Cg 6049 Form – Fill Out and Use This PDF

INSTRUCTIONS FOR COMPLETING PERSONAL FITNESS PLAN FORM

Sections 1-5, In accordance with COMDTINST M6200.1 (series) all military Members must complete a six month basic fitness plan.

1&2 Are self-explanatory.

3.Program goals. Members should use this section to enter their goals related to fitness and health, such as fitness achievement, weight/body fat loss, nutrition improvement, stress reduction, weight management, or health risk reduction.

4.A well-balanced exercise program should include activities that address the health-related components of fitness

(cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition). Aerobic activities develop cardiorespiratory endurance and burn calories to aid in achieving a healthy body composition. Muscle- strengthening activities develop muscular strength and endurance and assist with the development of a healthy body composition. Activities such as stretching and yoga help improve flexibility. Members should select activities that address the health-related components of fitness based on the Physical Activity Guidelines for Adults as established by the U.S. Centers for Disease Control, and outlined below.

5.Self-explanatory.

6.Supervisor shall indicate if member was referred to the Unit Health Promotion Coordinator (UHPC), Regional Health Promotion Manager (HPM) or Medical Officer for additional guidance and evaluation for appropriate physical fitness activities.

Physical Activity Guidelines for Adults (CDC, 2008)

Aerobic Activities:

ｸ2 hours and 30 minutes (150 minutes)/week of moderate intensity aerobic activity OR 1 hour and 15 minutes (75 minutes)/week of vigorous-intensity aerobic activity OR an equivalent mix of both.

ｸAerobic activity should be performed for at least 10 minutes at a time and spread throughout the week.

ｸFor greater health benefits, 5 hours (300 minutes)/week at a moderate intensity level OR 2 hours and 30 minutes (150 minutes)/week at a vigorous intensity level OR an equivalent mix of both is recommended.

ｸLevel of Intensity Defined: Intensity can be estimated using a scale of 0 to 10, where 0 is sitting and the highest possible level of effort is 10.

ｸModerate intensity ﾱ＃ a person doing moderate-intensity aerobic activity can talk, but not sing, during the activity. This is activity equivalent to a 5 or 6 on a 10-point scale. Examples: Brisk walking (3 mph or faster but not race walking), water aerobics, bicycle riding slower than 10 mph, tennis (doubles), ballroom dancing, general gardening.

ｸVigorous intensity ﾱ＃a person doing vigorous-ｌｑｗｈｑｖｌｗ｜＃ｄｈｕｒｅｌｆ＃ｄｆｗｌｙｌｗ｜＃ｆｄｑﾶｗ＃ｖｄ｜＃ｐｒｕｈ＃ｗｋｄｑ＃ｄ＃ｉｈｚ＃ｚｒｕｇｖ＃ｚｌｗｋｒｘｗ＃ｓｄｘｖｌｑｊ＃ｉｒｕ＃ｄ＃ breath. This is activity equivalent to a 7 or 8 on a 10-point scale. Examples: Race walking, jogging, running, swimming laps, tennis (singles), aerobic dancing, bicycling 10 mph or faster, jumping rope, heavy gardening (continuous digging or hoeing with heart rate increases), hiking uphill or with a heavy backpack.

Muscle-Strengthening Activities:

ｸMuscle Strengthening: should be done 2 or more days per week. Muscle-strengthening activities do not count toward the aerobic activity total. All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set. Examples: Lifting weights, working with resistance bands, and doing exercises that use body weight for resistance (push-ups, sit-ups).

Flexibility:

ｸEach time you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscles groups; hold stretches for 10-30 seconds and repeat each stretch 3-4 times.

Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults (ACSM, 2009)

ｸThe American College of Sports Medicine (ACSM) states that moderate-intensity physical activity between 150-250 minutes/week is effective in preventing weight gain, but will provide only modest weight loss. Physical activity greater than 250 minutes/ week is recommended for weight loss and the prevention of weight regain.

CG-6049 (12/12)

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