VANGEN 002/20 - Physical Fitness
All activities are currently suspended at RCSCC Vanguard as per VANGEN 001/20 as explained here:
As many Cadets are at home, not traveling and missing school, we will be adding Distributed Learning from the Mandatory, Complimentary or Optional Training program to try and keep the Ship's Company current.
PC X04 - Physical Fitness
As part of the mandatory program, Cadets are encouraged to bring Physical Fitness into their daily lives. If they have completed a Cadet Fitness Assessment, they might even know in which field they need to improve their health. It is recommended that Cadets attempt to fit 1 hour of physical fitness into their daily routine. 'Exceeded Standard' will be recorded in a Cadet's Performance Objective in their Phase for meeting the following:
Phase I and II - Attempting daily fitness and tracking their time.
Phase III - 16 days in a 4 week period of achieving 1 hour of physical fitness.
Phase IV - 20 days in a 4 week period of achieving 1 hour of physical fitness.
Phase V - 24 days in a 4 week period of achieving 1 hour of physical fitness.
To aid in tracking your progress, the following sheet is available for download and printing at home: https://drive.google.com/file/d/1O9z-7Enfeg-VEliW5gcfOZpDMXznWd_O/view?usp=sharing
In addition to earning credit in PO X04, 1 CotW point will be awarded for completion of the tracking sheet. 2 CotW points will be awarded on Exceeding the Standard. Completed tracking forms can be handed in when we begin to parade again, or e-mailed to email@example.com instead.
The following list of activities is suggested from the Instructor's Guide:
Examples of physical activities that can help to improve the cardiovascular endurance component:
skipping rope, and
Examples of physical activities that can help improve the muscular strength component:
balance ball exercises,
resistance exercises using bands,
resistance exercises using the body,
weighted ball exercises,
weighted bar exercises, and
Examples of physical activities that can help improve the muscular flexibility component:
tai chi, and
Please be mindful that social distancing should be practiced. Please discuss your fitness plan with your parent(s) to determine if there are unusual safety aspects to consider.
John K. Hunter, CD
CO RCSCC Vanguard