al005.cap.gov
Main Content

FITNESS TRAINING

Fitness Training

PARENTS:

If there are any health issues or concerns regarding your cadet(s), please contact the DCC as soon as possible.

Fitness performance is one of several aspects cadets are tested on in order to earn their achievements and progress in the cadet program. On average, we get 1 to 3 hours per month to spend with cadets to provide both fitness education and physical training. This simply is not enough to ensure the improvements necessary for cadets to keep progressing.

To encourage at-home fitness training, we have introduced two new fitness initiatives to help cadets reach their fitness goals, Cardio Tracker Program and Activity Tracker Program. An important part of these initiatives require cadets to schedule dedicated time EACH DAY focused on improving their health and fitness. They are to spend time each night recording what they accomplished that day on their two fitness tracker sheets. We ask that you support and encourage your cadet(s) to fully participate in this "at home" portion of the fitness program to help ensure their success.

You play an important role in helping your cadet(s) achieve their full potential. We thank you for your support, both of the CAP program and of your cadet(s).

CADETS:

The two links below will step you through the Cardio Tracker Program and Activity Tracker Program. This "at home" portion of the fitness program provides a plan to help get you started on a regular fitness routine. If you aren't already active, you might find it challenging to get started. However, if you commit to being consistent, you will find it will continue to get easier to reach your goals. The key to success is to focus on even the smallest improvements and to look at fitness not as a chore but as an important part of living a good life. Most people who build fitness into their lifestyle overwhelmingly find that they love being fit; thus they learn to love doing the things that make them fit.

1. Print out both the Cardio Tracker Chart and Activity Tracker Chart. If you don't have access to a printer, speak to your cadet mentor / supervisor about helping you get copies during a Squadron meeting.

2. Maintain both Fitness Tracker Sheets in your CAP binder. They must be available for inspection They will be checked weekly by either Cadet Staff or Senior Member Cadet Leadership.

* Remember, your binder / folder is part of your uniform (regardless of the type of uniform). If you are showing up in uniform, you aren't in uniform without your binder.

3. Schedule specific times during your day to accomplish your fitness training. Consider this an important DAILY appointment with yourself to focus on improving your fitness. Be consistent in keep that scheduled appointment with yourself each day.

4.  Implement and stay consistent with your nighttime routine:

     a. Document your fitness efforts EACH NIGHT by filling out your Fitness Tracker Sheets. It is best to do this right before bed. Why?

          i. This gives you an opportunity to review what you contributed that day toward meeting your fitness goals. It also helps you end the day reflecting on your accomplishments. Is there room for improvement? If so, make adjustments to your game-plan and commit to do better.

          ii. If you didn't do as much as you had liked for the day, this also gives you one last chance to fit in some fitness activities. You can always do another 1-minute of push-ups and 1-minute of sit-ups before heading for bed.

          iii. This will remind you to do your nighttime "static" stretches before going to bed. For more information, visit the Fitness Stretching page.


COST / BENEFIT ANALYSIS OF A CONSISTENT FITNESS PLAN

Your Cost:

Breaking down the fitness commitment, you are looking at:

- approximately 20 minutes of total time for cardio, six days per week;

- approximately 10 minutes per day of either push-up or sit-up training per day;

- approximately 20 minutes of strength training to include alternating glutes, hams and calves for running; and bi/triceps, chest and shoulders for improved push-ups;

- approximately 10 minutes per day of dynamic/active and static/passive stretching per day.

This equates to approximately one hour divided and scheduled throughout your day, 6 days per week. This should be your MINIMUM fitness goal to maximize your returns on fitness improvement.

Your Benefits:

- includes improved mood

- better cognitive function

- better sleep

- improved physical capabilities

- better overall health

- better self esteem

- more self confidence built through all that you accomplish

The time and effort you put in is worth more than just a passing PT test, it sets you up for improved fitness and a better life, for the rest of your life.

 

On A Final Note:

Keep hydrated throughout your day (water is best.... non-sugar, non-caffeine, no soda... these dehydrate you and can decrease performance). If you are not hydrated, it will bog down your system and make things harder for you. Hydrate throughout your day, every day. Hydration does not start before an activity; hydration starts the day before an activity. Daily hydration always ensures you are better prepared each and every day.

Eat nutrient rich foods. Stay away from junk food and "empty carbs."

As always, we are here to help. But achieving both academic and fitness excellence are dependent on the effort you put into it.


CARDIO TRACKER PROGRAM


ACTIVITY TRACKER PROGRAM

© 2020 Civil Air Patrol. All rights reserved.