DEPARTMENT OF THE AIR FORCE

Thomas N. Barnes Center for Enlisted Education (AETC)

Maxwell AFB, AL 36118

1 Apr 12

NONCOMMISSIONED OFFICER ACADEMY

STUDENT GUIDE

PART I

COVER SHEET

LESSON TITLE: MP02, HUMAN PERFORMANCE

TIME: 33 Hours

METHOD: Guided Discussion, Informal Lecture, Experiential, Demonstration and

Performance

REFERENCES: Agatston, A. MD. ―I‘m a Trainer at Heart.‖ PREVENTION, March, 2010.

―CJCS Introduction Short,‖ Chairman, Joint Chiefs of Staff website,

http://www.jcs.mil//content/files/2010-

09/091610114831_CJCS_Introduction_Short.pdf. (accessed 7 July 2011).

―Crural,‖ Merriam-Webster Online Dictionary,

http://www.merriam-webster.com/dictionary/crural. (accessed 10 January 2011).

Dall T.M., Zhang Y., Chen Y.J., et al: ―Cost associated with being overweight and with

obesity, high alcohol consumption, and tobacco use within the military health

system‘s TRICARE Prime-enrolled population.‖ Am J Health Promot 2007; 22:

120–39.

Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury

(DCoE). DCoE In Action, Vol. 3/No. 10. October 2010.

http://www.dcoe.health.mil/Content/navigation/newsletters/dcoe%20in%20action/

DCOE_In_Action_Vo3No10.pdf#page=3 (accessed 6 July 2011).

―Dive In,‖ Yoga Journal. http://www.yogajournal.com/basics/2306 (accessed 8 March

2011).

Do This Don’t Do That Can’t You Read The Sign.

http://tomsouthworth.com/2010/10/03/do-this-dont-do-that-cant-you-read-the-sign/.

(accessed 7 February 2011).

IMDb: The Internet Movie Database. Rocky IV. Sylvester Stallone. MGM Studios, 1985.

http://www.imdb.com/title/tt0089927/ (accessed 10 January 2011).

Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat,

Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The

National Academies Press; 2002.

http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf.

(accessed 4 January 2011).

Kaminoff, Leslie. Yoga Anatomy, Human Kinetics. 2007.

―Memento Vivere,‖All Experts/About.com/NY Times Online Resource,

http://en.allexperts.com/q/Latin-2145/2009/12/Remember-Live.htm (accessed 7

February 2011).

MP02SG - 2

Smiley Face Wallpaper. http://www.adventuresofaglutenfreemom.com/2010/09/gluten-

free-mozzarella-cheese-sticks/smiley-face-wallpaper-001/. (accessed 7 February

2011).

Sarah L. Butler, ―Fully Fit,‖ Runners World, February 2011, 49-55.

Sovik, R. PhD. Diaphragmatic Breathing:

http://www.himalayaninstitute.org/yi/Article.aspx?id=3472 (accessed 4 January

2011).

―Wide-Legged Forward Bend,‖ Yogatic.

http://www.yogatic.com/yoga-poses/wide-legged-forward-bend-d/ (accessed 8

March 2011)

―Your Best Body Ever,‖ Health 25, no. 1 (January/February 2011): 132-134.

STUDENT PREPARATION: Accomplish student reading in the student guide

(approximately 12,000 words/approximate time to read is 103 minutes). Hydrate

continuously. Arrive with open mind and willingness to give maximal effort. Bring your

personal result to the Energy Equation to class with you.

PART IA

GENERAL LEARNING OUTCOME: Students who graduate from the NCOA are

better prepared to lead and manage units and model professional military attributes as

evidenced by their comprehension of human performance.

The Human Performance lesson supports the following AF Institutional Competencies:

1. Embody AF Culture – Develop Self, Warrior Ethos

2. Leading People – Develop and Inspire Others

The Human Performance lesson provides information necessary to effectively execute the

assigned responsibilities outlined in AFI 36-2618, Enlisted Force Structure.

The Human Performance lesson supports the following Enlisted Professional Military

Education Policy Learning Area (s):

1. LA 6 – Operational Leadership

1. Recognize the skills required of senior enlisted in leading personnel to include the

training and development of subordinates, an understanding of standards and

Service cultures, and the various stresses that impact the force

The Human Performance lesson supports the following AF Core Value:

1. Excellence in all we do-Personal excellence

The Human Performance lesson supports AFDD 1-1, Leadership and Force Development.

ACTIVITY STATEMENT: Actively participate and encourage others in all aspects of

the Human Performance lesson.

TERMINAL COGNITIVE OBJECTIVE: Comprehend how human performance

MP02SG - 3

impacts NCO, unit, and mission effectiveness

TERMINAL SAMPLES OF BEHAVIOR:

1. Explain how human performance impacts NCO, unit and mission effectiveness.

2. Give examples of how human performance impacts NCO, unit and mission

effectiveness.

3. Predict the impact of human performance on NCO, unit and mission effectiveness.

AFFECTIVE OBJECTIVE: Value human performance.

MP02SG - 4

PART IB

LESSON OUTLINE

CONTENT

INTRODUCTION: Attention, Motivation, and Overview

MP 1. Performance Nutrition

MP 2. Functional Training

MP 3. High Intensity Exercise Endurance (HIEE)

MP 4. Human Weapon System Movements

A. Comprehensive Movement Demonstration, Performance, Correction

B. Human Performance Impact

MP 5. NCOA Human Weapon System Protocol (In Field)

HP 6 Baseline Alpha

HP 7 Five Rounds For Time

HP 8 Tabata Ichi

HP 9 Pyramid for Time

HP 10 Lumberjack 20

HP 11 10 Minute Burpee Challenge

HP 12 ―Crural and Unusual 5‖

HP 13 21-15-Niner

HP 14 Tabata Ni

HP 15 Dirty 30

HP 16 5k

HP 17 Baseline Omega

HP 18 Mock AF PT Test

* Leadership Lab (Will Be Placed After Certain HP Hours)

CONCLUSION: Summary, Remotivation, And Closure

MP02SG - 5

STUDENT READING: HUMAN PERFORMANCE

*Entirety of this lesson was accomplished through coordination with subject matter expert

Mr. Mark J. Lehmkuhl, MS, CSCS.1

*Nutrition aspects were also vetted through Dr. D.A. Higginbotham, PhD, RD, LD.2

* Exercise portions were also vetted through the following Air Force Installation Exercise

Physiologists: Michele Pittman, M Ed, ACSM - HFS, CHEK Coach3

Jose A Ramos, HFS, CES, CSCS4

“War is the realm of physical exertion and suffering.

These will destroy us unless we can make ourselves indifferent to them…”

General Carl Von Clausewitz

Prussian General & Author

Director of the War College, Berlin

If you remember the ―Rocky‖ movies, Rocky Balboa was very good at ―physical exertion

and suffering‖ and that punishment was brought about in very simple yet effective training.

Recall him bounding ―The Rocky Steps‖ leading up to the Philadelphia Museum of Art, and

doing push-ups and sit-ups by the light of a fire. It was raw and it was simple. He used the

activities he did everyday to workout. In Rocky IV, specifically, we see Rocky Balboa

training in the elements and Drago training on machines. Rocky is running through snow

and creeks, while Drago is running on an indoor track. Additionally, we observe Rocky

stacking rocks, doing high knees in snow drifts up to his waist, again using his everyday

activities to train and workout. In doing so he not only became incredibly fit, but made

himself ―indifferent to the physical exertion and suffering‖ encountered in the ring; therefore,

increasing his potential to beat Drago or any other of his arch enemies in the ring. The way

he used the activities he did every day made him better in the ring but also increased his

functionality at performing those daily activities as well. Think of the Human Performance

lesson as a Rocky training session with his simple training and his immense warrior ethos.

That same Warrior Ethos you recite in your Airman‘s Creed and you learned about in the

Airmanship lesson is key to prime performance and central to one ―embodying the Airman

culture, exemplifying the warrior spirit, exhibiting physical courage and a hardiness of spirit

despite these physical challenges.‖ This is the essence of Human Performance, working out

functionally, in a way to make the best Human Machine possible.

This Human Machine, you the Airman, is the most important weapon system in our Air

Force arsenal. For this weapon system to operate at optimal levels it must be properly

maintained using the correct fuel. Unlike other weapon systems, we rely on nutritious foods

and exercise instead of jet fuel and mechanical maintenance. These are the attributes of

MP02SG - 6

Human Performance we will examine over the next 18 hours. You will learn about the

correct fuel for the Human Weapon System, the regular and scheduled maintenance required,

proper breathing, along with exercise programs and movements you will use throughout the

next 6 weeks. Let‘s begin by discussing the appropriate fuel.

MP 1. PERFORMANCE NUTRITION

“We need to take care of our Airmen and medical research has shown that people with a

waist over 40 inches are much more likely to have cardiac problems. Again, we need to be fit

to fight.”

CMSAF James A. Roy

It has been said that you are what you eat. There may be some truth to be had in that if one

continues to eat nothing of nutritional value they may become one of minimal physical value

or if one consumes excess they may become excess. We need fit, lean, fighting machines

and that comes from proper nutrition. A nutritious diet increases our resiliency by helping us

operate at peak physical performance. It also increases our mental alertness and improves

our endurance. Let us begin with the fuel that makes the human body function.

Performance Nutrition Objectives

Proper nutrition provides fuel to accomplish life‘s activities and allow the body to repair and

develop itself. As fuel, we all have a specific amount that we are supposed to have. We all

have an energy equation that is specific to us and we will figure out what yours is.

Certain nutrients, carbohydrates, fats, and protein, are broken down for energy in the body.

The energy is used for the activities and bodily processes that maintain life: breathing,

heartbeat, brain function, kidney function, etc. These nutrients are metabolized and used for

energy/fuel in two ways: aerobic and anaerobic.

Aerobic metabolism works by breaking down nutrients for energy in a process that requires

oxygen. It releases more energy than anaerobic metabolism, but it takes longer to get it

released. It also supplies most of the energy during low-intensity, endurance type activities,

like long distance running and swimming.

The second way nutrients are metabolized and used for energy is through anaerobic

metabolism which does not require oxygen. Anaerobic metabolism releases less energy than

aerobic metabolism, but does it very quickly. Most energy tends to come from anaerobic

pathways during high-intensity short bouts of activity such as sprints and weightlifting,

Nutrition not only provides fuel but also supplies materials and energy to repair and build the

body. Active people need to consume adequate energy, protein, fat, vitamins, and minerals

during periods of high-intensity and/or long-duration training to maintain body weight and

health and maximize training effects.

Low nutrient intakes can result in many things, to include:

MP02SG - 7

1. Loss of muscle mass. This can compromise performance and negate training benefits

to include the loss of strength and endurance. Low-calorie diets are often combined

with physical activity to lose weight. Unfortunately, it is difficult to lose fat without

also losing some muscle mass. A major reduction will cause enough loss in muscle to

negate training and cause decrease in gains. A long-term deficiency in almost any

nutrient will result in muscle loss.

2. Fatigue. Fatigue is a symptom of nutrients deficiency. This can compromise

performance and increase the risk of injury. Beyond loss of muscle, low energy

intake will result in lower energy stores resulting in an overall feeling of tiredness.

Additionally, the point at which a person feels like they are completely exhausted and

cannot go any further comes sooner. This is commonly known as ―hitting the wall.‖

Fatigue often leads to improper form during training, which may cause injuries.

3. Endocrine disruption. Inadequate nutrition can cause changes in hormones that may

result in menstrual dysfunction, loss of muscle, increased abdominal fat, or a loss in

bone density.

4. Suppressed immune system. There is a greater chance of illness and illness lasting

longer before recovery because immune system cells are produced in lower numbers.

5. Prolonged recovery process. The length of time to repair and build muscle is greater

when nutrition is inadequate.

It is very evident that we need nutrients and they must be of the right portions and the correct

nutrients. Nutrients come in a few different shapes and sizes.

Macronutrients

The makeup of food can be divided into two major categories, macronutrients and

micronutrients. Macronutrients are chemicals found in large quantities in our food that we

need to live and grow. They include carbohydrates, fats, proteins, and water. Energy is

derived from carbohydrates, fats and proteins.

Carbohydrates (carbs) are consumed in foods as starch and sugars. Most foods have carbs

with the exception of meat, fish, poultry, and oils. Better sources of carbs are unrefined

foods—foods that are minimally processed. For example, baked products made with whole

grains are more healthful than products made with white (enriched) flour. Look for whole

wheat, rye, etc. Whole grain foods and flours include 100% whole wheat, brown rice,

bulger, corn, buckwheat, oatmeal, spelt, and wild rice. Foods that have no added sugar are

better choices. Natural sugars found in fruits are good because the fruit has many others

nutrients and fiber. Vegetables have carbohydrates too. Starchy vegetables such as potatoes,

corn, carrots, peas and beans, have a higher carb content.

MP02SG - 8

Carbohydrates are a short-term, high intensity energy source. After carbohydrates are

consumed, they are converted to glucose in the intestines and liver. Blood glucose (blood

sugar) is supplied from carbs in the diet. Some carbohydrate is converted to glycogen and

stored in the liver and muscle. Muscle glycogen is used as a quick source of energy during

physical activity. Carbohydrates are the primary source of fuel for anaerobic metabolism and

are stored in muscle as glycogen. Liver glycogen is used to maintain blood sugar levels.

There are only enough energy stores in the muscle to maintain high rates of activity for 2 to 3

minutes. Decreased muscle glycogen causes fatigue and therefore decreased performance.

Insufficient intake of carbohydrates quickly decreases performance. The USDA

recommends that approximately 50% of your calories come from carbohydrates.5 The actual

amount depends on total energy expenditure, type of exercise, gender, and environmental

conditions.

Fats are a more concentrated source of energy than carbs or protein. Fats are also structural

components of every cell in the body and have many other functions. The type of fats in the

diet can impact health by increasing the risk of chronic diseases, such as heart disease,

obesity, diabetes, and cancer. Most fats should come from vegetable sources with olive oil

and canola oil being the best choices. Animal fats, which contain high amounts of saturated

fat, should be minimized.

Fats are a long-term, low intensity energy source. Fats are the preferred fuel for aerobic

exercise for individuals involved in mild- to moderate-intensity exercise. Training increases

the proportion of energy derived from fat and decreases the amount of carbohydrate used.

Conserving carbohydrates allows an athlete to go further and harder without becoming

fatigued.

Fat is stored in various places throughout the body. The most obvious is the fat stored

immediately under the skin, but fat is also stored around muscle cells as a readily available

energy source.

Insufficient intake of fat can lead to long-term decreased performance and illness.

Consuming less than 20% of energy from fat does not benefit performance. Essential fats

and fat-soluble vitamins are an important part of the diets of active people. High-fat diets

will not improve performance and may increase risk for chronic disease. The USDA

recommends that approximately 30% of your calories come from fat.6

Protein is the third macronutrient found in the food you eat. Good sources of protein include

lean meat, fish, poultry, eggs, low-fat dairy products, soy, and beans. This amount can be

easily met through diet alone, without the use of protein or amino acid supplements. The

USDA recommends that approximately 20% of your calories come from protein. 7

If protein supplements are desired, it should be from a whole-protein source (egg, soy, milk

based). Protein supplements are typically used as a convenient meal replacement, but they

are expensive and usually do not have the nutrients of a meal of whole foods. A serving size

of 25-30 g of protein is the goal. Too much more than that will not be digested and absorbed.

MP02SG - 9

Protein is not a preferred energy source, but will be used. Adequate carbohydrate intake

spares protein breakdown. When carbohydrates are in short supply, proteins that normally

have a function are broken down into amino acids and converted to glucose. Energy intake

sufficient to maintain body weight is necessary for optimal protein use and performance. If

energy intake, especially carb intake, is too low, protein will broken down and used for

energy. Almost no extra protein is stored in the body for later use.

When more protein is eaten than is needed, the extra protein is broken down into amino

acids. The amino acids are converted to energy or converted to fat and stored in the body.

This process releases nitrogen waste products that must be processed and eliminated by the

kidneys. For most people handling some additional protein is not a problem, but for people

with decreased kidney function, excess protein intake could further damage their kidneys.

Another issue is that excretion requires production of additional urine which could lead to

dehydration during physical activity. Additionally increased protein intake causes increased

calcium excretion, which in the long term could lead to bone loss.

Insufficient intake of protein will lead to failure to repair body tissues. During physical

activity the body is damaged from micro tears in muscle, bone stress, breakage of red blood

cells, oxidization of cells, and other ways. During rest, this damage is repaired and in some

cases made stronger. If the protein building blocks are not present, then the repair cannot be

made resulting in continuous damage and many times repetitive-use injuries. The opposite is

also true. Protein consumed in close proximity to training can enhance maintenance or gains

of muscle. Protein should be consumed within 30 minutes after a training session.

The final macronutrient we want to address is water. Some sources say that there are only

three macronutrients and some state there are four and replace water with alcohol (remember

alcohol is actually a TOXIN, i.e. bad for the body). We are going to address water as the

fourth macronutrient because of its importance when dealing with fitness and exercise.

Water is estimated to make up 65% of the human body. That is why it is EXTREMELY

important to drink water regularly throughout the day. Adequate water intake before, during,

and after activity is important for health and optimal performance.

Micronutrients

Food is not just made up of macronutrients such as fat, protein and carbohydrates but also

consists of micronutrients like vitamins and minerals. Micronutrients are needed by the body

in much smaller amounts than macronutrients.

Micronutrients are found in foods in different amounts. The best way to ensure adequate

amounts of vitamins and minerals is to eat a variety of foods from each food group. In

general, no vitamin and mineral supplements are required if a person is consuming adequate

energy from a variety of foods to maintain body weight. A multi-vitamin/multi-mineral

supplement is safe to take in most cases, but should not be substituted for a healthy diet.

People who restrict energy intake or use severe weight-loss practices, eliminate one or more

food groups from their diet, or consume high- or low-carbohydrate diets of low micronutrient

MP02SG - 10

density are at greatest risk of micronutrient deficiencies. Supplementation is warranted in

cases of certain illnesses or nutritional reasons such as iron deficient anemia.

Enhancing Performance through Nutrition

If we are to get the most from our Human Machine than it would behoove us to fuel up

properly to get the best performance from that machine and to take into consideration what

and when we are eating and if we are providing it enough fluid. The goal of drinking water

is to prevent dehydration during training and replace body fluids after training. Being more

than 2% below normal body weight due to loss of water is called dehydration and will cause

decreased performance and may cause serious injury or even death in extreme cases. Water

should be consumed regularly throughout the day. Adequate water intake before, during, and

after activity is important for health and optimal performance.

Along with water we must ensure we are cognizant of our nutrient intake as well. Sufficient

carbohydrates should be consumed to maintain blood sugar and replenish muscle glycogen

(stored sugar). Sufficient protein should be taken in to repair muscle tissue and construct

new muscle. Fat should be consumed to supply energy and repair tissue.

Timing is everything when it comes to getting the energy we need. Before training consume

a meal or snack 3-4 hours before activity. This pre-workout meal should consist of the

following: sufficient fluid to maintain hydration (drink 2 to 3 mL/lb body weight (16 oz. for

175 lb person)), low in fat and fiber, high in carbohydrate, and moderate in protein.

During training it is important to consume water no matter how long the workout session

lasts. During exercise sessions lasting under 45 minutes, similar to a typical Air Force PT

session, it is important to rehydrate with water. Although not as critical as with longer

duration activities, carbohydrate beverages can be consumed to replenish lost body sugar.

During lower intensity/long duration training (greater than 1 hour), the object is to replace

fluid losses AND provide carbohydrates (30 to 60 g per hour) for maintenance of blood sugar

levels. These nutrition guidelines are not only important for endurance events lasting longer

than an hour but also when an athlete has not consumed adequate food or water before

exercise, or if an athlete is exercising in an extreme environment (heat, cold, high altitude).

Intake recommendations in these situations are 600-1200ml/hour of 4-8% carbohydrate fluids

(Gatorade/PowerAde-type drinks).

Upon completion of your workout, it is important for you to provide adequate fluids,

electrolytes, energy, and carbohydrates to replace muscle sugars and ensure rapid recovery.

Post-workout meals should consist of mostly carbohydrate and protein, and a small amount

fat. These meals should be between 250-500 calories, i.e. a small turkey sandwich on rye,

and be consumed during the first 30 minutes and again every 2 hours for 4 to 6 hours to

replace sugar stores. The protein consumed in these meals will provide amino acids to build

and repair muscle tissue.

It is recommended to consume a meal that is a 1:3 ratio of protein to carbohydrate after

exercise to enhance sugar replacement. Adequate carbohydrates are also important to

MP02SG - 11

encourage muscle development during weight training (within one hour following training).

Although a sports recovery drink can provide the necessary nutrients, a better tasting

alternative is a glass of low-fat chocolate milk. This is true because the low-fat chocolate

provides the same nutrients but costs less and tastes better.

A rule of thumb for body water balance is to weigh before and after physical activity, and

then after training drink 16 to 24 oz of water for every pound lost during activity.

A diet rich in a variety of fresh vegetables, fruits, nuts and seeds, dairy foods, lean meats,

and whole grains is usually considered to be adequate for maintaining normal nutritional

status among physically active people. Many people find it easier to balance what they eat

by imagining a small dinner divided into sections. One quarter of the plate should be meat or

a protein food, one quarter a bread, cereal, rice, or pasta, and the other half of the plate with

vegetables, but only one starchy vegetables. Add 2-3 cups of low fat or skim milk and two

different fruits per day, and that is a balanced diet.

Another tip to eating for performance is to eat frequent small meals. Instead of eating 2-3

meal a day, eat 5-6 with calories spread evenly throughout the day. This type of meal pattern

helps to maximize glycogen stores and minimize conversion of carbohydrates and protein to

fat.

The crux to proper nutrition is to understand that it is a lifestyle, not a quick-fix fad. The

guidelines below provide a sound nutrition example. Combine this with the Functional

Training we are about to cover and your Human Machine will be operating as efficiently as

possible.

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for

good health, and no single food supplies them all.

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans

don't eat enough of these foods.

Maintain a healthy weight. The weight that's right for you depends on many factors

including your sex, height, age and heredity. Excess body fat increases your chances

for high blood pressure, heart disease, stroke, diabetes, some types of cancer and

other illnesses. But being too thin can increase your risk for osteoporosis, menstrual

irregularities and other health problems.

Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the

foods you want and stay healthy. Check out the nutrition label for serving sizes.

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting

in overeating.

MP02SG - 12

Reduce, don't eliminate certain foods. Most people eat for pleasure as well as

nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating

how much of these foods you eat and how often you eat them.

Balance your food choices over time. Not every food has to be "perfect." When

eating a food high in fat, salt or sugar, select other foods that are low in these

ingredients. If you miss out on any food group one day, make up for it the next.

Your food choices over several days should fit together into a healthy pattern.

Make changes gradually. Just as there are no "superfoods" or easy answers to a

healthy diet, don't expect to totally revamp your eating habits overnight.

Remember, foods are not good or bad. Select foods based on your total eating

patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you

love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in

moderation, and choose other foods to provide the balance and variety that are vital to

good health.

From general health guidelines, we move into some specifics foods to make your

application of this material a bit easier.

8 Recommended/Restricted Foods List

9

“Any eating plan that preaches the elimination of particular

foods is most likely not a beneficial eating plan/diet.”

M. J. Lehmkuhl CSCSI/DA Higginbotham PhD, RD, LD

The following list considers caloric content, energy nutrients, and nutrient combinations to

guide you in your food choices. In association with this list the term ―recommended‖ means

choose these foods as the premier selection from each group. The term ―restricted‖ means

eat lesser quantities of these foods. Restrict does not mean eliminate, they just should not be

as abundant.

Breads, Rice, Pasta, Starches - Recommended

Gluten Free Bread – The Best Choice

Whole Wheat Bread

MP02SG - 13

Oatmeal

Total and whole grain, low sugar cereal

Sweet Potatoes

Brown Rice

Rye Bread

Pumpernickel Bread

Winter Squash

Small whole grain bagel

Whole wheat pasta

Breads, Rice, Pasta, Starches – Restricted

White Starches

Potatoes

All types of French Fries (Sweet Potato included)

Grits

Corn – White and Yellow

Croissants

Biscuits

White Bread Rolls

Fried Rice

White Pasta

Regular granola

Sugar cereals

Tortillas – fried or not fried

Popcorn

Pretzels

Fruit – Recommended

Berries

Citrus

Apples

Pears

Cherries – without sugar added

Fresh fruit off a tree

Figs

Dates

Peaches

Fruit – Restricted

Bananas

Pineapple

Mango

Glazed fruit

MP02SG - 14

Fruit and Fruit cocktails with sugar added

Fruits available in cans

Grapes

Raisins

Coconut – only b/c it is high in calories; otherwise a great source of MCT‘s (a healthy fat)

Avocado – again a healthy food, however high in calories because of its high fat content

*Pie filling is not fruit

Vegetables – Recommended

All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil

and salt and pepper

Vegetables – Restricted

Fried vegetables or vegetables served with cream, cheese or butter sauces

* This is as simple as saving calories through smart preparation

Meat, Poultry, and Fish – Recommended

Fish (fresh, frozen, canned in water), low-fat fish sticks or cakes and shellfish (i.e. shrimp)

*As with vegetables, fresh is always the best choice

Lean beef (round, sirloin and loin)

Lean pork (tenderloin and loin chop)

Turkey bacon

Low-fat ground chicken and ground turkey breast

Lean lunch meats such as turkey, chicken and ham (Check fat content)

Fat-free hot dogs and turkey dogs

Eggs – Reminder that the protein is in the white; saturated fat in the yolk

Meat, Poultry, and Fish – Restricted

Regular or breaded fish sticks or cakes, fish canned in oil, seafood prepared with butter or

served in high-fat sauce

Prime and marbled beef cuts

Pork spare ribs and bacon

Beef short ribs

Regular ground beef or ground chicken or ground turkey

Lunch meats such as pepperoni, salami, bologna and liverwurst

Regular hot dogs or sausage

Nuts, Seeds, and Beans – Recommended

Almonds

Pecans

Walnuts

MP02SG - 15

Cashews

Brazil Nuts

Macadamia Nuts

*The above are considered the top 6 nuts for health Sunflower Seeds

Chick Peas

Kidney Beans

Black Beans

Lentils

Legumes

Nuts, Seeds, and beans – Restricted

Peanuts

*Remember that nuts are naturally high in fat. An excessive intake may lead to weight

gain. CONTROL your intake by observing and restricting your intake based on the

serving size recommendations.

Dairy – Recommended Non-fat or 1% milk

Evaporated non-fat milk

Buttermilk made from non-fat (or 1%) milk

Nonfat or low-fat yogurt

Low-fat cheese with less than 3 grams of fat per serving (example: natural cheese, processed

cheese and nondairy cheese such as soy cheese)

Low-fat, nonfat, and dry-curd cottage cheese with less than 2% fat

Low-fat cream cheese (no more than 3 grams of fat per ounce)

Sorbet, sherbet and nonfat or low-fat ice cream (no more than 3 grams of fat per 1/2 cup

serving)

Dairy – Restricted

Whole or 2% milk

Evaporated milk

Regular buttermilk

Yogurt made with whole milk

Regular cheese (examples: American, blue, Brie, cheddar, Colby and Parmesan)

Regular cottage cheese

Regular cream cheese

Regular ice cream

Alternative milk and milk; in order of healthy nutrient content:

1. Almond Milk

2. Coconut Milk

MP02SG - 16

3. Soy Milk

4. Rice Milk

5. Goat‘s Milk

6. Hormone Free Cow‘s Milk

7. Cow‘s Milk

Fats, Oils, and Sweets - Recommended

Fig bars, gingersnaps and molasses cookies

Olive, soybean and canola oils

Nonfat or light mayonnaise

Nonfat or light salad dressing

Nonstick cooking spray

Fats, Oils, and Sweets – Restricted

Cookies

Shortening, butter or margarine

Regular mayonnaise

Regular salad dressing

Using fat (including butter) to grease pan

Healthy Cooking Oils – In order of health

1. Olive Oil – Be careful, this oil does not respond well to heat

2. Flax Seed Oil

3. Canola Oil

4. Safflower Oil

5. Sunflower Oil

6. Soybean Oil

7. Peanut Oil

8. Coconut Oil

Bad Cooking Oils

1. Corn Oil

2. Vegetable Shortening

3. Hard Margarine

4. Butter

5. Palm Oil

6. Palm Kernel Oil

Energy Equation - Determining Energy Needs

Now that we have addressed appropriate and inappropriate foods, let us see if we are getting

the correct amount of these foods; let‘s see if we have ―energy balance.‖ Balance occurs

MP02SG - 17

when energy intake (the sum of energy from foods, fluids, and supplements) equals energy

expenditure. Energy expenditure is calculated by estimating basal metabolic rate (BMR),

also known as metabolism, along with an estimation of physical activity. If energy intake is

greater than energy expended, weight will be gained. If energy expended is greater than

energy intake, weight will be lost.

There are many methods one can use to determine energy expenditure. For uniformity‘s

sake, we will use the Harris Benedict Formula to provide a general idea of caloric

expenditure and need. This is recommended by Registered & Licensed Dietitian, Dr. D.A.

Higginbotham. We will do an example for women and men below. When calculating,

remember do always do what is inside the parenthesis first.

Harris Benedict Formula for Women

STEP 1- Calculate BMR

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

BMR equation example using sedentary female Weight: 185 pounds

Height: 5 feet 4 inches tall

32 years old

BMR is 655 + (4.35 X 185 pounds) + (4.7 X 64 inches) - (4.7 X 32 years) = 1610

BMR is 655 + 804.75 + 300.8 – 150.4 = 1610

STEP 2- Multiply your BMR by the appropriate activity level factor below resulting in

your total daily calorie needs.

Sedentary little or no exercise BMR X 1.2

Lightly Active* light exercise 1-3 days/week BMR X 1.375

Moderately Active** moderate exercise 3-5 days/week) BMR X 1.55

Very Active hard exercise 6-7 days/week BMR X 1.725

Extra Active very hard daily exercise/physical job BMR X 1.9

or 2X day training)

For sedentary female, multiply BMR from step 1 (1610) by 1.2 = 1932

Total daily calorie requirement = 1932 calories.

This is the total number of calories you need in order to MAINTAIN your current weight.

Harris Benedict Formula for Men

STEP 1 - Calculate BMR

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

MP02SG - 18

BMR equation example using lightly active male Weight: 185 pounds

Height: 6 feet tall

25 years old

BMR=66 + (6.23 X 185) + (12.7 X 72) - (6.8 X 25) = 1963

BMR= 66 + 1152.55 + 914.4 – 170 = 1963

STEP 2- Multiply your BMR by the appropriate activity level factor below resulting in

your total daily calorie needs.

Sedentary little or no exercise BMR X 1.2

Lightly Active light exercise 1-3 days/week BMR X 1.375

Moderately Active moderate exercise 3-5 days/week BMR X 1.55

Very Active hard exercise 6-7 days/week BMR X 1.725

Extra Active very hard daily exercise/physical job BMR X 1.9

or 2X day training)

For lightly active male, multiply BMR from step 1 (1963) by 1.375 = 2699

Total daily calorie requirement= 2699 calories.

This is the total number of calories you need in order to MAINTAIN your current weight.

*Note that most NCOA students will fall into the lightly active category while at the

academy. NCOA students doing normal NCOA Human Performance workouts plus personal

work outs will fall into the moderately active category while at the academy.

* Bring your personal result to the Energy Equation to class with you.

Now that we know how many calories we need, let us look at ways to expend those calories

so we can keep that energy balance.

MP02SG - 19

MP 2. FUNCTIONAL TRAINING

―Ultimately, physical fitness (human movement along with the ability to adequately train the

cardiovascular system) depends on functional and postural muscle conditioning (body

mechanics). Training body mechanics, trains the body to properly and efficiently move in all

modes of exercise. In addition to training: adequate hydration, proper sleep (body repair)

and stress management make or break a fit machine/body.‖

Michele Pittman, M Ed, ACSM - HFI, CHEK Coach

Air Force Installation Exercise Physiologist

Functional training is defined as any type of exercise that has a direct relationship to the

activities you perform in your daily life. The application to the United States Air Force is

pertinent because training functionally is the beginning point for physical combat preparation

- being prepared for the unknown.

If one watches a baby bend over to pick up a ball it is obvious to see the proper ―function‖ of

our body in the task of picking something up, bending at the knees etc. So, one could say to

be the most efficient at ―picking things up‖ one‘s exercise should emulate that. The key to

that is proper function. Adults often become accustomed to doing things, such as picking

something up, incorrectly therefore causing other body parts to have to compensate which

increases the chance for injury. From this example we can see the importance of

―functioning‖ properly, but where did the connection between functionality and exercise

begin?

The concept of functional training originated from rehabilitation, where physical therapists

develop exercises for real life patient situations. The therapist develops a weight bearing

exercise regimen incorporating either weight loaded methods using patients‘ body mass or an

external resistance device. The goal of developing muscle balance to coordinate the

strengthening of the weakened area with the rest of the body is the desired result. Through

training prescription, the patient is able to develop muscle balance and joint stability. These

are the cornerstone results in getting the patient back to functionality.

The functional training goals of the Airman are different from the patient. In the patient

scenario, rehabilitating injuries dominates the exercise prescription. Functional training the

Airman promotes the concept of ―pre-habilitation‖ or training to prevent injuries in healthy

individuals. Pre-habilitation lends to the concept of training the body as a whole and not

necessarily one target muscle group, which is often the case with the physical therapy patient.

Functional Training and the Military

Exercise selection is critical when considering number of people, time constraints, and

movement efficiency. The human machine is our most important piece of resistance

equipment. Bodyweight exercise, dynamic exercise, and joint mobility range of motion are

our primary considerations in implementing the program you will be participating in here.

MP02SG - 20

Additional concerns when selecting movements for our program include flexibility and

trunk/torso strength, strength endurance, incorporating multi-joint movements, and targeting

all planes of motion. These goals will be attained through the complete programming of

dynamic warm-up, flexibility stretches, the core movements (the meat of the workout), and

the cool-down/yoga. The combination of the above exercise prescription will make for a

more complete training regimen and generate the potential of developing a more effective

human combat weapon. Below you will see the movements that will populate the above

mentioned prescription to accomplish your Human Performance workouts while at the NCO

academy.

MOVEMENTS (explanations begin on page 24)

Warm-up

1. Free Stretch (X 1 minute) (stretch/warm-up according to personal needs)

2. 200 m jog

3. Calf Raises X 10 e

4. Knee Hugs X 5 e

5. Leg Cradle X 5 e

6. Lunge X 10 e

7. Cossack Left X 5 e

8. Cossack Right X 5 e

9. 3 plane Arm Rotations X 5 e

10. Good Morning X 10

11. 2 Part Samson Stretch X 10 seconds each position)

12. Steeple Squats X 5 (5 second hold at lowest position)

13. Cadence Burpee X 5 (6 count Burpee called by the chief instructor)

14. Free Stretch (X 1 minute) (stretch/warm-up according to personal needs)

The Core Movements

1. Long Sprints and Middle Distance Running

2. Squat

3. Lunge

4. Push-up

5. Butterfly Sit-up

6. Mountain Climber

7. Squat Thrust (4-count Burpee)

8. Burpee (6-count Burpee)

9. Burp (4-count Thrust-Push-up)

The Cool-down

1. 2 minute heart rate walk

2. Low Lumbar Stretch (2 X 10 seconds each)

MP02SG - 21

3. Hip Stretch (2 X 10 seconds each)

4. ½ Pretzel (2 X 10 seconds each)

5. Pigeon Pose (2 X 10 seconds each)

6. Upward/Downward Dog X 3 e (10 seconds each)

7. Triangle Left X 20 seconds

8. Warrior 1 Left X 20 seconds

9. Wide-Stance Forward Bend X 20 seconds

10. Triangle Right X 20 seconds

11. Warrior 1 Right X 20 seconds

12. Wide-Stance Forward Bend X 20 seconds

MP 3. High Intensity Exercise Endurance (HIEE)

High Intensity Exercise Endurance (HIEE) is defined as the application of maximal physical

effort systematically applied to a technically developed motor skill. The most important

portion of that definition is ―applied to a technically developed motor skill.‖ There are

many ability levels and body types that will be engaged in this program. It is critical that

both the instructor and the student understand physical capabilities and limitations. Until the

student is able to engage in the prescribed exercises using the full range of motion with good

form, the student will be instructed to not apply the rapid pace of our workouts. THIS IS

THE MOST IMPORTANT CONCEPT OF THIS PROGRAM. It will be referred to as the

FOSI Principle (Form Over Speed and Intensity). The FOSI Principle will ensure the motor

skills are technically developed before speed or intensity is added. Adhering to the FOSI

Principle increases safety and program outcomes by focusing on form. Correct form, with a

tight core and straight back, results in more comprehensive movements enhancing flexibility

and strength.

Intensity (power) vs. Duration

The power produced during specific exercise can be defined by analyzing an exercise

continuum with exercise intensity at one end and exercise duration at the other end. The

purest form of intensity is the strict opposite of the purest form of duration.

Intensity----------------------------------------------------------------------------------------Duration

(More Power) (Less Power)

The more intense the exercise then the more power produced during that exercise. On the

other hand, the longer duration of exercise elicits less power dependent on the duration.

Specific exercise examples can be found in the sport of track and field. Shot putters and

sprinters require more power output to perform work than distance runners. Moving our

example to more of a variety of activities, American football players and Olympic

weightlifters produce more power in their sport than soccer players and marathon runners.

MP02SG - 22

Our program targets a training goal that lands somewhere in the middle of the power

continuum. Our program will aim to elicit a training response that can generate some power

while providing the ability to work for a moderate duration.

Functional Endurance Intensity (FEI)

Functional Endurance Intensity is the best phrase to define our program. FEI is Functional

Training workouts married with the High Intensity Exercise Endurance concept resulting in

functional movements completed CORRECTLY at a high intensity. Functional exercise will

be performed at higher intensities as the participant advances through the program. Most

core movement workouts will last between 10 and 25 minutes. It is important for you to

realize that high intensity exercise means that you should not have the ability to engage in

conversation or any other event while you are participating in the workouts. The focus is the

workout. The phrase ―be finished when you finish‖ is the best explanation. You should have

nothing left in your tank when you complete the workout. If you have something left, then

you didn‘t put forth your best effort OR you were not proficient enough in the day‘s

prescribed exercises to operate at a high functional intensity.

In a Prevention magazine article, Dr. Arthur Agatston, an associate professor of medicine at

the University of Miami Miller School of Medicine stated that, ―some activities may be good

for your heart but can be hard on the body, ideally we want to find what works for both.

Workouts such as interval training, total-body/ nonimpact sports, and core workouts are ideal

for efficiently improving fitness. Combine short bursts of high-intensity exercise with

slightly longer periods of active recovery. Continuously raising and lowering the heart rate

improves vascular function, burns calories and makes the body more efficient at clearing fat

and sugar from the blood. The more muscles involved in an activity, the harder your body

must work to fuel them all, resulting in the muscles getting worked as well as your heart.

Core workouts and flexibility exercises make your base stronger and the entire body more

limber and improve balance which not only helps in a sports-type arena but it also helps one

to LIVE better. A solid foundation is not just needed to exercise vigorously but also to do

everyday FUNCTIONAL activities like carry the groceries up stairs or weed the garden.‖10

So, now we have seen a description of the program which was simply functional bodyweight

movements applied at a high intensity. Knowing that, we also know that this program has a

purpose. Our purpose is combat readiness using movements specific to the human machine,

with the endurance to allow you to generate power over a longer duration, and to provide

movement variety to allow you to prepare for the unknown.

The programming will be progressive. Form and experience must be attained before

advancing to increased exercise intensities. Again, remember the FOSI Principle (Form Over

Speed & Intensity). Exercise prescription will become more complex over time. Similarly,

exercise intensity will increase over time. The functional workouts will also become more

difficult over time. There will always be space for improvement in anyone regardless of

ability level. With an understanding of the NCOA workouts, let us now briefly explore the

best way to breathe to get the most out of these workouts. This will be done with Tactical

Breathing.

MP02SG - 23

TACTICAL BREATHING11

Tactical breathing is the ability to control your breathing in times when you most need to

breathe efficiency. For example, our high intensity workouts will provide times where

breathing efficiency mechanisms are needed. In these times it will be most critical to

incorporate some concepts of breathing efficiency through diaphragmatic breathing

techniques.

Diaphragmatic Breathing is the art of breathing by contracting the diaphragm, the muscle

below the lungs. The concept involves creating enough room for the lungs to expand

downward as opposed to expanding laterally through using the rib cage muscles. This style

of breathing promotes breathing through the expansion of the abdomen instead of the chest.

It is considered as the best breathing method and a healthier, fuller way to ingest oxygen.

Additional breathing guidance is addressed in the cool-down section of this reading.

Diaphragmatic Breathing Techniques

1. Crocodile Breathing – Begin by lying prone on your stomach, with arms folded at about a

45 degree angle above your shoulders.

Your body will naturally begin to breathe

diaphragmatically. Use the crocodile

pose to counteract the normal abdominal

tension that arises whenever you are

preparing for or recovering from intense

exercise bouts. It will automatically get

you started toward a more natural breathing style.

2. Relaxation Pose - Another version of diaphragmatic breathing is accomplished in

shavasana (relaxation pose). Lie on your

back on a flat carpeted surface. In this

posture, the navel region rises with each

inhalation and falls with each exhalation.

Bring your awareness to your breath and

feel the continuous flow of exhalations and

inhalations. Concentrate on softening the

rib cage to better enable the inhalations, exhalations, and focus on the navel region.

3. Sitting Up to Breathe - Sit erect in any seated pose. Rest your

hands in your lap. Close your eyes and turn your attention to the

flow of exhalations and inhalations. Soften the abdomen and sides

of the rib cage. Let the muscles of the back support your posture

with only modest muscle tone. Concentrate on enabling your

breathing through a quiet expansion of the sides of the rib cage.

The front wall of the abdomen also expands, but the movement is

much less than it was in the relaxation pose.

MP02SG - 24

So, what are these exercise prescriptions that are going to require me to be so focused on my

breathing?

MP 4. HUMAN WEAPON SYSTEM MOVEMENTS

The following movements are programmed for the progressive physical advancement of you,

the Airman, to include the outdoor warm-up, indoor/inclement weather warm-up, core

workout movements, and cool-down.

Warm-up

The warm-up is designed for progressive workout readiness; therefore, the movements must

be followed in sequence. Remember the FOSI Principle (Form Over Speed and Intensity).

When you arrive at the for the HP session begin your personal warm-up as you wait for

everyone to arrive.

1. Free Stretch (X 1 minute) (stretch/warm-up according to personal needs)

2. 200 m (meter) jog

The 200 meter run is at a jogging pace; roughly a 50% effort intensity level.

The purpose of this jog is to provide the motion that allows the heart to pump

blood throughout the body which permits the systematic blood flow to the

extremities leading to a more effective warm-up.

Note: If the facilities do not support a jog, replace with Jumping Jacks:

Jumping Jacks (25 X 4-count) (Led by instructor or the HP leader)

Hands touch above head at top of movement and touch leg at bottom of

movement. This movement is intended to increase heart rate and blood flow and

begin warming up the muscles and joints.

3. Calf/Toe Raise (X 10)

Standing with hands on hips, feet shoulder-width apart and knees slightly bent.

Rock up onto toes and then roll back onto heels activating and warming up the

shins, calves and Achilles.

MP02SG - 25

4. Knee Hugs (X 5 e)

While standing, raise one knee toward the chest. Grasp and ―hug‖ the midpoint of

the lower portion of the raised leg. Once grasped, lift the lower leg towards the

chest while the knee remains pointing skyward (in the upward motion). Point the

toe of the lifted leg to the sky (dorsi-flex). While the knee is being raised the

opposite leg may plantar flex the ball of the foot (raise up on toes) into the ground

to create a greater range of motion in stretching the hip of the raised leg.

Alternate grasping/stretching each leg.

5. Leg Cradle (X 5 e)

In a similar concept as the knee hug, raise a leg but grasp the knee with one hand

and grasp the lower leg, ankle or foot with the other hand and angle the lower leg

until it forms approximately a 30-45 degree angle to the ground. The stretch will

target muscles of the hip. The opposite leg may plantar flex the ball of the foot

into the ground to create a greater range of motion in stretching the hip of the

raised leg.

6. Lunge (X 10 e)

Begin with the feet shoulder width apart then move by stepping forward with one

leg to a distance where the knee can be flexed at 90 degrees and be directly above

or slightly behind the toes. The heel of the foot strikes the ground first followed

by the remainder of the foot. The motion is continued until the knee of the back

leg is nearly touching the ground. During this exercise the shoulders must not

lean forward but remain upright. The hands may be placed at the waist or behind

MP02SG - 26

the head in the ―prisoner‖ position. The movement continues by returning to the

standing position by pushing off the front foot and then repeating on the other

side. Activation will be felt in quadriceps and hips.

7. Cossack Lunge Left (X 5 e)

Lunge left leg sideways and squat to a position where the right leg remains

straight and the shoulders remain upright with no forward bending at the waist.

The depth of the left leg lunge depends on your flexibility. The foot of the left

leg is to remain flat on the ground while the foot of the right leg should rotate

onto the heel with the toes pointed skyward. Straighten the left leg by releasing

out of the squat and straighten both legs to a half split before slowly returning

the feet to shoulder width apart. The stretch will be felt primarily in the

groin/inner thigh area. Repeat. An alternate stretch is the side lunge/groin

stretch. All movements are the same except for the following changes: leaning

to left, stretching right groin/inner thigh, steadily lean until you feel the stretch

and then hold.

8. Cossack Lunge Right (X 5 e)

Same as #6 above but leaning the opposite direction, lunging to the right to

stretch left groin/inner thigh.

MP02SG - 27

9. 3 Plane Arm Rotations (X 5 e)

Face forward with feet shoulder width apart. Rotate the arm to create as large a

circle as possible.

a. Sagittal (facing forward) direction forward and backward. (X 5)

b. Anterior (across the front) direction forward and backward. (X 5)

c. Posterior (across the back) direction forward and backward. This one may

be a bit more difficult. (X 5)

10. Good Morning (X 10)

Face forward and stand with feet shoulder width apart. Cross arms over chest as

if you were doing Air Force crunches. Slightly bend the knees and keep knees

bent for entire movement. Lean forward and fold at the waist while rotating the

hips to the back while the knees stay slightly bent. In this downward phase, the

weight should be concentrated in the heels (the toes may come off the ground),

with the back flat (DO NOT ROUND). Fold at the waist until you feel the

stretch in the hamstrings and gluteus muscles (posterior chain). Keep the eyes

looking forward and chin up as you complete the entire movement. When the

maximum stretch is attained, hold for 2 seconds and straighten out by unfolding

the waist to the upright position. Repetition one has been completed; the hands

remain crossed over the chest and the knees remain slightly bent.

MP02SG - 28

11. 2 Part Samson Stretch (X 2 e/10 seconds e)

Step 1. Kneel on the ground and assume a lunging position with one knee on the

ground. Remember, you want to achieve a lunge position where the knee is

aligned with the toe and does not pass the toe at the maximal lunge range of

motion. Place hands together in the small of your back (as support) and slowly

lunge forward on the front leg while keeping the torso upright. Feel the stretch

in your hip flexor. Hold for 10 seconds. Return back to initial position and

move to step 2.

Step 2. In same kneeling position, interlock hands and extend hands above head

by straightening arms and pressing palms upward to the sky. Keep shoulders

back and pressing upward with hands. Slowly lunge forward on the front leg

while keeping the torso upright. Again, be sure to keep shoulders back and

hands pressed upward. Hold this position for 10 seconds when the maximal

stretch is attained in the hip flexors, low back, shoulders, and quadriceps. Relax

the stretch by returning to the beginning, then repeat steps 1 and 2 before

changing legs.

12. Steeple Squat (X 5/5 second hold at lowest position)

Stand with your feet slightly beyond shoulder width and toes pointed slightly

outward. Use this position for all squatting exercises. Next, form a church

steeple or imaginary pistol with your hands. Extend the arms above the head to

the furthest point with the steeple/pistol pointing directly to the sky. Keep the

shoulders back, behind the ears. Now, tilt the hips toward the back and squat to

the deepest point without sacrificing the position of the shoulders back, arms

behind the ears, back straight and the pistol maintaining its upward range.

Maintain your weight on your heels. Quadriceps must be parallel with the

ground or lower. The stretch should be felt in the hip flexors, quadriceps,

gluteus muscles, hamstring, and shoulders. When the deepest squat is achieved

with proper form, maintain that depth for 5 seconds before returning upward to

the beginning position.

MP02SG - 29

13. Cadence Burpee X 5 (6 count Burpee)

Instructor or lead HP monitor will lead flight by calling out each of the 6 steps

of the movement. See Core Movement #8 for explanation.

14. Free Stretch (X 1 minute) (stretch/warm-up according to personal needs)

Core Movements

Remember the FOSI Principle (Form Over Speed and Intensity) and to breathe.

1. Long Sprints and Middle Distance Running

The meat of our high intensity workouts will incorporate long sprints (200 and 400

meters) and Middle Distance Running (800 meters) around body weight functional

movements. The objective is to train your body to move with precision when it is

tired and short distance runs and sprints is one method we use to achieve that purpose.

Towards the end of the course (HP 16) you will participate in a 5 kilometer run for

variety and a longer distance. HP 16 also gives you an hour of active rest before

going into the Baseline Omega and Mock AF PT test.

2. Squat

Standing with feet just wider than shoulder width apart, with toes point slightly

outward, squat down to an estimated depth to where a midline of the upper leg

connecting the inguinal fold (crease between the torso and the upper leg) to the

patella (knee cap) is parallel to the ground. More simply, when the top of the leg

(quadricep) is parallel to the ground or lower. When examining this midline it will

appear that the squat is below parallel when looking at the hips. During the

MP02SG - 30

downward phase of the movement, the hands do not make contact with the body. The

weight is dispersed throughout the feet but more concentrated in the heels. While

transferring to the upward phase of movement, drive the feet into the ground and rise

explosively, straightening the body to a fully erect position with the chest out and the

shoulders back. Throughout the movement it is critical to maintain an erect torso

with the shoulders back. There may be a tendency to slouch the shoulders,

subsequently rounding the back. Should this happen, remember FOSI, proper form is

critical, slow down the repetition and concentrate on a purposeful movement instead

of a less efficient rep.

3. Lunge

Begin with the feet shoulder width apart then move by stepping forward with one leg

to a distance where the knee can be flexed at 90 degrees and be directly above or

slightly behind the toes. The heel of the foot strikes the ground first followed by the

remainder of the foot. The motion is continued until the knee of the back leg is nearly

touching the ground. During this exercise the shoulders must not lean forward but

remain upright. The hands may be placed at the waist or behind the head in the

―prisoner‖ position. The movement continues by returning to the standing position

by pushing off the front foot and then repeating on the other side. Activation will be

felt in quadriceps and hips.

4. Push-up (chest to deck)

The push-up that we perform in this class will be more comprehensive than the AF

PT test push-up because we are not testing you, but exercising the full range of

motion. Do not stop when the triceps are parallel with the ground but when your

chest grazes the ground (chest to deck).

MP02SG - 31

Lie on the ground face down with the palms of the hands on the ground at slightly

beyond shoulder width apart and toes on the ground 6-12 inches apart. Press the

palms through the ground and rise to the point where your palms and toes are the only

body parts touching the ground. The repetition is initiated by lowering the body to

the ground with the hips in line with the torso, lowering at the same rate. Lower to

the point to where the chest and upper torso graze the ground then return to the fully

extended upward position. Keep engaging the trunk in this movement by keeping it

solid. Remember the push-up is as much about core stability as it is about upper body

strength and endurance.

5. Butterfly Sit-up

The sit up that we perform in this class will be slightly different than the AF PT

crunch in that it will emphasize the abdomen and de-emphasize the hip flexors. Your

hip flexors will be addressed during the squatting movements.

Sit on the floor and form butterfly wings with the legs by bending the legs at 90

degrees and completing the wings by putting the soles of the shoes together. The

purpose of the leg orientation is to emphasize the rectus abdominus in the movement

while decreasing the role of the hip flexors. Beginning in the up position, begin the

repetition by moving the torso downward until the shoulder blades touch the floor and

the hands touch the floor above the head. Initiate the upward motion by engaging the

trunk and moving upward, completing the rep when the hands touch the toes. Try to

avoid swinging and using momentum to do the movement by keeping feet grounded.

Intentionally dig feet into ground to keep them from moving.

MP02SG - 32

6. Mountain Climber

Start in the up position of the push-up with palms on the ground and toes on the

ground 6-12 inches apart. Raise the hips slightly and begin the mountain climber by

bringing the right leg in a flexed motion with the knee aimed at the chest (try to bring

the knee all the way up to the chest). Touch the ground with the ball of the foot then

return the leg to the original position by straightening it back as far as possible.

When returning the right leg to the original position, engage the left leg, knee to chest

and ball of the foot touching the ground at the furthest distance possible. Continue

this right and left motion in the see-saw pattern until all the desired repetitions are

complete.

7. Squat Thrust (4-count Burpee)

In the 4-count Squat Thrust begin in the standing position with feet shoulder width

apart, toes pointing slightly outward and arms at the side. Strictly emphasize each

movement verbally counting each step. Initiating the movement the 4 counts are:

a. Squat and put the palms of the hands flat on the ground at the most comfortable

position either inside/outside the knees or 12 inches in front of the toes.

b. Kick the feet straight behind (back) attempting to land the feet 6-12 inches apart

in the push-up stance. Legs should be completely straight and hips in line with

the trunk. Try to land light on the toes, merely tapping the toes at full extension.

Core should be tight.

c. Jump forward, returning to original squatting position, landing with your feet flat

on the floor and palms on the ground at the most comfortable position either

inside/outside the knees or 12 inches in front of the toes.

d. Stand up.

MP02SG - 33

8. Burpee (6-count)

The Burpee is a 6-count movement that is very similar to the squat thrust. Strictly

emphasize each movement verbally counting each step. The lone difference is that a

push-up is added into the movement:

a. Squat and put the palms of their hands flat on the ground at the most comfortable

position either inside/outside the knees or 12 inches in front of the toes.

b. Kick the feet straight behind (back) attempting to land the feet 6-12 inches apart

in the push-up stance. Legs should be completely straight and hips in line with the

trunk.

c. Lower body to the ground with the hips in line with the torso, lowering at the

same rate. Lower to the point to where the chest and upper torso graze the

ground. CHEST TO DECK. Maintain tight core throughout movement.

d. Return to the upward position by pressing through the ground and fully extending

the arms finishing in the original push-up position.

e. Jump forward, back to the original squatting position, landing with your feet flat

on the floor and palms on the ground at the most comfortable position either

inside/outside the knees or 12 inches in front of the toes.

f. Jump up attempting to clear 8 inches off the floor (as high as you can) while

extending arms above ears.

g. Clap hands over head.

9. Burp (4-count Thrust-Push-up)

The Burp is a movement that begins in the ―up‖ position of the push-up. Strictly

emphasize each movement verbally counting each step. From this starting position:

a. Kick both feet in towards the chest by flexing at the knees. The objective is to get

the knees as close to the chest as possible. The balls of the feet land on the

ground.

b. Kick both feet out, returning to the original beginning push-up position.

c. A push-up repetition is initiated by lowering the body to the ground with the hips

in line with the torso, lowering at the same rate. Lower to the point to where the

chest and upper torso graze the ground. Maintain tight core throughout

movement.

MP02SG - 34

d. Return to the upward position by pressing through the ground and fully extending

the arms, finishing in the original push-up position.

Cool-down

Intentionally focus on breathing during all movements but especially during the cool

down. This will assist in the body cooling down and relaxing. Breathe in deep

through the nose and out of the mouth. Take deep full breaths, fully expanding the

lungs and totally exhaling thus emptying the lungs. As you perform the cool down

movements, focus on ―breathing and relaxing into each movement‖ to further the

stretch. If you find yourself shaking as you try to stretch, try to relax and breathe.

Focusing on breathing not only allows you to relax and increase your stretch but also

forces the diaphragm to work in unusual positions. This will work to make you a

more efficient breather.

1. 2-minute walk to lower heart rate

Immediately upon completing the workout, walk at a slow pace in an attempt to

decrease the accelerated heart rate. As mentioned above, be sure to breathe. The

remaining cool-down movements will continue when all participants complete the

workout and 2 minute cool-down walk in order to proceed as a unit.

2. Low Lumbar Stretch (2 X 10 seconds each)

Lay on back in sit-up position with arms extended in ―T‖ position. Keep left foot flat

on the ground. Cross the right leg over the left leg placing the lateral portion of the

ankle on the left knee (for a deeper stretch place the back of the right knee on the left

knee). With the right ankle (or back of knee) firmly placed on the left knee area,

slowly let right leg fall to the right using the pressure of the right ankle/knee to push

your left leg to the ground, stretching the lower back on the left side. Turn your head

to left. The left foot must stay grounded but does not need to stay flat. When a

comfortable range of motion is attained, hold the position for 10 seconds, rest for 5

seconds and then repeat for another 10 seconds. Switch positions of the legs and

repeat in the new direction for 2 sets of 10 seconds.

MP02SG - 35

3. Hip Stretch (2 X 10 seconds each) (same position as Lumbar Stretch above)

Fold your left leg at 90 degrees with the knee facing upward and left foot flat on the

ground. Cross the right leg over the left leg placing the lateral portion of the ankle on

the left knee. It is important to attempt to keep both knees flexed at about a 90 degree

angle. With the right ankle firmly placed on the left knee area, slowly and carefully

press on the inside portion of the right knee, pushing it away from the body. When a

comfortable range of motion is attained, hold the position for 10 seconds, rest for 5

seconds and then repeat for another 10 seconds. Switch positions of the legs and

repeat in the new direction for 2 sets of 10 seconds.

4. ½ Pretzel (2 X 10 seconds each)

Lie on your back flat on the ground. Keep right leg straight with toe pointed

upwards, maintaining a 180 degree straight line with the right leg and the upper torso.

Move your left leg towards the right, completely across the body while creating a 90

degree angle at the knee of the left leg. Place your right hand on the knee of the left

leg for stability and turn your neck, looking to the left, in the opposite direction of the

left leg. Attempt to place the left leg (knee) on the ground while concentrating the

stretch in the left hip and spine muscles. After 2 repetitions for 10 seconds, switch

the movement to the right leg repeating 2 repetitions for 10 seconds.

5. Pigeon Pose (2 X 10 seconds each)

Begin in the ‗up‘ push-up position, fold your left leg at 60-90 degrees on the ground

and straighten your right leg on the ground behind your hips. Extend the right leg

straight and behind, as far away from the folded left leg as possible. From this

position, attempt to fold your upper torso across the lower leg (left leg in this

MP02SG - 36

example) and hold for 10 seconds. Concentrate and feel the stretch in the hip, more

specifically, the piriformis. Repeat with the right leg.

6. Upward/Downward Dog X 3 e (10 seconds each)

Lie face down on the ground then press the palms off the hand into the floor and raise

your upper torso off the ground with your face pointing upwards toward the sky and

our back bowed; this is the Upward Dog. Try to keep your shoulders down and

relaxed and not shrugged up near your ears. Hold this position for 10 seconds,

rotating your head to the left while looking over your shoulder for 5 seconds then

rotating your head to the right and holding for 5 seconds feeling the stretch in the

lower back. In transferring to the Downward Dog phase, raise your hips off the floor

and push them up toward the sky while dropping your head between your shoulders

as the arms become fully extended. You may need to walk hands in toward feet

slightly, until heels can be planted flat on floor. Keep feet in the same position they

were in for the Upward Dog. Equally distribute weight on hands and feet. When

completing the upside down ―V‖ with your body, attempt to place the heels on the

ground and push hips to sky while holding the movement for 10 seconds feeling the

stretch in your calves, hamstrings and lower back.

Note: The purpose of the next series of movements is two-fold, to stretch the

applicable muscles and to realign the spine. Do these while still focusing on

breathing. The Triangles will bend spine side to side. The Warrior 1 will rotate and

arch the spine back and the Wide-Stance Forward Bend will bend the spine forward.

This series of six movements should flow together, not stopping in between. One

should constantly adjust during movements as on breathes deeper into the stretch and

adjust to get the most out of them.

MP02SG - 37

7. Triangle Left (X 20 seconds)

Face forward with both legs straight and wider than shoulder width apart, point left

foot so it is parallel with body, move right foot perpendicular to the other foot. Be

sure both legs are straight, if needed the front leg can slightly bend until flexibility

increases. Raise arms parallel with ground. Bend to the left (NOT TO THE FRONT)

as you push hip out to the right side and slide left arm down along the left leg. One

hand along lower leg and the other hand above head pointing straight up to sky. Look

up at hand that is in the air. Feel stretch in side of torso.

8. Warrior 1 Left (X 20 seconds)

Face forward with right foot pointing to the left at a 45 degree angle and the left foot

parallel with the body pointing to the left, lift arms straight out to sides parallel to the

ground, now turn to the left, raise both arms above head, lunge over the left foot, bend

back as if wrapping it around exercise ball and activate lower back.

9. Wide-Stance Forward Bend (X 20 seconds)

Focus on breathing through the entire movement. Remember this is a FORWARD

BEND, not a downward bend. Face forward with feet parallel to each other, pointing

forward and spread as wide as possible, about your legs length. Place your hands on

your hips and arch your back with your chest out. Breathe in. As you exhale lean

forward from the hip while keeping a long torso, a straight back with the chest open.

Knees should be straight. Keep hips over the heels and don't let the hips move back

MP02SG - 38

in the space behind you. Go half way down with a straight back and place your hands

underneath your shoulders onto the floor. Push/lift hips upward toward sky. Push the

top of the head towards the ground while still keeping the back straight. If you feel

you can still go further with a straight back, on the next exhale fold deeper from the

hips. (breathe into the movement) It is important to keep the back straight. If you feel

at any time you start rounding the back to go further down, go back a little to the

point where you can do this with a straight back. If you have to concave the back stop

there and straighten the back. The ultimate goal is to be able to rest the crown of the

head on the ground with a straight back. To come out of the movement, inhale and

walk your hands forward to position them under the shoulders again with straight

arms and back. Exhale placing the hands on your hips, inhale to come back up

straight. Feel the stretch in the middle back muscles, hamstrings and groin all the

way to the calves.

10. Triangle Right (X 20 seconds) (Same as above #7 above, switch sides)

11. Warrior 1 Right (X 20 seconds) (Same as #8 above, switch sides)

12. Wide-Stance Forward Bend (X 20 seconds) (Same as #9 above)

Whew! That was a lot of information! But now that we have the background of nutrition, our

energy equation, breathing and the exercises that we will be performing, let us explore the

actual exercise protocol you will be following while at the NCO academy.

MP 5. NCOA HUMAN WEAPON SYSTEM 6 WEEK PROTOCOL

The below workouts will be your opportunity to put it all together and apply the knowledge

you now have. Jose Ramos, an Air Force Installation Exercise Physiologist is quoted as

saying, ―knowledge is not power; applied knowledge is power‖ and now is your time to apply

that knowledge. Below are the workouts to be performed during your time here.

HP 6. “Baseline Alpha” – 15-minute time limit

400 meter run/one time around a standard track (all out)

40 squats (with correct form, thigh must be at least parallel with ground)

30 butterfly sit ups

20 push-ups

10 squat thrusts

400m run

MP02SG - 39

The baseline lets you know where you are on the fitness scale. It is important that you push

yourself to do the best you can. This is done as your first workout because you will do it

again during hour 17. At that time you will be able to compare to see if you have an

improvement. Flight HP monitors must gather the times for each student from this activity

and load it into iGecko.

Each flight member will partner up. The first group completes the entire workout. The

observer counts reps and records numbers. The instructor will be keeping time.

HP 7. 5 Rounds for Time – 20-minute time limit

(If finished before the time limit expires, restart the routine and continue until time

expires.)

20 squats (with correct form, thigh must be at least parallel with ground)

15 butterfly sit-ups (hands must touch ground above head and then touch toes)

10 push-ups (chest to deck)

5 squat thrusts

*Workout is to be scaled to 4, then 3 rounds depending on physical training

performance

HP 8. Tabata Circuit Ichi (pronounced ―eechee‖)

(Complete all 8 rounds of each exercise before moving on to the next.)

8 rounds of 20:10 (20 seconds of work: 10 seconds of rest)

1. Push-up

2. Mountain Climber (bring knee all the way up to chest and extend other leg out as

far as possible)

3. Sit Up

4. Squat Thrust

*The subject completes all 8 rounds of each exercise before moving forward to

the next exercise

HP 9. Pyramid for Time – 18-minute time limit (run-pyramid movements-run)

(If finished before the time limit expires, restart the routine and continue until time

expires.)

(Pyramid Rep scheme for Squat, Push-up, Butterfly Sit-up is 5-10-15-20-15-10-5, i.e.,

5 reps of each movement, 10 of each etc., up and down pyramid before moving on to

final 400 meter run.)

Run 400m

MP02SG - 40

5 Squats/5 Push-ups/5 Butterfly Sit-ups

10 Squats/10 Push-ups/10 Butterfly Sit-ups

15 Squats/15 Push-ups/15 Butterfly Sit-ups

20 Squats/20 Push-ups/20 Butterfly Sit-ups

15 Squats/15 Push-ups/15 Butterfly Sit-ups

10 Squats/10 Push-ups/10 Butterfly Sit-ups

5 Squats/5 Push-ups/5 Butterfly Sit-ups

Run 400m

HP 10. Lumberjack 20 – 25-minute time limit

(If finished before the time limit expires, restart the routine and continue until time

expires.)

Run 400m

Mountain Climber X 20

Run 400m

Squat Thrust X 20

Run 400m

Burp X 20

Run 400m

Sit Up X 20

Run 400 m

Burpee X 20

HP 11. 10-Minute Burpee Challenge

The goal of this challenge is to complete 100 Burpees (defining all 6 counts) in the 10

minute time frame. Do not be discouraged if you do not get to 100 but let that be your

goal. Form is key (FOSI Principle), which is why it is imperative to sound off at each

step of the Burpee, 1-6 and ending with a clap. If they are done quickly but not

correctly they are not considered done at all.

HP 12. “Crural and Unusual 5” - 5 rounds for time – 20-minute time limit

(Crural means ―of or relating to the leg‖ according to merriam-webster.com12

)

(If finished before the time limit expires, restart the routine and continue until

time expires.)

MP02SG - 41

a. 400m run

b. 25 Lunges (each leg)

Complete 400m run, then lunges, then run, lunges etc. for 5 rounds.

*Workout is to be scaled to 4, then 3 rounds depending on physical training

performance

HP 13. 1 Time Through – 20-minute time limit

(If finished before the time limit expires, restart the routine and continue until time

expires.)

Run 400m

Burp X 21

Butterfly Sit-up X 21

Squat Thrust x 21

Run 400 m

Burp X 15

Butterfly Sit-up X 15

Squat Thrust X 15

Run 400m

Burp X 9

Butterfly Sit-up X 9

Squat Thrust X 9

HP 14. Tabata Circuit Ni (pronounced Knee)

8 rounds of 20:10 (20 seconds of work: 10 seconds of rest)

1. Squat

2. Push-up

3. Sit Up

4. Squat Thrust

HP 15. The Dirty 30 – 15-minute time limit

(If finished before the time limit expires, restart the routine and continue until time

expires.)

Squat X 30

Push-up X 30

Mountain Climber X 30 (30 each leg)

Butterfly Sit-up X 30

Lunge X 30 (30 each leg)

Burp X 30

Squat Thrust X 30

MP02SG - 42

HP 16. 5 K Run – This event is a bit of a break from the norm as to give you the

chance to recover and prepare for Baseline 2 and the following Mock AF PT Test.

HP 17. “Baseline Omega” – 12-minute time limit

400m run

40 squats

30 butterfly sit-ups

20 push-ups

10 squat thrusts

400m run

HP 18. Mock AF PT Test (1.5 mile run, AF pushups, AF crunches)

This brings us to the end of this Human Performance rollercoaster. Food, functionality,

breathing, intensity, endurance, movements and routines have all been addressed. All in an

effort to create the best Human Machines on the planet. Remember, it is about lifestyle

change, not a diet or even a PT test. No longer should we be part of a culture that promotes

‗fit to test‘.

Efficient Human Performance makes one resilient. Being fit and healthy gives one the

energy and stamina to work long hours in every crevice of the globe and still be able to pay

attention to the minute details of life and of the job. Fitness recharges our physical and

mental energy, therefore improving our decision making skills. It also improves our

performance and increases our endurance for the long haul. The demands placed on Airmen

today are greater than ever. We face challenges that are very different from any we have

seen historically, and we must face these challenges with fewer people than we had during

the height of the Cold War. In order to meet these demands and exemplify the Military

Professional attribute, we must maximize our Human Performance. When we are fit, our

quality of sleep improves, our appearance is sharper, unit cohesion can be enhanced, and our

demeanor is positively impacted which also develops and supports a professional military

image that will give the public confidence and faith in the abilities of all Airmen.

Finally, ―memento vivere-remember to live13

!‖ With a renewed focus on properly caring for

our Human Machine we can truly experience and enjoy every single day. Squeeze every bit

of life out of every minute of every day. Again, I say, ―memento vivere.‖

MP02SG - 43

Notes

1 MS-Master of Science degree, CSCS-Certified Strength and Conditioning Specialist,

2 RD-Registered Dietitian, LD-Licensed Dietitian.

3 M Ed-Masters of Education, ACSM–HFS- American College of Sports Medicine-Health Fitness Specialist,

CHEK Coach-Corrective Holistic Exercise Kinesiology Coach. 4 HFS-Health Fitness Specialist (American College of Sports Medicine), CES-Corrective Exercise Specialist

(National Academy of Sports Medicine), CSCS-Certified Strength and Conditioning Specialist (National

Strength and Conditioning Association).

5 Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty

Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002.

http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. (accessed 4 January 2011). 15.

6 Ibid., 15.

7 Ibid., 15.

8 Smiley Face Wallpaper. http://www.adventuresofaglutenfreemom.com/2010/09/gluten-

free-mozzarella-cheese-sticks/smiley-face-wallpaper-001/. (accessed 7 February

2011). 9 Do This Don’t Do That Can’t You Read The Sign.

http://tomsouthworth.com/2010/10/03/do-this-dont-do-that-cant-you-read-the-sign/. (accessed 7 February

2011). 10

Agatston, A. MD. ―I‘m a Trainer at Heart.‖ PREVENTION, March, 2010. 33

11 Sovik, R. PhD. Diaphragmatic Breathing:

http://www.himalayaninstitute.org/yi/Article.aspx?id=3472 (accessed 4 January 2011).

12 http://www.merriam-webster.com/dictionary/crural

13 Memento Vivere,‖All Experts/About.com/NY Times Online Resource, http://en.allexperts.com/q/Latin-

2145/2009/12/Remember-Live.htm (accessed 7 February 2011).