Home' Navy News : February 14th 2013 Contents Excellence
The Deputy Secretary Intelligence and Security, Mr Steve Meekin,
has announced the 13 finalists for the 2nd Annual Defence Excellence
in Security Awards.
Category 1: Outstanding performance by a security specialist
Category 2: DepSec I&S award for outstanding leadership in security
Defence Security Authority
Category 3: Outstanding contribution to security by a team
Category 4: Outstanding contribution to security by an individual
Defence Security Authority
Category 5: Outstanding industry security innovation
Winners will be announced at an official Awards Ceremony at Russell Offices on 28 March 2013.
The Defence Excellence in Security Awards honour and celebrate outstanding achievements in security by those working for Defence including ADF, APS and DISP members.
22 February 14, 2013
IS THE first 5-10 minutes of aerobic
exercise uncomfortable or even pain-
ful? Do you still sweat after you have
had your post training shower?
If you answered yes to either ques-
tion, the problem may lie in your
warm up or cool down routine ... or
lack of one.
Why warm up?
u To progressively increase the flow
of oxygen and nutrient-rich blood
around the body to the working
muscles and to redirect this blood
away from non-essential areas such
as the intestines.
u To increase the movement range in
muscles and limbs in order to pre-
u To increase secretion of synovial
fluid into the joint capsules in order
to prevent wear and tear on joints.
u To prepare the mind and body for
more complex and coordinated
Basically we warm up to prepare
for the activities to come. But remem-
ber, it takes at least 5-10 minutes of
continuous activity for your aerobic
system to reach an efficient state.
Warming up, cooling down
FEELING THE HEAT: LSPT Craig Wieckhorst conducts a warm-up before a physical training session on
board HMAS Sydney.
Photo: LSIS Paul Berry
Preparation is just
as important as the
workout according to
Lt Rob Orr, PTI
Why cool down?
u As the heart is still pumping blood
rapidly around the body, muscular
contractions are needed to return
this blood, via the veins to the heart
– cea sing training suddenly will
cause blood to pool in the lower
part of the body. This can cause
blood pressure to drop and a sudden
irresistible urge to lie down (i.e.
u To re-establish range of motion
in muscles and prevent muscular
imbalances. Those who lift weights,
especially those who do a lot of
push-ups and bench presses, often
present with hunched and rounded
shoulders. This is commonly due to
the chest muscles being continually
trained and contracted and not suf-
Now we know why, let’s look at the
all important how.
How to warm up
Warm-ups are broken into three
predominant phases: general, range of
motion, and specific.
The general should consist of con-
tinuous full-range movements.
These exercises should have low
impact and should be performed under
Walk or slow jog with arm move-
ments like bicep curls or chest press.
Intensity and range should be progres-
As range is increased across the
joints, exercises and stretches are
introduced to move the muscles
through the range required for the
main activity. This can include move-
ments like squats and lunges or per-
forming range-of-motion stretches
(held for three to five seconds).
As the range of movement becomes
more specific, so to do the exercises.
The specific warm-up contains skills
that will be applicable to the main
activity, such as light weight repeti-
tions of the circuit or passing a ball
around before a football match.
The general warm-up should last
about 12-15 minutes depending on the
activity and climate.
An indication of being ready for
exercise is light perspiration (depend-
ent on weather) and a heart rate
between 110 and 130 beats a minute.
How to cool down
The most important thing is not to
stop suddenly, but rather to taper down
your intensity and gradually lower
your heart rate.
Your cool down should last at least
five minutes and contain stretches
(hold for 20-40 seconds each) for the
muscle groups used during the session.
An indication of being sufficiently
cooled down is a heart rate below
90-100 beats a minute with a relaxed
breathing rate and cessation of perspi-
And remember, prior preparation
prevents painful performance.
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