DEPARTMENT OF THE AIR FORCEbenefits from an active lifestyle, including increased productivity and lower levels of stress. b. We expect you to remain within 12 pounds your maximum

DEPARTMENT OF THE AIR FORCE AIR UNIVERSITY (AETC)

5 May 2016

MEMORANDUM FOR ALL INCOMING CADETS FROM: AFROTC DETACHMENT 172 SUBJECT: Physical Training Information for Incoming Cadets 1. Congratulations on your decision to enter the AFROTC program! Your next step should be to prepare yourself physically over the summer so that you’ll be ready for our rigorous workout program in the fall semester. This memo and its attachments provide information designed to help you succeed at physical fitness.

2. Expectations

a. We expect you to be physically fit! Once you enter the active duty Air Force, you’ll need to be physically fit in order to support the Air Force’s mission. Additionally, there are numerous health benefits from an active lifestyle, including increased productivity and lower levels of stress.

b. We expect you to remain within 12 pounds your maximum weight. There is a chart attached to this document that shows the requirements (Attachment 1). If you fall outside of the range, you will not be able to participate in the AFROTC program unless you obtain a waiver.

c. We expect you to attempt and eventually pass the Air Force’s Physical Fitness Assessment (PFA).All freshman will need to pass the PFA by the end of the fall semester to remain in the program.

3. AFROTC Physical Training (PT) Program

a. PT sessions are offered three times per week throughout the school year. The program emphasizes total fitness to include aerobic conditioning, strength/flexibility training, and healthy eating.

b. A typical workout session includes a warm-up, stretching, cardio, calisthenics, and down-stretching. Sample workout plans are shown in Attachment 2. Demonstrations and information about various calisthenics exercises are shown in Attachment 3.

c. You will be given the PFA at least once per semester as part of the PT program. Your score will be determined by how well you do on four events: 1.5 mile timed run, abdominal circumference measurement, 1-minute push-ups, and 1 minute sit-ups. See Attachment 1 for required scores.

4. Summer Preparation. We encourage you to begin following the workout plans as shown in Attachment 2. Start slow, but continue to work hard until you can complete a full workout within an hour’s time, multiple times per week. Always remember to drink plenty of water before and during your workout. If you are not within current weight standards, don’t be discouraged. Your behavior and attitude are important influences in your body weight. Build a good nutritional base by eating healthy and choosing sensible portion sizes. Utilize our training plans and supplement with additional cardio fitness. If you have any questions, feel free to contact anyone in the Detachment for more information. We want to see you succeed!

Attachments: 1. Body Weight and Physical Fitness Assessment Requirements 2. Sample Workout Plans 3. Calisthenics Exercise Tutorial

ATTACHMENT 1:

BODY WEIGHT AND PHYSICAL FITNESS ASSESSMENT REQUIREMENTS

BODY WEIGHT In order to be within body weight standards, you must fall within the weight range listed below for your height:

Height Minimum Weight Maximum Weight Height Minimum Weight Maximum Weight 58” 91 131 70” 132 191 59” 94 135 71” 136 197 60” 97 141 72” 140 202 61” 100 145 73” 144 208 62” 104 150 74” 148 214 63” 107 155 75” 152 220 64” 110 160 76” 156 225 65” 114 165 77” 160 231 66” 117 170 78” 164 237 67” 121 175 79” 168 244 68” 125 180 80” 173 250 69” 128 186

PHYSICAL FITNESS ASSESSMENT (PFA)

The Air Force Physical Fitness Assessment (PFA) is broken down into 4 components: 1.5 mile timed run, abdominal circumference measurement, push-ups (1 minute timed), and sit-ups (1 minute timed). The test is completed with at least three minutes of rest between each exercise. In order to pass, you must achieve a total score of 75, as well as earn the minimum scores on all four components. For example, if you run the fastest 1.5 mile time, but fail the push-ups component, you fail the overall test. The tables below show the scores needed to achieve in order to pass and the scores needed to max out the test. Notice that points are broken down as 10% for push-ups, 10% for sit-ups, 20% for the abdominal circumference, and 60% for the 1.5 mile timed run. Cardio training will earn you the most “bang for your buck” since the run comprises 60% of the test. Also notice that if you only achieve the minimum required scores in all components, you will not earn the score of 75 required to pass.

MALE, < 30 YRS OLD

Minimums Required Maximum Scores Component Weight Performance Score Performance Score 1.5 Mile Run 60% 13:36 42.3 ≤ 9:12 60.0

Abdominal Circumference 20% 39.0” 12.6 ≤ 35.0” 20.0 Push-ups 10% 33 5.0 ≥ 67 10.0 Sit-ups 10% 42 6.0 ≥ 58 10.0

FEMALE, < 30 YRS OLD

Minimums Required Maximum Scores

Component Weight Performance Score Performance Score 1.5 Mile Run 60% 16:22 44.1 ≤ 10:23 60.0

Abdominal Circumference 20% 35.5” 12.8 ≤ 31.5” 20.0 Push-ups 10% 18 5.0 ≥ 47 10.0 Sit-ups 10% 38 6.0 ≥ 54 10.0

ATTACHMENT 2:

SAMPLE WORKOUT PLANS The workouts below are based on a one-hour PT session. The times listed in the left column show the actual time (based on an 0700 start time) and time spent in the activity. These are similar workouts to what we willdo each week during PT.

WORKOUT 1 Time Minutes Activity 0700 – 0710 10 Dynamic stretching 0711 – 0726 15 Run (moderate pace) 0726 – 0729 3 Hydrate (water break) 0729 – 0745 16 - 40 push-ups

- 40 sit-ups - 40 squats - Run 400m (0.25 mi) Repeat, decreasing 10 reps from each exercise, until down to 10 (4 rds)

0745 – 0748 3 Hydrate 0748 – 0755 7 - 20 wide-arm push-up

- 25 flutter kicks - 25 side straddle hop - 15 close grip push-up - 25 crunches - Plank (1 minute) - 10 push-up

0755 – 0800 5 Cool-down stretch

WORKOUT 2

Time Minutes Activity 0700 – 0710 10 Dynamic stretching0711 – 0731 20 Tempo Run (jog 30 sec, sprint 30 sec for 20 min)

0731 – 0734 3 Hydrate (water break) 0734 – 0745 11 Ab exercises (1 min ea):

- Crunch - Bicycle - Flutter kick - Plank - Side plank - Other side plank - American twist - Sit-up - Crunch - 6 inch hold

0745 – 0748 3 Hydrate 0748 – 0755 7 - 25 push-up

- 25 side straddle hop - 25 squat - 15 wide-arm push-up - 15 mountain climbers - 10 body builders


WORKOUT 3 Time Minutes Activity 0700 – 0710 10 Dynamic stretching 0711 – 0740 30 Long run (moderate

pace) 0740 – 0745 5 Hydrate 0745 – 0755 10 - 6 inch hold (1 min)

- 30 flutter kicks - 25 push-ups - 15 mountain climbers - Plank (1 min) - Side plank (1 min) - 35 squats


WORKOUT 4

Time Minutes Activity 0700 – 0710 10 Stretch 0711 – 0726 15 Fartlek Run (30 sec hard

running, 30 sec jog; increase by 15 sec each time up to 1 min 30 sec)

0726 – 0729 3 Hydrate (water break) 0729 – 0741 12 - 150 arm circles

- 150 reverse arm circles 0741 – 0744 3 Hydrate 0744 – 0755 11 Ab exercises (1 min ea):

- Crunch - Bicycle - Flutter kick - Plank - Side plank (both) - American twist - Sit-up - 6 inch hold


WORKOUT 5

Time Minutes Activity 0700 – 0710 10 Dynamic Stretch 0711 – 0755 45 Interval track workout

(run ¼ mile intervals at PFA pace; 6 of them with 3 min rest between) Hydrate in between as necessary


RUNNING PREP WORKOUTS

Workout Interval Pace Goal

Monday Run 2 miles keeping goal pace as

long as possible 1/2 mile @ 4:00 1/4 mile @ 2:00

Recognize how it feels to run at goal pace. Practice

good breathing and running strides.

Tuesday 400m interval training -- Run 1/4 mile

6 times with only 1-2 minutes rest inbetween.

1/4 mile @ 1:50

Intervals help you build you VO2 max and foot

speed to better learn your goal pace.

Wednesday No Running - Do another workout or rest

Thursday 1.5 timed run followed by 1/2 mile

jog 1.5 miles @ 12:00

goal Track progress thus far on

timed run.

Friday

Pace Day - Run as long as you can at goal pace. As soon as you drop off

pace, walk for 2 min, then run shorter intervals for 3 miles.

1/2 mile @ 4:00 1/4 mile @ 2:00

Learn your pace and work up to longer milage at your

pace.

Saturday No Running - Circuit Training

Sunday Rest Day!

**Note: Strength training, push-ups/sit-ups or one of the workouts below can be added to the end of all workouts.**

OTHER WORKOUT IDEAS *Note: All of the following workouts should also incorporate a proper warm-up and cool-down.

Additionally, any workout can be modified to your fitness level (i.e., decrease repetitions or rounds if needed, but work up to this level)

Body Building Pyramid

1 lap, 10 pushups and 10 situps 1 lap, 20 pushups and 20 situps 1 lap, 30 pushups and 30 situps 1 lap, 40 pushups and 40 situps 1 lap, 30 pushups and 30 situps 1 lap, 20 pushups and 20 situps 1 lap, 10 pushups and 10 situps

THEN Run 4 laps

Cardio Pyramid

Run 1 lap, 15 pushups and 15 situps Run 2 laps, 15 pushups and 15 situps Run 3 laps, 15 pushups and 15 situps Run 4 laps, 15 pushups and 15 situps Run 3 laps, 15 pushups and 15 situps Run 2 laps, 15 pushups and 15 situps Run 1 lap, 15 pushups and 15 situps

Partner Workout

A Runs, B Completes Calisthenics, Switch After Each Lap

Run 400m, Pushups Run 400m, Squats

Run 400m, Crunches Run 400m, Wide-Arm Pushups

Run 400m, Lunges Run 400m, Flutter Kicks

Run 400m, Planks

The “A” Partner Workout (Chest & Abs) All running portions will be completed by both

partners, simultaneously. All other exercises will be completed one person at a time. All exercises, excluding running, are a combined total for both

people. For time:

Run ½ mile 200 Push-ups Run ¼ mile

300 Mountain Climbers (4 count) Run ¼ mile

400 Crunches Run ¼ mile

500 Heel Touches Run ¼ mile

EMOM

Every minute on the minute for 21 minutes: Min 1: 15 pushups &15 situps

Min 2: 100 yard sprint Min 3: 20 lunges/jumping lunges

10 rounds: Run 100m 10 Pushups Run 100m 10 Sit ups

*Rest 30 seconds after each round*

3 x (100m + 200m + 400m) run

*Rest same amount of time it took to run that distance*

(ex. Run 100m in :20, then rest :20, run 200m in :40 then rest :40)

THEN (time permitting) 3 x ½ max push-ups 3 x ½ max sit-ups

The “B” Partner Workout (Chest & Abs) All running portions will be completed by both

partners, simultaneously. All other exercises will be completed one person at a time. All exercises, excluding running, are a combined total for both

Run ½ mile 50 Jumping Lunges

Run ¼ mile 80 Pushups Run ¼ mile

120 Overhead Claps Run ¼ mile

160 Scissor Kick Run ¼ mile

"Alternating Tabata" (Tabata = 8 sets; 1 set = 20sec exercise, 10sec rest)

Round 1 alternating for a total of 16 sets o Push ups o Squats

Round 2 alternating for a total of 16 sets o Sit ups o Jumping Lunges

6 rounds: 400m run

squats – 20 lunges – 10/leg pushups max Situps 1 min

Go Down the Pyramid: (or reverse order pyramid)

- Set 5: 10 pushups/15 situps/30 squats - Set 4: 8 pushups/12 situps/24 squats - Set 3: 6 pushups/9 situps/18 squats - Set 2: 4 pushups/6 situps/12 squats - Set 1: 2 pushups/3 situps/6 squats

*Can add a run between each round*

Go Up the Pyramid: (or half pyramid workout)

- Set 1: 2 pushups/3 situps/6 squats - Set 2: 4 pushups/6 situps/12 squats - Set 3: 6 pushups/9 situps/18 squats

- Set 4: 8 pushups/12 situps/24 squats - Set 5: 10 pushups/15 situps/30 squats

- Set 6: Max effort set

*Can add run between each round or change movements to lunges/burpees/etc*

Team Race for time Running clock Teams of 3

200 Squats (Cumulative) 1 lap Run Relay – each person does one

200 Push-ups (Cumulative) 1 lap Run Relay – each person does one

200 Pull-ups Cumulative 1 lap Run Relay – each person does one

Team Murph Teams of 3

Mile Run – complete as a team 100 sit-ups

200 push-ups 300 squats

Mile Run – complete as a team

(Sit-ups, push-ups and squats are cumulative, but only one person can work at a time)

15 min run *Rest 5 min* 4 Rounds: 5 Pull-ups

10 Push-ups 20 Sit-ups 30 Squats

3 x 1200m run *Rest 10 min*

3 Rounds: 15 close-grip push-ups

20m bear crawl 15 leg raises

15 V-ups 15 sit-ups

30 sec plank

3 rounds: 8 squat jumps

15 burpees 60 sec plank 10 pull-ups 25 push-ups

30 sec left side plank 30 sec right side plank 10 close-grip push-ups

20 lunges

3 rounds: 20 sit-ups

25 push-ups 25 bicycles

10 wide-arm pushups Run 2 laps around gym

20 American twists 15 burpees

30 sec plank Run 2 laps around gym 15 mountain climbers

20 lunges Run 2 laps around gym

ATTACHMENT 3: CALISTHENICS EXERCISE TUTORIAL

CHEST EXERCISES

ABDOMINAL EXERCISES

Side Plank

Leaning on one side, use your elbow and side of your bottom foot to support your body. Lift your hips upward to focus on your oblique abs and hold. Your top arm should not be used to support your weight. Hold position until time is up.

Six Inch Hold

Start by lying on your back, then raise your feet six inches off the ground. You may place your hands under your butt for stabilization if desired. Hold position until time is up.

Reverse Plank

Facing up, body is supported by elbows and feet. Keep your back straight and your ab muscles tight throughout the exercise. Hold position until time is up.

Plank

Assume the push-up position, but instead of resting on your hands, use your elbows. Keep your back straight and your ab muscles tight throughout the exercise. Hold position until time is up.

Close-Grip Push-Up (2 Count)

Start resting on hands and toes. Arms should be slightly less than shoulder-width apart and feet together. Start with arms fully extended. Your back should be straight throughout the exercise. Lower your body until your upper arms are parallel to the ground. Raise yourself back up to the starting position. This is one repetition.

Wide-Arm Push-Up (2 Count)

Start resting on hands and toes with arms 6-12 inches wider than the shoulder (on each side) and feet together. Start with arms fully extended. Your back should be straight throughout the exercise. Lower your body until your upper arms are parallel to the ground. Raise yourself back up to the starting position. This is one repetition.

Push-Up (2 Count)

Start resting on hands and toes with arms shoulder-width apart and feet together. Start with arms fully extended. Your back should be straight throughout the exercise. Lower your body until your upper arms are parallel to the ground. Raise yourself back up to the starting position. This is one repetition.

Position 1 Position 2 Position 3



Position Position

Position Position

Bicycle (4 Count)

Start lying on your back with your legs elevated at 90 degrees and your fingers interlocked behind your head. Rotate your upper body while bringing one leg back towards your chest. On each count, touch your elbow with the opposite knee/thigh. Then extend the leg you just touched and bring your other leg up to your chest. Rotate your body and touch your knee/thigh with your opposite elbow. The motion of your legs is similar to you riding a bicycle. Complete this twice for one repetition.

Lemon Squeeze (2 Count)

Start by balancing yourself on your butt, with your legs outstretched and your arms extended to the sides. On count 1, bring your knees toward your chest, while moving your arms forward around your knees. On count 2, return to the starting position.

Shimmies (2 Count)

Start with your back flat on the ground, your legs in a 90-degree arch, and your arms extended along your sides. Crunching your abs slightly and keeping your back flat on the ground, reach with one arm toward your shoe, then do the same on the other side.

Flutter Kicks (4 Count)

Start lying on your back with your feet raised 6 inches off the ground. Your hands can rest under your body. As each count is called, move one leg to the high position, keeping both legs as straight as possible. Rotate legs on each count. Never allow your feet to touch the ground. Return to the 6 inch position after the exercise is over.

Sit-Ups (2 Count)

Start with your back flat on the ground and your legs in a 90-degree arch. Cross your arms with your hands touching your collar bones. Raise your upper body and touch your elbows to your thighs. Your hands cannot come off your collar bone. Lower your upper body back down until your shoulder blades touch the ground. This is one repetition.






Position 4 Position 5

LEG EXERCISES

Mountain Climbers (4 Count)

Start in the push-up position. Similar to high-knees, on each count, you will bring one leg up to your chest and keep the other leg back. Your hands remain in contact with the floor at all times.

Lunge (4 Count)

Start standing with your feet shoulder-width apart. On count 1, step forward with your left foot and bend your knee until it almost touches the ground. On count 2, return to the starting position and perform the same movement with your other leg.

Squat (2 Count)

Start standing with your legs wider than shoulder-width and your arms extended out in front of you. Lower your butt down until your legs are bent at 90 degrees. Make sure your knees do not go farther forward than where your feet are planted.

V-Ups (2 Count)

Start by lying completely flat on the ground with your arms extended above your head. On count 1, lift both your arms and legs to the center of your body – creating a “V.” On count 2, return to the starting position.

American Twist (4 Count)

Sit on the floor with your legs and upper body raised off the ground. You will have to lean slightly back to change your center of gravity. On each count, rotate your hands and upper body from side to side and tap the floor. Do not allow your feet to touch the ground.

Crunches (2 Count)

Start lying on the ground with your legs elevated and crossed at a 90 degree angle. Use your abs to crunch up and touch your elbows to your thighs. Your hands remain behind your head with your fingers interlocked. Never pull on your neck – use your ab muscles instead.







ARM EXERCISES

COMBINATION EXERCISES

Side Straddle Hop aka Jumping Jacks (4 Count)

Start with your feet together. On count 1, spread your feet apart to beyond shoulder-width and bring your arms in a half-circle above your head. Return to the starting position on count 2. Repeat twice for one repetition.

Shoulder Tap (4 Count)

Stand with your arms outstretched to your sides with palms facing up. On count 1, bring your hands up as if you’re flexing your biceps and tap your shoulders. On count 2, raise your elbows up so that you can move your hands to the opposite shoulders, effectively crossing your arms behind your head. On count 3, bring your hands back to tap the first shoulder. On count 4, return your arms to the starting position. This is one repetition.

High Knees (4 Count)

Stand with your feet shoulder-width apart and hold your hands in front of you, parallel to the ground. On each count, move one knee directly up and touch the outstretched hand above it. Think of this as jogging in place, but lifting your legs higher than you normally would.

Squat Jump (2 Count)

Start standing with your feet shoulder-width apart. Bend down and perform a squat, then jump up and reach for the ceiling. Your feet should come off the floor. When you hit the ground, you will again be at the starting position. This is one repetition.






Burpees

Start in the standing position. Drop down to a crouching position where your hands and feet are both on the ground. Almost instantaneously as your hands are hitting the ground, kick your feet out behind you into the push-up position. Perform one push-up repetition. Bring your feet forward so you’re back in the crouching position, then as you return to the standing position, jump with your hands raised so that your feet come off the ground. When your feet hit the ground, you’ll be back in the starting position. This is one repetition. This exercise is more of a fluid motion; you won’t count out the specific positions it contains.

Body Builders (8 Count)

Start in the standing position. On each count, move to the positions shown. First, you will bend down so your hands are touching the floor. Next, kick your feet out behind you to move into the push-up position. On count 3, kick your feet out to the sides to a distance farther than shoulder-width. Bring them back together on count 4. On count 5, perform the down portion of the push-up, and on count 6, return to the push-up position. From the push-up position, jump back up to where your legs are underneath you and your hands are touching the ground. This is count 7. On count 8, return to the starting position. This is one repetition.







Documents

DEPARTMENT OF THE AIR FORCEbenefits from an active lifestyle, including increased productivity and lower levels of stress. b. We expect you to remain within 12 pounds your maximum