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Are NOFFS instructional classes for CFLs only?

No. While CFLs were initially the primary target audience, we anticipate that NOFFS will filter down to individuals to include non-active duty populations.

How do I adjust the resistance on the bands?

There are different colors of bands and each is a different resistance. If you need more resistance, you can wrap the band around your foot to shorten the band, effectively increasing the resistance.

How do I select the level I should start at?

We recommend starting out at level 1.  Mastering the new movements is the first order of business.  Once you have accomplished this, you may progress quickly through the early stages.  It's great to lay a solid foundation to build on for the rest of the program.

How many times a week should I exercise?

We recommend three to four training sessions each week. Mix in lower intensity days when training multiple days in a row.

How much resistance should I use?

Place an initial emphasis on the quality of your movement. Once moving with ease and confidence, select a resistance so that you are just able to complete the prescribed reps/sets. Each set should be challenging; don't cheat yourself.

The 30-minute program took me 60 minutes! Why?

The first few times you complete a program, you may find that you are a bit behind the time allotted for that workout. As you become more familiar with the movements and the workouts, you will begin to move more quickly through the programs. Stay focused during your session and you will become more efficient.

What do I do if I finish all the levels in the NOFFS?

Once you have completed all the levels in the NOFFS, repeat the series, focusing on movement quality and selecting resistances that challenge you.

When am I ready for the next stage/level?

You can progress to the next stage/level once you are able to: (1) finish the program in the suggested amount of time; (2) complete all movements with a high quality of execution; (3) progress through a challenging resistance for each movement in each stage.

Will Fit Kits or bands be purchased for all who are interested?

No. They will be distributed to ships and facilities for check-out purposes only. Purchasing information will be provided for those Sailors or units that want to purchase individual Kits.

Will laminated cards be provided for every command?

We will distribute cards to ships and facilities for checkout. The product will be available for individuals and commands to download and reproduce.

Will NOFFS ever change?

Yes. Based on anticipated feedback, the NOFFS program can be tweaked to better meet the needs of our target population.  We also intend to add more advanced components to the program.