Section 3 EO C111.03 – SIMULATE FIRING THE CADET AIR RIFLE FOLLOWING PHYSICAL ACTIVITY
Resources needed for the delivery of this lesson are listed in the lesson specification located in A-CR-CCP-801/PG-001, Proficiency Level One Qualification Standard and Plan, Chapter 4. Specific uses for said resources are identified throughout the instructional guide within the TP for which they are required.
Review the lesson content and become familiar with the material prior to delivering the lesson.
Photocopy EO C111.02 Attachment A for TPs 3 and 5.
Construct a range IAW Chapter 1, Section 8 of A-CR-CCP-177/PPT-001 Canadian Cadet Movement: Cadet Marksmanship Program Reference Manual.
Nil.
An interactive lecture was chosen for TPs 1–2 to introduce techniques to decrease heart rate prior to firing the cadet air rifle at the Biathlon Air Rifle Target (BART).
A practical activity was chosen for TPs 3–5 as it is an interactive way to allow the cadets to experience firing the cadet air rifle following physical activity in a safe and controlled environment.
Nil.
By the end of this lesson the cadet shall be expected to fire the cadet air rifle following physical activity.
It is important for cadets to fire the cadet air rifle following physical activity because these techniques will be useful when participating in summer biathlon activities.
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Teaching point 1
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Identify techniques to decrease heart rate prior to firing the cadet air
rifle.
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Time: 5 min
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Method: Interactive Lecture
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Cardiovascular Fitness
One of the best methods to maintain a lower heart rate is to be physically fit. Being physically fit will also allow the heart to return to the resting heart rate quicker than someone who is not physically fit. The faster the heart rate decreases, the faster, and potentially more accurately firing may commence. A slower heart rate will also reduce the risk of movement and improve motor skills while firing.
Visualization is seeing what you want to achieve. It is a practiced skill. Believing in oneself is directly linked to performance / outcome. To visualize, find a quiet place, close your eyes, and create a mental image of what you want to achieve. As with anything, the more one practices, the clearer the images will become. Visualizations should be positive and realistic. The purpose of visualizations for summer biathlon at this level is to visualize the heart rate slowing down and returning to the resting heart rate.
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ACTIVITY
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Time: 2 min
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The objective of this activity is to visualize better performance.
Nil.
Nil.
1.Have the cadets spread out around the room.
2.Instruct the cadets to hold their right arm out, turn as far to the right as they can without moving their feet, and point at a spot on the wall.
3.Instruct the cadets to return to their original standing position.
4.Have the cadets close their eyes and visualize themselves pointing at a spot on the wall that is farther than their original spot.
5.While keeping their eyes closed, have the cadets point to that spot on the wall using the same method outlined in step two.
6.Have the cadets open their eyes and see how far they have pointed.
Nil.
The cadets’ participation in the activity will serve as the confirmation of this TP.
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Teaching point 2
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Describe the Biathlon Air Rifle Target (BART).
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Time: 5 min
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Method: Interactive Lecture
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The BART has the following characteristics:
five 35 mm diameter drop plate targets,
pop-up paddles for visual confirmation, and
a manual reset with a 10 m pull cord.
This target has five black circular targets on white backgrounds. When a target is hit, a white paddle pops up, covering the circle. Once a round of firing is complete and the lane scorer has recorded the score, the cord is pulled and the target is reset.
What does BART stand for?
What is one of the characteristics of the BART?
How many targets are on the BART?
Biathlon Air Rifle Target.
The Biathlon Air Rifle Target (BART) has the following characteristics:
five 35 mm diameter drop plate targets,
pop-up paddles for visual confirmation, and
a manual reset with a 10 m pull cord.
There are five targets on the BART.
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Teaching point 3
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Conduct a warm-up session composed of light cardiovascular
exercises.
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Time: 5 min
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Method: Practical Activity
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The following information will be explained to the cadets during the warm-up activity. |
A warm-up is composed of stretches and light cardiovascular exercises designed to:
stretch the muscles;
gradually increase respiratory action and heart rate;
expand the muscles’ capillaries to accommodate the increase in blood circulation which occurs during physical activity; and
raise the muscle temperature to facilitate reactions in muscle tissue.
The following guidelines should be followed while stretching to prepare for physical activity and to help prevent injury:
Stretch all major muscle groups, including the back, chest, legs, and shoulders.
Never bounce while stretching.
Hold each stretch for 10–30 seconds to let the muscles release fully.
Repeat each stretch two to three times.
When holding a stretch, support the limb at the joint.
Static stretching, which is stretching a muscle and holding it in position without discomfort for 10–30 seconds, is considered the safest method.
Stretching helps to relax the muscles and improve flexibility, which is the range of motion in the joints.
As a guide, allow 10 minutes to warm up for every hour of physical activity.
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The stretches chosen should focus on the areas of the body that will be used the most during the activity. |
The objective of this warm-up activity is to stretch the muscles and perform light cardiovascular exercises to prepare the body for physical activity and to help prevent injuries.
Nil.
Nil.
Arrange the cadets in either a warm-up circle or in rows (as illustrated in Figures 2 and 3).
Demonstrate before having the cadets attempt each stretch / light cardiovascular exercise.
Assistant instructors can help demonstrate the exercises and ensure the cadets are performing them correctly.
Have cadets perform each stretch / light cardiovascular exercise.
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Light cardiovascular activities should be done to warm up the muscles prior to stretching to avoid injury to or tearing of the muscles. For example, running on the spot for 30 seconds or performing jumping jacks should be performed prior to conducting the stretching activities located at EO C111.02 Attachment A. |
Ensure there are at least two arm lengths between the cadets so they can move freely.
Ensure the cadets perform the stretches and light cardiovascular exercises in a safe manner, following the guidelines for stretching listed in this TP.
The cadets’ participation in the warm-up will serve as the confirmation of this TP.
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Teaching point 4
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Conduct an activity where cadets will fire the cadet air rifle following
physical activity.
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Time: 5 min
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Method: Practical Activity
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The objective of this activity is to fire the cadet air rifle following physical activity.
Cadet air rifles (one per firing lane),
Marksmanship mats (two per firing lane),
BART and target frame (one per firing lane), and
Safety glasses / goggles.
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If resources are available the number of firing lanes may be increased. |
Construct a range IAW A-CR-CCP-177/PT-001 Canadian Cadet Movement: Cadet Marksmanship Program Reference Manual.
1.The cadets’ heart rate should be elevated from participating in the warm-up activity in TP 3.
2.Have the cadets approach the firing point and prepare to fire using the techniques outlined in TP 1.
3.Have the cadets adopt the prone position and simulate firing at the BART.
4.Repeat steps one to three for each relay until all cadets have participated.
Range activities will be conducted IAW A-CR-CCP-177/PT-001 Canadian Cadet Movement: Cadet Marksmanship Program Reference Manual.
The cadets’ participation in the activity will serve as the confirmation of this TP.
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Teaching point 5
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Conduct a cool-down session composed of light cardiovascular
exercises.
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Time: 5 min
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Method: Practical Activity
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The following information will be explained to the cadets during the cool-down activity. |
A cool-down is composed of stretches and light cardiovascular exercises designed to:
allow the body time to slowly recover from physical activity and to help prevent injury;
prepare the respiratory system to return to its normal state; and
stretch the muscles to help relax and restore them to their resting length.
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The stretches chosen should focus on the areas of the body that were used the most during the activity. |
The objective of the cool-down is to stretch the muscles and perform light cardiovascular exercises that allow the body time to recover from physical activity, and to prevent injury.
Nil.
Nil.
Arrange the cadets in either a warm-up circle or in rows (as illustrated in Figures 2 and 3 of TP 3).
Demonstrate before having the cadets attempt each stretch / light cardiovascular exercise.
Assistant instructors can help demonstrate the movements and ensure the cadets are performing them correctly.
Have cadets perform each stretch / light cardiovascular exercise.
Ensure there are at least two arm lengths between the cadets so they can move freely.
Ensure the cadets perform the stretches and light cardiovascular exercises in a safe manner, following the guidelines for stretching listed in TP 3.
The cadets’ participation in the cool-down will serve as the confirmation of this TP.
The cadets' participation in the activity in TP 4 will serve as the confirmation of this lesson.
Nil.
Nil.
Being able to use techniques, such as visualization, to slow down the heart rate will be useful when participating in summer biathlon activities.
Cadets must have completed PO 106 (Fire the Cadet Air Rifle) prior to participating in this lesson.
A0-027 A-CR-CCP-177/PT-001 D Cdts 3. (2001). Cadet marksmanship program: Reference manual. Ottawa, ON: Department of National Defence.
C0-002 ISBN 0-88962-630-8 LeBlanc, J. & Dickson, L. (1997). Straight talk about children and sport: Advice for parents, coaches, and teachers. Oakville, ON and Buffalo, NY: Mosaic Press.
C0-057 Martha Jefferson Hospital. (2001). Warm-ups. Retrieved October 26, 2006, from http://www.marthajefferson.org/warmup.php
C0-058 Webb Physiotherapists Inc. (n.d.). Running exercises. Retrieved October 26, 2006, from http://www.physionline.co.za/conditions/article.asp?id=46
C0-059 Webb Physiotherapists Inc. (n.d.). Exercise programme for squash, tennis, softball, handball. Retrieved October 25, 2006, from http://www.physionline.co.za/conditions/article.asp?id=49
C0-060 Impacto Protective Products Inc. (1998). Exercises. Retrieved October 25, 2006, from http://www.2protect.com/work3b.htm
C0-061 City of Saskatoon, Community Services Department. (2006). Stretch your limits: A smart guide to stretching for fitness. Retrieved October 26, 2006, from http://www.in-motion.ca/walkingworkout/plan/flexibility/
C0-089 ISBN 0-936070-22-6 Anderson, B. (2000). Stretching: 20th anniversary (Rev. ed.). Bolinas, CA: Shelter Publications, Inc.
C0-150 ISBN 0-88011-463-0 Nideffer, R. PhD. (1992). Psyched to win: How to master mental skills to improve your physical performance. Champaign, IL: Leisure Press.
C0-151 Devin Manufacturing Incorporated. (2005). Biathlon style airgun target. Retrieved February 15, 2007 from http://www.devinmfg.com/targets1.html
C0-154 Hansen, B. (1999). Moving on the spot: Fun and physical activity: A collection of 5 minute stretch and movement sessions. Retrieved October 26, 2006, from http://lin.ca/resource/html/dn3.htm#l1
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