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5BX
The Royal Canadian Air Force Exercise Plans are two exercise plans developed for the Royal Canadian Air Force (RCAF) by Dr. Bill Orban in the late 1950s, first published in 1961. The 5BX plan (Five Basic Exercises) was developed for men; a corresponding program was developed for women under the name XBX (Ten Basic Exercises) and the two plans were subsequently published together as one book, which was republished in 2016. The popularity of the programs in many countries around the world helped to launch modern fitness culture. History Wing Commander John Tett was appointed Special Education Officer in the RCAF in 1952. His mandate was to establish a directorate and trade for the development of physical fitness, sports and recreation. In 1956 he hired Bill Orban and directed him to devise a program which emphasized the development of a high level of fitness, but would consume only a relatively small amount of the RCAF personnel's time. The program was intended for RCAF pilots, a t ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Bill Orban
William Robert Orban (21 April 1922 – 18 October 2003) was a Canadian public servant and academic. He was a "pioneer" in the field of physical fitness, best known for creating the 5BX and XBX programmes in the late 1950s. Early life Orban was born on 21 April 1922 in Regina, Saskatchewan. His parents were immigrants from Hungary. Orban played many sports at the Jesuit high school he attended. In 1941 he was offered a hockey scholarship to attend the University of California, Berkeley, where he initially studied engineering. Orban attended the School of Physical Education at McGill University and graduated in 1949. In 1953, he went on to study a Ph.D. at the University of Illinois. Career Orban accepted a job offered by Wing Commander John Tett and returned to Canada in 1956, despite offers of employment from several American universities. He took a position at the Department of National Defence and was tasked to develop a fitness programme for Royal Canadian Air Force ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
John Tett
John Kearns Tett, & (1916 – 1974) was a Canadian athlete, wartime military pilot, physical fitness educator, and public servant. In the 1950s, he fathered the 5BX (Five Basic Exercises) fitness program developed for the Royal Canadian Air Force (RCAF). The Tett Centre for Creativity and Learning in Kingston, Ontario is named after him. Early life and wartime service John Tett, a great-grandson of Benjamin Tett, was born in Kingston, Ontario. His father Arthur, a banker, had enlisted in the Canadian army, but died in England when his son was still an infant. John grew up in Toronto, and became a competitive swimmer and diver; by 1936-37 he was the assistant coach of swimming/diving at the University of Toronto. In July, 1940 he enlisted in the RCAF and subsequently became a pilot officer. In April, 1941 he was posted to No. 103 Squadron RAF in England. Roughly two months later, following a raid on Hamburg, his bomber crash-landed in the North Sea. According to the official Me ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Prince Philip, Duke Of Edinburgh
Prince Philip, Duke of Edinburgh (born Prince Philip of Greece and Denmark, later Philip Mountbatten; 10 June 19219 April 2021), was the husband of Queen Elizabeth II. As such, he was the consort of the British monarch from his wife's accession on 6 February 1952 until Death and funeral of Prince Philip, Duke of Edinburgh, his death in 2021, making him the longest-serving royal consort in history. Philip was born in Greece into the Greek royal family, Greek and Danish royal family, Danish royal families; his family was exiled from the country when he was eighteen months old. After being educated in France, Germany, and the United Kingdom, he joined the Royal Navy in 1939, when he was 18 years old. In July 1939, Philip began corresponding with the 13-year-old Princess Elizabeth, the elder daughter and heir presumptive of King George VI. During the Second World War, he served with distinction in the British Mediterranean Fleet, Mediterranean and Britis ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Fitness Boot Camp
A fitness boot camp is a type of group physical training program that may be conducted by gyms, personal trainers or other organizations. These programs are designed to build strength and fitness through a variety of types of exercise. The activities and format may be loosely modeled on aspects of fitness training used in the military and the trainers themselves may be former military personnel. Indoor and outdoor boot camp workouts became popular in the United States in the late 1990s. Fitness boot camps as outdoor group fitness classes grew in popularity in the 2000s. These originated independently in Australia, the United States, the United Kingdom, and Canada. History Military forces have emphasized fitness since ancient times. In 1860 Archibald MacLaren opened a gymnasium at the University of Oxford, England and instituted a training regimen for Captain Frederick Hammersley and 12 non-commissioned officers at the university. This regimen was assimilated into the training o ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Running
Running is a method of terrestrial locomotion by which humans and other animals move quickly on foot. Running is a gait with an aerial phase in which all feet are above the ground (though there are exceptions). This is in contrast to walking, a slower form of movement where at least one foot is always in contact with the ground, the legs are kept mostly straight, and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion.Biewener, A. A. 2003. Animal Locomotion. Oxford University Press, US. books.google.com/ref> A feature of a running body from the viewpoint of Spring mass system, spring-mass mechanics is that changes in Kinetic energy, kinetic and potential energy within a stride co-occur, with energy storage accomplished by springy tendons and passive muscle elasticity. The term "running" can refer to a variety of speeds ranging from jogging to Sprint (running), sprinting. Running in humans is associated with improved health and life expect ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Push-up
The push-up (press-up in British English) is a common calisthenics Physical exercise, exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoralis major muscle, pectoral muscles, triceps, and anterior deltoid muscle, deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior muscle, serratus anterior, coracobrachialis muscle, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in Military Fitness, military physical training. It is also a common form of punishment used in the military, school sport, and some martial arts disciplines for its humiliating factor (when one fails to do a specified amount) and for its lack of equipment. Variations of push-ups, such as wide-arm push-ups, diamond push-ups target specific muscle groups and provide further challenges. Etymology The American English term '' ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Hyperextension (exercise)
A back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae muscles. There are two erector spinae, one on either side of the spine, that run along its length. These are formed of three smaller muscles – spinalis, longissimus, and iliocostalis. Hyperextension as a misnomer The name hyperextension is commonly used for back extension exercises that are done using a hyperextension bench in a fitness gym. However the name 'hyperextensions' is a misnomer, because hyperextension means a movement where Anatomical terms of motion, extension is performed at any joint beyond its normal range of motion. Instead, what one is trying to achieve in the ''back extension'' exercise is only to extend the spine within its normal range and not beyond its normal range of motion. When you extend the back from the flexed position, at the end range, your head and neck stays in neutral position. In fact, back extension beyond the norm ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Sit-up
The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a curl-up (that targets the rectus abdominis and also works the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles. Form Sit-ups begin with the practicing individual lying with their back on the floor. Typically, this is done with the arms across the chest or hands behind the head. The knees and toes are bent to reduce stress on the back muscles and spine. Both the upper and lower vertebrae are elevated from the floor until everything superior to the buttocks is not touching the ground. Some argue that sit-ups can be dangerous due to high compressive lumbar load and may be replaced with the crunch in exercise programs. Performing alternative abdominal exercises to sit-ups actually increases the ability to do sit-ups. Performing sit-ups do not cause the spot reduction of fat at the waist. Gaini ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Stretching
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion. In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many other animals. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas. In addition to vertebrates (e.g. mammals and birds), spiders have also been found to exhibit stretching. Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before (for ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Aerobic Exercise
Aerobic exercise, also known as cardio, is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. According to the World Health Organization, over 31% of adults and 80% of adolescents fail to maintain the recommended levels of physical activity. Examples of cardiovascular or aerobic exercise are medium- to long-distance running or jogging, swimming, cycling, stair climbing and walking. For reducing the risk of health issues, 2.5 hours of moderate-intensity aerobic exercise per week is recommended. At the same time, even doing an hour and a quarter (11 minutes/day) of exercise can reduce the risk of early death, cardiovascular di ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
Calisthenics
Calisthenics (American English) or callisthenics (British English) () is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment. Calisthenics solely rely on bodyweight for resistance, which naturally adapts to an individual's unique physical attributes like limb length and muscle-tendon insertion points. This allows calisthenic exercises to be more personalized and accessible for various body structures and age ranges. Calisthenics is distinct for its reliance on closed-chain movements. These exercises engage multiple joints simultaneously as the resistance moves relative to an anchored body part, promoting functional and efficient movement patterns. Calisthenics' exercises and movement patterns focuses on enhancing overall strength, stability, and coordination. The versatility that calisthenics introduces, minimizing equipment use, has made calisthenics a popular choice for encour ... [...More Info...] [...Related Items...] OR: [Wikipedia] [Google] [Baidu] |
