PHYSICAL FITNESS

• Document Type: CREST
• Collection: General CIA Records
• Document Number (FOIA) /ESDN (CREST): CIA-RDP81-00142R000500030015-1
• Release Decision: RIPPUB
• Original Classification: K
• Document Page Count: 25
• Document Creation Date: December 14, 2016
• Document Release Date: January 11, 2002
• Sequence Number: 15
• Publication Date: January 12, 1965
• Content Type: MF

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12 January 1965
MEMCIIAN DMA FCR: Director of Medical Services
SUBJECT: Physical Fitness.
IVE:FERENCE: Memorandum dated 2 June 1964
I. The following is submitted for review as the Projected Physical
Fitness Program for Central intelligence Agency.
Purpose
To assist every Agency employee to:
I. Develop a personal program of "self disciplined"
physical conditioning and fitness.
Provide opportunity for individual participation
In an organized program with medical guidance.
I.. Appoii4trnent of Agency Physical Fitness Committee
\-..ith equitable representation and responsibility to:
a. determine scope and effectiveness of prorarn.
b. determine ancient utilization of professional
and voluntary personnel.
2. _Authorization for the CIfice of Medical Services to:
a. establish a syste,:n of classification of
participants by--
(1) I-nedical evaluations
(2) 1-nc.:Idical exarninations
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SUBJECT: Physical Fitness 12 January 1965
b. Undertake the participant orientation and
education regarding medical concepts of
physical exercise--its benefits and dangers;
the relation of exercise to fatigue, heart, emotion,
aging, weight, physical handicaps, feminine
hygiene, convalescense, etc.
c. Direct participant coordination with Office of
Medical Services Physiotherapists, Athletic
instructors, and Agency Supervisors.
d. Conduct periodic survey of selected participants,
including Telemetric Stress Analyses as part of
the overall Agency Preventive Medicine Theme.
C. Program
The initial program is based on individual participation.
It is recommended this program be sanctioned by the issuance
of a DCI policy statement to all employees.
Distribution of:
1. Advisory pamphlet and outline for Physical Fitness
(Attachment No. 1).
Z. L-teormation Bulletin on Physical Fitness Exercise
3. Open invitation by Office of Medical Services to all
handicapped personnel for Office of Medical Services
advice regarding Physical Fitness participation
including consultation with Clinical Division Physio-
therapists (Attachment No. 2).
STATINTL
Chief, Clinical Division/OMS
OMS/ C PG:ho
Attachments:
Outline for Physical
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Outline Under Supervision of Physiotherapists
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I. PHYSICAL FITNFSS
A. Definition
1. WhisttNecesary
B. Exercises and Their Uses
1? Warm-up Ezerdees
a. Bend and Stretch.
b. Knee Lift
c. Wing Stretcher
d. Half Knee Bends
e. Arm Circles
f. Body Bender
2. onlngExercisee
a. Toe Touch
b. Sprinter
c. Sitting Stretch
d. Push Up
e. Sit Up
1. Leg Raiser
g. Flutter Kick
3. ar?.5.21Lator 1511.2ities
a. Walking
b. Jump Rope
c. Run in Place
Straddle Hop
C. "%; eight Training, Isometrics and Figure Building
1. V' eight Training,--Barbell s
a. Curls (for the arms)
b. Reverse Curls (for the arms)
c. Standing Press (for the arms)
d. Pullups (for the shoulders)
e. Prone Press (for the chest)
1. Half Squats (for the legs)
a. Isometrics
a.
b.
C.
a.
C.
1.
g.
h.
1.
For the Neck
For the Neck
For the Neck
For the Upper Body
For the Upper Body
For the Upper Body
For the Arms
For the Arms and Chest
For the Arms and Chest
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Z. Isometrics (Contiaued)
J. For the Abdomen
k. For the Lower Back, Buttocks and Backs of Thighs
1. For the Legs
m. For the Inner and Outer Thighs
3. Figure Building Exercises for Women
a. The Press (for the bustline)
b. Pullover (for the bustline)
c. Semaphore (for the bustline)
d. Knee Lifts (for the waist)
e. Crossover (for the waist)
f?. Cheerleader (for the hips and thighs)
g. Bicycle (for the hips and thighs)
Ii. Ballet Stretch (for the hips and thighs)
I. Two-way Stretch (for the hips and thighs)
j. Rocker (for the calves and ankles)
k. Hop (for the calves and ankles)
1. Stemwinder (for calves and ankles)
B. Exercise Room
1. Rowjn Machine
2. Ejsys.le Machine
3. Chest WeigLhts
4. Jump and Reach Board
5. Stall Bars
6. Parallel Bars
7. Abdominal Boards
8- Chin Bars
9. Punc.hing Bags - Large and Small
10. Lika_lIciz_bin e
11. Medicine Balls
12. Jump Ropes
13. The "Universal
a. Arm Curls (for the biceps, wrists and forearms)
b. Posture Row (for arms, chest and back)
c. Tri-extension ((or triceps muscles)
d. Pulley Chins (for shoulders, arms and back)
e. Shoulder Press (for shoulders, back and arms)
f. Calf Raisers (for the calf muscles and ankles)
g. Chest Press (for chest, shoulders and arms)
h. Leg Press (for thighs and knees)
E. Running
F. Swimming
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G. Program for Men Ages 18-39
I. Exercises - general and exercise room
2. Weight training and Isometrics
3. Running
4. Swimming
H. Program for Women Ages 18-39
1. Exercises-general. figure building and exercise room
2. Running
3. Swimming
I. Program for Men Ages 40 and above
1. Exercise room
2. Running
3. Swimming
J. Program for Women ages 40 and above
L. Exercise room and figure building
2. Swimming
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PHYSICAL FITNESS
I.
PHYSICAL FITNESS
A. Definition
Physical fitness is the ability to continue effort
and perform well over a period of time. This ability
requires good health, strength, stamina, and skill.
It is a reflection of your ability to work with vigor and
pleasure, without undue fatigue, with energy left for
enjoying hobbies and recreational activities, and for
meeting unforeseen emergencies.
WylsItNecessarz
Physical Fitness is founded on good health.
When agility, coordination and endurance are
at optimum, one feels better, work efficiency
Is increased, and the pressures of everyday
life are minimized. A worthy way to spend
your leisure time is by performing physical
activity.
B. Exercises and Their Uses
Exercise is the only way to attain good physical
fitness. It develops strength and endurance, skill and
agility, poise and grace, good muscle tone and posture.
It enhances weight control and prevention of degenerative
diseases. It is one of the factors in maintaining the
health of the heart and blood vessels. Enjoyable exercise
can provide relief from tension and serves as a safe and
natural tranquilizer. Feeling physically fit helps you to
build a desirable "self-concept." Your reflexes are
quickened and can help to protect you against accidents
in times of emergency.
There are three general types of exercises--
(1) warm-up, (2) conditioning, and. (3) "circulatory. "
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1. Warm-up Exercises
The warm-up exercises stretch and limber
up the muscles and speed up the action of the
heart and lungs, thus preparing the body for
greater exertion and reducing the possibility of
unnecessary strain.
There are six basic warm-up exercises:
a. Bend and Stretch - stand erect, feet
shoulder width apart. Bend trunk for-
ward and down, flexing knees. Stretch
gently in attempt to touch fingers to toes
or floor. Return to starting position. (10)
I,. Knee Lift - stand erect, feet together,
arms at sides. Raise left knee as high
as possible, grasping leg with hand and
pulling knee against body while keeping
back straight. Lower to starting position.
Repeat with right knee (10 right, 10 left).
c. Ling Stretcher - stand erect elbows at
shoulder height, fists clenched in front
of chest. Thrust elbows backward
vigorously without arching back. Keep
head erect, elbows at shoulder height.
Return to starting position. (20)
d. Half Knee Bends - stand erect, hands on
hips. Bend knees halfway while extending
arms forward, palms down. Return to
starting position. (10)
e. Arm Circles - stand erect, arms extended
sicieward at shoulder height, palms up.
Describe small circles backward with hands.
Keep head erect. Do 15 backward circles.
Reverse, turn palms down and do 15 small
circles forward.
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apart, hands behind neck, fingers inter-
laced. Bend trunk sideward to left as far
as possible, keeping hands behind neck.
Return to starting position. Repeat to the
right (10 left, 10 right).
? Conditioning Exercises
The conditioning exercises are systematically
planned to tone up abdominal, back, leg, arm and
other major muscles.
There are seven basic conditioning exercises.
a. Toe Touch stand at attention. Bend
trunk forward and down keeping knees
straight, touching fingers to ankles.
Bounce and touch fingers to toes. Return
to starting position.
b. Sprinter,- squat, hands on floor, fingers
pointed forward, left leg fully extended to
rear. Reverse position of feet in bouncing
movement, bringing left foot to hands and
extending right leg backward, all in one
motion. Reverse feet again, returning to
starting position.
c. Sitting Stretch - sit, legs spread apart, hands
on knees. Bend forward at waist, extending
arms as far forward as possible. Return to
starting position.
d. Push T.J.ks (knee push up for women) - lie on
floor, face down, legs together (women--
knees bent with feet raised off floor), hands
on floor under shoulders, palms down with
fingers pointing straight ahead. Push body
off 'floor (women?upper body) by extending
arms, so that weight rests on hands and toes
(women?body is in straight line from head
to knees). Lower body until chest touches
floor.
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Sof together, arms extei7ed beyond head. Bring
arms forward over head, roll up to sitting
position, sliding hands along legs, grazing
ankles. Roll back to starting position.
f. Leg Raiser - right side of body on floor,
head resting on right arm. Lift leg about
24 inches off floor, then lower it. Do on
both sides the required number of repetitions.
g.
Flutter :Kick - lie face down, hands tucked
under thighs. Arch the hack, bringing chest
and head up, then flutter kick continuously
moving the legs 8 to 10 inches apart. Kick
from hips with knees slightly bent. Count
each kick as one.
"Circulatory " Exercises
The circulatory activities produce contractions of
large muscle groups for relatively longer periods
than the conditioning exercises--to stimulate and
strengthen the circulatory and respiratory systems.
There are four basic circulatory activities.
a. - maintain a pace of 120 steps per
minute for a distance of one-half mile for
women and one mile for men. Swing arms
and breathe deeply.
b. Jump Rope - skip or Jump rope continuously
using any form for 30 seconds and then rest
for 30 seconds (60 seconds for ,,,vo,:len).
Repeat 2 times.
C. nun In Place - raise each foot at /east
4 inches off floor and Jog in place. Count
one each time left foot touches floor. Com-
plete 60 running stops (50 for women), then
do 10 straddle hops. Complete 2 cycles of
alternate running and hopping for 2 minutes.
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i...,tradcl.te - at attention. Swzng arms
sidew-ard and upward, touching hands above
head (arms straight) while simultaneously
moving feet sideward and apart in a single
jumping motion, Spring back to starting
position.
C. l'?.'el$174 Training, Isometrics and Flus_e_p_uilin
I. Welt
Weight training is an excellent method of developing
muscular strength and muscular endurance. Where
equipment is available, it may be used as a supplement
to the seven conditioning exercises for the men.
There are six basic exercises one can do with
barbells. For each exercise select a weight you can
lift six times without strain. When you have progressed
to the point where you can lift the weight 10 times
without strain, add 5 pounds. In each exercise do
three sets of 6 to 10 repetitions. Rest after completing
each set.
a. Curls (for the armsj stand erect, feet
shoulder-width apart. Hold bar down
front of body, with palms facing outward
and shoulder-width apart. Curl the bar
upward to the chin, bending arms at elbows.
Return to starting position.
b. Reverse Curls (for the arms) stand erect,
feet shoulder-width apart. fold bar down
in front of body, with palms facing inward
and shoulder-width apart. Curl the bar up-
ward to the chin, bending elbows. Return
to starting position..
c. ..4andine Press (for the arms). stand erect,
supporting weight at shoulder level, with
feet and hands shoulder-width apart. Press
weight overhead to extended arm position.
Return to starting position.
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ci. ...i.:211.LEajf2E-11222:u.2.4111.1 - stand erect,
feet shoulder-width ape- " Hold bar down
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and Z to 3 inches apart. Pull bar up to chin,
holding elbows high. Return to starting position.
e. Prone Press (for the cheat) - lie on back on
floor or bench, with legs straight. Support
weight with palms facing out and spaced
shoulder-width apart. Press weight up to
extended arm position. Return slowly to
starting position.
f. 1:121f2 uaL_ti_sr_1.11.1.p2ra5.9 - stand erect, feet
ahoulder-eridth apart, with weight supported
across shoulders. Bend knees halfway.
Return to starting position. A board under
the heels will improve balance.
Z. Isometrics
Isometric contraction exercises take very little time,
require no special equipment. They are excellent
muscle strengtheners and, as such, valuable supplements.
The idea of isometrics is to work out a muscle by
pushing or pulling against an immovable object such
as a wall... or by pitting it against the opposition of
another muscle. The basis is the "overload"
principle of exercise physiology which holds that a
muscle required to perform work beyond the usual
intensity will grow in strength. Research has indicated
that one hard 6 to 8 second isometric contraction per
workout can, over a period of six months, produce
significant strength increase in a muscle.
The exercises described in the following pages cover
large muscle groups of the body. They can be performed
almost anywhere and at almost any time.
There is no set order for doing them, nor do all
have to be completed at one time. You can, if you like,
do one or two in the morning, others at various times
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or even less time to spare.
For each contraction, maintain tension no
more than eight seconds. Do little breathing
during a contraction; breathe deeply between
contractions. Start easily. Do not apply maximum
effort in the beginning.
For the first three or four weeks you should
exert only about one-half of what you feel is your
ma.eimuro force. Use the first 3 or 4 seconds to
build up to this degree of force and the remaining
4 or 5 seconds to hold it.
For the next two weeks, gradually increase
force to more nearly approach maximum. After
about six weeks, it will be safe to exert maximum
effort.
Pain indicates you are applying too much force;
reduce the amount immediately. If pain continues
to accompany any exercise, discontinue using that
exercise for a week or two. Then try it again with
about 50 percent of maximum effort. If no pain
occurs, you can go on to gradually build up toward
maximum.
There are thirteen different isometric contraction
exercises.
a. For the Neck - sit or stand, with interlaced
fingers of hands on forehead. Forcibly
exert a forward push of head while resisting
equally hard with hands.
b. For the Neck - sit or stand, with interlaced
fingers of hands behind head. Push head back-
ward while exerting forward pull with hands.
c. For the Neck - sit or stand, with palm of left
hand on left side of head. Push with left hand
while resisting with head and neck. Reverse
using right hand on right side of head.
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d. For the Upper Body - stand, back to
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Press hands backward against wall,
keeping arms straight.
e. For the Up stand, facing wall,
hands at sides, palms toward wall. Press
hands forward against wall, keeping arms
straight.
I.For the Upper B - stand in doorway or
with side against wall, arms at sides,
palms toward legs. Press hand(s) outward
against wall or door frame, keeping arms
straight.
g ?
For the Arms,- stand 'with feet slightly
apart. Flex right elbow, close to body,
palm. up. Place left hand over right.
Forcibly attempt to curl right arm upward,
while giving equally strong resistance with
the left hand. Repeat with left arm.
h. For the Arms and Chest - stand with feet
comfortably spaced, knees slightly bent.
Clasp hands, palms together, close to
cheat. Press hands together and hold.
J.
For the Arms and Chest - stand with feet
slightly apart, knees slightly bent. Grip
fingers, arms close to chest. Pull hard
and hold.
For the Abdomen- stand, knees slightly
flexed, hands resting on knees. Contract
abdominal muscles.
k. For the Lower Back, Buttocks and Backs of
Thighs - lie face 3ONV11, arrr2s at sides, palms
up, legs placed under bed or other heavy
object. With both hips flat on floor, raise
one leg, keeping knee straight so that heel
pushes hard against the resistance above.
Repeat with opposite leg.
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For the Lee- it in chair with left ankle
crossed over right4shset resting on floor,
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attempt to straighten right leg while re-
sisting with the left. Repeat with opposite
leg.
For the Inner and Cuter Thighs - sit, legs
extended with each ankle pressed against
the outside of sturdy chair legs. Keep legs
straight and pull toward one another firmly.
For outer thigh muscles, place ankles inside
chair legs and exert pressure outward.
3. Figure Buildin; Exercises for Women
There are 12 good figure-building exercises for the
women.
a. The Pressfall the 1xne) stand or sit
erect. Clasp hands, palms together close
to chest. Press hands together hard and
hold for 6 to 8 seconds. Repeat 3 times,
resting briefly and breathing deeply between
repetitions.
b. Pullover (for the bustline) - lie on back with
arras extended beyond head. Hold books or
other objects of equal weight in hands. Lift
books overhead and down to thighs, keeping
arms straight. Return slowly to starting
position. Repeat 3 to 6 times.
c. ,Semaphore (for t;:aa_bi.....Ittl_line - lie on back
with arms extended sideward at shoulder
level. Hold books or other objects of equal
weight in hands. Lift books to position
over body, keeping arms straight. Lower
slowly to starting position. Repeat 3 to 6
times.
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d. Knee Lift e (for the v 'st) - lie on back
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arms at sides. Bring one knee as cloak:
as possible to chest, keeping hands on
floor. Extend leg straight up. Bend knee
and return to chest. Return to starting
position. Repeat 5 to 10 times, alternating
legs during exercise. The double knee
lift is done in the same manner, raising
both legs at the same time. Do 5 to 10
repetitions.
e. Crossover (for the waist) - lie on back,
arms extended sideward, palms down.
Raise right leg to vertical position and
move slowly to left until aimost touching
floor. Keep arms, head and shoulders on
floor. Return to starting position. Same
action to other side. Do 5 to 10 repetitions.
f. Cheerleader (for the hips and thighs) - kneel
on floor, back straight, hands on hips. Bend
backward as far as possible, keeping knees
on floor and body straight. Return to
starting position. Repeat 10 to 15 times.
g. Bicycle (for the hips and thighs) - lie on
back with hips and legs supported by hands.
Simulate bicycle pumping action with legs.
Pump 50 to 100 times.
h. Ballet Stretch (for the hips and thighs) - stand
erect with left hand resting on back of chair
for support. Raise right leg sidaward as high
as possible. Return to starting position.
Do 5 to 10 repetitions, then repeat exercise
with left leg.
I. Two-way Stretch (for the hips and thighs) -
kneel with hands on floor, back straight.
Arch back, bend head down and bring left
knee as close as possible to chin. Lift head
high and extend left leg as far backward and up
as high as possible. Repeat 6 to 10 times
with each leg.
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j. Rocker (for calves and ankles) - stand
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Rock back on heels, keeping legs straight
and raising toes off floor. Rock forward
on toes, lifting heels off floor. Repeat
10 to 20 times.
k. Hop (for calves and ankles)- stand erect,
feet close together, hands on hips. Hop
lightly on both feet 50 times, on right
foot 25 times, on left foot 25 times, on
both feet 50 times.
I. Stemwinder (for calves and ankles) - stand
erect, left foot lifted clear of floor.
Rotate left foot in small circles, 20 times.
Repeat with right foot.
D. Exercise Room
An exercise room offer an excellent means for maintaining
physical fitness. Many different types of equipment will be
found here along with a starting exercise for each device.
1. achine
The rowing machine is an excellent way to
exercise the arms, shoulders, chest and mid-section.
A good starting exercise for men would be to row,
the correct way, for three minutes without stopping.
Women should row for 1 1/2 minutes. The correct
way to row on this machine is as follows: keep knees
straight or slightly flexed. Hands are closest to each
other as you come forward, bending at waist. Hands
are apart as you go back. Let your arms, back and
mid-section do the work, not your legs.
2. Bicycle Machine
The bicycle machines should be pumped for a
mile for men and 3/4 of a mile for women at the
start. One should set his or her own pace, If you
pedal fast, you are on the machine a shorter time;
if you go slow it takes longer and the exercise evens
itself out in the long run.
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Noe
The chest weights should he pulled 50 right
and 50 left by the men and 25 each way by the
women. The back is to the wall and the heels
next the floor board.
4. Jump and Reach Board
A jump and reach board is used by pushing up
the graduated panel with one arm as high as you can
reach. Then take one magnet in your hand and
stand with shoulder next to board. Jump as high
as you can and leave magnet up on board. This
will show in inches just how high you have jumped
off the floor.
5. Stall Bars
The Swedish stall bars can be used for a number
of exercises. The main two are the "L" exercise
and the back bender. The "L" is done by hanging
by the hands, back against bars, from the top bar.
Bring legs up slowly until they are perpendicular to
the wall and body forms an "L". Let back down
slowly. Both men and women should try for 5 of
these to start. The back bender is done by sitting on
a bench facing the bars. Place toes between two
lowest bars. Hands behind head with fingers inter-
laced. Lean back slowly until fingers touch floor.
Return to starting position. Both men and women
shoul 1 try for 5 to 10 to start. These two exercises
are rather difficult, probably more for men than
women. Attempt them only if you feel you can do them.
. Parallel Bars
The low parallel bars are used for push ups for
men and balancing exercises for women. The push ups
are done by placing the hands on the bars, toes on
the mat. Let body go down as far as you can, push up
to point where elbows are locked. Try for 5 to 10
to start. Women may do head and shoulder stands and
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ry to hold their balance for three one-minute
intervals.
7. Abdominal Boards
On the abdominal board, we do sit ups. With
feet under strap, legs over bar and hands behind
head, fingers interlaced, sit up and touch your
right elbow to your left knee. Keep knees straight.
Lie back. Sit up, touch left elbow to right knee,
lie back. Both men and women should try for 5 to
10 to start. Reverse sit ups can be done on a mat
U these are too difficult. Lie on back. Lift legs
up, keeping knees straight and arms at side or
extended and hands holding on to low bar of stall
bars, to point over head. Return slowly to starting
position. Try for 10 of these.
8. Chin Bars
Chin ups are done on the chin bars. Men do
as many as you can.
9. Panchin-ija.am
a. Two small speed bags are used for
coordination and timing more than for the
exercise.
b. The large training bag can be used
for punching while moving around it or for
any purpose one might want to use it for --
e g., karate, blocking.
10. ClirrbnRope.,
The climbing rope should be climbed with
a hand-over-hand motion while going up and a
hand-over-hand motion while coming down. Do
not slide down the rope.
11. Mediciae Balls
The medicine balls can be thrown at the
stomach and caught as they rebound off and are
thrown back. One can also roll around on the
ball on a mat to exercise the stomach muscles.
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12. Jump Ropes
The jump ropes can be used by jumping
for 30 seconds and resting for 30 seconds
doing three series.
13. The UthversalGn"
The "universal gym" is an excellent weight
training machine which can be used instead of,
or along with. barbells. It takes less time to
exercise with this machine than barbells, and
it is safer. There are eight basic exercises
one can do with the "universal gym." The
women can eliminate the arm curie and the WI-
extension exercises. These eight exercises are
done as follows: when first attempting to lift
any weight, select a weight you believe you can
lift 10 times. If it is too heavy, put a minus (-)
next to that attempted weight on your weight card
so that you will know to decrease the weight the
next time. If the weign selected is too light and
you can do 10 repetitions with ease, put a plus (+)
next to the attempted weight and increase the next
time. Once you have found a good weight for each
exercise, perform the exercises with that weight
until it get s easier, then increase the weight and
do the same number of repetitions. Some of the
exercises will take longer to increase than others.
a. Arm Curls for th_e_j_45221t2212Ls_nil,
forearms) - using lower pulley otation,
raise weight to paint where forearms
are parallel to floor and elbows are
next to body. Pull weight up, bending
elbows and keeping back straight. Bend
only at elbows so your arms do the lifting.
Do not bend at waist.
b. Posture Row (for arms, chest and back) -
using lower pulley station, bend at waist
and pull handles in towards chest. Your
elbows will bend and point out.
14
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Approved For ReleaSe 206246/42ttsaillsRDIelastspi)
stand in front of bar at upper pulley
station. Hold bare with palms on top
facing the floor. Elbows slightly bent,
pull bar down until it touches body. Let
back up slowly.
d. Pully Chins (for shoulders, arms and back) -
kneel below bar. Reach up and grasp bar
at about six inches beyond shoulder width.
Pull bar down to point under chin. Let
back up slowly.
e. Shoulder Press (for shoulders, back and
arms) - sit on stool, either facing machine
or with back to it, with feet on bottom
bar of stool. Grasp handles and push
weight straight up until elbows are
straight. Let back down slowly.
. Calf Raisers (for the calf muscles and
ankles) - stoop under handles and place
toes on board directly under handles.
Keep heels on floor and straighten up so
knees are no longer bent. Either hold
handles or let bars rest on shoulders with
hands holdin3 bars in front of shoulders
(a towel may be folded and draped across
your shoulders to keep discomfort to a
minimum). Raise up on toes to maximum.
Let hesls back down to floor slowly. Lift
only 'with your toes, don't push with arms
at all. Lot weight rest on your hands or
shoulders.
g
Chest Press (for chest, shoulders and arms) -
lie on bench, head under handles and fee
flat on floor. Hold handles and push weight
? up until elbows are straight. Let back down
slowly.
. T...q Press (for thighs and kness) - select
chair position. Sit in chair with hands
holding on to bar at the bottom and feet
flat on the pedals. Push legs out until
knees are straight. Let weight back down
slowly to point where it almost touches
the other weights and push out again.
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There is no substitute exercise for just plain running.
Cne's wind, arma, leg and whole Internal structure is
benefited. The heart, being a muscle, is strengthened by
running, Physicians agree that a good program of running,
otarting slowly and increasing gradually to a point of two or
three miles daily, will strengthen the heart and help prevent
heart attacks. Indoor and outdoor tracks are the best places
to run because you can know the distance you travel and are
not inconspicuous or in anyone's way.
F. SNA rrimina
Swimming is also a fine exercise, especiaLly distance
swimming. Like running, it should be started slowly,
short distances with intervals of rest inbetween, and
increased until you can swim long distances without resting.
Indoor and outdoor olyrnpic size pools are necessary.
G. ..tx.mat_ralor a. es 18-39
U. Program for VJornen - a es 18-39
I.,IProe,ram for Men, -_21.e.s 40 and above
J. Program for V.'ornen alFs 40 and above
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Approved For Release 2003/06/13 : CIA-RDP81-001400500030015-1
C?AJ LINZ OF ?TYSICAI FITNESS PP, CG.R.A....4
UN DER. SUPERVISION OF CLINICAL
DIVISICN PHYSIOTHERAPIST
OFFICE OF ME DICA.Lt SER VICES
The following areas of the Agency Physical Fitness Program
are especially suited to skills, trAining and guidance of the Physiotherapist
in coordination with the Athletic Instructors of the Agency Physical
Exercise Facility.
I. Rehabilitation
A. Exercise and treatment programa for employees with
orthopedic problems such as:
1. Low back pain
2. Arthritis
3. Sprains, strains, and fractures
4. Bursitis
5. !'yl../c)siti 9
6. Knee deformities,
B. Exercise and treatment ?grams for medical problems -
such as:
1. CircruXatory diseases
2. 1-Inart diase
3. 11:rnph1eenna
Physical Conditioning
A. Exercifsn program to prevent poor p-otture.
B. Sxer d program to maintain good range of motion in
all joints and promote good muscle tone.
C. Program to prevent muscle pain from too vigorous
exercise, or to relieve such pain when it does occur.
B. Provide lid in weight control.
Set goal of increased strength and endurance as an
answer to fatigue.
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Approved For'nellease 2003/06/13 : CIA-RDP81-00142141000500030015-1
THE VHISICAL THERAPIST IN A
J1-1Y5ICAL FITNESS PROGRAM
No one can dispute the benefits of "keeping fit"- of being
able to work with vigor and enthusiasm without undue fatigue and with
energy left over for family life, hobbies and recreation. More and
more business organizatioas and government agencies are realizing
the value of physical fitness. Their employees, they have found, are
happier and are better workers when they are in good health and
physical condition.
Thus, many of these organisations are seeing that their
employees have the opportunity to keep fit by providing physical fitness
programs as part of their employees' recreation association activities.
Many of these programs are conducted by the employees themselves,
using materials from the President's Council on Physical Fitness, or
the much publicized Royal Canadian Air Force Guide to Physical Fitness.
However, for a program to be complete, It must include
all employees. And this means the employee with arthritis, bursitis,
low back pain, and deformities. It means the employee recovering from
a stroke, the employee with cardiovascular disease, and the employee
with emphysema. It is in this area that a physical therapist can play
a valuable role in the total physical fitness program. Working with the
employees' health physicians, she can develop special programs of
exercise tailored to suit the iadividual needs of those who otherwise
could not participate in exercise activities. In other words, the therapist,
through her training and experience, can add the dimension of rehabilita-
tion to the physical fitaese program.
Let why bother with rehabilitation, some ask. The answer
is aieeple. An agency such as this has too much invested in many of its
employees te lose them to a chronic disease or other debilitating ailment.
Thus it is to the agency's advantage to keep its employees on the job. Let
me illustrate with a hypothetical example, or two:
itidie-aged secretary with many years experience in the
agency, suffers from cervical arthritis. Because this disorder is
characterized by much pain and aching in the back and neck regions, she
becomes easily fatigued and her work suffers. The physical therapist
will teach her postural exercises which will strengthen her shoulder-
girdle muscles. Depending on the nature of the individual case, cervical
traction might be called for. The resulting improvement in posture will
mean less stress and strain on the cervical vertebra, and thus leas pain.
(Continued)
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A key figure in the agency suffers from chronic
low back pain. He feels he can't "trust" his back because of sudden
flare-ups of pain which make any movement extremely painful. Yet,
he must make trips to all parts of the world, often on short notice.
The therapist will start this employee on a regimen of strengthening
exercises, the specific ones depending upon the cause of the trouble.
Such pain might come from a fracture or dislocation; arthritis;
degenerative disc; neoplasms; osteoporosis; systemic disease; and
other causes. Exercises may include one such as the "pelvic tilt."
This simple maneuver strengthens the abdominal muscles which are
a great trunk stabilizer. Thus, the weaker back muscles are relieved
to a great extent. Stretching exercises are also important in treating
low back pain because they CAA reduce the severity of acute muscle
spasm attacks. This employee's own personal physician may have
prescribed a brace to be worn during working hours. In this event,
the therapist will help him get used to the brace and show him how
to wear it for maximum comfort. Lastly, the employee must learn
to live with his troublesome back. The therapist will teach him how to
protect it without curtailing ilia normal activity to too great an extent.
lie will learn how to stoop, push and lift - even how to properly pick
up a golf club.
The employee with emphysema -- This man is active
In his job and travel quite often. Yet because of his emphysema he
becomes fatigued quite easily. He finds he must spend more and
mere time resting. Since there is no cure for this disease, the only
relief is through rehabilitation. In fact, the patient must learn to
breathe all over again, using diaphramatic breathing. Trained to
teach muscle re-education, the therapist can provide much assistance
and ericouragenseat to this employee. Learning to breathe all over
again is not easy. However, the therapist is experienced in the
oftentimes slow learning process and in dealing with the spells of
discouragement which often occur. Leaides teaching the breathing
technique, the teerapist must teach the employee often exercises
designed to strengthen the necessary abdominal trinecles. She will
also teach him Speckal maneuvers to help clear air passages which
often become obstructed with mucus.
Last, but not least, the knowledge of the physical therapist
can be used for prophylactic purposes. For example, she can devise
special postural exercises for secretaries and thus help them avoid
later orthopedic problems caused by coatiatioue slumping. She can
keep check on the various activities in the physical fitness regional
program to see that they provide for maintenance for a good range of
motion in all joints and also stimulate good muscle tone. She can help
employees avoid exerciseo which will result in muscle pain or other
Injury.
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(Continued)
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in general, the physical therapist's contribution
is a broad one, not limited to the care of those with chronic ailments
or deformities. Instead, she cart play a valuable role in a compre-
hensive physical fitness program which seeks to promote sound
physical conditioning and good, health in all employees.
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