Appendix F—Job-Specific Muscular Fitness

Pullups

Modified Pullups—This is a biceps and back exercise for beginners. Stand with the bar about chest height. With an underhand grasp, hang from the bar with the body straight and feet on the ground. Pull up and return. Do as many as possible.

Normal Pullups—This is the intermediate version of the exercise. With the underhand grasp, pull up until your chin is over the bar. Return. Do as many as possible. Variations include using an overhand grip or climbing a rope. Keep working until you can do eight pullups. Then start wearing a small pack to increase resistance, adding 5 pounds at a time, as you become stronger.

Pike Pullups—This is an advanced exercise. Perform the chinup from the bar with legs in a pike position. Keep working until you can do eight pullups. Start wearing a small pack to increase resistance, adding 5 pounds at a time as you become stronger.

Pushups

Knee Pushups—This is a good chest and triceps exercise for beginners. With your hands outside your shoulders and your knees bent, push up, keeping your back straight. Do as many as possible.

Pushups With Added Resistance—This is an intermediate exercise. With your hands outside your shoulders, push up, keeping your back straight. Lower yourself until your chest almost touches the floor. Do as many as possible. Keep working until you can do 20 pushups. Start wearing a small pack to increase resistance, adding 5 pounds at a time as you become stronger.

Chair Dips

This is an advanced exercise. Make sure the chair you use is solid. Grasp the sides of the chair and slide your feet forward while supporting your weight on your arms. Lower your body and return. Do as many as possible, up to 25 or 30. Then start wearing a small pack to increase resistance, adding 5 pounds at a time as you become stronger. You can use parallel bars if they are available.

Half Knee Bends and Chair Squats

This exercise is good for leg strength and endurance. With feet apart and hands on hips, squat until your thighs are parallel to the ground. Stand. To keep from injuring yourself by squatting too low, stand in front of a chair and squat until your buttocks touch the chair. Do as many squats as possible up to 30, then start wearing a small pack to increase resistance, adding 10 pounds at a time as you become stronger. Try putting a 2-inch block under your heels to help you balance. Vary the weight to achieve the resistance desired.

Triceps Extension

Stand with your arms in front of you at shoulder height. Grasp the bar with your hands about 2 inches apart using an overhand grip. Pull the bar down until your arms are nearly straight.

Another way of performing triceps extensions is to sit astride a bench with your back straight. Grasp the bar with your hands about 2 inches apart, using an overhand grip. Bring the bar to full arm extension above your head. Lower the bar behind your head, keeping your elbows stationary.

Rowing

Rowing works the back muscles. While seated facing the weight machine, grasp the handles and pull them toward your side.

Another way of rowing is to bend over with your back flat and slightly higher than parallel with the floor. Spread your feet shoulder width apart, with knees comfortably bent. Grasp a barbell with an overhand grip. Your hands should be held slightly wider than your shoulders. Your buttocks should be lower than your shoulders. Pull the bar to your chest, then lower it to the starting position. Keep your upper body stationary.

You can reduce the risk of injuring your lower back by using a dumbbell and rowing with one arm at a time while resting your free hand on a bench.

Military Press

The military press works arm and shoulder muscles. Stand erect with your feet comfortably apart. Grasp a barbell with an overhand grip and raise it to your upper chest. Press the bar overhead, until your elbows are fully extended. Lower the bar to your chest. Repeat.

Bicep Curls

Stand with your feet comfortably apart and knees slightly flexed. Hold the bar in front of your thighs with an underhand grip, hands shoulder-width apart, arms straight. Flex your elbows, lifting the bar toward your chest. Keep your elbows close to your sides. Avoid raising your shoulders. Don't lean backward or bounce the bar with leg motion. Repeat.

Bench Press

Bench presses exercise the chest and arm muscles. Lie flat on your back with your feet on the floor astride the bench.

Grasp the bar with your hands farther apart than your shoulders, arms extended. Lower the bar to your chest, then press it up to the starting position. Inhale while lowering the weight. Exhale while pressing it. A partner should help with the weights before and after the exercise.

Lat Pulldowns

This exercise works the lats (the winglike back muscles under each arm). Kneel on one or both knees, or sit on a bench if one is available. Grasp the handles. Pull the bar down and return it to the starting position.

Leg Presses

Leg presses work the quadriceps (the four major muscles on the front of the thigh). Place your feet on the pedals and grasp the handles by the seat. Press your feet forward to elevate the weight. Return. Inhale while lowering the weight. Exhale while lifting.

Leg Flexion

This exercise works the hamstrings (muscles on the back of the thigh). Lie face down on the exercise bench with your heels behind the padded bar. Flex your legs to raise the weight. Return to the starting position. You may experience leg cramps.

Leg Extension

This exercise works the quadriceps. Sit on the bench with your instep under the padded bar. Extend your legs to raise the weight. Return to the starting position.

Hills

Power walk up a steep hill, stadium steps, or office stairs. You may wish to use ski poles for balance, to lessen shock on downhills, or to exercise your arms. Wear a weighted pack for added resistance.

Bench Stepping

Step up and down on a bench as fast as possible for 30 seconds. Switch the lead leg and repeat. Bench stepping can also be done with a loaded pack.

Heel Raises

Stand erect, hands at your sides or on your hips, feet close together. Raise up on your toes 20 to 40 times. Heel raises can be done with toes on a 2-inch platform. You can wear a loaded pack for increased resistance.

Muscle Balance

Maintain muscle balance in your program. When one muscle group, such as the quadriceps muscles, becomes highly trained, it is important to maintain balance in the opposing muscle group, the hamstrings. Failure to maintain balance (a 3- to 2-strength ratio for quads and hamstrings) could predispose the leg to injuries.