FOREWORD AND PREFACE

1.Issuing Authority. This Instructional Guide (IG) A-CR-CCP-805/PF-001 was developed under the authority of the Commander, Cadets and Junior Canadian Rangers.

2.Development. Development of this IG was in accordance with the performance oriented concept of training outlined in the A-P9-050 Series, Canadian Forces Individual Training and Education System, with modifications to meet the needs of the Cadet Organization.

3.Purpose of the IG. The IG to be used by Royal Canadian Air Cadet Squadrons in conjunction with other resources to conduct Proficiency Level Five. The IG provides instructors with the base means from which to deliver training. Individual IGs are to be reviewed in conjunction with the Lesson Specifications (LSs) found in Chapter 4 of A-CR-CCP-805/PG-001, Royal Canadian Air Cadets Proficiency Level Five Qualification Standard and Plan, before instructing, so that each instructor can adequately plan for and prepare each lesson. Instructors may be required to develop instructional materials to support training in addition to any that may be provided, eg, posters, videos, handouts, models, etc, supplemental to training control and support documents. Suggested instructional activities are included in most IGs to maximize learning and fun. Instructors are also encouraged to modify and / or enhance the activities, as long as they continue to contribute to enabling objective achievement.

4.Use of the IG. Throughout these IGs, a series of information boxes are used to highlight information; they include:

Note to the Instructor.

Key information to pass along to cadets.

Refer to the following CF regulations and policies.

Points of interest or special instructions the instructor should pass along to cadets.

Introduce the material to be presented in the section.

Personal question to which a written answer is expected.

Did you know?

Information meant to add to the interest level of self study packages.

Activate Your Brain

Confirmation question to which a written answer is expected.

An answer key is provided at the end of each self-study package.

Instructions on where to get more information on the subject.

Rhetorical question meant for reflection. A written answer is not expected.

Question that refers to previously taught mandatory material. A written answer is expected.

Information to explain or clarify the content of a self-study package.

Indication of the end of the content within a self study package. If applicable a final exercise will follow which the cadet will complete and return to the Proficiency Level / Training Officer.

Suggested Changes. Suggested changes to this document can be forwarded to cadettraining@forces.gc.ca.

ADDITIONAL REFERENCES USED DURING DEVELOPMENT EO M504.01

EO M504.01

About.com (2013). Corpse pose – yoga poses. Retrieved from: http://yoga.about.com/od/yogaposes/a/savasana.htm

About.com. (2013). Step by step – cardio exercises for home workouts. Retrieved from: http://exercise.about.com

About.com (2013). Yoga poses. Retrieved from: http://yoga.about.com/od/yogaposes/a/childspose.htm

Answers Corporation. (2013). Curl up. Retrieved from: http://www.answers.com/topic/curl-up

Beth Israel Deaconess Hospital-Milton. (2012). Best shoveling tips from BID-Milton rehabilitation services. Retrieved from: http://www.miltonhospital.org/images/stretch2.jpg

Blogger. (2012). #55 – Jumping Jack Flash. Retrieved from: http://4.bp.blogspot.com/-B8uBAc3uoC8/Tw4rJWuAMAI/AAAAAAAAC8I/bZcwxuQvQ6Q/s1600/jumping+jack.jpg

Competitor Group Inc. (2013) Five Technique Drills For Better Running. Retrieved from: http://triathlon.competitor.com/2010/09/training/five-technique-drills-for-better-running_12964/attachment/buttkngkicks

Corbin, C., & Lindsey, R. (2007). Fitness for life: Updated fifth edition. Windsor, ON: Human Kinetics.

Covey, Stephen (2004). The 7 Habits of Highly Effective People. Free Press.

Exercise.com. (2013). Leg swoop. Retrieved from: http://d3vs5ss8iow0ry.cloudfront.net/video-library/thumbnail/leg-swoop_-_step_1.max.v1.png

Farmers of Canada. (2013) What’s in an egg? Retrieved from: http://www.eggs.ca/egg-nutrition/whats-in-an-egg

Finger Lakes Fitness Center. (2011). Perform the Perfect Push up. Retrieved from: http://fingerlakesfitness.com

Fitness Perks LLC. (2012). Focus on donkey kicks. Retrieved from: http://www.pbfingers.com/wp-content/uploads/2012/02/donkey-kicks.jpg

Health Canada. (2011). Eating well with Canada’s food guide. Retrieved from http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/print_eatwell_bienmang-eng.pdf

Healthwise Incorporated. (2012). Spondylolysis and spondylolisthesis: exercises. Retrieved from: https://healthy.kaiserpermanente.org/health/care

HealthyFridge.org. (2009). Kids’ quiz!. Retrieved from http://www.healthyfridge.org/kids1.html

Health4y. (2011). One exercise to lose your thigh fat. Retrieved from: http://www.health4y.com/1-exercise-to-lose-your-thigh-fat/

how2muscleguide.com. (2013). Shoulder Workout Routine. Retrieved from: http://www.how2muscleguide.com/shoulder-workout-routine.html

Johnson, Brian (2010). A Philosopher’s notes. Fountain Valley, CA: entheos Enterprises.

Lau Gar Kung Fu. (2013) Part 3 – Preparing to stretch. Retrieved from: http://www.stafford-lau-gar.org/part3.html

Physical Arts. (2000). Front kick (Right Stance). Retrieved from: http://www.physical-arts.com/training/techniques/mn_front_kick_right.html

Popsugar Inc. (2013). The best core exercises for runners. Retrieved from: http://www.fitsugar.com/Best-Core-Exercises-Runners-7102627

Ratey, J. MD. (2008). Spark: The revolutionary new science of exercise and the brain. New York, NY: Little, Brown and Company.

Ron Johnson. (1996). Office training exercises. Retrieved from: http://www.hockeyschoolonline.com/Jumping_running.htm

Scott, E. (2007). 25 More of the top stress relievers. Retrieved from http://stress.about.com/od/tensiontamers/a/25_relievers.htm

Spark People. (2012). Portion distortion quiz. Retrieved from http://www.sparkpeople.com/resource/quizzes_start.asp?quizid=32

Sharma, Robin (2009). The greatness guide 2. Scarborough, ON: Harper Collins.

Snapguide. (2013). How to lose weight! BESTWORKOUTS From a personal trainer. Retrieved from: http://snapguide.com/guides/lose-weight-best-workouts-from-a-personal-trainer/

Stack. (2013). The Michael Jordan tested core workout. Retrieved from: http://basketball.stack.com/wp-content/uploads/2011/06/MJ-Core-Anterior-Reach-on-One-Leg.jpg

Sun Key Publishing. (2013). APFT calisthenics exercises. Retrieved from: http://www.militaryspot.com/enlist/apft_calisthenics_exercises/

Tolle, Eckhart (2004). The power of now. Oakland, CA:New World Library

Ultimate Franchises Ltd. (2012). Benefits and proper execution of squats. Retrieved from: http://www.ukbkickboxing.com/benefits-and-proper-execution-of-squats

Weider Publications, LLC. (2013). Bikini-belly bootcamp sculpt flat abs for summer with these fat-melting moves. Retrieved from: http://www.google.ca/imgres?imgurl=http://www.shape.com/sites/shape.com/files/imagecache/gallery_full_image/photo_gallery_picture_images

Women’s Health. (2013). Work out at home. Retrieved from: http://www.womenshealthmag.com

60 Days with Nat Jones. (2013). FITNESSBUILDER. Retrieved from: http://www.60dayswithnatjones.com

EOs M504.02 and M504.03

Anderson, B. (2000). Stretching: 20th anniversary (Rev. ed.). Bolinas, CA: Shelter Publications, Inc.

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