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

5bx Exercise Program Pdf

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

However, through regular exe rcise its efficiency can be considerably increased. This is absolutely false.

Although you may get some benefit from doing exercises until "it hurts" , this is not necessary in order to acquire an adequate level of physical fitness. As a matter of fact, greater benefits can be derived from exercise by avoid- ing stiffness and soreness. There are basically two ways in which you can avoid discomfort and still develop high levels of physical capacity: Warming Up The 5BX Plan was designed so that no additional warmup is necessary in order to receive its maximum benefits.

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

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

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

Foods such as fats, sugars, starches, etc. If you eat more high-calorie foods than is required for your daily work the surplus is stored in the form of fat. Fat is stored under the skin and around the internal organs. Everyone has, or should have some fat on his body. However excessive fat storage, particularly about vital organs, impairs physical efficiency and health. Fat makes the heart work harder since each extra pound of body fat requires about one quarter of a mile of blood vessels.

It is obvious, therefore, that you cannot acquire the highest level of physical efficiency when you are overweight. The accumulation of fat on your body can be prevented or reduced either by eating less high-calorie foods or increasing your physical activity.

It is better still to combine these two by cutting down on high-calorie foods and increasing your physical activity by regular, frequent exercise. The level of Physical Capacity to which you should progress is determined by your "Age ' Group".

Levels for "Fl ying Crew" are listed separately. See "Your Physical Capacity Level" on page It is important that the exercises at any level be compl eted in II minutes.

However, it is likely that in the earl y stages, an individual will comp lete certain exerci ses in less than the allotted time while others may require longer. In these circumstances the times allotted for individual exercises may be varied within the total 11 minute period.

The 5BX Plan is composed of 6 charts arranged in progression.

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Each chart is composed of 5 exercises which are always performed in the same order and in the same maximum ti me limit , but, as you pro- gress from chart to chart, ther e are slight cha nges in each basic exercise with a gradual demand for more effort. A sample rating scale of Chart 3 is reproduced on the opposite page and is to be used in the following way: Do not st rain to keep knees straight, return to erec t position.

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

Keep feet in cont act with floor- the back upright and straight at all times. The column headed 1 rep- resents exercise 1 toe touch , etc. The figu res in each column indicate the number of times that each exercise is to be repeat ed in the time allott ed for that exercise.

Exercise 5 is running on the spot. Two act ivities may be substituted for it however, and if you pref er, you may run or walk the recommended distance in the requ ired time in place of the stationary run of exercise 5. The allotted time for each exercise is remain the same throughout all the chart s. It should be the same time each day.

Here are some suggested times: Regardless of the time.


Maximum Rate of Progression Through Chart 1 According to Age 20 years or under, at least 1 day at each level years, at least 2 days at each level years, at least 4 days at each level years, at least 7 days at each level years, at least 8 days at each level 60 years and over, at least 10 days at each level If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate of progression.

This is particularly applicable to the older age groups. For best results from 5BX the exercises must be done regularly. Remember , it may take you 6, 8, 10 months or more of daily exercises to att ain the level recommended for you, but once you have attained it, only 3 periods of exercise per week will maintain this level of physical capacity. If for any reason illness, etc. Do drop back several levels-until you find one you can do without undue strain. After a period of inactivity of longer than two months, or one month if caused by illness, it is recommended that you start again at Chart 1.

Repeat each exercise in the allotted time or do the 5 exercises in 11 minutes. Move upward on the same chart to the next level D only after you can complete all the required movements at your present level within 11 minutes. Now start at the bottom of Chart 2 0- , and continue in this fashion upwards through the levels. Count one each time second leg touches floor. Bend arms to lower body. S Stationary mn- count a step each time left foot touches floor-Lift feet approximately 4 inches off floor.

Every 75 steps do 10 "scissor jumps". Repeat this sequence until required num- ber of steps is completed. Scissor jumps-Stand with right leg and left arm extended forward, and left leg and right arm extended backward.

Jump up-s-change position of arms and legs before landing. Repeat arms shoulder high. Do not strai n to keep knees straight. Back straight. After every 75 steps, do 10 "astride jumps".

5bx exercise program pdf download

Astri de jumps-feet toget her, arms at side. Ju mp and land with feet astri de and arms raised sideways to slightly above shoulder height. Return with a jump to the starting position for count of one. Keep arms straight.

Do not strai n to keep knees stra ight , return to erect position. After every 75 steps do 10 "half knee bends". Why not share! An annual anal Embed Size px.

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Actions Shares. Embeds 0 No embeds. No notes for slide. Continue to progress upwards until you reach the level for your age group. What is my level of fitness? For diversity, occasionally substitute an exercise from the previous chart. Occasionally substitute skating, cycling or swimming for running and walking. You will have to adjust your times accordingly.

If you feel able to move further through the charts than your Physical Capacity level, by all means do so. If, on the contrary, you experience great difficulty in approaching this level you should stop at a level which you feel to be within your capability. Use the goals as guidelines, and apply them with common sense. Contact S. A at va3wet gmail. Cheers and have fun getting into shape.The Globe and Mail. Return to half crouch position and repeat. If you feel able to move further through the charts than your Physical Capacity level, by all means do so.

Retrieved November 6, For best results from 5BX the exercises must be done regularly. This is particularly applicable to the older age groups.

Reverse position of feet befor e landing.

Royal Canadian Air Force Exercise Plans

Reverse direction after half the number of counts, -Keep hands tightly reverse clasped at all times. S Statio nary run- count a step each time left foot touches floor- lift knees waist high. At Centre Unesco.

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