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27-528: Wing Commander John Tett was appointed Special Education Officer in the RCAF in 1952. His mandate was to establish a directorate and trade for the development of physical fitness, sports and recreation. In 1956 he hired Bill Orban and directed him to devise a program which emphasized the development of a high level of fitness, but would consume only a relatively small amount of the RCAF personnel's time. The program

54-415: A program with ten basic exercises (XBX) for women that required twelve minutes to complete. The programs proved popular with civilians. A U.S. edition was published in 1962 under the title Royal Canadian Air Force Exercise Plans For Physical Fitness. The publication became popular around the world and was translated into thirteen languages. In total, twenty-three million copies of the booklets were sold to

81-472: Is composed of five exercises that are performed within eleven minutes. The first four exercises are calisthenics and the last is an aerobic exercise . As the individual progresses within the system, the number of each type of exercise that must be performed increases and the difficulty of each exercise increases. Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced: A walk or run may be substituted for

108-739: Is named after him. John Tett, a great-grandson of Benjamin Tett , was born in Kingston, Ontario . His father Arthur, a banker, had enlisted in the Canadian army, but died in England when his son was still an infant. John grew up in Toronto, and became a competitive swimmer and diver; by 1936-37 he was the assistant coach of swimming/diving at the University of Toronto. In July, 1940 he enlisted in

135-617: Is straight and decorated with laurel wreaths. The ribbon bar denoting a further award is silver, with the Royal Air Force eagle in its centre. Bars awarded during World War II have the year of award engraved on the reverse. The 1.25-inch (32 mm) ribbon was originally white with deep purple broad horizontal stripes, but it was changed in 1919 to the current white with purple broad diagonal stripes. From 1918 to 2017 approximately 22,322 Distinguished Flying Crosses and 1,737 bars have been awarded. The figures to 1979 are laid out in

162-532: Is to develop aerobic capacity: Two optional supplementary exercises are also described. John Tett John Kearns Tett , DFC & (1916 – 1974) was a Canadian athlete, wartime military pilot, physical fitness educator, and public servant. In the 1950s, he fathered the 5BX (Five Basic Exercises) fitness program developed for the Royal Canadian Air Force (RCAF). The Tett Centre for Creativity and Learning in Kingston, Ontario

189-634: The RAF as pilots-cum- artillery observers . Posthumous awards were permitted from 1979. Since the 1993 review of the honours system as part of the drive to remove distinctions of rank in bravery awards, all ranks of all arms of the Armed Forces have been eligible, and the Distinguished Flying Medal , which had until then been awarded to other ranks , was discontinued. While remaining a reward for "flying in active operations against

216-588: The RAF in World War I. For World War II, 4,018 DFCs with 213 first bars and six second bars were earned by members of the Royal Canadian Air Force , with a further 247 crosses and 34 first bars to Canadians serving with the RAF. From 1918 to 1972 the DFC was awarded to 2,391 Australians, along with 144 first Bars and five second Bars. Over 1,000 DFCs were awarded to New Zealanders during the World War II, with

243-588: The RCAF and subsequently became a pilot officer. In April, 1941 he was posted to No. 103 Squadron RAF in England. Roughly two months later, following a raid on Hamburg, his bomber crash-landed in the North Sea. According to the official Mentioned in Despatches "During the subsequent thirteen hours in which the crew drifted in the dinghy, Pilot Officer Tett offered a source of encouragement to all." For this, and for bravery during other missions over Germany, he

270-470: The amount of time spent on it. He incorporated this conclusion into his proposed exercise plan for the RCAF. This concept drew a negative reaction from others in the field at the time but it proved its worth in the three years of testing that the RCAF performed before releasing the program in 1961. Based on this research and testing, Orban came up with five basic exercises (5BX), four to improve flexibility and strength and one to boost aerobic fitness. The plan

297-400: The award of each bar. Recipients are entitled to use the post-nominal letters "DFC". The decoration, designed by Edward Carter Preston , is a cross flory , 2.125 inches (54.0 mm) wide. The horizontal and bottom bars are terminated with bumps, the upper bar with a rose. The decoration's face features aeroplane propellers, superimposed on the vertical arms of the cross, and wings on

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324-701: The city and Queen's University led to its rebirth as the Tett Centre for Creativity and Learning. Distinguished Flying Cross (United Kingdom) 1918-1919: horizontal alternate white and purple stripes The Distinguished Flying Cross ( DFC ) is the third-level military decoration awarded to officers, and since 1993 to other ranks, of the United Kingdom's Royal Air Force and other services , and formerly to officers of other Commonwealth countries, for "an act or acts of valour, courage or devotion to duty whilst flying in active operations against

351-607: The enemy in the air, not to the standard required to receive the Victoria Cross or the Conspicuous Gallantry Cross . Apart from honorary awards to those serving with allied forces, all awards of the DFC are announced in the London Gazette . A bar is added to the ribbon for holders of the DFC who received a further award, with a silver rosette worn on the ribbon when worn alone to denote

378-541: The enemy", the requirement was changed from "valour, courage or devotion to duty" to "exemplary gallantry". The DFC had also been awarded by Commonwealth countries but by the 1990s most, including Canada , Australia and New Zealand , had established their own honours systems and no longer recommended British honours. The DFC now serves as the third-level award for all ranks of the British Armed Forces for exemplary gallantry in active operations against

405-719: The enemy". The award was established on 3 June 1918, shortly after the formation of the Royal Air Force (RAF), with the Royal Warrant published on 5 December 1919. It was originally awarded to RAF commissioned and warrant officers , including officers in Commonwealth and allied forces. In March 1941 eligibility was extended to Naval Officers of the Fleet Air Arm , and in November 1942 to Army officers, including Royal Artillery officers serving on attachment to

432-439: The final exercise; the distances to be covered and the time to be taken are also specified in the plan. The XBX Plan For Physical Fitness was developed for women. The program consists of charts that get progressively more difficult, and takes 12 minutes per day after users get past the beginning levels. The first four exercises are primarily for flexibility; exercises 5-9 are primarily to improve muscle strength; and exercise 10

459-420: The horizontal arms. In the centre is a laurel wreath around the RAF monogram, surmounted by a heraldic Imperial Crown . The reverse is plain, except for a central roundel bearing the reigning monarch's cypher and the date '1918'. Originally awarded unnamed, from 1939 the year of issue was engraved on the reverse lower limb of cross, and since 1984 it has been awarded named to the recipient. The suspender

486-609: The most recent awards for service in Vietnam. In 1999 the DFC was replaced by the New Zealand Gallantry Decoration . A total of 1,022 honorary awards have been made to members of allied foreign forces. This comprises 46 crosses and one bar for World War I and 927, along with 34 first and three second bars, for World War II. Eight crosses and two bars were awarded to members of the US Air Force for

513-438: The public. Orban, creating the program as a public servant , received no additional income from the success of the plan. In English, it was republished throughout the 1960s, 70s, 80s and in 1992. John Walker's book The Hacker's Diet (first published in 1991) contains a simplified version, that is claimed to be suitable for everyone. The original 5BX programme has also been updated by three Australian fitness trainers under

540-669: The rank of Wing Commander. His mandate was to establish a directorate and trade for the development of physical fitness, sports and recreation. In 1956 he hired researcher Bill Orban and directed him to devise a program which emphasized the developments of a high level of fitness, but would consume only a relatively small amount of the RCAF personnel's time. Orban's insight was that short bouts of vigorous exercise could be just as effective as longer bouts of moderate exercise for improving fitness. He came up with five basic exercises, four to improve flexibility and strength and one to boost aerobic fitness; none required any equipment at all. The result

567-770: The table below, the dates reflecting the relevant entries in the London Gazette: In addition, between 1980 and 2017 approximately 80 DFCs have been earned, including awards for the Falklands and the wars in the Gulf , Iraq and Afghanistan . Additionally, two second-award, and one third-award bars have been awarded. The above figures include awards to the Dominions : In all, 4,460 DFCs have gone to Canadians, including 256 first bars and six second bars. Of these, 193 crosses and nine first bars were for service with

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594-478: The title Goodbye Couch! Len Deighton 's novel Only When I Larf contains a reference to the 5BX program. Celebrity practitioners of the program included the late George Burns . Past practitioners include Helen Mirren and the British princes Philip , Charles , William and his wife Kate . The 5BX Plan For Physical Fitness is composed of six charts arranged in increasing order of difficulty. Each chart

621-611: Was awarded the Distinguished Flying Cross on June 22, 1943. After being repatriated to Canada and helping with RCAF recruitment until the war ended, he was released from service in May, 1945. Following the war, "Johnny" Tett was appointed Director of Recreation, Adult Education and Citizenship with the Ontario Department of Education. He then rejoined the RCAF in 1952, as a Special Education Officer with

648-435: Was innovative in two respects. Firstly, it did not require access to specialized equipment. Many RCAF pilots were located in remote bases in northern Canada, with no access to gymnasium facilities, so it was important to offer a means of keeping fit without their use. Secondly, the plan only required that eleven minutes be spent on the exercises per day. After further research and testing involving over 600 volunteers, he produced

675-466: Was intended for RCAF pilots, a third of whom were not considered fit to fly at the time. While performing research at the University of Illinois in the early 1950s, Orban had noticed, when testing oxygen intake, that long periods of exercise did not necessarily lead to significant improvement. This led him to the conclusion that the intensity of exercise was more important to improving fitness than

702-555: Was reported missing in late August 1974, after his canoe overturned during a storm on Devil Lake, in Frontenac Provincial Park north of Kingston; his body was recovered two weeks later and was buried in the Tett Family cemetery in the village of Newboro, Rideau Lakes township. Kingston's limestone heritage building became known unofficially as "the Tett", and decades later, a development partnership between

729-463: Was the internationally renowned 5BX Program. J. K. Tett retired from the RCAF in May, 1965. He became the first full-time Director of Parks and Recreation for the municipality of Kingston. In 1971, he urged the city to purchase a former brewery and distillery built by James Morton (Canadian businessman) in the 1820s, a lakeside site which he envisioned as a community arts complex. Sadly, John K. Tett died before he saw his vision come to fruition. He

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