—ACKNOWLEDGMENT The kind permission of the Royal Canadian Air Force to make the text of this training pamphlet available to the public is grate- fully acknowledged. CROWN conynonT he REAP ocnewdoes the conbien mode te Prporafon of the 38% Pompe by W_ A. Orbn, [Rb. Maya! Chcoon Suc ond he awa FOREWORD ‘The Five Basic Exercises (SBX) Plan presented in this booklet Is designed 19 show you how to develgp and bol! & high level or psa Snes, regards of were you may be leeated. The scheme isnot dependent oe eaborte fois for eauipment. ‘The exereues rere only leven miner (Gy and can be doae a jour bedeoom or beside your Bed ia the barack ‘The iver of work assignments, combined wih lack of dequate gymraioe facies many of our tons snakes i dieu to sshedule formal physi taining pigs forall for pecionnel. ‘The SBX Piso pus physical ines WiBA reac of every member ofthe RCAF. 1 Is your duty and responsiiliy as a membet of the RCAF to msitla «igh level of pyc! Bess aad be ready for any emergency which may require he extended wie of your plysial resources. Poslve physical welling i ao ‘osety aed with mental sod eroional fas, al of which are evento the dieharye of normal dally ass (Chief the Defence StlCAUTION Before You Start... 1 you bave any doubr as 9 you os tate this pogeanne, sce Your modi eds ‘You shoud oot petra fast, vigorous, oe bighly conpesiive phyacd stv without gradually develop ite and vontroos maintaining a0 adopate Teel of ‘steal fom parclaly if you ae over tbe age of 30. For Whom?... ‘This exercise programme Int buen dared for vrvig age groups covering male members ofthe Royal CGaadisn Als Fone, Royal Canadian Air Cade and ‘ependen hides. ‘A dnilr exer progamme for gis and women far boon publabed ander We tile "XDX Plan for Physical Fines," ad ay be parched fro the Queen's Primer, Ona, a 3 eet per 77 THE ROYAL CANADIAN AIR FORCE SBX Plan Here is a new scientifically designed approach to Physical Fitness which can develop an adequate level of reserve energy needed for vigorous positive well being and zestul living. “This plan enables you to get fi: By yourself At home In your spare time ‘At your own rate of progress Without discomfort and in only 11 minutes a day.5BX meas FIVE BASIC EXERCISES ‘The SBX Plan is unique: SIMPLE. becwuse it is esy to do, est flow, can dewlop yout own personal fines at ey Wo Jour raed eve wane peng PROGRESSIVE Secnes BALANCED pec, yee coin sou mune, our ea an gt COMPLETE te kt Sh nee SELE-MEASURING seme gr 74 awa "aac fo na standards for chasing our prope, ! ah MORE WAR raise CONVENIENT Sze you can 5 tee creche any rea your 4 Mt PER DAY Research has Demonstrated that the 5BX Plan will: Tecreate the strength of the important mice sroure needed in everyday living. Tneease the silly of msl used in esemal body movements (0 function eicently for long periods of time ncresse the speed reaponse of the important muscks of the boty ‘Keep the portant ques and joins of the body sopple sod feb. Improve the efilency and capac of the esr, ngs and ter body ores Tncreae the capacity for phpisl exertion.Why Should You be so Concerned About Physical Fitness? Meshanization, alomation, and worksnving device o make tile ‘easy ae depriving of desirable pial ety. Canadians, ta es, bbe i danger of deteriorating Philly. Here are the Pertinent Facts Moses ures adequately exercised of wsed wil become weak inefiient. Lets take a Took at soma of the evidence which shows hy separ sigatous exes 50 eset to phys! well-being Weak back muscles ate amine, in mary case, with lower back Jn. has been esiaed that 90%. of these backches may Be iminted ‘by ieteasing the strength of the back ances through A uleing, sas shdomen rescng from weakened abdomial ces dttentl to pod poe “Te efsiency and apacty of your Meat, lungs and eter ones an be improved by regular vigorous exerci. Afi person Jess suscepti to common injuries, an, i nied, recover mre Fpl. “The icience of degenerative heart dseses may be grater in thon who have aot Tollawed = physically active Me Regular vigorous exercise plays an ingortant role fn controling our seat Regula vigorous pyc activity ean help you 1 reduce emotion and nervous lesion ‘You are never f00 old io begia and follow 2 separ eerie ropamie. You can collect valuable dividends of physical efficiency from your daily activities Hiden in the simple stves we do every day are wondertl opvoronte to ge eters and Aeep tefiesbed, Becnse we have feveloped an attode of “doing tthe easy way” we take shor-cus Wich seldom save tine, Consequently We have developed bist eld physieal exertion. Here are some routine ste which can be turned into small challenges that wil elp 10 maintain phyial nes o@ce you have Stained the suzgeed level of pail capacity for you. Make chem HABIT! alance on one foot without support while putting om Your socks x shoes. Give youre 4 vigorous mabdown with a rough towel afer a shower. 0 bee “Take the sie two at a tine intend of 3 ‘radging up one at a time. Avoid elevators for short tes Lite your chai, dont shove Bend your Kees fully and keep back sagt shen pleing an ject of the Boor. Weleome aa oppomunity to walk: Yok for saya you can alka fest blocks rather than wens in wtsch to ave walking. Step out tiny and breathe deeply hesPHYSICAL FITNESS Physical Fitness ‘The fnman body is made up mainly of Bote, muscle and fa Some 639 diferent mises account for abou 45% ofthe bay weit Fach ofthese mosces has four dstinet and measurable quater which ate of Interest 10 0, (0) Me can produce fore which can be memared as sregth of ust 2) Ik can sore energy which permits it to work for extended periods of tine independent of etulaion, "This i generally Teter to os maseular endurance, (0) H cam shorten at varying fates This i elle speed of contraction. (@) 1eeam be sctched ang will recol, This cle the ently of masse ‘The combination of these four qualities of muscle is refered to as MUSCULAR POWER. WE muscles are 42 function ficients, they must be con tiowsly soplied wih energy fuel. This is accomplished by the Dood whieh ears the eneay fuel fom Inge aid digestive system to the muscles, ‘The Blood i forced though the blood veil by the hear. The combined capacity to supply energy fuck to the working ‘muscles i called ORGANIC POWER. ‘The capacity and eficiency with whic your body can fenton depends on the degre of evelopment of beth your musclar and ferganie power through repular exercise. However, she level to which ou can develop these powers Is afeoced by Sue factors a the ype (of body you inant, the food you eat, presnce or abinse of dicate, ext and esp. You are physically only when you have adeqtely developed your muscular aad organic power to perform withthe highest pole tiie.os fexenay) Sea OFA, Bork) ai Work aut teveLor a Pre] [omer ee FO) ‘Ws 15 THE AMOUMT OF ENERGY Has LEFT OVER 10 RUDY HS RECREATIONAL ACTIVITES How fit should you be? Herediy aed heath determine the top limits to which your rsa! espiny oun be developed, Ths i boown as your potent pipsical caput. This potential capacity varies from individual to Individual. Most of us for example, coult Wain for a lieime. ae sever come close 0 running t foar mine mile simply because me ween “bal” for ‘The top level ot which you can perform physicly ght now is called your “aoquized capaci” becae it hav been acqued or Aeveloped through physical acuity ia your daly routes Your toy, lke a ca, functions most eficlnty well below is scoured capacity. A car, for example, even at is fp sped of, 52, 10 mies per bout wes more gas per mile thin when it ic dives sound $040 miles per howe, whichis Well below is capac. Your body foneiont in the same way, in thatthe ratio of werk performed fo energy expended i batter hes it functions well below aoquied ‘spc ‘You can avoid masage of nergy by securing a level of physcl capacty well above the Ive required to perform your normal dally lists This can be accomplsed by supplementing Your daly physi ‘sty wid a Nlaneed terse. progamme performed. resuaey ‘Your sapalyInereaes ne you progetavly increase the load os your oscar and orgie systems Exercise will inreate physical endurance and stamina thos LEAD A BALANCED LIFEPHYSICAL EFFICIENCY COMPARISONS ms RO The contribution of sports and other activities to basic physical efficiency Jost as a alaned dit must be composed of suflest guantiy ‘ot the proper kinds of foodr to ensure that automa reqlrements fre adequately met, 20 should Balanced physical sty programme wowed of 2 sufient quantity of the proper Kind ot physkal 20 that all the important pars of the Body are adequstely es ‘The parts of the body that require special tention are the rules of the shoulder and arms, abdomen apd back, les, and the bea, huge ad Blood ves No single sport provider a try balanced development for all parts ofthe body. This can only be acquired by regular partkiation| fa numberof carefully sletedspors. Such partcipation, however, [© oot powible forthe average perce for a number of reasons sallablty of play opportunity, tie, fanees. The most praca ‘ysl fines scheme for most of ur ix participation in one or 180 {ports supplemented by a balanced set of exercines The SBX pro- fpamine hasbeen designod to bring physical fnese within the reach of ny Henly person who H wiling to devote 11 mines 2 day 10°8 tiple but balanood set of execs WALKING /5, A “BEST” EXERCISECommon Sense about Exercise “1 won't do you any goed to exercise unest you doit until Irth eying gee, Theis absolutely fae, Although you may fet some ere from doing exercies un) “t hurt", hs Is not rcemary ia order 1 suite an adogunte level of phyial ines. AS 2 mater of fat, greater bells can be ceived from eerie by aid {ng lass and sores “There are basicaly two ways Ha which you can avoid discomfort snd sil dovlop high levels of physical capacity ‘warm up property before partipating ivy auch 45 spening, handball, teri, ee any eremaous physi ‘seat any trlnng programme at low level of activity and work up by easy stags Warming Up ‘The BX Plan was detigned so that no sdion ecesary In order to recrve ie maximum bent Te 1 wit warmup. This i achieved in 190 ways by the arangement of the execs, ant -=by the mane i which these execses sre performed or exampie the fit exereie fa suuching and loosening exercise which limbers up the large musces of the body. In addition, this fercse shold be started very slowly and ea, with a gadul Increase in sped and vigour. Let ut ee Dow tht prinile apie u9 exercise No. 1, which reqirer you to touch the Boor." You shook not force yourself fo do iron the firs attempt, but eather start by pushing down very eetly tnd slowly ay fat a7 YOU con without undue steia—then On ec ceeding try push cute lle hater ad atthe same time, 89 the ‘xeric 8 ite faster so that by the eed of to mines you are Touching the oor and moving at the neceuary speed All the eres can be pcfrmed in this manne. 1 yo choose to do the exerci ia the moring, and are slow arte, ae s0om a6 the alarm ving seetch, are your back Hit your Jeg, and art ring your biel Weight Control—Exerci ‘hen you ate overweigt, you have more fat sored up ia your body than is mecessary oF good for 300 You become oversight and flabby when you et more “high: alone food than jour Body ea wie” Foods noch at fs saga, Starches, ce, supply the eneay your body aeede fo is work WE ou {more highlerie foods than i requed for Your daily work be ‘tpl Hore inthe form of fat "at torad under the Sia 20d ‘ound the itreal organs Everyone has, of should have some fat oa his boty. However excessive fat sragiepartevtorly about vial organs, ais psd ‘ficiency and ealh, Pat makes the hestt work harder singe each ‘urs pound of body fat requzer about one guter of smile of ood feels It obvious teefore, thet You cannot nyule te igh Tove of pli 'etcency when You are overwegh ‘The accumulation of ft on your body can be prevealed or reduced iter by"eting less highesiods loots of inseag your physical Setvig.” tis beter sll wo combine hee two by euting dows on Tignesivie foods aed incresing, Your pays activity by emlat, Iequent ete. seD UP aya REGULAR, EXERCISE {eles REQUIREDWhat is it? ‘The SEX Plan & composed of 6 chars arranged in progression Each shut compored OS exerts which are aba performed {he tame onder and nthe sume matimum tune lime, Bsa YoU FO is ron claret chat thre are sigh changer i cach baie tutebe ‘its radial demand for mare fort A Sime esting sce of Char repreduced on the opposte age nd tobe ued in the folowing Way Levee “phite are the Physial Capacity levels, each ladcated by 2 Teter of the alpha EXERCISES Bacches 1 2,3 and apely co the fst four exercises decribed snd ilstrated on te following pagesThe cluma beaded 1 rep ent eteroue (oe tmch}, eae The gues iach coun Tce the umber of times tha eh exer to be repeated in the me aloted for hat exes. Exerese i running on the Shot. "Two activites may be eaitted for it bowehe, and! You Fretr, you may minor wal the recommended datagce the Fess tie in pce of the waionary Tun of ext [MINUTES FOR EACH EXERCISE rhe alted ne fr each exercie fe noted here, There times temain he sae throoshow all the shorts Tota tne for exces Though 5s 10 minis Nore: is important that the exer at any level be completed in 11 minute” However. iis Tely at ih the. carly stages, an ingiusl wit complete Serain exerci inte than the alltel tie withers may segues tongue Ta"thee cveumstancs the times alltel for iauvdual exer mye varied within the toa Mt mine period HOW FAR SHOULD YOU PROGRESS: "rhe lvl of Physical Capacity Io which you shosld progres i iermined by your "Ase. Group”. Levels for “Fhiing Crem" are Tied nepartly.'Se “Your Pysea Copsciy Level” on page 3 6 ‘PRYSGAL enPAciTY RATING SEALE TWh EXERCISE jst a ea sa nal =e =] =] 3/2] 2] 6] = =/s/#/=/8/2[=[ =~ wala | © ouG [s/n s| | aaa] [ore || w/e [| [mem at ‘ AGE GROUPS 2 yes maintains D+ 13 yes maintoins C+ 14 yee maitoins B+ 35.39 yr mantcins B 40-46 yis mento © FLYING CREW 10-44 ye minting A 45-49 Ys momntins 8 "Sno oe el St Fe cna ast ane ted Rae “tection sien halle ESM Sepia te et apd in ho. {etsy AS iri tn, te nea NE Th ee Ma“ Siuglteet, bo NOT ‘do inom we Mercer ses fe hoe tes ate Siete aioe Ege cen reer eerartac Foo co wh = ie aonsrs wsai" ‘check your diy schedule and determine the tine most convenient for you to 89 he ekercnes. I should be the sae tine ath Say. ‘ere sre some suggested Unes: "before beaks ‘Fitte"morning oF aflenoon, at your place of employment; Tatas your feulat tecresonal pred in the’ evening jst before you retire. Regardless ofthe time you choose START TODAY, [Maslaan Rat of Progression Through Chart 1 According (o Age 120 yours of unde, at lent day at each level 2035 year, a lena 2" a0 each level Snap Yen: at kat 4 dys at ear level 4009 Years, at leat 7 days at each level S089 Yeus, ot least 8 days at eath Teel {i years ani overs at east 10 aj at cach level yo ft i oe you ae any reales ty tine, eate ep ae slow owe. Your mle. of eoprosion rcslany Spcable tothe older age sToupe) A Note of Caution [Even if you fee able 19 sare ata high level and progress at 2 faner tate tan indesed DONT DO Ti—-Siart a the Botlom of ‘hart and work up from eel to leyel as recommended For best rests fom SOX the exerciser must be done repularly Remenber it may take you 6 8 10 mont or more of diy eerenes (orate the lee commended foe you but once You ave atid fy ‘nly 3 peas of esereas par ek mill maintain this level of hyscal ‘apse 1 for any reson (line .) yu sap doing BX reglaly so you with to toga ngin, don etcomnence at ihe level you had iaiod previously Do drop back several evls—ontil ou fd one you can do without undue seat After peti of inact of Tonge that t80 months for-one month it tse) by nem, ft recommended hat You sat Seam at Che MAKE SEX A HABE 1. sO RAE St at the Jonet Physkal Capacy Level of Chart 1D), Repeat cash ctercoe isthe alloted tie or Go the execs ih 11 ‘iaule, Move upward om the sae chart tothe ext level «D) only Ser you can complete all he required movements et your preset evel within I minutes, Continue to progres upward i this manner ‘he required movements at level AY win tho botem of Chast 7 (D— and comuewe In the fasion upward tough the level, ad fem ‘char to hart {aa you reach the level for Your age woop, es age 38-39 (B Chart 3) ‘oer 32 kel rom Don Char to Bon Chat 3 ”CHART 1 ‘rscat earuciry eating SeaLe rr ame ard exercise [elon] Ser iScpaa'and sched ton Eis ips re Letatain eel ak bie fe: aes a > a ptt ht ne ‘ Keep ees stsight, end and SOE Et EXERCISE 1 laff] Ec ce Sr [ae pis | a [afalial yal ay . imtr eau “eu sou’ ‘ Lease —— rcs OEIC os aff 7 > af —_ ». [iw] Cea comm teas tee 1] 6! EXERCISE 3 6 ys mcntcns B 7 yrs meintcins A wee NL ote EXERCISE 4 KAKt EXERCISES(PevsgaL enpaciry RATING SCALE 7 [a] [=| [m0 | a0 | ae [a |i) a 4] [afar fw AD [ma [as [are w [| fa a [fm [a wm afm Ble] ]of5| AGE GROUPS om oy0 om Th yts molting A 45:49 yrs malts Arp 50:60 yrs maintains C+ 2 “each fe and re ete) ep tae ai “tet wor cen ear oer fo bent 3 op yg palace nite is. “he Sih ams Ny ut ‘ek Sra e {in fe agp aches ber of tem compe ‘Meike ea pes ae Sl ohoe “Shontie“he Ete win jenp te sring foil a CHART 2 Kool) EXERCISE 1 wees bee wees EXERCISE 2 cone Tee cou EXERCISE 3 eta PS ate, EXERCISE 4 eR EXERCISE 5wYSCAL EAPAELTY RATING SCALE EXERCISE AGE GROUPS 12 yrs mains D+ 13 yrs moinfoins C+ 14 ye motos BY 35-99 yes moltains B 40-44 yes meincins C FLYING CREW 40-44 yes maton Act 45:49 yrs maintoins B 1 Fest aie, rs upea omc toc oarde it fot eer occa ihe fot em Sr fra pw een, ‘age alee ghee ep Ene sven twee 2 footing, foe 6° apart ns ped hint Sow Soe te So sah See oe vercl potin. eee et ako ‘ine eae . — fone Reems ‘ed tah tage compte oe ‘ oes), Ake every 79 sep 0 ES ior ra srtae of about Tid Sere. Bo SS ore re a om oe CHART 3 Kmanm) EXERCISE T ww EXERCISE 2 Ga “Sar oe, EXERCISES EXERCISE 4 hAtsh Oo eecise 2PHYSIEAL EapAciTY RATING SCALE TE sol _ "terse [oh Tye] 5] 4] Sf i [aa ewe [a a [wpa a [eran 7 | + [pfafa[apn)e fa] Fax [an] ai[ arf ae| ow] fe oe [afm [arpa ae) ef es |||) wei ee {m[ a] a] a [a] « [iepinfa yaa] fa e- [fafa aefaef | a [mm] aa] a] [| > [x[wla\e fw) ala a |u| wfal alam) ea) sf afata) « Ace oRoveS 15 yrs meintcins D— 16:17 yes reining C+ 25-29 yrs mintcins A+ 30-24 yrs moins C= FLYING CREW 30-34 yrs mointains 8 35.39 yr moitains C— ‘cunt ¢— ‘Touch for sat Te foot, be on feo, cog ts Sa ean rece ore Nor at cara Eee cee ca te os 1B pg. ont ame ence ea see one pa ioreetas pts Eos amber of eps complies Senta oyu 3 Mal erate srg, Rep ack Sai le ak ot ~epae Sad ier eaeing oe. Poe ant ep CHART 4 Kmanmd EXERCISE 1 ses EX seen, EXERCISE 2 wee ee EXERCISE 3 Mona Pm, Ye, EXERCISE 4 h Ad f EXERCISES‘persica eapaciry RATING SALE EXEROISE Leet Y2)3] 5 [al ala alae a [eps [a [alas a. [wpe pelos = [epee lolae PGES [aa ofa] as [ala pel as « [ajnfelaler « [afafepater oF [wma [a] ae] o [winla|a|as] ea afm | aa | a8) ans | Te ess] af afa fale AGE GROUPS 18.25 yrs maintins C FLYING CREW Under 25 yrs maintons B+ 25-29 yrs moltaing D+ 2 ac nog IB ih, at ee ha” are ed AE Sp a ag in et se a “ato cote Ene. To ‘Kiem ean of tt Ree et of for wen toe 2 Frat ine aes end re Ties ot Sh 2 pose Sp lee ad ame si, cet Sa ec oe uf nap Sots Keep Say "hd he fetheand rch elo fot uc Boe kates want ben vey 75 se do 0 emiarend hee deg te frie foo “eres in ida, ten iy {e'saring poston‘ indo CHART 5 Amanmh EXERCISE 1 EXERCISE 2 a an Pe aesreves cAMAEITY RATING SALE exencist ta BPs a [alae 2 [alata aa [|e Goo am] 3/8 wl ala | alas, [a asf sar aa] aa of sm i a [| ws [ow a a[a [mos see [xp fw [nao o- [mf as| | | aol cee el af ala] af FUYSICAL CAPACITES RCTS CART ARE USUALY FOUND 20 she fot cle bed bck ‘prs fr 3 ponies Reve ‘Bron afer hie unr of ce hands ey eevee cloned Sa Te re : ieee Spas ms Shes Po ap ae ga, gh toate oe ina CHART 6 MAAMA EXERCISE 1 awa Y EXERCISE 2 seme, “ee “te EXERCISE 3 a PN EXERCISE 4 at ah EXERCISE 5 aYour Physical Capacity level. Each age sroup i given a Pyscal Capa ee to ata; that i ‘gol which they shoal ty to Fach. "The Physical Capacity Heels inthis tion of average sida 0 ae bated on the expecta: With every average, there are invidols who surpass it and those who fll teow in en ofthe SBX Plan ané the gos hi mesos "at tere wil be some men who are capable Of progressing beyond the Test inated, anton the otber hind here wil te psoas Who Wil 1 yo fel ale to. move forthe through the charts than your Phystal Capaiy levels by al eas do aot, on the coneay, You perience great ifcliy fe approaching this Ive you should op at evel ish yo eel 10 be within your eapaiiy. Ie imposible (0 fredt ecirtly, Teel foreach avid wh ses he prORr {Ure the pole a8 pve, and ply them with cominon sense Here are a few tips: When you start, delat the fest desire to ship a day: then detest a sth danesat"theyocrar. "Ths exerese program as plenty ‘of bt; te Tonger You ga it etre you wil enjoy ie ‘As you progres: well fo the program you miy iad certain eves eon imposible to complcie aI mutes—work hard at {Gat Levelt any take some days or even weeks—then solenly you ‘wil ed youre sain ahead agin. Counting the sles in exzrcbe $ can be diel, You can lose count very easly at nes It you have this problem, here ian ey Sway to overcome R._ Dive the tot number of sips sequlred by ‘sand note the ansnee—place a row of buns, coresponding in bomber to thir anemer, on handy table chal, Now oust ol Your fst 75 sepsdo your ten regret! moveneris—aad move, the Fist ator. Repeat ani all te Cottons have been removed, fishing Up wih any He ove sles. For ives, occasionally an eercie from the previous chat nay be bs ‘Wishing is not good enough © Crown Copyrids reseed ‘Avalbe by mal from Information Canado, Ottawa, KIA. 059 and the following laformation Caeade bookshops sess natn St (40S. catherine Sie West sn Ser Suet Yaesu (0 Granvie Street tough your bookseller {scatalogue No, DOT2I65, Pee subjct to change without notioe tntermation Canada ‘Ottawa, 1965, epeitea 1968 elated 1973 epinted 1975 | depot copy of his pubes sno avaible or ference i pbc ears aeross Canada