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Physical fitness training: US Army field manual

1. QOUNLIMITED RUNNING CONDITION COUNLIMITED BICYCLING 60 HEALTHY SEDENTARY COUNLIMITED SWIMMING INDIVIDUAL 70 MODERATELY ACTIVE ORUN AT TRAINING HEART RATE FOR _____ OWALK MAINTENANCE CIBICYCLE AT TRAINING HEART RATE FOR 4 Oswim 80 WELL TRAINED PERSON 15 TRAINING HEART RATE FOR OBICYCLE TYPED NAME AND GRADE OF PROFILIN DATE ON BY APPROVING AUTHORITY APPROVED HORITY SIGNATURE DATE ACTION BY UNIT COMMANDER 75415 PERMANENT CHANGE IN THE PHYSICAL PROFILE SERIAL Qooes NOT REQUIRE CHANGE IN THE MEMBER S OCCUPATIONAL SPECIALTY DUTY ASSIGNMENT BECAUSE TYPED NAME AND GRADE OF UNIT COMMANDER pus PATIENT S IDENTIFICATION For typed or written entries give Last ISSUING CLINIC AND PHONE NUMBER middie yade date hospital or medical faciliryl DISTRIBUTION UNIT COMMANDER ORIGINAL amp 1 COPY HEALTH RECORD JACKET 1 COPY CLINIC FILE COPY HADA IDAPC 2461 EISENHOWER AVE ALEXANDRIA 20310 2200 1 COPY DA FORM 3349 MAY 86 REPLACES DA FORM 5302 R TEST AND DA FORM 3349 DATED 1 JUN 30 Figure B 1 B 0 APPENDIX PHYSICAL FITNESS LOG Soldiers can use a physical fitness log to record their fitness goals The log will serve as a diary of how well they achieve them Fitness goals are determined before the train
2. dents Steps in Planning STEP 1 ANALYZE THE MISSION When planning a physical fitness program the commander must con sider the type of unit and its mission Missions vary as do the physical re quirements necessary to complete them As stated in FM 25 100 The wartime mission drives training A careful 10 1 analysis of the mission coupled with the commander s intent yields the mission essential task list METL a unit must perform Regardless of the unit s size or mission reasonable goals are essential According to FM 25 100 the goals should provide a common direction for all the commander s programs and systems An example of a goal is as follows because the exceptional physi cal fitness of the soldier is a critical combat multiplier in the division it must be our goal to ensure that our soldiers are capable of roadmarching 12 miles with a 50 pound load in less than three hours STEP 2 DEVELOP FITNESS OBJECTIVES Objectives direct the unit s efforts by prescribing specific actions The commander as tactician and the MFT as physical fitness advisor must ana lyze the METL and equate this to specific fitness objectives Examples of fitness objectives are the following Improve the unit s overall level of strength by ensuring that all sol diers in the unit can correctly per form at least one repetition with 50 percent of their bodyweight on the overhead press using a
3. 1 exerciser assumes the position used for the partner assisted groin stretch The partner kneels behind him The exerciser slowly lowers his legs and leans forward until tension is felt in the muscles of the groin his abductors and lower back erector spinae muscles Next the partner applies light pressure on the exerciser s thighs and back to help maintain or further increase the stretch 2 The exerciser then attempts to push upward for 5 to 10 sec onds by contracting the groin and lower back muscles while the partner resists and allows no movement to occur 3 The exerciser relaxes the groin and lower back muscles and tries to stretch further with the partner s help and by contract ing the antagonistic muscles hip abductor and abdominal muscles for 5 to 10 seconds 4 Perform these movements three times Try to stretch a little further each time Body composition which refers to the body s relative amounts of fat and lean body mass organs bones muscles is one of the five components of physical fitness Good body composi tion is best gained through proper diet and exercise Examples of poor body composition are underdeveloped mus culature or excessive body fat Being overweight that is overly fat is the more common problem Poor body composition causes prob lems for the Army Soldiers with inadequate muscle development not perform as well as soldiers with good body composition As a sold
4. dry their feet lightly apply foot powder They should wear clean dry socks that fit well and have no holes Each soldier should take one or more extra pair of socks depending on the length of the march Soldiers who have had problems with blisters should apply a thin coating of petroleum jelly over susceptible areas Leaders should check soldiers boots before the march to make sure that they fit well are broken in and in good repair with heels that are even and not worn down During halts soldiers should lie down and elevate their feet If time permits they should massage their feet apply powder and change socks Stretching for a few minutes before resuming the march may relieve cramps and sore ness and help prepare the muscles to continue exercising To help prevent lower back strain soldiers should help each other reposition the rucksacks and other loads following rest stops Soldiers can relieve swollen feet by slightly loosening the laces across their arches After marches soldiers should again care for their feet wash and dry their socks and dry their boots PROGRAMS TO IMPROVE LOAD CARRYING ABILITY The four generalized programs de scribed below can be used to improve the soldiers load carrying ability Each program is based on a different num ber of days per week available for a PT program If only two days are available for PT both should include exercises for improving CR fitness and m
5. BRB EPERRRRRRERERSREEPEPEPEEEPRELEEEER PEt 12121212521232124222522 352 122222322222222223225 12220127 020 D3535373351 1 5 1 325 58331233225032253522232202222222221221224 111110022881221222002902222202022722202322022712222032222221310992 sis esi s eis ele elei m olei imn noise eere ee 12222132211222112 22122212222213222131222221212222221222222211521 83222122221221112541213111112222 Up amp ERE REPRE LIT TT h rel 1133322853222222222222222222224 022222222222222222722222222252522022202222 pM 192222202220220322227222722272271222220422222222 ii 22222222 22222222222335222222222222 TTT 1122222222222222220222022 im I Scoring standards we used convert raw scores ib poiat scores afer test ewents are completed Male point scoses are indicated by fe M at he of the shaded 32 36 22 21 20 19 EJ 17 16 1 5 14 111 10 9 27 51 LITELLELLLELLELLLEELEELLLI 8 8 zd acd s s d d e eke 17 21 i T a E H 53 HEEE 3 F 8 3 53 35 EE ii 5 d i
6. Barbell Dumbbell Exercises with Equipment Leg Press Leg Extension Leg Cur Heel Raise Toe Raise Bench Press Seated Row Lat Pull Down Shrug Parallel Bar Dip Chin up Triceps Extension E o Biceps Curl EM Back Extension o Exercises with an Exercise Machine Sit Up Incline Sit Up Abdominal Twist Abdominal Crunch Figure 3 5 Flexibility refers to the range of movement of a joint The four categories of stretching techniques are Static passive proprioceptive neuromuscular facilitation PNF and ballistic Flexibility is a component of physi cal fitness Developing and maintain ing it are important parts of a fitness program Good flexibility can help a soldier accomplish such physical tasks as lifting loading climbing parachut ing running and rappelling with greater efficiency and less risk of injury Flexibility is the range of movement of a joint or series of joints and their associated muscles It involves the ability to move a part of the body through the full range of motion al lowed by normal disease free joints No one test can measure total body flexibility However field tests can be used to assess flexibility in the ham string and low back areas These areas are commonly susceptible to injury due in part to loss of flexibility A simple toe touch test can be used Soldiers should stand with their legs straight and fe
7. CR fitness is needed for prolonged rhythmic use of the body s large muscle groups Aerobic exercise is the best type of activity for attaining and maintaining a low percentage of body fat The best way to determine aerobic capacity is to measure it in the labora tory It is much easier however to es timate maximum oxygen uptake by using other methods It is possible to determine a soldier s CR fitness level and get an accurate estimate of his aerobic capacity by us ing his APFT 2 mile run time Appendix F explains how to do this Other tests the bicycle walk and step tests may also be used to estimate one s aerobic capacity and evaluate one s CR fitness level In the presence of oxygen muscle cells produce energy by breaking down carbohydrates and fats In fact fats are only used as an energy source when oxygen is present Hence aerobic exercise is the best type of activity for attaining and maintaining a low per centage of body fat A person s maximum aerobic capac ity can be modified through physical training To reach very high levels of aerobic fitness one must train hard The best way to improve CR fitness is to participate regularly in a demanding aerobic exercise program Many factors can negateively affect one s ability to perform well aerobi cally These include the following Age Anemia Carbon monoxide from tobacco smoke or pollution High altitude reduced oxy
8. EXERCISE 4 SIDE BENDER Hn Start Position 1 2 3 4 Figure 8 19 8 17 Exercise 5 Half Knee Bend Start Position Right or left shoulder position with feet about shoulder width apart and fingers locked on top of the log See 5 Exercise 6 Overhead Toss NOTE Introduce this exercise only after soldiers have gained experience and strength by doing the other exercises for several sessions Figure 8 20 Cadence Slow Movement A four count exercise at the count of One Flex the knees to a half knee bend Two Recover to the start posi tion Three Repeat the action of count one Four Recover to the start po sition Start Position Right shoulder po sition with the feet about shoul der width part The knees are at a quarter bend See 6 Figure 8 20 Cadence Moderate Movement A four count exercise at the count of One Straighten the knees and toss the log about 12 inches overhead Catch the log with both hands and lower it toward the opposite shoulder As the log NOTE Pull forward and down is caught lower the body into a ward on the log throughout the exer quarter bend cise Two Again toss the log into the air and when caught return it to the original shoulder Three Repeat the action of count one Four Recover to the start posi tion Exercise 5 HALF KNEE BEND FETE sess
9. sees TTT Start Position OVERHEAD TOSS Start Position Figure 8 20 8 18 Aquatic Exercise Aquatics is a mode of physical training which helps one attain and maintain physical fitness through ex ercises in the water It is sometimes called slimnastics Aquatic training can improve muscular endurance CR endurance flexibility coordination and muscular strength Because of its very low impact to the body an aquatic exercise program is ideal for soldiers who are overweight and those who are limited due to painful joints weak muscles or pro files The body s buoyancy helps minimize injuries to the joints of the lower legs and feet It exercises the whole body without jarring the bones and muscles Leaders can tailor the variety and intensity of the exercises to the needs of all the soldiers in the unit Aquatic training is a good supple ment to a unit s PT program Not only is it fun it exposes soldiers to water and can make them more comfortable around it Most Army installations have swimming pools for conducting aquatic physical training sessions SAFETY CONSIDERATIONS One qualified lifeguard is needed for every 40 soldiers at all aquatic training sessions Nonswimmers must remain in the shallow end of the pool They should never exercise in the deep end with or without flotation devices EQUIPMENT Soldiers normally wear swim suits for aquatics but they can wear boots and fatig
10. Bicycling stationary Swimming Bicycling road street Stair climbing SECONDARY Done with partners or opponents of equal or greater ability Racquetball singles Basketball full court Handball singles Tennis singles The primary exercises are more ef fective than the secondary exercises in producing positive changes in CR fit ness The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout Every activity has its advantages and disadvantages Trainers must weigh these and design programs that fit the unit s needs Running Running enables the body to im prove the transport of blood and oxy gen to the working muscles and brings about positive changes in the muscles ability to produce energy Running fits well into any physical training pro gram because a training effect can be attained with only three 20 minute workouts per week Some soldiers may need instruction to improve their running ability The following style of running is desired The head is erect with the body in a straight line or slightly bent forward at the waist The elbows are bent so the forearms are relaxed and held loosely at waist level The arms swing natu rally from front to rear in straight lines Cross body arm movements waste energy The faster the run the faster the arm action The toes point straight ahead and the feet strike on
11. The event supervisor is the timer He uses the commands Get set and Go Two stopwatches are used in case one fails As the soldiers near the finish the event supervisor begins calling off the elapsed time in minutes and seconds for example Nineteen eleven nineteen twelve nineteen thirteen and so on The time is recorded when each soldier touches the end of the pool on the final lap or crosses a line set as the 800 yard mark Scorers Duties Scorers must observe the swimmers assigned to the They must be sure that each swimmer touches the bulkhead at every turn The scorers record each soldier s time Figure 14 10 in the 2 mile run block on the scorecard and use the comment block to identify the time as an 800 yard swim time If the pool length is measured in meters the scorers convert the exact distance to yards To convert meters to yards multiply the number of meters by 39 37 and divide the product by 36 that is meters x 39 37 36 yards For example 400 meters equals 437 4 yards that is 400 x 39 37 36 437 4 yards 6 2 MILE STATIONARY BICYCLE ERGOMETER TEST This event is used to assess the soldier s cardiorespiratory and leg muscle endurance See Figure 14 11 Equipment Two stopwatches one clipboard and pen for each scorer a copy of the test instructions and standards and one stationary bicycle ergometer are needed The ergometers should measure resistance in kiloponds or newto
12. ACT PLT 1 amp 2 LOG DRILLS PLT 3 amp 4 SNDBG CIR PU SU IMP INT MF DUR 30 8 MIN 1 Push ups and sit ups are done as part of each strength workout In the above sessions 12 WEEK TRAINING PLAN TUESDAY ACT APFT DUR NA ACT 1 2 AGR PLT 3 amp 4 EX TO MUSIC INT 70 HRR DUR 35 45 MIN ACT PRE PU SU IMP INT MF DUR 40 8 MIN ACT PLT 1 amp 2 FIXED CIR PLIT3 amp 4 AQUATICS INT 70 HRR NA DUR 30 MIN SEPTEMBER WEDNESDAY ACT UNIT OLYMPICS PART DUR NA FLIP FLOP MONDAY S WORKOUT ACT FIXED CIRCUIT RELAYS INT 70 HRR NA DUR 20 20 MIN FLIP FLOP MONDAY S WORKOUT NOTES THURSDAY ACT UNIT OLYMPICS PART II DUR NA ACT ROAD MARCH 10 MLE W 35 LBS IN 3 HOURS ACT UPPER BODY PRE PU SU IMP INT MF DUR 30 8 MIN FLIP FLOP TUESDAY S WORKOUT they FRIDAY ACT APFT amp OLYMPIC AWARDS CEREMONY UNIT RUN INT NA CD DUR NA 30 40 MIN ACT PLT 1 amp 2 SNDBG CIR PLT 3 amp 4 PRE INT MF DUR 40 MIN ACT ROAD MARCH 12 MLE W 35 LBS IN UNDER 4 HOURS ACT PRE PU SU IMP INT MF DUR 35 8 MIN been placed near the end of the workout However they can occasionally be done before the strength workout for variety An example of a beginning PU SU improvement workout lasting about three minutes follows a Perform one timed set of push ups for 50 seconds Follow this immediately with one 50 second tim
13. PHYSICAL PROFILE For use at this form see AR 40 501 the or ponent agency of Ine Surgeon General MEDICAL CONDITION T 3 ASSIGNMENT LIMITATIONS ARE 5 FOLLOWS 4 THIS PROFILE IS PERMANENT EXPIRATION DATE S THE ABOVE STATED MEDICAL CONDITION SHOULD NOT PREVENT THE INDIVIDUAL FROM DOING THE FOLLOWING ACTIVITIES OGAOIN STAETCH CITHIGH STRETCH CILOWER BACK STAETCH NECK amp SHLDR STRETCH C NECK STRETCH OHIP RAISE 100 0 STRETCH amp BAL C SINGLE KNEE TO CHEST JUPPER BACK STRETCH STRETCH BENDER OCALF STRETCH CSTRAIGHT LEG RAISE ICHEST STRETCH CHIP STRETCH OSIDE STRADOLE HOP OLONG SIT ELONGATION STRETCH CJONE ARM SIDE STRETCH CUPPER BODY WT TNG HIGH JUMPER DHAMSTRING STRETCH CITUAN AND BOUNCE COTWO ARM SIDE STRETCH JLOWER BODY WT TNG CUOGGING IN PLACE 5 amp CALF STRETCH OTURN BEND OSIDE BENDER 6 AEROBIC CONDITIONING EXERCISES 7 FUNCTIONAL ACTIVITIES TRAINING HEART FORMULA OOWALK AT OWN PACE AND DISTANCE CO WEAR BACKPAC ORUN AT OWN PACE AND OISTANCE AT OWN AND DISTANCE COSWIM AT OWN ANO DISTANCE COWALK OR RUN IN POOL AT OWN PACE 40 85 MALES 220 FEMALES 225 MINUS AGE MINUS RESTING HEART RATE TIMES amp INTENSITY PLUS 1 RESTING HEART RATE CIUNLIMITEO WALKING 50 EXTREMELY POCR
14. Test administrators must ensure that a non slip surface is available Soldiers may do the push up event on their fists This may be necessary due a prior injury There is no unfair advantage to be gained by doing so Soldiers may not cross their feet while doing the push up event This ensures as much standardization as pos Sible and avoids violation of the proper front leaning rest position which is the only authorized starting position for this event Soldiers may not take any part of the APFT in bare feet Soldiers should not wear glasses while performing the push up event The scorer may either sit or kneel about three feet from the testee s shoulder at a 45 degree angle in front of it The scorer s head should be about even with the testee s shoulder when the latter is in the front leaning rest position Each scorer determines for himself if he will sit or kneel when scoring He may not lie down or stand while scoring He counts out loud the number of correct repetitions com pleted and repeats the number of the last correct push up if an incorrect one is done Scorers tell the testees what they do wrong as it occurs dur ing the event A critique of the performance is done following the test When the soldier completes the event the scorer records the number of correctly performed repetitions initials the scorecard and returns it to the soldier SIT UPS This event measures the endurance of the abd
15. tive fitness activities are sports events which should only be used to supple ment the unit s PT program They should never replace physical training and conditioning sessions but rather should exist to give soldiers a chance for healthy competition Only through consistent systematic physical condi tioning can the fitness components be developed and maintained Crucial to the success of any pro gram is the presence and enthusiasm of the leaders who direct and participate in it The creativity of the physical training planners also plays a large role Competitive fitness and athletic activi ties must be challenging They must be presented in the spirit of fair play and good competition It is generally accepted that com petitive sports have a tremendous posi tive influence on the physical and emotional development of the partici pants Sports competition can enhance a soldiers combat readiness by pro moting the development of coordina tion agility balance and speed Com petitive fitness activities also help de velop assets that are vital to combat ef fectiveness These include team spirit the will to win confidence toughness aggressiveness and teamwork Intramural The Army s sports mission is to give all soldiers a chance to participate in sports activities unit level intra mural program can help achieve this important goal DA Pam 28 6 de scribes how to organize various unit level intramural prog
16. 1 10 11 O2max calculation of F 1 2 walk APFT event 14 26 27 walking 2 14 15 warm up 1 7 4 2 8 19 weight body see also nutrition and fitness Army standards for 5 0 1 diet and exercise for proper 5 1 methods for evaluating 5 0 1 programs for overweight soldiers 1 12 13 Index 4 Approved for public release distribution is unlimited FM 21 20 C1 Change HEADQUARTERS DEPARTMENT OF THE ARMY 1 Washington 1 October 7998 PHYSICAL FITNESS TRAINING 1 FM 21 20 30 September 1992 is changed as follows Remove pages insert pages 14 3 through 14 8 14 3 through 14 8 2 14 21 and 14 22 14 21 and 14 22 2 star indicates new or changed material 3 Fle this transmittal sheet in front of this publication By Ordar of the Secretary of the Army DENNIS J REIMER General United States Army Official Chief of Staff JOEL B HUDSON Administrative Assistant to ihe Secretary of the Army Distribution Active Army Army National Guard of the United States and U S Army Reserve To be distributed in accordance wilh Initial Distribution Number IDN 110165 requirements for FM 21 20 By Order of the Secretary of the Army Official Qo er MILTON H HAMILTON Administrative Assistant to the Secretary of the Army 02361 DISTRIBUTION FM 21 20 30 SEPTEMBER 1992 GORDON R SULLIVAN General United States Army Chief of Staff Active Arm y USAR and ARNG To be distri
17. 34 32 41 5 s 2 t aa 32 i E 5 i E 5 5 3 3 i i 1 taetae ja eh Figure 14 1 continued 14 7 SUPERVISION The APFT must be properly supervised to ensure that its objectives are met Proper supervision ensures uniformity in the following e Scoring the test e Training of supervisors and scorers e Preparing the test and controlling performance factors The goal of the APFT is to get an accurate evaluation of the soldiers fitness levels Preparations for administering an accurate APFT include the following e Selecting and training supervisors and scorers e Briefing orienting administrators and partici pants e Securing a location for the events Commanders must strictly control those factors which influence test performance They must ensure that events scoring clothing and equip ment are uniform Com manders should plan testing which permits each soldier to perform to his maximal level They should also ensure the following e Soldiers are not tested when fatigued or ill e Soldiers do not have tiring duties just before taking the APFT e Weather environ mental conditions do not inhibit performance e Safety is the first consid eration Duties of Test Personnel Testers must be totally familiar with the instructions for each event and trained to administer the tests Correctly supervising testees a
18. NATED YOU MAY REPOSITION YOUR HANDS AND OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES CORRECT PERFORMANCE IS IM PORTANT YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH UPS AS YOU CAN WATCH THIS DEMONSTRATION The exercise is then demonstrated See Figure 14 4 for a list of points that need to be made during the demonstra tion WHAT AREYOUR QUES TIONS Administration After reading the instructions the supervisor answers questions Then he moves the groups to their testing sta tions The event supervisor cannot be ready to begin Successive groups do the event until all soldiers have com pleted it Timing Techniques The event supervisor is the timer He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes He ends the event after two minutes by the command Halt Scorers Duties Scorers must allow for differences in the body shape and structure of each soldier The scorer uses each soldier s starting position as a guide throughout the event to evaluate each repetition The scorer should talk to the soldier before the event begins and have him do a few repetitions as a warm up and reference to ensure he is doing the exercise correctly ADDITIONAL POINTS TO DEMONSTRATE FOR THE PUSH UP EVENT The following points must be clarified during the demon stration The soldier s chest may touch
19. Partner Resisted Exercises x Relays Rifle Drills Road Stretching Weight Training not be sidetracked by PT that is all form and little substance Such train ing defeats the concept of objective based training and results in little benefit to soldiers Education Teaching soldiers about physical fitness is vital It must be an ongoing effort that uses trained experts like MFTs Soldiers must understand why the program is organized the way it is and what the basic fitness principles are When they know why they are training in a certain way they are more likely to wholeheartedly take part This makes the training more ef fective Education also helps the Army develop its total fitness concept To tal fitness should be reinforced through out each soldier s career Classroom instruction in subjects such as ciples of exercise diet and nutrition tobacco cessation and stress manage ment should be held at regular MUSCULAR MUSCULAR RESPIRATORY FLEXI ENDURANCE ENDURANCE BODY SPEED SITION CARDIO BILITY Figure 10 2 intervals Local Fit to Win coordina tors AR 600 63 can help develop classes on such subjects Common Errors There are some common errors in unit programs The most common error concerns the use of unit runs When all soldiers must run at the same pace as with a
20. Pull the bar down until it touches the back of your neck away from the body return the bar in a controlled manner to that starting position This is one repetition Do 8 to 12 repetitions to muscle failure SHRUG This exercise is for the trapezius muscles of the upper back a 9 Tee 5 E Position Stand with the feet shoulder width apart Hold a weight Action Pull the shoulders up toward your ears as far as possible in your hands with the arms locked in a straight position and then backward Always keep your arms completely straight Next lower your shoulders to the starting position This is one repetition Do 8 to 12 repetitions to muscle failure PARALLEL BAR DIP This exercise is for the pectoralis major and triceps muscles Position Keep your feet off the floor and support the body s the knees to keep the feet from touching the floor Straighten weight on straight arms your arms to return to the starting position This is one repetition Action Bend the arms and lower your body until the upper arms Do 8 to 12 repetitions to muscle failure A weight belt may be are at least parallel to the floor If necessary bend your legs at worn if additional resistance is needed CHIN UP This exercise is for the latissimus dorsi and biceps muscles Lat pull downs or pull ups may be Substituted for this exercise Position From a standing position grasp the bar w
21. Training times is wasted by the fol lowing Unprepared or unorganized lead ers Assignment fo a group which us too large for one leader Insufficient training intensity it will result in no improvement Rates of progression that are too slow or too fast Extreme faomality that usually emphasizes form over substance An example would be too many units runs at slow paces or daily dozen activities that look impres sive but do not result in impove ment Inadequate facilities which cause long waiting periods between exer cises during a workout and or be tween workouts Long rest periods which interfere with progress To foster a positive attitude unit leaders and instructors must be knowl edgeable understanding and fair but demanding They must recognize individual differences and motivate soldiers to put forth their best efforts However they must also emphasize training to standard Attaining a high level of physical fitness cannot be done simply by going through the mo tions Hard training is essential Commanders must ensure that lead ers are familiar with approved 12 Commanders must ensure that the time alloted for physical fitness training is used effectively techniques directives and publica tions and that they use them The ob jective of every commander should be to incorporate the most effective meth ods of physical training into a balanced program This program should
22. bring the sol diers to a position of ATTENTION The drills begin with the command GO Other basic commands are FRONT BACK and STOP See Figure 7 5 for the positions and actions associated with these commands ATTENTION The position of at tention is described in FM 22 5 Drill and Ceremonies e GO This involves running in place at top speed on the balls of the feet The soldier raises his knees high pumps his arms and bends forward slightly at the waist FRONT The soldier lies prone with elbows bent and palms di rectly under the shoulders as in the down position of the push up The legs are straight and together with the head toward the instructor BACK The soldier lies flat on his back with his arms extended along his sides and his palms facing down ward His legs are straight and to gether his feet face the instructor e STOP The soldier assumes the stance of a football lineman with feet spread and staggered His left arm is across his left thigh his right arm is straight His knuckles are on the ground his head is up and his back is roughly parallel to the ground To assume the FRONT or BACK position from the standing GO or STOP positions the soldier changes positions vigorously and rapidly See Figure 7 5 To change from the FRONT to the BACK position Figure 7 5 the sol dier does the following e Takes several short steps to the right or left Lifts his arm on the side toward which his
23. dividual If the workload is not pro gressively increased to keep pace with newly won strength there will be no further gains When a soldier can cor rectly do the upper limit of repetitions for the set without reaching muscle failure it is usually time to increase the resistance For most soldiers this upper limit should be 12 repetitions For example if his plan is to do 12 repetitions in the bench press the soldier starts with a weight that causes muscle failure at between 8 and 12 repetitions 8 12 RM He should continue with that weight until he can do 12 repetitions correctly He then should increase the weight by about 5 percent but no more than 10 percent In a multi set routine if his goal is to do three sets of eight repetitions of an exercise he starts with a weight that causes muscle failure before he com pletes the eighth repetition in one or more of the sets He continues to work with that weight until he can complete all eight repetitions in each set then increases the resistance by no more than 10 percent SPECIFICITY A resistance training program should provide resistance to the specific muscle groups that need to be strengthened These groups can be identified by doing a simple assessment The soldier slowly does work related movements he wants to improve and at the same time he feels the muscles on each side of the joints where motion occurs Those muscles that are contracting or becoming tense
24. down position or during any phase of the sit up the soldier may not swing his hands or arms order to help himself attain the up position If this occurs that repetition does not count The soldier may wiggle to attain the up position This gives him no advantage e While in the up position the soldier may not help himself stay in that position by using the elbows or any part of the arms to lock on to or brace against the legs The elbows can go either inside or outside the knees However to push or pull them into the sides or tops of the knees to get extra leverage and rest gives an unfair advantage to that soldier fore soldiers who use this technique will be warned once for the first violation and immediately terminated if the violation contin ues or recurs During the performance of the sit up event the fingers must be interlocked and behind the head As long as any of the fingers are overlapping to any degree the fingers are considered to be interlocked If either foot breaks contact with the ground during a repetition that repetition will not count Both heels must stay in contact with the ground floor or mat during the perform ance of the event The scorer should ensure that the holder has the soldier s feet prop erly secured The scorer tells the soldier if his heel s is raised from the ground and that the repetition will not count Figure 14 6 14 15 GROUND RAISE YOUR UPPER BOD
25. effective they should become in pro viding the proper resistance for each exercise They must communicate with each other to ensure that neither too much nor too little resistance is ap plied The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions More resistance usual y can and should be applied during the eccentric nega tive phase of contraction in other words the second half of each repe tition as the exerciser returns to the starting position The speed of move ment for PREs should always be slow and controlled As a general rule the negative part of each exercise should SPLIT SQUAT This exercise is for beginning trainees quadriceps and gluteal muscles Exerciser take at least as long to complete as the positive part Proper exercise form and regularity in perform ance are key ingredients when using PREs for improving strength Following are descriptions and illustrations of several PREs They should be done in the order given to ensure that the exercising sol dier is working his muscle groups from the largest to the smallest More than one exercise per muscle group may be used The PT leader can select exercises which meet the unit s specific goals while consid ering individual limitations A 36 to 48 inch stick or bar one inch in diameter may be used for some of the exercises This gives the resister a better grip and or leverage and also provides
26. high intensity activities Repetitive vigorous activity can use up most of the carbohydrate stores in the exercised muscles The body uses fat to help provide energy for extended activities such as a one hour run Initially the chief fuel burned is carbohydrates but as the duration increases the contribu tion from fat gradually increases The intensity of the exercise also influences whether fats or carbohy drates are used to provide energy Very intense activities use more car bohydrates Examples include weight training and the APFT sit up and push up events Eating foods rich in carbohydrates helps maintain adequate muscle gly cogen reserves while sparing amino acids critical building blocks needed for building proteins At least 50 percent of the calories in the diet should come from carbohydrates Individual caloric requirements vary depending on body size sex age and training mission Foods rich in com plex carbohydrates for example pasta rice whole wheat bread potatoes are the best sources of energy for active soldiers COMMANDER S CHECKLIST FOR NUTRITION PRINCIPLES OF NUTRITION Eat a variety of foods No single food item provides all essential nutrients 2 Maintain a desirable body weight Excess body fat detracts from fitness Weight loss is achieved by increasing physical activity and decreasing total food intake especially fats refined sugars and alcohol 3 Avoid excess di
27. more information on marches see FM 21 18 Day Marches Day marches which fit easily into the daily training plan are most con ducive to developing physical fitness They are characterized by dispersed formations and ease of control and re connaissance Limited Visibility Marches Limited visibility marches require more detailed planning and supervi sion and are harder to control than day marches Because they move more slowly and are in tighter formations soldiers may not exercise hard enough to obtain a conditioning effect Lim ited visibility marches do have some advantages however They protect soldiers from the heat of the day challenge the ability of NCOS and of ficers to control their soldiers and provide secrecy and surprise in tactical situations Forced Marches Forced marches require more than the normal effort in speed and exer tion Although they are excellent con ditioners they may leave soldiers too fatigued to do other required training tasks Shuttle Marches Shuttle marches alternate riding and marching usually because there are not enough vehicles to carry the entire unit These marches may be modified and used as fitness activities shuttle march can be planned to move troops of various fitness levels from one point to another with all soldiers arriving at about the same time Soldiers who have high fitness levels can generally march for longer stretches than those who are less fi
28. or 90 percent of HRR During the recovery interval the heart rate usu ally falls to around 120 to 140 beats per minute Because the heart rate is not the major concern during interval train ing monitoring THR and using it as a training guide is not necessary As the soldier becomes more condi tioned his recovery is quicker As a result he should either shorten the re covery interval jogging time or run the work interval a few seconds faster After a soldier has reached a good CR fitness level using the THR method he should be ready for interval train ing As with any other new training method interval training should be introduced into his training program gradually and progressively At first he should do it once a week If he responds well he may do it twice a week at the most with at least one recovery day in between He may also do recovery workouts of easy jogging on off days It is recommended that interval training be done two times a week only during the last several weeks before an APFT Also he should rest the few days before the test by doing no or very easy running As with any workout soldiers should start interval workouts with a warm up and end them with a cool down FARTLEK TRAINING In Fartlek training another type of CR training sometimes called speed play the soldier varies the intensity speed of the running during the workout Instead of running at a con stant speed he starts wi
29. s neck is above or past the base of the spine A soldier who simply touches his knees with his elbows may not come to a completely vertical position The scorer must ensure that the holder uses only his hands to brace the exerciser s feet 14 16 TWO MILE RUN This event tests cardiorespiratory aerobic endurance and the endurance of the leg muscles See Figure 14 7 Equipment Two stopwatches for the event supervisor one clipboard and pen for each scorer copies of the event s in structions and standards and numbers for the testees are needed Facilities There must be a level area with no more than a three degree slope on which a measured course has been marked An oval shaped track of known length may be used If a road course is used the start and finish and one mile half way point must be clearly marked Personnel One event supervisor and at least one scorer for every 15 runners are required Instructions The event supervisor must read the following THE TWO MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES ENDURANCE You MUST COMPLETE THE RUN WITH OUT ANY PHYSICAL HELP AT THE START ALL SOLDIERS WILL LINE UP BEHIND THE STARTING LINE ON THE COMMAND GO THE CLOCK WILL START YOU WILL BEGIN RUNNING AT YOUR OWN PACE TO RUN THE RE QUIRED TWO MILES YOU MUST COMPLETE describe the number of laps start and finish points and course layout YOU ARE BEING TEST
30. 20 Permanent 14 20 Alternate 14 20 PHYSIOLOGICAL DIFFERENCES BETWEEN THESEXES EE re aee ep eer APPENDIX B POSITIVE PROFILE B 0 APPENDIX C PHYSICAL 55106 C4 APPENDIX D STATIONARY BICYCLE D O APPENDIX SELECTING THE RIGHT RUNNING E 1 APPENDIX F CALCULATION OF 02 1 APPENDIX PERCEIVED G 1 APPENDIX THE MAJOR SKELETAL MUSCLES OF THE HUMAN H O GLOSSARY PE Glossary 1 REFERENCES eer ce re arm ROG ist Reterences 0 INDEX oerte saben senio Index O 5 July 1950 U S troops who were unprepared for the physical demands of war were sent to battle The C dC e early days of the Korean war were nothing short of disastrous as U S soldiers were routed by a poorly equipped but well trained North Korean People s Army RS va Sat l As American soldiers withdrew they left behind wounded comrades and valuable equipment their training had not adequately prepared them to carry heavy loads The costly lessons learned by Task Force Smith in Korea are as important today as ever If we fail to prepare our soldiers for their physically demanding wartime tasks we are guilty of paying lip service to the principle of Train as yo
31. 25 20 5 SU IMP MIN INT MF DUR 30 40 5 MIN Initially assessments must be made of each soldier s level of physical fitness Particularly important is assessing a soldier s strength and muscular endurance by determining his 8 12 RM for each resistance exercise he will be do ing As mentioned in the Phases of Conditioning section in Chapter 3 this will take two weeks and should be plan ned for accordingly The other components of fitness should also be addressed as the need arises A list of abbreviations and acronyms appears at the end of this training plan Those soldiers with a fairly good level of CR fitness that is the average soldier should exercise at about 70 percent HRR Those with very high levels of CR fitness may benefit most from training at around 80 to 85 percent HRR during a CR training workout Figure 10 4 10 8 MONDAY ACT AGR INT 70 HRR DUR 27 MIN ACT PLT 1 amp 2 SNDBG PLT 3 amp 4 STR CIR PU SU IMP INT MF DUR 40 6 MIN IN FIELD PLAN FOR ACT LAST MAN UP RUN IN AG INT 70 9096 HRR DUR 32 MIN ACT PRE PU SU IMP INT MF DUR 35 10 MIN 12 WEEK TRAINING PLAN TUESDAY ACT PLT 1 amp 2 SNDBG CIR PLT 3 amp 4 PRE PU ACT LAST MAN UP RUN IN AG PAR CRS INT 70 80 HRR 70 HRR DUR 30 20 MIN IN FIELD PLAN FOR ACT PRE PU SU IMP INT MF DUR 40 7 MIN ACT INTERVALS INT 8 x 440 IND AB DUR 45 MIN AUGUST
32. 28 4 37 1 40 3 35 4 381 33 0 35 6 30 2 32 5 26 5 29 4 30 6 32 7 28 7 31 9 26 5 29 4 24 3 261 22 8 24 0 27 1 36 7 26 5 34 0 24 2 32 3 22 1 29 4 18 3 25 1 MALE FEMALE 22 6 29 4 22 5 28 0 20 8 25 6 21 1 23 7 17 9 22 1 VO max is expressed in ml O kg x min Table F 1 Table F 1 lists some values for VO max along with their associated CR fitness levels This table was obtained from the Institute for Aerobic Research in Dallas Texas These values can be used to classify a soldier s level of CR fitness based on his VO max F2 APPENDIX G PERCEIVED EXERTION The heart rate has traditionally been used to estimate exercise intensity However evidence shows that a person s own perception of the intensity of his exercise can often be just as accurate as the heart rate in gauging his exercise intensity The scale in Figure G 1 lets a soldier rate his degree of perceived exertion PE This scale consists of numerical ratings for physical exercise followed by their associated descriptive ratings PERCEIVED EXERTION PE SCALE NUMERICAL RATING VERBAL RATING very very light very light fairly light somewhat hard hard very hard very very hard Figure G 1 To judge perceived exertion estimate how difficult it feels to do the exercise Do not be concerned with any one single factor such as shortness of breath or work intensity Instead try to concentrate on the total inner feeling
33. 3 7 repetitions of each resistance exercise The time required to do 8 12 repetitions of each resistance exercise The time required to do 12 repetitions of each resistance exercise Free Weights Resistance Machines Partner Resisted Exercises Body Weight Exercises Push ups Sit ups Pull ups Dips etc RM Repetition Maximum Figure 3 1 repetitions he momentarily cannot correctly do another repetition This weight is the 8 12 RM for that exer cise MUSCULAR ENDURANCE STRENGTH DEVELOPMENT To develop muscle strength the weight selected should be heavier and the RM will also be different For ex ample the soldier should find that weight for each exercise which lets him do 3 to 7 repetitions correctly This weight is the 3 7 RM for that exercise Although the greatest im provements seem to come from resis tances of about 6 RM an effective range is a 3 7 RM The weight should be heavy enough so that an eighth repetition would be impossible be cause of muscle fatigue The weight should also not be too heavy If one cannot do at least three repetitions of an exercise the resis tance is too great and should be re duced Soldiers who are just begin ning a resistance training program should not start with heavy weights They should first build an adequate foundation by training with an 8 12 RM or a 12 RM To develop muscular endurance the soldier should choose a resistance that lets him do mor
34. AR 600 9 Circle NO GO if soldier exceeds screening table weight IAW AR 600 9 BODY FAT If soldier exceeds screening table weight print the soldier s body fat in the BODY FAT block Percent body fat is recorded from DA Form 5500 R Body Fat Content Worksheet Dec 85 for male soldiers and DA Form 5501 R Body Fat Content Worksheet Dec 85 for female soldiers Circle GO if soldier meets percent body fat for their age and gender IAW AR 600 9 Circle NO GO if soldier exceeds percent body fat for their age and gender IAW AR 600 9 If soldier does not exceed screening table weight or does not appear to have excessive body fat IAW AR 600 9 print N A not applicable in the BODY FAT block PU RAW SCORE The event scorer records the number of correctly performed repetitions of the push up in the PU RAW SCORE block and prints his or her initials in the INITIALS block SU RAW SCORE The event scorer records the number of correctly performed repetitions of the sit up in the SU RAW SCORE block and prints his or her initials in the INITIALS block 2MR RAW SCORE The event scorer records the two mile run time in the 2MR RAW SCORE block The time is recorded in minutes and seconds The event scorer then determines the point value for the two mile run using the scoring standards on the reverse side of the scorecard The point value is recorded in the 2MR POINTS block and the event scorer prints his or her initials in the INITIALS block In all cases when a point value f
35. However more frequent training may be needed to reach and maintain peak fitness levels Soldiers and units should always be encouraged to progress beyond mini mum requirements Maintaining an optimal level of fitness should become part of every soldier s life style and 1 9 should be continued throughout his life An effective program uses a variety of activities to develop muscular en durance and strength CR endurance and flexibility and to achieve good body composition It should also pro mote the development of coordination as well as basic physical skills See Chapter 10 for guidance in construct ing a unit program Types of Fitness Programs The Army has too many types of units with different missions to have one single fitness program for every one Therefore only broad categories of programs and general considera tions are covered here They classified as unit individual and special programs UNIT PROGRAMS Unit programs must support unit missions single unit may require several types of programs Some units such as infantry companies have gen erally the same types of soldiers and MOSS the other hand certain combat service support units have many different types of soldiers each with unique needs Commanders can develop programs for their own unit by following the principles in this chapter MFTs know how to help commanders develop programs for their units soldiers Command
36. It is also important to avoid simple sugars such as candy up to 60 minutes before ex ercising because they can lead to low blood sugar levels during exercise Soldiers often fail to drink enough water especially when training in the heat Water is an essential nutrient that is critical to optimal physical perform ance It plays an important role in maintaining normal body temperature The evaporation of sweat helps cool the body during exercise As a result wa ter lost through sweating must be replaced or poor performance and possibly injury can result Sweat consists primarily of water with small quantities of minerals like sodium Cool plain water is the best drink to use to replace the fluid lost as sweat Soldiers should drink water before during and after exercise to pre vent dehydration and help en hance performance Figure 6 5 shows recommendations for fluid intake when exercising Sports drinks which are usually simple carbohydrates sugars and electrolytes dissolved in water are helpful under certain circumstances There is evidence that solutions con taining up to 10 percent carbohydrate will enter the blood fast enough to de liver additional glucose to the active muscles This can improve endurance During prolonged periods of exer cise 1 5 hours at intensities over 50 percent of heart rate reserve one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent
37. MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION THE END OF EACH REPETITION THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COM PLETED CORRECTLY IF YOU FAIL TO KEEP YOUR BODY GEN ERALLY STRAIGHT TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PAR ALLEL TO THE GROUND OR TO Figure 14 3 EXTEND YOUR ARMS COM PLETELY THAT REPETITION WILL NOT COUNT AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PER FORMED REPETITION IF YOU FAIL TO PERFORM THE FIRST TEN PUSH UPS CORRECTLY THE SCORER WILL TELL YOU TO GO TO YOUR KNEES AND WILL EX PLAIN TO YOU WHAT YOUR MIS TAKES ARE YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RETESTED AFTER THE FIRST 10 PUSH UPS HAVE BEEN PERFORMED AND COUNTED HOWEVER NO RESTARTS ARE ALLOWED THE TEST WILL CON TINUE AND ANY INCORRECTLY PERFORMED PUSH UPS WILL NOT BE COUNTED AN ALTERED FRONT LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION THAT IS YOU MAY 14 12 SAG IN THE MIDDLE FLEX YOUR BACK WHEN FLEXING YOUR BACK YOU MAY BEND YOUR KNEES BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS IF THIS OCCURS YOUR PERFORM ANCE WILL BE TERMINATED YOU MUST RETURN TO AND PAUSE IN THE CORRECT STARTING POSITION BEFORE CONTINUING IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND YOUR PERFORMANCE WILL BE TERMI
38. Points unofficial 2 MILE RUN Actual Maximum ADDITIONAL POINTS 42 sec 6 7 7 Points official Points unofficial determined in the following way PUSH UPS SIT UPS 2 MILE RUN UNOFFICIAL TOTAL Figure 14 8 14 19 5 ae 11 54 Thus the unofficial total for this soldier in the three events is APFT events the official maximum score on the APFT must remain at 300 100 points per event Some com manders however want to know unofficial point scores to reward sol diers for their extra effort Only those soldiers who score 100 points in all three events are eligible to determine their score on an extended scale To fairly determine the points earned extra points are awarded at the same rate as points obtained for scores at or below the 100 point level Each push up and sit up beyond the maxi mum is worth one point as is every six second decrease in the run time Take for example the following case shown in Figure 14 8 A male soldier per forms above the maximum in the 17 21 age group by doing 87 push ups and 98 sit ups and by running the two miles in 11 minutes and 12 seconds His score would be calculated as fol lows 87 82 100 105 98 92 100 106 11 12 42 100 107 The calculations on the previous page give the soldier a total score of 318 points This method lets the com mander easily determine the scores for pe
39. Shortfalls in training e Recommendations for next training cycle key in on correcting weak nesses e Results of educational programs Using the Principles of Exercise As CPT Jones developed his pro gram he made sure he used the seven principles of exercise He justified his program as follows e Balance This program is balanced because all the fitness components are addressed The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do The pro gram also trains cardiorespiratory endurance and flexibility and warm up and cool down periods are in cluded in every workout Specificity The unit s fitness goals are met The sand bag lifting and weight training programs help develop muscular endurance and strength The movements should when possible stress muscle groups used in their job related lifting tasks Developmental stretching should help reduce work related back injuries The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT s 2 mile run Soldiers do push ups and sit ups at least two or three times a week to improve the unit s performance in these events The competitive fitness activities will help foster teamwork and cohesion both of which are essen tial to each section s functions e Overload Soldi
40. Two stopwatches are needed They must be able to measure time in both minutes and seconds Runners must wear numbers or some other form of identification for the 2 mile run The numbers may be stenciled or pinned onto pullover vests or sleeveless mesh pullovers or at tached to the runners themselves Soldiers should wear clothing that is appropriate for PT such as shorts T shirts socks and running shoes not tennis shoes They should not wear basketball shoes or other types of court shoes BDUs may be worn but may be a hindrance on some events Anything that gives a soldier an unfair advantage is not permitted during the APFT Wearing devices such as weight belts or elastic bandages may or may not provide an advantage How ever for standardization such addi tional equipment is not authorized unless prescribed by medical person nel The only exception is gloves They may be worn in cold weather when approved by the local com mander Each soldier needs a DA Form 705 Army Physical Fitness Test Scorecard The soldier fills in his name social security number grade age and sex 14 2 See Figure 14 1 The unit will complete the height and weight data Scorers record the raw score for each event and initial the results If a soldier fails an event or finds it difficult to perform the scorer should write down the reasons and other pertinent information in the comment block After the entire APFT has been complete
41. a stopwatch and soldiers rotate through the stations on command There are three basic ways to increase the intensity or difficulty of a fixed circuit Keep the time for completion the same but increase the number of repetitions ncrease the time per station along with the number of repetitions ncrease the number of times sol diers go through the circuit VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered These include the time number of stations number of time number of stations number of soldiers number of times the circuit is completed and sequence of stations These are discussed below Time One of the first things to consider is how long it should take to complete the circuit When a fixed circuit is run the time at each station should always be the same to avoid confusion and help maintain control Consider also the time it takes to move from one station to the next Further allow from five to seven minutes both before and after running a circuit for warming up and cooling down respectively Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations A circuit geared for a limited objective for example developing lower body strength needs as few as six to eight stations On the other hand circuits to develop both strength and CR fitness may have as many as 20 stations Number of Sol
42. and they can be conducted in garrison or in the field Soldiers must be able to move quickly carry a load rucksack of equipment and be physically able to perform their missions after extended marching BENEFITS OF ROAD MARCHES Road marches are an excellent aero bic activity They also help develop endurance in the muscles of the lower body when soldiers carry a heavy load Road marches offer several benefits when used as part of a fitness program They are easy to organize and large numbers of soldiers can participate In addition when done in an intelligent systematic and progressive manner they produce relatively few injuries Many soldier related skills can be integrated into road marches They can also help troops acclimatize to new environments They help train leaders to develop skills in planning prepara tion and supervision and let leaders make first hand observations of the soldiers physical stamina Because road marches are excellent fitness training activities commanders should make them a regular part of their unit s PT program 2 10 Cross country runs can accommodate large numbers of soldiers Road marches help troops acclimatize to new environments Soldiers should receive advance notcie before going on a march to help morale and give them time to prepare TYPES OF MARCHES The four types of road marches day limited visibility forced and shuttle are described below For
43. are eaten Another dietary guideline is to consume enough calories to meet one s energy needs Weight is maintained as long as the body is in energy balance DIETARY GUIDELINES Choose a Diet with Plenty of Vegetables Fruits and Grain Products Figure 6 1 DAILY FOOD GUIDE Eat a variety of foods from each food group Most people should have the minimum number of servings others need more due to their body size and activity level 1 cup of raw leafy greens or 1 2 cup of cooked vegetables Vegetables Include dark green leafy or deep yellow ones 1 medium fruit or 1 2 cup of diced or small fruit or 3 4 cup of juice Fruits Include citrus fruits or juices melons or berries 1 slice of bread 1 2 bun or roll 1 2 cup of cooked cereal rice or pasta 1 oz of ready to eat cereal Breads Cereals Rice and Pasta Include whole grain varieties 1 cup of milk or yogurt 1 1 2 oz of hard cheese Milk Yogurt and Cheese Include skim or lowfat varieties 2 or 3 oz of cooked meat fish or poultry TOTAL 6 oz day 2 eggs or 1 cup of cooked beans or peas Meats Poultry Fish Dry Beans or Peas Eggs Nuts Use lean meats and remove skin from poultry Figure 6 2 that is when the number of calories used equals the number of calories consumed The most accurate way to control caloric intake is to control the size of food
44. be expected to carry progressively heav ier loads including a rucksack By he start of the fourth week they should be accustomed to marching in boots and their feet should be less prone to blistering By the sixth week the load may be increased to 40 pounds includ ing personal clothing and equipment At no time during IET or one station unit training OSUT should loads ex ceed 40 pounds A sample regimen for road marches during IET is at Figure 11 1 With all equipment the total load is 30 pounds SAME TOTAL LOAD 5 WEEK 3 SAME TOTAL LOAD AS WEEK 3 With all equipment the total load is 40 pounds SAME TOTAL LOAD AS WEEK 6 SAME TOTAL LOAD AS WEEK 6 CHAPTER 12 Environmental _ Considerations In today s Army soldiers may deploy anywhere in the world They may go into the tropical heat of Central America the deserts of the Middle East the frozen tundra of Alaska or the rolling hills of Western Europe Each environment presents unique problems concerning soldiers physical performance Furthermore physical exertion in extreme environments can be life threatening While recogniz ing such problems is important pre venting them is even more important This requires an understanding of the environmental factors which affect physical performance and how the body responds to those factors Temperature Regulation The body c
45. be used to improve a soldier s 2 mile run performance The work interval time the speed at which a soldier should run each 440 yard lap depends on his actual race pace for one mile If a soldier s actual 1 mile race time is not known it can be estimated from his last APFT by taking one half of his 2 mile run time Using a 2 mile run time of 1600 minutes as an example the pace for an interval training workout is cal culated as follows Step 1 Determine or estimate the actual 1 mile race pace The soldier s 2 mile run time is 16 00 minutes and his estimated pace for 1 mile is one half of this or 8 00 minutes Step 2 Using the time from Step 1 determine the time it took to run 440 yards by dividing the 1 mile race pace by four 8 00 minutes 4 2 00 min utes per 440 yards Step 3 Subtract one to four seconds from the 440 yard time in Step 2 to find the time each 440 yard lap should be run during an interval training session 2 00 minutes 1 to 4 seconds 1 59 to 1 56 Thus each 440 yard lap should be run in 1 munute 56 seconds to 1 minute 59 seconds during interval training based on the soldier s 16 00 2 mile run time Recovery periods twice the length of the work interval periods These recovery peri ods therefore will be 3 minutes 52 seconds long 1 56 1 56 3 52 Using the work interval time for each 440 yard lap from Step 3 the soldier can run six to eight repetitions of 440 yards
46. body mass accounts for a large share of their total body composition while only a small percentage of the total body mass is composed of fat Soldiers who do not meet the weight standards for their height and or sol diers whose appearance suggests that they have excessive fat are to be evaluated using the circumference girth measurement method described in AR 600 9 FAT STANDARDS MALES 20 Body composition is influenced by age fitness level and genetic factors FEMALES Figure 5 1 A combination of exercise and diet is the best way to lose unwanted body fat Aerobic exercise is best for burning fat examples include Jogging walking swim ming bicycling cross country skiing and rowing A more accurate way to determine body composition is by hydrostatic or underwater weighing However this method is very time consuming and expensive and usually done only at hospitals and universities Soldiers who do not meet Army body fat standards are placed on for mal supervised weight fat loss pro grams as stipulated in AR 600 9 Such programs include sensible diet and ex ercise regimens Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat Losing one to two pounds a week is a realistic goal which is best accom plished by reducing caloric intake and increasing energy expenditure In other words one should eat less and exercise more Dieti
47. carbohydrate Soldiers on extended road marches can also benefit from drinking these types of glucose containing beverages During intense training these beverages can provide a source of carbohydrate for working muscles On the other hand drinks that exceed levels of 10 percent carbohydrate as do regular soda pops and most fruit juices can lead to ab dominal cramps nausea and diarrhea Therefore these drinks should be used with caution during intense endurance training and other similar activities Many people believe that body builders need large quantities of RECOMMENDATIONS FOR FLUID INTAKE Drink cool 40 degrees F water This is the best drink to sustain performance Fluid also comes from juice milk soup and other beverages Do not drink coffee tea and soft drinks even though they provide fluids The caffeine in them acts as a diuretic which can increase urine production and fluid loss Avoid alcohol for the same reason Drink large quantities 20 2 of water one or two hours before exercise to promote hyperhydration This allows time for adequate hydration and urination Drink three to six ounces of fluid every 15 to 30 minutes during exercise Replace fluid sweat losses by monitoring pre and post exercise body weights Drink two cups of fluid for every pound of weight lost Figure 6 5 6 5 protein to promote better muscle growth The primary functions of protein are to build and repair body tissue a
48. curl machine with your legs together Action Move your toes toward the knees as far as possible knees straight and toes pointed Place the top of your feet under Then lower the weight to the starting position in a controlled the roller pad manner Do 8 to 12 repetitions to muscle failure 3 28 BENCH PRESS This exercise is for the pectoralis major triceps and deltoid muscles 6 EIE Position on your back with your hands placed about Action Push the bar up until your arms are straight Then lower shoulder width apart on the bar Generally the bar or handles the bar to the starting position This is one repetition Do 8 to should be located at the lower half of the chest 12 repetitions to muscle failure SEATED ROW This exercise is for the latissimus dorsi and biceps muscles your elbows elevated to shoulder height then slowly extend the arms and lower the weight to the beginning position Be sure to keep the back straight and move only the arms Do 8 to 12 repetitions to muscle failure Position Sit and assume the straight arm position shown above Use the overhand grip with your hands spaced 6 to 8 inches apart Action Pull the bar to the lower part of your chest while keeping LAT PULL DOWN This exercise is for the latissimus dorsi and biceps muscles Pull ups or chin ups may be substituted for this exercise Position Sit or kneel and grasp the bar with your palms facing Action
49. decision CFA competitive fitness activities circuit CR cardiorespiratory training DL dead lift bent leg EX exercise GDR grass drills GUD guerilla drills HRR heart rate reserve IMP improvement IND AB at the individual s ability INT intensity LBS pounds LC leader s class MIN minute s MF muscle failure due to fatigue MLE mile s MS E muscle strength endurance NA not applicable OBS CRS obstacle course PLT platoon PRE partner resisted exercise s PT FLD physical training field PU SU IMP push up sit up improvement R run SNDBG sandbag STR CIR EX strength circuit exercise STR RM strength room THR training heart rate TNG training Ww with WT STR CIR strength circuit with weights HRR percent of heart rate reserve 2 MR 2 mile run Figure 10 4 continued 10 11 CONDUCT AND EVALUATE TRAINING Conducting and evaluating training is the final phase of the training process This phase includes the evalu ation of performance assessment of capabilities and feedback portions of the training management cycle These portions of the cycle must be simulta neous and continuous To be effec tive the evaluation process must ad dress why weaknesses exist and it must identify corrective actions to be taken Evaluations should address the following Assessment of proficiency in mis sion essential tasks e Status of training goals and objec tives e Status of training in critical indi vidual and collective tasks e
50. done on the knees STATION 5 Wide Hand Push Up 30 seconds Figure 7 3 7 6 Calisthenics used to help develop coordination CR and muscular encurance flexibility and strength Calisthenics Calisthenics can be used to exercise most of the major muscle groups of the body They can help develop coordi nation CR and muscular endurance flexibility and strength Poorly coor dinated soldiers however will derive the greatest benefit from many of these exercises Although calisthenics have some value when included in a CR circuit or when exercising to music for the average soldier calisthenics such as the bend and reach squat bender lunger knee bender and side straddle hop can best be used in the warm up and cool down periods Exercises such as the push up sit up parallel bar dip and chin up pull up on the other hand can effectively be used in the condi tioning period to develop muscular en durance or muscular strength Please note that exercises such as the bend and reach lunger and leg spreader which were once deleted from FM 21 20 because of their potential risk to the exerciser have been modified and re introduced in this edition All modi fications should be strictly adhered to Few exercises are inherently unsafe Nonetheless some people because of predisposing conditions or injuries may find certain exercises less safe than others Leaders must consider each of their
51. during the movement are the muscle groups involved If the soldier s performance of a task is not adequate or if he wishes to improve strength training for the identified muscle s will be beneficial To im prove his muscular endurance and strength in a given task the soldier must do resistance movements that are as similar as possible to those of doing the task In this way he ensures maximum carryover value to his sol diering tasks REGULARITY Exercise must be done regularly to produce a training effect Sporadic exercise may do more harm than good Soldiers can maintain a moderate level of strength by doing proper strength workouts only once a week but three workouts per week are best for optimal gains The principle of regularity also applies to the exercises for individual muscle groups A soldier can work out three times a week but when different muscle groups are exercised at each workout the principle of regularity is violated and gains in strength are minimal 3 4 Exercise must be done regularly to produce a training effect There should be at least a 48 hour recovery period between workouts for the same muscle group It is important to include exercises that work all the major muscle groups in both the upper and lower body RECOVERY Consecutive days of hard resistance training for the same muscle group can be detrimental The muscles must be allowed sufficient recovery time to adapt
52. efect individea not providing inferesalias mandatary individuais ne providing in armation cannot be rated scored pee SP PPPS 775775775577 MH Cs 3721 2 2201 3236 3741 E pesi men z 100 96 97 93 7 52 90 87 85 63 82 0 78 77 66 75 73 72 70 ea 67 53 66 63 62 5 160 58 57 56 3 52 43 47 51 52 58 57 81 78 E 73 12 71 67 68 ca 04 62 61 60 S8 6 4 55 54 1 53 52 1 49 48 47 46 60 45 4 42 41 40 39 JEJ E Ig EE 42 48 Beet ng e Eei aalala laasia asteel zeleat He A Sestese ns do 820025200021 Scoring ane used Conver fiw enone 00 paist Cores aller Lasi events we completed SR Sa mr EO and batiam ef the shade Female point scores are idicshed the F at the 0 and batom of the unshated column To convar icones ta point scores find the number of repetitions performed in d Kfi
53. event supervisor and at least one scorer for every soldier to be tested are required Appropriate safety control and medical personnel must also be present Instructions The event supervisor must read the following statement THE 800 YARD SWIM IS USED TO ASSESS YOUR LEVEL OF AEROBIC FITNESS YOU WILL BEGIN IN THE WATER NO DIVING IS ALLOWED AT THE START YOUR BODY MUST BE IN CONTACT 14 21 WITH THE WALL OF THE POOL ON THE COMMAND GO THE CLOCK WILL START YOU SHOULD THEN BEGIN SWIMMING AT YOUR OWN PACE USING ANY STROKE OR COMBINATION OF STROKES YOU WISH YOU MUST SWIM tell the number LAPS TO COMPLETE THIS DISTANCE YOU MUST TOUCH THE WALL OF THE POOL AT EACH END OF THE POOL AS YOU TURN ANY TYPE OF TURN IS AUTHORIZED YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE THE SWIM IN A TIME EQUAL TO OR LESS THAN THAT LISTED FOR YOUR AGE AND SEX WALKING ON THE BOTTOM TO RECUPERATE 15 AUTHORIZED SWIMMING GOGGLES ARE PER MITTED BUT NO OTHER EQUIP MENT IS AUTHORIZED WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT 800 YARD SWIM Administration After reading the instructions the event supervisor answers only related questions He assigns one soldier to each lane and tells the soldiers to enter the water He gives them a short warm up period to acclimate to the water temperature and loosen up Above all the event supervisor must be alert to the safety of the testees throughout the test Timing Techniques
54. example one should walk for one to two min utes Stopping exercise suddenly can cause blood to pool in the muscles thereby reducing blood flow to the heart and brain This may cause fainting or abnormal rhythms in the heart which could lead to serious complications Repeat the stretches done in the warm up to help ease muscle ten sion and any immediate feeling of muscle soreness careful not to overstretch muscles are warm from activity and can possibly be overstretched to the point of injury Hold stretches 30 seconds or more during the cool down to improve flexiblity Use partner assisted or PNF techniques if possible 4 3 The soldier should not limit flexi bility training to just the warm up and cool down periods He should some times use an entire PT session on a recovery or easy training day to work on flexibility improvement He may also work on it at home Stretch ing is one form of exercise that takes very little time relative to the benefits gained Rotation Exercises Rotation exercises are used to gen tly stretch the tendons ligments and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid This may provide better movement and less friction in the joint The following exercises should be performed slowly Action Roll the head slowly to the left making a complete circle with the path of the head Do this three times in each dire
55. exer cises resistance can be added abdominus and external and internal BACK EXTENSION This exercise is for the erector spinae muscle group Position Sit in the machine with your back underneath the highest roller pad Stabilize your lower body by moving your thighs under the lower roller pads Place the feet firmly on the platform and fasten the seat belt Interlace your fingers across your waist or fold your arms across your chest Action Move the torso backward smoothly until the upper body forms a straight line with the lower body Do not arch the back excessively by moving past this point Return to the starting position in a controlled manner Do 8 to 12 repetitions to muscle failure 3 33 Alternative If a low back machine is not available the following exercise may be performed Position While face down anchor your feet securely and position the supporting pad under the upper part of the front thighs Position your upper body as close to vertical as possible The hands may be placed behind the head with fingers interlocked or the arms may be folded across the chest provided they do not restrict the downward range of motion Action Straighten the back and raise the upper body until it forms a straight line with the legs Do not allow your upper body to come any higher than parallel to the floor Lower your upper body to the starting position in a controlled manner Do 8 to 12 repetitions to muscle failure SI
56. feet move Thrusts his legs vigorously to the front To change from the BACK to the FRONT position the soldier sits up quickly He places both hands on the ground to the right or left of his legs He takes several short steps to the rear on the side opposite his hands When his feet are opposite his hands he thrusts his legs vigorously to the rear and lowers his body to the ground See Figure 7 5 STARTING POSITIONS FOR GRASS DRILLS FRONT BACK STOP Ih Omar CHANGING FROM FRONT TO BACK im n SY oi CHANGING FROM BACK TO FRONT Figure 7 5 7 20 GRASS DRILL ONE Exercises for grass drill one are described below and shown in Figure 7 6 Bouncing Ball From the FRONT position push up and support the body on the hands shoulder width apart and feet Keep the back and legs generally in line and the knees straight Bounce up and down in a series of short simultaneous upward springs from the hands hips and feet Supine Bicycle From the BACK position flex the hips and knees Place the palms directly on top of the head and inter lace the fingers Bring the knee of one leg upward toward the chest At the same time curl the trunk and head upward while touching the opposite elbow to the elevated knee Repeat with the other leg and elbow Continue these movements as opposite legs and arms take turns Knee Bender From the position of ATTENTION do half knee bends with the fe
57. feet staggered Use one of your hands to grasp the exerciser s wrist place the other hand behind his elbow to stabilize it during the exercise movement Action Resist the exerciser s upward movement and provide a downward pushing force during the lowering movement A bar may also be used for a better grip and leverage VARIATION A variation may be used if the resister is unable to provide enough resistance to the exerciser with the first exercise Using this variation the exerciser places the back of his hand on the non exercising arm behind the elbow of his exercising arm for support the resister places both hands on the hand wrist or lower part of the exerciser s forearm to apply resistance to the exerciser s movements The action is the same as before 3 19 ABDOMINAL CURL This exercise is for the rectus abdominus iliopsoas and external and internal oblique muscles we Ge Exerciser Position Lie on your back with both legs bent at the knee to about a 90 degree angle Place your bent legs over the resister s back interlace your fingers behind your neck Action Do regular sit ups bringing both elbows to your knees Do 20 to 50 repetitions to muscle failure NOTE A variation to this exercise is the ROCKY SIT UP where the exerciser moves the left elbow up to the right knee then reverses the action right elbow to left knee Resister Position Kneel with your inside elbow resting on the ground With your outsi
58. field he can switch to partner resisted exercises or another form of resistance training However frequent wholesale changes should be avoided as soldiers may become frustrated if they do not have enough time to adapt or to see im provements in strength Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described There are also other factors to consider namely safety exercise selection and phases of conditioning SAFETY FACTORS Major causes of injury when strength training are improper lifting tech niques combined with lifting weights that are too heavy Each soldier must understand how to do each lift cor rectly before he starts his strength training program The soldier should always do weight training with a partner or spotter who can observe his performance as he exercises To ensure safety and the best results both should know how to use the equipment and the proper spotting technique for each exercise A natural tendency in strength train ing is to see how much weight one can lift Lifting too much weight forces a compromise in form and may lead to injury All weights should be selected so that proper form can be maintained for the appropriate number of repeti tions Correct breathing is another safety factor in strength training Breathing should be constant during exercise The soldier should never hold his breath as this can cause dizziness an
59. flexibility fluid intake 6 5 6 12 1 frequency intensity time type see FITT factors grass drills see drills grass guerilla drills see drills guerilla handball and racquet sports 2 15 heart rate components of heart rate reserve HRR 1 6 8 2 3 through 2 6 maximum heart rate MHR 2 2 resting heart rate RHR 2 3 4 training heart rate THR 1 6 8 calculation 2 2 through 2 6 initial entry training IET 1 1 10 15 11 0 1 injuries 2 6 7 7 7 8 13 1 2 interval training see running interval training intramural 9 I through 9 5 log drills see drills log master fitness trainer MFT 1 1 2 3 9 12 13 maximum heart rate see heart rate maximum muscle groups 3 9 through 3 11 muscle contractions types 3 1 2 muscular endurance and strength 1 3 3 1 through 3 36 age as a factor in 1 13 14 exercise programs for 3 12 through 3 36 exercise selection for 3 6 principles of 3 2 through 3 5 key points regarding 3 12 training for 1 5 through 1 7 9 13 3 1 through 3 36 nine ball soccer 9 5 through 9 8 nutrition and fitness 6 0 through 6 6 for optimal physical performance 6 3 through 6 6 guidelines 6 0 through 6 3 in the field 6 6 Index 2 obstacle courses types of conditioning 8 2 through 8 6 confidence 8 6 through 8 10 safety precautions for using 8 1 2 olympics see unit olympics orienteering 9 13 through 9 16 overweight soldiers 1 12 13 see also fat body partner resi
60. in a common area and briefed by the test OIC or NCOIC about the purpose and organization of the test The OIC or NCOIC then explains the scorecard scoring standards and sequence of events The instructions printed here in large type must be read to the soldiers YOU ARE ABOUT TO TAKE THE ARMY PHYSICAL FITNESS TEST A TEST THAT WILL MEASURE YOUR MUSCULAR ENDURANCE AND CARDIORESPIRATORY FIT NESS THE RESULTS OF THIS TEST WILL GIVE YOU AND YOUR COMMANDERS AN INDICATION OF YOUR STATE OF FITNESS AND WILL ACT AS A GUIDE IN DETER MINING YOUR PHYSICAL TRAIN ING NEEDS LISTEN CLOSELY TO THE TEST INSTRUCTIONS AND DO THE BEST YOU CAN ON EACH OF THE EVENTS If scorecards have not already been issued they are handed out at this time The OIC or NCOIC then says the following IN THE APPROPRIATE SPACES PRINT IN INK THE PER SONAL INFORMATION REQUIRED ON THE SCORECARD If score cards have been issued to the soldiers and filled out before they arrive at the test site this remark is omitted The OIC or NCOIC pauses briefly to give the soldiers time to check the information He then says the follow ing YOU ARE TO CARRY THIS CARD WITH YOU TO EACH EVENT BEFORE YOU BEGIN HAND THE CARD TO THE SCORER AFTER YOU COMPLETE THE EVENT THE SCORER WILL RECORD YOUR RAW SCORE INITIAL THE CARD AND RETURN IT TO YOU At this point the scoring tables are explained so everyone understands how raw scores are converted to poin
61. interlaced action 1 with the other leg and elbow 3 Repeat action 1 4 Repeat action 2 Use a slow cadence THE ENGINE Position Stand with the arms straight and in front of the body Action 1 Bring the left knee upward to the left elbow 2 Return The arms should be parallel to the ground with the palms facing the start position 3 Touch the right knee to the right elbow downward 4 Recover to the start position Be sure to keep the arms parallel to the ground throughout the entire exercise Use a moderate cadence 7 14 CROSS COUNTRY SKIER Position Assume a position of attention Action Jump slightly into the air and move the left foot forward and the right foot backward landing with both knees slightly bent At the same time move the right arm upward and forward to shoulder height and the left arm back as far as possible always keeping the arms straight and the palms facing each other CLOSE HAND POSITION SHOULDER WIDTH HAND POSITION Goo Ee Position Assume the front leaning rest position with the hands placed comfortably apart the feet together or up to 12 inches apart and the body forming a generally straight line from the shoulders to the ankles Action Keeping the body straight throughout the exercise lower the body until the upper arms are at least parallel to the ground Then push yourself up to the initial position by completely straightening the arms 7 15 2 Jump sligh
62. movement with your hand s placed on his heel Next apply downward pressure to return the exerciser to the starting position HEEL RAISE BENT OVER This exercise is for the gastrocnemius and soleus muscles Exerciser Position Form 90 degree angle between your upper body and legs by bending over at the hips Use an additional partner or a fixed object for support Action Keep your legs straight and rise up on the balls of your feet Do 8 to 12 repetitions to muscle failure If possible perform the exercise by placing the balls of your feet firmly on a 4 x 4 board or the edge of a curb Be sure to lower and raise your heels as far as possible Resister Position Sit on the upper part of the exerciser s buttocks DO NOT SIT ON THE EXERCISER S LOW BACK Properly position ing your body places less pressure on the exerciser s back and helps him better work his gastrocnemius and soleus muscles Action Provide resistance to the exerciser with your body weight TOE RAISE This exercise is for the tibialis anterior muscle Exerciser Position Sit on the floor with your legs together knees straight and feet fully extended Action Against the resister s efforts move your toes toward the knees then have the resister pull your toes back to the starting position while you resist Do 8 to 12 repetitions to muscle failure E Resister Position Place your hand s on the exerciser s shoelaces near the toes Press y
63. muscle soreness and decrease the likelihood of injury to the muscles joints and ligaments During the second week they should use pro gressively heavier weights on each resistance exercise By the end of the second week four to six workouts they should know how much weight will let them do 8 to 12 repetitions to muscle failure for each exercise At this point the conditioning phase be gins CONDITIONING PHASE To reach the desired level of fitness soldiers must increase the amount of exercise and or the workout intensity as their strength and or endurance increases To improve cardiorespiratory en durance for example they must in crease the length of time they run They should start with the preparatory phase and gradually increase the run ning time by one or two minutes each week until they can run continuously for 20 to 30 minutes At this point they can increase the intensity until they reach the desired level of fitness They should train at least three times a week and take no more than two days between workouts For weight trainers the condition ing phase normally begins during the third week They should do one set of 8 to 12 repetitions for each of the selected resistance exercises When they can do more than 12 repetitions of any exercise they should increase the 1 8 Soldiers and units should be encouraged to progress beyond minimum requirements weight used that exercise by about five p
64. play in any sport 9 5 e Make a printed schedule Using scheduling forms makes this job easier The form should include game number time date court or field and home or visiting team Space for scores and officials is also helpful Championship games or matches should be scheduled to take place at the best facility Unit Activities The following games and activities may be included in the unit s PT program They are large scale activi ties which can combine many compo nents of physical and motor fitness In addition they require quick thinking and the use of strategy When played vigorously they are excellent activi ties for adding variety to the program NINE BALL SOCCER The object of this game is for each of a team s five goalies to have one ball Players There are 25 to 50 players on each team five of whom are goalies The other players are divided into four equal groups The goalies play be tween the goal line and 5 yard line of a standard football field The other four groups start the game between the designated 10 yard segments of the field See Figure 9 3 The goalies and all other players must stay in their assigned areas throughout the game The only exceptions are midfielder who stand between the 35 and 45 yard lines These players may occupy both their assigned areas and the 10 yard free space at the center of the field The Game The game starts with all players inside their ow
65. pri mary action See Figure 3 4 To ensure a good balanced work out one must do at least one set of exercises for each of the major muscle groups TIMED SETS ACTIVITY Regular Push ups Wide hand Push ups Close hand Push ups Regular Push ups Regular Push ups done on knees Regular Sit ups Abdominal Twists Curl ups Abdominal Crunches TIME PERIOD REST INTERVAL 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 20 seconds 30 seconds 30 seconds 30 seconds 60 seconds 40 seconds 30 seconds 30 seconds 30 seconds 30 seconds End Figure 3 3 3 9 MAJOR MUSCLE GROUPS The Major Skeletal Muscles of the Human Body Sternocleidomastoid Abdominis Abdominals SOWA 3 SA Wr 4 SS S MR ee x 5 ERES ZZ m NA 7 J Se Gastrocnemius and Soleus Calves Tibialis Anterior The iliopsoas muscle a hip flexor cannot be seen as it lies beneath other muscles attaches to the lumbar the pelvis the vertebrae and the femur Figure 3 4 BEGINNING EXERCISE PROGRAM NAME OF EXERCISE MAJOR MUSCLE GROUP S WORKED 1 Leg press or squat Quadriceps Gluteals 2 Leg curl Hamstrings 3 Heel raise Gastrocnemius 4 Bench press Pectorals Triceps Deltoids 5 Lat pull down or pull up Latissimus Dorsi Biceps 6 Overhead press Deltoids Triceps 7 Sit up Rectus Abdominus
66. push ups No other exercise will improve push up performance as effectively Warm up and Cool Down One must prepare the body before taking part in organized PT unit sports competition or vigorous physical ac tivity A warm up may help prevent injuries and maximize performance The warm up increases the body s internal temperature and the heart rate The chance of getting injured decreases when the heart muscles 1 7 ligaments and tendons are properly prepared for exertion A warm up should include some running in place or slow jogging stretching and calis thenics It should last five to seven minutes and should occur just before the CR or muscular endurance and strength part of the workout After a proper warm up soldiers are ready for a more intense conditioning activ ity Soldiers should cool down properly after each exercise period regardless of the type of workout The cool down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet During exercise the muscles squeeze the blood through the veins This helps return the blood to the heart After exercise however the muscles relax and no longer do this and the blood can accumulate in the legs and feet This can cause a person to faint A good cool down will help avoid this possi bility Soldiers should walk and stretch until their heart rates return to less than 100 beats per minute BPM and heavy sweating
67. reasonable level of cardiorespiratory endurance DEVELOP FITNESS OBJECTIVES Next CPT Jones reviewed his bat talion commander s physical training guidance It showed that the com mander was aware that the unit s tasks require muscular endurance strength and cardiorespiratory fitness The guidance and objectives issued are as follows a Units will do PT five days a week 0600 0700 when in garrison In the field organized PT will beat the com mander s discretion Captain Jones determined that the major PT emphasis should be to im prove muscular endurance and strength He based this on his unit s mission training schedule available resources and on his commander s guidance and objectives With this information and the MIT s recommendations CPT Jones developed the following fitness objec tives e Improve the unit s overall level of muscular endurance and strength e Improve the unit s overall level of flexibility e Improve the units average APFT score Each soldier will score at least 80 points on the push up and sit up events and 70 points on the 2 mile run Improve the unit s road marching capability so that 100 percent of the unit can complete a 12 mile road march with a 35 pound load in at least 3 5 hours Decrease the number of profiles Reduce tobacco use ASSESS THE UNIT The next step CPT Jones accom plished was to assess his unit The MFT studied the results of the unit s la
68. recovery The quality not just the quantity of the workout should be emphasized Two a day sessions un less designed extremely well can be counter productive More PT is not always better Overweight Soldiers Designers of weight loss and physi cal training programs for overweight soldiers should remember this even though exercise is the key to sensible weight loss reducing the number of calories consumed is equally impor tant A combination of both actions is best The type of exercise the soldier does affects the amount and nature of the weight loss Both running and walking burn about 100 calories per mile One pound of fat contains 3 500 calories Thus burning one pound of fat through exercise alone requires a great deal of running or walking On the other hand weight lost through dieting alone in cludes the loss of useful muscle tissue Those who participate in an exercise program that emphasizes the develop ment of strength and muscular endur ance however can actually increase their muscle mass while losing body fat These facts help explain why exercise and good dietary practices must be combined Unit MFTs can help a soldier deter mine the specific caloric requirement he needs to safely and successfully lose excess fat They can devise a sound individualized plan to arrive at that reduced caloric intake Likewise unit MFTs can also develop training pro grams which will lead to fat loss without the lo
69. result in the improved physical fitness of their soldiers and an enhanced ability to perform mission related tasks MFTs can help commanders formu late sound programs that will attain their physical training goals but com manders must know and apply the doctrine However since the respon sibility for physical training is the commander s programs must be based on his own training objectives These he must develop from his evaluation of the unit s mission essential task list METL Chapter 10 describes the development of the unit s program MASTER FITNESS TRAINERS A Master Fitness Trainer MFT is a soldier who has completed either the four week active component two week reserve component or U S Military Academy s MFT course work Although called masters MFTs are simply soldiers who know about all as pects of physical fitness training and how soldiers bodies function Most importantly since MFTs are taught to design individual and unit programs they should be used by commanders as special staff assistants for this purpose MFTs can do the following Assess the physical fitness levels of individuals and units Analyze the unit s mission related tasks and develop sound fitness training programs to support those tasks Train other trainers to conduct sound safe physical training Understand the structure and func tion of the human body especially as it relates to exercise 1 3 Com
70. s rne recs 4 2 Warm up and 4 2 Common Stretching 4 5 BODY COMPOSITION Evaluation Methods sse 5 0 Diet and 5 1 NUTRITION AND FITNESS Guidelines for Healthy 6 0 Concerns for Optimal Physical Performance 6 3 Nutrition in the Field 6 6 CHAPTER 7 CHAPTER 9 CHAPTER 10 CHAPTER 11 CHAPTER 12 DISTRIBUTION RESTRICTION Approved for public release distribution is unlimited PAGE CIRCUIT TRAINING AND EXERCISE DRILLS Circults 5e tee aai bet 7 1 Calisthenics 4 niece e eet ive 7 7 Grass Drills 7 17 Guerrilla 7 23 OBSTACLE COURSES AND wre ste ADDITIONAL Obstacle Courses Rifle Drills Log Drills Aquatic Exercise COMPETITIVE FITNESS ACTIVITIES Intramurals mte ott Unit Activities Orienteering i Unit Olympics cece eene 9 17 DEVELOPING THE UNIT PROGRAM Steps in 10 1 Ed cati n an 5 nettes aereas 10 4 Errors aoseun iaat 10 4 A Sample 10 5 Using the Principles of Ex
71. s fitness level before making them carry maximum loads This can be done with ability groups Road marching should be integrated into all other training Perhaps the best single way to improve load earring capacity is to have a regular training program which systematically increases the load and distance It must also let the soldier regularly practice carrying heavy loads over long distances As much as possible leaders at all levels must train and march with their units This participation enhances leaders fitness levels and improves team spirit and confidence both vital elements in accomplishing difficult and demanding road marches Alternate Forms of Aerobic Exercise Some soldiers cannot run In such cases they may use other activities as supplements or alternatives Swim ming bicycling and cross country skiing are all excellent endurance ex ercises and are good substitutes for running Their drawback is that they require special equipment and facili ties that are not always available As with all exercise soldiers should start slowly and progress gradually Those who use non running activities to such training may not improve run ning ability To prepare a soldier for the APFT 2 mile run there is no sub stitute for running SWIMMING Swimming is a good alternative to running Some advantages of swim ming include the following o Involvement of all the major muscle groups o Body position that enhances
72. seconds or longer This lets the lengthened muscles adjust to the stretch without causing injury The longer a stretch is held the easier it is for the muscle to adapt to that length Static stretching should not be painful The soldier should feel slight discomfort but no pain When pain results from stretching it is a sig nal that he is stretching a muscle or tendon too much and may be causing damage PASSIVE STRETCHING Passive stretching involves the sol dier s use of a partner or equipment such as a towel pole or rubber tubing to help him stretch This produces a safe stretch through a range of motion he could not achieve without help He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion PNF STRETCHING PNF stretching uses the neuromus cular patterns of each muscle group to help improve flexibility The soldier performs a series of intense contrac tions and relaxations using a partner or equipment to help him stretch The PNF technique allows for greater muscle relaxation following each contraction and increases the soldier s ability to stretch through a greater range of motion BALLISTIC STRETCHING Ballistic or dynamic stretching in volves movements such as bouncing or bobbing to attain a greater range of motion and stretch Although this method may improve flexibility it often forces a muscle to stretch too far and may result in an injury
73. soldiers to run them Obstacles for Dodging between the posts are narrow so that soldiers must pick their way carefully These obstacles are usually MAZES of through and around them Lane guides posts set in the ground at irregular are built to guide soldiers in dodging intervals See Figure 8 2 The spaces and changing direction OBSTACLES FOR JUMPING HURDLES LANES TO GUIDE CHANGE OF DIRECTION MAZES TO CAUSE CHANGE OF DIRECTION Figure 8 2 Obstacles for Vertical Climbing and Obstacles for Horizontal Traversing Surmounting Horizontal obstacles may be ropes These obstacles are shown at Figure pipes or beams See Figure 8 4 8 3 and include the following e Climbing ropes that are 1 1 2 inches wide and either straight or knotted e Cargo nets e Walls 7 or 8 feet high e Vertical poles 15 feet high and 6 to 8 inches wide OBSTACLES FOR VERTICAL CLIMBING AND SURMOUNTING i i Li 5 jo 25 F Gab 972 1t oe oe a MD ay Ge ee et as LL EL hs CLIMBING ROPE PIPE OR BEAM Figure 8 4 Obstacles for Crawling Obstacles for Vaulting These obstacles may be built of These obstacles should be 3 to large pipe sections low rails or wire 3 1 2 feet high Examples are fences See Figure 8 5 and low walls See Figure 8 6 OBSTACLES FOR CRAWLING MNO a
74. start running in place at the GO command by lifting the left foot first Follow the instructor as he counts two repetitions of cadence For example two three four one two three four The instructor then gives infor mal commands such as the following Follow Run on the toes and balls of your feet Speed it up Increase to a sprint raise your knees high lean forward at your waist and pump your the left foot strikes the ground One arms vigorously and Slow it down two three four one two three To halt the exercise the instructor HALT counts two repetitions of cadence as GRASS DRILL ONE 4 3 di BOUNCING BALL SUPINE BICYCLE KNEE BENDER je mardo ROLL LEFT OR RIGHT E Side View Top View p UT BOUNCE AND CLAP HANDS LEG SPREADER ma ba 2 ml AM sw kK FORWARD ROLL Satk 14 STATIONARY RUN Figure 7 6 Soldiers progress with guerilla exercises by shortening the quick time marching periods between exercises and by doing all the exercises a second time RL ALL FOURS RUN J CRAB WALK Guerilla Exercises Guerrilla exercises which can be used to improve agility CR endur ance muscular endurance and to some degree muscular strength combine individual and partner exercises These drills require soldiers to change their positions quickly and do various basic skills while moving f
75. stops This usually happens five to seven minutes after the conditioning session Phases of Fitness Conditioning The physical fitness training pro gram is divided into three phases preparatory conditioning and main tenance starting phases for different units or individuals vary depending on their age fitness levels and previous physical activity Young healthy persons may be able to start with the conditioning phase while those who have been exercising regularly may already be in the main tenance phase Factors such as ex tended field training leave time and illness can cause soldiers to drop from a maintenance to a conditioning phase Persons who have not been active especially if they are age 40 or older should start with the preparatory phase Many soldiers who fall into this cate gory may be recovering from illness or injury or they may be just out of high school Most units will have soldiers in all three phases of training at the same time PREPARATORY PHASE The preparatory phase helps both the cardiorespiratory and muscular systems get used to exercise preparing the body to handle the conditioning phase The work load in the beginning must be moderate Progression from a lower to a higher level of fitness should be achieved by gradual planned increases in frequency intensity and time Initially poorly conditioned sol diers should run or walk if need be three times a week at a comfor
76. swimming bicycling cross country skiing rowing stair climbing exercise to music and jump ing rope Anaerobic activities such as sprinting or lifting heavy weights burn little if any fat Exercise alone is not the best way to lose body fat especially in large amounts For an average sized per son running or walking one mile burns about 100 calories Because there are 3 500 calories in one pound of fat he needs to run or walk 35 miles if pure fat were being burned In re ality fat is seldom the only source of energy used during aerobic exercise Instead a mixture of both fats and carbohydrates is used As a result most people would need to run or walk over 50 miles to burn one pound of fat A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat Local dieti tians and nutritionists can help soldiers who want to lose weight by suggesting safe and sensible diet programs In addition the unit s MFT can design tailored exercise programs which will help soldiers increase their caloric expenditure and maintain their lean body mass wi CHAPTER 6 Nutrition and Fitness In addition to exercise proper nu trition plays a major role in attaining and maintaining total fitness Good dietary habits see Figure 6 1 greatly enhance the ability of soldiers to per form at their maximum potential A good diet alone however will not make up for poor health and exercise habi
77. the blood s return to the heart o Partial support of body weight by the water which minimizes lower body stress in overweight soldiers Swimming may be used to improve one s CR fitness level and to maintain and improve CR fitness during recov ery from an injury It is used to supplement running and develop upper body endurance and limited strength The swimmer should start slowly with a restful stroke After five minutes he should stop to check his pulse com pare it with his THR and if needed adjust the intensity Compared with all the other modes of aerobic exercise presented in this manual e g running walking cy cling cross country skiing jumping etc in swimming alone one s THR should be lower than while doing the other forms of aerobic exer cise This is because in swimming the heart does not beat as fast as when doing the other types of exercise at the same work rate Thus in order to effectively train the CR system during swimming a soldier should set his THR about 10 bpm lower than while running For example a soldier whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming By modifying their THRs in this manner while swimming sol diers will help to ensure that they are working at the proper intensity Non swimmers can run in waist to chest deep water tread water and do pool side kicking for an excellent aerobic workout They can also do calisth
78. the ground mat or floor during the push up as long as the contact does not pro vide him an advantage He cannot use the ground to bounce off of or momentarily rest on However pen alizing a soldier for touching the ground with the chest is unfair Some soldiers have a large chest or abdomen or are otherwise developed in a way which makes touch ing the ground unavoidable when they are in the correct down position Do not count those repetitions in which bouncing off the ground has given the soldier an unfair advantage Do not count those repetitions in which the long bone of the upper arm does not reach a position parallel to the ground Soldiers may reposition their hands during the push up event as long as the hands remain in contact with the at all times The hands can be repositioned either for ward inward outward or backward If a soldier repo sitions his hands too far backward the legal front leaning rest position may be violated If a mat is used the entire body must be on the mat Figure 14 4 14 13 In the rest position a soldier may sag in the middle or flex his back in the altered front leaning rest position however he may not readjust his hands backward and or bend his knees to such a point that when he bends at the waist and or knees he supports most of his body weight with his legs If this occurs the soldier s per formance in the event will be terminated The feet may not be braced during the push up event
79. the prescribed THR He should count as accurately as possible since one missed beat during the 10 second count multiplied by six gives an error of six BPM SITES TO TAKE THE HEART RATE Figure 2 1 2 4 A soldier who maintains his THR throughout a 20 30 minute exercise period is doing well and can expect improvement in his CR fitness level A soldier who maintains his THR throughout a 20 to 30 minute exercise period is doing well and can expect im provement in his CR fitness level He should check his exercise and post exercise pulse rate at least once each workout If he takes only one pulse check he should do it five minutes into the workout Figure 2 2 is a chart that makes it easy to determine what a soldier s THR should be during a 10 second count Using this figure a soldier can easily find his own THR just by knowing his age and general fitness level For example a 40 year old soldier with a low fitness level should during aerobic exercise have a THR of 23 beats in 10 seconds He can determine this from the table by locating his age and then tracking upward until he reaches the percent HRR for his fitness level Again those with a low fitness level should work at about 60 percent HRR and those with a good fitness level at 70 percent HRR Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR Another way to gauge exercise in tensity is perceived exertion Thi
80. their missions AR 350 15 Individual soldiers are also encouraged to set for themselves a series of successively higher APFT performance goals They should al ways strive to improve themselves physically and never be content with meeting minimum standards Compe tition on the APFT among soldiers or units can also be used to motivate them to improve their fitness levels Testing is not a substitute for a regular balanced exercise program Diagnostic testing is important in moni toring training progress but when done too often may decrease motiva tion and waste training time The test period is defined as the period of time which elapses from starting to finishing the three events It must not take more than two hours Soldiers must do all three events in the same test period Test Administration The APFT must be administered properly and to standard in order to accurately evaluate a soldier s physical fitness and to be fair to all soldiers Test results are used for personnel actions Individual soldiers are not author ized to administer the APFT to them selves for the purpose of satisfying a unit s diagnostic or record APFT re quirement REQUIRED EQUIPMENT The OIC or NCOIC at the test site must have a copy of FM 21 20 on hand The supervisor of each event must have the event instructions and standards Scorers should have a clipboard and an ink pen to record the results on the soldiers scorecards
81. to improve flexibil ity requires holding each stretch for 30 seconds or longer Choose the appropriate stretch for the muscle groups which you will be working NECK AND SHOULDER STRETCH This stretches the sternocleidomastoid pectoralis major and deltoid muscles Position Stand with the feet shoulder width apart and the arms Action Grasp the left wrist with the right hand Pull the left arm behind the body down and to the right Tilt the head to the right Hold this position for 10 to 15 seconds Repeat the action with the right wrist pulling the right arm down and to the left Tilt the head to the left ABDOMINAL STRETCH This stretches the abdominals obliques latissimus dorsi and biceps j Position Stand and extend the arms upward and over the head Action Stretch the arms up and slightly back Hold this po Interlace the fingers with the palms turned upward sition for 10 to 15 seconds Variation This stretches the rectus abdominis muscles Stretch to one side then the other Return to the starting position 4 6 CHEST STRETCH This stretches the pectoralis major deltoids and biceps muscle groups Tee Position Stand and interlace the fingers behind the back Action Lift the arms behind the back so that they move out ward and away from the body Lean forward from the waist Hold this position for 10 to 15 seconds Bend the knees before moving to the upright positio
82. to keep the arms parallel to the ground throughout the entire exercise Double Time Do a double time run while main taining the circle formation Broad J ump Jump forward on both feet in a series of broad jumps Swing the arms vigorously to help with the jumps Straddle Run Run forward leaping to the right with the left foot and to the left with the right foot Hobble Hopping Hold one foot behind the back with the opposite hand and hop forward On the command Change grasp the opposite foot with the opposite hand and hop forward Two Man Carry For two man carries soldiers are designated as number one odd num bered and number two even num bered A number one and number two soldier work as partners Fireman s Carry Two soldiers do the carry On com mand number two soldier bends at the waist with feet apart in a balanced stance Number one soldier moves toward his partner He places himself by his partner s left shoulder and bends himself over his partner s shoulders and back When in position number two soldier with his left hand reaches between his partner s legs and grasps his left wrist On command they move forward until the command for change over They then change positions The fireman s carry can also be done from the other side Single Shoulder Carry Two soldiers do the carry On com mand number two soldier bends at the waist with feet apart in a balanced stan
83. used and or the intensity of the workout as his muscu lar strength and or endurance increases He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises When he can do more than 12 repetitions of any exer cise he should increase the weight until he can again do only 8 to 12 repe titions This usually involves an in crease in weight of about five percent This process continues indefinitely As long as he continues to progress and get stronger he does not need to do more than one set per exercise If he stops making progress with one set of 8 to 12 repetitions per exercise he may bene fit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed As time goes on and he progresses he may increase the number to three sets of an exercise to get even further gains in strength and or muscle mass Three sets per exer cise is the maximum most soldiers will ever need to do 3 7 Maintenance Phase Once the soldier reaches a high level of fitness the maintenance phase is used to maintain that level The emphasis in this phase is no longer on progression but on retention Al though training three times a week for muscle endurance and strength gives the best results one can maintain them by training the major muscle groups properly one or two times a week More frequent training however is required to reach and maintain peak fitness levels Maintaining the opti
84. we 25 LE 3671234 iw P re D LOW RAIL 7 ly NS 2 N 20 NS N gt e Figure 8 6 8 5 Obstacles for Balancing Beams logs and planks may be used These may span water obstacles and dry ditches or they may be raised off the ground to simulate natural de pressions See Figure 8 7 OBSTACLES FOR BALANCING CONFIDENCE OBSTACLE COURSES Confidence obstacle courses must be built in accordance with Folio No 1 Training Facilities Corps of En gineers Drawing Number 28 13 95 You can obtain this publication from the Directorate of Facilities Engineer ing at most Army installations Confidence courses can develop confidence and strength by using ob stacles that train and test balance and muscular strength Soldiers do not ne gotiate these obstacles at high speed or against time The obstacles vary from fairly easy to difficult and some are high For these safety nets are pro vided Soldiers progress through the course without individual equipment Only one soldier at a time negotiates an PLANKS OR BEAMS Figure 8 7 obstacle unless it is designed for use by more than one Confidence courses should accom modate four platoons one at each group of six obstacles Each platoon begins at a different starting point In the example below colors are used to group the obstacles Any similar method may be used to spread a group over the course Soldiers are sepa
85. we get 3 35 x 12 60 which equals 42 21 At this point the equation should resemble the one below VO max 99 7 42 21 STEP 3 Subtract the product obtained in Step 2 from 99 7 For our example we make the following subtraction 99 7 42 21 This gives a value of 57 49 Thus the equation should look like the one below VO max 57 49 This calculation reveals that a male whose all out 2 mile run time is 12 minutes 36 seconds will have a VO max of approximately 57 49 ml O kg x To determine how this value or others translates into fitness ratings refer to Table F 1 It presents information for finding one s level of CR fitness based on VOsmax By matching a soldier s value for maximum oxygen uptake with those in the table corresponding to his age group and sex one gets an adjectival rating fair good superior etc AND FITNESS CLASSIFICATIONS 20 29 30 39 40 49 50 59 60 CATEGORY SUPERIOR MALE FEMALE EXCELLENT MALE FEMALE GOOD MALE FEMALE FAIR MALE FEMALE POOR MALE FEMALE VERY POOR 54 0 52 5 50 4 47 14 45 24 46 84 43 94 41 04 36 84 37 54 48 2 51 4 46 8 50 4 44 1 482 41 0 45 3 38 1 42 5 41 0 442 38 5 41 0 36 3 39 5 32 1 35 2 31 2 35 2 44 2 47 0 42 4 45 3 39 9 43 9 36 7 39 5 33 6 36 7 36 7 39 5 34 6 37 4 32 3 351 29 4 39 9 27 2 30 9 30 2 32 4 24 5 26 5 41 0 43 9 38 9 41 6 36 7 39 5 33 8 36 33 8 36 1 32 1 33 9 29 5 316 26 9
86. you do not cool below the actual air temperature unless wet Figure 12 2 12 3 Acclimatization to High Altitudes Elevations below 5 000 feet have little noticeable effect on healthy people However at higher elevations the atmospheric pressure is reduced and the body tissues get less oxygen This means that soldiers cannot work or exercise as well at high altitudes The limiting effects of high elevation are often most pronounced in older sol diers and persons with low levels of fitness Due to acclimatization the longer a soldier remains at high altitude the better his performance becomes Generally however he will not per form as well as at sea level and should not be expected to For normal activi ties the time required to acclimatize depends largely on the altitude In order to insure that soldiers who are newly assigned to altitudes above 5 000 feet are not at a disadvantage it is recommended that 30 days of acclima tization including regular physical activity be permitted before they are administered a record APFT Before acclimatization is complete people at high altitudes may suffer acute mountain sickness This in cludes such symptoms as headache rapid pulse nausea loss of appetite and an inability to sleep The primary treatment is further acclimatization or returning to a lower altitude Once soldiers are acclimatized to altitudes above 5 000 feet deacclima tization will occur if they spe
87. 4 1 command functions relating to 1 2 3 duties of test personnel for 14 8 9 evaluation of 1 14 15 14 1 failures 1 12 procedures for testing 14 10 11 profiles in regard to 14 20 see also profile push up as an event in 14 11 through 14 14 results of 14 18 19 scorecard for 14 3 through 14 7 scores above maximum in 14 19 sequence of 14 11 through 14 18 site of 14 9 10 sit up as an event in 14 14 through 14 16 two mile run as an event in 14 17 18 bicycle test APFT event 14 24 through 14 26 bicycle ergometer test stationary APFT event 14 22 through 14 24 D O bicycling see cycling body composition 1 3 5 0 1 see also overweight soldiers broom ball hockey 9 11 12 calisthenics 7 7 through 7 17 cardiorespiratory fitness see fitness cardiorespiratory circuits designing of 7 2 3 types of 7 1 circuit training 7 1 through 7 6 sample circuits for 7 3 through 7 6 variables in 7 1 2 competitive fitness activities 9 1 through 9 18 cool down 1 7 4 3 8 22 cross country skiing 2 15 cycling 2 14 index O dehydration 6 5 12 3 diet see weight diet and exercise drills conditioning 7 17 grass 7 17 through 7 22 guerilla 7 23 through 7 26 log 8 13 through 8 18 rifle 8 11 12 endurance cardiorespiratory see fitness cardiorespiratory muscular see muscular endurance and strength environmental considerations 12 0 through 12 4 air pollution 12 4 altitude 12 4 cold enviro
88. AWARD SYSTEM Commanders can stimulate units and soldiers to participate in competi tive athletics by using an award sys tem One type is a point award system where teams get points based on their win loss records and or final league standings This reflects the unit s standings in the overall intramural sports program The recognition will help make units and individuals par ticipate throughout the year Trophies can then be given for overall perform ance and individual activities PROGRAM PLANNING A successful program depends on sound plans and close coordination between the units involved intramural director should meet with subordinate commanders or a sports representative to determine what pro gram of activities is compatible with the mission and training activities of each unit Unless they resolve this issue they may not get command support which in turn could result in forfeitures or lack of participation The less popular activities may not be supported because of a lack of interest 9 2 Commanders can stimulate soldiers to participate in competitive athletics by using an award system Evaluations Before the program is developed leaders must study the training and availability situation at each unit level They should include the following items in a survey to help them deter mine the scope of the program and to develop plans General Evaluate the commander s attitude philosophy a
89. BALL HOCKEY This game is played on ice or a frozen field using hockey rules Play ers wear boots with normal soles and carry broom shaped sticks with which they hit the ball into the goals The object of this game is for teams to score goals through the opponent s defenses Using only brooms players pass the ball through the opposing team to reach its goal The first team to score five points wins Broom ball provides a good cardiorespiratory work out Players There are 15 to 20 players on each team One is a goalie and the others are divided into three equal groups The goalie plays in the goal area of a standard soccer or hockey field or along the goal line if the two opposing goals are the same size One soccer ball or some other type of inflated ball is used The players need no padding The three groups begin the game in center field All players must stay in their designated space throughout the game A diagram of the field is shown at Figure 9 6 The Game The face off marks the start of the game the second half and the restart of play after goals Each half lasts 15 minutes For the face off each player is on his own half of the field All players except the two centers are outside the center circle The referee places the ball in the center of the circle between the two centers The signal to begin play is one long blast on the whistle The ball must travel forward and cross the center circle before be
90. ED ON YOUR ABILITY TO COMPLETE THE 2 MILE COURSE IN THE SHORTEST TIME POSSIBLE AL THOUGH WALKING IS AUTHOR IZED IT IS STRONGLY DISCOUR AGED IF YOU ARE PHYSICALLY HELPED IN ANY WAY FOR EX AMPLE PULLED PUSHED PICKED UP AND OR CARRIED OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY TWO MILE RUN Figure 14 7 14 17 REASON YOU WILL BE DISQUALI FIED IT IS LEGAL TO PACE A SOLDIER DURING THE 2 MILE RUN AS LONG AS THERE IS NO PHYSICAL CONTACT WITH THE PACED SOLDIER AND IT DOES NOT PHYSICALLY HINDER OTHER SOLDIERS TAKING THE TEST THE PRACTICE OF RUNNING AHEAD OF ALONG SIDE OF OR BEHIND THE TESTED SOLDIER WHILE SERVING AS A PACER IS PER MITTED CHEERING OR CALL ING OUT THE ELAPSED TIME IS ALSO PERMITTED THE NUM BER ON YOUR CHEST IS FOR IDENTIFICATION YOU MUST MAKE SURE IT IS VISIBLE AT ALL TIMES TURN IN YOUR NUMBER WHEN YOU FINISH THE RUN THEN GO TO THE AREA DESIG NATED FOR THE COOL DOWN AND STRETCH DO NOT STAY NEAR THE SCORERS OR THE FINISH LINE AS THIS MAY IN TERFERE WITH THE TESTING WHAT ARE YOUR QUESTIONS ON THIS EVENT Administration After reading the instructions the supervisor answers questions He then organizes the soldiers into groups of no more than 10 scorer for each group assigns a number to each soldier in the group At the same time the scorer collects the scorecards and rec ords each soldier s number Timing Techniques The event supervisor is the tim
91. Each component of fitness is worked regularly Soldiers will spend at least two to three days a week working each of the major fitness components They will also do push ups and sit ups regularly to help reach their peak performance on the APFT Recovery The muscular and cardi orespiratory systems are stressed in alternate workouts This allows one 10 13 system to recover on the day the other is working hard Conclusion CPT Jones s step by step process of developing a sound PT program for his unit is an example of what each commander should do in developing his own unit program Good physical training takes no more time to plan and execute than does poor training When commanders use a systematic approach to develop training the planning process bears sound results and the training will succeed CHAPTER 1 Soldiers report to initial entry train ing IET ranging widely in their levels of physical fitness Because of this there are special considerations when designing a physical training program for IET soldiers Physical training involves safely training and challeng ing all soldiers while improving their fitness level to meet required stan dards The regulations which govern the conduct of physical training in IET and explain the graduation require ments are TRADOC Reg 350 6 and AR 350 15 The mission of physical training in IET is twofold to safely train soldiers to meet the graduation requirement
92. Individu als and units should not use ballistic stretching FITT Factors Commanders should include stretch ing exercises in all physical fitness programs The following FITT factors apply when developing a flexibility program Frequency Do flexibility exercises daily Do them during the warm up to help prepare the muscles for vig orous activity and to help reduce in jury Do them during the cool down to help maintain flexibility Intensity Stretch a muscle beyond its normal length to the point of tension or slight discomfort not pain Time Hold stretches for 10 to 15 sec onds for warming up and cooling down and for 30 seconds or longer to improve flexibility Type Use static stretches assumed slowly and gradually as well as pas sive stretching and or PNF stretch ing Warm Up and Cool Down The warm up and cool down are very important parts of a physical training session and stretching exer cises should be a major part of both THE WARM UP Before beginning any vigorous physical activity one should prepare the body for exercise The warm up increases the flow of blood to the muscles and tendons thus helping reduce the risk of injury It also increases the joint s range of motion and positively affects the speed of muscular contraction A recommended sequence of warm up activities follows Soldiers should do these for five to seven minutes before vigorous exercise Slow joggin in place or w
93. Jump moving the left leg forward and right leg backward Then jump again moving the right leg for ward and left leg backward Repeat these actions DURATION 2 minutes The Bounce Stand in waist deep water with hands on hips and feet together Jump high with feet together Upon landing use a bouncing motion and repeat the action DURATION 1 minute Rise on Toes Stand in chest to shoulder deep water with arms at sides and feet together Rise up using the toes Then lower the body to the starting position Repeat the action DURATION 1 minute Side Bender Stand in waist deep water with the left arm at the side and the right arm extended straight over head Stretch slowly bending to the left Recover to the starting position and repeat the action Next reverse to the right arm at the side and the left arm extended straight overhead Re peat the stretching action to the right side DURATION 1 minute Walking Crawl Walk in waist to chest deep water Simulate the over hand crawl stroke by reaching out with the left hand cupped and pressing the water downward to the thigh Repeat the action with the right hand Alter 8 21 nate left and right arm action DURA TION 2 minutes Bouncing Stand in chest deep water arms at sides Bounce on the left foot while pushing down vigorously with both hands Repeat the action with the right foot Alternate bounc ing on the left and right foot DURA TION 2 minutes Bou
94. L MUST BE UPRIGHT AND EQUIDISTANT FROM THE CORNER FLAGS Figure 9 6 ATTACK DEFENSE GOAL AREA Orienteering combines map reading compass use and terrain study with strategy competition and exercise Orienteering Orienteering is a competitive form of land navigation It combines map reading compass use and terrain study with strategy competition and exer cise This makes it an excellent activity for any training schedule An orienteering course is set up by placing control points or marker signs over a variety of terrain The orienteer or navigator uses a detailed topogra phical map and a compass to negotiate the course The map should be 1 25 000 scale or larger A liquid filled orien teering compass works best The base of the compass is transparent plastic and it gives accurate readings on the run The standard military lensatic compass will work even though it is not specifically designed for the sport The best terrain for an orienteering course is woodland that offers varied terrain Several different courses can be setup in an area 2 000 to 4 000 yards square Courses can be short and simple for training beginners or longer and more difficult to challenge the advanced competitors The various types of orienteering are described below CROSS COUNTRY ORIENTEERING This popular type of orienteering is used in all international and champi onship events
95. LISTED FOR YOUR AGE AND SEX WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT Administration After reading the instructions the event supervisor answers any related questions Each soldier is given a short warm up period and allowed to adjust the seat and handlebar height Timing Techniques The event supervisor is the timer He uses the commands Get set and Go Two stopwatches are used in case one fails As the soldiers pedal the last two tenths of the test distance the event supervisor should start calling off the time in minutes and seconds for example Twenty thirty one twenty thirty two twenty thirty three and so on He calls the time remaining every 30 seconds for the last two minutes of the allowable time and every second during the last ten sec onds Scorers Duties Scorers must ensure that the bicycle ergometer is functioning properly They must then make sure that the bicycle ergometers tension settings have been calibrated and are accurate and that the resistance of the ergometers has been set at two kiloponds 20 new tons The scorers must observe the soldiers throughout the event From time to time the scorer may need to make small adjustments to the resis tance control to ensure that a continu ous resistance of exactly 2 kiloponds 20 newtons is maintained throughout the test At the end of the test they record each soldier s time on the score card in the 2 mile run block i
96. LOCATION LOCATION POINT LOCATION MARKER VALUE MARKER CODE MARKER VALUE MARKER CODE jo N A N a a n Figure 9 7 9 14 location of markers on the course Location markers are color coded on the map based on their point value The markers farthest from the assem bly area have the highest point values The maps are labeled with a location number corresponding to the location marker on the course A time limit is given and teams finishing late are penalized Five points are deducted for each minute a team is late While on the course team members must stay together and not separate to get two markers at once A team that separates is disqualified Any number of sol diers may participate the limiting fac tors being space and the number of points on the course Playing the Game Once the soldiers have been as signed a partner the orienteering marshal briefs them on the rules and objectives of the game He gives them their time limitations and a reminder about the overtime penalty He also gives each team a combination map scorecard with a two digit number on it to identify their team When a team reaches a location marker it records on the scorecard the letters that corre spond to its two digit number Point values of each location marker are also annotated on the scorecard When the orienteering marshal signals the start of the event all competitor
97. OF YOUR CHOOSING FOR THE ENTIRE TEST CHANGING GEARS IS NOT PERMITTED AND WILL RESULT IN DISQUALIFICA TION TO BEGIN YOU WILL LINE UP BEHIND THE STARTING LINE ON THE COMMAND GO THE CLOCK WILL START AND YOU WILL BEGIN PEDALING AT YOUR OWN PACE TO COMPLETE THE REQUIRED DISTANCE OF 6 2 MILES YOU MUST COMPLETE describe the number of laps start and finish points and course layout YOU WILL BE SCORED ON YOUR ABIL ITY TO COMPLETE THE DISTANCE OF 6 2 MILES 10 KILOMETERS IN A TIME EQUAL TO OR LESS THAN THAT LISTED FOR YOUR AGE AND SEX IF YOU LEAVE THE DESIGNATED COURSE FOR ANY REASON YOU WILL BE DISQUALI FIED WHAT ARE YOUR QUES TIONS ABOUT THIS EVENT Administration After reading the instructions the event supervisor answers any related questions He then organizes the sol diers into groups of no more than ten and assigns each group to a scorer Scorers assign numbers to the soldiers in their groups and record each sol dier s number on the appropriate score card Timing Techniques The event supervisor is the timer He uses the commands Get set and Go Two stopwatches are used in case one fails As soldiers near the end of the 6 2 mile ride the event super visor starts calling off the time in 6 2 MILE BICYCLE TEST 14 25 if minutes and seconds for example Thirty twenty one thirty twenty two thirty twenty three and so Scorers Duties When the ev
98. One Push the log overhead until one the elbows lock Four Recover to the start posi Two Lower the log to the op tion posite shoulder Three Repeat the action of count one Four Recover to the start posi tion EXERCISE 1 TWO ARM PUSH UP AARNA FET RRAN Start Position Figure 8 18 8 16 Exercise 3 Straddle Jump Start Position Right or left shoul der position with feet together and fingers locked on top of the log Pull the log down with both hands to keep it from bouncing on the shoul der See 3 Figure 8 19 Cadence Moderate Movement A four count exercise at the count of One Jump to a side straddle Two Recover to the start posi tion Three Repeat the action of count one Four Recover to the start posi tion Exercise 4 Side Bender Start Position Right shoulder po sition with the feet about shoul der width apart See 4 Figure 8 19 Cadence Moderate Movement A four count exercise at the count of One Bend sideward to the left as far as possible bending the left knee Two Recover to the start posi tion Three Repeat the action of count one Four Recover to the start posi tion NOTE After doing the required number of repetitions change shoul ders and do an equal number to the right side SSS Start Position 4
99. Participants navigate to a set number of check or control points in a designated order Speed is impor tant since the winner is the one who reaches all the control points in the right order and returns to the finish area in the least time SCORE ORIENTEERING Quick thinking and strategy are major factors in score orienteering A competitor selects the check points to find based on point value and location Point values throughout the course are high or low depending on how hard the 9 13 markers are to reach Whoever collects the most points within a designated time is the winner Points are de ducted for returning late to the finish area LINE ORIENTEERING Line orienteering is excellent for training new orienteers The route is premarked on the map but check points are not shown The navagator tries to walk or run the exact map route While negotiating the course he looks for checkpoints or control marker signs The winner is determined by the time taken to run the course and the accuracy of marking the control points when they are found ROUTE ORIENTEERING This variation is also excellent for beginners The navigator follows a route that is clearly marked with signs or streamers While negotiating the course he records on the map the route being taken Speed and accuracy of marking the route determine the winner NIGHT ORIENTEERING Competitors in this event carry flashlights and navigate with map and compas
100. R 4 CHAPTER 5 CHAPTER 6 FM 21 20 Headquarters Department of the Army Washington DC 30 September 1992 Physical Fitness Training TABLE OF CONTENTS PAGE iii INTRODUCTION Leadership Responsibilities 14 Components of Fitness 1 3 Principles of 1 4 FITT iin ensem conten 1 4 Warm up and Cool down 1 7 Phases of Fitness 1 7 Types of Fitness 5 1 9 Age as a Factor in Physical Fitness 1 13 aes 1 14 CARDIORESPIRATORY FITNESS Physiology of Aerobic 2 0 Factors X MUSCULAR ENDURANCE AND STRENGTH Muscular Fitness 3 1 Muscular Contractions sse 3 1 Principles of Muscular Training 3 2 Workout 3 6 Major Muscle 5 3 9 Key Points to 3 12 Exercise 5 3 12 Exercise 3 35 FLEXIBILITY Stretching Techniques sss 4 1 FITTFacto
101. Strength training can be done every day only if the exercised muscle groups are rotated so that the same muscle or muscle group is not exercised on consecutive days There should be at least a 48 hour recovery period between workouts for the same muscle groups For example the legs can be trained with weights on Monday Wednesday and Friday and the upper body muscles on Tuesday Thursday and Saturday Recovery is also important within a workout The recovery time between different exercises and sets depends in part on the intensity of the workout Normally the recovery time between sets should be 30 to 180 seconds BALANCE When developing a strength training program it is important to include exercises that work all the major muscle groups in both the upper and lower body One should not work just the upper body thinking that running will strengthen the legs Most muscles are organized into opposing pairs Activating one muscle results in a pulling motion while acti vating the opposing muscle results in the opposite or pushing movement When planning a training session it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint s For example follow an overhead press with a lat pull down exercise This technique helps ensure good strength balance between opposing muscle groups which may in turn reduce the risk of injury Sequence the program to exer cise the large
102. T LISTED FOR YOUR AGE AND SEX WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT Administration After reading the instructions the event supervisor answers any related questions He then divides the soldiers 14 27 into groups of no more than three and assigns each group to a scorer Each soldier is issued a number which the scorer records on the scorecard Timing Techniques The event supervisor is the timer He uses the commands Get set and Go Two stopwatches are used in case one fails As the soldiers near the end of the 2 5 mile walk the event supervisor starts calling off the elapsed time in minutes and seconds for example Thirty three twenty two thirty three twenty three thirty three twenty four and so on Scorers Duties Scorers must observe the soldiers during the entire event and must en sure that the soldiers maintain a walk ing stride Soldiers who break into any type of running stride will be termi nated from the event and given a no go When the event is over scorers record the time in the 2 mile run block on the scorecard initial the ap propriate block and note in the com ment block that the time is for a 2 5 mile walk and whether or not the testee received a go or no go APPENDIX PHYSIOLOGICAL DIFFERENCES BETWEEN THE SEXES Soldiers vary in their physical makeup Each body reacts differently to varying degrees of physical stress and no two bodies react exactl
103. T UP This exercise is for the rectus abdominis and iliopsoas hip flexor muscles Position Lie on your back with your knees bent at approximately a 90 degree angle and feet anchored Place your hands behind your head Action Sit up until your trunk is in a vertical position relative to the floor while keeping the knees bent Lower yourself in a controlled manner to the starting position The number of repetitions you should do depends on the maximum number of sit ups you perform in two minutes Do three sets of 50 percent of your maximum number For example if you can do 60 sit ups in two minutes do three sets of 30 or more repetitions per set INCLINE SIT UP This exercise is for the rectus abdominis and iliopsoas muscles Position Lie on an incline board with your knees bent at approximately a 90 degree angle and your feet anchored The steeper the incline of the board the more difficult the sit up will be Interlace the fingers behind your head Action Cur your torso up as far as comfortably possible Return to the starting position This is one repetition Do 20 to 50 repetitions to muscle failure 3 34 ABDOMINAL CRUNCH This exercise is for the rectus abdominis muscle Position Lie on your back with both legs bent at the knees and the upper fegs at right angles to the floor Your arms should be crossed at chest level with the palms of the hands on their opposite shoulders Your ankles may be crossed but in a
104. This document reproduces the complete and unabridged text of a United States Army Field Manual first published by the Department of the Army Washington DC All source material contained in the reproduced document has been approved for public release and unlimited distribution by an agency of the US Government Any US Government markings in this reproduction that indicate limited distribution or classified material have been superseded by downgrading instructions that were promulgated by an agency of the US government after the original publication of the document No US government agency is associated with the publishing of this reproduction Digital viewer interface reformatting viewer interface bookmarks and viewer interface links were revised edited ammended and or provided for this edition by I L Holdridge This page and the viewer interface reformatting LL Holdridge 1999 All rights reserved 21 20 C1 HEADQUARTERS CHANGE 1 DEPARTMENT OF THE ARMY Washington DC 1 October 1998 PHYSICAL FITNESS TRAINING 1 Change FM 21 20 30 September 1992 as follows REMOVE OLD PAGES INSERT NEW PAGES 14 3 to 14 8 14 3 to 14 8 2 14 21 to 14 22 14 21 to 14 22 2 A star marks new or changed material 3 File this transmittal sheet in front of this publication DISTRIBUTION RESTRICTION proved for public release distribution is unlimited Field Manual No 21 20 PREFACE CHAPTER 1 CHAPTER 2 CHAPTE
105. WEDNESDAY ACT INTERVALS INT 8 x 440 IND AB DUR 45 MIN FLIP FLOP MONDAY S WORKOUT IN FIELD PLAN FOR ACT FARTLEK IN AG INT 60 9096 HRR DUR 32 MIN ACT PU SU INT MF DUR 45 MIN THURSDAY FLIP FLOP TUESDAY S WORKOUT AGR FIT NESS RELAYS INT 70 HRR NA DUR 30 20 MIN IN FIELD PLAN FOR ACT PRE PU SU IMP INT MF DUR 40 8 MIN ACT FARTLEK IN AG INT 60 9096 HRR DUR 35 MIN FRIDAY ACT ROAD MARCH 7 5 MLE W 35 LBS IN 2 5 HOURS ACT PLT 1 amp 2 SNDBG CIR PLT 3 amp 4 PRE PU SU IMP INT MF DUR 40 6 MIN IN FIELD PLAN FOR ACT ROAD MARCH 10 MLE W 35 LBS IN 3 5 HOURS ACT PU SU PULL UP IMP INT MF DUR 45 MIN LC APFT FOR GRADERS During the Last Man Up and Fartlek running the heart rate will vary depending on whether it is taken during the slower or the faster portion of the run The smaller and larger numbers provided for percent HRR should set the lower and upper limits respectively for a soldier s heart rate during this type of training During interval running the soldier should concern himself with running at the appropriate pace he should not monitor THR during interval work Figure 10 4 continued 10 9 MONDAY ACT DEVEL OPMENTAL STRETCHING INT SLIGHT TENSION NOT PAIN DUR 20 30 MIN ACT PLT 1 amp 2 STR CIR PLT 3 amp 4 PRE INT MF DUR 40 MIN ACT AGR INT 70 HRR DUR 35 MIN
106. Y OR LET YOUR KNEES EXCEED A 90 DEGREE ANGLE IF A REPETITION DOES NOT COUNT THE SCORER WILL RE PEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT UP THE UP POSITION IS THE ONLY AUTHORIZED REST POSI TION IF YOU STOP AND REST IN THE DOWN STARTING POSITION THE EVENT WILL BE TERMI NATED AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EF FORT TO SIT UP THE EVENT WILL NOT BE TERMINATED YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP RESTING POSITION OR TO HOLD YOURSELF IN THE REST POSI TION IF YOU DO SO YOUR PER FORMANCE IN THE EVENT WILL BE TERMINATED CORRECT PER FORMANCE IS IMPORTANT YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT UPS AS YOU CAN WATCH THIS DEMON STRATION The exercise is then demonstrated See Figure 14 6 for a list of points that need to be made during the demonstration WHAT ARE YOUR QUESTIONS Administration After reading the instructions the supervisor answers questions He then moves the groups to their testing sta tions The event supervisor cannot be a scorer At this point the testing is ready to begin Successive groups do the event until all soldiers have com pleted it Timing Techniques The event supervisor is the timer He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes He ends the event after two minutes by the command Halt Scorers Duties The score
107. YOUR NECK IS ABOVE THE BASE OF YOUR SPINE AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSI TION LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOUL DER BLADES TOUCH THE GROUND YOUR HEAD HANDS ARMS OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND AT THE END OF EACH REPETITION THE SCORER WILL STATE THE NUMBER OF SIT UPS YOU HAVE CORRECTLY COMPLETED A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VER TICAL POSITION FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE ADDITIONAL POINTS TO DEMONSTRATE FOR THE SIT UP EVENT The following points must be clarified during the demonstration To minimize stress to the neck it is recom mended that the soldier keep his chin curled downward and touching the top of his chest throughout the performance of the sit up event From the starting down position or during any phase of the sit up the soldier may not use his hands or arms to pull himself up to push off the ground floor or mat in order to help himself attain the up position Any of these procedures can give the violator an un fair advantage They also violate the intent of the event sit up event will be ter minated immediately for those soldiers who by pushing or pulling use their arms to as sist themselves in attaining the up position If a mat is used the entire body including the feet and head must be on the mat at the start From the starting
108. a comfortable pace The heart rate should be moni tored to determine the intensity The soldier should walk at least four times a week and add two minutes each week Cycling should be intense enough to let the soldier reach and maintain THR at least 30 minutes For swimming a soldier should set his THR at about 10 beats per minute lower then when running Cross country skiing requires vigorous movement of the arms and legs developing muscular and CR endurance to every workout until the duration reaches 45 to 60 minutes per workout He can increase the intensity by adding hills or stairs As the walker s fitness increases he should walk 45 to 60 minutes at a faster pace A simple way to increase walk ing speed is to carry the arms the same way as in running With this technique the soldier has a shorter arm swing and takes steps at a faster rate Swinging the arms faster to increase the pace is a modified form of race walking power walking which allows for more upper body work This method may also be used during speed marches After about three months even the most unfit soldiers should reach a level of conditioning that lets them move into a running program CROSS COUNTRY SKIING Cross country or Nordic skiing is another excellent alternative to the usual CR activities It requires vigor ous movement of the arms and legs which develops muscular and CR endurance and coordination Some of the highest level
109. a feel similar to that of free weights and exercise machines Resister Position Stand directly behind the exerciser with the fleshy left foot placed in a forward position and the right foot placed about 2 5 feet behind the left foot Action Keeping the back straight and the head up bend both legs at the same time and lower yourself slowly until the right knee barely touches the floor Return to the starting position This is one repetition After 8 to 12 repetitions to muscle failure repeat the action with the opposite leg forward portion of your forearms resting squarely on the exerciser s shoulders You may clasp your hands to gain extra leverage as long as you do not squeeze the exerciser s neck Be sure to place the same foot forward as the exerciser Action As the exerciser lowers himself apply a steady forceful pressure downward against his shoulders A slightly lesser pressure should be applied as the exerciser returns to the starting position 3 13 SINGLE LEG SQUAT This exercise is for advanced trainees quadriceps and gluteal muscles i Exerciser Position Face your partner and grasp his wrists Extend your right leg in front keep it straight but do not let it contact your partner Action Lower yourself in a controlled manner Next return to the upright position After 8 12 repetitions to muscle failure repeat this exercise with the other leg B Resister Position Face the exerciser with you
110. a whip s action DURATION minute 2 sets 30 seconds each Running Move in a running gait in chest to shoulder deep water with arms and hands under the water s surface This activity can be stationary or the exerciser may run from poolside to poolside Runners must concentrate on high knee action and good arm movement DURATION 10 to 20 minutes The Engine Stand in chest to shoulder deep water arms straight and in front of the body and parallel to the water with the palms facing down ward While walking forward raise the left knee to the left elbow then return to the starting position Con tinuing to walk forward touch the right knee to the right elbow and return to the starting position Be sure to keep the arms parallel to the water throughout the exercise DURATION 1 to 2 minutes 2 sets Cool Down This is required to gradually bring the body back to its pre exercise state It should last from five to seven min utes 8 22 Competitive fitness activities help in the development of assets that are vital to combat effectiveness Physical fitness is one of the foun dations of combat readiness and main taining it must be an integral part of every soldier s life This chapter dis cusses competitive fitness activities and athletic events that commanders can use to add variety to a unit s physical fitness program There is also a section on developing a unit intramu ral program Athletic and competi
111. ab the bent left leg below the knee and pull it gradually to the chest Hold this position for 10 to 15 seconds Gradually return to the starting position Repeat these motions with the opposite leg 4 13 PASSIVE STRETCHES Passive stretching is done with the help of a with a partner When stretching alone using a partner or equipment The examples in this chap towel may help the exerciser achieve a greater ter show passive stretching done with a towel or range of motion TOWEL STRETCHES ie 3 This stretches the abdominal and This stretches the abdominals obliques This stretches the hamstring calf pectoral muscles and latissimus dorsi and low back muscles Position Stand erect with the hands Position Stand erect with the hands Position Sit with the legs straight overhead and grasping a towel overhead and grasping a towel and together Grasping each end Action Pull tightly on the towel while Action Slowly bend sideways to the a short towel place the middle of reaching up and slightly arching the left as far as possible Hold for 10 to the towel over the balls of the feet back Hold for 10 to 15 seconds 15 seconds Repeat for the opposite Action Pulling on the towel come side While doing this stretch pulling on forward as far as possible keeping the towel with the bottom arm will the legs straight and the toes pulled hance the stretch back PARTNER ASSISTED CHEST STRETCH This exercise stretch
112. age from 220 FORMULA 12 22 220 age MHR GIVEN CALCULATION 220 20 200 BPM STEP 2 Determine the RHR in beats per minute BPM by counting the resting pulse for 30 seconds and multiply the count by two A shorter period can be used but a 30 second count is more accurate This count should be taken while the soldier is completely relaxed and rested How to determine heart rate is described be low Next determine the heart rate reserve HRR by subtracting the RHR from the estimated MHR If the soldier s RHR is 69 BPM the HRR is calculated as shown here FORMULA MHR RHR HRR CALCULATION 200 BPM 69 BPM 131 BPM STEP 3 Calculate the THR based 70 percent of a percentage sed on a good level of CR f itness FORMULA du x HRR RHR THR CALCULATION 70x131 BPM 69 1 BPM 160 7 BPM shown the percentage 70 per cent in this example is converted to the decimal form 0 70 before it is multiplied by the HRR The result is then added to the resting heart rate RHR to get the THR Thus the product obtained by multiplying 0 70 and 131 is 91 7 When 91 7 is added to the RHR of 69 a THR of 160 7 results When the calculations produce a frac tion of a heart beat as in the example the value is rounded off to the nearest whole number In this case 160 7 BPM is rounded off to give a THR of 161 BPM In summary a reasonably fit 20 year old soldi
113. alking for one to two minutes This causes a gradual increase in the heart rate blood pressure circulation and in creases the temperature of the ac tive muscles Slow joint rotation exercises for example arm circles knee ankle rotations to gradually increase the joints range of motion Work each major joint for 5 to 10 seconds Slow static stretching of the muscles to be used during the upcoming ac tivity This will loosen up muscles and tendons so they can achieve greater ranges of motion with less risk of injury Hold each stretch position for 10 to 15 seconds and do not bounce or bob Calisthenic exerciese as described in Chapter 7 to increase the inten sity level before the activity or con ditioning period Slowly mimic the activities to be performed example lift a lighter weight to warm up before lifting a heavier one This helps prepare the neuromuscular path Ways 4 2 The warm up warms the muscles increasing the flow of blood and reducing the risk of injury Position Stand with the back straight and feet shoulder width apart Place the hands on the hips THE COOL DOWN The following information explains the importance of cooling down and how todo it correctly Do not stop suddenly after vigorous exercise as this can be very danger ous Gradually bring the body back to its resting state by slowly de creasing the intensity of the activ ity After running for
114. alls between two point values the lower point value is used and recorded The two mile run event scorer also determines the point value for push ups and sit ups using the scoring standards on the reverse side of the scorecard The point values are recorded in the appropriate push up and sit up POINTS block and the event scorer prints his or her initials in the INITIALS block The two mile run event scorer totals the points from the three events and records the total APFT score in the TOTAL POINTS block ALTERNATE AEROBIC EVENT The event scorer prints the alternate aerobic event administered 800 yard swim 6 2 mile stationary bicycle ergometer 6 2 mile bicycle test or 2 5 mile walk in the ALTERNATE AEROBIC EVENT block The time the soldier completes the alternate aerobic event is recorded in minutes and seconds in the ALTERNATE AEROBIC EVENT block The standards for the alternate aerobic event tests are listed in FM 21 20 Chapter 14 Figure 14 9 Scoring for all alternate aerobic events is on a GO or NO GO basis No point values are awarded Circle GO if the soldier completes the alternate aerobic event within the required time or less Circle NO GO if the soldier fails to complete the alternate aerobic event within the required time The alternate aerobic event scorer also determines the point value for push ups and or sit ups using the scoring standards on the reverse side of the scorecard The point values are recorded in the appropriate push up and or
115. ance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger Whether the training uses expensive machines sandbags or partners the result is largely the same Sandbags are convenient for train ing large numbers of soldiers as they are available in all military units The weight of the bags can be varied depending on the amount of fill Sandbag exercises are very effective in strength training circuits Logs ammo boxes dummy rounds or other equip ment that is unique to a unit can also be used to provide resistance for strength training Using a soldier s own body weight as the resistive force is another excellent alternative method of strength training Pull ups push ups dips sit ups and single leg squats are examples of exercises which use a person s body weight They can improve an un trained soldier s level of strength Partner resisted exercises PREs are another good way to develop muscular strength without equipment especially when training large numbers of sol diers at one time As with all training safety is a critical factor Soldiers should warm up cool down and follow the principles of exercise previously outlined 3 12 Position Stand erect with both feet pointed straight ahead the PARTNER RESISTED EXERCISE In partner resisted exercises PREs a person exercises against a partner s opposing resistance The longer the partners work together the more
116. arm up a workout that develops cardiorespiratory fitness and or mus cular endurance and strength and a cool down See Figure 10 1 WARM UP CONDITIONING 1 MINUTE WALK SLOW JOG 20 45 MINUTES 2 3 MINUTES STRETCHING CARDIORESPIRATORY OR STRENGTH ACTIVITY 2 3 MINUTES CALISTHENICS PERIODS At the end of a well planned and executed PT session all soldiers should feel that they have been physically stressed They should also understand the objective of the training session and how it will help them improve their fitness levels STEP 7 CONDUCT AND EVALUATE TRAINING The commander and MFT now begin managing and supervising the day to day training They evaluate how the training is performed by monitoring its intensity using THR or muscle failure along with the duration of the daily workout The key to evaluating training is to determine if the training being con ducted will result in improvements in physical conditioning If not the training needs revision Leaders should DAILY EXERCISE SESSION COOL DOWN 2 3 MINUTES LOW INTENSITY EXERCISES 3 4 MINUTES STRETCHING TOTAL TIME 15 GENERALLY 30 60 MINUTES Figure 10 1 10 3 ACTIVITY SELECTION GUIDE PURPOSE STRENGTH Aerobics Bicycling Circuits Competitive Activities Calisthenics Cross Country Skiing x Grass Guerrilla Drills x Obstacle Courses x
117. artner or spotter to ensure proper form and the safety of the lifter Free Weight Exercises SQUAT This exercise is for the quadriceps and gluteal muscles Position Stand with the feet about shoulder width apart Hold straight In the lowest position the top of your thighs should the weight on your shoulders not go lower than parallel to the ground Do 8 to 12 repetitions Action Bend the knees until the tops of your thighs are parallel to muscle failure A 2 x 4 block may be placed under the heels to the ground Keep your head and shoulders upright and back to increase stability 3 21 HEEL RAISE This exercise is for the gastrocnemius and soleus muscles Position Place bar on your shoulders behind your neck Stand Action Rise upward on the toes and balls of the feet to full with the toes and the balls of the feet on a platform or a 4 x extension then slowly lower the heels as far as possible Do 4 board not bend the knees or jerk the hips Do 8 to 12 repetitions to muscle failure BENCH PRESS This exercise is for the pectoralis major triceps and deltoid muscles Position Hold a weight with an overhand grip palms facing Action Lower the bar to your chest keeping the feet flat on the away slightly wider than shoulder width Hold the bar directly floor Push the bar up to arm s length The elbows should be above your chest at arm s length kept wide and away from the body Keep the buttocks in contact w
118. at a pace of 1 minute 56 seconds 1 56 for each 440 yard run This can be done on a 440 yard track about 400 meters as follows 1 Run six to eight 440 yard repeti tions with each interval run at a 1 56 pace 2 Follow each 440 yard run done in 1 minute 56 secons by an easy jog of 440 yards for recovery Each 440 yard jog should take twice as much time as the work interval that is 3 52 each second of work there are two seconds of recovery Thus the work to rest ratio is 1 2 2 8 440 YARD TIMES FOR INTERVAL TRAINING 1 Mile Time 4 45 500 5 01 5 59 6 00 6 59 7 00 7 59 8 00 8 59 9 00 9 59 10 00 10 59 440 Yard Time 1 05 1 09 1 14 1 25 1 25 1 40 1 41 1 55 1 55 2 10 2 10 2 25 2 25 The slower 1 mile run times correspond to the slower 440 yard times as do the faster 1 mile times with In Fartlek training the soldier varies the intensity speed of the running throughout the workout the faster 440 yard times Table 2 1 To help determine the correct time intervals for a wide range of fitness levels refer to Table 2 1 It shows common mile times and the corre sponding 440 yard times Monitoring the heart rate response during interval training is not as im portant as making sure that the work intervals are run at the proper speed Because of the intense nature of inter val training during the work interval the heart rate will generally climb to 85
119. ate cadence Position Stand with the feet together the hands placed behind Action 1 Keeping the feet together jump sideways to the left the head with the fingers interlaced 2 Keeping the feet together jump sideways to the right 3 Repeat action 1 4 Repeat action 2 Use a moderate cadence FLUTTER KICK ep Position Lie on your back with the hands beneath the buttocks Action Alternately raise and lower the legs keeping the knees the head raised and the knees slightly bent slightly bent and the feet elevated 6 to 18 inches above the floor To do the flutter kick to cadence do one repetition per count Use a moderate cadence 7 10 BEND AND REACH Position Stand in a wide side straddle position with the palms facing each other and the arms overhead and straight Position Place the feet about shoulder width apart with the knees flexed Bend forward at the waist aligning the arms with the trunk and hips Keep the arms straight at all times during the exercise Keep the palms facing each other with the head and eyes initially to the front 7 11 Action 1 Bend at the knees and waist Slowly bring the arms down and reach between the legs as far as possible Make sure the angle formed by the upper and lower leg is never less than 90 degrees 2 Recover slowly to the start position 3 Repeat action 1 4 Repeat action 2 Use a slow cadence Action 1 Take a slight jump into the air while swi
120. ate fitness compo nents they are closely related Pro gressively working against resistance will produce gains in both of these components Muscular Contractions Isometric isotonic and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction They are described here Isometric contraction produces con traction but no movement as when pushing against a wall Force is pro duced with no change in the angle of the joint Isotonic contraction causes a joint to move through a range of motion against a constant resistance Common examples are push ups sit ups and the lifting of weights Isokinetic contraction causes the angle at the joint to change at a constant rate for example at 180 degrees per second To achieve a constant speed of movement the load or resistance must change at different joint angles to counter the varying forces produced by the muscle s at different angles This requires the use of isokinetic machines There are other resistance training machines which while not precisely controlling the speed of movement affect it by varying the resistance throughout the range of motion Some of these devices are classified as pseudo isoki netic and some as variable resistance machines Isotonic and isokinetic contractions have two specific phases the concen tric or positive phase and the eccen tric or negative phase In the concen tric phas
121. atform and the other at the base Low Belly Over Soldiers mount the low log and jump onto the high log 10 BELLY CRAWL They grasp over the top of the log with both arms keeping the belly area in contact with it They swing their legs over the log and lower themselves to the ground Belly Crawl Soldiers move forward under the wire on their bellies to the end of the obstacle To reduce the ten dency to push the crawling surface it is filled with sand or sawdust to the far end of the obstacle The direction of negotiating the crawl is reversed from time to time Easy Balancer Soldiers walk up one inclined log and down the one on the other side to the ground Tarzan Soldiers mount the lowest log walk the length of it then each higher log until they reach the horizontal lad der They grasp two rungs of the ladder and swing themselves into the air They negotiate the length of the ladder by releasing one hand at a time and swinging forward grasping a more distant rung each time WHITE GROUP 11 EASY BALANCER Figure 8 9 8 8 12 TARZAN 16 SWING STOP AND JUMP Blue Group This group contains the third six obstacles These are described below and numbered 13 through 18 in Figure 8 10 High Step over Soldiers step over each log while alternating their lead foot or using the same one Swinger Soldiers climb over the swing log to the ground on the opposite side Low Wire Soldiers move under the wire
122. ats per minute basic training Battalion Training Management System centigrade coronary artery disease cardiopulmonary resuscitation captain cardiorespiratory cardiovascular screening program Department of the Army Department of Defense emergency deployment readiness exercise Expert Infantryman Badge electrically operated stationary bicycle Fahrenheit frequency intensity time type field manual field training exercise high density lipoprotein headquarters Headquarters Department of the Army heart rate reserve identification initial entry training inspector general kilometers per hour Glossary 1 lat LCE LDL MACOM MEDDAC METL MFT MOS MPH MRDA MRE NCO NCOIC NGR OIC OST OSUT Pam PE PNF PRE PT pts PU RC rep RHR RICE ROTC sec SCUBA SDT SOP SU TB med TDA THR TRADOC TSP latissimus dorsi load carrying equipment low density lipoprotein major Army command medical department activity mission essential task list master fitness trainer maximum heart rate minute s military occupational specialty miles per hour military recommended dietary allowance meal ready to eat noncommissioned officer noncommissioned officer in charge National Guard regulation number officer in charge one station training one station unit training pamphlet perceived exertion proprioceptive neuromuscular facilitation partne
123. barbell Improve the unit s average APFT score through each soldier obtain ing a minimum score of 80 points on the push up and sit up events and 70 points on the 2 mile run Decrease the number of physical training injuries by 25 percent through properly conducted train ing The commander and MFT identify and prioritize the objectives STEP 3 ASSESS THE UNIT With the training objectives estab lished the commander and MFT are ready to find the unit s current fitness level and measure it against the desired level Giving a diagnostic is one way to find the current level Another way is to have the soldiers road march a certain distance within a set time while carrying a specified load Any quantifiable physically demanding mission essential task can be used as an assessment tool Training records and reports as well as any previous ARTEP EDREs and so forth can also provide invaluable information STEP 4 DETERMINE TRAINING REQUIREMENTS By possessing the unit s fitness capa bilities and comparing them to the standards defined in training objec tives leaders can determine fitness training requirements When after extensive training soldiers cannot reach the desired levels of fitness training requirements may be too idealistic Once training requirements are deter mined the commander reviews higher headquarters long and short range training plans to identify training events and alloca
124. be very cautious to avoid getting frost bite Covering exposed parts of the body will substantially reduce the risks DEHYDRATION Dehydration can result from losing body fluids faster than they are re placed Cold environments are often dry and water may be limited As a result soldiers may in time become dehydrated While operating in ex tremely cold climates trainers should check the body weights of the soldiers regularly and encourage them to drink liquids whenever possible WINDCHILL FACTOR Cooling Power of Wind on Exposed Flesh Expressed as an Equivalent Temperature under calm conditions Actual Thermometer Reading F EQUIVALENT CHILL TEMPERATURE F Estimated wind speed in mph wind speed greater than 40mp have little addi tional effect LITTLE DANGER In 0 5 hr with dry skin Maximum danger of false sense of security one minute INCREASING DANGER GREAT DANGER Danger from freezing of exposed flesh within Flesh may freeze within 30 seconds Trenchfoot and immersion foot may occur at any point on this chart INSTRUCTIONS MEASURE local temperature and wind speed if possible If not ESTIMATE Enter table at closest 5 F interval along the top and with appropriate wind speed along left side Intersection gives approximate equivalent chill temperature That is the temperature that would cause the same rate of cooling under calm conditions Note that regardless of cooling rate
125. be the correct level of intensity during CR exercise By determining one s maximum heart rate resting heart rate and relative conditioning level an appropriate THR or intensity can be prescribed One s ability to monitor the heart rate is the key to success in CR training Note Ability group run ning is better than unit running be cause unit running does not accommo date the individual soldier s THR For example some soldiers in a formation may be training at 50 percent HRR and others at 95 percent HRR As a result the unit run will be too intense for some and not intense enough for others The heart rate during work or exer cise is an excellent indicator of how much effort a person is exerting Keeping track of the heart rate lets one gauge the intensity of the CR exercise being done With this information one can be sure that the intensity is enough to improve his CR fitness level Percent MHR Method With this method the THR is fig ured using the estimated maximal heart rate soldier determines his esti mated maximum heart rate by sub tracting his age from 220 Thus a 20 year old would have an estimated maximum heart rate MHR of 200 beats per minute 220 20 200 When using the MHR method one must compensate for its built in weak ness A person using this method may exercise at an intensity which is not high enough to cause a training effect To compensate for this a person who is in poo
126. brated and adjusted the soldier may end up pedalling against a resistance which is too great or not great enough In either case the test would not provide an accurate indication of the soldier s level of cardiorespiratory fitness The best type of stationary bicycle for testing has the following features Calibration adjustment Adjustable resistance displayed in kiloponds or newtons Odometer which accurately measures the distance traveled in either miles or tenths of miles or in kilometers and tenths of kilometers Examples of stationary bicycles which meet the above criteria are the mechanically braked Bodyguard 990 and Monark 868 Such bicycles can be used to accurately measure a person s rate of work or the total amount of work They are often called bicycle ergometers If the stationary bicycle has an odometer the soldier must pedal 6 2 miles 10 0 kilometers or 10 000 meters against a resistance set at 2 kiloponds or 20 newtons The test is completed when the soldier pedals 6 2 miles 10 0 kilometers He receives a Go if he is below or at the time allotted for his particular age group and gender Care should be taken to ensure that when using a stationary bicycle which measures distance in kilometers the test is ended at 10 kilometers not 6 2 kilometers There are many electrically operated stationary bicycles EOSBS on the market and in gymnasiums on Army installations Most of them are designed for physical fitness tra
127. buted In accordance with DA Form 12 11E requirements for FM 21 20 Physical Fitness Training Qty rqr block no 0165 U S Government Printing Office 1994 300 421 82850
128. carpeted surface This gives you a feel for the shoes Carefully inspect the shoes for defects that might have been missed by quality control Do the following Place the shoes on a flat surface and check the heel from behind to see that the heel cup is perpendicular to the sole of the shoe Feel the seams inside the shoe to determine if they are smooth even and well stitched Check for loose threads or extra glue spots they are usually signs of poor construction The shoes ability to protect you from injury decreases as the mileage on them increases Record the number of miles you run with them on a regular basis and replace the shoes when they have accumulated 500 to 700 miles even if they show little wear 1 Rigid Foot Foot tends to stay rigid and does not conform to the ground d eS Extreme Wear Outside Edge 9 Arch Outside of of Sole is Shoe Sole Broken Down from Rolling Out Typical Injuries Impact Injuries Hip Pain Shin Splints Heel Pain Stress Fractures Ankle Sprains Knee Pain Select a Shoe with these Features Maximum Shock Absorbtion and Cushioning Dual Density Midsole with the Firmer Denser Portion on the Outer Edge Curved Last Flexible Sole Elevated Heel Flared Heel Impact Control Shoe Padded Hee Cord Protector Eievoted Denser Midsole Material tor impact Control Flexibility Notch uoo ushioned RA Midsole Heel St
129. ce At the same time number one soldier moves toward his partner He places his abdominal area onto his part ner s right or left shoulder and leans over Number two soldier puts his arms around the back of his partner s knees and stands up On command they move forward until the command for changeover They then change positions Cross Carry On command number two soldier bends over at the waist He twists slightly to the left with feet spread apart in a balanced position At the same time number one soldier moves toward his partner s left side and leans over his partner s back Number two soldier with his left arm reaches around his partner s legs At the same time he reaches around his partner s back with his right arm being careful not to grab his partner s neck or head He then stands up straight holding his partner on his back On command they move forward until the command for changeover They then change positions Saddle Back Piggyback Carry On command number two soldier bends at the waist and knees with his hand on his knees and his head up To assume the piggyback position num ber one soldier moves behind his ner places his hands on his partner s shoulders and climbs carefully onto his partner s hips As number one soldier climbs on number two soldier grasps his partner s legs to help support him Number one soldier places his arms over his partner s shoulders and cr
130. ce most of the body s energy needs It also brings into play a fairly complex set of physiological events To provide enough energy producing oxygen to the muscles the following events occur Greater movement of air through the lungs ncreased movement of oxygen from the lungs into the blood stream ncreased delivery of oxygen laden blood to the working muscles by the heart s accelerated pumping action Regulation of the blood vessel s size to distribute blood away from inac tive tissue to working muscle Greater movemen t of oxygen from the blood into the muscle tissue Accelerated return of veinous blood to the heart Correctly performed aerobic exer cise over time causes positive changes in the body s CR system These changes allow the heart and vascular systems to deliver more oxygen rich blood to the working muscles during exercise Also those muscles regularly used during aerobic exercise undergo positive changes By using more oxygen these changes let the muscles make and use more energy during exercise and as a result the muscles can work longer and harder During maximum aerobic exercise the trained person has an creased maximum oxygen consump tion VOomax He is better able to process oxygen and fuel and can there fore provide more energy to the work ing muscles also called aerobic capacity is the most widely accepted single in dicator of one s CR fitness level
131. ce run and number of sprints per formed should increase as the soldiers conditioning improves CROSS COUNTRY RUNNING Cross country running conditions the leg muscles and develops CR en durance It consists of running a certain distance on a course laid out across fields over hills through woods or on any other irregular terrain It can be used as both a physical condi tioning activity and a competitive event The object is to cover the distance in the shortest time The unit is divided into ability groups using 2 mile run times Each group starts its run at the same time This lets the better conditioned groups run farther and helps ensure that they receive an adequate training stimulus The speed and distance can be increased gradually as the soldiers conditioning improves At first the distance should be one mile or less depending on the terrain and fitness level It should then be gradually in creased to four miles Cross country runs have several advantages they provide variety in physical fitness train ing and they can accommodate large numbers of soldiers Interest can be stimulated by competitive runs after soldiers attain a reasonable level of fitness These runs may also be com bined with other activities such as compass work orienteering Road Marches The road or foot march is one of the best ways to improve and maintain fitness Road marches are classified as either administrative or tactical
132. ce to cause muscle failure improves both muscular endurance and strength soldiers progress they 1 6 All exercises sessions should include stretching during the warm up and cool down will make better strength gains by doing two or three sets of each resis tance exercise Flexibility exercises or stretches should be held for varying times de pending on the objective of the session For warming up such as before a run each stretch should be held for 10 to 15 seconds To improve flexibility it is best to do stretching during the cool down with each stretch held for 30 to 60 seconds If flexibility improvement is a major goal at least one session per week should be devoted to developing it TYPE Type refers to the kind of exercise performed When choosing the type the commander should consider the principle of specificity For example to improve his soldiers levels of CR fitness the major fitness component in the 2 mile run he should have them do CR types of exercises These are discussed in Chapter 2 Ways to train for muscular strength and endurance are addressed in Chap ter 3 while Chapter 4 discusses flexi bility These chapters will help com manders design programs which are tailor made to their soldiers needs The basic rule is that to improve performance one must practice the particular exercise activity or skill he wants to improve For example to be good at push ups one must do
133. ck carrying sandbags One player from each team lines up at the starting line with a full sandbag in each hand He hands the sandbags off to a team mate when he finishes his part of the race This continues until the last team player crosses the finish line Placings are determined by the teams order of finish Team Flexibility In this event if teams are numeri cally equal all members of each team should participate If not as many team members should participate as possible Each team s anchor person places his foot against a wall or a curb He stretches his other foot as far away as possible as in doing a split The next team member puts one foot against the anchor man s extended foot and does a split stretch This goes on until all team members are stretched They cover as much distance as possible keeping in contact with each other The team that stretches farthest from the start point without a break in their chain is the winner Medicine Ball Throw This event uses four member teams The teams begin by throwing the ball from the same starting line When it lands the ball is marked for each team thrower and the next team player throws from this spot This is repeated until all the team s players have thrown The team whose combined throws cover the most distance is the winner J ob Related Events The organizer should use his imagi nation when planning activities He may incorporate soldier skills required o
134. cle High Jumper Sit Up all types TS 30 60 seconds The Engine or Cross Country Skiier All Fours Run stationary 3 MAINTENANCE TRAINING Ski Jump Sit Ups all types TS 30 60 seconds Push Up varied hand positions TS 30 60 seconds Mule Kick Flutter Kick The Engine The Swimmer TS timed set Because of a lower level of fitness 45 seconds will usually be the upper limit Performing grass drills can improve CR endurance help develop muscular endurance and strength and speed up reaction time Since these drills are extremely strenuous they should last for short periods 30 to 45 seconds per exercise The two drills described here each have four exercises Leaders can develop additional drills locally The soldiers should do a warm up before performing the drills and do a cool down afterward The instructor Figure 7 4 does all the activities so that he can gauge the intensity of the session The commands for grass drills are given in rapid succession without the usual preparatory commands To prevent confusion commands are given sharply to distinguish them from comments or words of encouragement As soon as the soldiers are familiar with the drill they do all the exercises as vigorously and rapidly as possible and they do each exercise until the Grass drills are exercise movements that feature rapid changes in body position Soldiers should do a warm up before performing grass dril
135. concen trate on muscular strength should use weights which let him do three to seven repetitions before his muscles fatigue Thus for strength development the weight used should be a 3 7 RM On the other hand the person who wants to concentrate on muscular endurance should use a 12 RM When using a 12 RM as the training intensity the more repetitions performed per set over time the greater will be the improve ment in muscular endurance Con versely the greater the number of repetitions performed the smaller will be the gains in strength For example a person who regularly trains with a weight which lets him do 100 repeti tions per exercise a 1OO RM greatly increases his muscular endurance but minimally improves his muscular strength See Chapter 3 for informa tion on resistance training exercise sessions should include stretching during the warm up and cool down One should stretch so there is slight discomfort but no pain when the movement is taken beyond the normal range of motion See Chapter 4 for information on stretching TIME Like intensity the time spent exer cising depends on the type of exercise being done At least 20 to 30 continu ous minutes of intense exercise must be used in order to improve cardiorespi ratory endurance For muscular endurance and strength exercise time equates to the number of repetitions done the average soldier 8 to 12 repetitions with enough resistan
136. ction ARMS AND SHOULDERS e X V J Position Stand with the back straight and feet shoulder width Action Rotate the shoulders forward and make a large circu Extend the arms outward to shoulder height lar motion with the arms Repeat the action in the opposite direction Do this three times in each direction Position Stand in the same manner as for the neck rotation Action Rotate the hips clockwise while keeping the back straight Repeat the action in a counterclockwise direction Do this three times in each direction 4 4 KNEES AND ANKLES the knees slightly bent 22 Position Stand with the feet together and bend at the waist with Actio Place the hands above the knees and rotate the legs in a clockwise direction Repeat the action in a counterclock Common Stretching Exercises The following exercises improve flexibility when performed slowly regularly and with gradual progres sion Static passive and PNF stretches are shown CAUTION Some of these exercises may be difficult or too strenuous for unfit or medically limited soldiers Common sense should be used n se lecting stretching exercises 4 5 wise direction Do this three times in each direction STATIC STRETCHES Assume all stretching positions slowly until you feel tension or slight discomfort Hold each position for at least 10 to 15 seconds during the warm up and cool down Develop mental stretching
137. d continue to alternate legs DURA TION 30 seconds 15 seconds per leg Rear Leg Lift Stand in chest to shoulder deep water with hands on the pool s edge chest to the wall Raise one leg back and up from the hip extend it and point the foot Then pull the leg back to the starting posi tion Alternate these actions back and forth with each leg DURATION 20 seconds 10 seconds each leg AN AQUATIC EXERCISE WORKOUT CENTER PFET TT Leg Overs Rear Leg Lifts Alternate Toe Touch mAs Wb Stride Hop f TY Side Leg Raises Bounce Raise on Toes Walking Crawl Bounding Place Side Bender 3 Bouncing RS Poolside Knees Up Supine Twisting Legs Supine Scissors Kick Push Away Gutter Push Ups Front Flutter Kick Running The Engine Figure 8 21 8 20 Alternate Toe Touch Stand waist deep water Raise the left leg as in kicking while touching the elevated toe with the right hand At the same time rotate the head toward the left shoulder and push the left arm back ward through the water Alternate these actions back and forth with each leg and opposite hand DURATION 2 minutes Side Straddle Hop Stand in waist deep water with hands on hips and feet together Jump sideward and land with feet about two feet apart Then return to the starting position and repeat the jumping action DURATION 2 min utes Stride Hop Stand in waist deep water with hands on hips and feet together
138. d even loss of consciousness As a general rule one should exhale during the positive concentric phase of contraction as the weight or weight stack moves away from the floor and inhale during the negative eccentric phase as the weight returns toward the floor EXERCISE SELECTION When beginning a resistance train ing program the soldier should choose about 8 to 16 exercises that work all of the body s major muscle groups Usu ally eight well chosen exercises will serve as a good starting point They should include those for the muscles of the leg low back shoulders and so forth The soldier should choose exer cises that work several muscle groups and try to avoid those that isolate single muscle groups This will help him train a greater number of muscles in a given time example doing lat pull downs on the lat machine works the latissimus dorsi of the back and the biceps muscles of the upper arm On the other hand an exercise like con centration curls for the biceps muscles of the upper arm although an effective exercise only works the arm flexor muscles Also the concentration curl requires twice as much time as lat pull downs because only one arm is worked at a time Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement oc curs during a repetition For most people especially beginners most of the exercises in the program should be multi j
139. d the event scorer will convert raw scores to point scores using the scoring standards on the back of the scorecards See Figure 14 1 See page 14 8 1 for instructions on completing DA Form 705 ARMY PHYSICAL FITNESS TEST SCORECARD LAST FIRST MIDOLE Army Physical Fitness Test Scorecard DATE GRADE aG Cate GRAIG Ae DATE WEIGHT pieces BODY FAT MB OC n RENTS WEGHT WEIGHT BODY ibs GO WO GO GO NO GO TES GO NO GO GO NO GO Irons PORTS Pante EU Rew c ON ALTENA TE EMT powers Ai ritu aont PONTA ARRA C even mue 50 NOGO Signature Signaure NO GQ NCOIC O C Signature COMMENTS COMMENTS SPECIAL INSTRUCTION USEINK Tie DA Form 706 LEGEND PU PUSH UPS SU SIT UPS MR 2 WILE RUN APFT ARM Y PHYSICAL FITNESS TEST DA FORM 705 JUN 98 Figure 14 1 14 3 GO Tras Audhanty 10 USC 301 21g Principal purpese record of ndsidua scos on physica events 5 TEST SIX TEST SEVEN TEST EIGHT oe GRAUE Wo d ces FAT BODY FAT 5 ibe GO 190 50 Pers t GO NOGO FUREN Twracrs wax Tota Pome B ALCTERIIATIE AeRORIC GO Signatura Data Required by the Act of 1974 Mandatory or wolontery disciosure ond
140. day and Thursday Stretching exercises are done in every training session to en hance flexibility By training continu ously in this manner equal emphasis 1 5 The time required Partner Resisted Exercises Body Weight Exercises Pushups Situps Pullups Dips etc Endurance Stretch before and after each exercise session 3 times week Developmental Stretching To improve flexibility stretch 2 3 times week Tension and slight discomfort NOT PAIN Warm up and Cool down Stretches to do 10 15 seconds stretch 8 12 repetitions of each exercise Developmental Stretches 30 60 seconds stretch Stretching Static Passive be given to developing muscular endurance and strength and to CR fitness while training five days per week If the unit s mission requires it some muscular and some CR training can be done during each daily training session as long as a hard day recovery day approach is used For example if a unit has a hard run on Monday Wednesday and Friday it may also choose to run on Tuesday and Thurs day However on Tuesday and Thurs day the intensity and or distance time should be reduced to allow recovery Depending on the time available for each session and the way training sessions are conducted all components of fitness can be developed using a three day per week schedule How ever a five day per week program is much better than three per week See Traini
141. de arm reach back and hold the exerciser s ankles Action Provide a firm foundation upon which the exerciser can place his legs and keep them tightly anchored during the exercise ABDOMINAL CRUNCH This exercise is for the rectus abdominis and external and internal oblique muscles ei Exerciser Position Lie down with your arms crossed over your chest the backs of your lower legs resting over your partner s back and your upper leg placed at right angles to the floor Action Curl your neck off the ground and curl your upper body up toward your knees Progressively lift your shoulders upper back and finally lower back off the ground Hold this position briefly while forcefully tensing your abdominal muscles Return slowly to the starting position and repeat Do 20 to 50 repetitions to muscle failure pe Resister Position Kneel with both forearms on the ground Action Allow the exerciser to place the back of his lower legs on your back DO NOT HOLD HIS LEGS DOWN This eliminates the iliopsoas muscle from the exercise and instead isolates the rectus abdominis and external and internal oblique muscles TRAINING WITH EQUIPMENT Units in garrison usually have access to weight rooms with basic equipment for resistance training exercises The ex ercises described here require free weights and supporting equipment Although not shown below for the sake of simplicity all exercises done with free weights require a p
142. diers If there are 10 stations and 40 soldiers to be trained the soldiers should be divided into 10 groups of four each Each station must then be equipped to handle four soldiers For example in this instance a rope jump ing station must have at least four jump ropes It is vital in a free circuit that no soldier stand around waiting for equipment Having enough equipment reduces bottlenecks slowdowns and poor results Number of Times a Circuit is Completed To achieve the desired training effect soldiers may have to repeat the same circuit several times For example a circuit may have ten stations Soldiers may run through the circuit three times exercising for 30 seconds at each station and taking 15 seconds to move between stations The exercise time at each station may be reduced to 20 seconds the second and third time through The whole workout takes less than 45 minutes including warm up and cool down As soldiers become better conditioned exercise periods may be increased to 30 seconds or longer for all three rotations Another option is to have four rotations of the circuit Sequence of Stations Stations should be arranged in a se quence that allows soldiers some re covery time after exercising at strenu ous stations Difficult exercises can be alternated with less difficult ones After the warm up soldiers can start a circuit at any station and still achieve the objective by completing the full circu
143. do on the APFT This recommendation made after consultation with the profiled soldier should address the soldier s abilities and preference and the equipment available See DA Form 3349 Physi cal Profile referenced in AR 40 501 The profiled soldier must perform all the regular APFT events his medi cal profile permits Each soldier must earn at least 60 points on the regular events to receive a go He must also complete the alternate event in a time equal to or less than the one listed for his age group For example a soldier whose profile forbids only running will do the push up and sit up events and an alternate aerobic event He must get at least a minimum passing score on each event to earn a go for the test A soldier whose profile prevents two or more APFT events must complete the 2 mile run or an alternate aerobic event to earn a go on the test Soldiers who cannot do any of the aerobic events due to a profile cannot be tested Such information will be recorded in their official military record The standards for alternate events are listed in Figure 14 9 Scoring for all alternate events is on a go no go basis Soldiers who do push up and sit up events but who take an alternate aerobic event are not awarded promo tion points for APFT performance Alternate Events Alternate APFT events assess the aerobic fitness and muscular endur ance of soldiers with permanent medi cal profiles or long ter
144. e Shrug 8 12 reps 8 12 reps STATION 9 STATION 6 Lat Pull Down Bench Press 8 12 reps 8 12 reps STATION 8 STATION 7 Military Press Seated Row 8 12 reps 8 12 reps Figure 7 1 7 4 SAMPLE CIRCUIT FOR CARDIORESPIRATORY ENDURANCE STATION 14 All Fours Run 30 seconds STATION 13 Mule Kicks 30 seconds STATION 12 Twisting Sit up 30 seconds STATION 11 Steam Engine 30 seconds STATION 10 Knee Bender 30 seconds STATION 9 Bicycle 30 seconds STATION 1 Stationary Run 30 seconds Do 2 3 complete rotations Stations may be 25 30 meters apart to allow more running STATION 8 Wide Hand Push Ups 30 seconds Figure 7 2 7 5 STATION 2 Push Up 30 seconds STATION 3 Side Straddle Hop 30 seconds STATION 4 Sit Up 30 seconds STATION 5 Ski Jumps 30 seconds STATION 6 Flutter Kicks 30 seconds STATION 7 Bend and Reach done slowly 30 seconds SAMPLE CIRCUIT FOR PUSH UP AND SIT UP IMPROVEMENT STATION 1 Elevated Push Up 30 seconds STATION 8 STATION 2 Bicycle Twisting Sit Up 30 seconds 30 seconds Do 1 2 complete rotations STATION 7 STATION 3 Close Hand Push Up Parallel Dips 30 seconds 30 seconds Time may decrease to 20 sec on the second rotation STATION 6 STATION 4 Flutter Kick Sit Up 30 seconds 30 seconds Move immediately from station to station If too fatigued push ups may be
145. e There is no danger of freezing the lungs However without proper pre cautions hypothermia frostbite and dehydration occur HYPOTHERMIA If the body s core temperature drops below normal its ability to regulate its temperature can become impaired or lost This condition is called hypother mia It develops because the body cannot produce heat as fast as it is losing it This can lead to death The chance of a soldier becoming hypothermic is a major threat any time he is exposed to the cold Some symptoms of hypothermia are shivering loss of judgment slurred speech drowsiness and muscle weak ness During exercise in the cold people usually produce enough heat to maintain normal body temperature As they get fatigued however they slow down and their bodies produce less heat Also people often overdress for exercise in the cold This makes the body sweat The sweat dampens the clothing next to the skin making it a good conductor of heat The combination of decreased heat production and increased heat loss can cause a rapid onset of hypothermia Some guidelines for dressing for cold weather exercise are shown in Figure 12 1 Hypothermia develops when the body cannot produce heat as fast as it is losing it GUIDELINES FOR DRESSING FOR EXERCISE IN THE COLD Clothing for cold weather should protect insulate and ventilate Protect by covering as large an area of the body as possible Insulat
146. e shortening the muscle contracts while in the eccentric phase elongation the muscle returns to its normal length For example on the upward phase of the biceps curl the biceps are shortening This is a con centric positive contraction During the lowering phase of the curl the biceps are lengthening This is an eccentric negative contraction A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically As a result the muscle may be able to handle more of an overload eccentri cally This greater overload in return may produce greater strength gains The nature of the eccentric contrac tion however makes the muscle and connective tissue more susceptible to damage so there is more muscle sore ness following eccentric work When a muscle is overloaded whether by isometric isotonic or isokinetic contractions it adapts by becoming stronger Each type of contraction has advantages and disadvantages and each will result in strength gains if done properly The above descriptions are more important to those who assess strength than to average people trying to de velop strength and endurance Actu ally a properly designed weight train ing program with free weights or resistance machines will result in improvements in all three of these categories Principles of Muscular Training To have a good exercise program the seven principles of exercise de scribed in Chap
147. e activities Imagination and field expediency are important elements in developing cir cuits that hold the interest of soldiers See Figures 7 1 through 7 3 Arrange the Stations A circuit usually has 8 to 12 stations but it may have as many as 20 After deciding how many stations to include the designer must decide how to ar range them For example in a circuit for strength training the same muscle group should not be exercised at con secutive stations One approach is to alternate push ing exercises with pulling exercises which involve movement at the same joint s For example in a strength training circuit exercisers may follow the pushing motion of a bench press with the pulling motion of the seated row This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull down Another approach might be to alternate be tween upper and lower body exercises By not exercising the same muscle group twice in a row each muscle has 7 3 a chance to recover before it is used in another exercise If some exercises are harder than others soldiers can alter nate hard exercises with easier ones The choice of exercises depends on the objectives of the circuit Select the Training Sites Circuits may be conducted out doors or indoors If the designer wants to include running or jogging a certain distance between stations he may do this in se
148. e left hand Place the right hand under the log See 1 Figure 8 16 Left Hand Start Position Move This command is done the same way as the preceding command However the left hand is under the log and the right hand encircles its far side See 2 Figure 8 16 Right Shoulder Position Move This command is given from the right hand start position On the command Move pull the log upward in one continuous motion to the right shoulder At the same time move the left foot to the rear and stand up facing left Balance the log on the right shoulder with both hands See 3 Figure 8 16 This movement cannot be done from the left hand start posi tion because of the position of the hands 1 RIGHT HAND START POSITION 2 LEFT HAND START POSITION 3 RIGHT SHOULDER POSITION Figure 8 16 Left Shoulder Position Move This command is given from the left hand start position On the com mand Move pull the log upward to the left shoulder in one continuous motion At the same time move the right foot to the rear and stand up facing right Balance the log on the left shoulder with both hands See 4 Figure 8 17 This movement cannot be done from the right hand start position Waist Position Move From the right hand start position pull the log waist high Keep the arms straight and fingers laced under the log The body is inclined slightly to the rear and the chest is lifted and arched S
149. e supervision of the actual training Resources Identifying the necessary equipment facilities and training aids during the planning phase gives the trainer ample time to prepare for the training The early identification and acquisition of resources is necessary to fully implement the training program The bottom line is that training pro grams must be developed using re sources which are available STEP 6 DEVELOP A TRAINING SCHEDULE The fitness training schedule re sults from leaders near term plan ning Leaders must emphasize the development of all the fitness compo nents and follow the principles of exercise and the FITT factors The training schedule shows the order in tensity and duration of activities for PT Figure 10 1 illustrates a typical PT session and its component parts 10 2 There are three distinct steps planning a unit s daily physical train ing activities They are as follows 1 Determine the minimum frequency of training Ideally it should in include three cardiorespiratory and three muscular conditioning ses sions each weeks See the FITT factors in Chapter 1 2 Determine the type of activity This depends on the specific purpose of the training session See Figure 10 2 For more information on this topic see Chapters 1 2 and 3 3 Determine the intensity and time of the selected activity See the FITT factors in Chapter 1 Each activity period should include a w
150. e than 12 repeti tions of a given exercise This is his 124 repetition maximum 124 RM With continued training the greater the number of repetitions per set the greater will be the improvement in muscle endurance and the smaller the gains in strength For example when a soldier trains with a 25 RM weight gains in muscular endurance will be greater than when using a 15 RM weight but the gain in strength will not be as great To optimize a soldier s performance his RM should be deter mined from an analysis of the critical tasks of his mission However most soldiers will benefit most from a resis tance training program with an 8 12 RM Whichever RM range is selected the soldier must always strive to over load his muscles The key to overload ing a muscle is to make that muscle exercise harder than it normally does An overload may be achieved by any of the following methods Increasing the resistance Increasing the number of repeti tions per set Increasing the number of sets Reducing the rest time between sets Increasing the speed of movement in the concentric phase Good form is more important than the speed of movement Using any combination of the above PROGRESSION When an overload is applied to a muscle it adapts by becoming stronger and or by improving its endurance Usually significant increases in strength can be made in three to four weeks of proper training depending on the in
151. e that anatomically feet usually fall into one of three categories Some people have floppy feet that are very loose jointed Because feet like this are too mobile they give when they hit the ground These people need shoes that are built to control the foot s motion At the other extreme are people with rigid feet These feet are very tight jointed and do not yield enough upon impact To help avoid impact related injuries these people need shoes that cushion the impact of running Finally the third type or normal foot falls somewhere between mobile and rigid This type of foot can use any running shoe that is stable and properly cushioned Use the chart at Figure E 1 to help you determine what kind of foot you have Then read the information on special features you should look for in a shoe When shopping for running shoes keep the following in mind Expect to spend between 30 and 100 for a pair of good shoes Discuss your foot type foot problems and shoe needs with a knowledgeable salesperson Check the PX for available brands and their prices before shopping at other stores Buy a training shoe not a racing shoe When trying on shoes wear socks that are as similar as possible to those in which you will run Also be sure to try on both shoes Look at more than one model of shoe Choose a pair of shoes that fit both feet well while you are standing Ask if you can try running in the shoes on a non
152. ecial fitness programs for these soldiers Those who have been exercising regularly may continue to exercise at the same level as they did before reaching age 40 A program based on the principles of ex ercise and the training concepts in this manual will result in a safe long term conditioning program for all soldiers Only those age 40 and over who have not been exercising regularly may need to start their exercise program at a lower level and progress more slowly than younger soldiers Years of inac tivity and possible abuse of the body cannot be corrected in a few weeks or months As of 1 January 1989 soldiers reach ing age 40 are no longer required to get clearance from a cardiovascular screen ing program before taking the APFT Only a medical profile will exempt them from taking the biannual record APFT They must however have periodic physical examinations in ac cordance with AR 40 501 and NGR 40 501 These include screening for cardiovascular risk factors Evaluation To evaluate their physical fitness and the effectiveness of their physical fitness training programs all military personnel are tested biannually using the APFT in accordance with AR 350 15 Refer to Chapter 14 However commanders may evaluate their physi cal fitness programs more frequently than biannually SCORING CATEGORIES There are two APFT categories of testing for all military personnel Ini tial Entry Training IET and the Army Sta
153. ed the test s OIC or NCOIC signs all scorecards and returns them to the unit s commander or designated repre sentative Test Results The soldier s fitness performance for each APFT event is determined by converting the raw score for each event to a point score Properly interpreted performance on the APFT shows the following e Each soldier s level of physical fit ness e The entire unit s level of physical fitness e Deficiencies in physical fitness e Soldiers who need special attention 14 18 Leaders must develop special grams to improve the performance of soldiers who are below the re quired standards Commanders should not try to de termine the individual s or the unit s strengths and weaknesses in fitness by using only the total scores A detailed study of the results on each event is more important For a proper analysis of the unit s performance event scores should be used They are corrected for age and sex Therefore a female s 80 point push up score should be sidered the same as a male s 80 point push up score Using the total point value or raw scores may distort the interpretation Scores Above Maximum Even though some soldiers exceed the maximum score on one or more CALCULATION FOR AGE 17 21 MALE PUSH UPS Actual Maximum Additional points Points official Points unofficial SIT UPS Actual Maximum Additional points Points official
154. ed movements with little or no extra weight Leaders must be aware of the vari ety of methods they may use to attain their physical training goals The unit s Master Fitness Trainer is schooled to provide safe effective training meth ods and answer questions about train ing techniques CALISTHENIC EXERCISES The following are some common calisthenic exercises 7 8 SIDE STRADDLE Position Assume the position of attention Action 1 Jump slightly into the air while moving the legs more than shoulder width apart swinging the arms overhead and clapping the palms together 2 Jump slightly into the air while swinging the arms sideward and downward and returning to the position of attention 3 Repeat action 1 4 Repeat action 2 Use a moderate cadence Variation 1 Jump slightly into the air while moving the left leg forward and the right leg backward swinging the arms overhead and clapping the paims together 2 Jump slightly into the air while swinging the arms sideward and downward and returning to the position of attention 3 Repeat the jumping and arm movements of action 1 while moving the right leg forward and the left leg backward 4 Repeat action 2 Use a moderate cadence MULE KICK i Position Stand with the feet shoulder width apart Action Jump up repeatedly while kicking the heels to the but tocks To do the Mule Kick to cadence do one repetition per count Use a moder
155. ed set of sit ups For ail timed sets each soldier must perform as many repetitions of the exercise as he can during the alloted time period b Perform a second set of push ups for 40 seconds Follow this immediately with a timed set of sit ups of equal duration As the soldier adapts to this the difficulty of the session can be increased by adding more timed sets and or by decreasing the rest interval between like or unlike sets of exercises For example the rest period between timed sets of push ups and sit ups can be decreased Also all of the timed sets for push ups may be done back to back as can the sit ups the rest interval between these timed sets of push ups can be progressively reduced to make the workout more demanding Many more options exist for increasing the difficulty of and adding variety to these ses sions 2 Activities are planned for the FTX duration is determined on site 3 The unit s olympic events include the following Ammo box shuttle run fastest time by section Biceps barbell curl most reps with 60 ibs total by section Leg press most weight lifted by section Standing toe touch most soldiers touching toes by section must hold five seconds Highest APFT score by section 10 10 Figure 10 4 continued ABBREVIATIONS AND ACRONYMS activity AG ability groups AGR ability group run anaerobic activity AOTR assessment of training requirements calculate monitor CD commander s
156. ee 5 Figure 8 17 Chest Position Move This command is given after taking the waist position On the command Move shift the log to a position high on the chest bring the left arm under the log and hold the log in the bend of the arms See 6 figure 8 17 Keep the upper arms parallel to the ground To move the log from the right to the left shoulder the command is Left shoulder position move Push the log overhead and lower it to the opposite shoulder To return the log to the ground from any of the above positions the command is Start position move At the command Move slowly lower the log to the ground Position the hands and fingers so they are not under the log 4 LEFT SHOULDER POSITION 5 WAIST POSITION 6 CHEST POSITION Figure 8 17 8 15 LOG DRILL EXERCISES Exercise 2 Forward Bender Start Position Chest position with The following are log drill exer feet about shoulder width apart cises See 2 Figure 8 18 Cadence Moderate Exercise 1 Two Arm Push Up Movement A four count exercise Start Position Right or left at the count of shoulder position with feet about One Bend forward at the waist shoulder width apart See 1 Fig while keeping the back straight ure 8 18 and the knees slightly bent Cadence Moderate Two Recover to the start posi Movement four count exercise tion at the count of Three Repeat the action of count
157. eet this position for 10 to 15 seconds 4 10 GROIN STRETCH SEATED STRADDLE This stretches the hip adductor on the inside of the upper leg gluteals erector spinae and hamstring muscles Position Sit on the ground with the legs straight and spread as far apart as possible Z Action Bend forward at the hips keep the head up and reach toward the feet Hold this position for 10 to 15 seconds Variation Stretch to one side while trying to touch the toes Next stretch to the other side CALF STRETCH This stretches the calf gastrocnemius and soleus muscles Position Stand straight with the feet together arms extended downward elbows focked palms facing backward fingers ex tended and joined and head and eyes facing front 4 11 Action Move the right foot to the rear about two feet and place the ball of the foot on the ground Slowly press the right heel to the ground Slowly bend the left knee while pushing the hips forward and arching the back slightly Hold this position for 10 to 15 seconds Return to the starting position Repeat with the left foot Return to the starting position CALF STRETCH VARIATION TOE PULL This stretches the calf gastrocnemius and to a lesser extent the hamstrings gluteus maximus and erector spinae muscles Position Stand with the feet shoulder width apart and the left foot slightly forward Action Bend forward at the waist Slightly bend the right knee and f
158. el APFT results may indi cate a need to modify the fitness programs to attain higher fitness levels However mission essential tasks not the APFT should drive physical train ing Additional physical performance tests and standards which serve as prerequi sites for Airborne Ranger Special Forces SCUBA qualification are pro vided in DA Pam 351 4 Methods of Evaluation Commanders are responsible for ensuring that their soldiers are physi cally fit AR 350 15 There are several ways they can assess fitness including the following e Testing This is an efficient way to evaluate both the individual s and the unit s physical performance levels e Inspection This evaluates training procedures and indicates the sound ness of the unit s physical fitness program Observation This is an ongoing way to review training but is not as reliable as testing as an indicator of the unit s level of fitness e Medical examination This detects individual disabilities health re related problems and physical prob lems Over Forty Cardiovascular Screening Program The Army s over 40 cardiovascular screening program CVSP does the following e Identifies soldiers with a risk of coronary heart disease e Provides guidelines for safe regu lar CR exercise e Gives advice and help in control ling heart disease risk factors Uses treadmill testing only for high risk soldiers who need it soldiers both acti
159. enics in the water Together these activities combine walking and running with moderate resistance work for the upper body For injured soldiers swimming and aerobic water training are excellent for improving CR fitness without plac ing undue stress on injured weight bearing parts of the body CYCLING Cycling is an excellent exercise for developing CR fitness Soldiers can bicycle outdoors or on a stationary cycling machine indoors Road cycling should be intense enough to allow the soldier to reach and maintain THR at least 30 minutes Soldiers can alter the cycling inten sity by changing gears adding hill work and increasing velocity Dis tance can also be increased to enhance CR fitness but the distance covered is not as important as the amount of time spent training at THR The intensity of a workout can be increased by in creasing the resistance against the wheel or increasing the pedaling cadence number of RPM For interval train ing the soldier can vary the speed and resistance and use periods of active recovery at low speed and or low resistance WALKING Walking is another way to develop cardiorespiratory fitness It is enjoy able requires no equipment and causes few injuries However unless walking is done for a long time at the correct intensity it will not produce any sig nificant CR conditioning Sedentary soldiers with a low degree of fitness should begin slowly with 12 minutes of walking at
160. ent is over scorers record each soldier s time in the 2 mile run block They initial the ap propriate block and note in the comment block that the time is for a 6 2 mile bicycle test and whether or not the testee met the required stan dards for his age and sex 2 5 MILE WALK This event serves to assess cardi orespiratory and leg muscle endur ance 2 5 MILE WALK FRG Equipment Two stopwatches one clipboard and pen for each scorer numbers and copies of the test instructions and standards are needed Facilities This event uses the same course as the 2 mile run Personnel One event supervisor and at least one scorer for every three soldiers to be tested are required Appropriate safety control and medical personnel should be present 14 26 Instructions The event supervisor must read the following THE 2 5 MILE WALK IS USED TO ASSESS YOUR CARDI ORESPIRATORY FITNESS AND LEG MUSCLE ENDURANCE ON THE COMMAND GO THE CLOCK WILL START AND YOU WILL BEGIN WALKING AT YOUR OWN PACE YOU MUST COMPLETE describe the number of laps start and finish points and course layout ONE FOOT MUST BE IN CONTACT WITH THE GROUND AT ALL TIMES IF YOU BREAK INTO A RUNNING STRIDE AT ANY TIME OR HAVE BOTH FEET OFF THE GROUND AT THE SAME TIME YOUR PERFORM ANCE IN THE EVENT WILL BE TERMINATED YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE THE 2 5 MILE COURSE IN A TIME EQUAL TO OR LESS THAN THA
161. entary take much longer Until they are ac climatized soldiers are much more likely to develop heat injuries A soldier s ability to perform ef fectively in hot humid conditions depends on both his acclimatization and level of fitness The degree of heat stress directly depends on the relative workload When two soldiers do the same task the heat stress is less for the soldier who is in better physical condition and his performance is likely to be better Therefore it is important to maintain high levels of fitness Increased temperatures and humid ity cause increased heart rates Con sequently it takes much less effort to elevate the heart rate into the training zone but the training effect is the same These facts underscore the need to use combat development running and to monitor heart rates when run ning especially in hot humid condi tions Some important changes occur as a result of acclimatization to a hot cli mate The following physical adapta tions help the body cope with a hot environment Sweating occurs at a lower body temperature Sweat production is increased Blood volume is increased e Heart rate is less at any given work rate Exercising in Cold Environments Contrary to popular belief there are few real dangers in exercising at tem peratures well below freezing Since the body produces large amounts of heat during exercise it has little trouble maintaining a normal temperatur
162. er He uses the commands Get set and Go Two stopwatches used in case one fails As the soldiers near the finish line the event supervisor calls off the time in minutes and seconds for example Fifteen thirty fifteen thirty one fifteen thirty two and 50 on Scorers Duties The scorers observe those runners in their groups monitor their laps if appropriate and record their times as they cross the finish line It is often helpful to record the soldiers numbers and times on a separate sheet of paper or card This simplifies the recording of finish times when large groups of soldiers are simultaneously tested After all runners have completed the run the scorers determine the point value for each soldier s run time record the point values on the scorecards and enter their initials in the scorers blocks In all cases when a time falls between two point values the lower point value is used and recorded For example if a female soldier age 17 to 21 runs the two miles in 15 minutes and 19 sec onds the score awarded is 95 points At this time the scorers for the 2 mile run also convert the raw scores for the push up and sit up events by using the scoring standards on the back side of the scorecard They enter those point values on the scorecards and determine the total APFT score for each soldier before giving the score cards to the test s OIC or NCOIC After the test scores have been check
163. er For control purposes no more than 15 players per team are allowed on the field at once The team with more points at the end of the overtime wins the game If the game is still tied when time expires the winner is the team that has gained more territory The game continues until four 10 minute quarters have been played There is a 10 minute halftime between 9 10 the second and third quarters The clock stops at quarter breaks and halftime Time out is allowed only for serious injury Play is then stopped on both fields Rules Players may use any means of inter fering with their opponents progress but they are penalized for striking or clipping opponents or throwing them to the ground These penalties are enforced by the referees Force maybe legally applied to any opponent whether or not they are playing the ball Block ing is allowed if blockers stay on their feet and limit contact to the space between waist and shoulders Blockers may not swing throw or flip their elbows or forearms Tackling opposing soldiers who are playing the ball is allowed The chief umpire or any referee may call infractions and im pose penalties for unsportsmanlike conduct or personal fouls on either field Penalties may also be called for infractions committed on the field or sidelines during playing time quarter and halftime breaks and time outs Personal fouls are called for the fol lowing Illegal blocking below opp
164. er with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM To de termine the RHR or to see if one is within the THR during and right after exercise place the tip of the third finger lightly over one of the carotid arteries in the neck These arteries are located to the left and right of the Adam s apple See Figure 2 1A Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb See Figure 2 IB Yet another way is to place the hand over the heart and count the number of heart beats See Figure 2 1 C During aerobic exercise the body will usually have reached a Steady State after five minutes of exercise and the heart rate will have leveled off At this time and immediately after ex ercising the soldier should monitor his heart rate He should count his pulse for 10 seconds then multiply this by six to get his heart rate for one minute This will let him determine if his training inten sity is high enough to improve his CR fitness level For example use the THR of 161 BPM figured above During the 10 second period the soldier should get a count of 27 beats 161 6 26 83 or 27 if he is exercising at the right intensity If his pulse rate is below the THR he must exercise harder to increase his pulse to the THR If his pulse is above the THR he should normally exercise at a lower intensity to reduce the pulse rate to
165. ercent so they can again do only 8 to 12 repetitions This process continues throughout the conditioning phase As long as they continue to progress and get stronger while doing only one set of each exercise it is not necessary for them to do more than one set per exercise When they stop making progress with one set they should add another set on those exer cises in which progress has slowed As training progresses they may want to increase the sets to three to help pro mote further increases in strength and or muscle mass For maximum benefit soldiers should do strength training three times a week with 48 hours of rest between workouts for any given muscle group It helps to periodically do a different type of exercise for a given muscle or muscle group This adds variety and ensures better strength development The conditioning phase ends when a soldier is physically mission capable and all personal strength related goals and unit fitness goals have been met MAINTENANCE PHASE The maintenance phase sustains the high level of fitness achieved in the conditioning phase The emphasis here is no longer on progression A well designed 45 to 60 minute workout including warm up and cool down at the right intensity three times a week is enough to maintain almost any ap propriate level of physical fitness These workouts give soldiers time to stabalize their flexibility CR endurance and muscular endurance and strength
166. ercise Conclusion sss PHYSICAL TRAINING DURING INITIAL ENTRY TRAINING Program 1 11 0 Safety Considerations Road Marching eese ENVIRONMENTAL CONSIDERATIONS Temperature Regulation Heat Injuries and Symptoms Acclimatization to Hot Humid Environ Exercising in Cold Environments Acclimatization to High Altitudes Air Pollution and This publication supersedes FM 21 20 28 August 1985 CHAPTER 13 CHAPTER 14 APPENDIX TABLE CONTENTS INJURIES Typical Injuries Associated with Physical Training 22222 cos nee ttn 13 1 Other Factors dada 13 2 ARMY PHYSICAL FITNESS TEST Methods of 144 Over Forty Cardiovascular Screening Program 5z over PERCENT 144 Ove NEW ta e Ree 4 2 Test 2 22 2 2 2 2 2 2 4 2 Duties of Test 14 8 Test SIG ho ea lee wire tired Pam 14 9 Test 14 10 Test Sequence 14 11 Test 14 18 Scores Above Maximum 14 19 Temporary Profiles 14
167. ers Many running injuries can be prevented by wearing proper far APFT is three event physical performance test used to assess muscular endurance and cardiorespiratory CR fitness Performance on the APFT is strongly linked to the soldier s fitness level and his ability to do fitness related tasks All soldiers in the Active Army Army National Guard and Army Reserve must take the Army Physical Fitness Test APFT regardless of their age The APFT is a three event physical performance test used to as sess muscular endurance and cardi orespiratory CR fitness It is a simple way to measure a soldier s ability to ef fectively move his body by using his major muscle groups and CR system Performance on the APFT is strongly linked to the soldier s fitness level and his ability to do fitness related tasks An APFT with alternate test events is given to soldiers with permanent pro files and with temporary profiles greater than three months duration While the APFT testing is an impor tant tool in determining the physical readiness of individual soldiers and units it should not be the sole basis for the unit s physical fitness training Commanders at every level must en sure that fitness training is designed to develop physical abilities in a balanced way not just to help soldiers do well on the APFT Commanders should use their unit s APFT results to evaluate its physical fitness lev
168. ers of units composed of both men and women must also under stand the physiological differences between the sexes These are summa rized in Appendix A Although women are able to participate in the same fitness programs as men they must work harder to perform at the same absolute level of work or exercise The same holds true for poorly con ditioned soldiers running with well conditioned soldiers To overcome this problem in the case of running for example the unit should use ability group runs rather than unit runs Soldiers in a given ability group will run at a set pace with groups based on each soldier s most recent 2 mile run time Three to six groups per company sized unit are usually enough Within each group each soldier s heart rate while running should be at his own THR When the run is not intense enough to bring one or more of the soldiers to THR it is time for those soldiers to move up to the next ability group Ability group running does two things more effectively than unit runs 1 it lets soldiers improve to their highest attainable fitness level and 2 it more quickly brings subpar per formers up to minimum standards It also allows soldiers to train to excel on the APFT which in turn helps promotion opportunities Hold ing a fit soldier back by making him run at a slow unit run pace normally less than his minimum pace for the 2 mile run on the APFT hurts his morale and violates the princ
169. ers reach overload in the weight circuit by doing each exercise with an 8 to 12 RM lift for a set time and or until they reach temporary muscle failure For the cardiorespiratory workout THR is calculated initially using 70 per cent of the HRR They do push ups and sit ups in multiple timed sets with short recovery periods to en sure that muscle failure is reached They also do PREs to muscle fail ure e Progression To help soldiers reach adequate overload as they improve the program is made gradually more difficult Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by main taining THR They progress on the weight training circuit individually When a soldier can do an exercise for a set time without reaching muscle failure the weight is in creased so that the soldier reaches muscle failure between the 8th and 12th repetition again Progression in push ups and sit ups involves slowly increasing the duration of the work intervals e Variety There are many different activities for variety For strength and muscular endurance training the soldiers use weight circuits sandbag circuits and PREs Ability group runs intervals Par courses 10 12 Fartlek running and guerrilla drills all used for CR training Varied stretching techniques including static partner assisted and contract relax are used for developmental stretching Regularity
170. es the pectoralis major deltoids and biceps muscles E Position Sit erect with the arms straight elevated to shoulder Action The partner gradually pulls both of the exerciser s arms height and the palms facing forward The partner stands behind toward the rear until the stretch causes the exerciser mild the exerciser grasping the arms between the wrists and the discomfort Hold this position for 10 to 15 seconds elbows 4 14 PARTNER ASSISTED HAMSTRING STRETCH This exercise stretches the hamstrings and erector spinae muscle groups E Position Sit erect on the ground with the legs together The Action The partner places light pressure on the exerciser s up partner kneels behind the exerciser If the partner stands he may back until the exerciser s forward motion results in mild apply too much pressure discomfort This position is held for 10 to 15 seconds PARTNER ASSISTED GROIN STRETCH This exercise stretches the hip adductor and erector spinae muscle groups Position Sit on the ground with knees bent and soles together Action The partner places light pressure on the exerciser s knees The partner kneels behind the exerciser If the partner stands With his hands and leans gently on the exerciser s back with his he may apply too much pressure chest until the stretch causes the exerciser mild discomfort This position is held for 10 to 15 seconds 4 15 Soldiers can do Propriocep tive Neuromuscu
171. esists your pushing movements 3 18 TRICEPS EXTENSION This exercise is for the triceps muscles E Exerciser Position Sit with your legs crossed and back straight Clasp your hands and place them behind your head while bending your elbows Action Extend your arms upward against the partner s resistance Next return to the starting position while resisting your partner s force Always keep your elbows stationary and pointing straight ahead Do 8 to 12 repetitions to muscle failure Resister Position Stand behind the exerciser and support his back with the side of your lower leg Place your hands palms down over the exerciser s hands Action Apply pressure to resist the upward movement of the exerciser and then push his hands back to the starting position bar or a stick may be used for a better grip and or improved leverage This exercise may also be done in the prone position with the resister applying a force against the exerciser s movements BICEPS CURL This exercise is for the biceps muscles Exerciser Position Stand straight with your back supported Hold the arm to be exercised close to your side Action Bend the elbow bringing your hand up to your shoulder against your partner s resistance Return to the starting position by resisting the pushing efforts of your partner Do 8 to 12 repetitions to muscle failure repeat with the other arm xj Resister Position Face the exerciser with your
172. essive intake of fats is another fundamental dietary guide line A high intake of fats especially saturated fats and cholesterol has been associated with high levels of blood cholesterol The blood cholesterol level in most Americans is too high Blood choles terol levels can be lowered by reducing both body fat and the amount of fat in the diet Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease CAD and of having a heart attack CAD a slow progressive disease re sults from the clogging of blood vessels in the heart Good dietary habits help reduce the likelihood of developing CAD It is recommended that all persons over the age of two should reduce their fat intake to 30 percent or less of their total caloric intake The current na tional average is 38 percent In addi tion we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed We should increase our intake of polyunsaturated fat but to no more than 10 percent of our total calories Finally we should reduce our daily cholesterol intake to 300 milligrams or less Figure 6 4 sug gests actions commanders can take to support sound dietary guidelines Most of these actions concern dining facil ity management 6 3 Concerns for Optimal Physical Performance Carbohydrates in the form of gly cogen a complex sugar are the pri mary fuel source for muscles during short term
173. et in line and the hands at the sides Make sure the knees do not bend to an angle less than 90 degrees Roll Left and Right From the FRONT position con tinue to roll in the direction com manded until another command is given Then return to the FRONT position GRASS DRILL TWO Exercises for grass drill two are described below and shown in Figure 7 6 The Swimmer From the FRONT position extend the arms forward Move the right arm and left leg up and down then move the left arm and right leg up and down Continue in an alternating manner Bounce and Clap Hands The procedure is almost the same as for the bouncing ball in grass drill one However while in the air clap the hands This action requires a more vigorous bounce or spring The push up may be substituted for this exercise Leg Spreader From the BACK position raise the legs until the heels are no higher than six inches off the ground Spread the legs apart as far as possible then put them back together Keep the head off the ground Throughout place the hands under the upper part of the but tocks and slightly bend the knees to ease pressure on the lower back Open and close the legs as fast as possible The curl up may be substituted for this exercise Forward Roll From the STOP position place both hands on the ground tuck the head and roll forward Keep the head tucked while rolling Stationary Run From the position of ATTENTION
174. et together and bend forward slowly at the waist A soldier who cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test The unit s Master Fitness Trainer can help him design a stretching program to improve his flexibility Stretching during the warm up and cool down helps soldiers maintain overall flexibility Stretching should not be painful but it should cause some discomfort because the muscles are being stretched beyond their normal length Because people differ some what anatomically comparing one person s flexibility with another s should not be done People with poor flexi bility who try to stretch as far as others may injure themselves Stretching Techniques Using good stretching techniques can improve flexibility There are four commonly recognized categories of stretching techniques static passive proprioceptive neuromuscular facili tation PNF and ballistic These are 4 1 described here and shown later in this chapter STATIC STRETCHING Static stretching involves the grad ual lengthening of muscles and ten dons as a body part moves around a joint It is a safe and effective method for improving flexibility The soldier assumes each stretching position slowly until he feels tension or tightness This lengthens the muscles without causing a reflex contraction in the stretched muscles He should hold each stretch for ten
175. etary fat Too much fat especially cholesterol and saturated fat can lead to heart disease and weight problems Fats contain twice as many calories as equal amounts of carbohy drates or protein 4 Avoid too much sugar Sweets are empty calories and may lead to dental cavities and weight problems 5 Eat foods with adequate starch and fiber Eating complex carbohydrates adds to the diet and reduces symptoms of constipation 6 Avoid too much sodium Eating highly salted foods may lead to excessive sodium intake This may be a problem for those at risk for high blood pressure 7 If you drink alcoholic beverages do so in moderation Alcoholic beverages are high in calories and and low in nutrients One or two standard size drinks daily appears to cause no harm in normal healthy nonpregnant adults 8 Know the nutrition principles Educating soldiers maximizes efforts to improve nutritional fitness Reference AR 30 1 Appendix J SUPPORTING ACTIONS In the dining facility e Ensure menus provide foods from the basic 4 food groups fruits and vegetables meats dairy products and breads and cereals e Establish serving lines in the following order if possible 1 salads 2 fruits 3 entrees 4 hot vegetables 5 breads 6 beverages 7 desserts In the dining facility provide Low calorie menu including short order items at each meal Use the Master Menu SB 10 260 menu patterns e Red
176. example soldiers become better runners if their training empha sizes running Although swim ming is great exercise it does not improve a 2 mile run time as much as a running program does e Recovery A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and or muscle group s to help permit recovery Another way to allow recovery is to alternate the muscle groups exercised every other day especially when training for strength and or muscle endur ance e Overload The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect FITT Factors Certain factors must be part of any fitness training program for it to be successful These factors are Fre quency Intensity Time and Type The acronym FITT makes it easier to remember them See Figure 1 1 FREQUENCY Army Regulation 350 15 specifies that vigorous physical fitness training will be conducted 3 to 5 times per week For optimal results command ers must strive to conduct 5 days of physical training per week Ideally at least three exercise sessions for CR fitness muscle endurance muscle strength and flexibility should be performed each week to improve fit ness levels Thus for example to obtain maximum gains in muscular strength soldiers should have at least three strength training sessions per week Three ph
177. f an MOS For instance he could devise timed land navigation event geared toward soldiers with an MOS of 11 C The team would carry an 81 mm mortar tube tripod and baseplate to three different locations each a mile apart and set it up in a firing configu ration This type of event is excellent for fine tuning job skills and is also physically challenging OPENING CEREMONY The commander ranking person or ceremony host gives an inspira tional speech before the opening cere monies welcoming competitors and wishing them good luck The olympics is officially opened with a torch light ing This is followed by a short symbolic parade of all the teams The teams are then put back into forma tion and team captains lead motivat ing chants The master of ceremonies MC announces the sequence of events and rules for each event The games then begin J UDGING AND SCORING The MC should have one assistant per team who will judge that one team during each event Assistants give input on events that need a numerical count MC monitors the point accumulation of each team Points are awarded for each event as follows First 4 points Second 3 points Third 2 points Fourth 1 point When two teams tie an event the points are added together and split equally between them After the competition ends the totaled point scores for each team are figured The first through fourth place teams are the
178. fight pressure on the exerciser s lower leg to help maintain or further the stretch 2 The exerciser isometrically contracts his hamstring and gluteal muscles for 5 to 10 seconds by trying to move his leg downward and away from his head The partner steadily resists the exerciser s efforts and does not allow any movement to occur 3 The exerciser relaxes the hamstring and gluteal muscles He then tries to stretch them farther by using the partner s help and by contracting the antagonistic hip flexor muscles the iliopsoas and quadriceps and the tibialis anterior muscle for 5 to 10 seconds 4 Perform these movements three times for each leg Try to stretch a little further each time 4 16 CHEST STRETCH 1 The exerciser and partner assume the positions used in the partner assisted chest stretch The exerciser slowly stretches until he feels tension in the stretched muscles The partner then applies light pressure on the forearm to help maintain or further the stretch 2 The exerciser contracts the pectorals for 5 to 10 seconds trying to pull his arms and hands together against the partner s unyielding resistance 3 The exerciser relaxes his pectorals and attempts to stretch further with the partner s help while contracting the antagonistic muscles of the upper back He does this for 5 to 10 seconds 4 Repeat this sequence three times trying to stretch a little further each time PNF GROIN STRETCH
179. fitness Holding rela tively light dumbbells during the work out is one way to increase the intensity for the upper body and improve mus cular endurance Warm up and cool down stretches should be included in the aerobic workout 2 16 On today s battlefield in addition to cardiorespiratory fitness soldiers need a high level of muscular endurance and strength In a single day they may carry injured comrades move equip ment lift heavy tank or artillery rounds push stalled vehicles or do many other strength related tasks For example based on computer generated scenar ios of an invasion of Western Europe artillerymen may have to load from 300 to 500 155mm howitzer rounds 95 Ib rounds while moving from 6 to 10 times each day over 8 to 12 days In fantrymen may need to carry loads exceeding 100 pounds over great dis tances while supporting units will deploy and displace many times In deed survival on the battlefield may in large part depend on the muscular endurance and strength of the individ ual soldier Muscular Fitness Muscular fitness has two compo nents muscular strength and muscular endurance Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort Muscular endurance is the ability of a muscle or muscle group to do re peated contractions against a less than maximum resistance for a given time Although muscular endurance and strength are separ
180. from a horizontal bar with the arms fully extended Action Bend your elbows and pull yourself upward until your chin is above the bar do not swing or kick your legs Retum to the starting position in a controlled manner Variations Use overhand pull up underhand chin up or alternating grips with the hands close together far apart or at shoulder width If unable to complete a chin up using proper form elevate yourself to the up position with help and hang there or slowly lower yourself to the starting position Repeat this several times gradually adding more repetitions from workout to workout 7 16 PARALLEL DIP Position weight on straight arms Conditioning drills are intended to supplement muscular strength and endurance training Sessions Keep the feet off the floor and support the body s CONDITIONING DRILLS Some large units prefer to use sets of calisthenic exercises as part of their PT sessions Figure 7 4 shows three cal isthenic conditioning drills for both the poorly conditioned and physically fit soldiers The drills are designed to be done progressively and are intended to supplement muscular strength and endurance training sessions Leaders can mix the exercises to provide greater intensity based on the fitness level of the soldiers being trained However they should choose and sequence them to alternate the muscle groups being worked Soldiers should do each exercise prog
181. from basic train ing are already well into the condition ing phase Therefore AIT unit training should focus on preparing soldiers to meet the physical requirements of their initial duty assignments See TRA DOC Reg 350 6 Chapter 4 Walking running and climbing during unit training contribute to physical fitness but they are not enough Physical training in AIT requires con tinued regular vigorous exercise which stresses the whole body and addresses all the components of fitness By the end of AIT soldiers must meet APFT standards With good pro grams and special training all healthy AIT graduates should easily be able to demonstrate that they possess the re quired level of physical fitness 1 10 By the end of AIT soldiers must meet APFT standards There must be a positive approach to all special fitness training TOE and TDA Units Active Component There are many types of units in the Army and their missions often require different levels of fitness TOE and TDA units must emphasize attaining and maintaining the fitness level re quired for the mission The unit s standards may exceed the Army s minimums By regulation AR 350 15 the unit s standards can be established by the unit s commander based on mission requirements TOE and TDA Units Reserve Components The considerations for the active component also apply to reserve com ponents RCS However since mem bers of RC unit
182. g maximal exercise as does the maximum heart rate This lowers a person s physical ability and per formance suffers Also the percent of body weight composed of fat generally increases while total muscle mass de creases result is that muscular strength and endurance CR endur ance and body composition suffer A decrease in flexibility also occurs Men tend to maintain their peak levels of muscular strength and endur ance and CR fitness until age 30 After 30 there is a gradual decline throughout their lives Women tend to reach their peak in physical capability shortly after puberty and then undergo a progressive decline Although a decline in performance normally occurs with aging those who stay physically active do not have the same rate of decline as those who do not Decreases in muscular strength and endurance CR endurance and flexibility occur to a lesser extent in those who regularly train these fitness components Soldiers who are fit at age 40 and continue to exercise show a lesser decrease in many of the physiological functions related to fitness than do those who seldom exercise A trained 60 year old for example may have the same level of CR fitness as a sedentary 20 year old In short regu lar exercise can help add life to your years and years to your life The assessment phase of a program is especially important for those age 40 and over However it is not necessary or desirable to develop sp
183. gen pres sure e Illness heart disease Obesity Sedentary life style Any condition that reduces the body s ability to bring in transport or use oxygen reduces a person s ability to perform aerobically Inactivity causes much of the decrease in physical fit ness that occurs with increasing age Some of this decrease in aerobic fitness 21 can be slowed by taking part in a regular exercise program Certain medical conditions also impair the transport of oxygen They include diseases of the lungs which interfere with breathing and dis abling heart conditions Another is severe blocking of the arteries which inhibits blood flow to the heart and skeletal muscles Smoking can lead to any or all of the above problems and can in the long and short term adversely affect one s ability to do aerobic exercise FITT Factors As mentioned in Chapter 1 a person must integrate several factors into any successful fitness training program to improve his fitness level These fac tors are summarized by the following words which form the acronym FITT Frequency Intensity Time and Type They are described below as they pertain to cardiorespiratory fitness A warm up and cool down should also be part of each workout Information on warming up and cooling down is given in Chapters 1 and 4 FREQUENCY Frequency refers to how often one exercises It is related to the intensity and duration of the exercise session Co
184. h a limited range of motion Sprain a stretching or tearing of the ligament s at a joint e Muscle spasm muscle cramp a sudden involuntary contraction of one or more muscles Contusion a bruise with bleeding into the muscle tissue e Strain a stretching or tearing of the muscles e Bursitis an inflammation of the bursa a sack like structure where tendons pass over bones This occurs at a joint and produces pain when the joint is moved or touched Sometimes swelling occurs e Tendinitis an inflammation of a tendon that produces pain when the attached muscle contracts Swelling may not occur e Stress fractures of the feet e Tibial stress fractures overuse injuries which seem like shinsplints except that the pain is in a specific area e Knee injuries caused by running on uneven surfaces or with worn out shoes overuse and improper body alignment Soldiers who have problems with their knees can bene fit from doing leg exercises that strengthen the front quadri ceps and rear hamstrings thigh muscles e Low back problems caused by poor running sitting or lifting techniques and by failing to stretch the back and hip flexor muscles and to strengthen the abdominal muscles The most common running injuries occur in the feet ankles knees and legs Although they are hard to eliminate much can be done to keep them to a minimum Preventive meas ures include proper warm up and coo
185. haed column Nat move right along thal sow and locale the intersection of the soldier s appropriate age column Record that number in the Push Up poiets block on the front of the scorecard Figure 14 1 continued 14 4 SIT UP STANDARDS 1721 2226 2731 226 3741 4248 4751 5256 5751 6 aoeomoe M eeen ula p erue LT pepper ee Previa Aij Saa Reeve ce Ernie BEEEEFFEEEPEPPEEEECEREPRERERE EERE 4246 4751 5256 57 51 37 41 A Tete Scoring standards are used fo convert raw scores to point scores after test events are completed convert raw scores to point scores find the number H 3 z 5 5 i 2 2 5 f Qi 5 5 H d E 2 2 5 i i 5 5 2 s i Figure 14 1 continued 14 5 a Skt of 5 ih 47 51 TE T Bebe pei on 3295355000000 5 22212213211311123122323333411312213221321213 at 28212707 HABRA 07553223205312014802000000200020521 Figure 14 1 continued 14 6 8 9223 58288191915 4 2 dace Fe 22221010202 esos
186. he arms straight throughout the entire repetition Dumbbells may also be used Do 8 to 12 repetitions to muscle failure TRICEPS EXTENSION This exercise is for the triceps muscles ii Position Using a barbell hold the bar directly overhead with an Action Lower the bar slowly without bouncing it when it reaches overhand grip Keep the elbows high close to the head and the lower neck area Extend the bar back to the overhead stationary position while keeping the heels flat and the knees and elbows stationary A dumbbell may also be used Do 8 to 12 repetitions to muscle failure 3 24 BICEPS CURL This exercise is for the biceps muscles Position Start with an underhand grip Hold the bar at thigh Action Keep the elbows stationary and close to your sides as rest position you curi the bar to your chest Do not use your legs or bend your back for assistance A cambered bent bar or dumbbells may also be used Do 8 to 12 repetitions to muscle failure WRIST CURL This exercise is for the development of the forearm muscles Position Holding your hand with the palms facing upward Action Cur the fingers then the wrist up as far as possible and then down keeping the elbows stationary For the best results do not grip the barbell keep it placed on the last few digits of the fingers Do 8 to 12 repetitions to muscle failure grasp a barbell using only the fingers 3 25 BENT LEG DEAD LIFTS T
187. he best way to divide a platoon is to have them form a single file or column with short soldiers in front and tall soldiers at the rear They take their positions in the column ac cording to shoulder height not head height When they are in position they are divided into teams of six or eight 8 13 The command is Count off by sixes or eights count off Each team in turn goes to the log rack shoulders a log and carries it to the exercise area The teams form columns in front of the instructor Holding the logs in chest position they face the instructor and ground the log Ten yards should separate log teams within the columns If more than one column is used 10 yards should separate columns STARTING DOSAGE AND PROGRESSION The starting session is six repeti tions of each exercise The progres sion rate is an increase of one repeti tion for each three periods of exercise Soldiers continue this rate until they do 12 repetitions with no rest between exercises This level is maintained un til another drill is used START POSITIONS The soldiers fall in facing their log with toes about four inches away Figure 8 16 shows the basic starting positions and commands Right Hand Start Position Move On the command Move move the left foot 12 inches to the left and lower the body into a flatfooted squat Keep the back straight head up and arms between the legs Encircle the far side of the log with th
188. he team commander to field captains The proportion of soldiers in each category stays constant regardless of the total number on a team Before the event game organizers must coordi nate with participating units and agree on the number on each team Figure 9 5 Runners serve at least one period they may not play during that period They are allowed on the field only during breaks in play after a dead ball or goal Reserves are used at any point in the game on either field and are com mitted as individuals or groups They may enter or leave the playing field at any time whether the ball is in play or not Team commanders may enter the game as reserves if they see the need for such action Reserves substitutes and starting members may be redesignated into any of the other components on a one for one basis only during dead balls in jury time outs or quarter and half time breaks A reserve may become a starter by switching vests with an original starter who then becomes a reserve When possible senior NCOS and officers from higher headquarters or other units should be used as officials Players must not question an official s OFfic IC OFFICIAL authority during play Otherwise the game can quickly get out of control Chain of command personnel should act as team commanders and field captains whenever possible The Game The object is to propel the ball over the opponent s goal line by pushing roll
189. he teams line up at right angles to the sidelines They should be six feet apart at the point where the ball went out The referee tosses the ball between the teams When for any reason the ball is tied up in one spot for more than 10 seconds the referee declares it dead He returns the ball into play the same way he does after it goes out of bounds STRATEGY PUSHBALL Strategy pushball is similar to push ball except that it is played on two adjacent fields and opposing teams supply soldiers to the games on both fields Team commanders assess the situation on the fields and distribute their soldiers accordingly The com mander decides the number of soldiers used within limits imposed by the rules This number may be adjusted throughout the game Play on both fields occurs at the same time but each game progresses independently At the end of play a team s points from both fields are added together to determine the overall winner This game requires two pushballs that are five to six feet in diameter Pull over vests or jerseys of two dif ferent colors are used by each team for a total of four different colors Start ers and reserves should be easily dis tinguishable Starters and substitutes should wear vests of one color while the team commander and reserves wear vests of the second color Players may wear any type of ath letic shoes except those with metal cleats Combat boots may be worn but extra caution m
190. hich can usually be prevented by using good technique in stretching and doing strengthening exercises Tibial stress fractures knee inju ries low back problems shinsplints and blisters which were mentioned earlier are also injuries which com monly occur in runners Other Factors Proper clothing can also help pre vent injuries Clothes used for physi cal activity should be comfortable and fitloosely T shirt or sleeveless undershirt and gym shorts are best in warm weather In cold weather cloth ing may be layered according to per sonal preference For example sol diers can wear a BDU sweat suit jogging suit or even Army issued long underwear In very cold weather soldiers may need gloves or mittens and ear protecting caps Rubberized or plastic suits should never be worn during exercise They cause excessive sweating which can lead to dehydra tion and a dangerous increase in body temperature Army Regulation 385 55 para graph B 12 C prohibits the use of headphones or earphones while walk ing jogging skating or bicycling on the roads and streets of military instal lations However they may be worn on tracks and running trails Road safety equipment is required on administative type walks marches or runs which cross highways roads or tank trails or which are conducted on traffic ways If there is reduced visibility control personnel must use added caution to ensure the safety of their soldi
191. his exercise is for the quadriceps the erector spinae the gluteals and the trapezius muscles Position Bend and grasp the bar with the hands shoulder width Action Keeping the head erect gradually straighten the legs and apart The legs should be bent the back flat but inclined forward the back together at the same time Make sure that the back at a 45 degree angle the arms straight and the head up remains flat and the arms remain straight When the entire body is straight shrug the shoulders upward as high as possible In a controlled manner return to the starting position by first lowering the shoulders Then bend at the knees and at the waist simultaneously until the beginning position is attained Keep the back flat head up and the arms straight at all times Do 8 to 12 repetitions to muscle failure Exercises Performed with an Exercise Machine If exercise machines are available eccentric negative phase of con the exercises described below are traction should be done in a delib also good for strength training All crate controlled manner movements particularly during the LEG PRESS This exercise is for the gluteal and quadriceps muscles Position Sit at the leg press station with the legs bent no more Action Push the weight with the legs until your knees are than 90 degrees Ensure that the balls of both feet are very straight but not locked In a controlled manner return to the securely placed on the pedal
192. his prepares them for the physically demanding tasks ahead and helps minimize the chance of injury A cool down after the obstacle course is also necessary as it helps the body recover from strenuous exercise Commanders should use ingenuity in building courses making good use of streams hills trees rocks and other natural obstacles They must inspect courses for badly built ob stacles protruding nails rotten logs unsafe landing pits and other safety hazards There are steps which designers can take to reduce injuries For example at the approach to each obstacle they should post an instruction board or sign with text and pictures showing how to negotiate it Landing pits for jumps or vaults and areas under or around obstacles where soldiers may fall from a height should be filled with loose sand or sawdust landing areas should be raked refilled before each use Puddles of water under obstacles can cause a false sense of security These could result in improper landing techniques and seri ous injuries Leaders should postpone training on obstacle courses when wet weather makes them slippery Units should prepare their soldiers to negotiate obstacle courses by doing conditioning exercises beforehand Sol diers should attain an adequate level of conditioning before they run the con fidence course Soldiers who have not practiced the basic skills or run the conditioning course should not be al lowed to
193. icult RIFLE DRILL EXERCISES The following exercises are for use in rifle drills Up and Forward This is a four count exercise done at a fast cadence See Figure 8 12 Fore Up Squat This is a four count exercise done at a moderate cadence See Figure 8 13 Fore Up Behind Back This is a four count exercise done at a moderate cadence See Figure 8 14 Fore Up Back Bend This is a four count exercise done at moderate cadence See Figure 8 15 J Move to Recover to start first position position FORE UP SQUAT COUNT 17 2 It LU To start hold Swing arms forward Swing arms down Move to Recover to rifle downward and upward to to shoulder level first position start position and put feet about overhead and assume half shoulder width apart position knee bend position Figure 8 13 FORE UP BEHIND BACK COUNT 1 2 3 4 u u u JL X To start hold Swing arms forward Lower rifle Move to first Recover to rifle downward and upward to to back of position start position and put feet overhead position shoulders Exhale Inhale together Exhale Inhale Figure 8 14 FORE UP BACK BEND To start hold Swing arms forward Bend backward taking Move to first Recover to start rifle downward and and upward to care not to bend too position position put feet together overhead position far Keep face up and knees straight L Figure 8 15 8 12 Log drills are exce
194. ier gets fat his ability to perform physi cally declines and his risk of develop ing disease increases Soldiers with high percentages of body fat often have lower APFT scores than those with lower percentages Poor body composition especially obesity has a negative effect on appearance self esteem and negatively influences at titude and morale The Army s weight control pro gram is described in AR 600 9 It ad dresses body composition standards programs for the overly fat and re lated administrative actions The amount of fat on the body when expressed as a percentage of total body weight is referred to as the percent body fat The Army s maxi mum allowable percentages of body fat by age and sex are listed in Figure 5 1 Evaluation Methods The Army determines body fat percentage using the girth method This is described in AR 600 9 pages 12 to 21 Body composition is influenced by age diet fitness level and genetic factors gender and body type The Army s screening charts for height and weight shown in AR 600 9 make al lowances for these differences A soldier whose weight exceeds the stan dard weight shown on the charts may not necessarily be overfat For ex ample some well muscled athletes have body weights that far exceed the values for weight listed on the charts for their age gender and height Yet only a small percentage of their total body mass may be fat In such cases the lean
195. imes a week Soldiers should skip rope on a cushioned sur face such as a mat or carpet and should wear cushioned shoes HANDBALL AND RACQUET SPORTS Handball and the racquet sports tennis squash and racquetball in volve bursts of intense activity for short periods They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities However these sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players If played vigorously each day they may be an adequate substitute for low level aerobic training Because run ning increases endurance it helps improve performance in racket sports but the reverse is not necessarily true EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to run ning It is a motivating challenging activity that combines exercise and rhythmic movements There is no prerequisite skill and it can be totally individualized to every fitness level by varying the frequency intensity and duration One can move to various tempos while jogging or doing jumping jacks hops jumps or many other calisthenics Workouts can be done in a small space by diverse groups of varying fitness levels Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense If strengthening exercises are included the workout addresses every component of
196. in training fosters a warrior s spirit There are four rifle drill exercises that develop the upper body They are numbered in a set pattern The main muscle groups strengthened by rifle drills are those of the arms shoulders and back Rifle drill is a fast moving method of exercising that soldiers can do in as little as 15 minutes With imagination the number of steps and or rifle exer cises can be expanded beyond those described here EXERCISE PROGRESSION The rifle drill exercise normally begins with six repetitions and in creases by one repetition for each three periods of exercise This rate contin ues until soldiers can do 12 repetitions However the number of repetitions can be adjusted as the soldiers im prove In exercises that start from the rifle downward position on the command Move soldiers execute port arms and assume the starting position At the end of the exercise the command to UP AND FORWARD 1 Swing arms forward to shoulder level Swing arms forward position Figure 8 12 8 11 return soldiers to attention is Position of attention move In exercises that end in other than the rifle downward position soldiers assume that position before executing port arms and order arms These movements are done without command and need not be precise Effective rifle exercises are strenuous enough to tire the arms When the arms are tired moving them with precision is diff
197. ing passing carrying or using any means other than kicking The game is officiated by two refe rees on each field a chief umpire and a scorekeeper Referees concentrate on player actions so that they can quickly detect fouls and assess penal ties The chief umpire and score keeper occupy any area where they can best officiate the games The chief umpire monitors the use of substitutes and reserves and ensures smooth prog ress of the games on both fields The number of officials may be increased if teams have more than 25 players Referees use their whistles to stop and start play except at the start and end of each quarter The scorekeeper who times the game with a stopwatch starts and ends each quarter and stops play for injuries with some noisemaker other than a whistle He may use such devices as a starter s pistol klaxon or air horn The game begins after the ball is placed on each field s center mark Opposing field captains are three feet from the ball six feet from the center line The rest of the starters are lined up 45 feet from the ball on their half of the field See Figure 9 5 At the scorekeeper s signal field captains immediately play the ball and their teams come to their aid Starters may be exchanged between the fields if the minimum number of starters or substitutes per field is maintained Substitutes may enter the game only during breaks in play after a dead ball goal or time out for
198. ing begins The results should closely parallel or exceed the unit s goals While this is not a requirement the log may also be used by commanders and supervisors as a record of physical fitness training Figure C 1 shows an example of a physical fitness log that could be reproduced locally PHYSICAL FITNESS LOG Name Last First MI pem Sex Circle Organization M Week Phase of Reps Time Heart Exercise Reps Tune Hean Training Activity Distance Rate Activity Distance Rate No 1 Attained No 2 Ete Attained M INSTRUCTIONS 1 Record each workout by entry of dale phase of training activities performed and heart tate attained Also indicate the repetitions time other indication of performance for each activity in the block provided 2 At the end of each week extend the last horizontal fing to the left to indicate the end of the week and place the number of the week in the weekly column Figure C 1 APPENDIX D STATIONARY BICYCLE TEST Only stationary bicycles which can be calibrated and which have mechanically adjustable resistances may be used to test profiled soldiers on the 6 2 mile 1 O kilometer alternate APFT event Therefore the event supervisor or scorer must be sure that the stationary bicycle can be accurately adjusted to ensure that the soldier pedals against the correct resistance force of 2 kiloponds or 20 newtons If the stationary bicycle cannot be properly cali
199. ing played by another player There are no time outs except for injury The time out signal is two sharp whistle blasts Rules All players including goalies must stay inside their legal boundaries at all GOAL AREA GOAL LINE GOAL DIAGRAM FOR BROOM BALL HOCKEY FIELD ATTACK DEFENSE CENTER FIELD CENTER CIRCLE times Only goalies may use their hands to play the ball but they must always keep control of their sticks Other players must stay in their re spective zones of play Attack De fense Centerfield The ball is played along the ground or over one or more groups of players It may travel any distance as long as it is legally played The referee calls infractions and imposes penalties Basic penalties are those called for the following e Unnecessary roughness or danger ous play The player is removed from the game he stays in the penalty box for two minutes e Ball out of bounds The team that caused it to go out loses posses sion and the opposing team puts the ball back into play by hitting it to the nearest player Use of hands by a player other than a goalie The player must stay in the penalty box one minute e Improper crossing of boundaries When a member of the team in pos session of the ball crosses the bound ary line of his zone of play posses sion will be awarded to the other team GOAL LINE 4 Bee 1 M THE GOA
200. ining Only a limited number of EOSB models are designed to accurately assess a person s energy expenditure during exercise Such EOSBS are relatively expensive and are generally found in medical and scientific laboratories Very few if any are found in gymnasiums on Army installations Because most of the more common training EOSBS were not designed to accurately assess energy expenditure they should not be used for the alternate cardiorespiratory APFT event For the sake of accuracy and ease of administration soldiers designated to be tested on either of the two bicycle protocols should be tested using a moving bicycle IAW the guidelines provided elsewhere in this field manuel If the mechanical y braked Bodyguard 990 or Monark 868 is used however the tester must ensure that the equipment has been properly calibrated prior to each test D 0 TABLE D 1 TIME ALLOTTED NU N METERS SEC 139 133 131 124 or WATTS TOTAL CALORIES 237 241 EXPENDED TABLE D 2 FEMALES AGEYEARS YEARS 17 21 37 41 47 sa TIME ALLOTTED E cuu EE N METERS SEC 128 120 or WATTS APPENDIX SELECTING THE RIGHT RUNNING SHOE Choosing a running shoe that is suitable for your particular type of foot can help you avoid some common running related injuries It can also make running more enjoyable and let you get more mileage out of your shoes Shoe manufacturers are awar
201. injury A substitute may not start to play until the player being replaced leaves the field When any part of the ball goes out of bounds it is dead The teams line up at right angles to the sidelines they are 10 feet apart at the point where the ball went out of bounds The referee places the ball between the teams at a point 15 feet inside the sideline Play resumes when the referee blows the whistle When the ball gets tied up in one spot for more than 10 seconds for any reason the referee declares it dead He restarts play as with an out of bounds dead ball except that he puts the ball on the spot where it was stopped Time does not stop for dead balls or goals Play continues on one field while dead balls are restarted on the other At each quarter break the ball stays on the spot where it was when the quarter ended The next quarter sig naled by the scorekeeper starts as it does after a ball goes out of bounds At halftime the teams exchange goals and play resumes as if the game were beginning A goal is scored when any part of the ball breaks the plane of the goal line between the sidelines A goal counts one point At the end of the fourth quarter the points of each team from both fields are added together to determine the winner If there is a tie a three minute overtime is played It is played the same as in regulation play but only one field is used with starting squads from both teams opposing each oth
202. ion will occur by trapping air which has been warmed by the body and holding it near the skin Ventilate by allowing a two way exchange of air through the various layers of clothing Clothing should leave your body slightly cool rather than hot Clothing should also be loose enough to allow movement Clothing soaked with perspiration should be removed if reasonably possible 40 HEAT LOSS THROUGH HEAD AND NECK WHEN UNCOVERED F s x LIGHIWEIGHT WARM UPS NOT WATERPROOF FEET SHOULD BE KEPT DRY Figure 12 1 12 2 FROSTBITE Frostbite is the freezing of body tissue It commonly occurs in body parts located away from the core and exposed to the cold such as the nose ears feet hands and skin Severe cases of frostbite may require amputa tion Factors which lead to frostbite are cold temperatures combined with windy conditions The wind has a great cooling effect because it causes rapid convective heat transfer from the body For a given temperature the higher the wind speed the greater the cooling effect Figure 12 2 shows how the wind can affect cooling by providing information on windchill factors A person s movement through the air creates an effect similar to that caused by wind Riding a bicycle at 15 mph is the same as standing in a 15 mph wind If in addition there is a 5 mph headwind the overall effect is equivalent to a 20 mph wind There fore an exercising soldier must
203. ions aloud e Record the correct raw score on each soldier s scorecard and initial the scorecard block e Perform other duties assigned by the OIC or NCOIC Scorers must be thoroughly trained to maintain uniform scoring standards They do not participate in the test The goal of the APFT is to get an accurate evaluation of the soldier s fitness levels Instructions for Completing DA Form 705 Army Physical Fitness Scorecard June 1998 NAME Print soldier s last name first name and middle initial in NAME block SSN Print soldiers social security number in SSN block GENDER Print M for male or F for female in GENDER block UNIT Print soldiers unit designation in UNIT block DATE Print date the APFT is administered in DATE block GRADE Print soldiers grade in GRADE block AGE Print soldier s age on the date the APFT is administered in AGE block HEIGHT Print soldier s height in HEIGHT block Height will be rounded to the nearest inch If the height fraction is less than 1 2 inch round down to the nearest whole number in inches If the height fraction is greater than 1 2 inch round up to the next highest whole number in inches WEIGHT Print soldier s weight in WEIGHT block Weight will be recorded to the nearest pound If the weight fraction is less than 1 2 pound round down to the nearest pound If the weight fraction is 1 2 pound or greater round up to the nearest pound Circle GO if soldier meets screening table weight IAW
204. iple of training to challenge initial Entry Training The training program in basic train ing BT brings soldiers up to the level of physical fitness they need to do their jobs as soldiers However the program requires good cadre leader ship to ensure that it is appropriate demanding and challenging Trainees report to active duty at various levels of physical fitness and ability During basic training they pass through the preparatory into the conditioning phase During fill pe riods and the first week of training the focus is on learning and develop ing the basics of physical fitness Training emphasizes progressive conditioning of the whole body To minimize the risk of injury exercises must be done properly and the inten sity must progress at an appropriate rate Special training should be consid ered for soldiers who fail to maintain the units or group s rate of progres sion Commanders should evaluate each basic trainee who falls below standard and give him individualized special assistance to improve his defi ciencies Additional training should not be used as punishment for a soldier s inability to perform well More PT is not necessarily better Chapter 11 describes how to develop physical training programs in IET units Advanced Individual Training AIT Although AIT focuses on technical and MOS oriented subjects physical fitness must be emphasized throughout Most soldiers arriving
205. is position for 10 to 15 seconds Return to the starting position 4 8 HAMSTRING STRETCH STANDING This stretches the hamstrings erector spinae and gluteal muscles Position Stand with the knees slightly bent Action Bend forward keeping the head up and reach toward the toes Straighten the legs and hold this position for 10 to 15 seconds HAMSTRING STRETCH SEATED In addition to the muscles mentioned in the standing hamstring stretch this stretches the calf gastrocnemius and soleus muscles CR Position Sit on the ground with both legs straight and extended Action Bend from the hips keeping the back and head in a forward with the feet upright about six inches apart Put the comfortable straight line Hold this position for 10 to 15 hands on the ankles or toes seconds Variation for greater stretch Stretch and pull back on the toes GROIN STRETCH STANDING This stretches the hip adductor muscles Position Lunge slowly to the left while keeping the right leg Action Lean over the left leg while stretching the right groin straight the right foot facing straight ahead and entirely on the muscles Hold this position for 10 to 15 seconds Repeat with floor the opposite leg GROIN STRETCH SEATED This stretches the hip adductor and erector spinae muscles Position Sit on the ground with the soles together Place the Action Bend forward from the hips keeping the head up Hold hands on or near the f
206. is the body s most important means for heat loss espe cially during exercise Any condition that slows or blocks the transfer of heat from the body by evaporation causes heat storage which results in an in crease in body temperature The degree to which evaporative cooling occurs is also directly related to the air s relative humidity a measure of the amount of water vapor in the air When the relative humidity is 100 percent the air is completely saturated at its temperature No more water can evaporate into the surrounding air As a result sweat does not evaporate no cooling effect takes place and the body temperature increases This causes even more sweating During exercise in the heat sweat rates of up to two quarts per hour are not uncommon 12 0 Adapting to differing environmental conditions is called acclimatization If the lost fluids are not replaced de hydration can occur This condition in turn can result in severe heat injuries Thus in hot humid conditions when a soldier s sweat cannot evaporate there is no cooling effect through the process of evaporation High relative humidities combined with high tem peratures can cause serious problems Weather of this type occurs in the tropics and equatorial regions such as Central America and southern Asia These are places where soldiers have been or could be deployed Heat Injuries and Symptoms The following are common types of heat injurie
207. it DESIGNING A CIRCUIT The designer of a circuit must consider many factors The six steps below cover the most important as pects of circuit development Determine Objectives The designer must consider the specific parts of the body and the components of fitness on which sol diers need to concentrate For ex ample increasing muscular strength may be the primary objective while muscular endurance work may be secondary On the other hand im proving cardiorespiratory endurance may be the top priority The designer must first identify the training objec tive in order to choose the appropriate exercises 7 2 The designer must consider the specific parts of the body and the components of fitness on which soldiers need to concentrate The choice of exercises for circuit training depends on the objectives of the circuit Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives Then he should look at each item on the list and ask the following questions Will equipment be needed Is it available Will supervision be needed Is it available Are there safety factors to consider Answering these questions helps the designer decide which exercises to use He can choose from the exercises calisthenics conditioning drills grass drills and guerrilla drills described in this chapter However he should not limit the circuit to only thes
208. ith the bench at all times Do 8 to 12 repetitions to muscle failure 3 22 This exercise is for the latissimus dorsi and biceps muscles vy Position Lean forward at the hips with the back flat let your Action Use overhand grip with the hands 12 to 24 inches arms hang straight down from the shoulders Keep your knees apart Bend the elbows bringing the bar up in a straight motion slightly flexed up to the lower portion of the chest Slowly lower the weight back to the starting position Do 8 to 12 repetitions to muscle failure OVERHEAD PRESS This exercise is for the deltoids and triceps muscles Action Push the bar overhead moving it upward in a straight line until the elbows are straight Lower the bar until it touches the chest Do not bounce the bar off the chest Dumbbells may also be used Do 8 to 12 repetitions to muscle failure Position With a barbell use the overhand grip with the hands spaced slightly greater than shoulder width apart 3 23 SHRUG This exercise is for the trapezius muscles fit gH Position Using a barbell start with the bar at thigh rest position Action Elevate the bar by contracting the trapezius and raising Use an overhand or reverse grip the shoulders upward toward the ears In the top position roll your shoulders backward Then slowly lower the shoulders until the bar returns to the starting thigh rest position Keep t
209. ith your Action Bending both arms pull your body up until your chin paims facing the body clears the bar Return to the starting position in a controlled manner f necessary bend your knees to keep the feet from touching the floor Do 8 to 12 repetitions to muscle failure A weight belt may be worn if additional resistance is needed TRICEPS EXTENSION This exercise is for the triceps muscles the hands open Position Make seat adjustments to sit with the elbows in line Action Straighten the arms against the resistance After doing with the axes of the cams and the elbows slightly higher than this bend the elbows and return to the starting position in a the shoulders Place the sides of the hands on the pads with controlled manner Do 8 to 12 repetitions to muscle failure BICEPS CURL i This exercise is for the biceps muscles Position Stand with the bar in front of your body arms straight Action Without moving your elbows bend the arms bringing and elbows at the sides Your hands should be spaced about the bar to shoulder level In a controlled manner lower the shoulder width apart and the paims should face away from the weight to the starting position This is one repetition Do 8 to body 12 repetitions to muscle failure The following exercises can be per formed to condition the muscles of the mid section erector spinae rectus obliques As the soldier becomes more conditioned on these
210. iting defects shall be placed in a physical fitness program consistent with their limitations as advised by medical authorities AR 350 15 states For individuals with limiting profiles commanders will develop physical fitness programs in cooperation with health care per sonnel The Office of the Surgeon General has developed DA Form 3349 to ease the exchange of information between health care personnel and the units On this form health care personnel list along with limitations those activities that the profiled soldier can do to maintain his fitness level With this information the unit should direct profiled soldiers to participate in the activities they can do An example of DA Form 3349 is in Appendix B profiled soldiers should take part in as much of the regular fitness program as they can Appropriate ac tivities should be substituted to re place those regular activities in which they cannot participate Chapter 2 describes some aerobic activities the soldier can do to main tain cardiorespiratory fitness when he cannot run Chapter 3 shows how to strengthen each body part Applying this information should allow some strength training to continue even when body parts are injured The same principle applies to flexibility Chapter 4 Medical treatment and rehabilita tion should be aimed at restoring the soldier to a suitable level of physical fitness Such treatment should use appropriate progressi
211. itness components The competition can be within a unit or between com peting units When conducted with en thusiasm it promotes team spirit and provides a good workout It is a good diversion from the regular PT session A unit olympics if well promoted from the top and well staged by the project NCO or officer can be a good precursor to an SDT or the EIB test TYPES OF EVENTS The olympics should include events that challenge the soldiers muscular strength and endurance aerobic en durance flexibility agility speed and related sports skills Events can be held for both indi viduals and teams and they should be designed so that both male and female soldiers can take part soldier should be required to do a minimum number of events Teams should wear a distinctively marked item such as a T shirt or arm band This adds char acter to the event and sets teams apart from each other A warm up should precede and a cool down should follow the events The following are examples of ath letic events that could be included in a unit olympics Push Up Derby This is a timed event using four member teams The objective is for the team to do as many correct push ups as possible within a four minute time limit Only one team member does push ups at a time The four team members may rotate as often as de sired 9 17 Sandbag Relay This event uses four man teams for a running relay around a quarter mile tra
212. k running or last man up running At least two times per month the remaining day should include a road march Soldiers can usually begin road march training by carrying a total load equal to 20 percent of their body weight This includes all clothing and equipment However the gender make up and or physical condition of a unit may require using a different starting load Beginning distances should be between five and six miles and the pace should be at 20 minutes per mile over flat terrain with a hard surface Gradual increases should be made in speed load and distance until soldiers can do the anticipated worst case mission related scenarios without ex cessive difficulty or exhaustion Units should take maintenance marches at least twice a month Distances should vary from six to eight miles with loads of 30 to 40 percent of body weight The pace should be 15 to 20 minutes per mile A recent Army study showed that road march training two times a month and four times a month produced similar improvements in road march ing performance Thus twice monthly road marches appear to produce a favorable improvement in soldiers abilities to road march if they are supported by a sound PT program five days per week Commanders must establish realis tic goals for road marching based on assigned missions They should also allow newly assigned soldiers and those coming off extended profiles to gradu ally build up to the unit
213. k that must be devoted to push ups and sit ups This is because the muscles worked by those two exer cises will already be pre exhausted The manner in which timed sets for push ups and sit ups are conducted should occasionally be varied This ensures continued gains and minimizes boredom This having been said here is a very time efficient way of con ducting push up sit up improvement Alternate timed sets of push ups and timed sets of sit ups with little or no time between sets allowed for recov ery In this way the muscle groups used by the push up can recover while the muscles used in the sit up are exercised and vice versa The follow ing is an example of this type of approach TIMED SETS ACTIVITY Push ups Sit ups Push ups Sit ups Push ups Sit ups TIME REST PERIOD INTERVAL 45 seconds 45 seconds 30 seconds 30 seconds 30 seconds 30 seconds Figure 3 2 3 8 If all soldiers exercise at the same time the above activity can be finished in about 3 5 minutes As the soldiers levels of fitness improve the difficulty of the activity can be increased This is done by lengthening the time period of any or all timed sets by decreasing any rest period between timed sets by increasing the number of timed sets performed or by any combination of these To add variety and increase the overall effectiveness of the activity different types of push ups regular feet elevated wide hand close hand and s
214. know how to assess CR en durance muscular strength and endurance flexibility and body composition They can also develop thorough tailor made programs for all of a unit s special population APFT Failures Although it is not the heart of the Army s physical fitness program the APFT is the primary instrument for evaluating the fitness level of each soldier It is structured to assess the muscular endurance of specific muscle groups and the functional capacity of the CR system Soldiers with reasonable levels of overall physical fitness should easily pass the APFT Those whose fitness levels are substandard will fail Sol diers who fail the APFT must receive special attention Leaders should ana lyze their weaknesses and design pro grams to overcome them For ex ample if the soldier is overweight nutrition and dietary counseling may be needed along with a special exercise program DA Pam 350 22 outlines several ways to improve a soldier s performance on each of the APFT events When trying to improve APFT per formances leaders must ensure that soldiers are not overloaded to the point where the fitness training becomes counterproductive They should use ability groups for their running pro gram and in addition to a total body strength training program should clude exercises designed for push up and sit up improvement When deal ing with special populations two very important principles are overload and
215. l down along with stretching exercises Failure to allow recovery between hard bouts of running can lead to overtrain ing and can also be a major cause of in juries A well conditioned soldier can run five to six times a week However to do this safely he should do two things gradually build up to running that frequently and vary the intensity of the running sessions to allow recov ery between them Many running injuries can be pre vented by wearing proper footwear Soldiers should train in running shoes These are available in a wide range of prices and styles They should fit properly and have flexible multi layered soles with good arch and heel support Shoes made with leather and nylon uppers are usually the most comfortable See Appendix E for more information on running shoes Since injuries can also be caused by running on hard surfaces soldiers should if possible avoid running on concrete Soft even surfaces are best for injury prevention Whenever pos sible soldiers should run on grass paths dirt paths or park trails How ever with adequate footwear and re covery periods running on roads and other hard surfaces should pose no problem Common running injuries include the following 9 Black toenails 9 Ingrown toenails 9 Stress fractures of the feet 9 Ankle sprains and fractures 9 Achilles tendinitis caused by im proper stretching and shoes that do not fit e Upper leg and groin injuries w
216. l profiles Those who are overweight overfat according to AR 600 9 Those who have either permanent or temporary medical profiles Leaders must also give special con sideration to soldiers who are age 40 or older and to recent arrivals who cannot meet the standards of their new unit Special programs must be tailored to each soldier s needs and trained knowledgeable leaders should develop and conduct them This training should be conducted with the unit If this is impossible it should at least occur at the same time There must be a positive approach to all special fitness training Soldiers who lack enough upper body strength to do a given number of push ups or enough stamina to pass the 2 mile run should not be ridiculed Instead their shortcomings should be assessed and the information used to develop indi vidualized programs to help them remedy their specific shortcomings A company sized unit may have as many as 20 soldiers who need special atten tion Only smart planning will pro duce good programs for all of them Commanders must counsel soldiers explaining that special programs are being developed in their best interests They must make it clear that standards will be enforced Next they should coordinate closely with medical per sonnel to develop programs that fit the capabilities of soldiers with medical limitations Each soldier should then begin an individualized program based on his needs MFTs
217. lar Facilitation stretches for most major muscle groups PNF stretches use a series of contrac tions done against a partner s resis tance and relaxations Obtaining a safe stretch beyond the muscle s normal length requires a part ner s assistance The following four steps provide general guidance as to how stretches are done Both the exerciser and partner should follow these instructions 1 Assume the stretch position slowly with the partner s help 2 Isometrically contract the muscles to be stretched Hold the contraction for 5 to 10 seconds against the partner s unyielding resistance 3 Relax Next contract the antago nistic muscles for 5 to 10 seconds while the partner helps the exerciser obtain a greater stretch 4 Repeat this sequence three times and try to stretch a little further each time Caution The exerciser should not hold his breath He should breathe out during each contraction Several examples of PNF stretches are provided below in a stepwise fash ion The numbers given above for each step correspond to the general descrip tion listed below PNF HAMSTRING AND GLUTEAL STRETCH 1 The exerciser lies on his back and places the lower part of his left leg on the partner s right shoulder The exerciser slowly stretches the hamstring and gluteal muscles by gradually bringing the straightened leg toward his head until he feels tension in the stretched muscles The partner then applies
218. ll cases the feet should not touch the floor Action Roll up your upper body by first lifting your head and tucking the chin Next curl your spine by rolling the upper back and then the lower back off the floor Pause briefly in the up position while tensing the abdominal muscles Return in a slow controlled manner to the starting position by unrolling the upper body Do 20 to 50 repetitions to muscle failure Exercise Chart The chart labeled Figure 3 5 will help the soldier select appropriate exercises for use in developing a good muscular endurance and strength workout For example if the soldier wants to develop his upper leg muscles he has several options He may choose from the following 1 PREs concentrating on the split or single leg squat 2 exercises with equipment doing free weight squats or 3 exercises with a machine doing leg presses leg curls and leg extensions 3 35 EXERCISE CHART FOR MUSCULAR STRENGTH AND ENDURANCE EXERCISES Split Squat Single Leg Squat Leg Extension Leg Curl Heel Raise Toe Raise Push Up Seated Row Overhead Press Pull Down Shrug Triceps Extension Biceps Curl Abdominal Twist Abdominal Abdominal Crunch Partner Resisted Exercises Squat Heel Raise Bench Press Bent Over Row Overhead Press E E ee eee 22221 Triceps Extension Biceps Curl Wrist Curl Bent Leg Dead Lift
219. llent for developing strength and muscular endurance because they require the muscles to contract under heavy loads Log Drills Log drills are team conditioning exercises They are excellent for de veloping strength and muscular endur ance because they require the muscles to contract under heavy loads They also develop teamwork and add variety to the PT program Log drills consist of six different exercises numbered in a set pattern The drills are intense and teams should complete them in 15 minutes The teams have six to eight soldiers per team A principal instructor 18 re quired to teach demonstrate and lead the drill He must be familiar with leadership techniques for conditioning exercises and techniques peculiar to log drills AREA AND EQUIPMENT Any level area is good for doing log drills All exercises are done from a standing position If the group is larger than a platoon an instructor s stand may be needed The logs should be from six to eight inches thick and they may vary from 14 to 18 feet long for six and eight sol diers respectively The logs should be stripped smoothed and dried The 14 foot logs weigh about 300 pounds the 18 foot logs about 400 pounds Rings should be painted on the logs to show each soldier s position When not in use the logs are stored on a rack above the ground FORMATION All soldiers assigned to a log team should be about the same height at the shoulders T
220. lliopsoas oblique muscles 8 Bent leg dead ift Spinae Quadriceps Gluteals Figure 3 5 beginning weight training pro gram shown at Figure 3 5 will work most of the important major muscle groups It is a good program for begin ners and for those whose time is limited The exercises should be done in the order presented The weight training program shown at Figure 3 6 is a more comprehensive program that works the major muscle groups even more thoroughly It has some duplication with respect to the muscles that are worked For example the quadriceps are worked by the leg press squat and leg extensions and the biceps are worked by the seated row lat pull down and biceps curl Thus for the beginner this program may overwork some muscle groups How ever for the more advanced lifter it will make the muscles work in differ ent ways and from different angles thereby providing a better over all development of muscle strength This program also includes exercises to strengthen the neck muscles When doing one set of each exercise to muscle failure the average soldier should be able to complete this routine and do a warm up and within the regular PT time MORE ADVANCED EXERCISE PROGRAM NAME OF EXERCISE Leg press or squat Leg raises Leg extension Leg curl Heel raise Bench press Seated row Overhead press Lat pull down or pull up Shoulder shrug Triceps exten
221. ls and do a cool down afterward Progression with grass drills is made by a gradual increase in the time devoted to the drills next command is given Anything less than a top speed performance de creases the effectiveness of the drills Once the drills start soldiers do not have to resume the position of atten tion The instructor uses the command Up to halt the drill for instructions or rest At this command soldiers assume a relaxed standing position Grass drills can be done in a short time For example they may be used when only a few minutes are available for exercise or when combined with another activity Sometimes if time is limited they are a good substitute for running Most movements are done in place The extended rectangular formation is best for a platoon or company sized unit The circle formation is more suitable for squad or section sized groups When soldiers are starting an exer cise program a 10 to 15 minute workout may be appropriate Progres sion is made by a gradual increase in the time devoted to the drills As the fitness of the soldiers improves the times should be gradually lengthened to 20 minutes The second drill is harder than the first Therefore as soldiers progress in the first drill the instructor should introduce the second If he sees that the drill needs to be longer he can repeat the exercises or combine the two drills STARTING POSITIONS After the warm up
222. ly to the second position by releasing the arms straightening the trunk and extending the arms sideward palms up 4 Resume the position of attention by dropping the arms and returning the left foot to the side of the right Repeat the exercise to the right side Use a moderate cadence 1 12 KNEE BENDER i Position Stand with the feet shoulder width apart hands on the Action Bend at the knees Jean slightly forward at the waist with hips the thumbs in the small of the back and the elbows back the head up and slide the hands along the outside of the legs until the extended fingers reach the top of the boots or the middle of the lower leg 2 Recover to the start position 3 Repeat action 1 4 Repeat action 2 Use a moderate cadence THE SWIMMER Position Lie prone with the feet together and with the arms Action 1 Move the right arm and left leg up 2 Return to the together and extended forward in front of the body Keep the start position 3 Move the left arm and right leg up 4 Return arms and legs straight at all times during this exercise to the start position Continue in an altemating manner Use a moderate cadence 7 13 SUPINE BICYCLE AS AB Position Assume a supine position with the hips and knees Action 1 Bring the left knee upward while curling the trunk flexed Piace the palms directly on top of the head with the upward and touch the right elbow to the left knee 2 Repeat fingers
223. m mander They also know how to conduct exercise programs that are effective and safe MFTs are not however trained to diagnose or treat injuries The commander s latitude in pro gram development varies with the length and type of the IET course For example commanders of basic combat training BCT may do a standard PT program at one installa tion while AIT commanders may design their own programs Regard less of the type of course all leaders must strive to train their soldiers to attain the highest level of physical fitness possible This means using the established principles of exercise to develop a safe physical training pro gram Safety Considerations Overuse injuries are common in IET However they can be avoided by carefully following the exercise prin ciples of recovery and progression Research suggests that soldiers are more prone to injuries of the lower extremities after the third week of IET High impact activities such as road marching and running on hard surfaces should be carefully moni tored during at this time During this period fixed circuits and other activi ties that develop CR fitness are good low impact alternatives Properly fitted high quality run ning shoes are important especially when PT sessions require running on hard surfaces Court shoes like basketball or tennis shoes are not 11 0 that shown the remarks column tactical road marches designed
224. m greater than three months temporary profiles who cannot take the regular three event APFT The alternate aerobic APFT events are the following 800 yard swim test 6 2 mile stationary bicycle ergome ter test with a resistance setting of 2 kiloponds 2 kilograms or 20 newtons e 6 2 mile bicycle test on conven tional bicycle using one speed e2 5 mile walk test 14 20 ALTERNATE TEST STANDARDS BY EVENT SEX AND AGE AGE EVENT SEX 17 21 22 26 27 31 32 36 37 41 42 46 47 51 52 56 57 61 62 800 YARD Men 20 00 20 30 21 00 21 30 22 00 22 30 23 00 24 00 24 30 25 00 SWIM Women 21 00 21 30 22 00 22 30 23 00 23 30 24 00 25 00 25 30 26 00 6 2 MILE BIKE Men 24 00 24 30 25 00 25 30 26 00 27 00 28 00 30 00 31 00 32 00 Stationary Women 25 00 25 30 26 00 26 30 27 00 28 00 30 00 32 00 33 00 34 00 and track 2 5 MILE Men 34 00 34 30 35 00 35 30 36 00 36 30 37 00 37 30 38 00 38 30 WALK Women 37 00 37 30 38 00 38 30 39 00 39 30 40 00 40 30 41 00 41 30 Figure 14 9 800 YARD SWIM TEST This event is used to assess cardio respiratory aerobic fitness See Figure 14 10 Equipment Two stopwatches one clipboard and pen for each scorer one copy each of the test instructions and standards and appropriate safety equipment are needed Facilities A swimming pool at least 25 yards long and 3 feet deep or an approved facility is needed Personnel One
225. mal level of fitness should become part of each soldier s life style and training routine The maintenance phase should be continued throughout his career and ideally throughout his life As with aerobic training the sol dier should do strength training three times a week and should allow at least 48 hours of rest from resistance train ing between workouts for any given muscle group TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exer cise are performed in a specified pe riod of time After an appropriate period of rest a second third and so on set of that exercise is done in an equal or lesser time period exercise period recovery period and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs The use of timed sets unlike exer cises performed in cadence or for a specific number of repetitions helps to ensure that each soldier does as many repetitions of an exercise as pos sible within a period of time It does not hold back the more capable performer by restricting the number of repetitions he may do Instead sol diers at all levels of fitness can indi vidually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus In this FM timed sets will be applied to improving soldier s sit up and push up performance See Fig
226. manders should assure that qualified leaders supervise and con duct fitness training and use their MFTs for they have received compre hensive training in this area Leaders can learn about fitness train ing in the following ways Attend the four week MFT course or one week Exercise Leaders Course Request a fitness workshop from the Army Physical Fitness School Become familiar with the Army s fitness publications Important ex amples include this manual AR 350 15 and DA Pamphlets 350 15 350 18 and 350 22 Commanders must provide adequate facilities and funds to support a pro gram which will improve each soldier s level of physical fitness They must also be sure that everyone participates since all individuals regardless of rank age or sex benefit from regular exer cise In some instances leaders will need to make special efforts to over come recurring problems which inter fere with regular training Leaders must also make special ef forts to provide the correct fitness training for soldiers who are physi cally substandard Positive profiling DA Form 3349 permits and encour ages profiled soldiers to do as much as they can within the limits of their profiles Those who have been away from the conditioning process because of leave sickness injury or travel may also need special consideration Commanders must ensure that the time allotted for physical fitness train ing is used effectively
227. n Return to the starting position UPPER BACK STRETCH This stretches the lower trapezius and posterior deltoid muscles of the upper back ror Position Stand with the arms extended to the front at shoul Action Extend the arms and shoulders forward Hold this der height with the fingers interlaced and palms facing outward for 10 to 15 seconds Return to the starting position 4 7 OVERHEAD ARM PULL This stretches the external and internal obliques latissimus dorsi and triceps i R Position Stand with the feet shoulder width apart Raise the Action Grab the right elbow with the left hand and pull to the right arm bending the right elbow and touching the right hand jeft Hold this position for 10 to 15 seconds Return to the to the back of the neck starting position Do the same stretch and pull the left elbow with the right hand for 10 to 15 seconds THIGH STRETCH This stretches the quadriceps and anterior tibialis ne Position Stand For variation lie on the stomach Action Bend the left leg up toward the buttocks Grasp the toes of the left foot with the right hand and puil the heel to the left buttock Extend the left arm to the side for balance Hold this position for 10 to 15 seconds Return to the starting position Bend the right leg grasp the toes of the right foot with the left hand and pull the heel to the right buttock Exiend the right arm for balance Hold th
228. n areas and midfielder on their own 40 yard line The nine balls are placed as follows Four are on each 45 yard line with at least five yards between balls One is centered on the 50 yard line The signal to start play is one long whistle blast Players must pass the balls through the oppos ing team s defenses into the goal area using only their feet or heads The first team whose goalies have five balls wins a point The game then stops and the balls are placed for the start of a new set The first team to score five points wins NINE BALL SOCCER Referee There are no time outs except in case of injury which is signaled by two sharp whistle blasts The teams change positions on the field after each set Team members move to different zones after the set Rules A ball is played along the ground or over any group or groups of players The ball may travel any distance if it is played legally Goalies may use their hands in playing the ball and may give a ball to other goalies on their team For a set to officially end each goalie must have a ball If players engage in unnecessary roughness or dangerous play the refe ree removes them from the game for the rest of the set and one additional set He also removes players for the rest of the set if they step on or over a boundary or sideline or use their hands outside the goal area If a goalie steps on or over a boundary or sideline the referee takes the ball being
229. n recognized 9 18 Commanders must develop prgrams that train soldiers to maximize their physical performance The goal of the Army s physical fitness program is to improve each soldier s physical ability so he can survive and win on the battlefield Physical fitness includes all aspects of physical performance not just per formance on the APFT Leaders must understand the principles of exercise the FITT factors and know how to apply them in order to develop a sound PT program that will improve all the fitness components To plan PT suc cessfully the commander and MFT must know the training management system See FM 25 100 Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT They must develop programs that train soldiers to maximize their physical performance Leaders should use incentives More importantly they must set the example through their own participation The unit PT program is the com mander s program It must reflect his goals and be based on sound scientific principles The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities Tough real istic training is good However leaders must be aware of the risks involved with physical training and related ac tivities They should therefore plan wisely to minimize injuries
230. n that event immediately terminated The records of soldiers who fail a record APFT for the first time and those who fail to take the APFT within the required period AR 350 15 para graph 11 must be flagged IAW AR 600 8 2 Reference B RETESTING Soldiers who fail any or all of the events must retake the entire APFT In case of test failure commanders may allow soldiers to retake the test as soon as the soldiers and commanders feel they are ready Soldiers without a medical profile will be retested not later than three months following the initial APFT failure in accordance with AR 350 15 paragraph 11 Test Sequence The test sequence is the push up sit up and 2 mile run or alternate aerobic event The order of events cannot be changed There are no exceptions to this sequence Soldiers should be allowed no less than 10 minutes but ideally no more than 20 minutes to recover between each event The OIC or NCOIC deter mines the time to be allotted between events as it will depend on the total number of soldiers who are participat ing in the APFT If many soldiers are to be tested staggered starting times should be planned to allow the proper intervals between events Under no circumstances is the APFT valid if a soldier cannot begin and end all three events in two hours or less The following paragraphs describe the equipment facilities personnel 14 11 instructions administration timing techniques a
231. nd laying out the test area are essential duties The group administering the test must include the following e OIC or NCOIC e Event supervisor scorers and a demonstrator for each event e Support X personnel safety control and medical as appropriate There should be no less than one scorer for each 15 soldiers tested Twelve to 15 scorers are required when a company sized unit is tested OIC OR NCOIC The OIC or NCOIC does the following Administers the APFT Procures all necessary equipment and supplies e Arranges and lays out the test area e Trains the event supervisors scorers demonstrators Training video tape No 21 191 should be used for training those who administer the APFT e Ensures the test is properly administered and the events are explained demonstrated and scored according to the test standards in this chapter e Reports the results after the test EVENT SUPERVISORS Event following e Administer the test events e Ensure that necessary equipment is on hand e Read the test instructions and have the events demonstrated supervisors do the 14 8 e Supervise the scoring of events and ensure that they are done correctly e Rule on questions and scoring discrepancies for their event SCORERS Scorers do the following e Supervise the performance of testees e Enforce the test standards in this chapter e Count the number of correctly performed repetit
232. nd odd numbers Pairs are adjusted according to height and weight You are now paired up for double guerrillas The command Change is given to change the soldiers positions After the exercises are completed the instructor halts the soldiers and positions the base soldier or platoon guide by commanding Base man or platoon guide post He then com mands Fall out and fall in on the base man or platoon guide EXERCISE DESCRIPTIONS Brief explanations of guerrilla ex ercises follow All Fours Run Face downward supporting the body on the hands and feet Advance forward as fast as possible by moving the arms and legs forward in a coordi nated way Bottoms Up Walk Take the front leaning rest posi tion and move the feet toward the hands in short steps while keeping the knees locked When the feet are as close to the hands as possible walk forward on the hands to the front leaning rest position Crab Walk Assume a sitting position with the hips off the ground and hands and feet supporting the body s weight Walk forward feet first The Engine Stand with the arms straight and in front of the body The arms should be parallel to the ground with the palms facing downward While walking forward bring the left knee upward to the left elbow Return to the start position Continuing to walk forward touch the right knee to the right elbow Recover to the start position Be sure
233. nd 14 or more days at lower altitudes For this reason soldiers should be permitted twice the length of their absence not to exceed 30 days to reacclimatize before being required to take a record APFT A period of 30 days is adequate for any given reacclimatization Air Pollution and Exercise Pollutants are substances in the en vironment which lower the environ ment s quality Originally air pollut ants were thought to be only by products of the industrial revolution However many pollutants are pro duced naturally For example volca noes emit sulfur oxides and ash and lightning produces ozone There are two classifications of air pollutants primary and secondary Primary pollutants are produced di rectly by industrial sources These include carbon monoxide CO sulfur oxides SO hydrocarbons and par ticulate ash Secondary pollutants are created by the primary pollutant s interaction with the environment Ex amples of these include ozone 03 aldehydes and sulfates Smog is a combination of primary and secondary pollutants Some pollutants have negative ef fects on the body For example car bon monoxide binds to hemoglobin in the red blood cells and reduces the amount of oxygen carried in the blood Ozone and the oxides irritate the air passageways in the lungs while other pollutants irritate the eyes When exercisers in high pollution areas breathe through the mouth the nasal mucosa s abili
234. nd Ceremonies December 1986 Basic Cold Weather Manual April 1968 OTHER ARMY PUBLICATIONS AND MATERIALS AR 215 1 DA Form 705 DA Form 3349 Folio No 1 SB 10 260 TB Med 507 Administration of Army Morale Welfare and Recreation February 1984 Army Physical Fitness Test Scorecard May 1987 Physical Profile May 1986 Training Facilities Corps of Engineers Drawing No 28 13 95 Directorate of Facilities Engineering Master Menu December 1989 Occupational and Environmental Health Prevention Treatment and Control of Heat Injury July 1980 TSP Physical Fitness Training Total Fitness July 1987 TRAINING VIDEO TAPES TVTS 8 103 21 76 21 191 21 192 21 218 21 203 Standards for Determining Body Fat 1986 Army Physical Fitness Test APFT 1986 Administration of the APFT 1988 Partner Resisted Exercises PRE 1987 Flexibility The Truth About Stretching 1989 Push up Sit up Improvement 1988 References 1 INDEX This is a topical index organized alphabetically Citations are to paragraph numbers ability group running advanced individual training 1 10 aerobic exercises see exercises aerobic aerobic fitness see fitness cardiorespiratory aquatic exercise 8 19 through 8 22 Army Physical Fitness Test APFT 14 1 through 14 27 ability group running to prepare for 1 10 administration of 14 2 through 14 8 alternate events for 14 20 through 14 27 cardiovascular screening program for 1
235. nd physical training should challenge soldiers but should not place them at undue risk nor lead to situations where accidents or inju ries are likely to occur Cardiorespiratory CR fitness sometimes called CR endurance aero bic fitness or aerobic capacity is one of the five basic components of physi cal fitness CR fitness is a condition in which the body s cardiovascular cir culatory and respiratory systems function together especially during exercise or work to ensure that ade quate oxygen is supplied to the work ing muscles to produce energy CR fitness is needed for prolonged rhyth mic use of the body s large muscle groups high level of CR fitness permits continuous physical activity without a decline in performance and allows for rapid recovery following fatiguing physical activity Activities such as running road marching bicycling swimming cross country skiing rowing stair climbing and jumping rope place an extra demand on the cardiovascular and respiratory systems During exercise these sys tems attempt to supply oxygen to the working muscles Most of this oxygen is used to produce energy for muscular contraction Any activity that con tinuously uses large muscle groups for 20 minutes or longer taxes these sys tems Because of this a wide variety of training methods is used to improve cardiorespiratory endurance Physiology of Aerobic Training Aerobic exercise uses oxygen to produ
236. nd policy about the sports program Under stand the types of units to be served their location the climate and military responsibilities Troops Determine the following 1 number and types of personnel 2 training status and general duty assignment 3 special needs inter ests and attitudes Time available Coordinate the time available for the sports pro gram with the military mission Determine both the on duty and off duty time soldiers have for taking part in sports activities Equipment Consider the equip ment that will be needed for each sport Facilities Determine the number type and location of recreational facilities both within the unit and in those controlled by units at higher levels 9 3 e Funds Determine how much each unit can spend on the intramural program Personnel Assess how many people are needed to run the program The list should include a director and as sistants sports council officials and team captains as well as volun teers for such tasks as setting up a playing field Coordination Coordinate with the units operations sections to avoid conflict with military training sched ules Activities The intramural director should plan a tentative program of activities based on the season local situation and needs and interests of the units Both team and individual sports should be included Some team sports are popular at all levels and need little promotional effort f
237. nd scorers duties for the pushup sit up and 2 mile run events PUSH UPS Push ups measure the endurance of the chest shoulder and triceps muscles See Figure 14 3 Equipment One stopwatch is needed along with one clipboard and pen for each scorer The event supervisor must have the following the instructions in this chap ter on how to conduct the event and one copy of the push up scoring stan dards DA Form 705 Facilities There must be at least one test station for every 15 soldiers to be tested Each station is 6 feet wide and 15 feet deep Personnel One event supervisor must beat the test site and one scorer at each station The event supervisor may not be the event scorer Instructions The event supervisor must read the following THE PUSH UP EVENT MEASURES THE ENDURANCE OF THE CHEST SHOULDER AND TRICEPS MUSCLES ON THE COMMAND GET SET ASSUME THE FRONT LEANING REST SITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORT ABLE FOR YOU YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART WHEN VIEWED FROM THE SIDE YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES ON THE COMMAND GO BEGIN THE PUSH UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND THEN RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED YOUR BODY
238. nd to form enzymes Protein is believed to contribute little if any to the total energy requirement of heavy resistance exercises The recommended dietary allowance of protein for adults is 0 8 grams per kilogram of body weight Most people meet this level when about 15 percent of their daily caloric intake comes from protein During periods of intense aerobic train ing one s need for protein might be somewhat higher for example 1 0 to 1 5 grams per kilogram of body weight per day Weight lifters who have a high proportion of lean body mass can easily meet their protein requirement with a well balanced diet which has 15 to 20 percent of its calories provided by protein Recent research suggests that weight trainers may need no more protein per kilogram of body weight than average nonathletic people Most Americans routinely consume these levels of protein or more The body converts protein consumed in excess of caloric needs to fat and stores it in the body Nutrition in the Field Soldiers in the field must eat enough food to provide them with the energy they need They must also drink plenty of water or other non alcoholic bever ages The meal ready to eat MRE supplies the needed amount of carbo hydrates protein fat vitamins and minerals It is a nutritionally adequate ration when all of its components are eaten and adequate amounts of water are consumed Because the foods are enriched and fortified wi
239. ndard Safety is a major consideration when planning and evaluating physical training programs IET Standard The APFT standard for basic train ing is a minimum of 50 points per event and no less than 150 points overall by the end of basic training Graduation requirements for AIT and One Station Unit Training OSUT require 60 points per event Army Standard All other Army personnel active and reserve who are non IET soldiers must attain the minimum Army stan dard of at least 60 points per event To get credit for a record APFT a medic cally profiled soldier must as a mini mum complete the 2 mile run or one of the alternate aerobic events SAFETY Safety is a major consideration when planning and evaluating physi cal training programs Commanders must ensure that the programs do not place their soldiers at undue risk of injury or accident They should ad dress the following items Environmental conditions heat cold traction e Soldiers levels of conditioning low high age sex Facilities availability instruction repair Traffic routes procedures forma tions Emergency procedures medical communication transport The objective of physical training in the Army is to enhance soldiers abilities to meet the physical demands of war Any physical training which results in numerous injuries or acci dents is detrimental to this goal As in most training common sense must prevail Good sou
240. nder must appoint a qualified person to be the director regardless of the local situation type and size of the unit The director must be a good or ganizer and administrator and must have time to do the job correctly He should also have a sense of impartial ity and some athletic experience Commanders should form intra mural sports council in units of battal ion size or larger and should appoint members or require designated unit representatives council should meet at least once a month or as often as the situation requires The council serves as an advisory body to the unit commander and intramural director It gives guidance about the organization and conduct of the program Facilities and Equipment Adequate facilities and equipment must be available When facilities are limited leaders must plan activities to ensure their maximum use In all cases activities must be planned to ensure the safety of participants and spectators Funds and Budget Adequate funds are essential to successfully organize and operate a sports program Therefore before hand organizers must determine how much money is available to support it To justify requests for funds they must prepare a budget in which they justify each sports activity separately The budget must include special equip ment supplies awards pay for offi cials and other items and services Units can reduce many of their costs by being resourceful
241. nding in Place with Alternate Arm Stretch Forward Bound in place in waist deep water using high knee action Stretch the right arm far forward when the left knee is high and the left arm is stretched backward When the position of the arm is re versed simulate the action of the crawl stroke by pulling down and through the water with the hand DURATION 1 minute Poolside Knees Up Supine Stand in chest to shoulder deep water back against the wall of the pool Extend the arms backward and grasp the pool s edge With feet together ex tend the legs in front of the torso and assume a supine position Then with the legs together raise the knees to the chin Return to the starting posi tion and repeat the action DURA TION 2 minutes maximum effort Twisting Legs Supine Stand in chest to shoulder deep water back against the wall of the pool Extend the arms backward and grasp the pool s edge With feet together extend the legs in front of the torso and assume a supine position Then twist the legs slowly to the left return to the starting position and twist the legs slowly to the right Repeat this twisting action DURATION 1 minute 2 sets 30 seconds each Scissor Kick Float in chest to shoulder deep water on either side of the body with the top arm extended hand holding the pool s edge Brace the bottom hand against the pool s wall with feet below the water s surface Next assume a crouching
242. nditioning the CR system can best be accomplished by three adequately intense workouts per week Soldiers should do these on alternate days By building up gradually soldiers can get even greater benefits from working out five times a week However leaders should recognize the need for recovery between hard exercise peri ods and should adjust the training in tensity accordingly They must also be aware of the danger of overtraining and recognize that the risk of injury increases as the intensity and duration of training increases INTENSITY Intensity is related to how hard one exercises It represents the degree of effort with which one trains and is probably the single most important factor for improving performance Un fortunately it is the factor many units ignore Changes in CR fitness are directly related to how hard an aerobic exercise is performed The more energy ex pended per unit of time the greater the intensity of the exercise Signifi cant changes in CR fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve HRR In tensities of less than 60 percent HRR are generally inadequate to produce a training effect and those that exceed 90 percent HRR can be dangerous Soldiers should gauge the intensity of their workouts for CR fitness by determining and exercising at their training heart rate THR Using the THR method lets them find and pre scri
243. ng Program in Chapter 10 Numerous other approaches can be taken when tailoring a fitness program to meet a unit s mission as long as the principles of exercise are not violated Such programs when coupled with good nutrition will help keep soldiers fit to win INTENSITY Training at the right intensity is the biggest problem in unit programs The intensity should vary with the type of exercise being done Exercise for CR development must be strenuous enough to elevate the heart rate to between 60 and 90 percent of the heart rate reserve HRR The calculation of percent HRR is explained in Chapter 2 Those with low fitness levels should start exercising at a lower training heart rate THR of about 60 percent of HRR For muscular strength and endur ance intensity refers to the percentage of the maximum resistance that is used for a given exercise When determin ing intensity in strength training program it is easier to refer to a repetition maximum or RM For example a 1O RM is the maximum weight that can be correctly lifted 10 times An 8 12 RM is the weight that can be lifted 8 to 12 times correctly Doing an exercise correctly means moving the weight steadily and with proper form without getting help from other muscle groups by jerking bend ing or twisting the body For the average person who wants to improve both muscular strength and endurance an 8 12 RM is best The person who wants to
244. ng alone can cause the body to believe it is being starved In response it tries to conserve its fat reserves by slowing down its metabolic rate and as a result it loses fat at a slower rate Soldiers must consume a minimum number of calories from all the major food groups with the calories distrib uted over all the daily meals including snacks This ensures an adequate con sumption of necessary vitamins and minerals A male soldier who is not under medical supervision when diet ing requires a caloric intake of at least 1 500 women require at least 1 200 calories Soldiers should avoid diets that fail to meet these criteria Trying to lose weight with fad diets and devices or by skipping meals does not work for long term fat loss since weight lost through these practices is mostly water and lean muscle tissue not fat Losing fat safely takes time 5 1 and patience There is quick and easy way to improve body composi tion The soldier who diets and does not exercise loses not only fat but muscle tissue as well This can negatively affect his physical readiness Not only does exercise burn calories it helps the body maintain its useful muscle mass and it may also help keep the body s metabolic rate high during dieting Fat can only be burned during exercise if oxygen is used Aerobic exercise which uses lots of oxygen is the best type of activity for burning fat Aerobic exercises include jog ging walking
245. nging the arms forward and up to shoulder level 2 Take a slight jump while swinging the arms backward returning to the start position 3 Jump strongly upward while swinging the arms forward and up to the overhead position at the same time briefly look skyward While descending return the head and eyes to the front and flex the knees 4 Repeat action 2 Use a moderate cadence SQUAT BENDER Position Stand with the feet shoulder width apart hands on hips thumbs in the small of the back and the elbows back Action 1 Bending the knees lower yourself to a half squat position while maintaining balance on the balls of the feet With the trunk inclined slightly forward thrust the arms forward to shoulder level with the elbows locked and the palms down 2 Recover to the start position 3 Keeping the knees slightly bent bend forward at the waist touching the ground in front of the toes 4 Recover to the start position Use a moderate cadence LUNGER Position Start from the position of attention Action t Lunge diagonally forward to the left by stepping in that direction with the left foot placing the left knee over the foot At the same time place the arms sideward at shoulder level the palms up and the head and shoulders squarely to the front 2 Bend slowly forward and downward over the left thigh and wrap the arms around the thigh hands grasping the opposite arms above the elbows 3 Recover slow
246. ning fitness tasks is provided in Figure 10 3 by using the activities which might occur during one week of physical training The collective tasks for the unit are to perform the following develop muscular endurance and strength im prove CR endurance and improve flexibility The individual tasks all soldiers must perform during the week are as follows For developing strength and muscular endurance they must per form appropriate strength circuit exer cises PREs sandbag circuits to in clude performing bent leg dead lifts exercises and training for push up sit up improvement To improve cardiorespiratory endurance they must do ability group runs interval train ing road marching and they must cal culate their THR and monitor THR when appropriate To improve their flexibility they must do stretching ex ercises during their daily warm up and cool down The leader s tasks are to organize and supervise all strength and muscle endurance training sessions and CR training sessions so as to best meet all related fitness objectives Similarly the leader must organize and supervise all warm up and cool down sessions to best meet the fitness objectives for the development and maintenance of flexibility To provide specific examples of leaders tasks in the area of training for strength and muscle endurance the leader will ensure the following Each strength and or muscle en durance training session works all
247. nitial the appropriate block and note in the comment block that the time is for a 6 2 mile stationary bicycle ergometer test 6 2 MILE BICYCLE TEST This event is used to assess the soldier s cardiorespiratory and leg muscle endurance Equipment Two stopwatches one clipboard and pen for each scorer a copy of the test instructions and standards and num bers are needed Although one speed bicycles are preferred for this event multispeed bicycles may be used If a multispeed bicycle is used measures must be taken to ensure that only one gear is used throughout the test This can usually be done by taping the gear shifters at the setting preferred by the testee Facilities A relatively flat course with a uni form surface and no obstacles must be used It must also be clearly marked Soldiers should not be tested on a quarter mile track and they should never be out of the scorers sight The course should be completely free of runners and walkers Personnel One event supervisor and at least one scorer for every 10 soldiers re quired Safety control and medical personnel should also be present as appropriate instructions The event supervisor must read the following 6 2 MILE BICYCLE TEST IS USED TO ASSESS YOUR CARDIORESPIRATORY FITNESS AND LEG MUSCLES ENDURANCE YOU MUST COMPLETE THE 6 2 14 24 MILES WITHOUT ANY PHYSICAL HELP FROM OTHERS YOU MUST KEEP YOUR BICYCLE IN ONE GEAR
248. nments 12 2 3 dehydration 12 3 frostbite 12 3 heat injuries and symptoms 12 1 hot humid environments 12 1 2 hydration guidelines 12 2 hypothermia 12 2 temperature regulation 12 0 1 windchill factor 12 3 exercise principles 1 4 10 12 13 exercises see also drills Fartlek fat acquatic 8 19 through 8 22 aerobic 2 0 2 6 through 2 16 aerobic alternate forms 2 13 through 2 13 calisthenic 7 7 through 7 17 conditioning drills see drills conditioning cool down after 1 7 4 3 flexibility 1 3 4 1 through 4 17 guerilla see drills guerilla injuries related to 13 1 2 muscle strengthening 3 3 through 3 9 muscular training chart 3 36 partner resisted 3 13 through 3 20 rhythmic with music 2 15 16 warm up before 1 7 4 2 with equipment 3 21 through 3 35 without special equipment 3 12 training see running Fartlek training body 1 12 13 5 0 1 see also overweight soldiers saturated 6 3 Index 1 fitness cardiorespiratory aerobic 1 3 2 0 through 2 16 components of 1 3 4 conditioning phases for 1 7 through 1 9 3 6 7 muscular 3 1 fitness programs see unit program fitness programs types of advanced individual training AIT 1 10 individual 1 11 initial entry training IET 1 10 11 0 1 special 1 11 12 TOE and TDA units 1 11 unit 1 9 10 FITT factors 1 4 through 1 7 2 1 through 2 6 4 2 flexibility 1 3 4 1 through 4 17 flexibility exercises see exercises
249. nning across streets and to emphasize that team members should always stay together Set Up and Materials The course must be well thought out and set up in advance Setting up requires some man hours but the course can be used many times The major tasks are making and installing location markers and preparing map scorecard combinations Once the location marker numbers are marked and color coded on the maps they are covered with combat acetate to keep them useful for a long time Combat acetate also called plastic sheet can be purchased in the self service supply center store under stock number 9330 00 618 7214 The course organizer must decide how many location markers to make and where to put them He should use creativity to add excitement to the course Suggestions for locations to put point markers are as follows at inter sections along roads in the tree line on building corners and along creek beds and trails They should not be too hard to find To help teams negotiate the course all maps must be precisely marked to correspond with the place ment of the course location markers Unit olympics incorporate athletic events that represent all five fitness components Unit Olympics The unit olympics is a multifaceted event that can be tailored to any unit to provide athletic participation for all soldiers The objective is to incorpo rate into a team level competition athletic events that represent all five f
250. ns The bicycle should be one that can be used for training and testing Its seat and 14 22 Figure 14 11 handlebars must be adjustable to let the soldier fully extend his legs when pedaling It should have an adjustable tension setting and an odometer The resistance is usually set by a tension strap on a weighted pendulum con nected to the flywheel See Appendix D for guidance on using various types of stationary bikes Facilities The test site can be any place where there is an approved bicycle ergometer This could be the post s fitness facility or the hospital s therapy clinic Each test station must be two yards wide and four yards deep Personnel One event supervisor and at least one scorer for every three soldiers to be tested are required Appropriate safety control and medical personnel should also be present 14 23 6 2 MILE STATIONARY BICYCLE ERGOMETER TEST Instructions The event supervisor must read the following THE 6 2 MILE STA TIONARY BICYCLE ERGOMETER EVENT TESTS YOUR CARDI ORESPIRATORY FITNESS AND LEG MUSCLE ENDURANCE THE ERGOMETER S RESISTANCE MUST BE SET AT TWO KILOPOUNDS 20 NEWTONS ON THE COMMAND GO THE CLOCK WILL START AND YOU WILL BEGIN PEDAL ING AT YOUR OWN PACE WHILE MAINTAINING THE RESISTANCE INDICATOR AT TWO POUNDS YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE 6 2 MILES 10 KILOMETERS AS SHOWN ON THE ODOMETER IN A TIME EQUAL TO OR LESS THAN THAT
251. o nent s waist Clipping throwing the body across the back of the opponent s legs as he is running or standing Throwing an opponent to the ground that is lifting and dropping or slamming a player to the ground in stead of tackling cleanly Spearing tackling or piling on an opponent who is already on the ground Striking or punching with closed fist s Grasping an opponent s neck or head Kicking Butting heads Unsportsmanlike conduct is called for abusive or insulting language that 9 11 the referee judges to be excessive and blatant It is also called against a player on the sidelines who interferes with the ball or with his opponents on the field A player who violates these rules should be removed from the game and made to run one lap around both playing fields penalized player leaves the team shorthanded until he completes the penalty lap and the next break in play occurs on the field from which he was removed The penalized player or a substitute then enters the game Referees and the chief umpire may at their discre tion eject any player who is a chronic violator or who is judged to be danger ous to other players Once ejected the player must leave both the field of play and team area Substitutes for ejected players may enter during the next break in play that follows a goal scored by either team They enter on the field from which the players were ejected BROOM
252. o forth and sit ups regular abdominal twists abdominal curls and so forth can be done When perform ing this type of workout pay attention to how the soldiers are responding and make adjustments accordingly For example the times listed in the chart above may prove to be too long or too short for some soldiers In the same way because of the nature of the sit up it may become apparent that some soldiers can benefit by taking slightly more time for timed sets of sit ups than for push ups When using timed sets for push up and sit up improvement soldiers can also perform all sets of one exercise before doing the other For example several timed sets of push ups can be done followed by several sets of sit ups or vice versa With this approach rest intervals must be placed between timed sets The following example can be done after the regular strength workout and is reasonable starting routine for most soldiers During a timed set of push ups a soldier may reach temporary muscle failure at any time before the set is over If this happens he should immediately drop to his knees and continue doing modified push ups on his knees Finally as in any endeavor soldiers must set goals for themselves This applies when doing each timed set and when planning for their next and future APFTs Major Muscle Groups In designing a workout it is impor tant to know the major muscle groups where they are located and their
253. of exertion Multiplying the rating of perceived exertion by 10 roughly approximates the heart rate during exercise For example a PE of 14 when multiplied by 10 equals 140 Most soldiers with THRs between 130 and 170 BPM would exercise between a PE of 13 somewhat hard and 17 very hard Although either percent of maximum heart rate or perceived exertion may be used during exercise the most valid method for calculating THR is percent HRR APPENDIX THE MAJOR SKELETAL MUSCLES THE HUMAN BODY MAJOR MUSCLE GROUPS The Major Skeletal Muscles of the Human Body Sternocleidomastoid Obliques NW SS Abdominis N Abdominals I E 5555226 Gastrocnemius and Soleus Calves Tibialis Anterior Figure H 1 The iliopoas muscle a hip flexor cannot be seen as it lies beneath other muscles It attaches to the lumbar vertebrae and the femur 0 AGR AIT APFT ARNG ARTEP ATP BCT BDU BPM BTMS CAD CPR CPT CR CVSP DA DOD EDRE EIB EOSB FITT FTX HDL HQ HRR ID IET IG kph GLOSSARY Section 1 Acronyms and Abbreviations Active Component ability group run advanced individual training Army Physical Fitness Test Army regulation Army National Guard Army Training and Evaluation Program adenosine triphosphate basic combat training battle dress uniform be
254. of the lower body BONES Women have less bone mass than men but their pelvic structure is wider This difference gives men an advantage in running efficiency HEART SIZE AND RATE The average woman s heart is 25 percent smaller than the average man s Thus the man s heart can pump more blood with each beat The larger heart size contributes to the slower resting heart rate five to eight beats a minute slower in males This lower rate is evident both at rest and at any given level of submaximal exercise Thus for any given work rate the faster heart rate means that most women will become fatigued sooner than men FLEXIBILITY Women generally are more flexible than men LUNGS The lung capacity of men is 25 to 30 percent greater than that of women This gives men still another advantage in the processing of oxygen and in doing aerobic work such as running RESPONSE TO HEAT A woman s response to heat stress differs somewhat from a man s Women sweat less lose less heat through evaporation and reach higher body temperatures before sweating starts Nevertheless women can adapt to heat stress as well as men Regardless of gender soldiers with a higher level of physical fitness generally better tolerate and adapt more readily to heat stress than do less fit soldiers OTHER FACTORS Knowing the physiological differences between men and women is just the first step in planning physical training for a unit Leader
255. oint exercises The exercise should provide movement at more than one joint For example the pull down exercise produces motion at both the shoulder and elbow joints The con centration curl however only involves the elbow joint PHASES OF CONDITIONING There are three phases of condition ing preparatory conditioning and maintenance These are also described in Chapter 1 Preparatory Phase The soldier should use very light weights during the first week the preparatory phase which includes the first two to three workouts This is very important because the beginner must concentrate at first on learning 3 6 The three phases of conditioning are preparatory conditioning and maintenance the proper form for each exercise Using light weights also helps mini mize muscle soreness and decreases the likelihood of injury to the muscles joints and ligaments During the second week he should use progres sively heavier weights By the end of the second week 4 to 6 workouts he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure If he can do only seven repetitions of an exer cise the weight must be reduced if he can do more than 12 the weight should be increased Conditioning Phase The third week is normally the start of the conditioning phase for the be ginning weight trainer During this phase the soldier should increase the amount of weight
256. oldier s level of physical fitness has a direct impact on his combat readiness The many battles in which American troops have fought under score the important role physical fit ness plays on the battlefield The renewed nationwide interest in fitness has been accompanied by many re search studies on the effects of regular participation in sound physical fitness programs The overwhelming conclu sion is that such programs enhance a person s quality of life improve pro ductivity and bring about positive physical and mental changes Not only are physically fit soldiers essential to the Army they are also more likely to have enjoyable productive lives This chapter provides an overview of fitness It defines physical fitness outlines the phases of fitness and discusses various types of fitness pro grams and fitness evaluation Com manders and leaders can use this infor mation to develop intelligent combat related physical fitness programs Physical fitness the emphasis of this manual is but one component of total fitness Some of the others are weight control diet and nutrition stress management dental health and spiritual and ethical fitness as well as the avoidance of hypertension sub stance abuse and tobacco use This manual is primarily concerned with issues relating directly to the develop ment and maintenance of the five components of physical fitness The Army s physical fitness train ing program e
257. ole responsibility for good programs rests with leaders at every level A poorly designed and executed physical fitness program hurts morale A good program is well planned and organized has reasonable yet chal lenging requirements and is competi tive and progressive It also has command presence at every level with leaders setting the example for their soldiers Leaders should also continually as sess their units to determine which specific components of fitness they lack Once they identify the short comings they should modify their programs to correct the weaknesses Leaders should not punish soldiers who fail to perform to standard Punishment especially excessive repe tions or additional PT often does more harm than good Leaders must plan special training to help soldiers who need it The application of sound leadership techniques is especially important in bringing physically defi cient soldiers up to standard COMMAND FUNCTIONS Commanders must evaluate the ef fectiveness of physical fitness training and ensure that it is focused on the unit s missions They can evaluate its effectiveness by participating in and observing training relating their fit ness programs to the unit s missions and analyzing individual and unit APFT performance Leaders should regularly measure the physical fitness level of every soldier to evaluate his progress and de termine the success of the unit s pro gram Com
258. ominal and hip flexor muscles See Figure 14 5 Equipment One stopwatch is needed along with one clipboard and pen for each scorer The event supervisor must have the following the instructions in this chap ter on how to conduct the event and one copy of the sit up scoring stan dards DA Form 705 Facilities Each station is 6 feet wide and 15 feet deep Ensure that no more than 15 soldiers are tested at a station Personnel One event supervisor must be at the test site and one scorer at each station The event supervisor may not be the event scorer Instructions The event supervisor must read the following THE SIT UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP FLEXOR MUSCLES ON THE SIT UPS Figure 14 5 14 14 COMMAND GET SET ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90 DEGREE ANGLE YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CON TACT WITH THE GROUND YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND ON THE COMMAND GO BEGIN RAIS ING YOUR UPPER BODY FOR WARD TO OR BEYOND THE VERTICAL POSITION THE VER TICAL POSITION MEANS THAT THE BASE OF
259. on their backs while raising the wire with their hands to clear their bodies To reduce the tendency to push the crawling surface it is filled with sand or sawdust to the far end of the 13 HIGH STEP OVER 14 SWINGER 17 SIX VAULTS Figure 8 10 8 9 obstacle The direction of negotiating the obstacle is alternated Swing Stop and Jump Soldiers gain momentum with a short run grasp the rope and swing their bodies forward to the top of the wall They release the rope while standing on the wall and jump to the ground Six Vaults Soldiers vault over the logs using one or both hands Wall Hanger Soldiers walk up the wall using the rope From the top of the wall they grasp the bar and go hand over hand to the rope on the op posite end They use the rope to de scend BLUE GROUP 15 LOW WIRE 18 WALL HANGER Black Group This group contains the last six ob stacles These are described below and numbered 19 through 24 in Figure 8 11 Inclining Wall Soldiers approach the underside of the wall jump up and grasp the top and pull themselves up and over They slide or jump down the incline to the ground Skyscraper Soldiers jump or climb to the first floor and either climb the corner posts or help one another to the higher floors They descend to the ground individually or help one an other down The top level or roof is off limits and the obstacle should not be overloaded A floor must no
260. onstantly produces heat especially during exercise To main tain a constant normal temperature it must pass this heat on to the environ ment Life threatening circumstances can develop if the body becomes too hot or too cold Body temperature must be maintained within fairly nar row limits usually between 74 and 110 degrees Fahrenheit However hy pothermia and heat injuries can occur within much narrower limits There fore extreme temperatures can have a devastating effect on the body s ability to control its temperature Overheating is a serious threat to health and physical performance During exercise the body can produce heat at a rate 10 to 20 times greater than during rest To survive it must get rid of the excess heat The four ways in which the body can gain or lose heat are the following Conduction the transfre of heat from a warm object to a cool one that is touching it Warming boots by putting them on is an example Convection the transfer of heat by circulation or movement of air Using a fan on a hot day is an example Radiation the transfer of heat by electromagnetic waves Sitting un der a heat lamp is an example Evaporation the transfer of heat by changing a liquid into a gas Evaporating sweat cooling the skin is an example Heat moves from warm to cool areas During exercise when the body is extremely warm heat can be lost by a combination of the four methods Sweating however
261. or success Among these are vol leyball touch football basketball and softball Some individual com petitive sports have direct military value They include boxing wres tling track and field cross country triathlon biathlon and swimming While very popular these sports are harder to organize than team sports See Figures 9 1 and 9 2 for a list of sports activities SPORTS ACTIVITIES Baseball Basketball Field Hockey Football Flag Football Water Polo Pushball Soccer Softball Speedball Tug of War Volleybali Field Type Meets Athletic Carnivals Physical Fitness Meet Track and Field Urban Orienteering Cross Country Relay Carnival Water Carnival Military Field Meets Swimming and Diving Unit Olympics Figure 9 1 SPORTS ACTIVITIES Individual Sports Archery Badminton Tennis Bowling Boxing Canoeing Table Tennis Gymnastics Handball Judo Horseshoes Modern Biathlon Marathon Squash Skating Mountain Climbing Track amp Field Rowing Sky Diving Skeet Shooting Triathlon Skating Weightlifting Swimming and Diving Figure 9 2 9 4 ESSENTIAL ELEMENTS Intramural Handbook Master calendar of activities Organization of leagues and units of competition Command points award system Facilities and their hours of operation Equipment regulations Rules and regulations of each sport Reporting time for competition Po
262. orward Figures 7 7 and 7 8 show these exercises The instructor decides the duration for each exercise by observing its effect on the soldiers Depending on how vigorously it is done each exer cise should be continued for 20 to 40 seconds The group moves in circle forma tion while doing the exercises If the platoon exceeds 30 soldiers concen tric circles may be used warm up activity should precede these exer cises and a cool down should follow them After the circle is formed the BOTTOMS UP WALK Figure 7 7 THE ENGINE instructor steps into the center and issues commands EXERCISE AND PROGRESSION Soldiers progress by shortening the quick time marching periods between exercises and by doing all exercises a second time This produces an over load that improves fitness Many soldiers have not had a chance to do the simple skills involved in guerrilla exercises However they can do these exercises easily and quickly in almost any situation The preparatory command is always the name of the exercise and the command of execution is always March The command Quick time march ends each exercise For the double guerrilla exercises in circle formation involving two sol diers the commands for pairing are as follows A e Platoon halt e From soldier is designated by twos count off For example 1 2 1 2 1 2 e Even numbers move up behi
263. osses his hands over his partner s upper chest They move forward until the command for changeover is given They then change positions ADDITIONAL GUERILLA EXERCISES BROAD JUMP HOBBLE HOPPING 5 CARRY G N P i ga dE CROSS CARRY SADDLE BACK CARRY Figure 7 8 7 26 There are two types of obstacle courses conditioning and confidence This chapter describes obstacle courses as well as rifle drills log drills and aquatic exercises These are not designed to develop specific compo nents of physical fitness Commanders should use them to add variety to their PT programs and to help soldiers de velop motor fitness including speed agility coordination and related skills and abilities Many of these activities also give soldiers the chance to plan strategy make split second decisions learn teamwork and demonstrate lead ership Obstacle Courses Physical performance and success in combat may depend on a soldier s ability to perform skills like those required on the obstacle course For this reason and because they help develop and test basic motor skills obstacle courses are valuable for physi cal training There are two types of obstacle courses conditioning and confidence The conditioning course has low ob stacles that must be negotiated quickly Running the course can be a test of the soldier s basic motor skills and physical condition After soldier
264. our palms against the exerciser s insteps to resist his foot and ankle movements Action Resist the exerciser s effort to pull his toes toward his knees Next pull the exerciser s toes back to the starting position against his resistance PUSH UP This exercise is for the pectoral and triceps muscles A Exerciser Position Assume a front leaning rest position Action Perform a push up against your partner s resistance Do 8 to 12 repetitions to muscle failure ai Resister Position Straddle the exerciser s hips Place your hands on top of his shoulders Be careful to place your left hand on the upper left part and your right hand on the upper right part of his shoulder Action Apply pressure against the exercisers push up movements As stated earlier slightly more resistance should be applied during the eccentric phase of contraction in this case as the exerciser moves closer to the floor 3 16 SEATED ROW This exercise is for the biceps latissimus dorsi and rhomboid muscles E Exerciser Position Sit facing the resister with your back straight Overlap your legs with the resister s being sure to place your legs on top Establish a good grip by interlocking your hands with the resister s or by firmly grasping his wrists The exerciser s palms should be facing downward Action Pull the resister toward you with a rowing motion while keeping your elbows elevated to shoulder height Be sure to keep yo
265. pedient a quarter mile running track can be used It can be marked with a series of stakes along the inside edge When the track is laid out a horizontal midline 279 feet 9 3 4 inches long must be marked in the center of a clear area A 120 foot circle is marked at both ends of this line The track is formed when the outermost points of the two circles are connected with tangent lines See Figure 14 2 ing push ups and sit ups RUNNING TRACK 279 9 3 4 Notes on Layout of Track __________________________________ 185 YO 4 From the end points of this line mark circles with a radius of 120 feet 5 To form the track connect the outermost points of the two circles with the tangent lines 1 Dotted lines indicate the minimum size of the area 2 The track is one quarter mile at its inside edge 3 To lay out a track find a horizontal midline in the center of the area This line is 279 feet 9 3 4 inches long Figure 14 2 14 9 400 meter track be used in place of the standard quarter mile 440 yard track for the 2 mile run However one lap run on a 400 meter track is 92 inches shorter than one lap on a 440 yard track Eight laps on a 400 meter track is 736 inches shorter than eight laps 2 miles on a 440 yard track Therefore soldiers who run the 2 mile event on a 400 meter track must run eight laps plus an additional 61 feet 4 inches Test Procedures On test day soldiers are assembled
266. played plus another ball from the goalie s team and gives these balls to the nearest opposing player If Figure 9 3 9 6 the team has no other ball in the goal area the referee limits the penalty to the ball that is being played If a ball goes out of bounds the referee retrieves it team that caused it to go out of bounds or over the goal line loses possession The referee puts the ball back into play by rolling it to the nearest opposing player PUSHBALL This game requires a large pushball that is five to six feet in diameter It also requires a level playing surface that is 240 to 300 feet long and 120 to 150 feet wide The length of the field is divided equally by a center line Two more lines are marked 15 feet from and parallel to the end lines and extending across the entire field See Figure 9 4 Players There are 10 to 50 soldiers on each of two teams Figure 9 4 9 7 The Game The object of the game is to send the ball over the opponent s goal line by pushing rolling passing carrying or using any method other than kick ing the ball The game begins when the ball is placed on the centerline with the op posing captains three feet away from it The other players line up 45 feet from the ball on their half of the field At the referee s starting whistle the captains immediately play the ball and their teams come to their aid At quarter time the ball stays dead for two min
267. ponents of Fitness Physical fitness is the ability to func tion effectively in physical work train ing and other activities and still have enough energy left over to handle any emergencies which may arise The components of physical fitness are as follows Cardiorespiratory CR endurance the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells Muscular strength the greatest amount of force a muscle or muscle group can exert in a single effort Muscular endurance the ability of a muscle or muscle group to per form repeated movements with a sub maximal force for extended periods of times Flexibility the ability to move the joints for example elbow knee or any group of joints through an entire normal range of motion Body composition the amount of body fat a soldier has in compari son to his total body mass Improving the first three compo nents of fitness listed above will have a positive impact on body composition and will result in less fat Excessive body fat detracts from the other fit ness components reduces perform ance detracts from appearance and negatively affects one s health Factors such as speed agility muscle power eye hand coordination and eye foot coordination are classified as components of motor fitness These factors affect a soldier s survivability on the battlefield Appropria
268. portions and thus the total amount of food ingested One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages Keeping a daily record of all foods eaten and physical activity done is also helpful Figure 6 3 shows the number of calories burned during exercise periods of different types intensities and durations For example while partici pating in archery a person will burn 0 034 calories per pound per minute Thus a 150 pound person would burn 5 1 calories per minute 150 Ibs x 0 034 calories minute Ib 5 1 calories minute or about 305 calories hour as 6 1 shown in Figure 6 4 Similarly person running at 6 miles per hour MPH will burn 0 079 cal min lb and a typical 150 pound male will burn 11 85 calories minute 150 165 x 0 079 cal Ib min 11 85 or about 710 calories in one hour as shown in Figure 6 3 To estimate the number of calories you use in normal daily activity multi ply your body weight by 13 if you are sedentary 14 if somewhat active and 15 if moderately active The result is a rough estimate of the number of calories you need to maintain your present body weight You will need still more calories if you are more than moderately active comparing caloric intake with caloric expendi ture the state of energy balance posi tive balanced or negative can be determined ACTIVITY CAL MIN LB 1 150 LB Archer
269. position by gringing the heels toward the hips by bending the knees Then straighten and spread the legs with the top leg extending backward When the legs are extended and spread squeeze them back together scissoring Pull with the top hand and push with the bottom hand The propulsive force of the kick will tend to cause the body to rise to the water s surface DURA TION 1 minute 2 sets 30 seconds each maximum effort Push Away Stand chest to shoulder deep water facing the pool s wall and at arm s length from it Grasp the pool s edge and bend the arms so that the body is leaning toward the wall of the pool Vigorously push the chest back from the wall by straight ening the arms Then with equal vigor pull the upper body back to the wall Repeat these actions DURA TION 2 minutes maximum effort Gutter Push Ups Stand in chest to shoulder deep water facing the pool s wall Place the hands on the edge or gutter of the pool Then raise the body up and out of the water while ex tending the arms repeat this action DURATION 2 minutes 4 sets 30 seconds each with 5 second rests be tween sets Front Flutter Kick Stand in chest to shoulder deep water facing the pool s wall Grasp the pool s edge or gutter and assume a prone position with legs extended just below the water s sur face Then kick flutter style toes pointed ankles flexible knee joint loose but straight The legs should simulate
270. r arms extended obliquely forward Action Provide stability to the exerciser along with resistance or assistance as needed When the exerciser can do more than 12 repetitions apply an appropriate resistance that results in muscle failure in 8 12 repetitions LEG EXTENSION This exercise is for the quadriceps muscles CE Exerciser Position Lie face down with one leg straight and the other flexed at the knee Move your heel as close to your buttocks as possible Action Extend your knee against the partner s resistance Next resist as your partner returns you to the starting position Do 8 to 12 repetitions to muscle failure Repeat this exercise with the other leg UN Resister Position Support the leg being exercised by placing your foot under the exerciser s thigh just above his knee Action Resist while exerciser extends his leg Next apply upward pressure to return the exerciser to the starting position LEG CURL This exercise is for the hamstring muscles Exerciser Position Lie face down with your legs extended Action Flex one leg against your partner s resistance until your heel is as close to your buttocks as possible Next resist your partner s efforts as he returns you to the starting position Do 8 to 12 repetitions to muscle failure Repeat this exercise with the other leg Resister Position Support the exerciser s leg as in the Leg Extension exercise Action Resist the
271. r may either kneel or sit about three feet from the testee s hip The scorer s head should be about even with the testee s shoulder when the latter is in the vertical up position Each scorer decides for himself whether to sit or kneel down when scoring He may not lie down or stand while scoring The scorer counts aloud the number of correctly performed sit ups and repeats the number of the last correctly performed repetition if an incorrect one is done Scorers tell the testees what they are doing wrong as it occurs during the event A critique of his performance is given to each sol dier after the event When the soldier completes the event the scorer records the number of correctly performed sit ups initials the scorecard and returns it to the soldier When checking for correct body position the scorer must be sure that at a 90 degree angle is formed at each knee by the soldier s upper and lower leg The angle to be measured is not the one formed by the lower leg and the ground If while performing the sit up event this angle becomes greater than 90 degrees the scorer should instruct the testee and holder to repo sition the legs to the proper angle and obtain compliance before allowing the testee s performance to continue The loss of the proper angle does not terminate the testee s performance in the event When the soldier comes to the vertical position the scorer must be sure that the base of the soldier
272. r muscle groups first then 3 5 the smaller muscles For example the lat pull down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm If curls are done first the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull down As a result the soldier cannot do as many repetitions with as much weight as he normally could in the lat pull down The latissimus dorsi muscles will not be overloaded and as a result they may not benefit very much from the workout The best sequence to follow for a total body strength workout is to first exercise the muscles of the hips and legs followed by the muscles of the upper back and chest then the arms abdominal low back and neck As long as all muscle groups are exercised at the proper intensity improvement will occur VARIETY A major challenge for all fitness training programs is maintaining en thusiasm and interest A poorly de signed strength training program can be very boring Using different equip ment changing the exercises and al tering the volume and intensity are good ways to add variety and they may also produce better results The soldier should periodically substitute different exercises for a given muscle group s For example he can do squats with a barbell instead of leg presses on a weight machine Also for variety or due to necessity for ex ample when in the
273. r resisted exercise physical training points push up Reserve Component repetition resting heart rate rest ice compression elevation repetition maximum Reserve Officers Training Corps second s self contained underwater breathing apparatus self development test standing operating procedure sit up technical bulletin medical table of distribution and allowances training heart rate technical manual table of organization and equipment U S Army Training and Doctrine Command timed set training support package Glossary 2 US United States USAPFS United States Army Physical Fitness School USAR United States Army Reserve 0 maximum oxygen consumption minute WBGTI wet bulb globe temperature index WCF windchill factor Section Il Terms extension An increase in the angle between two bones in which a straightening movement occurs the opposite of flexion For example extension of the elbow involves an increase in the angle formed by the upper and lower arm as the arm straightens at the elbow flexion A decrease in the angle between two bones in which a bending movement occurs the opposite of extension For example flexion of the elbow involves a decrease in the angle formed by the lower and upper arm as the arm bends at the elbow Glossary 3 REFERENCES SOURCES USED These are the sources quoted or paraphrased in this publication ARMY REGULATIONS ARs 15 6 Procedures for Inves
274. r shape should exercise at 70 percent of his MHR if he is in relatively good shape at 80 percent MHR and if he is in excellent shape at 90 percent MHR 2 2 prescribed Percent HRR Method A more accurate way to calculate THR is the percent HRR method The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their CR fitness levels If a soldier knows his general level of CR fitness he can determine which percentage of HRR is a good starting point for him For example if he is in excellent physical condition he could start at 85 percent of his HRR if he is in reasonably good shape at 70 percent HRR and if he is in poor shape at 60 percent HRR Most CR workouts should be con ducted with the heart rate between 70 to 75 percent HRR to attain or main tain an adequate level of fitness Soldiers who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR particularly if they cannot find more than 20 minutes for CR exercise Exercising at any lower percentage of HRR does not give the heart muscles and lungs an adequate training stimu lus Before anyone begins aerobic train ing he should know his THR the heart rate at which he needs to exercise to get a training effect 2 3 fue the THR by using the resting heart rate RHR and age to estimate STEP I Determine the MHR by subtracting the soldier s
275. r the same route in a stagger with the slowest group first Link ups occur as each faster group overtakes slower groups With imagination and planning AGR will result in more effective training workouts for each soldier The argu ment that ability group running de tracts from unit cohesion is invalid Good leadership and training in all areas promote unit cohesion and team spirit training that emphasizes form over substance does not INTERVAL TRAINING Interval training also works the car diorespiratory system It is an ad vanced form of exercise training which helps a person significantly improve his fitness level in a relatively short time and increase his running speed In interval training a soldier exer cises by running at a pace that is slightly faster than his race pace for short periods of time This may be faster than the pace he wants to main tain during the next APFT 2 mile run He does this repeatedly with periods of recovery placed between periods of fast running In this way the energy systems used are allowed to recover and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting This type of intermittent training can also be used with activities such as cycling swimming bicycling rowing and road marching The following example illustrates how the proper work interval times and recovery times can be calculated for interval training so that it can
276. rams 9 1 Factors that affect the content of the sports program differ at every Army installation and unit Initiative and ingenuity in planning are the most vital assets They are encouraged in the conduct of every program OBJECTIVES A well organized and executed intramural program yields the follow ing Team spirit the will to win confi dence aggressiveness and team work All are vital to combat effec tiveness e A change from the routine PT pro gram The chance for all soldiers to take part in organized athletics ORGANIZATION The command level best suited to organize and administer a broad intra mural program varies according to a unit s situation If the objective of maximum participation is to be achieved organization should start at company level and then provide com petition up through higher unit levels Each command level should have its own program and support the next higher program level To successfully organize and con duct an intramural program develop ers should consider the following fac tors and elements Authority The unit commander should pub lish and endorse a directive giving au thorization and guidance for a sports program A detailed SOP should also be published Personnel Leaders at all levels of the intramu ral program should plan organize and supervise it Appointments at all echelons should be made for at least one year to provide continuity The comma
277. rated into groups of 8 to 12 at each obstacle At the starting signal they proceed through the course Soldiers may skip any obstacle they are unwilling to try Instructors should encourage fearful soldiers to try the easier obstacles first Gradually as their confidence improves they can 8 6 4 take their places in the normal rotation Soldiers proceed from one obstacle to the next until time is called They then assemble and move to the next group of obstacles Rules for the Course Supervisors should encourage but not force soldiers to try every obstacle Soldiers who have not run the course before should receive a brief orienta tion at each obstacle including an ex planation and demonstration of the best way to negotiate it Instructors should help those who have problems Trainers and soldiers should not try to make obstacles more difficult by shak ing ropes rolling logs and so forth Close supervision and common sense must be constantly used to enhance safety and prevent injuries Soldiers need not conform to any one method of negotiating obstacles but there is a uniformity in the general approach Recommended ways to ne gotiate obstacles are described below RED GROUP WEN 5 BALANCING LOGS Figure 8 8 8 7 Red Group This group contains the first six ob stacles These are described below and numbered 1 through 6 in Figure 8 8 Belly Buster Soldiers vault jump or climb over
278. ressively from 15 to 40 or more repetitions 20 to 60 sec onds for timed sets based on their level of conditioning They may also do each exercise in cadence unless timed sets are specified For timed 7 17 Action Bend the arms and lower the body a controlled manner until the upper arms at least parallel to the floor If necessary bend the legs at the knees to keep the feet from touching the floor Straighten the arms to return to the starting position sets soldiers do as many repetitions of an exercise as possible in the allowed time Using timed sets both the well conditioned and less fit soldiers can work themselves to their limits The following conditioning drills Figure 7 4 are arranged according to the phase of training Grass Drills Grass drills are exercise movements that feature rapid changes in body position These are vigorous drills which when properly done exercise all the major muscle groups Soldiers should respond to commands as fast as possible and do all movements at top speed They continue to do multiple repetitions of each exercise until the next command is given No cadence is counted TRAINING PHASE CONDITIONING DRILLS 1 PREPARATORY TRAINING High Jumper Push Up TS 20 45 seconds Sit Up TS 20 45 seconds Side Straddle Hop Side Bender Knee Bender Stationary Run 2 CONDITIONING TRAINING Push UP varied hand positions TS 30 60 seconds Supine Bicy
279. rformances that are above the maxi mum He may recognize soldiers for their outstanding fitness achievements not only on the APFT but also for other unofficial fitness challenges Using this method ensures that each soldier has an equal chance to be recognized for any of the tested fitness components Commanders may also establish their own incentive programs and set their own unit s standards AR 350 15 Temporary Profiles A soldier with a temporary profile must take the regular three event APFT after the profile has expired Soldiers with temporary profiles of more than three months may take an alternate test as determined by the commander with input from health care personnel Once the profile is lifted the soldier must be given twice the time of the profile but not more than 90 days to train for the APFT For example if the profile period was 7 days the soldier has 14 days to train for the APFT after the profile period ends If a normally scheduled APFT occurs during the profile period the soldier should be given a mandatory make up date Permanent Profiles A permanently profiled soldier is given a physical training program by the profiling officer using the positive profile form DA 3349 see Appendix B The profiling officer gives the unit s commander a list of physical activities that are suitable for the profiled soldier He also indicates the events and or alternate aerobic event that the soldier will
280. rike Pad tor Hard Carbon Outsole Impact Absorbtion 58 Denser Midsole Material Normal Foot Foot tends to conform to the ground without excess motion Select a Shoe with these Features Balance of Motion Control and Cushioning Flexible Sole Durable Outsole Appropriate for the Running Surface Use this chart to determine the special fit needs you have then check our selection of shoes Figure E 1 2 HOW SELECT THE RIGHT SHOE Floppy Foot Foot rolls in excessively toward the midline of the body as it bears weight Extreme Wear on inside Edge of inside and Sole Broken Outside of Shoe Down trom Sole Rolling in Typical Injuries Instability Injuries Knee Pain knee cap Arch Pain or Inside of knee Heel Cord Pain Shin Pain Select a Shoe with these Features Dual Density Midsole with the Firmer Denser Area on the Inside External Heel Counter Good Arch Support Maximum Support Stralght last Motion Control Shoe Sturdy Heel Counter Hord Plastic External Heel Counter Lightweight EVA Midsole Wedge to Control Rolling In Motion Control Pillar to Prevent Rolling In iE Denser Midsole Material Straight Last Had Carbon utsole APPENDIX CALCULATION OF VO max This appendix gives a step by step example of how a soldier can calculate using his all out 2 mile run time This lets interested soldiers compare their fitnes
281. s HANDICAPS FOR URBAN ORIENTEERING 2 MILE RUN TIME POINTS 2 MILE RUN TIME POINTS 14 31 15 00 12 00 or faster 15 01 15 30 25 15 31 16 00 16 01 16 30 13 01 13 30 13 31 14 00 14 01 14 30 9 8 9 15 16 31 17 00 17 01 SAMPLE LOCATION MARKER FIT TO WIN leave the assembly area at the same time One to two hours is the optimal time for conducting the activity A sample location marker is shown at Figure 9 9 For this example team number 54 found the marker The letters corre sponding to 54 are LD so they place LD on line 39 of their scorecard This line number corresponds to the location s marker number When the location marker code is deciphered the team moves on to the next marker of its choice Each team goes to as many markers as possible within the allotted time After all teams have found as many location markers as possible and have turned in their map scorecards the points are computed by the orienteering marshal to determine the teams standings He has the key to all the points and can determine each team s accuracy Handicap points are then added Each soldier gets points if his 2 mile run time is slower than 12 minutes See Figure 9 8 The teams standings are displayed shortly after the activity ends Safety Briefing The orienteering marshal gives a safety briefing before the event starts He reminds soldiers to be cautious Figure 9 9 while ru
282. s The night course for cross country orienteering is usually shorter than the day course Control points are marked with reflective material or dim lights Open rolling terrain which is poor for day courses is much more challenging at night URBAN ORIENTEERING Urban orienteering is very similar to traditional types but a compass topographical map and navigation skills are not needed A course can be set up on any installation by using a map of the main post or cantonment area Soldiers run within this area looking for coded location markers which numbered and marked on the map before the start This eliminates the need for a compass Soldiers only need a combination map scorecard a watch and a pencil Figure 9 7 shows a sample scorecard Urban orienteering adds variety and competition to a unit s PT pro gram and is well suited for an intra mural program It also provides a good cardiovascular workout Ia e o o io ioc e Participants and Rules Urban orienteering is conducted during daylight hours to ensure safety and make the identification of check point markers easy Soldiers form two man teams based on their APFT 2 mile run times Team members should have similar running ability A handi cap is given to slower teams See Fig ure 9 8 At the assembly area each team gets identical maps that show the URBAN ORIENTEERING LOCATION POINT
283. s method relies on how difficult the exercise seems to be and is described in Appendix G TRAINING HEART RATE THR Number of beats in 10 seconds LOW AVERAGE HIGH FITNess 29 33 32 31 30 29 28 27 26 25 24 23 22 21 20 35 40 LEVEL 45 AGE IN YEARS To determine a soldier s THR locate his age in years Next using his general level of fitness high average or low find his THR This will be presented as the number of beats his heart should make during exercise in a 10 second period Figure 2 2 2 5 Time or duration refers to how long one exercises It is inversely related to intensity The more intense the activity the shorter the time needed to produce or maintain a training effect the less intense the activity the longer the required duration To improve CR fitness the soldier must train for at least 20 to 30 minutes at his THR TYPE Only aerobic exercises that require breathing in large volumes of air improve CR fitness Worthwhile aero bic activities must involve the use of large muscle groups and must be rhyth mic They must also be of sufficient duration and intensity 60 to 90 per cent HRR Examples of primary and secondary exercises for improving CR fitness are as follows PRIMARY Running Rowing Jogging Skiing cross country Walking vigorous Exercising to music e Road marching Rope skipping
284. s of each course and to prepare soldiers to meet the physical demands of their future assignments Program Development All physical training programs in IET must do the following 1 progres sively condition and toughen soldiers for military duties 2 develop soldiers self confidence discipline and team spirit 3 develop healthy life styles through education and 4 improve physical fitness to the highest levels possible in all five components of physical fitness cardiorespiratory endurance muscular strength muscu lar endurance flexibility and body composition Because each IET school is some what different commanders must examine the graduation requirements for the course and establish appropri ate fitness objectives They can then design a program that attains these ob jectives seven principles of exercise outlined in Chapter 1 are universal and they apply to all PT programs including those in IET Commanders of initial entry training should look beyond the graduation requirements of their own training course to ensure that their soldiers are prepared for the physical challenges of their future assignments This means developing safe training pro grams which will produce the maxi mum physical improvement possible MFTs are skilled at assessing sol diers capabilities They use the five components of physical fitness in de signing programs to reach the training objectives established by the co
285. s starting position This is one repetition Do 8 to 12 repetitions to muscie failure 3 26 LEG EXTENSION This exercise is for the quadriceps muscles Position Sit on a bench with your lower legs behind the padded Action Straighten the legs as much as possible a controlled lever Hold on to the bench or provided handles with your hands manner return to the starting position This is one repetition Do to keep the upper body in the correct position 8 to 12 repetitions to muscle failure LEG CURL This exercise is for the hamstring muscles Position Lie on your stomach with the legs straight and the Action Bend your legs at the knee until the lower legs pass well ankles under the padded lever Maintain correct upper body beyond the perpendicular position and the heels are as close to position by loosely grasping the sides of the bench or provided your buttocks as possible Return to the starting position Do handles 8 to 12 repetitions to muscle failure HEEL RAISE This exercise is for the gastrocnemius and soleus muscles Position Stand with a weight on your shoulders and the bails Action Raise your heels off the floor as far as possible while of your feet placed firmly on a 4 inch raised surface maintaining your balance Then lower them as far as possible This is one repetition Do 8 to 12 repetitions to muscle failure TOE RAISE This exercise is for the tibialis anterior muscle Position Sit on the leg
286. s up POINTS block and the event Scorer prints his or her initials in the 2MR INITIALS block The alternate aerobic event scorer totals the points from the push up and or sit up events and records the total APFT score in the TOTAL POINTS block NCOIC OIC Signature The NCOIC OIC checks all test scores for accuracy and signs their name in the NCOIC OIC Signature block COMMENTS The event supervisor event scorer NCOIC or OIC may record comments appropriate to the APFT in the COMMENTS block Appropriate comments may include weather conditions injury during APFT and or appeals 14 8 1 THIS PAGE INTENTIONALLY LEFT BLANK 14 8 2 SUPPORT PERSONNEL Safety and control people should be at the test site depending on local policy and conditions Medical per sonnel may also be there However they do not have to be on site to have the APFT conducted At a minimum the OIC or NCOIC should have a plan known to all test personnel for getting medical help if needed Test Site The test site should be fairly flat and free of debris It should have the fol lowing An area for stretching and warming up soft flat dry area for perform A flat 2 mile running course with a solid surface and no more than a three percent grade Commanders must use good judgement no one is expected to survey terrain No significant hazards for ex ample traffic slippery road sur faces heavy pollution When necessary or ex
287. s and their symptoms Heat cramps muscles cramps of the abdomen legs or arms Heat exhaustion headache exces sive sweating dizziness nausea clammy skin Heat stroke hot dry skin cessa tion of sweating rapid pulse men tal confusion unconsciousness To prevent heat injuries while exer cising trainers must adjust the inten sity to fit the temperature and humid ity They must ensure that soldiers drink enough water before and during the exercise session Body weight is a good gauge of hydration If rapid weight loss occurs dehydration should be suspected Plain water is the best replacement fluid to use Highly con centrated liquids such as soft drinks and those with a high sugar content may hurt the soldier s performance because they slow the absorption of water from the stomach 12 1 To prevent heat injuries the fol lowing hydration guidelines should be used Type of drink cool water 45 to 55 degrees Before the activity drink 13 to 20 ounces at least 30 minutes before During the activity drink 3 to 6 ounces at 15 to 30 minute intervals After the activity drink to satisfy thirst then drink a little more Acclimatization to Hot Humid Environments Adapting to differing environmental conditions is called acclimatization Soldiers who are newly introduced to a hot humid climate and are moder ately active in it can acclimatize in 8 to 14 days Soldiers who are sed
288. s can cause serious in jury These motions also detract from the effectiveness of the exer cise because they take much of the stress off the targeted muscle groups and place it on other muscles e Rest from 30 to 180 seconds be tween different exercises and sets of a given exercise e Allow at least 48 hours of recovery between workouts but not more than 96 hours to let the body re cover and help prevent over train ing and injury e Progress slowly Never increase the resistance used by more than 10 percent at a time e Alternate pulling and pushing exer cises For example follow triceps extensions with biceps curls Ensure that every training program is balanced Train the whole body not just specific areas Concentrat ing on weak areas is all right but the rest of the body must also be trained Exercise Programs When developing strength programs for units there are limits to the type of training that can be done The availa bility of facilities is always a major concern Although many installations have excellent strength training fa cilities it is unreasonable to expect that all units can use them on a regular basis However the development of strength does not require expensive equipment All that is required is for the soldier three times a week to progressively overload his muscles TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supply ing the resistance Any regular resis t
289. s cannot participate together in collective physical training on a regular basis RC unit programs must focus on the individual s fitness responsibilities and efforts Com manders however must still ensure that the unit s fitness level and indi vidual PT programs are maintained MFTs can give valuable assistance to RC commanders and soldiers INDIVIDUAL PROGRAMS Many soldiers are assigned to duty positions that offer little opportunity to participate in collective unit PT programs Examples are HQDA MACOM staffs hospitals service school staff and faculty recruiting and ROTC In such organizations commanders must develop leadership environments that encourage and motivate soldiers to accept individual responsibility for their own physical fitness Fitness require ments are the same for these personnel as for others Section chiefs and indi vidual soldiers need to use the funda mental principles and techniques out lined in this manual to help them attain and maintain a high level of physical fitness MFTs can help develop indi vidual fitness programs SPECIAL PROGRAMS The day to day unit PT program conducted for most soldiers may not be appropriate for all unit members Some of them may not be able to ex ercise at the intensity or duration best suited to their needs At least three groups of soldiers may need special PT programs They as follows Those who fail the APFT and do not have medica
290. s in a broad range of physical and motor fitness areas These include CR endur ance muscular endurance strength flexibility and speed Circuits can also be designed to concentrate on sports skills soldiers common tasks or any combination of these In addition circuits can be organized to exercise all the fitness components in a short pe riod of time A little imagination can make circuit training an excellent addition to a unit s total physical fit ness program At the same time it can provide both fun and a challenge to soldiers physical and mental abilities Almost any area can be used and any number of soldiers can exercise for various lengths of time 7 1 TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit Each has distinct advantages Free Circuit In a free circuit there is no set time for staying at each station and no signal is given to move from one station to the next Soldiers work at their own pace doing a fixed number of repetitions at each station Progress is measured by the time needed to complete a circuit Because soldiers may do incomplete or fewer repeti tions than called for to reduce this time the quality and number of the repetitions done should be monitored Aside from this the free circuit re quires little supervision Fixed Circuit In a fixed circuit a specific length of time is set for each station The time is monitored with
291. s levels with others such as athletes whose VOomax values are published in magazines or journals two equations below convert the 2 mile run times of males and females to maximum oxygen uptake values The VO max values obtained are shown as the maximum amount of oxygen in milliliters used per kilogram of the person s body weight in one minute during maximum aerobic exercise VOomax values are generally expressed more succinctly as ml Oo kg x min For males the following equation is used to calculate VOomax VOomax 99 7 3 35 x 2 mile run time in decimal form For females the following equation is used 72 9 1 77 x 2 mile run time in decimal form The example below shows how to use the equation for males The data is for a 21 year old male whose all out 2 mile run time is 12 minutes and 36 seconds STEP 1 Express the 2 mile run time as a decimal and insert it into the equation When 12 minutes 36 seconds is written as a decimal it becomes 12 60 minutes To determine what fraction of a minute 36 seconds is divide 36 seconds by the number of seconds in one minute that is 60 seconds Thus 36 60 0 60 This fraction is added to the minute value to give 12 60 as the run time expressed as a decimal After putting the decimal form into the equation the equation should resemble the one below VO 99 7 3 35 x 12 60 STEP 2 Multiply the decimal form of the 2 mile run time by 3 35 In this case
292. s like circuits strength training and competitive events smaller groups are easier to work with than one large group Because people progress at different rates soldiers should move to faster groups when they are ready To help them train at their THR and enhance their confidence those who have a hard time keeping up with a group should be placed in a slower group As the unit s fitness level progresses so should the intensity at which each group exercises Good leadership will prevent a constant shifting of soldiers between groups due to lack of effort AGR is best conducted at the right intensity at least three times a week As explained the CR system should not be exercised hard on consecutive days If AGR is used on hard CR training days unit runs at lower inten sities are good for recovery days Using this rotation soldiers can gain the desired benefits of both unit and ability group runs The problem comes when units have a limited number of days for PT and there is not enough time for both In this case unit runs should seldom if ever be used and should be recognized for what they are runs to build unit cohesion Leaders can use additional methods to achieve both goals The unit can begin in formation and divide into ability groups at a predetermined re lease point The run can also begin with soldiers divided into ability groups which join at a link up point Alter nately ability groups can be started ove
293. s need to understand other factors too Women can exercise during menstruation it is in fact encouraged However any unusual discomfort cramps or pains while menstruating should be medically evaluated Pregnant soldiers cannot be required to exercise without a doctor s approval Generally pregnant women may exercise until they are close to childbirth if they follow their doctors instructions The Army agrees with the position of the American College of obstetricians and Gynecologists regarding exercise and pregnancy This guidance is available from medical authorities and the U S Army Physical Fitness School USAPFS The safety and health of the mother and fetus are primary concerns when dealing with exercise programs Vigorous activity does not harm women s reproductive organs or cause menstrual problems Also physical fitness training need not damage the breasts Properly fitted and adjusted bras however should be worn to avoid potential injury to unsupported breast tissue that may result from prolonged jarring during exer cise Although female soldiers must sometimes be treated differently from males women can reach high levels of physical performance Leaders must use common sense to help both male and female soldiers achieve acceptable levels of fitness For example ability group running alleviates gender based differences between men and women Unit runs however do not APPENDIX POSITIVE PROFILE FORM
294. s of aerobic fitness ever measured have been found in cross country skiers Although some regions lack snow one form or another of cross country skiing can be done almost anywhere on country roads golf courses open fields and in parks and forests Cross country skiing is easy to learn The action is similar to that used in brisk walking and the intensity may be varied as in running The work load is determined by the difficulty of ter rain the pace and the frequency and duration of rest periods Equipment is reasonably priced with skis boots and poles often obtainable from the outdoor recreation services ROPE SKIPPING Rope skipping is also good exer cise for developing CR fitness It requires little equipment is easily learned may be done almost any where and is not affected by weather Some runners use it as a substitute for running during bad weather A beginner should select a jump rope that when doubled and stood on reaches to the armpits Weighted handles or ropes may be used by better conditioned soldiers to improve upper body strength Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate They should attain and maintain their THR to ensure a train ing effect and the time spent jumping should be increased as the fitness level improves Rope jumping however may be stressful to the lower extremities and therefore should be limited to no more than three t
295. s receive in struction and practice the skills they run the course against time A confidence course has higher more difficult obstacles than a condi tioning course It gives soldiers confi dence in their mental and physical abilities and cultivates their spirit of daring Soldiers are encouraged but not forced to go through it Unlike conditioning courses confidence courses are not run against time NONSTANDARD COURSES AND OBSTACLES Commanders may build obstacles and courses that are nonstandard that is not covered in this manual in order to create training situations based on their unit s METL 8 1 When planning and building such fa cilities designers should at a mini mum consider the following guid ance Secure approval from the local in stallation s commander e Prepare a safety and health risk as sessment to support construction of each obstacle Coordinate approval for each ob stacle with the local or supporting safety office Keep a copy of the approval in the permanent records e Monitor and analyze all injuries e Inspect all existing safety precau tions on site to verify their effec tiveness e Review each obstacle to determine the need for renewing its approval SAFETY PRECAUTIONS Instructors must always be alert to safety They must take every precau tion to minimize injuries as soldiers go through obstacle courses Soldiers must do warm up exercises before they begin T
296. se common sense Also ballistic that is quick moving exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided This is especially true if someone has had a previous injury to the back If this type of action is performed slow stretching exercises not conditioning drills done to cadence should be used Some soldiers complain of shoulder problems resulting from rope climb ing horizontal ladder wheelbarrow and crab walk exercises These exer cises are beneficial when the soldier is fit and he does them in a regular progressive manner However a cer tain level of muscular strength is needed to do them safely Therefore soldiers should progressively train to build up to these exercises Using such exercises for unconditioned soldiers increases the risk of injury and acci dent Progression and Recovery Other important principles for avoid ing injury are progression and recov ery Programs that try to do too much too soon invite problems The day after a hard training day if soldiers are working the same muscle groups and or fitness components they should work them at a reduced intensity to minimize stress and permit recovery The best technique is to train alter nate muscle groups and or fitness components on different days For example if the Monday Wednesday Friday M W F training objective is CR fitness soldiers can do ability group running at THR
297. ser Position Sit with your legs crossed and back straight Raise and cross your arms behind your head with your elbows bent Action Pull out and down with your elbows against the partner s resistance until your elbows touch your ribcage Next resist as your partner pulls your elbows back to the starting position Do 8 to 12 repetitions to muscle failure Resister Position Stand behind the exerciser and support his back with the side of your lower leg Place your palms underneath the exerciser s elbows Action Resist the exerciser s downward movements then pull his elbows back to the up or starting position VARIATION A bar or stick may be used for a better grip and leverage and to exercise the biceps and forearm muscles SHRUG This exercise is for the upper trapezius muscle E Exerciser Position Sit with your legs crossed back straight and hands resting in your lap Action Shrug your shoulders as high as possible against your partner s resistance then resist your partner s pushing motion as you return to the starting position Do 8 to 12 repetitions to muscle failure 2 Resister Positon Stand behind the exerciser and support his back with the side of your lower leg Place your hands on each of the exerciser s shoulders Action Apply pressure downward with your hands to resist the upward shrugging movements of the exerciser and during the second phase of the exercise push downward as the exerciser r
298. sion Biceps Sit up Bent leg dead lift Neck flexion Neck extension 1 2 3 4 5 6 7 8 9 MAJOR MUSCLE GROUP S WORKED Quadriceps Gluteals lt hip flexors Quadriceps Hamstrings Gastrocnemius Soleus Pectorals Triceps Deltoids Rhomboids Latissimus dorsi Biceps Deltoids Triceps Latissimus dorsi Biceps Upper trapezius Triceps Biceps Rectus abdominus iliopsoas Erector spinae Quadriceps Gluteals Sternocleidomastoid Upper trapezius Figure 3 6 3 11 cool down Key Points to Emphasize Some key points to emphasize when doing resistance training tire as fol lows Train with a partner if possible This helps to increase motivation the intensity of the workout and safety Always breathe when lifting Exhale during the concentric positive phase of contraction and inhale during the eccentric negative phase Accelerate the weight through the concentric phase of contraction and return the weight to the starting position in a controlled manner during the eccentric phase Exercise the large muscle groups first then the smaller ones Perform all exercises through their full range of motion Begin from a fully extended relaxed position pre stretched and end the concentric phase in a fully contracted position Always use strict form Do not twist lurch lunge or arch the body Thi
299. soldier s physical limita tions and use good judgment before letting a soldier perform these exer cises However for the average soldier who is of sound body following the directions written below will produce satisfactory results with a minimum risk of injury Finally some of the calisthenics listed below may be done in cadence These calisthenics are noted and di rections are provided below with re spect to the actions and cadence When doing exercises at a moderate cadence use 80 counts per minute With a slow 7 7 cadence use 50 counts per minute unless otherwise directed SAFETY FACTORS While injury is always possible in any vigorous physical activity few calisthenic exercises are really unsafe or dangerous The keys to avoiding injury while gaining training benefits are using correct form and intensity Also soldiers with low fitness levels such as trainees should not do the ad vanced exercises highly fit soldiers can do For example with the lower back properly supported flutter kicks are an excellent way to condition the hip flexor muscles However without sup port the possibility of straining the lower back increases It is not sensible to have recruits do multiple sets of flutter kicks because they probably are not conditioned for them On the other hand a conditioned Ranger company may use multiple sets of flutter kicks with good results The key to doing calisthenic exer cises safely is to u
300. soldiers flexi bility was poor and there was an apparent lack of prior emphasis on and training in good lifting tech niques This combined with poor flexibility in the low back and ham strings may have contributed to the unacceptably high number of low back strains Captain Jones decided to ask the battalion s MFT to help him de velop a good unit program for the company They went through the following steps 7 STEP PLANNING PROCESS ANALYZE THE MISSION DEVELOP FITNESS OBJECTIVES ASSESS THE UNIT DETERMINE TRAINING REQUIREMENTS DESIGN FITNESS TASKS DEVELOP A TRAINING SCHEDULE CONDUCT AND EVALUATE TRAINING ANALYZE THE MISSION First they analyzed the recently completed ARTEP and reviewed the 10 5 ARTEP manual to find the most physi cally demanding mission oriented tasks the unit performs The analysis showed that typically the company does a tactical road march and then occupies a position It establishes a perimeter improves its positions and selects and prepares alternate positions One of the most demanding missions while in position requires soldiers to move by hand for 15 to 30 minutes equipment weighing up to 95 pounds If his unit received artillery fire it would need to be able to move to alternate positions as quickly as possible This requires much lifting digging loading un loading and moving of heavy equip ment All of these tasks require good muscular endurance and strength and a
301. ss of useful muscle tissue Generally overweight soldiers should strive to reduce their fat weight by two pounds per week When a soldier loses weight either by diet or exercise or both a large initial weight loss is not unusual This may be due to water loss associated with the using up of the body s carbohydrate stores Although these losses may be encouraging to the All profiled soldiers should do as much of the regular fitness program as they can along with substitute activities soldier little of this initial weight loss is due to the loss of fat Soldiers should be weighed under similar circumstances and at the same time each day This helps avoid false measurements due to normal fluctua tions in their body weight during the day As a soldier develops muscular endurance and strength lean muscle mass generally increases Because muscle weighs more per unit of volume than fat caution is advised in assessing his progress Just because a soldier is not losing weight rapidly does not neces sarily mean he is not losing fat In fact good fitness program often results in gaining muscle mass while simultane ously losing fat weight If there is reasonable doubt his percentage of body fat should be determined Soldiers with Profiles This manual stresses what soldiers can do while on medical profile rather than what they cannot do DOD Directive 1308 1 requires that Those personnel identified with medi cally lim
302. ssion specificity bal ance are used The next step was to develop a In a similar manner the leader fitness training schedule shown at would ensure that the guidelines and Figure 10 4 It lists the daily activi principles outlined in this and earlier ties and their intensity and duration 12 WEEK TRAINING PLAN JULY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY START ASSESSMENT FINISH ASSESSMENT ACT AGR ACT PLT 1 amp 2 ACT AGR LINE ACT PRE PU SU ACT ROAD MARCH INT 70 STR CIR PLT amp 4 SOCCER IMP 5 HRR SNDBG CIR PU SU INT 70 HRR NA INT MF MLE W 35 LBS IN DUR 20 MIN IMP DUR 20 30 MIN DUR 35 4 MIN 90 MIN INT MF MF DUR 30 4 MIN ACT AGR PAR ACT PLT 1 amp 2 FLIP FLOP ACT AGR GDR ACT PRE PU SU WT STR CIR COURSE MONDAY s INT 70 HRR IMP PLT3 amp 4 INT 7096 HRR WORKOUT DUR 20 15 INT MF SNDBG DUR 20 15 20 MIN 20 MIN DUR 35 4 CIR PU SU IMP MIN INT MF DUR 30 35 4 MIN ACT FIXED ACT PRE PU SU ACT AGR GDR ACT SNDBG ACT ROAD CIR I INT 70 HRR CIR PU SU IMP MARCH 5 MLE INT 70 HRR DUR 22 20 MIN INT MF W 35 LBS IN DUR 30 40 DUR 35 40 5 90 MIN MIN MIN ACT PLT 1 amp 2 FLIP FLOP ACT AGR ACT OBS CRS STR CIR PLT MONDAY S INT 70 HRR PRE PU SU IMP 3 amp 4 WORKOUT DUR 25 MIN INT MF SNDBG CIR PU DUR
303. stablished the fol lowing training requirements Units will do flexibility exercises during the warm up and cool down phase of every PT session During the cool down emphasis on will be placed on developing flexibility in the low back hamstrings and hip extensor muscle groups Each soldier will do 8 to 12 repeti tions of bent leg sandbag dead lifts at least two times a week to develop strength The section leader will su pervise lifts Each soldier will do heavy resis tance weight training for all the muscle groups of the body two to three times a week Each soldier will perform timed sets of push ups and sit ups Each soldier will train at least 20 to 30 minutes at THR two to three times a week Road marches will be conducted at least once every other week Tobacco cessation classes will be es tablished to reduce the number of tobacco users DESIGN FITNESS TASKS Once all training requirements are identified the next step is to use them to design fitness tasks which relate to 10 6 the fitness objectives In developing the fitness tasks CPT Jones must address collective individual and leader tasks as well as resources required Fitness tasks provide the framework for accomplishing the training require ments By accurately listing the fitness tasks that must be done and the re sources required to do them the sub sequent step of developing a training schedule is greatly facilitated An example of desig
304. sted exercise see exercises partner resisted perceived exertion G 1 phases of conditioning see fitness conditioning phases physical fitness log C O positive profile form B 1 principles of exercise see exercise principles profiles 1 13 14 20 B 1 push up see APFT push up pushball 9 7 8 pushball strategy 9 8 through 9 11 resistance training see strength training rest ice compression and elevation RICE 13 1 resting heart rate see heart rate resting rifle drills see drills rifle road marches 2 11 12 11 1 rope skipping 2 15 running cross country 2 10 Fartlek training 2 9 injuries see injuries interval training 2 8 9 last man up 2 10 shoes see shoes running technique 2 6 safety 1 15 3 6 7 7 8 1 2 9 16 11 0 1 sexual differences A 1 2 shoes running how to select E 1 2 sit up see APFT sit up soccer see nine ball soccer speed play see running Fartlek training strategy pushball see pushball strategy strength training see muscular endurance and strength training stretching see flexibility and exercises flexibility swim test APFT event 14 21 22 swimming 2 14 see also exercise aquatic training heart rate see heart rate training two mile run see APFT two mile run Index 3 unit olympics 9 17 18 unit program activities and games for 9 5 through 9 16 development of 10 1 through 10 13 evaluation of 1 14 15 sample of 10 5 through 10 12 types of
305. stponement of contests Protest procedures Awards Records and results Bulletin boards and publicity Commander s foreward Personnel directory Title page Purpose References Objectives Duties of the personnel Eligibility rules Intramural sports council Protest and sportsmanship board Budgets and funding Officials association Table 9 1 Functions Once the evaluations have been made the following functions should be performed e Make a handbook An intramural handbook should be published at each level of command from instal lation to company to serve as a standing operating procedure SOP This handbook should include the essential elements listed in Table 9 above e Plan the calendar Local situations and normal obstacles may conflict with the intramural program How ever a way can be found to provide a scheduled program for every sea son of the year e Choose the type of competition Intramural directors should be able to choose the type of competition best suited for the sport and local circumstances They should also know how to draw up tournaments Unless the competition must take place in a short time elimination tournaments should not be used The round robin tournament has the greatest advantage because indi viduals and teams are never elimi nated This type of competition is adaptable to both team and individ ual play It is appropriate for small numbers of entries and league
306. t PLANNING A ROAD MARCH Any plan to conduct road march to improve physical fitness should con sider the following Load to be carried Discipline and supervision Distance to be marched Route reconnaissance Time allotted for movement Water stops Present level of fitness Rest stops eIntensity of the march Provisions for injuries Terrain an weather conditions Safety precautions Soldiers should usually receive ad vance notice before going on a march This helps morale and gives them time to prepare The leader should choose an experienced soldier as a pacesetter to lead the march The pacesetter should carry the same load as the other soldiers and should be of medium height to ensure normal strides The normal stride for a foot march ac cording to FM 21 18 is 30 inches This stride and a cadence of 106 steps per minute results in a speed of 4 8 kilometers per hour kph When a 10 minute rest is taken each hour a net speed of 4 kph results The pacesetter should keep in mind that ground slope and footing affect stride length For example the length decreases when soldiers march up hills or down steep slopes Normal stride and cadence are maintained easily on moderate gently rolling terrain unless the footing is muddy slippery or rough Personal hygiene is important in preventing unnecessary injuries Be fore the march soldiers should cut their toenails short and square them off wash
307. t be come so crowded that soldiers are bumped off Soldiers should not jump to the ground from above the first level 22 CONFIDENCE CLIMB Jump and Land Soldiers climb the ladder to the platform and jump to the ground Confidence Climb Soldiers climb the inclined ladder to the vertical ladder they go to the top of the vertical ladder then down the other side to the ground Belly Robber Soldiers step on the lower log and take a prone position on the horizontal logs They crawl over the logs to the opposite end of the obstacle Rope gaskets must be tied to the ends of each log to keep the hands from being pinched and the logs from falling The Tough One Soldiers climb the rope or pole on the lowest end of the obstacle They go over or between the logs at the top of the rope They move across the log walkway climb the ladder to the high end then climb down the cargo net to the ground 20 SKYSCRAPER 23 BELLY ROBBER Figure 8 11 8 10 D 2 4 i BLACK GROUP DAU 7 ki 24 TOUGH ONE To start hold rifle downward and put feet together and upward to overhead Rifle Drills Rifle drills are suitable activities for fitness training while bivouacking or during extended time in the field In most situations the time consumed in drawing weapons makes this activity cumbersome for garrison use How ever it is a good conditioning activity and the use of individual weapons
308. t cohesion and fitness levels Unfortunately too many soldiers are not challenged enough by the intensity or duration of the unit run and they do not receive a training benefit For example take a company that runs at a nine minute per mile pace for two miles Only soldiers who cannot run two miles in a time faster than 18 minutes will receive a signifi cant training effect Therefore in terms of conditioning most soldiers who can pass the 2 mile run test are wasting their time and losing the chance to train hard to excel Ability group running AGR is the best way to provide enough intensity so each sol dier can improve his own level of CR fitness AGR lets soldiers train in groups of near equal ability Each group runs at pace intense enough to produce training effect for that group and each soldier in it Leaders should program these runs for specific lengths of time not miles to be run This procedure lets more fit groups run a greater distance than the less fit groups in the same time period thus enabling every soldier to improve The best way to assign soldiers to ability groups is to make a list in order of the unit s most recent APFT 2 mile run times number of groups depends on the unit size num ber of leaders available to conduct the runs and range of 2 mile run times A company sized unit broken down into four to six ability groups each with a leader is best for aerobic training For activitie
309. t scores Next the OIC or NCOIC says the following EACH OF YOU WILL BE ASSIGNED TO A GROUP STAY WITH YOUR TEST GROUP FOR THE ENTIRE TEST WHAT ARE YOUR QUES TIONS ABOUT THE TEST AT THIS POINT Groups are organized as required and given final instructions including what to do after the final event The test is then given RETAKING OF EVENTS Soldiers who start an event incor rectly must be stopped by the scorer before they complete 10 repetitions and told what their errors are They are then sent to the end of the line to await their turn to retake the event A soldier who has problems such as muscle cramps while performing an event may rest if he does not assume an illegal position in the process If he continues he receives credit for all correctly done repetitions within the two minute period If he does not continue he gets credit for the number of correct repetitions he has performed up to that time If he has not done 10 correct repetitions he is sent to the end of the line to retake that event He may not retake the event if he has exceeded 10 repetitions Soldiers who are unable to perform 10 correct repetitions be cause of low fitness levels may not retake an event 14 10 TEST FAILURES Soldiers who stop to rest in an au thorized rest position continue to re ceive credit for correct repetitions per formed after their rest Soldiers who rest in an unauthorized rest position will have their performance i
310. table pace that elevates their heart rate to about 60 percent HRR for 10 to 15 minutes Recovery days should be evenly distributed throughout the week and training should progress slowly Soldiers should continue at this or an appropriate level until they have no undue fatigue or muscle soreness the day following the exercise They should then lengthen their exercise session to 16 to 20 minutes and or elevate their heart rate to about 70 percent HRR by increasing their pace To be sure their pace is faster they should run a known distance and try to cover it in less time Those who feel breathless or whose heart rate rises beyond their training heart rate THR while running should resume walking until the heart rate returns to the cor rect training level When they can handle an intensity of 70 percent HRR for 20 to 25 minutes they should be ready for the next phase Chapter 2 shows how to determine the THR that is the right training level during aero bic training The preparatory phase for improv ing muscular endurance and strength through weight training should start easily and progress gradually Begin ning weight trainers should select about 8 to 12 exercises that work all the body s major muscle groups They should use only very light weights the first week that is the first two to three workouts This is very important as they must first learn the proper form for each exercise Light weights will also help minimize
311. te train ing can improve these factors within the limits of each soldier s potential The Army s fitness program seeks to improve or maintain all the compo nents of physical and motor fitness through sound progressive mission specific physical training for indi viduals and units Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program The principles of exercise apply to everyone at all levels of physical training from the Olympic caliber athlete to the week end jogger They also apply to fitness training for military personnel These basic principles of exercise must be followed e Regularity To achieve a training effect a person must exercise of ten One should strive to exercise each of the first four fitness com ponents at least three times a week Infrequent exercise can do more harm than good Regularity is also important in resting sleeping and following a good diet Progression The intensity how hard and or duration how long of exercise must gradually in crease to improve the level of fit ness e Balance To be effective a pro gram should include activities that address all the fitness compo nents since overemphasizing any one of them may hurt the others e Variety Providing a variety of ac tivities reduces boredom and in creases motivation and progress Specificity Training must be geared toward specific goals For
312. ted in a timely fashion If a soldier suspects that he is injured he should stop what he is doing report the injury and seek medical help Many common injuries are caused by overuse that is soldiers often exercise too much and too often and with too rapid an increase in the work load Most overuse injuries can be treated with rest ice compression and elevation RICE Following any re quired first aid health care personnel should evaluate the injured soldier Typical Injuries Associated with Physical Training Common injuries associated with exercise are the following e Abrasion strawberry the rubbing off of skin by friction e Dislocation the displacement of one or more bones of a joint from their natural positions e Hot spot a hot or irritated feeling of the skin which occurs just before a blister forms These can be pre vented by using petroleum jelly over friction prone areas e Blister a raised spot on the skin filled with liquid These can gener ally be avoided by applying lubri cants such as petroleum jelly to areas of friction keeping footwear 13 1 socks shoes boots in good repair and wearing the proper size of boot or shoe Shinsplints a painful injury to the soft tissues and bone in the shin area These are generally caused by wearing shoes with inflexible soles or inadequate shock absorp tion running on the toes or on hard surfaces and or having calf muscles wit
313. ter 1 must be applied to all muscular endurance and strength training These principles are over load progression specificity regular ity recovery balance and variety OVERLOAD The overload principle is the basis for all exercise training programs For a muscle to increase in strength the workload to which it is subjected during exercise must be increased beyond what it normally experiences In other words the muscle must be overloaded Muscles adapt to in creased workloads by becoming larger and stronger and by developing greater endurance To understand the principle of over load it is important to know the following strength training terms Full range of motion To obtain optimal gains the overload must be applied thoughout the full range of motion Exercise a joint and its as sociated muscles through its com plete range starting from the pre stretched position stretched past the relaxed position and ending in a fully contratcted position This is crucial to strength development Repetition When an exercise has progressed through one complete range of motion and back to the beginning one repetition has been completed One repetition maximum 1 RM This is a repetition performed against the greatest possible resistance the maximum weight a person can lift one time A 10 RM is the maxi mum weight one can lift correctly 10 times Similarly an 8 12 RM is that weight which allows a person
314. test APFT and came up with the following information The average push up score was 68 points The average sit up score was 72 points The average number of points scored on the 2 mile run was 74 There were six failures two on the 2 mile run and four on the push up The MFT also recommended that the unit be assessed in the following areas road march performance strength flexibility substance abuse and profiled soldiers Following the MFT s recommenda tions subordinate leaders made the following assessments determinations Eighty eight percent of the com pany finished the 12 mile road march with a 35 pound load in under 3 hours 30 minutes formation toe touch test revealed that over half the company could not touch their toes while their knees were extended Thirty percent of the unit uses to bacco Two soldiers in the overweight program Eight percent of the unit is now on temporary profile most from back problems DETERMINE TRAINING REQUIREMENTS The next step CPT Jones accom plished was to determine the training requirements Training requirements are deter mined by analyzing the training results and the data obtained from the unit as sessment The next step is to compare this data to the standards identified in the training objectives When per formance is less than the established standard the problem must be ad dressed and corrected Captain Jones e
315. th veryslow jogging When ready he runs hard for a few minutes until he feels the need to slow down At this time he recovers by jogging at an easy pace This process of alternating fast and recovery run ning both of varying distances gives the same results as interval training However neither the running nor re covery interval is timed and the run ning is not done on a track For these reasons many runners prefer Fartlek training to interval training LAST MAN UP RUNNING This type of running which in cludes both sprinting and paced run ning improves CR endurance and conditions the legs It consists of 40 to 50 yard sprints at near maximum effort This type of running is best done by squads and sections Each squad leader places the squad in an evenly spaced single file line on a track or a smooth flat course During a continuous 2 to 3 mile run of moderate intensity the squad leader running in the last position sprints to the front of the line and becomes the leader When he reaches the front he resumes the moderate pace of the whole squad After he reaches the front the next soldier who is now at the rear immediately sprints to the front The rest of the soldiers continue to run at a moderate pace This pattern of sprinting by the last person contin ues until each soldier has resumed his original position in line This pattern of sprinting and running is repeated several times during the run The dis tan
316. th vitamins and minerals each component is a major source of nutrients Soldiers must eat all the components in order to get the daily military recommended dietary allowances MRDA and have an adequate diet in the field Soldiers who are in weight control programs or who are trying to lose weight can eat part of each MRE item as recom mended by dietitians 6 6 A circuit is group of stations or areas where specific tasks or exercises are performed This chapter gives commanders and trainers guidance in designing and using exercise circuits It describes calisthenic exercises for developing strength endurance coordination and flexibility It also describes grass drills and guerilla exercises which are closely related to soldiering skills and should be regularly included in the unit s physical fitness program Circuit training is a term associated with specific training routines Com manders with a good understanding of the principles of circuit training may apply them to a wide variety of train ing situations and environments Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed The task or exercise selected for each station and the ar rangement of the stations is deter mined by the objective of the circuit Circuits are designed to provide ex ercise to groups of soldiers at intensi ties which suit each person s fitness level Circuits can promote fitnes
317. the heel and push off at the big toe Besides learning running techniques soldiers need information on ways to prevent running injuries The most common injuries associated with PT in the Army result from running and occur to the feet ankles knees and legs Proper warm up and cool down along with stretching exercises and wearing appropriate clothing and well fitting running shoes help prevent injuries Important information on safety factors and common running in juries is presented in Chapter 13 and Appendix Failure to allow recovery between hard bouts of running cannot only lead to overtraining but can also be a major Every activity has its advantages and disadvantages Trainers must design programs that fit the unit s needs Important information on safety factors and common running injuries is presented in Chapter 13 and Appendix E best way to assign soldiers to ability groups is to make a list in order of the unit s most recent APFT 2 mile run times cause of injuries well conditioned soldier can run five to six times a week However to do this safely he should do two things 1 gradually buildup to running that frequently and 2 vary the intensity and or duration of the running sessions to allow recovery between them ABILITY GROUP RUNNING Traditionally soldiers have run in unit formations at a pace prescribed by the PT leader Commanders have used unit runs to improve uni
318. the log They must be warned that it is not stationary There fore they should not roll or rock the log while others are negotiating it Reverse Climb Soldiers climb the re verse incline and go down the other side to the ground Weaver Soldiers move from one end of the obstacle to the other by weav ing their bodies under one bar and over the next Hip Hip Soldiers step over each bar they either alternate legs or use the same lead leg each time Balancing Logs Soldiers step up on a log and walk or run along it while keeping their balance Island Hopper Soldiers jump from one log to another until the obstacle is negotiated 6 ISLAND HOPPER White Group This group contains the second six obstacles These are described below and numbered 7 through 12 in Figure 8 9 Tough Nut Soldiers step over each in the lane Inverted Rope Descent Soldiers climb the tower grasp the rope firmly and swing their legs upward They hold the rope with their legs to distribute the weight between their legs and arms Braking the slide with their feet and legs they proceed down the rope Sol diers must be warned that they may get rope burns on their hands This ob stacle can be dangerous when the rope is slippery Soldiers leave the rope at a clearly marked point of release Only one soldier at a time is allowed on the rope Soldiers should not shake or bounce the ropes This obstacle re quires two instructors one on the pl
319. the major muscle groups of the body High priority is given to training those muscles and muscle groups used in mission essential tasks Areas where weaknesses exist with respect to strength muscle FITNESS TASKS FOR ONE WEEK OF PHYSICAL TRAINING COLLECTIVE INDIVIDUAL LEADER RESOURCES STR RM Gym Sandbags PT Field Do STR CIR EX PRE SNDBG CIR SU PU IMP Organize amp supervise STR CIR EX PRE amp SNDBG CIR Improve strength and muscle endurance Track Running Trails Do AGR CAL MON THR road march do intervals 4x440 IND AB Organize amp supervise CR workouts CAL MON THR MON work relief ratio for intervals improve CR endurance Organize amp supervise activity Do stretching exercises Improve flexibility A list of abbreviations appears at the end of Figure 10 4 Figure 10 3 10 7 endurance are targeted in all work chapters are used to organize training outs sessions for improving CR endurance Problem areas related to APFT per and flexibility formance are addressed in appro The resources needed for the one priate workouts week period are as follows a strength The duration of each strength train room a gym a PT field a running ing session is 20 40 minutes track and or running trails and sand Soldiers train to muscle failure bags e All the principles of exercise to include regularity overload re DEVELOP A TRAINING SCHEDULE covery progre
320. tigating Officers and Boards of Officers May 1988 30 1 The Army Food Service Program January 1985 350 15 Army Physical Fitness Program November 1989 385 55 Prevention of Motor Vehicle Accidents March 1987 OTHER ARMY PUBLICATIONS DOD Directive 1308 1 Physical Fitness and Weight Control Program April 1981 FM 21 18 Foot Marches June 1990 DOCUMENTS NEEDED These documents must be available to the intended users of this publication ARMY REGULATIONS ARs 40 501 Standards of Medical Fitness July 1987 600 8 2 Suspension of Favorable Personnel Actions Flags October 1987 600 9 The Army Weight Control Program September 1986 600 63 Army Health Promotion November 1987 OTHER ARMY PUBLICATIONS FM 25 100 Training the Force November 1988 NGR 40 501 Medical Examination for Members of the Army National Guard October 1981 TRADOC Reg 350 6 Initial Entry Training IET Policies and Administration August 1989 READINGS RECOMMENDED These readings contain relevant supplemental information DEPARTMENT OF THE ARMY PAMPHLETS DA Pares 28 9 Unit Level Recreational Sports June 1973 350 15 Commander s Handbook on Physical Fitness October 1982 350 18 The Individual s Handbook on Physical Fitness May 1983 350 22 You and the Army Physical Fitness Test APFT September 1987 351 4 Army Formal Schools Catalog August 1991 References O FIELD MANUALS FMs 21 150 22 5 31 70 Combative December 1971 Drill a
321. tions of resources which will affect near term planning STEP 5 DEVELOP FITNESS TASKS Fitness tasks provide the framework for accomplishing all training require ments They identify what has to be done to correct all deficiencies and sustain all proficiencies Fitness tasks establish priorities frequencies and the sequence for training requirements They must be adjusted for real world constraints before they become a part of the training plan The essential elements of fitness tasks can be cata loged into four groups 1 Collective tasks 2 Individual tasks 3 Leader tasks 4 Resources required for training Collective tasks Collective tasks are the training activities performed by the unit They are keyed to the unit s specific fitness objectives An ex ample would be to conduct training to develop strength and muscular endur ance utilizing a sandbag circuit Individual tasks Individual tasks are activities that an individual soldier must do to accomplish the collective training task For example to improve CR endurance the individual soldier must do ability group running road marching Fartlek training interval training and calculate monitor his THR when appropriate Leader tasks Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place These will involve pro curing resources the setting up of training education of individual sol diers and th
322. tly into the air and move the right foot forward and the left foot backward At the same time move the left arm upward and forward to shoulder height and the right arm back as far as possible 3 Repeat action 1 4 Repeat action 2 Use a moderate cadence WIDE HAND POSITION X FEET di POSITION PUSH UP ON KNEES Push Up Variations To train the muscles more completely place the hands at varying widths They may be wider apart or closer together than shoulder width Elevating the feet to different heights makes push ups more difficult The higher the feet the more difficult the exerc se Push ups are also more difficult when the hands and feet are placed on boxes or chairs This helps the soldier exercise through a fuller range of motion To do extra repetitions when fatigued drop to the knees while keeping the knees hips and shoulders in a straight line Position on the back with the feet together or up to 12 inches apart the knees bent so that an angle of 90 degrees is formed by the upper and lower legs and the fingers interlocked behind the head Action Raise your upper body forward to the vertical position so that the base of the neck is above the base of the spine then lower yourself in a controlled manner until the bottom of the shoulder blades touch the ground Sit Up Variations Variations include keeping the feet elevated and crossing the hands on the chest CHIN UP PULL UP Position Hang
323. to absorb the repetitive shock of running Activities such as running obstacle courses and road marching require combat boots to protect and support the feet and ankles Naturally common sense dictates a reasonable break in period for new combat boots especially before long marches Examples of recommended PT ses sions and low risk exercises are in Chapter 7 Specific health and safety considerations are in TRADOC Reg 350 6 paragraph 4 2 Road Marching One road march should be con ducted weekly with the difficulty of the marches progressing gradually throughout In the first two weeks of IET soldiers can be expected to road march SAMPLE ROAD MARCH pce me eres mme LCE kevlar helmet weapon SAME AS WEEK 1 and 10 pound rucksack SAME AS WEEK 3 SAME AS WEEK 3 LCE hevlar helmet weapon and 20 pound rucksack SAME AS WEEK 6 SAME AS WEEK 6 Note The total load carried to include the LCE kevlar helmet weapon and ruck load should not exceed If the road marches are to or from non tactical training they need not be Figure 11 1 11 1 LCE kevlar helmet weapon up to 5 kilometers with light loads Loads should be restricted to the standard LCE kevlar helmet and weapon Bones ligaments and ten dons respond slowly to training and may be injured if the load and or duration are increased too quickly After the initial adaptations in the early weeks of IET soldiers can
324. to do from 8 to 12 correct repeti tions The intensity for muscular endurance and strength training is often expressed as a percentage of the 1 RM Set This is a series of repetitions done without rest Muscle Failure This is the inabil ity of a person to do another correct repetition in a set When a muscle is overloaded by isometric contractions it adapts by becoming stronger The minimum resistance needed to obtain strength gains is 50 percent of the 1 RM However to achieve enough overload programs are designed to require sets with 70 to 80 percent of one s 1 RM For example if a sol dier s 1 RM is 200 pounds multiply 200 pounds by 70 percent 200 X 0 70 140 pounds to get 70 percent of the 1 RM isotonic or isokinetic better and easier method is the repetition maximum RM method The exerciser finds and uses that weight which lets him do the correct number of repetitions For example to develop both muscle endurance and strength a soldier should choose a weight for each exercise which lets him do 8 to 12 repe titions to muscle failure See Figure 3 1 The weight should be heavy enough so that after doing from 8 to 12 FITT Factors Applied to Conditioning Programs for Muscular Endurance and or Strength Muscular Strength and Muscular Endurance Muscular Endurance Muscular Strength 3 times week 3 5 times week 3 times week 3 7 RM 12 RM The time required to do
325. ts This chapter gives basic nutri tional guidance for enhancing physical performance Soldiers must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness good health and mental alert ness Guidelines for Healthy Eating Eating a variety of foods and main taining an energy balance are basic guidelines for a healthy diet Good nutrition is not complicated for those Eat a Variety of Foods Maintain a Healthy Body Weight Choose a Diet Low in Fat Saturated Fat and Cholesterol Use Sugars Only in Moderation Use Salt and Sodium Only in Moderation If you Drink Alcoholic Beverages Do So in Moderation who understand these dietary guide lines To be properly nourished soldiers should regularly eat a wide variety of foods fro m the major food groups selecting a variety of foods from within each group See Figure 6 2 A well balanced diet provides all the nutrients needed to keep one healthy Most healthy adults do not need vitamin or mineral supplements if they eat a proper variety of foods There are no known advantages in consuming excessive amounts of any nutrient and there may be risks in doing so For soldiers to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance they should eat three meals a day Even snacking between meals can contribute to good nutrition if the right foods
326. ty Each course should be wide enough for six to eight soldiers to use at the same time thus encouraging competi tion The lanes for the first few obstacles should be wider and the obstacles easier than those that follow In this way congestion is avoided and soldiers can spread out on the course To minimize the possibility of falls and injuries due to fatigue the last two or three obstacles should not be too difficult or involve high climbing Trainers must always be aware that falls from the high obstacles could cause serious injury Soldiers must be in proper physical condition closely supervised and adequately instructed The best way for the timer to time the runners is to stand at the finish and call out the minutes and seconds as each soldier finishes If several watches are available each wave of soldiers is timed separately If only one watch is available the waves are started at regular intervals such as every 30 seconds If a soldier fails to negotiate an obstacle a previously determined penalty is imposed When the course is run against time stopwatches pens and a unit roster are needed Soldiers may run the course with or without individual equipment Obstacles for J umping These obstacles are ditches to clear with one leap trenches to jump into heights to jump from or hurdles See Figure 8 Instructors must explain and demonstrate the correct ways to negotiate all obstacles before allowing
327. ty to remove impu rities is bypassed and many pollutants can be inhaled This irritates the respiratory tract and makes the person less able to perform aerobically The following are some ways to deal with air pollution while exercising Avoid exposure to pollutants before and during exercise if possible In areas of high ozone concentra tion train early in the day and after dark Avoid exercising near heavily trav eled streets and highways during rush hours Consult your supporting preven tive medicine activity for advice in identifying or defining training restrictions during periods of heavy air pollution 124 Pollutants can irritate the respiratory tract and make the person less able to perform aerobically CHAPTER 13 Injuries Most injuries can be prevented by designing a well balanced PT program Injuries are not an uncommon oc currence during intense physical train ing It is nonetheless a primary responsibility of all leaders to mini mize the risk of injury to soldiers Safety is always a major concern Most injuries can be prevented by designing a well balanced PT program that does not overstress any body parts allows enough time for recovery and includes a warm up and cool down Using strengthening exercises and soft level surfaces for stretching and run ning also helps prevent injuries If however injuries do occur they should be recognized and properly trea
328. u fight Our physical training programs must do more for our soldiers than just get them ready for the semiannual Army Physical Fitness Test APFT FM 21 20 is directed at leaders who plan and conduct physical fitness training It provides guidelines for developing programs which will improve and maintain physical fitness levels for all Army personnel These programs will help leaders prepare their soldiers to meet the physical demands of war This manual can also be used as a source book by all soldiers FM 21 20 was written to conform to the principles outlined in FM 25 100 Training the Force The benefits to be derived from a good physical fitness program are many It can reduce the number of soldiers on profile and sick call invigorate training and enhance productivity and mental alertness A good physical fitness program also promotes team cohesion and combat survivability It will improve soldiers combat readiness The proponent of this publication is HQ TRADOC Send comments and recommendations on DA Form 2028 Recommended Changes to Publications and Blank Forms directly to Headquarters US Army Infantry Center US Army Physical Fitness School ATZB PF Fort Benning GA31905 5000 Unless this publication states otherwise masculine nouns and pronouns do not refer exclusively to men K Components of physical fitness include weight control diet nutrition stress management and spiritual and ethical fitness A s
329. uced portion sizes e No calorie beverages Low calorie salad dressings Posted list of caloric values of menu items before or on the serving line In the dining facility provide e Non fried eggs as an alternative e Margarine as a butter alternative Two percent milk as the primary milk in bulk dispensers Skim milk in 1 2 pint cartons Sauces gravies and margarine separately from the entree or vegetable Avoid animal fats palm oil and hydrogenated vegetable oil In the dining facility provide e Fruit as a dessert alternative e Unsweetened juices No calorie unsweetened beverages Non nutritive sugar substitute as a granulated sugar alternative e Unsweetened cereal In the dining facility provide Whole grain breads cereals and legumes e Fresh fruit e Salad bars at lunch and dinner e Reduce salt in recipes by 25 percent Avoid alcohol it is detrimental to good health and weight management e Display educational materials on nutrition posters table tents bulletin boards and handouts e Provide food service personnel with training programs on nutrition standards e Provide unit training programs on nutrition for soldiers Use installation dietitian Figure 6 4 6 4 Because foods eaten one to three days before an activity provide part of the fuel for that activity it is impor tant to eat foods every day that are rich in complex carbohydrates
330. ues to increase the intensity of the activities The following equip ment is optional for training Goggles Kickboard Pull buoy Ear nose plugs Fins Hand paddles SAMPLE TRAINING PROGRAM Warm Up As in any PT session a warm up is required It can be done in the water or on the deck Allow five to seven minutes for the warm up Conditioning Phase Soldiers should exercise vigorously to get a training effect Energetic music may be used to keep up the tempo of the workout The following are some exercises that can be used in an aquatic workout See Figure 8 21 Side Leg Raises Stand in chest to shoulder deep water with either side of the body at arm s length to the wall of the pool and grasp the edge with the nearest hand Raise the outside leg sideward and upward from the hip Next pull the leg down to the starting position Repeat these actions Then turn the other side of the body to the wall and perform the exercise with the other leg DURATION 30 seconds 15 seconds per leg Leg Over Stand in chest to shoul der deep water back facing the wall of the pool Reach backward with the arms extended and grasp the pool s edge Next raise one leg in front of the body away from the wall and move it sideward toward the other leg as far as it can go Then return the leg to the front extended position and lower it to the starting position Repeat these actions with the other leg an
331. ully extend the left ieg Reach down and pull the toes of the left foot toward the left shin Hold this position for 10 to 15 seconds Return to the starting position In a similar manner pull the toes of the right foot toward the right shin and hold for 10 to 15 seconds HIP AND BACK STRETCH SEATED This stretches the hip abductors erector spinae latissimus dorsi and oblique muscle groups Position Sit on the ground with the right leg forward and straight Cross the left leg over the right while sitting erect Keep the heels of both feet in contact with the ground Action Siowly rotate the upper body to the left and look over the left shoulder Reach across the left leg with the right arm and push the left leg to your right Use the left hand for support by placing it on the ground Hold this position for 10 to 15 seconds Repeat this stretch for the other side by crossing and turning in the opposite direction 4 12 HIP AND BACK STRETCH LYING DOWN This stretches the gluteal and erector spinae muscles 988 Action 1 Action 2 Position Lie on the back with the arms straight beside the body Action 2 Pull both knees to the chest Pull the head up to the Keep the legs straight and the knees and feet together knees Hold for 10 to 15 seconds Return to the starting Action 1 Bring the left leg straight back toward the head leaving position the right leg in the starting position Bring the head and arms up Gr
332. unit run many do not receive a training effect because they do not reach their training heart rate THR The least fit soldiers of the unit may be at risk because they may be training at heart rates above their THR Another error is exclusively using activities such as the daily dozen These exercises emphasize form over substance and do little to improve fitness Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular en durance and strength training In addition imbalances often stem from a lack of variety in the program which 10 4 AGILITY NATION COORDI WORK Total fitness should be reinforced throughout each soldier s career by classroom instruction TEAM SOLDIER SKILLS leads to boredom The principles of exercise are described in Chapter 1 and their application is shown in the sample program below A Sample Program The following sample program shows a commander s thought processes as he develops a 12 week fitness training program for his unit Captain Frank Jones s company has just returned from the field where it completed an ARTEP Several injuries occurred including a broken foot re sulting from a dropped container and three low back strains After evaluat ing his unit during this ARTEP CPT Jones concluded that its level of physi cal fitness was inadequate He thought this contributed to the injuries and poor performance The
333. ur back straight and move only the arms Next slowly return to the starting position as the resister pulls your arms forward Do 8 to 12 repetitions to muscle failure Resister Position Face the exerciser and sit with your back straight Place your legs under the exerciser s legs establish a good grip by interlocking hands with the resister or by firmly grasping his wrists Action As the exerciser pulls resist his pulling motion Next slowly pull the exerciser back to the starting position by pulling with the muscles of the lower back OVERHEAD PRESS This exercise is for the deltoid and triceps muscles Exerciser Position Sit with your legs crossed and your back straight Raise your hands to shoulder height with your palms flat and facing upward Action Move your arms slowly upward to full extension against your partner s resistance Next slowly retum to the starting position as the resister applys downward pressure Do 8 to 12 repetitions to muscle failure Resister Position Stand behind the exerciser interlock your thumbs with the exerciser s and place your hands with the palms down on his hands Support the exerciser s back with the side of your lower leg Action Resist the exerciser s upward movement then push his arms back to the starting position A bar or stick may be used for a better grip and improved leverage 3 17 PULL DOWN This exercise is for the latissimus dorsi muscles Exerci
334. ures 3 2 and 3 3 Many different but equally valid approaches can be taken when using timed sets to im prove push up and sit up perform ance Below several of these will be given It should first be stated that im proving sit up and push up perform ance although important for the APFT should not be the main goal of an Army physical training program It must be to develop an optimal level of physical fitness which will help sol diers carry out their mission during combat Thus when a soldier per forms a workout geared to develop muscle endurance and strength the goal should be to develop sufficient strength and or muscle endurance in all the muscle groups he will be called upon to use as he performs his mission To meet this goal and to be assured that all emergencies can be met a training regimen which exercises all the body s major muscle groups must be developed and followed Thus as a general rule a muscle endurance or strength training workout should not be designed to work exclusively or give priority to those muscle groups worked by the sit up or push up event For this reason the best procedure to follow when doing a resistance exercise is as follows First perform a workout to strengthen all of the body s major muscles Then do timed sets to improve push up and sit up perform ance Following this sequence ensures that all major muscles are worked At the same time it reduces the amount of time and wor
335. uscular endurance and strength Roughly equal emphasis should be given to each of these fitness components If there are only three days available for PT they should be evenly dis persed throughout the week Two of the days should stress the development of muscular endurance and strength for the whole body Although all of the major muscle groups of the body should be trained emphasis should be placed Leaders must train and march with their units as much as possible Units should do maintenance marches at least twice a month on the leg hamstrings and quadriceps hip gluteal and hip flexors low back spinal erector and abdominal rectus abdominis muscles These two days should also include brief 2 mile CR workouts of light to moderate intensity 65 to 75 percent HRR On the one CR fitness day left soldiers should take a long distance run 4 to 6 miles at a moderate pace 70 percent HRR an interval workout or an aerobic circuit They should also do some strength work of light volume and intensity If four days are available a road march should be added to the three day program at least twice monthly The speed load distance and type of terrain should be varied If there are five days leaders should devote two of them to muscular strength and endurance and two of them to CR fitness One CR fitness day will use long distance runs the other can stress more intense workouts including in terval work Fartle
336. use the confidence course Instructors must explain and dem onstrate the correct ways to negotiate all obstacles before allowing soldiers to run them Assistant instructors should supervise the negotiation of higher more dangerous obstacles The em phasis is on avoiding injury Soldiers should practice each obstacle until they are able to negotiate it Before they run the course against time they should make several slow runs while the in structor watches and makes needed corrections Soldiers should never be allowed to run the course against time until they have practiced on all the obstacles CONDITIONING OBSTACLE COURSES If possible an obstacle course should be shaped like a horseshoe or figure eight so that the finish is close to the start Also signs should be placed to show the route A course usually ranges from 300 to 450 yards and has 15 to 25 obstacles that are 20 to 30 yards apart The obstacles are arranged so that those which exercise the same groups of muscles are separated from one an other The obstacles must be solidly built Peeled logs that are six to eight inches wide are ideal for most of them Sharp points and corners should be elimi nated and landing pits for jumps or vaults must be filled with sand or saw dust Courses should be built and marked so that soldiers cannot sidestep obstacles or detour around them Sometimes however courses can pro vide alternate obstacles that vary in difficul
337. ust be used to prevent injuries caused by kicking or stepping on other players Soldiers wearing illegal equipment may not play until the problem has been corrected The playing area is two lined off fields These are 240 to 300 feet long by 120 to 150 feet wide They are separated lengthwise by a 20 foot wide divider strip The length of each field is divided equally by a centerline that is parallel to the goal lines Lines are also marked 45 feet from each side of the centerline and parallel to it The lines extend across both fields Di mensions may be determined locally based on available space and the number of players The space between the fields is the team area Each team occupies the third of the team space that immediately adjoins its initial playing field Time periods should be adjusted to suit weather conditions and soldiers fitness levels 9 8 Players There are 25 to 40 soldiers on each team A typical 25 member team has the following One team commander is respon sible for overall game strategy and for determining the number and po sitions of players on the field Sixteen starting members Eight on each field at all times one is appointed field captain e Four reserve members These are players the team commander des ignates as reinforcements Three substitutes These re placements for starters or reserves One runner is designated to convey messages from t
338. utes where it was when the quarter ended At halftime the teams exchange goals and play resumes as if the game were beginning A team scores a goal when it sends the ball across the opposing team s end line A goal counts five points The team that scores a goal may then try for an extra point For the extra point the ball is placed on the opposing team s 5 yard line and the teams line PUSHBALL up across the field separated by the width of the ball Only one player may place his hands on the ball The player who just scored is directly in front of the ball At the referee s signal the ball is put into play for one minute If any part of the ball is driven across the goal line in this period the offense scores one point The defense may not score during the extra point attempt The game continues until four 10 minute quarters have been played Rest periods are allowed for two min utes between quarters and five min utes at halftime Rules Players may use any means of interfering with the opponents prog ress except striking and clipping Clipping is throwing one s body across the back of an opponent s legs as he is running or standing Force may le gally be applied to all opponents whether they are playing the ball or not A player who strikes or clips an opponent is removed from the game and his team is penalized half the distance to its goal When any part of the ball goes out of bounds it is dead T
339. ve and reserve component must take the APFT for record regardless of age unless prohib ited by a medical profile For soldiers who reached age 40 on or after 1 January 1989 there is no requirement for clearance in the cardiovascular screening program before taking a record APFT Soldiers who reached age 40 before 1 January 1989 must be cleared through the cardiovascular screening program before taking a record APFT Prior to their CVSP evaluation however they may still take part in physical training to in clude diagnostic APFTs unless pro filed or contraindications to exercise exist All soldiers must undergo peri odic physical examinations in accor dance with AR 40 501 and NGR 40 501 These include screening for cardiovascular risk factors Overview As stated APFT events assess mus cular endurance and CR fitness The lowest passing APFT standards reflect the minimum acceptable fitness level for all soldiers regardless of MOS or component When applied to a com mand APFT results show a unit s overall level of physical fitness How ever they are not all inclusive overall measures of physical combat readi ness To assess this other physical capabilities must be measured The APFT does however give a com mander a sound measurement of the general fitness level of his unit Service schools agencies and units may set performance goals which are above the minimum APFT standards in accordance with
340. ve physical ac tivities with medical or unit supervi sion MFTs can help profiled soldiers by explaining alternative exercises and how to do them safely under the limitations of their profile MFTs not however trained to diagnose in juries or prescribe rehabilitative exer cise programs This is the domain of qualified medical personnel The activity levels of soldiers usu ally decrease while they are recovering from sickness or injury As a result they should pay special attention to their diets to avoid gaining body fat This guidance becomes more impor tant as soldiers grow older With medical supervision proper diet and the right PT programs soldiers should be able to overcome their physical profiles and quickly return to their normal routines and fitness levels Age as a Factor in Physical Fitness Soldiers who are age 40 and older represent the Army s senior leader ship On the battlefield they must lead other soldiers under conditions of severe stress To meet this challenge and set good example these leaders must maintain and demonstrate a high level of physical fitness Since their normal duties may be stressful but nonphysical they must take part regu larly in a physical fitness program The need to be physically fit does not decrease with increased age People undergo many changes as they grow older For example the amount of blood the heart can pump per beat and per minute decreases durin
341. veral ways In the gymna sium soldiers may run five laps or for 20 to 40 seconds between stations Outdoors they may run laps or run between spread out stations if space is available However spreading the stations too far apart may cause prob lems with control and supervision Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area The sketch should include the activity and length of time at each station the number of stations and all other useful informa tion Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards In some cases instructions for the stations are written on the signs The necessary equipment is placed at each station Sample Conditioning Circuits Figures 7 1 7 2 and 7 3 show different types of conditioning cir cuits Soldiers should work at each station 45 seconds and have 15 seconds to rotate to the next station SAMPLE CIRCUIT FOR STRENGTH DEVELOPMENT STATION 1 Leg Press 8 12 reps STATION 13 STATION 2 Incline Sit Up Leg Raise Gale Tops Do 1 2 complete rotations 8712 eps Lift weight with slow controlled movements STATION 12 STATION 3 Biceps Curl Leg Extension 8 12 reps 8 12 reps Try to achieve muscle failure within 8 12 reps STATION 11 STATION 4 Triceps Extension Leg Curl 8 12 reps 8 12 reps STATION 10 STATION 5 Heel Rais
342. with some light calisthenics and stretching If the Tuesday Thursday T Th objective is muscular endurance and strength soldiers can benefit from doing part ner resisted exercises followed by a slow run To ensure balance and regularity in the program the next week should have muscle endurance and strength development on M W F and training for CR endurance on T Th Such a program has variety develops all the fitness components and follows the seven principles of exercise while at the same time it minimizes injuries caused by overuse Leaders should plan PT sessions to get a positive training effect not to conduct gut checks They should know how to correctly do all the exer cises in their program and teach their soldiers to train using good form to help avoid injuries Key Points for Safety Doing safe exercises correctly im proves a soldier s fitness with a mini mum risk of injury The following are key points for en suring safety during stretching and calisthenic exercises Stretch slowly and without pain and unnatural stress to a joint Use static slow and sustained stretch ing for warming up cooling down ballistic bouncy or jerky stretch ing movements Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight A combination of spinal rotation and bending should generally be avoided However if done use only slow controll
343. xtends to all branches of the total Army This includes the USAR and ARNG and encompasses all ages and ranks and both sexes Its purpose is to physically condition all soldiers throughout their careers be ginning with initial entry training IET It also includes soldiers with limiting physical profiles who must also par ticipate in physical fitness training Commanders and leaders must en sure that all soldiers in their units maintain the highest level of physical 1 1 fitness in accordance with this manual and with AR 350 15 which prescribes policies procedures and responsibili ties for the Army physical fitness program Leadership Responsibilities Effective leadership is critical to the success of a good physical training program Leaders especially senior leaders must understand and practice the new Army doctrine of physical fit ness They must be visible and active participants in physical training pro grams In short leaders must lead PT Their example will emphasize the importance of physical fitness training and will highlight it as a key element of the unit s training mission Leaders must emphasize the value of physical training and clearly ex plain the objectives and benefits of the program Master Fitness Trainers MFTs graduates of a special course taught by the U S Army Physical Fitness School can help commanders do this However regardless of the level of technical experience MFTs have the s
344. y Badminton Moderate Vigorous Basketball Moderate Vigorous Baseball Infield outfield Pitching Bicycling Slow 5 MPH Moderate 10 MPH Fast 13 MPH Bowling Calisthenics General Canoeing 2 5 MPH 4 0 MPH Dancing Slow Moderate Fast Fencing Moderate Vigorous Fishing Football tag Gardening Gardening Weeding Golf Gymnastics Light Heavy Handball Hiking Hill Climbing Hoeing Raking Planting Horseback Riding Walk Trot Gallop Jogging 4 5 MPH 13 330 CALORIC EXPENDITURE CHART ACTIVITY CAL MIN LB CAL HR 150 LB Judo Karate Motor Boating Mountain Climbing Rowing Rec 2 5 MPH Vigorous Running 6 MPH 10 min mi 10 MPH 6 min mi 12 MPH 5 min mi Sailing Skating Moderate Rec Vigorous Skiing Snow Downhill Level 5 MPH Soccer Squash Stationary Run 70 80 cts min Strength Training 10 rep circuit 60 1RM 8096 1RM Swimming crawl 20 yds min 45 yds min 50 yds min Table Tennis Moderate Vigorous Tennis Moderate Vigorous Volleybail Moderate Vigorous Walking 2 0 MPH 3 0 MPH 4 0 MPH 5 0 MPH Water Skiing Wrestling A 150 pound person will expend the number of calories indicated in one hour for any given activity 6 2 Avoiding an excessive intake of fats is an important fundamental of nutrition Carbohydrates are the primary fuel source for muscles during short term high intensity activities Avoiding an exc
345. y the same way to the same physical stress For everyone to get the maximum benefit from training leaders must be aware of these differences and plan the training to provide maximum benefit for everyone They must also be aware of the physiological differences between men and women While leaders must require equal efforts of men and women during the training period they must also realize that women have physiological limitations which generally preclude equal performance The following paragraphs describe the most important physical and physiological differences between men and women SIZE The average 18 year old man is 70 2 inches tall and weighs 144 8 pounds whereas the average woman of the same age is 64 4 inches tall and weighs 126 6 pounds This difference in size affects the absolute amount of physical work that can be performed by men and women MUSCLES Men have 50 percent greater total muscle mass based on weight than do women A woman who is the same size as her male counterpart is generally only 80 percent as strong Therefore men usually have an advantage in strength speed and power over women FAT Women carry about 10 percentage points more body fat than do men of the same age Men accumulate fat primarily in the back chest and abdomen women gain fat in the buttocks arms and thighs Also because the center of gravity is lower in women than in men women must overcome more resistance in activities that require movement
346. ysical activity periods a week however with only one session each of cardiorespiratory strength and flexibility training will not im prove any of these three components With some planning a training pro gram for the average soldier can be developed which provides fairly equal emphasis on all the components of physical fitness The following train ing program serves as an example In the first week Monday Wednes day and Friday are devoted to CR fitness and Tuesday and Thursday are devoted to muscle endurance and strength During the second week the 1 4 Factors for a successful training program are Frequency Intensity Time and Type HIT FITT Factors Applied to Physical Conditioning Program Muscular Strength Cardiorespiratory and Muscular Muscular Flexibility Endurance Endurance Muscular Strength Frequency 3 5 times week 3 times week 3 5 times week Intensity 60 90 HRR Time The time required to do 12 repetitions of each exercise The time required to do 3 7 repetitions of each exercise 20 minutes or more Type Running Swimming Cross Country Skiing Rowing Bicycling Jumping Rope Walking Hiking Stair Climbing Free Weights Resistance Machines HRR Heart Rate Reserve RM Repetition Maximum Figure 1 1 training days are flip flopped muscle endurance and strength are trained on Monday Wednesday and Friday and CR fitness is trained on Tues

Physical fitness training: US Army field manual

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