Training Sgt's Course Part 3

ORM Process – Step 4: Implement Controls During step four of the ORM process, identify who is responsible for implementing the control measures; identify needed resources; and plan on committing them to eliminate the hazards. Most importantly, communicate this information to everyone involved. Enter a brief description on the ORA worksheet of how the control measure will be implemented and who has overall responsibility for it. ORM Process – Step 5” Supervise Step five of the ORM process includes monitoring the operation to ensure risk controls are implemented correctly, remain in place, and have the desired effect. Re-evaluate risks and controls anytime tasks change or new operations are anticipated. Ensure the correct blocks of the ORA worksheet are completed. ORM Process The ORA worksheet is a critical tool during the ORM process. Ensure blocks E and F are filled out after completing the five-step ORM process. Block E - Determine the overall risk assessment level by reviewing the RACs from the residual risk level column. Identify the highest risk level, then circle the corresponding text in block E. Block F - Identify the individual who has overall authority to approve the mission or task in spite of the associated risks. Decision-making at the correct level is paramount when it comes to safety. Evaluate Training Purpose of the Evaluation Continuous evaluation throughout training ensures that commanders have accurate information regarding their unit's ability to perform assigned missions. Rigorous and continuous evaluation should be conducted by leaders at all levels. Ask the following questions during an evaluation: • Has the training met predetermined expectations? • Is the unit better able to accomplish its mission? • How can training be improved? • Are resources sufficient to accomplish the mission? Remember that an evaluation is only as effective as the quality of the feedback received. Plan an Evaluation Evaluations are important when assessing the unit's or individual's level of combat readiness. EVALUATION Generally used by small unit leaders to assess on- the-job performance of day-to-day activities FORMAL EVALUATION Frequently used to assess training according to established standards in T&R manuals; requires more regimented documentation than an informal evaluation INTERNAL EVALUATION Allows internal unit leaders to assess readiness within their respective areas of responsibility; can be done on short notice and requires less planning EXTERNAL EVALUATION Requires more planning and logistical consideration, but evaluators from outside entities are often more objective; usually formal in nature Selecting Evaluators Evaluators must be technically and tactically proficient in the tasks they will be evaluating. The entire evaluation process is dependent on useful feedback and using that feedback to improve combat effectiveness. Effective feedback comes from well-prepared evaluators. Ensure the evaluators have detailed checklists to evaluate unit performance. Observe Training Careful observation during training is vital as the results will ultimately determine the combat readiness percentage for a unit. Key points to remember during observation are: • Do not coach or critique during the evaluation. • Look for trends—not just one individual making a mistake. • Comment on both negative and positive trends. • Immediately address any safety concerns. Providing good feedback after observation is also critical. After most training events, an after action review (AAR) normally occurs. After Action Review The purpose of an AAR is to identify strengths and weaknesses across the entire unit readiness planning (URP) process, highlight lessons learned, and identify alternate courses of action. A good AAR should answer three basic questions: • What happened (address strengths and weaknesses)? • Why did failure or success happen? • How can training be better conducted? There are two types of AARs: formal and informal. The type of review utilized depends on the echelon of command involved, the size of the unit, and the type of training being conducted. FORMAL AAR Normally conducted at company level and above. Characteristics include: • Conducted or facilitated by external observers or controllers • Planned and scheduled in advance of the review • Conducted where presentations can be best supported INFORMAL AAR Normally conducted for individual, crew, squad, and platoon-level training. They should be conducted at the training site by the chain of command, when needed, and should use simple training aids. While formal and informal AARs have their differences, they also have the following commonalities: • Conducted during or immediately following an event • Focus on intended training objectives • Encourage maximum participation • Use interactive discussion rather than a lecture • Link performance and lessons-learned to future training Quiz MANAGE TRAINING END OF LESSON QUIZ SCORE: 100% PASSED Question 1 Which training plan involves scheduling and finalizing the training events, activities, and needed resources? Your answer (correct): Short-range training plan Question 2 Which of the following documents is used when requesting chow, ammunition, and transportation? Your answer (correct): Training support request Question 3 One principle of operational risk management is to accept risk only when the benefits outweigh the costs. Your answer (correct): True Question 4 Step three of the operational risk management (ORM) process requires you to determine the risk assessment code. Using a hazard severity of "IV" and a probability of "B," determine the correct RAC. Your answer (correct): 4 - Minor risk Question 5 Which evaluation method allows unit leaders to assess readiness within their respective areas of responsibility and can be done on short notice? Your answer (correct): Internal Components of Physical Fitness Fitness Defined According to the American College of Sports Medicine, fitness is defined as, "The ability to perform moderate to vigorous levels of physical activities without undue fatigue and the capability of maintaining such ability throughout life." The five components of physical fitness essential to maintaining or improving health and wellness are: Body Composition Body composition - The ratio of lean body mass to fat body mass. • Lean body mass includes the structural and functional elements in the body's cells, water, muscle, bone, heart, liver, and other organs. • Fat mass consists of essential fat needed to protect the organs and the fat that is stored. • Increased body composition, also known as obesity, can put a person at risk for: - Heart disease - Diabetes - Hypertension - High cholesterol - Some cancers Per MCO 6110.3, Marine Corps Body Composition and Military Appearance Program, a weighin will be conducted semi-annually, per calendar year, for all active duty Marines (annually for reserve Marines) regardless of age, grade, gender, or duty assignment. However, commanders and OICs are authorized to conduct weigh-ins as often as deemed necessary. Marines who do not meet the criteria of accepted Marine Corps height and weight standards will have their body composition tested to ensure they meet the body composition percentage range for their age. When a Marine exceeds their maximum allowable weight, a second height measurement will be taken and recorded to the nearest 1/2 inch for use in body fat percentage estimation. A Marine's weight is measured to the nearest pound on a calibrated digital or balance beam scale. The Marine will be weighed in wearing green-on-green PT gear (t-shirt and shorts) without running shoes. A one pound reduction will be granted for the PT uniform. Example - The Marine pictured here measures 62 and 1/8 inches tall. A height of 62 inches is utilized when determining her body fat percentage. Her weight is 141lbs, minus one pound for PT gear, puts her at 140 lbs. Utilizing the height/weight table, this Marine is over her maximum allowable weight and needs to have her body fat percentage calculated. Body fat measurements and calculations are done slightly differently for male and female Marines. However, for both male and female Marines, measurements are taken three times by two separate evaluators in order to ensure accuracy. Each set of measurements will be completed sequentially to discourage assumption of repeated measurements of a specific region. The lowest measurement obtained will be utilized. Only female evaluators will measure female Marines. Measure the abdominal circumference at the end of a Marine's normal, relaxed exhalation. The measuring tape is against the skin at the navel, level and parallel to the deck. Round the measurement down to the nearest half inch. Measure the neck circumference by placing the edge of the tape measure flush with the bottom of the larynx and perpendicular to the long axis of the neck. Round the measurement up to the nearest half inch. This Marine is 65 inches tall with a circumference value of 15. Utilizing the DoD Body Composition Standards Table for male Marines, it states that his body fat percentage is 11%. This Marine is within standards as he is 30 years old. Measure the waist circumference at the end of a Marine's normal, relaxed exhalation. The measuring tape is against the skin at the point of minimal abdominal circumference. Round the measurement down to the nearest half inch. Measure the hip circumference while facing the Marine's right side. Place the tape around the hips over the largest protrusion of the buttocks, ensure it is level and parallel to the deck. Apply sufficient tension on the tape to minimize the effect of clothing. Round the measurement down to the nearest half inch. Measure the neck circumference by placing the edge of the tape measure flush with the bottom of the larynx and perpendicular to the long axis of the neck. Round the measurement up to the nearest half inch. This Marine is 62 inches tall with a circumference value of 51.5. Utilizing the DoD Body Composition Standards Table for female Marines, it states that her body fat percentage is 26%. This Marine is within standards as she is 36 years old. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Muscular force is determined by the amount of Type I, IIa, or IIb muscle fibers in use. Each type of muscle fiber has a specific purpose: • Type I - Produces slow twitch muscular movement, is efficient at using oxygen to produce more fuel, extends muscle contractions, and can operate for a long time without fatigue. Type I is beneficial for endurance activities such as marathons or triathlons. • Type IIa - Produces fast twitch muscular movement, can use both aerobic and anaerobic energy systems to create force, and shows greater resistance to fatigue. • Type IIb - Produces fast twitch muscular movement; uses anaerobic energy; excellent at producing quick, powerful bursts of speed; has the highest rate of contraction; but it also has the highest rate of fatigue and requires frequent rest. Gender does not impact the quality of muscle; however, it does affect the quantity. • Male and female muscle tissue is the same, but men normally have more muscle tissue than women. • Muscle size is increased by the male sex hormone testosterone. Cardiovascular Fitness Cardiovascular fitness refers to conditioning the heart and lungs. • The efficiency in which the heart and lungs provide adequate amounts of oxygen to working muscles over long periods of time is improved with consistent physical activity. • Cardiovascular fitness can take two forms: aerobic and anaerobic Aerobic Aerobic conditioning includes activities with long duration and lower intensity such as running, swimming, cycling, rowing, and skiing. The health benefits of aerobic conditioning include the following: • Increased cardio-respiratory endurance • Increased muscle strength - Slow twitch and connective tissue • Increased blood volume and stroke volume • Larger storage capacity of muscle glycogen • Increased capillary development and increased mitochondria • Decreased resting heart-rate • Improved temperature regulation • Decreased body fat Anaerobic Anaerobic conditioning consists of high intensity, intermittent bouts of exercise such as weight training, plyometrics, interval training, and speed and agility training. The health benefits of anaerobic conditioning include: • Increased muscular strength • Increased power • Improved local muscular endurance • Decreased body fat • Improved flexibility • Increased aerobic capacity • Improved motor performance Muscular Endurance Muscular endurance is the ability of a muscle or muscle group to perform repeated movements with sub-maximal force for extended periods of time. Listed here are the benefits of muscular strength and endurance training: • Improves and maintains the body's resting metabolic rate • Enhances lean mass and bone mass • Enhances glucose tolerance • Enhances the integrity of muscles and tendons • Aids in the prevention of lower-back pain and joint or muscle injury • Reduces the risk of osteoporosis • Produces favorable changes in high-density lipoproteins (HDL or good cholesterol) levels and blood pressure • Improves the ability of the body to carry out everyday living activities Flexibility Flexibility is the ability of a joint to move through its complete range of motion (ROM). • ROM will vary from person to person, but it can be improved through static, dynamic, and contract-relax stretching. • A minimum of 30 seconds should be spent on each stretch. This should be repeated three times and include all muscle groups. • Light stretching should be done after warm-up and as a cool- down routine after exercise. FITT and Conditioning Principles FITT Principles The frequency, intensity, time, and type (FITT) principle is the basis for exercise prescription and is applied to the cardiovascular, flexibility, and muscular strength and endurance components of conditioning. Consider each element of FITT when performing a workout. • Frequency - The number of days per week that exercise takes place • Intensity - The physiological stress on the body during exercise or the load worked against resistance (repetitions, sets, miles, speed) • Time - The amount of time devoted to completing the conditioning workout • Type - The activity being performed (cardio, strength training, flexibility) FITT Guidelines Guidelines are provided for each type of exercise. FITT for Cardio Frequency: Improvement condition – Four to five aerobic workouts per week Mainteance conditioning - Three aerobic workouts per week Intensity: 55-90 percent of maximum heart rate Time: 20-60 minutes Start small and increase time Type: Skiing, logging, biking, running, or any form of activity that increases heart-rate at a continuous level FITT for Strength Training Frequency: 3x week – For most gains 2x week – Offers 90 percent of benefits of 3x week Intensity: Basic fitness – 1 set 8-12 reps Endurance – 12-15 reps, light weight Strength – 4-8 reps, heavy weight and reps Time: Dependent on number of sets and reps Type: Weight-bearing exercises One exercise for each type of workout Triathlon training (endurance) – Light weight, high reps Bodybuilding (strength/endurance) – Usually heavier weight/lower reps Powerlifting (strength) – Heavy weights/low reps FITT for Strength Training Frequency: Minimum of two to three days per week Participants should stretch with every workout Intensity: You should experience mild discomfort, not pain Time: Hold for 20-30 seconds Type: Stretching exercises to achieve a full functional range of motion in all major muscle groups Progression – Gradually increasing your stretch duration (time) of the amount that you stretch (range of motion) to improve flexibility. Pay special attention to hip flexor, hamstrings, quadriceps, and calves.