Home' Army 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.
Army February 14, 2013
Warming up, cooling down
Heavy hitters: PTIs Sgt Anthony Topp and Cpl Taryn Fraser warm up with some of the new equipment at 7 Bde,
Gallipoli Barracks, Enoggera.
Photo by Cpl Nick Wiseman
IS THE first five to 10 minutes
of aerobic exercise uncomfort-
able or even painful? 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?
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.
To increase the movement range in
muscles and limbs in order to pre-
To increase secretion of synovial
fluid into the joint capsules in order
to prevent wear and tear on joints.
To prepare the mind and body for
more complex and coordinated
Basically we warm up to prepare for
the activities to come. But remember,
it takes at least 5-10 minutes of contin-
uous activity for your aerobic system
to reach an efficient state.
Preparation is just
as important as the
workout according to
Lt Rob Orr
Why cool down?
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 --
ceasing 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 (ie, faint).
To re-establish range of motion in
muscles and prevent muscular imbal-
ances. Those who lift weights, espe-
cially 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 con-
tracted and not sufficiently stretched.
Now we know why, let's look at the all
How to warm up
Warm-ups are broken into three pre-
dominant 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 intro-
duced to move the muscles through the
range required for the main activity.
This can include movements like squats
and lunges or performing range-of-
motion stretches (held for three to five
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 repetitions
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 (dependent
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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