FITNESS CLASS OUTLINE

• Document Type: CREST
• Collection: General CIA Records
• Document Number (FOIA) /ESDN (CREST): CIA-RDP85-00375R000400110070-0
• Release Decision: RIPPUB
• Original Classification: K
• Document Page Count: 23
• Document Creation Date: December 12, 2016
• Document Release Date: February 15, 2002
• Sequence Number: 70
• Content Type: REPORT

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Fitness Class Outline
What Is Exercise? Basically, there are three general types
of exercise--occupational, recreational, and remedial. Pese, in
turn, may be broken down into the following types : aerobic exercises
place stress on the circulorespiratory system over a certain perio-'
of time, although not to the point where the body craves oxygen.
Sustained effort such as jogging (not competitive running), row-
ing, or aerobic dancing are examples of aerobic exercise; anaero'_tic
exercises are of shorter duration, but are much more vigorous in
nature which do build up an oxygen debt. Examples of anaerobic
exercise might be running dashes, competitive swimming, or handball;
isometric exercises contract muscles without producing appreciable
movement; isotonic exercises do produce movement, examples being
calesthenics and weight lifting.
Occupational exercise may be a combination of one or more of
the above types, but seldom provides the complete, balanced exercise
necessary for good health. An activity that tires you is not neces-
sarily a healthful one. A stone mason or a carpenter may well be
tired at the end of a work day; his arms and legs may have gotten a
thorough workout, but not his cardiovascular system.
Recreational exercises are often of too brief a duration or too
specialized a nature to provide all the exercise that one requires.
Tennis twice a week or weekend golf, even without a cart, are not
enough. Indeed, occasional vigorous activity after prolonged periods
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of sedentary existence are often more harmful than beneficial.
Jogging as recreation is a fine exercise, expecially if followed
by calesthenics and/or weight training.
Remedial exercise may be either that which is done to correct
a physical problem (i.e. a bad back or an atrophied knee) or that
which we hope will build up or reduce certain parts of the body.
If it is general in nature and sensibly practiced, it may provide
all the work your body needs for a healthy and rewarding existence.
Why, When, Where and How
Wes? Sensible exercise properly executed will make you look
better, feel better, and more capable of performing the mental and
physical tasks which make up your life. If you find yourself falling
asleep while preparing the income tax or trying to balance the family
checkbook, a brisk walk or ten minute jog will make you sharper and
more alert. If you have been a properly--.-instructed weight lifter,
chances are that you will never injure your back lifting a heavy
trash can. I have no figures to support my theory, but I'd wager
a considerable sun that few people who have been involved in a jogging
program over a period of time have heart attacks while shoveling snow.
Then, of course, there is vanity. A trim figure, firm muscles, and
good posture will be more attractive as well as more healthful.
When? Fitness experts seem to feel that the best time to exercise
is late afternoon or early evening. For a nunber of reasons many of
us cannot or do not want to work out at that time. My advice is to
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pick a time when you want to exercise and when you have the time to
do a proper job of it. Attitude is very important. If the daily
workout becomes more of a chore than a pleasure you will find
yourself making excuses to skip it and that is the beginning of the
end.
Where? For those of us that have access to the Fitness Room,
that is no problem. The best place is one with adequate space,
proper ventilation and temperature, sufficient and varied equipment
as well as available instruction and advice. Walking and jogging,
of course, may be done out doors or on the indoor track. Many health
clubs offer even better facilities, but they also charge quite a
bit and often require you to sign a contract. I do not advise this
until you find yourself thoroughly involved in an exercise program
and are reasonably certain that you will continue. The fact that you
have invested four or five hundred dollars is not always enough to
guarantee that you will go on.
How? The "how" part will occupy most of the course time. I
will attempt to instruct you in what to wear and how to perform the
various exercises that you decide to make a part of your program.
First, however, we will deal with proper attire. There are two facts
to keep in mind. The first is that fat hates heat. The parts that
you wish to reduce should be warmly covered. If you wear nylon or
rubber pants, however, the top part of your body should be uncovered
enough to allow your skin to breath. Two piece rubber suits are
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dangerous and should never be worn while running or exercising
vigorously. The second thing to remember is that unless the work-
out area is warm enough and you are dressed properly, muscles may
get stiff and tight leading to strains and muscle pulls. During
warm weather, provided that you stay out of drafts, lighter attire,
such as T-shirts and shorts, may be worn.
In the matter of underclothing, once again it depends on the
activity and its duration. Briefs may be of nylon or cotton, though
care should be taken to avoid chafing. As for the bra, I quote from
the March 1980 "Vogue": "Christine Maycock, M.D. trauma surgeon and
associate professor of surgery at the New Jersey College of Medicine,
believes the athletic bra to be a necessary piece of sporting 'equip-
ment'." In a study of three hundred college athletic departments,
she found nearly one-third of the women complained of discomfort to
their breasts in association with sports. As a result of her find-
ings, she's set forth certain, now widely accepted, specifications:
a. The sports bra should provide good upward support.
b. It should limit the motion of breasts relative to the body.
c. It should be made of sturdy, absorbent, non-abrasive, non-
elastic, easily washable fabric. (This depends on the
amount of cotton in the fabric as opposed to synthetics
which are non-water retentive.)
d. Fasteners and other hardware whould be covered to prevent
abrasion; elimination of seams prevents skin and nipple
irritation. (One of the reported complications apparently
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well-known to women who run or jog braless: "jogger's
nipples" and irritation of the nipple area caused by
friction against a shirt). *Note - men experience this,
too, especially in cooler weather.
e. Wide non-slip elastic straps to provide firm support,
reduce chafing.
f. Some provision should be made at the back of the bra to
prevent "riding up."
g. A pocket inside the bra should be provided for protective
padding for contact sports. (Padding during contact sports
is a matter of common sense. A blow to the breast not
only hurts, but could cause a hematoma or blood clot, which
might result in problems when nursing a child later,
Dr. Haycock said.)
Individual needs are a critical factor in choosing a sports bra,
the choice depending on the buyer's degree of participation and the
sport. A serious competitive runner requires a bra different from
the one worn by someone who runs a mile or two a day. Jogging, running,
and horseback riding require a good deal of firm support. Tennis not
only requires similar support but freedom of movement, as do golf,
bowling, and skating. End of quote. In short--wear a bra while
exercising--whether you ordinarily do or not. The laws of gravity
and motion combine to stretch pectoral muscles in a manner you neither
need nor want.
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As for shoes, there is much to be said. If you don't intend
to jog, almost anything or nothing will do. For those who run,
remember that you only have one pair of legs and feet and they
have to last you a long time. There are many fine shoes on the
market and some absolutely awful ones. Before you shop, consider
the following: How far and fast do you intend to run? Do you have
any special foot problems? The person who plans on running no more
than a mile a day doesn't need forty dollar racing flats. A person
with feet that are flat, extra wide or narrow or mis-shapen should
seek the advice of a competent athletic shoe salesman. All models
don't suit all feet. The brand and model shoe worn by your brother-
(in-law who runs five miles a day may be a disaster for you. On one
point I can be absolutely clear. Stay away from Corfam or other
simulated leather. It is stiff and doesn't "breath." Avoid discount
store specials from the local variety supermarket. Shoes that you
get for five to ten dollars are fit to mow the lawn in and no more.
Generally, you should expect to pay from twenty-five to forty-five
dollars for good shoes. That may seem a lot, but remember, they'll
last quite awhile and your feet and legs deserve the best. Supermarket
specials are just shin splints incognito.
Unless you are a competitive runner and find that they hamper
you, I recommend that you wear socks or "footies." They absorb
perspiration which may make your feet slide around in the shoes,
they add extra cushioning for comfort and help to keep your various
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foot parts from rubbing on the inside of the shoe, especially the
seams. As any experienced runner will tell you, distance running
is rough on your pedicure. I also recommend white, absorbent
tennis-type socks. Nylons
or leotards bottoms with feet are not advisable if you intend to
cover any distance.
Warmups and Stretching
I cannot overemphasize the importance of proper warmups. They
will not only prepare your body for the more strenuous demands you
will place upon it and help prevent muscle pulls and strains, but
they will be an aid in better and more comfortable performance. We
have all seen instances where a back or an end in pro football will
get up off the bench and come into the game, run a pass pattern
and pull up lame with a hamstring injury or a groin pull. The first
practice of the softball season will find someone throwing the ball
in from the outfield and his arm out for the season.
Breathing. Considering that it is just about the first thing
we ever do in life, it is remarkable how few of us ever learn to
breathe properly. If you are winded after climbing a flight of
stairs or get a stitch in your side while jogging, chances are it is
due to improper and incomplete use of your breathing apparatus. I
quote, in part, from a book by fitness expert Ron Fletcher: "Oxygen,
which we take from the air we breathe, activates our fueling systems.
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The greater the intake of oxygen, the better the body's cells are
nourished. Because most of us are stingy breathers, our system
becomes undernourished. We cheat ourselves of life-giving oxygen
by using less than half of our breathing ability.
Each of us is born with two fantastic apparatuses, called the
lungs, located just inside the rib cage, which protects them. Like
elastic sacs, the lungs, when full, hold about as much air as a
basketball. Most of the time our lungs are never fully deflated or
inflated. They have no muscles in themselves but are passive and
expand only when the chest expands. This means that we must find
and learn to use our thoracic muscles more, since when they are
consciously used the chest opens up more fully and with it the lungs.
More oxyten is taken into the system and more carbon dioxide put out.
When we see rib cages open and close, we know there is some
good breathing going on. Unfortunately, we don't see that happen
often enough, as most people breathe very shallowly in the high
chest area just below the throat.
We have a world of people using about half of the breathing
apparatuses and functioning at half their bodies' potential. It
is through the blood that oxygen is transported to more than 75 trillion
cells throughout the body. The average adult body contains about five
quarts of blood, traveling 1,000 separate routes. The heart muscle
pumps between 5,000 and 6,000 quarts of blood daily. This blood
increasingly makes round trips through the body, circulating totally
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about once per minute when we are still and five to six times per
minute when we are active. As the blood courses through, it not
only totes oxygen but drops off used-up air (carbon dioxide) for
elimination through the lungs, pores, kidneys, and colon.
Those five quarts of blood should flow through the circulatory
system in a sharp, steady stream that reaches every little out-of-the--way
capillary from head to toe. If it doesn't do that, it means that
your circulation is not so hot, and neither is your oxygen delivery.
We can help that along by moving and breathing more. Oxygen keeps
you alive. How alive is up to you."
Repetitions and Sets. Repetitions are the number of movements
of a given exercise, e.g. 15 sit-ups. A set is each group of
repetitions that is performed without rest, e.g. three sets of 15
repetitions of bench press. It is best to perform weight exercises
in three sets of between 8 and 15 repetitions with approximately
two minutes rest between sets.
Warmups. and Calesthenics
Neck. Lower chin to chest. Slowly raise chin inclining head
back as far as it will go. Repeat 15-25 times. Keeping head level,
turn face to the left as far as it will go. Slowly return to center,
then turn to the right. Repeat 15-25 times.
Waist - With feet shoulder width apart and legs slightly bent,
bend from the waist turning to touch fingers to the back of left
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thigh. Turn to the center and bend to touch floor between the legs.
Turn to the right and touch fingers to back of right thigh. Repeat
as above. (Remain bent-over during the entire three count series
straightening before beginning next repetition.)
Sides - With feet shoulder width apart push pelvis forward
and place hands on hips. Bend to the right and bounce once. Bend
to the left and bounce once. Repeat as above.
Backs of Legs and Sides - Stand with feet apart and back straight.
Using first one arm and then the other, reach as high as you can. Do
this for eight counts. Then, bending forward as far as possible,
bob for eight counts. Try to get head between knees. Repeat series
five times.
Thighs, Buttocks, Calves and Posture - Stand with feet apart -
legs and feet turned out, keeping your back as straight as you can
with shoulders relaxed. Clasp your hands in front of you and count
to four as you lower your torso to a sitting position. Count slowly
to four as you come back up to a standing position. Do eight times
and on your last count hold your sitting position to a count of four
before you come back up.
Legs and Buttocks - Lying on your back with your legs together,
clasp your right knee to your chest for four counts. Extend your leg
as straight as possible with toes pointed, then pull toward you for
four counts. Flex your foot and pull it as close to the floor as
possible for four counts. Do four times each leg.
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Stomach and Inner Thighs - Lie on back with legs raised 900,
then spread into as wide a Vee as possible. Swing each leg as wide
as possible in a half circle till legs come together about six
inches from the floor. Without touching floor raise legs to
first position. Do eight times.
Hips, Waist, and Buttocks - On hands and knees extend your right
leg straight out to the side. Make eight forward circles. Bring
leg back into place. Extend leg again and make eight backward
circles. Repeat series with same leg and switch.
Abdomen - Support yourself in a half sitting position with your
arms behind you. Begin with the legs a few inches off the floor--
make sure to hold stomach in. Do a scissor kick (when one leg is
pointed toward ceiling, the other is straight out a few inches off
the floor.) Changing legs quickly, making sure you do not touch
the floor, repeat fifteen times each leg.
Upper Arms and Bust - Standing erect, lift your arms from your
sides over the head with palms facing behind you; turn palms forward
and bring arms down. Do the same thing again lifting your arms
overhead,only this time with your palms reversed. Repeat 15 times.
Stand up straight, extending arms straight in front of you
at shoulder level and touch palms. Reverse palms and extned arms
out to the side. Repeat thirty times.
Using 3-5 pound dumb-bells, stand up and bend forward at the
waist, weights in both hands and arms perpendicular to the floor..
Keeping your back flat and your stomach in, hold weights so that palms
face each other. Lift arms to shoulder level and down. Repeat 10-12 times.
-11-
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Thighs - Standing in a normal walking position, feet slightly
apart and hands on hips, take a lunging step with the right leg
behind, being sure to keep the left foot flat on the floor. Bring
the right leg back in a sliding motion. Repeat 15 times, each leg.
Back Builder
Lower Back - Prone on floor, make cushion for chin with hands.
Keeping one leg on floor, raise other from hip, alternate each leg
5 times. Do not roll from side to side. Raise both legs, try to
have thighs clear floor, hold as long as possible.
Upper Back Prone on floor, arms out in front. Raise arms
(keep straight), first left, then right, alternate 5 times. Do
not roll from side to side. Raise both arms, try to left chest from
floor, hold as long as possible.
Upper and Lower Back - Prone, arms and legs straight. Raise
right arm and right leg; left arm and left leg; right arm and left
leg, left arm and right leg. Raise both arms. Raise both arms and
legs.
Hamstring Stretch
Standing, feet apart, hands locked behind back. With knees
stiff, head up, bend over from waist, bounce trunk forward and down.
Eight bounces to center, 8 bounces to right, 8 bounces to left.
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Spine, Inner Thigh, Lower Back and Hip Loosener
Seated on floor, draw feet close to body and place soles
of feet together. Holding the ankles with hands, press downward
on knees with elbows, trying to push knees as close to the floor
as possible.
Inner. Thigh and Torso Stretch - Seated on floor, open right leg
directly to side, left leg bent in. Grasp extended leg with both
hands, keeping extended leg straight, try to pull head to knee.
Eight bounces--reverse and do other side.
Spine Flexor - On hands and knees, right leg extended. Bend
right leg, place chin on chest and bring head and knee together until
knee touches nose. Lift chin, straighten and extend right leg
directly out in back, keep arms straight at all times. Do 8 times
on each side. This exercise is very rhythmic--as you do several repeti-
tions, the leg develops a swinging motion.
Middle Muscles Strengtheners
Demi Sit-up - Seated, chin to chest, knees bent, feet on floor
fairly close to body, arms outstretched. Slowly roll out until
shoulders barely clear floor--hold 5 counts, continue to roll out
until head and shoulders are on floor. Get back into starting
position any way you can. Repeat 5 times.
Proper sit-ups that will not cause lower back problems are
done in the following fashion. Lying prone, legs together, knees
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bent approximately 30?, feet may or may not be anchored. Hands
may be behind the head or neck or crossed over upper chest. Chin
is tucked into chest. The head and tops of the shoulders should
not touch met or floor at any time. Begin with 8-10; work up to
3 sets of 15-20.
Leg Drop (spine straightener) - Lie supine, knees to chest,
hands on floor off hip area--make sure spine is on floor. Stretch
legs straight upward on count 1 and 2; on count 3 and 4 return to
knee-chest position. Stretch legs again and slowly lower 6", tighten
buttocks, return knees to chest--make sure that knees are locked and
toes pointed when legs are extended. Repeat S times. Make an effort
to always tighten buttocks when standing, this will improve posture
and help to keep legs, feet and lower back from tiring.
Weight Training
Weight training for women is perhaps the most misunderstood of
all the exercise programs extant. It conjures up the image of some
husky female built like a linebacker heaving a heavily laden barbell
into a Military Press or, in the other extreme, some dainty miss in
a leotard waving two cute pink beauty bells weighing three pounds each
through a few dozen repetitions because a magazine she read at the
beauty shop said that's all she needed to do to get in the best of
condition. I will try to replace the myths with facts and show why
many women can benefit from a sensible program of weight training.
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1. Won't weight training make my bulky, muscular and unferdnine
looking?
Fact: Not necessarily. Women's muscles are longer and usually
thinner than those of the male. Bulk and bulging muscles are the
result of working with quite heavy weights for many repetitions and
many sets over a considerable period of time. This concentrated hard
work and overloading tears down the muscle tissue, which when it re-
builds, is stronger and thicker. It is axiomatic that heavy weights,
low to moderate reps and many sets build bulk, while lighter weights
and many reps tone muscles and build endurance. If you pursue a sensible
program of progressive weight training you will become stronger and
firmer, but no bulkier.
2. I've tried lifting and after a workout I can feel the muscles
swelling and growing.
Fact: What you felt was the tightness and fatigue caused by blood
suffusing the area being exercised. Especially if you have rushed through
the repetitions you will feel pumped up and tired since the blood has
swollen the muscle tissue and this blood is lacking in oxygen allowing
the build up of Lactic (fatigue) acid. The feeling will usually sub-
side within a few minutes--no more than twenty.
3. I've been working with the Universal Gym Machine for three
years and haven't noticed any improvement.
Fact: I've noticed you during your workouts. They tend to be. haphazard
and incomplete, without consistency in sequence. You never increase
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the repetitions or the amount of weight you are using and, despite
my offers of assistance, you perform many of the exercises incorrectly.
4. I have big hips and heavy thighs. Will a program of light
weights and high repetitions make them slimmer and more shapely?
Fact: If the size is due to soft, flabby fat and if you are not
naturally big-boned, you should derive some benefit from such a program.
If, however, the unwanted bulk is pretty firm and solid, no amount
of weight training will help and indeed may make those areas even
more solid. In such cases the only remedy, and this is not guaranteed,
is an extended dietary program. I cannot emphasize too strongly that
such a program should be approved by your physician.
5. Can I help my posture through weight training?
Fact: Most certainly. Exercises will be included and demonstrated
in this course that will help to square shoulders and strengthen lower
back muscles--to eliminate slump and sway back. Again, and this is
important, if you have a chronic back problem the exercises should be
shown to your doctor BEFORE you practice them.
6. I hate running and calesthenic type exercises such as situps.
Can I get all the exercise necessary for good health from a regular
program of weight training?
Fact: Unfortunately, no. There is little or no benefit to your
cardiovascular system in weight lifting and without flexibility
movements you will be unhappy with both the Rep/Set and the Circuit
Training systems of weight lifting.
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7. If I don't want to build up anything and am not interested
in becoming stronger, why bother with wright training?
Fact: You may not, but remember there is nothing wrong with being
strong as long as you don't look that way. A strong back especially
is most desirable in later life.
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Rules for Sensible Weight Training
1. Warm-up. Even with light weights you should do your weight
training after or in the midst of your free hand exercises.
2. When building, do more than one exercise per body part. Start
with three sets of 8 - 10 repetitions at a weight that you can handle
easily. When the last rep of the last set is becoming easy, increase
the repetitions until you reach 15. Then increase the weight and drop
back to three sets of 8. To reduce, increase the repetitions, but do
not increase the weight until it becomes very easy. The rules regard-
ing sets and reps given above apply only to the upper body (arms,
shoulders, upper and lower back and chest.)
3. With the exception of the leg press and thigh/knee stations
on the Universal where the weights should be kept moderate, but may be
increased, exercises for hips, thighs and buddox will be done with three
pound leg weights with repetitions from 15 - 25. The number of sets
depends on how much you need to firm and reduce AND how much you want to.
When working the legs do not lift before running and exercise prudence
when increasing the weight used. Calves, especially tend to become
bulgy and hips/thighs thicker when excessively heavy weights are used.
To reduce, increase repetitions, not weight.
4. If you are very tired, ill, or have a pain, do not lift. Pain
doesn't mean the stiffness or slight soreness you may experience when
you begin training. That is just an indication that your muscles aren't
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used to what you're asking them to do. I am referring to muscle pulls,
deep bruises, open wounds and the like. In gene-al a good rule to
rollow is, "If it really hurts, don't do it."
S. Write up a program of what you plan to do (I'll help if you
like) and follow it for at least six weeks, before changing. This
will enable you to follow a set routine and sequence and also to
monitor the results.
6. Do not lift every day, especially if you are following the
Set/Rep program. Lift three times a week--Monday, Wednesday, and
Friday, for example, choosing different exercises for each day. You
might work the chest and upper arms on Monday; upper and lower back on
Wednesday; and hips, legs, and buddockson Friday. When limited time is
available, this enables you to work each area thoroughly and allows
sufficient time for the tired muscles to rest between sessions.
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Some Suggested Weight Exercises
1.
Shoulder Shrugs
Dumbbells
Shoulders (posture)
2.
Side Lateral Raises
Dumbbells
Shoulders
3.
Side Bends
Dumbbells (heavier)
Midsection
4.
Bench Press
Universal
Chest (lifts and firms)
5.
Flyes
Dumbbells or wall wts.
Chest same
6.
Deep Breathing Pullovers
Dumbbells or bar
Chest and Ribcage
7.
Bent Over Rowing
Universal or D'bells
Upper Back and shoulders
8.
Stiff Legged Dead Lift
Universal
Lower Back
9.
Lat Bar Pulldowns
Universal
Upper Back and shoulders
10.
Tricep Pressdown
Universal
Upper arms
11.
Wrist Curls
Universal
Wrists and Forearms
12.
Leg Press (lower pedals)
Universal
Toes out for inner thighs;
toes in for outer thighs
13.
Leg Press (upper pedals)
Universal
Thighs and hips
14.
Side Lying Leg Raise
Leg Weights
Hips and buddocks
15.
Kneeling Back Leg Kick
Leg Weights
Hips and buddocks
16.
Back Lying Alternate
Leg Weights
Lower Abdominals
17.
Back Lying Leg Raise
Leg Weights
Lower Abdominals
and scissors
18.
Shoulder Press, seated
Universal
Upper back and shoulders
19.
Calf Raises (sitting E
Universal
Calves
standing
20.
Quadricep Extension
Universal
Knee and Thighs
21.
Quadricep Flexion
Universal
Thighs (back of)
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Programs
1. Set/Rep System. The participant chooses the exercises to be
performed on a given day and does them in the following manner. The
first exercise is done for the predetermined number of repetitions
and after resting is repeated for two additional sets. Rest between
sets should not exceed two minutes. After a five-minute break, during
which some other exercise such as situps may be performed, the participant
moves on to the next weight exercise done in the same fashion. This
system is most useful in building.
2. Circuit Training. After choosing the exercises to be performed
(taking care that the same major muscle groups are not used sequentially)
the participant moves around the machine to the different stations
doing the exercises with little or no rest in between. Three complete
circuits should be done. For example, Bench Press, Leg Press, Lat
Pulldown, Dead Lifts, Quadricep Extensions, Calf Raises, constitute
one set. Then back to the Bench Press, etc., to complete two more
circuits. This method is most useful in reducing.
In General:
It is sometimes desirable with both the Set/Rep System and the
Circuit Training System to drop down in weight with the second and
third sets. An example might be: Bench Press 60 x 10, 50 x 10,
40 x 10 for the three sets. Some prefer to decrease the Repetitions
as: 60 x 12, 60 x 10, 60 x 8. These methods are especially useful
for beginners.
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Remember, however, that there should be some effort involved.
If you use the same weight and the same number of repetitions month
after month and year after year, you aren't even maintaining your
muscular condition. When your muscles get used to handling a
certain effort, they stop improving. You might compare it to an
exercise program which consists of a daily three block walk to the
grocery store. It's a little better than nothing, but not much.
Approved For Release 2002/05/07 : CIA-RDP85-00375R000400110070-0
 STATINTL Approved For Release 2002/05/07 : CIA-RDP85-00375R000400110070-0
Approved For Release 2002/05/07 : CIA-RDP85-00375R000400110070-0