrease the sength of the important muscle groups
sede in everyday ling
crease the ally of muscles used in eseatal body
movements t0 function ficiently for long periods of time.
Tees the speed response of the important muscles of
the body.
‘Keep the important muscles and joins of the Body supple
and flexible
1 snd capacity ofthe beat, lungs 20d
ter boy organs
reas the capacity for phys exertion.Why Should You be so Concerned
About Physical Fitness?
Mechanzatin, stomatin, and worksaving devices to make Iie
‘easy are depriving of desire pia activity. Canadians, sr eu
‘re in danger of deteriorating physically.
Here are the Pertinent Facts
‘Morclervnless adequately exercised or use will become weak end
inefciest. Let's take a look at some of the evidence which sows
shy ropular vigorous exerci ir so evento pial well-being.
‘Weak back muscles are associ, many eases, with lower back
tin. It fas been estimated that 90% of these backaces may be
‘minted by seresing the srengh of the back musles trough
‘A bulging sagging abdomen resting from weakened abdominal
‘muscles Is detvimental to good pose
“The eficiency and espaciy of your Heat, lungs and eter oraas
an be improved by regular vigorous exercise.
AS person i es susceptible to common injures, and, if
recover more mpi
red,
The incidence of degenerative beat diseases may be greater in
‘ose who have Bot fllowed a physically active Iie
Regular vigorous exercise plays an important role in costoling
your weight
Regular vigorous physical activity an help you
snd nervous tention,
You are never too olf o begin and follow 2 regular exercie
rorramie.
You can collect valuable dividends
of physical efficiency from
your daily activities
Hidden in the simple actives we do every day are wonderful
‘onportunities to get exereie and ep relresbed, Because we have
‘veoped an attude of "doing & the eaty way" we take shortcus
which seldom save time, Consequently We have developed habits to
void physical exertion,
Here are sme roitine activites which can be turned into small
‘hallenges that ill hep to msitin physical Fess once you have
Saind the suggeed level of physical capacity for you. Make them
| HABIT!
Ralance on one foot without support while
oting om your seks of shoes.
Fe55 —ote yunll a vr ibdown wih &
ough towel afer a shower
‘Take the sir two at a ime instead of
AG ,
it your eh, don't shore
‘end your knees flly and keep back
when picking ar objet of the Boor.
AA wee pry ns mt
&f ways you cam walk a few Bosks rather than
ways in which to svoul waking. Step out
( arly and reste depy
4PHYSICAL FITNESS
Physical Fitness
‘The human body is made up mainly of bone, muscle and ft
Some 639 diferent muscles acount for about 455 ofthe body weight
Each ofthese muscles har four distinct and measurable quality which
se of intern to us
(1) can produce forse which can be smesured a arent of
(2) can sore eneray whi permits ito work for extended
periods of time independent of culation, "This is generally
Fefered to muuclarendarance,
(0) Ie cam shorten at varying rats, This Is alld speed of
contraction.
(4) cam be suetched and wil recoil. This it called the eat
of masse
‘The combination of these our qualities of muscle i refered 0
MUSCULAR POWER.
1 muscles are to function effslenty, they must be con
Vinay “supplied with energy fuel. ‘This ls accomplished by the
‘ood which earls the energy fel from Iung and digestive system to
the mosces, The blood forced trough the blood vessels by the
heart The combined capacity 10 supply energy face to the working
mutle called ORGANIC POWER.
‘The capucy and eliincy with which your body can fenton
pends on the degree of development of both your muscular and
forganie power through regular exercise, However, the level to which
you can develop these powers i nfenced by such factors the ype
‘of body you inert, the food you et, presence of absence of dete,
You are physically only when you have adequately developed
your muscular abd orpaic power to perform with te highest posibleoe te oe te
BRYSICAL CAPACITY SCALE
Bor w & 8)
Pare
Ey
10
co
How fit should you be?
erediy and health determine the top limi to which your
ply eapoclty can be developed. This i known your potent
Dyical capaciy. This potential capacity varies from individval to
fndividul. Most of vs for example, could train for a Wetime and
ever come clove to running « four minute mule simply because We
sreren "but™ for i
‘The top level at which you cam perform physically Hght now is
callod your “soguirel capaciy” because It has been acquired ot
Aevlope through physical activity In your daly routines.
‘Your body, lke a eat, futons most eficenly well below is
scquired capacity. A car, for example, driven at its top sped of, sy,
110 mies per hour user’ more pur per mile thin when it ven
sound $0.40 miles per hour, which Is Well blow is capac. Your
ody fanctions ia the same way, In thatthe ratio of work performed
10 energy expended it better when i functions well ow acquired
‘You can avoid wastage of energy by acquiring level of physical
capacity well above the level requied to perform your normal daily
taste This can be accomplsed by suplementing your duly phys
fsctiviy with a Dalanced exercise progamme performed regualy.
‘Your capacity increases a you progressively srs the loa on your
muscular and organic systems
Exerc will increase physical endurance ond stamina thus
‘roiling a reser revere of ener for lnure tie activites,
LEAD A BALANCED LIFE
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