Home' Army News : September 12th 2013 Contents Permanent & Reserve members – Help the ADF and Yourself!
CSD reporting now extended to all uniformed members - permanent
and reserve. (CDF Directive 18/2012 provides policy guidance re use
Use the relevant webform via your Orderly Room/Corporate Service
Centres to record or update your CSD.
The new aspect of CSD is that ‘self-claimed’ skills and experience can
be recorded (ie not only formal qualifications) so your hobbies/skills
or language skills can now be included (if potentially of use to the
ADF eg carpentry).
- Self-claimed skills (a wide range of skills are listed from which
- Self-claimed language skills (languages acquired without
- Professional Registrations and Licences
- Membership of Professional Organisations
- Civil Education Qualifications
- Civilian Employment Details/History (reservists and regulars)
Keep your Personal Data, CSD and contact data on PMKeyS
up to date!
Skills in Defence
For more information: go to DGRES-AF website, CSD section.
For questions or help: email the CSD helpline (include your PMKeyS number): ADO.CivilSkillsData@defence.gov.au
The purpose of Civil Skills Data (CSD) is to improve visibility of the full range of member skills and experience, so as to increase
opportunities for both the ADF and the individual.
Army September 12, 2013
IFYOU put fads ahead of fitness
and a quick-fix solutions ahead of
slow gains, this column is for you.
Listed are eight common mistakes
made when pursuing better health and
fitness – and what your can do about
Go hard or go home
Contrary to popular belief,
training does not have to be hard.
Hard training sessions can over-
train your nervous system. The result
is that motivation goes down and you
Solution: Incorporate light, medium
and moderate intensity sessions in
your program with harder sessions
on the days you prefer to work out
(typically early in the week) and easier
sessions on the days you know you will
not want to train.
Quick fix ideas
After several weeks,
months or years of neglect, it is unre-
alistic to expect your body to change
shape in a short time.
A quick fix has more chance of
destroying your gains in one day
through injury than the making of a
sudden, miraculous change.
Eight fitness-fad fizzles
These are some of the things to avoid in your
bid for fitness, says Lt Robert Orr.
Solution: Be realistic about the gains
you expect, and expect it to take time
Copying Arnold’s arm-
busting session, Angelina’s bun-tight-
ening exercises or Cadel’s cycling pro-
gram is more likely to give you mini-
mal gains or, worse, cause an injury.
Every person is different, they have
different training backgrounds, injury
histories and body shapes.
Solution: Contact your local PTI for
advice, be it for a training program
or contact details for coaches of your
Training the beach
There are more muscles in your
body than those you see in the mirror.
In fact, the most important muscles
for health, fitness and performance are
deep and cannot be seen.
Furthermore, your muscles need
more than just lifting weights for good
health. They need good flexibility,
they need to be anchored to healthy
bone, they need to be supplied by a
healthy cardiovascular and nervous
system and much more.
Solution: Contact your local PTI and
discuss the full spectrum of training
needs for a healthy active body and
once provided, avoid skipping bits
(like stretches during a cool down).
Avoid training the small
Abdominal curls, bicep curls, leg
extensions, pec decks and triceps
extensions are often done in the
thousands in the hope of toning up a
For fat loss, it is important to real-
ise that muscle does not interact with
fat in its vicinity in any way.
Fat is regulated by the nervous-
hormonal system and this system
responds to the effect of training by
releasing certain hormones that inter-
act with receptors all over the body.
Muscles do not know exercises –
they know movement. So the shoulder
action for the chest muscles perform-
ing a pec deck is the same as for the
bench press and push-up, but whereas
the latter two exercises also condition
a whole group of other muscles, the
pec deck does not.
Solution: Use compound and complex
movements. The more muscles you use
in a single exercise, the better for you.
Training the ego not the
If you are considering using more
compound and complex exercises,
focus on your training technique, not
weight or speed.
Avoid training to impress, as gains
will come using the correct loads and
the chances of injury will be reduced.
Solution: Train to improve, not to
impress. Ensure your technique is
perfect and avoid changing your
loads/speeds to match (or impress)
After taking a break from
training, do not expect to come back at
the same fitness level. Likewise, do not
expect to continue training at the same
If you suddenly try lifting the same
weight, running the same distance at
the same speed or continuing the pro-
gram from where you left off, there is
a high chance you will overload and
either lose motivation or injure your-
Solution: Take it slow, avoid stopping
training and contact your local PT/
PTI for advice following a lapse in
Many people believe their
one training session a day is all they
need to make gains and be healthy.
Not so. There are 168 hours in a
week, and five one-hour workouts
equates to 3 per cent of the week, leav-
ing 97 per cent or 163 hours a week to
negatively impact on your training.
Solution: Be active during the day.
Take the stairs, avoid eating lunch
at your desk (walk to the park or
canteen), park at the furthest car pack,
remove the batteries from your remote
controls and eat healthy meals.
Lt Rob Orr is a former PTI and now a reservist
and Associate Professor at the Bond Institute
of Sport and Health.
Photo by Cpl Max Bree
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