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Physical Exercises (Core)

Base and interval training bouts will include the following components:
· Warm-up. A proper warm-up is 5-10 minutes of light-moderate exercise and includes activities such as walking, jogging, biking, climbing, or the elliptical machine. The warm-up will help raise our body temperature, prepares your body for the expected increase in activity, and increases the elasticity of the muscles (which in turn, decreases the risk of injury).
· Target Heart Rate. Benefits of cardio-respiratory exercise will only be achieved by working out at the proper intensity or “training zone”. One method to measure intensity is by tracking your heart rate during exercise. Use the steps below for calculating your target heart rate range (an example is given for a 33 year old individual).
1. To calculate your maximum predicted heart rate (MHR), subtract your age from 220 (e.g. 220-33=187 MHR).
2. Multiply your MHR by 70% to determine the lower range of your target heart rate (e.g. 187*0.70=131 beats/minute).
3. Next, multiply your MHR by 85% to determine the upper range of your target heart rate (187*0.85=159 beats/minute).
The proper training zone for a 33-year-old individual is between 131-159 beats/minute.
· Cool-down. A cool-down assists the body in its recovery from exercise. When you have completed your cardio-respiratory exercise bout, continue your current activity for an additional 3-5 minutes at a light intensity. The cool-down is effective for reducing dizziness, blood pooling, and removing waste products from muscles.

Flexibility
Flexibility is the range of motion (ROM) in a joint along the various planes of movement. Factors that influence joint mobility is genetic inheritance, connective tissue elasticity within muscles, tendons, and fascia, and neuromuscular coordination.
The benefits of exercise include:
· Increased performance and efficiency
· Reduced muscular tension
· Decreased risk of injury
· Increased blood supply and nutrients to joint structure
· Increased neuromuscular coordination
· Improved muscular balance and postural awareness

When stretching, follow these basic rules:
· Stretch slowly
· No bouncing
· No pain - stretching should feel good
· Maintain proper posture and alignment
· Stretching is not competitive
· Breathe slowly to help you relax

Academy Fitness Program
Each day, you will participate in the fitness program. The fitness program will consist of the following:
· Warm Up (calisthenics and movement preparation)
· Resistance Training (strength training, muscular endurance)
· Running (cardiovascular)
· Flexibility (stretching)

Benchmarks
Benchmarks will be established to measure your progress. You will be tested for biometrics, muscular endurance, flexibility and aerobic capacity at the beginning, middle, and end of the academy.