FM 21-20 (APFT)

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8/6/2019 FM 21-20 (APFT)


FM 21-20C1

HEADQUARTERSCHANGE 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.

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CHAPTER 13

CHAPTER 14

APPENDIX A

TABLE OF CONTENTS (CONT.)

PAGE

INJURIESTypical Injuries Associated with

Physical Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-1Other Factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-2

ARMY PHYSICAL FITNESS TEST

Methods of Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-1

Over-Forty Cardiovascular ScreeningProgram . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..14-l

Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-2Test Administration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-2

Duties of Test Personnel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-8Test Site . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..i4-9

Test Procedures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-10

Test Sequence . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-11Test Results . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-18Scores Above Maximum . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..14-19Temporary Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20Permanent Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20Alternate Events . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20

PHYSIOLOGICAL DIFFERENCES

BETWEEN THE SEXES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..A-O

APPENDIX B

APPENDIX C

APPENDIX D

APPENDIX E

APPENDIX F

APPENDIX G

APPENDIX H

PAGE

POSITIVE PROFILE FORM . . . . . . . . . . . . . . . . . . .. B-0

PHYSICAL FITNESS LOG . . . . . . . . . . . . . . . . . . . .. C-I

STATIONARY BICYCLE TEST . . . . . . . . . . .. D-O

SELECTING THE RIGHT

RUNNING SHOE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..E-1

CALCULATION OF V02MAX . . . . . . . . . . . . . . .. F-1

PERCEIVED EXERTION . . . . . . . . . . . . . . . . . . . . . . .G-1

THE MAJOR SKELETAL MUSCLES

OF THE HUMAN BODY . . . . . . . . . . . . . . . . . . . . . .. H-O

GLOSSARY . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. Glossary-1

REFERENCES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..References-O

INDEX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Index-O

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PrefaceOn 5 July 1950, U.S. troops, who were unprepared

for the physical demands of war, were sent to battle. Theearly days of the Korean war were nothing short of disastrous, as U.S. soldiers were routed by a poorlyequipped, but well-trained, North Korean People’s Army.As American soldiers withdrew, they left behindwounded comrades and valuable equipment theirtraining had not adequately prepared them to carryheavy loads.

The costly lessons learned by Task Force Smith inKorea are as important today as ever. If we fail toprepare our soldiers for their physically demandingwartime tasks, we are guilty of paying lip service to theprinciple of “Train as you fight.” Our physical trainingprograms must do more for our soldiers than just get

them ready for the semiannual Army Physical FitnessTest (APFT’).

FM 21 -20 is directed at leaders who plan andconduct 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 canalso 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 goodphysical 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 InfantryCenter, 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.

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A soldier’s level of physical fitness'has a direct impact on his combatreadiness. The many battles in whichAmerican troops have fought under-

score the important role physical fit-ness plays on the battlefield. Therenewed nationwide interest in fitnesshas been accompanied by many re-search studies on the effects of regularparticipation in sound physical fitnessprograms. The overwhelming conclu-sion is that such programs enhance aperson’s quality of life, improve pro-ductivity, and bring about positivephysical and mental changes. Not onlyare physically fit soldiers essential tothe 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, anddiscusses 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 areweight control, diet and nutrition,stress management, dental health, andspiritual and ethical fitness, as well asthe avoidance of hypertension, sub-stance abuse, and tobacco use. Thismanual is primarily concerned withissues relating directly to the develop-ment and maintenance of the fivecomponents of physical fitness.

The Army’s physical fitness train-ing program extends to all branches of the total Army. This includes theUSAR and ARNG and encompasses all

ages and ranks and both sexes. Itspurpose is to physically condition allsoldiers throughout their careers be-ginning with initial entry training (IET).It also includes soldiers with limitingphysical profiles who must also par-ticipate in physical fitness training.

Commanders and leaders must en-sure that all soldiers in their unitsmaintain the highest level of physical

fitness in accordance with this manuaand with AR 350-15 which prescribepolicies, procedures, and responsibilities for the Army physical fitnes

program.

Leadership Responsibilities

Components of physical

fitness include weight

control, diet, nutrition,

stress management, and

spiritual and ethical

fitness.

Effective leadership is critical tothe success of a good physical trainingprogram. Leaders, especially senioleaders, must understand and practicthe new Army doctrine of physical fitness. They must be visible and activeparticipants in physical training programs. In short, leaders must lead PTTheir example will emphasize thimportance of physical fitness trainingand will highlight it as a key elemenof the unit’s training mission.

Leaders must emphasize the valuof physical training and clearly explain the objectives and benefits of thprogram. Master Fitness Trainer(MFTs), graduates of a special coursetaught by the U.S. Army PhysicaFitness School, can help commanderdo this. However, regardless of thelevel of technical experience MFT

have, the sole responsibility for goodprograms rests with leaders at everylevel.

A poorly designed and executedphysical fitness program hurts moraleA good program is well planned andorganized, has reasonable yet challenging requirements, and is competitive and progressive. It also hacommand presence at every level withleaders setting the example for theisoldiers.

Leaders should also continually as

sess their units to determine whichspecific components of fitness theylack. Once they identify the shortcomings, they should modify theiprograms to correct the weaknesses.

Leaders should not punish soldierwho fail to perform to standardPunishment, especially excessive repetitions or additional PT, often doesmore harm than good. Leaders mus

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plan special training to help soldierswho need it. The application of soundleadership techniques is especiallyimportant in bringing physically defi-

cient soldiers up to standard.

‘COMMAND FUNCTIONS

Commanders must evaluate the ef-fectiveness of physical fitness trainingand ensure that it is focused on theunit’s missions. They can evaluate itseffectiveness by participating in andobserving training, relating their fit-ness programs to the unit’s missions,and analyzing individual and unit APFTperformance.

Leaders should regularly measurethe physical fitness level of everysoldier to evaluate his progress and de-termine the success of the unit’s pro-gram.

Commanders should assure thatqualified leaders supervise and con-duct fitness training and use theirMFTs, for they have received compre-hensive training in this area.

Commanders must

ensure that the timealloted for physical

fitness training is used

effectively.Training times is wasted by the fol-lowing:• Unprepared or unorganized lead-ers.• Assignment fo a group which us toolarge for one leader.• Insufficient training intensity: itwill result in no improvement.• Rates of progression that are tooslow or too fast.• Extreme faomality that usuallyemphasizes form over substance.An example would be too manyunits runs at slow paces or "dailydozen" activities that look impres-

sive but do not result in impove-ment.• Inadequate facilities which causelong waiting periods between exer-cises during a workout and/or be-t w e e n w o r k o u t s .• Long rest periods which interferew i t h p r o g r e s s .

Leaders can learn about fitness train-

i n g i n t h e f o l l o w i n g w a y s :

• Attend the four-week MFT courseor one-week Exerc ise 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’slevel of physical fitness. They mustalso be sure that everyone participates,since all individuals, regardless of rank,age, or sex, benefit from regular exer-cise. In some instances, leaders willneed 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 fitnesstraining for soldiers who are physi-cally substandard. “Positive profiling”

(DA Form 3349) permits and encour-ages profiled soldiers to do as much asthey can within the limits of theirprofiles. Those who have been awayfrom the conditioning process becauseof leave, sickness, injury, or travelmay also need special consideration.

Commanders must ensure that thetime allotted for physical fitness train-ing is used effectively.

To foster a positive attitude, unitleaders and instructors must be knowl-edgeable, understanding, and fair, but

demanding. They must recognizeindividual differences and motivatesoldiers to put forth their best efforts.However, they must also emphasizetraining to standard. Attaining a highlevel of physical fitness cannot bedone simply by going through the mo-tions. Hard training is essential.

Commanders must ensure that lead-e r s a re familiar with approved

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techniques, directives, and publica-tions and that they use them. The ob-

jective of every commander should beto incorporate the most effective meth-

ods of physical training into a balancedprogram. This program should resultin the improved physical fitness of their soldiers and an enhanced abilityto perform mission-related tasks.

MFTs can help commanders formu-late sound programs that will attaintheir physical training goals, but com-manders must know and apply thedoctrine. However, since the respon-sibility for physical training is thecommander’s, programs must be basedon his own training objectives. These

he must develop from his evaluation of the unit’s mission-essential task list(METL). Chapter 10 describes thedevelopment of the unit’s program.

The components of physical fitnessare as follows:• Cardiorespiratory (CR) endurance-the e f f i c iency wi th which thebody delivers oxygen and nutrientsneeded for muscular activity andtransports waste products from thecells.• Muscular strength - the greatestamount of force a muscle or muscle

group can exert in a single effort• Muscular endurance - the ability ofa muscle or muscle group to per-form repeated movements with asub-maximal force for extendedperiods of times.• Flexibility-the ability to move the

joints (for example, elbow, knee) orany group of joints through anentire, normal range of motion• Body composition-the amount ofbody fat a soldier has in compari-son to his total body mass.

MASTER FITNESS TRAINERS

A Master Fitness Trainer (MFT) isa soldier who has completed either thefour-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 andhow soldiers’ bodies function. Mostimportantly, since MFTs are taught todesign individual and unit programs,they should be used by commanders asspecial staff assistants for this purpose.

Components of Fitness

Physical fitness is the ability to func-tion effectively in physical work, train-

ing, and other activities and still haveenough energy left over to handle anyemergencies which may arise.

MFTs can do the fo l lowing :

• Assess the physical fitness levels of

individuals and units.

• Analyze the unit's mission-related

tasks and develop sound fitness

training programs to support thosetasks.

• Train other trainers to conduct sound,

safe physical training.

• Understand the structure and func-

tion of the human body, especially

a s i t r e l a t e s t o e x e r c i s e .

Improving the first three compo-nents of fitness listed above will havea positive impact on body compositionand will result in less fat. Excessivebody fat detracts from the other fit-ness components, reduces perform-

ance, detracts from appearance, andnegatively affects one’s health.

Factors such as speed, agility, musclepower, eye-hand coordination, andeye-foot coordination are classified as

components of “motor” fitness. Thesefactors affect a soldier’s survivabilityon the battlefield. Appropriate train-ing can improve these factors withinthe limits of each soldier’s potential.The Army’s fitness program seeks toimprove or maintain all the compo-nents of physical and motor fitness

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through sound, progressive, mission-specific physical training for indi-viduals and units.

Principles of Exercise

Adherence to certain basic exerciseprinciples is important for developingan effective program. The principlesof exercise apply to everyone at alllevels of physical training, from theOlympic-caliber athlete to the week-end jogger. They also apply to fitnesstraining for military personnel.

These basic principles of exercisemust be followed:

Factors for a successful

training program are

Frequency, Intensity,

Time, and Type;"FITT".

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Regularity. To achieve a trainingeffect, a person must exercise of ten. One should strive to exerciseeach of the first four fitness com-ponents at least three times a week.Infrequent exercise can do moreharm than good. Regularity isalso important in resting, sleeping,and following a good diet.Progression. The intensity (howhard) and/or duration (how long)of exercise must gradually in-crease to improve the level of fit-

ness.Balance. To be effective, a pro-gram should include activities thataddress all the fitness compo-nents, since overemphasizing anyone of them may hurt the others.Variety. Providing a variety of ac-tivities reduces boredom and in-creases motivation and progress.Specificity. Training must begeared toward specific goals. Forexample, soldiers become betterrunners if their training empha-

sizes running. Although swim-ming is great exercise, it does notimprove a 2-mile-run time asmuch as a running program does.Recovery. A hard day of trainingfor a given component of fitnessshould be followed by an easiertraining day or rest day for thatcomponent and/or muscle group(s)to help permit recovery. Another

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way to allow recovery is to alternatethe muscle groups exercised everyother day, especially when trainingfor strength and/or muscle endur-

ance.Overload. The work load of eachexercise session must exceed thenormal demands placed on the bodyin order to bring about a trainingeffect.

FITT Factors

Certain factors must be part of anyfitness training program for it to besuccessful. These factors are Fre-quency, Intensity, Time, and Type.The acronym FITT makes it easier toremember them. (See Figure 1- 1.)

FREQUENCY

Army Regulation 350-15 specifiesthat vigorous physical fitness trainingwill be conducted 3 to 5 times perweek. For optimal results, command-ers must strive to conduct 5 days of physical training per week. Ideally, atleast three exercise sessions for CR

fitness, muscle endurance, musclestrength, and flexibility should beperformed each week to improve fit-ness levels. Thus, for example, toobtain maximum gains in muscularstrength, soldiers should have at leastthree strength-training sessions perweek. Three physical activity periodsa week, however, with only one sessioneach 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 bedeveloped which provides fairly equalemphasis 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 CRfitness, and Tuesday and Thursday aredevoted to muscle endurance andstrength. During the second week, the

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Figure 1-1

training days are flip-flopped: muscleendurance and strength are trained onMonday, Wednesday, and Friday, andCR fitness is trained on Tuesday andThursday. Stretching exercises aredone in every training session to en-hance flexibility. By training continu-ously in this manner, equal emphasis

can be given to developing musculaendurance and strength and to CRfitness while training five days peweek.

If the unit’s mission requires isome muscular and some CR trainincan be done during each daily traininsession as long as a “hard day/recover

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will make better strength gains bydoing 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 15seconds. To improve flexibility, it isbest to do stretching during the cool-down, with each stretch held for 30 to60 seconds. If flexibility improvementis a major goal, at least one session perweek should be devoted to developingit.

TYPE

Type refers to the kind of exerciseperformed. When choosing the type,the commander should consider theprinciple of specificity. For example,to improve his soldiers’ levels of CRfitness (the major fitness component inthe 2-mile run), he should have themdo CR types of exercises. These arediscussed in Chapter 2.

Ways to train for muscular strengthand endurance are addressed in Chap-ter 3, while Chapter 4 discusses flexi-bility. These chapters will help com-manders design programs which aretailor-made to their soldiers’ needs.The basic rule is that to improveperformance, one must practice theparticular exercise, activity, or skill hewants to improve. For example, to begood at push-ups, one must do push-ups. No other exercise will improvepush-up performance as effectively.

Warm-up and Cool-Down

One must prepare the body beforetaking part in organized PT, unit sportscompetition, or vigorous physical ac-tivity. A warm-up may help preventinjuries and maximize performance.The warm-up increases the body’sinternal temperature and the heart rate.The c ha nc e o f getting injureddecreases when the heart, muscles,

ligaments, and tendons are propeprepared for exertion. A warmshould include some running-in-plor slow jogging, stretching, and ca

thenics. It should last five to seminutes and should occur just befthe CR or muscular endurance strength part of the workout. Afteproper warm-up, soldiers are refor a more intense conditioning acity.

Soldiers should cool down propafter each exercise period, regardof the type of workout. The codown serves to gradually slow heart rate and helps prevent poolingthe blood in the legs and feet. Dur

exercise, the muscles squeeze the blthrough the veins. This helps retthe blood to the heart. After exerchowever, the muscles relax and longer do this, and the blood caccumulate in the legs and feet. Tcan cause a person to faint. A gcool-down will help avoid this pobility.

Soldiers should walk and streuntil their heart rates return to lthan 100 beats per minute (BPM) heavy sweating stops. This usuahappens five to seven minutes athe conditioning session.

Phases ofFitness Conditioning

The physical fitness training pgram is divided into three phaspreparatory, conditioning, and matenance. The starting phases different units or individuals va

depending on their age, fitness levand previous physical activity.Young, healthy persons may be a

to start with the conditioning phawhile those who have been exercisregularly may already be in the matenance phase. Factors such as tended field training, leave time, aillness can cause soldiers to drop fra maintenance to a conditioning pha

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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 ornjury, or they may be just out of high

school. Most units will have soldiers inall three phases of training at the sameime.

PREPARATORY PHASE

The preparatory phase helps bothhe cardiorespiratory and muscular

systems get used to exercise, preparinghe body to handle the conditioning

phase. The work load in the beginning

must be moderate. Progression from aower to a higher level of fitness

should be achieved by gradual, plannedncreases in frequency, intensity, andime.

Initially, poorly conditioned sol-diers should run, or walk if need be,hree times a week at a comfortable

pace that elevates their heart rate toabout 60 percent HRR for 10 to 15minutes. Recovery days should beevenly distributed throughout the week,and training should progress slowly.

Soldiers should continue at this or anappropriate level until they have noundue fatigue or muscle soreness theday following the exercise. Theyshould then lengthen their exercisesession to 16 to 20 minutes and/orelevate their heart rate to about 70percent HRR by increasing their pace.To be sure their pace is faster, theyshould run a known distance and try tocover it in less time. Those who feelbreathless or whose heart rate risesbeyond their training heart rate (THR)while running should resume walking

until the heart rate returns to the cor-rect training level. When they canhandle an intensity of 70 percent HRRfor 20 to 25 minutes, they should beready for the next phase. Chapter 2

shows how to determine the THR, thats, the right training level during aero-

bic training.

The preparatory phase for improv-ing muscular endurance and strengththrough weight training should starteasily and progress gradually. Begin-

ning weight trainers should select about8 to 12 exercises that work all thebody’s major muscle groups. Theyshould use only very light weights thefirst week (that is, the first two to threeworkouts). This is very important, asthey must first learn the proper formfor each exercise. Light weights willalso help minimize muscle soreness anddecrease the likelihood of injury to themuscles, joints, and ligaments. Duringthe second week, they should use pro-gressively heavier weights on each

resistance exercise. By the end of thesecond week (four to six workouts),they should know how much weightwill let them do 8 to 12 repetitions tomuscle failure for each exercise.this point the conditioning phasegins.

CONDITIONING PHASE

Atbe-

To reach the desired level of fitness,soldiers must increase the amount of exercise and/or the workout intensity

as their strength and/or enduranceincreases.

To improve cardiorespiratory en-durance, for example, they must in-crease the length of time they run.They should start with the preparatoryphase and gradually increase the run-ning time by one or two minutes eachweek until they can run continuouslyfor 20 to 30 minutes. At this point,they can increase the intensity untilthey reach the desired level of fitness.They should train at least three times aweek and take no more than two days

between workouts.For weight trainers, the condition-

ing phase normally begins during thethird week. They should do one set of 8 to 12 repetitions for each of theselected resistance exercises. Whenthey can do more than 12 repetitions of

any exercise, they should increase the

Soldiers and units

should be encouraged to

progress beyond

minimum requirements.

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weight used on that exercise by about

five percent so they can again do only8 to 12 repetitions. This processcontinues throughout the conditioning

phase. As long as they continue toprogress and get stronger while doingonly one set of each exercise, it is notnecessary for them to do more than oneset per exercise. When they stopmaking progress with one set, theyshould add another set on those exer-cises in which progress has slowed. Astraining progresses, they may want toincrease 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 weekwith 48 hours of rest between workoutsfor any given muscle group. It helps toperiodically do a different type of exercise for a given muscle or musclegroup. This adds variety and ensuresbetter strength development.

The conditioning phase ends when asoldier is physically mission-capableand all personal, strength-related goalsand unit-fitness goals have been met.

MAINTENANCE PHASE

The maintenance phase sustains thehigh level of fitness achieved in theconditioning phase. The emphasis hereis no longer on progression. A well-designed, 45- to 60-minute workout(including warm-up and cool-down) atthe right intensity three times a weekis enough to maintain almost any ap-propriate level of physical fitness. Theseworkouts give soldiers time to stabalizetheir flexibility, CR endurance, and

muscular endurance and strength.However, more frequent training maybe needed to reach and maintain peakfitness levels.

Soldiers and units should always beencouraged to progress beyond mini-mum requirements. Maintaining anoptimal level of fitness should becomepart of every soldier’s life-style and

should be continued throughout life.

An effective program uses a variof activities to develop muscular

durance and strength, CR enduranand flexibility, and to achieve gobody composition. It should also pmote the development of coordinatas well as basic physical skills. (SChapter 10 for guidance in construing a unit program.)

Types of Fitness Programs

The Army has too many types units with different missions to haone single fitness program for eveone. Therefore, only broad categor

of programs and general considetions are covered here. They classified as unit, individual, and specprograms.

UNIT PROGRAMS

Unit programs must support umissions. A single unit may requseveral types of programs. Some unsuch as infantry companies, have geerally the same types of soldiers aMOSS. On the other hand, certacombat--service-support units ha

many different types of soldiers, eawith unique needs. Commanders cdevelop programs for their own uby following the principles in thchapter. MFTs know how to hecommanders develop programs for thunits/soldiers.

Commanders of units composed both men and women must also undstand the physiological differencbetween the sexes. These are summrized in Appendix A. Although womare able to participate in the safitness programs as men, they mwork harder to perform at the saabsolute level of work or exerciThe same holds true for poorly-coditioned soldiers running with weconditioned soldiers.

To overcome this problem in tcase of running, for example, the u

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hould use ability group runs ratherhan unit runs. Soldiers in a givenbility group will run at a set pace,

with groups based on each soldier’s

most recent 2-mile-run time. Threeo six groups per company-sized unitre usually enough. Within eachroup, each soldier’s heart rate whileunning should be at his own THR.

When the run is not intense enough toring one or more of the soldiers toHR, it is time for those soldiers to

move up to the next ability group.

Ability group running does twohings more effectively than unit runs:) it lets soldiers improve to their

ghest attainable fitness level; and, 2)more quickly brings subpar per-

ormers up to minimum standards.

Additional training should not be

used as punishment for a soldier's

inability to perform well.

It also allows soldiers to train toxcel on the APFT which, in turn,elps promotion opportunities. Hold-ng a fit soldier back by making himun at a slow, unit-run pace (normallyss than his minimum pace for the 2-ile run on the APFT) hurts hisorale and violates the principle of aining to challenge.

initial Entry Training (lET)

The training program in basic train-g (BT) brings soldiers up to the level

f physical fitness they need to doeir jobs as soldiers. However, theogram requires good cadre leader-

hip to ensure that it is appropriate,emanding, and challenging.

Trainees report to active duty atarious levels of physical fitness andbility. During basic training theyass through the preparatory into theonditioning phase. During “fill” pe-ods and the first week of training,e focus is on learning and develop-g the basics of physical fitness.

Training emphasizes progressiveconditioning of the whole body. Tominimize the risk of injury, exercisesmust be done properly, and the inten-

sity must progress at an appropriaterate. Special training should be consid-ered for soldiers who fail to maintainthe unit’s or group’s rate of progres-sion. Commanders should evaluateeach basic trainee who falls belowstandard and give him individualized,special assistance to improve his defi-ciencies.

More PT is not necessarily better.Chapter 11 describes how to developphysical training programs in IET units.

Advanced Individual Training (AIT)

Although AIT focuses on technicaland MOS-oriented subjects, physicalfitness must be emphasized throughout.Most soldiers arriving from basic train-ing are already well into the condition-ing phase. Therefore, AIT unit training

should focus on preparing soldiers tomeet the physical requirements of theirinitial duty assignments. (See TRA-DOC Reg. 350-6, Chapter 4.)

Walking, running, and climbingduring unit training contribute tophysical fitness, but they are not enough.Physical training in AIT requires con-tinued, regular, vigorous exercise whichstresses the whole body and addressesall the components of fitness.

By the end of AIT, soldiers mustmeet APFT standards. With good pro-grams and special training, all healthyAIT graduates should easily be able todemonstrate that they, possess the re-quired level of physical fitness.

By the end of AIT,

soldiers must meet

APFT standards.

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At least three groups of soldiers m

need special PT programs. They are

follows:

• Those who fail the APFT and do

not have medical profiles.

• Those who are overweight/overfat

according to AR 600-9

• Those who have either permanent

or temporary medical profiles.

There must be a

p o s i t i v e a p p r o a c h t o

all special f i tness

t r a i n i n g .

TOE and TDA Units–Active

Component

There are many types of units in the

Army, and their missions often requiredifferent levels of fitness. TOE andTDA units must emphasize attainingand maintaining the fitness level re-quired for the mission.

The unit’s standards may exceed theArmy’s minimums. By regulation(AR 350- 15), the unit’s standards canbe established by the unit’s commander,based on mission requirements.

TOE and TDA Units--Reserve

Components

The considerations for the activecomponent also apply to reserve com-ponents (RCS). However, since mem-bers of RC units cannot participatetogether in collective physical trainingon a regular basis, RC unit programsmust focus on the individual’s fitnessresponsibilities and efforts. Com-manders, however, must still ensurethat 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 dutypositions that offer little opportunityto participate in collective unit PTprograms. Examples are HQDA,MACOM staffs, hospitals, service schoolstaff and faculty, recruiting, and ROTC.In such organizations, commanders mustdevelop leadership environments that

encourage and motivate soldiers toaccept individual responsibility for theirown physical fitness. Fitness require-ments are the same for these personnelas 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 attainand maintain a high level of physical

fitness. MFTs can help developvidual fitness programs.

SPECIAL PROGRAMS

indi

The day-to-day unit PT programconducted for most soldiers may nobe appropriate for all unit membersSome of them may not be able to exercise at the intensity or duration bessuited to their needs.

Leaders must also give special consideration to soldiers who are age 40 oolder and to recent arrivals who cannomeet the standards of their new unit

Special programs must be tailoreto each soldier’s needs, and trainedknowledgeable leaders should developand conduct them. This trainingshould be conducted with the unit, Ithis is impossible, it should at leasoccur at the same time.

There must be a positive approachto all special fitness training. Soldierwho lack enough upper body strengthto do a given number of push-ups oenough stamina to pass the 2-mile rushould not be ridiculed. Instead, theishortcomings should be assessed andthe information used to develop individualized programs to help them

remedy their specific shortcomings. Acompany-sized unit may have as manas 20 soldiers who need special attention. Only smart planning will produce good programs for all of them.

Commanders must counsel soldiersexplaining that special programs arbeing developed in their best interestsThey must make it clear that standard

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will be enforced. Next, they shouldcoordinate closely with medical per-sonnel to develop programs that fit thecapabilities of soldiers with medical

limitations. Each soldier should thenbegin an individualized program basedon his needs.

MFTs know how to assess CR en-durance, muscular strength andendurance, flexibility, and bodycomposition. They can also developthorough, tailor-made programs forall of a unit’s special population.

APFT Failures

Although it is not the heart of the

Army’s physical fitness program, theAPFT is the primary instrument forevaluating the fitness level of eachsoldier. It is structured to assess themuscular endurance of specific musclegroups and the functional capacity of the CR system.

Soldiers with reasonable levels of overall physical fitness should easilypass the APFT. Those whose fitnesslevels are substandard will fail. Sol-diers who fail the APFT must receivespecial 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 maybe needed along with a special exerciseprogram. DA Pam 350-22 outlinesseveral ways to improve a soldier’sperformance on each of the APFTevents.

When trying to improve APFT per-formances, leaders must ensure thatsoldiers are not overloaded to the pointwhere the fitness training becomes

counterproductive. They should useability groups for their running pro-gram and, in addition to a total-bodystrength-training program, should in-clude exercises designed for push-upand sit-up improvement. When deal-ing with special populations, two veryimportant principles are overload andrecovery. The quality, not just the

quantity, of the workout should beemphasized. Two-a-day sessions, un-less designed extremely well, can becounter-productive. More PT is not

always better.

Overweight Soldiers

Designers of weight loss and physi-cal training programs for overweightsoldiers should remember this: eventhough exercise is the key to sensibleweight loss, reducing the number of calories consumed is equally impor-tant. A combination of both actions isbest.

The type of exercise the soldier does

affects the amount and nature of theweight loss. Both running and walkingburn about 100 calories per mile. Onepound of fat contains 3,500 calories.Thus, burning one pound of fat throughexercise 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 exerciseprogram that emphasizes the develop-ment of strength and muscular endur-ance, however, can actually increase

their muscle mass while losing bodyfat. These facts help explain whyexercise and good dietary practicesmust be combined.

Unit MFTs can help a soldier deter-mine the specific caloric requirementhe needs to safely and successfully loseexcess fat. They can devise a sound,individualized plan to arrive at thatreduced caloric intake. Likewise, unitMFTs can also develop training pro-grams which will lead to fat losswithout the loss of useful muscle tissue.

Generally, overweight soldiers shouldstrive to reduce their fat weight by twopounds per week. When a soldier losesweight, either by diet or exercise orboth, a large initial weight loss is notunusual. This may be due to water lossassociated with the using up of thebody’s carbohydrate stores. Althoughthese losses may be encouraging to the

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soldier, little of this initial weight lossis due to the loss of fat.

Soldiers should be weighed undersimilar circumstances and at the sametime each day. This helps avoid falsemeasurements due to normal fluctua-tions in their body weight during theday. As a soldier develops muscularendurance and strength, lean musclemass generally increases. Because muscleweighs more per unit of volume thanfat. caution is advised in assessing hisprogress. Just because a soldier is notlosing weight rapidly does not neces-sarily mean he is not losing fat. In fact,a good fitness program often results ingaining muscle mass while simultane-

ously losing fat weight. If therereasonable doubt, his percentagebody fat should be determined.

Soldiers with Profiles

isof

This manual stresses what soldierscan do while on medical profile ratherthan what they cannot do.

DOD Directive 1308.1 requires that,“Those personnel identified with medi-cally limiting defects shall be placed ina physical fitness program consistent

with their limitations as advised bymedical authorities.”AR 350-15 states, “For individuals

with limiting profiles, commanderswill develop physical fitness programsin cooperation with health care per-sonnel.”

The Office of the Surgeon Generalhas developed DA Form 3349 to easethe exchange of information betweenhealth care personnel and the units. Onthis form, health care personnel list,along with limitations, those activities

that the profiled soldier can do tomaintain his fitness level. With thisinformation, the unit should directprofiled soldiers to participate in theactivities they can do. (An example of DA Form 3349 is in Appendix B.)

All profiled soldiers should takepart in as much of the regular fitness

program as they can. Appropriate ativities should be substituted to rplace those regular activities in whicthey cannot participate.

Chapter 2 describes some aerobactivities the soldier can do to maintain cardiorespiratory fitness when hcannot run. Chapter 3 shows how strengthen each body part. Applyinthis information should allow somstrength training to continue evewhen body parts are injured. Thsame principle applies to flexibilit(Chapter 4).

Medical treatment and rehabilitation should be aimed at restoring thsoldier to a suitable level of physic

fitness. Such treatment should uappropriate, progressive physical activities with medical or unit supervsion.

MFTs can help profiled soldiers bexplaining alternative exercises anhow to do them safely under thlimitations of their profile. MFTs arnot, however, trained to diagnose in

juries or prescribe rehabilitative execise programs. This is the domain oqualified medical personnel.

The activity levels of soldiers usu

ally decrease while they are recoverinfrom sickness or injury. As a resulthey should pay special attention ttheir diets to avoid gaining body faThis guidance becomes more important as soldiers grow older. Wit

medical supervision, proper diet, anthe right PT programs, soldiers shoulbe able to overcome their physicaprofiles and quickly return to thenormal routines and fitness levels.

Age as a Factor in PhysicalFitness All profiled soldiers

should do as much of

the regular fitness

program as they can,

along with subst i tu te

activities.

Soldiers who are age 40 and olderepresent the Army’s senior leader

ship. On the battlefield, they muslead other soldiers under conditions osevere stress. To meet this challeng

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and set a good example, these leadersmust maintain and demonstrate a highlevel of physical fitness. Since theirnormal duties may be stressful butnonphysical, they must take part regu-larly in a physical fitness program. Theneed to be physically fit does notdecrease with increased age.

People undergo many changes asthey grow older. For example, theamount of blood the heart can pumpper beat and per minute decreasesduring maximal exercise, as does themaximum heart rate. This lowers aperson’s physical ability, and per-formance suffers. Also, the percent of body weight composed of fat generally

increases, while total muscle mass de-creases. The result is that muscularstrength and endurance, CR endur-ance, and body composition suffer. Adecrease in flexibility also occurs.

Men tend to maintain their peaklevels of muscular strength and endur-ance and CR fitness until age 30.After 30 there is a gradual declinethroughout their lives. Women tend toreach their peak in physical capabilityshortly after puberty and then undergoa progressive decline.

Although a decline in performancenormally occurs with aging, those whostay physically active do not have thesame rate of decline as those who donot. Decreases in muscular strengthand endurance, CR endurance, andflexibility occur to a lesser extent inthose who regularly train these fitnesscomponents.

Soldiers who are fit at age 40 andcontinue to exercise show a lesserdecrease in many of the physiologicalfunctions related to fitness than do

those who seldom exercise. A trained60-year-old, for example, may havethe same level of CR fitness as asedentary 20-year-old. In short, regu-lar exercise can help add life to youryears and years to your life.

The assessment phase of a programis especially important for those age 40and over. However, it is not necessaryor desirable to develop special fitnessprograms for these soldiers. Those whohave been exercising regularly maycontinue to exercise at the same level asthey did before reaching age 40. Aprogram based on the principles of ex-ercise and the training concepts in thismanual will result in a safe, long-termconditioning program for all soldiers.Only those age 40 and over who havenot been exercising regularly may needto start their exercise program at alower level and progress more slowlythan younger soldiers. Years of inac-

tivity and possible abuse of the bodycannot be corrected in a few weeks ormonths.

As of 1 January 1989, soldiers reach-ing age 40 are no longer required to getclearance from a cardiovascular screen-ing program before taking the APFT.Only a medical profile will exemptthem from taking the biannual recordAPFT. They must, however, haveperiodic physical examinations in ac-cordance with AR 40-501 and NGR40-501. These include screening for

cardiovascular risk factors.

Evaluation

To evaluate their physical fitnessand the effectiveness of their physicalfitness training programs, all militarypersonnel are tested biannually usingthe APFT in accordance with AR 350-15. (Refer to Chapter 14.) However,commanders may evaluate their physi-cal fitness programs more frequentlythan biannually.

SCORING CATEGORIES

There are two APFT categories of testing for all military personnel Ini-tial Entry Training (IET) and the ArmyStandard.

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IET Standard

The APFT standard for basic train-ing is a minimum of 50 points per

event and no less than 150 pointsoverall by the end of basicGraduation requirements forOne Station Unit Trainingrequire 60 points per event.

Army Standard

training.AIT and(OSUT)

Safety is a major

consideration when

planning and evaluating

physical training

programs

Safety is a major consideration

when planning and evaluating p

cal training programs. Command

must ensure that the programs doplace their soldiers at undue risk

injury or accident. They should

dress the following items:

•Env i ronmenta l cond i t ions (hea t

cold/traction).

• Soldiers' levels of conditioning ( low

high/age/sex).

•Facilities (availability/instruction/

repair).

•Traffic (routes/procedures/forma-

tions).•Emergency procedures (medical/

c o m m u n i c a t i o n / t r a n s p o r t ) .

All other Army personnel (activeand reserve) who are non-IET soldiersmust attain the minimum Army stan-dard of at least 60 points per event. Toget credit for a record APFT, a medic-

cally profiled soldier must, as a mini-mum, complete the 2-mile run or oneof the alternate aerobic events.

SAFETY

The objective of physical trainingin the Army is to enhance soldiersabilities to meet the physical demandof war. Any physical training whichresults in numerous injuries or accidents is detrimental to this goal. As inmost training, common sense musprevail. Good, sound physical trainingshould challenge soldiers but shouldnot place them at undue risk nor leadto situations where accidents or injuries are likely to occur.

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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 inwhich the body’s cardiovascular (cir-culatory) and respiratory systemsfunction together, especially duringexercise or work, to ensure that ade-quate oxygen is supplied to the work-ing muscles to produce energy. CRfitness is needed for prolonged, rhyth-mic use of the body’s large musclegroups. A high level of CR fitnesspermits continuous physical activitywithout a decline in performance andallows for rapid recovery followingfatiguing physical activity.

Activities such as running, roadmarching, bicycling, swimming, cross-country skiing, rowing, stair climbing,and jumping rope place an extra demandon the cardiovascular and respiratorysystems. During exercise, these sys-tems attempt to supply oxygen to theworking muscles. Most of this oxygenis used to produce energy for muscularcontraction. Any activity that con-

tinuously uses large muscle groups for20 minutes or longer taxes these sys-ems. Because of this, a wide variety

of training methods is used to improvecardiorespiratory endurance.

To provide enough energy-producingoxygen to the muscles, the followingevents occur:• Greater movement of air through

the lungs.

• Increased movement of oxygen from the lungs into the blood stream.• Increased 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.

CR fitness is needed for

prolonged, rhythmic use

of the body's large

muscle groups.

Physiology of Aerobic Training

Aerobic exercise uses oxygen toproduce most of the body’s energyneeds. It also brings into play a fairlycomplex set of physiological events.

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Aerobic exercise is the

best type of activity for

attaining and

m a i n t a i n i n g a l o w

percentage of body fat.

The best way to determine aerobiccapacity is to measure it in the labora-tory. It is much easier, however, to es-timate maximum oxygen uptake byusing other methods.

It is possible to determine a soldier’sCR fitness level and get an accurateestimate of his aerobic capacity by us-ing h i s APFT 2-mi le - run t ime .(Appendix F explains how to do this.)Other tests - the bicycle, walk, and steptests - may also be used to estimateone’s aerobic capacity and evaluateone’s CR fitness level.

In the presence of oxygen, musclecells produce energy by breaking downcarbohydrates and fats. In fact, fatsare only used as an energy source whenoxygen is present. Hence, aerobicexercise is the best type of activity forattaining and maintaining a low per-centage of body fat.

A person’s maximum aerobic capac-ity can be modified through physicaltraining. To reach very high levels of aerobic fitness, one must train hard.The best way to improve CR fitness isto participate regularly in a demandingaerobic exercise program.

Many factors can negateively affect

one's ability to perform well aerobi-

cally. These include the following:

• A g e .

• A n e m i a .

• Carbon monoxide from tobacco smoke

or pollution.

• High altitude (reduced oxygen pres-

sure).

• Illness (heart disease).

• Obesity.

• Sedentary life-style.

Any condition that reduces the body’sability to bring in, transport, or useoxygen reduces a person’s ability toperform aerobically. Inactivity causesmuch of the decrease in physical fit-ness that occurs with increasing age.Some of this decrease in aerobic fitness

can be slowed by taking part inregular exercise program.

Certain medical conditions aimpair the transport of oxygen. Thinclude diseases of the lungs, wh

interfere with breathing, and dabling heart conditions. Anothersevere blocking of the arteries whinhibits blood flow to the heart askeletal muscles.

Smoking can lead to any or all of above problems and can, in the loand short term, adversely affect onability to do aerobic exercise.

FITT Factors

As mentioned in Chapter 1, a persmust integrate several factors into asuccessful fitness training program improve his fitness level. These fators are summarized by the followiwords which form the acronym FITFrequency, Intensity, Time, and TypThey are described below as thpertain to cardiorespiratory fitness. warm-up and cool-down should albe part of each workout. Information warming up and cooling down given in Chapters 1 and 4.

FREQUENCY

Frequency refers to how often oexercises. It is related to the intensiand duration of the exercise sessioConditioning the CR system can bebe accomplished by three adequateintense workouts per week. Soldieshould do these on alternate days. Bbuilding up gradually, soldiers can geven greater benefits from workinout five times a week. Howeve

leaders should recognize the need frecovery between hard exercise peods and should adjust the training itensity accordingly. They must also aware of the danger of overtraininand recognize that the risk of injuincreases as the intensity and duratioof training increases.

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INTENSITY

Intensity is related to how hard oneexercises. It represents the degree of

effort with which one trains and isprobably the single most importantfactor for improving performance. Un-fortunately, it is the factor many unitsignore.

Changes in CR fitness are directlyrelated to how hard an aerobic exerciseis performed. The more energy ex-pended per unit of time, the greaterthe intensity of the exercise. Signifi-cant changes in CR fitness are broughtabout by sustaining training heartrates in the range of 60 to 90 percent

of the heart rate reserve (HRR). In-tensities of less than 60 percent HRRare generally inadequate to produce atraining effect, and those that exceed90 percent HRR can be dangerous.

Soldiers should gauge the intensityof their workouts for CR fitness bydetermining and exercising at theirraining heart rate (THR). Using the

THR method lets them find and pre-scribe the correct level of intensityduring CR exercise. By determiningone’s maximum heart rate, restingheart rate, and relative conditioningevel, an appropriate THR or intensity

can be prescribed.One’s ability to monitor the heart

ate is the key to success in CRraining. (Note: Ability-group run-

ning is better than unit running be-cause unit running does not accommo-date the individual soldier’s THR. Forexample, some soldiers in a formationmay be training at 50 percent HRRand others at 95 percent HRR. As aesult, the unit run will be too intenseor some and not intense enough for

others.)The heart rate during work or exer-

ise is an excellent indicator of howmuch effort a person is exerting.Keeping track of the heart rate lets onegauge the intensity of the CR exercisebeing done. With this information,

one can be sure that the intensity isenough to improve his CR fitness level.

Percent MHR Method

With this method, the THR is fig-ured using the estimated maximal heart

rate. A soldier determines his esti-mated maximum heart rate by sub-tracting his age from 220. Thus, a 20-year-old would have an estimatedmaximum heart rate (MHR) of 200beats per minute (220 -20 = 200).

When using the MHR method, onemust compensate for its built-in weak-

ness. A person using this method mayexercise at an intensity which is nothigh enough to cause a training effect.To compensate for this, a person whois in poor shape should exercise at 70percent of his MHR; if he is inrelatively good shape, at 80 percentMHR; and, if he is in excellent shape,at 90 percent MHR.

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Percent HRR Method

A more accurate way to calculateTHR is the percent HRR method. The

range from 60 to 90 percent HRR is theTHR range in which people shouldexercise to improve their CR fitnesslevels. If a soldier knows his generallevel of CR fitness, he can determinewhich percentage of HRR is a goodstarting point for him. For example, if he is in excellent physical condition, hecould start at 85 percent of his HRR; if he is in reasonably good shape, at 70percent HRR; and, if he is in poorshape, at 60 percent HRR.

Most CR workouts should be con-

ducted with the heart rate between 70to 75 percent HRR to attain, or main-tain, an adequate level of fitness. Soldierswho have reached a high level of fitness may derive more benefit fromworking at a higher percentage of HRR, particularly if they cannot findmore 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 heartrate at which he needs to exercise to geta training effect).

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As shown, the percentage (70 per-cent in this example) is converted tothe decimal form (0.70) before it ismultiplied by the HRR. The result isthen added to the resting heart rate(RHR) to get the THR. Thus, theproduct obtained by multiplying 0.70and 131 is 91.7. When 91.7 is added tothe 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 nearestwhole number. In this case, 160.7BPM is rounded off to give a THR of 161 BPM. In summary, a reasonablyfit 20-year-old soldier with a restingheart rate of 69 BPM has a training

heart rate goal of 161 BPM. To de-termine the RHR, or to see if one iswithin the THR during and right afterexercise, place the tip of the thirdfinger lightly over one of the carotidarteries in the neck. These arteries areocated to the left and right of the

Adam’s apple. (See Figure 2-1A.)Another convenient spot from whicho monitor the pulse is on the radial

artery on the wrist just above the baseof the thumb. (See Figure 2-lB.) Yetanother way is to place the hand over

he 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 10seconds, then multiply this by six to gethis heart rate for one minute. This willlet him determine if his training inten-sity is high enough to improve his CRfitness level.

For example, use the THR of 161BPM figured above. During the 10-

second period, the soldier should get acount 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, hemust exercise harder to increase hispulse to the THR. If his pulse is abovethe THR, he should normally exerciseat a lower intensity to reduce the pulserate to the prescribed THR. He shouldcount as accurately as possible, sinceone missed beat during the 10-secondcount, multiplied by six, gives an errorof six BPM.

Figure 2-1

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TIME

Time, or duration, refers to howlong one exercises. It is inverselyrelated to intensity. The more intense

the activity, the shorter the time neededto produce or maintain a trainingeffect; the less intense the activity, thelonger the required duration. Toimprove CR fitness, the soldier musttrain for at least 20 to 30 minutes at hisTHR.

TYPE

Only aerobic exercises that requirebreathing in large volumes of airimprove CR fitness. Worthwhile aero-

bic activities must involve the use of large muscle groups and must be rhyth-mic. They must also be of sufficientduration and intensity (60 to 90 per-cent HRR). Examples of primary andsecondary exercises for improving CRfitness are as follows:

P R I M A R Y• Running.• Rowing.• Jogging.• Skiing (cross-country).

• Walking (vigorous).• Exercising to music.• Road marching.• Rope skipping.• Bicycling (stationary).•Swimming.• Bicycling (road/street).• Stair climbing.

SECONDARY (Done with partners oropponents of equal or greater ability.)•Racquetball (singles).•Basketball (full court).

•Handball (singles).•Tennis (singles).

Important information

on safety factors and

common running

injuries is presented in

C hapter 13 and

Appendix E .

The primary exercises are more ef-fective than the secondary exercises inproducing positive changes in CR fit-ness.

The secondary activities may brieflyelevate the heart rate but may not keepit elevated to the THR throughout theentire workout.

Every activity has its advantages and Every activity has its

disadvantages. Trainers must weighadvantages and

these and design programs that fit the disadvantages. Trainers

unit’s needs. must design programsthat 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 bringsabout positive changes in the muscles’ability to produce energy. Runningfits well into any physical training pro-gram ‘because a training effect can be

attained with only three 20-minuteworkouts per week.

Some soldiers may need instructionto improve their running ability. Thefollowing style of running is desired.The head is erect with the body in astraight line or slightly bent forward atthe waist. The elbows are bent so theforearms are relaxed and held looselyat waist level. The arms swing natu-rally from front to rear in straightlines. (Cross-body arm movementswaste energy. The faster the run, the

faster the arm action.) The toes pointstraight ahead, and the feet strike onthe heel and push off at the big toe.

Besides learning running techniques,soldiers need information on ways toprevent running injuries. The mostcommon injuries associated with PT inthe Army result from running andoccur to the feet, ankles, knees, andlegs. Proper warm-up and cool-down,along with stretching exercises andwearing appropriate clothing and well-fitting running shoes, help prevent

injuries. Important information onsafety factors and common running in-

juries is presented in Chapter 13 andAppendix E.

Failure to allow recovery betweenhard bouts of running cannot only leadto overtraining, but can also be a major

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cause of injuries. A well-conditionedsoldier can run five to six times a week.However, to do this safely, he shoulddo two things: 1) gradually buildup torunning that frequently; and, 2) vary

the intensity and/or duration of therunning sessions to allow recoverybetween them.

ABILITY GROUP RUNNING

Traditionally, soldiers have run inunit formations at a pace prescribed bythe PT leader. Commanders have usedunit runs to improve unit cohesion andfitness levels. Unfortunately, too manysoldiers are not challenged enough bythe intensity or duration of the unit

run, and they do not receive a trainingbenefit. For example, take a companythat runs at a nine-minute-per-milepace for two miles. Only soldiers whocannot run two miles in a time fasterthan 18 minutes will receive a signifi-cant training effect. Therefore, interms of conditioning, most soldierswho can pass the 2-mile-run test arewasting their time and losing the chanceto train hard to excel. Ability grouprunning (AGR) is the best way toprovide enough intensity so each sol-

dier can improve his own level of CRfitness.

AGR lets soldiers train in groups of near-equal ability. Each group runs ata pace intense enough to produce atraining effect for that group and eachsoldier in it. Leaders should programthese runs for specific lengths of time,not miles to be run. This procedure letsmore-fit groups run a greater distancethan the less-fit groups in the sametime period thus enabling every soldierto improve.

The best way to assign soldiers toability groups is to make a list, in

The best way to assign order, of the unit’s most recent APFTsoldiers to ability 2-mile-run times. The number of

groups is to, make a list, groups depends on the unit size, num-in order, of the unit’s ber of leaders available to conduct the

most recent APFT runs, and range of 2-mile-run times. 2-mile-run times. A company-sized unit broken down

into four to six ability groups, eachwith a leader, is best for aerobictraining, For activities like circuits,strength training, and competitiveevents, smaller groups are easier to

work with than one large group.Because people progress at different

rates, soldiers should move to fastergroups when they are ready. To helpthem train at their THR and enhancetheir confidence, those who have ahard time keeping up with a groupshould be placed in a slower group. Asthe unit’s fitness level progresses, soshould the intensity at which eachgroup exercises. Good leadership willprevent a constant shifting of soldiersbetween groups due to lack of effort.

AGR is best conducted at the rightintensity at least three times a week.As explained, the CR system shouldnot be exercised “hard” on consecutivedays. 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 gainthe desired benefits of both unit andability-group runs. The problem comeswhen units have a limited number of days for PT and there is not enoughtime for both. In this case, unit runs

should seldom, if ever, be used andshould be recognized for what theyare -- runs to build unit cohesion.

Leaders can use additional methodsto achieve both goals. The unit canbegin in formation and divide intoability groups at a predetermined re-lease point. The run can also beginwith soldiers divided into ability groupswhich join at a link-up point. Alter-nately, ability groups can be startedover the same route in a stagger, withthe slowest group first. Link-upsoccur as each faster group overtakesslower groups.

With imagination and planning, AGRwill result in more effective trainingworkouts for each soldier. The argu-ment that ability-group running de-tracts from unit cohesion is invalid.Good leadership and training in all

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areas promote unit cohesion and teamspirit; training that emphasizes formover substance does not.

INTERVAL TRAINING

Interval training also works the car-diorespiratory system. It is an ad-vanced form of exercise training whichhelps a person significantly improvehis fitness level in a relatively shorttime and increase his running speed.

In interval training, a soldier exer-cises by running at a pace that isslightly faster than his race pace forshort periods of time. This may befaster 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 energysystems used are allowed to recover,and the exerciser can do more fast-paced running in a given workout thanif he ran continuously without resting.This type of intermittent training canalso be used with activities such ascycling, swimming, bicycling, rowing,and road marching.

The following example illustrateshow the proper work-interval times

and recovery times can be calculatedfor interval training so that it can beused to improve a soldier’s 2-mile-runperformance.

The work-interval time (the speedat which a soldier should run each440-yard lap) depends on his actualrace pace for one mile. If a soldier’sactual 1-mile-race time is not known,it can be estimated from his last APFTby taking one half of his 2-mile-runtime. Using a 2-mile-run time of 1600 minutes as an example, the pacefor an interval training workout is cal-culated as follows:

Step 1. Determine (or estimate) the

actual 1-mile-race pace. The soldier's2-mile-run time is 16:00 minutes, andhis estimated pace for 1 mile is one halfof 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 shouldbe run during an interval trainingsession. (2:00 minutes - 1 to 4 seconds= 1:59 to 1:56.)

Thus, each 440-yard lap should berun in 1 munute, 56 seconds to 1

minute, 59 seconds during intervaltraining based on the soldier's 16:00, 2-mile run time. Recovery periods,twice the length of the work-intervalperiods. These recovery peri-ods, therefore, will be 3 minutes, 52seconds long (1:56 + 1:56 = 3:52).

Using the work-interval time foreach 440-yard lap from Step 3, thesoldier can run six to eight repetitions

of 440 yards at a pace of 1 minute, 56seconds (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 1:56pace.2. Follow each 440-yard run done in1 minute, 56 secons by an easy jog of440 yards for recovery. Each 440-yard

jog should take twice as much time asthe work interval (that is, 3:52). For

each second of work, there are twoseconds of recovery. Thus, the work-to-rest ratio is 1:2.

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Table 2-1

To help determine the correct timeintervals for a wide range of fitnesslevels, refer to Table 2-1. It showscommon 1 -mile times and the corre-sponding 440-yard times.

Monitoring the heart-rate responseduring interval training is not as im-portant as making sure that the workintervals are run at the proper speed.Because of the intense nature of inter-val training, during the work intervalthe heart rate will generally climb to 85

or 90 percent of HRR. During therecovery interval, the heart rate usu-ally falls to around 120 to 140 beats perminute. Because the heart rate is notthe major concern during interval train-ing, monitoring THR and using it as atraining guide is not necessary.

As the soldier becomes more condi-tioned, his recovery is quicker. As aresult, he should either shorten the re-covery interval (jogging time) or runthe 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 trainingmethod, interval training should beintroduced into his training programgradually and progressively. At first,he should do it once a week. If heresponds well, he may do it twice a

week at the most, with at least onerecovery day in between. He may alsodo recovery workouts of easy joggingon off days. It is recommended thatinterval training be done two times aweek only during the last severalweeks before an APFT. Also, he shouldrest the few days before the test bydoing no, or very easy, running.

As with any workout, soldiers shouldstart intervaI workouts with a warm-up and end them with a cool-down.

FARTLEK TRAINING

In Fartlek training, another type ofCR training sometimes called speedplay, the soldier varies the intensity(speed) of the running during theworkout. Instead of running at a con-stant speed, he starts with veryslow

jogging. When ready, he runs hard fora few minutes until he feels the needto slow down. At this time he recoversby jogging at an easy pace. This process

of alternating fast and recovery run-ning (both of varying distances) givesthe 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 thesereasons, many runners prefer Fartlektraining to interval training.

In Fartlek training, the

s o l d i e r v a r i e s t h e

intensity (speed) of the

running throughout the

w o r k o u t .

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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-maximumeffort. This type of running is bestdone by squads and sections. Eachsquad leader places the squad in anevenly-spaced, single-file line on atrack or a smooth, flat course. Duringa continuous 2- to 3-mile run of moderate intensity, the squad leader,running in the last position, sprints tothe front of the line and becomes theleader. When he reaches the front, heresumes the moderate pace of the

whole squad. After he reaches thefront, the next soldier, who is now atthe rear, immediately sprints to thefront. The rest of the soldiers continueto run at a moderate pace. This patternof sprinting by the last person contin-ues until each soldier has resumed hisoriginal position in line. This patternof sprinting and running is repeatedseveral times during the run. The dis-tance run and number of sprints per-formed should increase as the soldiers’conditioning improves.

CROSS-COUNTRY RUNNING

Cross-country running conditionsthe leg muscles and develops CR en-durance. It consists of running acertain distance on a course laid outacross fields, over hills, through woods,or on any other irregular terrain. Itcan be used as both a physical condi-tioning activity and a competitiveevent. The object is to cover thedistance in the shortest time.

The unit is divided into abilitygroups using 2-mile-run times. Eachgroup starts its run at the same time.This lets the better-conditioned groupsrun farther and helps ensure that theyreceive an adequate training stimulus.

The speed and distance can beincreased gradually as the soldiers’

conditioning improves. At first, thedistance should be one mile or less,depending on the terrain and fitnesslevel. It should then be gradually in-

creased to four miles. Cross-country

runs have several advantages: theyprovide variety in physical fitness train-ing, and they can accommodate largenumbers of soldiers. Interest can bestimulated by competitive runs aftersoldiers attain a reasonable level of fitness. These runs may also be com-bined with other activities such ascompass work (orienteering).

Cross-country runs can

accommodate large

numbers of soldiers.

Road Marches

The road or foot march is one of thebest ways to improve and maintainfitness. Road marches are classified aseither administrative or tactical, andthey can be conducted in garrison or inthe field. Soldiers must be able to movequickly, carry a load (rucksack) of equipment, and be physically able toperform their missions after extendedmarching.

BENEFITS OF ROAD MARCHES

Road marches are an excellent aero-bic activity. They also help develop

endurance in the muscles of the lowerbody when soldiers carry a heavy load.Road marches offer several benefits

Road marches helpwhen used as part of a fitness program.They are easy to organize, and large

troops acclimatize to

numbers of soldiers can participate. Innew environments,

addition, when done in an intelligent,systematic, and progressive manner,they produce relatively few injuries.Many soldier-related skills can beintegrated into road marches. They canalso help troops acclimatize to newenvironments. They help train leaders

to develop skills in planning, prepara-tion, and supervision and let leadersmake first-hand observations of thesoldiers’ physical stamina. Becauseroad marches are excellent fitness-training activities, commanders shouldmake them a regular part of their unit’sPT program.

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TYPES OF MARCHES

The four types of road marches -day, limited visibility, forced, andshuttle - are described below. For

more information on marches, seeFM 21-18.

Day Marches

Day marches, which fit easily intothe daily training plan, are most con-ducive to developing physical fitness.They are characterized by dispersedformations and ease of control and re-connaissance.

Any plan to conduct a 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.

•Intensity of the march.

•Provisions for injuries.

•Terrain an weather conditions.

•Safety precautions.

Limited Visibility Marches

Limited visibility marches requiremore detailed planning and supervi-sion and are harder to control than daymarches. Because they move moreslowly and are in tighter formations,soldiers may not exercise hard enoughto obtain a conditioning effect. Lim-ited visibility marches do have someadvantages, however. They protectsoldiers from the heat of the day,challenge the ability of NCOS and of-ficers to control their soldiers, and

provide secrecy and surprise in tacticalsituations.

Forced Marches

Soldiers should receive

advance notcie before

going on a march, to

help morale and give

them time to prepare.

Forced marches require more thanthe normal effort in speed and exer-tion. Although they are excellent con-ditioners, they may leave soldiers toofatigued to do other required trainingtasks.

Shuttle Marches

Shuttle marches alternate riding andmarching, usually because there arenot enough vehicles to carry the entireunit. These marches may be modifiedand used as fitness activities. A shuttlemarch can be planned to move troopsof various fitness levels from one pointto another, with all soldiers arriving at

about the same time. Soldiers whohave high fitness levels can generallymarch for longer stretches than thosewho are less fit.

PLANNING A ROAD MARCH

Soldiers should usually receive ad-vance notice before going on a march.This helps morale and gives them timeto prepare. The leader should choosean experienced soldier as a pacesetterto lead the march. The pacesettershould carry the same load as the othersoldiers and should be of medium

height to ensure normal strides. Thenormal stride for a foot march, ac-cording to FM 21-18, is 30 inches.This stride, and a cadence of 106 stepsper minute, results in a speed of 4.8kilometers per hour (kph). When a 10-minute rest is taken each hour, a netspeed of 4 kph results.

The pacesetter should keep in mindthat ground slope and footing affectstride length. For example, the lengthdecreases when soldiers march up hillsor down steep slopes. Normal strideand cadence are maintained easily onmoderate, gently rolling terrain unlessthe footing is muddy, slippery, orrough.

Personal hygiene is important inpreventing unnecessary injuries. Be-fore the march, soldiers should cuttheir toenails short and square them

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such training may not improve run-ning ability. To prepare a soldier forthe APFT 2-mile run, there is no sub-stitute for running.

SWIMMING

Swimming is a good alternative torunning. Some advantages of swim-ming include the following:o Involvement of all the major muscle

groups.o Body position that enhances the

blood’s return to the heart.o Partial support of body weight by

the water, which minimizes lowerbody stress in overweight soldiers.

Swimming may be used to improveone’s CR fitness level and to maintainand improve CR fitness during recov-ery from an injury. It is used tosupplement running and develop upperbody endurance and limited strength.The swimmer should start slowly witha restful stroke. After five minutes, heshould stop to check his pulse, com-pare it with his THR and, if needed,adjust the intensity.

Compared with all the other modesof aerobic exercise presented in this

manual (e.g., running, walking, cy-cling, cross-country skiing, rope jumping, etc.) in swimming alone,one’s THR should be lower than whiledoing the other forms of aerobic exer-cise. This is because, in swimming, theheart does not beat as fast as whendoing the other types of exercise at thesame work rate. Thus, in order toeffectively train the CR system duringswimming, a soldier should set hisTHR about 10 bpm lower than whilerunning. For example, a soldier whose

THR while running is 150 bpm shouldhave a THR of about 140 bpm whileswimming. By modifying their THRsin this manner while swimming, sol-diers will help to ensure that they areworking at the proper intensity.

Non-swimmers can run in waist-tochest-deep water, tread water, and dopool-side kicking for an excellent

aerobic workout. They can also docalisthenics in the water. Togetherthese activities combine walking andrunning with moderate resistance workfor the upper body.

For injured soldiers, swimming andaerobic water-training are excellentfor improving CR fitness without plac-ing undue stress on injured weight-bearing parts of the body.

CYCLING

Cycling is an excellent exercise fordeveloping CR fitness. Soldiers canbicycle outdoors or on a stationarycycling machine indoors. Road cycling

should be intense enough to allow thesoldier to reach and maintain THR atleast 30 minutes.

Soldiers can alter the cycling inten-sity by changing gears, adding hill Cycling should bework, and increasing velocity. Dis- intense enough to let thetance can also be increased to enhance soldier reach and

CR fitness, but the distance covered is maintain THR at least not as important as the amount of time 30 minutes.spent training at THR. The intensityof a workout can be increased by in-creasing the resistance against the wheelor increasing the pedaling cadence

(number of RPM), For interval train-ing, the soldier can vary the speed andresistance and use periods of active For swimming, a soldierrecovery at low speed and/or low should set his THR at resistance. about 10 beats per

minute lower then whenWALKING running.

Walking is another way to developcardiorespiratory fitness. It is enjoy-able, requires no equipment, and causesfew injuries. However, unless walkingis 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 12minutes of walking at a comfortablepace. The heart rate should be moni-tored to determine the intensity. Thesoldier should walk at least four timesa week and add two minutes each week

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to every workout until the durationreaches 45 to 60 minutes per workout.He can increase the intensity by addinghills or stairs.

As the walker’s fitness increases, heshould walk 45 to 60 minutes at a fasterpace. A simple way to increase walk-ing speed is to carry the arms the sameway as in running. With this techniquethe soldier has a shorter arm swing andtakes steps at a faster rate. Swingingthe arms faster to increase the pace isa modified form of race walking (powerwalking) which allows for more upper-body work. This method may also beused during speed marches. After

about three months, even the most

unfit soldiers should reach a level of conditioning that lets them move intoa running program.

CROSS-COUNTRY SKIING

Cross-country or Nordic skiing isanother excellent alternative to theusual CR activities. It requires vigor-

ous movement of the arms and legsCross-country skiing which develops muscular and CR

requires vigorous endurance and coordination. Some of movement of the arms the highest levels of aerobic fitness

and legs, developing ever measured have been found inmuscular and CR cross-country skiers.

endurance. Although some regions lack snow,one form or another of cross-countryskiing can be done almost anywhere--on country roads, golf courses, openfields, and in parks and forests.

Cross-country skiing is easy to learn.The action is similar to that used inbrisk walking, and the intensity may bevaried as in running. The work load isdetermined by the difficulty of ter-rain, the pace, and the frequency and

duration of rest periods. Equipment isreasonably priced, with skis, boots,and poles often obtainable from theoutdoor recreation services.

ROPE SKIPPING

Rope skipping is also a good exer-cise for developing CR fitness. It

requires little equipment, is easilylearned, may be done almost any-where, and is not affected by weather.Some runners use it as a substitute forrunning during bad weather.

A beginner should select a jumprope that, when doubled and stood on,reaches to the armpits. Weighted

handles or ropes may be used bybetter-conditioned soldiers to improveupper body strength. Rope skippersshould begin with five minutes of

jumping rope and then monitor their

heart rate. They should attain andmaintain their THR to ensure a train-ing effect, and the time spent jumpingshould be increased as the fitness levelimproves.

Rope jumping, however, may be

stressful to the lower extremities andtherefore should be limited to no morethan three times a week. Soldiers

should skip rope on a cushioned sur-face such as a mat or carpet and shouldwear cushioned shoes.

HANDBALL ANDRACQUET SPORTS

Handball and the racquet sports

(tennis, squash, and racquetball) in-volve bursts of intense activity forshort periods. They do not provide thesame degree of aerobic training asexercises of longer duration done atlower intensities. However, these

sports are good supplements and canprovide excellent aerobic benefitsdepending on the skill of the players.If played vigorously each day, theymay be an adequate substitute for low-level aerobic training. Because run-ning increases endurance, it helps

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improve performance in racket sports,but the reverse is not necessarily true.

EXERCISE TO MUSIC

Aerobic exercise done to music isanother excellent alternative to run-ning. It is a motivating, challengingactivity that combines exercise andrhythmic movements. There is noprerequisite skill, and it can be totallyindividualized to every fitness level byvarying the frequency, intensity, andduration. One can move to varioustempos while jogging or doing

jumping jacks, hops, jumps, or manyother calisthenics.

Workouts can be done in a smallspace by diverse groups of varyingfitness levels. Heart rates should betaken during the conditioning phase tobe sure the workout is sufficientlyintense. If strengthening exercises areincluded, the workout addresses everycomponent of fitness. Holding rela-tively light dumbbells during the work-out is one way to increase the intensityfor the upper body and improve mus-cular endurance. Warm-up and cool-down stretches should be included inthe aerobic workout.

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On today's battlefield, in addition tocardiorespiratory fitness, soldiers need

a high level of muscular endurance andstrength. In a single day they may

carry injured comrades, move equip-ment, lift heavy tank or artillery rounds,push stalled vehicles, or do many otherstrength-related tasks. For example,based on computer-generated scenar-ios of an invasion of Western Europe,artillerymen may have to load from 300to 500, 155mm-howitzer rounds (95-lbrounds) while moving from 6 to 10times each day over 8 to 12 days. In-fantrymen may need to carry loadsexceeding 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 muscularendurance and strength of the individ-ual soldier.

Muscular Fitness

Muscular fitness has two compo-nents: muscular strength and muscularendurance.

Muscular strength is the greatestamount 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 andstrength are separate fitness compo-nents, they are closely related. Pro-gressively working against resistancewill produce gains in both of thesecomponents.

Muscular Contractions

Isometric, isotonic, and isokineticmuscular endurance and strength arebest produced by regularly doing eachspecific kind of contraction. They aredescribed here.

Isometric contraction produces con-traction but no movement, as whenpushing against a wall. Force is pro-duced with no change in the angle of

the joint.Isotonic contraction causes a jointto move through a range of motionagainst a constant resistance. Commonexamples are push-ups, sit-ups, andthe lifting of weights.

Isokinetic contraction causes theangle at the joint to change at aconstant rate, for example, at 180degrees per second. To achieve aconstant speed of movement, the loador resistance must change at different joint angles to counter the varying

forces produced by the muscle(s) atdifferent angles. This requires the useof isokinetic machines. There are

other resistance-training machines

which, while not precisely controllingthe speed of movement, affect it byvarying the resistance throughout therange of motion. Some of these

devices are classified as pseudo-isoki-netic and some as variable-resistancemachines.

Isotonic and isokinetic contractionshave two specific phases - the concen-

tric or “positive” phase and the eccen-tric or “negative” phase. In the concen-tric phase (shortening) the musclecontracts, while in the eccentric phase(elongation) the muscle returns to itsnormal length. For example, on theupward phase of the biceps curl, thebiceps are shortening. This is a con-centric (positive) contraction. Duringthe lowering phase of the curl thebiceps are lengthening. This is aneccentric (negative) contraction.

A muscle can control more weight

in the eccentric phase of contractionthan it can lift concentrically. As aresult, the muscle may be able tohandle more of an overload eccentri-cally. This greater overload, in return,may produce greater strength gains.

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The nature of the eccentric contrac-tion, however, makes the muscle andconnective tissue more susceptible todamage, so there is more muscle sore-

ness following eccentric work.When a muscle is overloaded, whetherby isometric, isotonic, or isokineticcontractions, it adapts by becomingstronger. Each type of contraction hasadvantages and disadvantages, and eachwill result in strength gains if doneproperly.

The above descriptions are moreimportant to those who assess strengththan to average people trying to de-velop strength and endurance. Actu-ally, a properly designed weight train-

ing program with free weights orresistance machines will result inimprovements in all three of thesecategories.

To understand the principle of over-load, it is important to know thefollowing strength-training terms:• Full range of motion. To obtain

optimal gains, the overload must beapplied thoughout the full range ofmotion. Exercise a joint and its as-

sociated muscles through its com-plete range starting from the pre-stretched position (stretched pastthe relaxed position) and ending ina fully contratcted position. This iscrucial to strength development.

• Repetition. When an exercise hasprogressed through one completerange of motion and back to thebeginning, one repetition has been

completed.• One-repetition maximum (1-RM).

This is a repetition performed againstthe greatest possible resistance (themaximum weight a person can liftone time). A 10-RM is the maxi-mum weight one can lift correctly10 times. Similarly, an 8-12 RM isthat weight which allows a personto do from 8 to 12 correct repeti-tions. The intensity for muscularendurance and strength training is

often expressed as a percentage of.the 1-RM.

• Set. This is a series of repetitionsdone 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,

isotonic, or isokinetic

contractions, it adapts by

becoming stronger.

Principles of Muscular

Training

To have a good exercise program,the seven principles of exercise, de-scribed in Chapter 1, must be appliedto 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 basisfor all exercise training programs. Fora muscle to increase in strength, theworkload to which it is subjectedduring exercise must be increasedbeyond what it normally experiences.

In other words, the muscle must beoverloaded. Muscles adapt to in-creased workloads by becoming largerand stronger and by developing greaterendurance.

The minimum resistance needed toobtain strength gains is 50 percent of the 1 -RM. However, to achieve enoughoverload, programs are designed torequire sets with 70 to 80 percent of

one’s 1 -RM. (For example, if a sol-dier’s 1 -RM is 200 pounds, multiply200 pounds by 70 percent [200 X 0.70= 140 pounds] to get 70 percent of the1 -RM.)

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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 amuscle, it adapts by becoming strongerand/or by improving its endurance.Usually significant increases in strengthcan be made in three to four weeks of proper training depending on the in-dividual. If the workload is not pro-

gressively increased to keep pace withnewly won strength, there will be nofurther gains. When a soldier can cor-rectly do the upper limit of repetitionsfor the set without reaching musclefailure, it is usually time to increasethe resistance. For most soldiers, thisupper limit should be 12 repetitions.

For example, if his plan is to do 12repetitions in the bench press, thesoldier starts with a weight that causesmuscle failure at between 8 and 12repetitions (8- 12 RM). He shouldcontinue with that weight until he cando 12 repetitions correctly. He thenshould increase the weight by about 5percent but no more than 10 percent.In a multi-set routine, if his goal is todo three sets of eight repetitions of anexercise, he starts with a weight thatcauses muscle failure before he com -

pletes the eighth repetition in one ormore of the sets. He continues to workwith that weight until he can completeall eight repetitions in each set, then

increases the resistance by no morethan 10 percent.

SPECIFICITY

A resistance-training program shouldprovide resistance to the specific musclegroups that need to be strengthened.These groups can be identified bydoing a simple assessment. The soldierslowly does work-related movementshe wants to improve and, at the sametime, he feels the muscles on each side

of the joints where motion occurs.Those muscles that are contracting orbecoming tense during the movementare the muscle groups involved. If thesoldier’s performance of a task is notadequate or if he wishes to improve,strength training for the identifiedmuscle(s) will be beneficial. To im-prove his muscular endurance andstrength. in a given task, the soldiermust do resistance movements that areas similar as possible to those of doingthe task. In this way, he ensures

maximum carryover value to his sol-diering tasks.

REGULARITY

Exercise must be done regularly toproduce a training effect. Sporadicexercise may do more harm than good.Soldiers can maintain a moderate levelof strength by doing proper strengthworkouts only once a week, but threeworkouts per week are best for optimalgains. The principle of regularity alsoapplies to the exercises for individualmuscle groups. A soldier can work outthree times a week, but when differentmuscle groups are exercised at eachworkout, the principle of regularity isviolated and gains in strength areminimal.

Exercise must be done

regularly to produce a

training effect.

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RECOVERY

There should be at

least a 48-hour recovery

period between workouts

for the same muscle

group.

Consecutive days of hard resistancetraining for the same muscle group can

be detrimental. The muscles must beallowed sufficient recovery time toadapt. Strength training can be doneevery day only if the exercised musclegroups are rotated, so that the samemuscle or muscle group is not exercisedon consecutive days. There should beat least a 48-hour recovery periodbetween workouts for the same musclegroups. For example, the legs can betrained with weights on Monday,Wednesday, and Friday and the upperbody muscles on Tuesday, Thursday,

and Saturday.Recovery is also important within aworkout. The recovery time betweendifferent exercises and sets depends, inpart, on the intensity of the workout.Normally, the recovery time betweensets should be 30 to 180 seconds.

BALANCE

When developing a strength trainingprogram, it is important to include

It is important to exercises that work all the major muscle

include exercises that groups in both the upper and lowerwork all the major body. One should not work just the

muscle groups in both upper body, thinking that running will

the upper and lower strengthen the legs.

body. Most muscles are organized intoopposing pairs. Activating one muscleresults in a pulling motion, while acti-vating the opposing muscle results inthe opposite, or pushing, movement.When planning a training session, it isbest to follow a pushing exercise witha pulling exercise which results inmovement at the same joint(s). For

example, follow an overhead presswith a lat pull-down exercise. Thistechnique helps ensure good strengthbalance between opposing muscle groupswhich may, in turn, reduce the risk of injury. Sequence the program to exer-cise the larger muscle groups first, then

the smaller muscIes. For example, thelat pull-down stresses both the largerlatissimus dorsi muscle of the back andthe smaller biceps muscles of the arm.

If curls are done first, the smallermuscle group will be exhausted andtoo weak to handle the resistanceneeded for the lat pull-down. As aresult, the soldier cannot do as manyrepetitions with as much weight as henormally could in the lat pull-down.The latissimus dorsi muscles will notbe overloaded and, as a result, theymay not benefit very much from theworkout.

The best sequence to follow for atotal-body strength workout is to first

exercise the muscles of the hips andlegs, followed by the muscles of theupper back and chest, then the arms,abdominal, low back, and neck. Aslong as all muscle groups are exercisedat the proper intensity, improvementwill occur.

VARIETY

A major challenge for all fitnesstraining programs is maintaining en-thusiasm and interest. A poorly de-

signed strengthtraining program canbe very boring. Using different equip-ment, changing the exercises, and al-tering the volume and intensity aregood ways to add variety, and theymay also produce better results. Thesoldier should periodically substitutedifferent exercises for a given musclegroup(s). For example, he can dosquats with a barbell instead of legpresses on a weight machine. Also, forvariety or due to necessity (for ex-ample, when in the field), he can

switch to partner-resisted exercises oranother form of resistance training.However, frequent wholesale changesshould be avoided as soldiers maybecome frustrated if they do not haveenough time to adapt or to see im-provements in strength.

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the proper form for each exercise.Using light weights also helps mini-mize muscle soreness and decreases thelikelihood of injury to the muscles,

joints, and ligaments. During thesecond week, he should use progres-sively heavier weights. By the end of the second week (4 to 6 workouts), heshould know how much weight on eachexercise will allow him to do 8 to 12repetitions to muscle failure. If he cando only seven repetitions of an exer-cise, the weight must be reduced; if hecan do more than 12, the weight shouldbe increased.

Conditioning Phase

The third week is normally the startof the conditioning phase for the be-ginning weight trainer. During thisphase, the soldier should increase theamount of weight used and/or theintensity of the workout as his muscu-lar strength and/or endurance increases.He should do one set of 8 to 12repetitions for each of the heavy-resistance exercises. When he can domore 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. Aslong as he continues to progress and getstronger, he does not need to do morethan one set per exercise. If he stopsmaking progress with one set of 8 to 12repetitions per exercise, he may bene-fit from adding another set of 8 to 12repetitions on those exercises in whichprogress has slowed. As time goes onand he progresses, he may increase thenumber to three sets of an exercise toget even further gains in strength and/or muscle mass. Three sets per exer-cise is the maximum most soldiers willever need to do.

Maintenance Phase

Once the soldier reaches a highlevel of fitness, the maintenance phase

is used to maintain that level. Theemphasis in this phase is no longer onprogression but on retention. Al-though training three times a week formuscle endurance and strength gives

the best results, one can maintain themby training the major muscle groupsproperly one or two times a week.More frequent training, however, isrequired to reach and maintain peakfitness levels. Maintaining the optimallevel of fitness should become part ofeach soldier’s life-style and training

routine. The maintenance phase shouldbe continued throughout his careerand, ideally, throughout his life.

As with aerobic training, the sol-dier should do strength training threetimes a week and should allow at least48 hours of rest from resistance train-ing between workouts for any givenmuscle group.

TIMED SETS

Timed sets refers to a method of

physical training in which as manyrepetitions as possible of a given exer-cise are performed in a specified pe-riod of time. After an appropriateperiod of rest, a second, third, and soon, set of that exercise is done in anequal or lesser time period. Theexercise period, recovery period, andthe number of sets done should beselected to make sure that an overloadof the involved muscle groups occurs.

The use of timed sets, unlike exer-cises performed in cadence or for aspecific number of repetitions, helpsto ensure that each soldier does asmany repetitions of an exercise as pos-sible within a period of time. Itdoes not hold back the more capable

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If all soldiers exercise at the sametime, the above activity can be finishedin about 3.5 minutes. As the soldiers’levels of fitness improve, the difficulty

of the activity can be increased. Thisis done by lengthening the time periodof any or all timed sets, by decreasingany rest period between timed sets, byincreasing the number of timed setsperformed, or by any combination of these.

To add variety and increase theoverall effectiveness of the activity,different types of push-ups (regular,feet-elevated, wide-hand, close-hand,and so forth) and sit-ups (regular,abdominal twists, abdominal curls, and

so forth) can be done. When perform-ing this type of workout, pay attentionto how the soldiers are responding, and

make adjustments accordingly. Forexample, the times listed in the chartabove may prove to be too long or tooshort for some soldiers. In the sameway, because of the nature of the sit-up, it may become apparent that somesoldiers can benefit by taking slightlymore time for timed sets of sit-upsthan for push-ups.

When using timed sets for push-upand sit-up improvement, soldiers can

before doing the other. For example,several timed sets of push-ups can bedone followed by several sets of sit-ups, or vice versa. With this approach,

rest intervals must be placed betweentimed sets. The following example canbe done after the regular strengthworkout and is reasonable startingroutine for most soldiers.

During a timed set of push-ups, asoldier may reach temporary musclefailure at any time before the set isover. If this happens, he should

immediately drop to his knees andcontinue doing modified push-ups onhis knees.

Finally, as in any endeavor, soldiers

must set goals for themselves. Thisapplies when doing each timed set andwhen planning for their next andfuture APFTs.

Major Muscle Groups

In designing a workout it is impor-tant to know the major muscle groups,where they are located, and their 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

also perform all sets of one exercise groups.

Figure 3-3

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Figure 3-4

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Key Points to Emphasize

Some key points to emphasize whendoing resistance training tire as fol-

lows! Train with a partner if possible,This helps to increase motivation,the intensity of the workout, andsafety,

!Always breathe when lifting. Exhaleduring the concentric (positive] phaseof contraction, and inhale duringthe eccentric (negative) phase,

!Accelerate the weight through theconcentric phase of contraction,and return the weight to the startingposition in a controlled manner

during the eccentric phase,!Exercise the large muscle groupsfirst, then the smaller ones.

!Perform all exercises through theirfull range of motion. Begin from afully extended, relaxed position (pre-stretched), and end the concentricphase in a fully contracted position,

! Always use strict form. Do nottwist, lurch, lunge, or arch thebody, This can cause serious in-

jury. These motions also detractfrom the effectiveness of the exer-

cise because they take much of thestress off the targeted muscle groupsand place it on other muscles.

! Rest from 30 to 180 seconds be-tween different exercises and setsof a given exercise.

!Allow at least 48 hours of recoverybetween workouts, but not morethan 96 hours, to let the body re-cover and help prevent over train-ing and injury.

!Progress slowly, Never increase theresistance used by more than 10

percent at a time.!Alternate pulling and pushing exer-

cises. For example, follow tricepsextensions with biceps curls.

!Ensure that every training programis balanced. Train the whole body,not just specific areas. Concentrat-ing on weak areas is all right, butthe rest of the body must also betrained.

Exercise Programs

When developing strength programsfor units, there are limits to the type of training that can be done. The availa-bility of facilities is always a majorconcern. Although many installationshave excellent strength-training fa-cilities, it is unreasonable to expect thatall units can use them on a regularbasis. However, the development of strength does not require expensiveequipment. All that is required is forthe soldier, three times a week, toprogressively overload his muscles.

TRAINING WITHOUT SPECIAL

EQUIPMENT

Muscles do not care what is supply-ing the resistance. Any regular resis-tance exercise that makes the musclework harder than it is used to causes itto adapt and become stronger. Whetherthe training uses expensive machines,sandbags, or partners, the result islargely the same.

Sandbags are convenient for train-ing large numbers of soldiers, as theyare available in all military units. Theweight of the bags can be varieddepending on the amount of fill.Sandbag exercises are very effective instrength-training circuits. Logs, ammoboxes, dummy rounds, or other equip-ment that is unique to a unit can alsobe used to provide resistance for strengthtraining. Using a soldier’s own bodyweight as the resistive force is anotherexcellent alternative method of strengthtraining. Pull-ups, push-ups, dips, sit-ups, and single-leg squats are examplesof 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 muscularstrength without equipment, especiallywhen training large numbers of sol-diers at one time. As with all training,safety is a critical factor. Soldiersshould warm up, cool down, and followthe principles of exercise previouslyoutlined.

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TRAINING WITH EQUIPMENT

Units in garrison usually have access toweight rooms with basic equipment forresistance-training exercises. The ex-ercises described here require freeweights and supporting equipment.Although not shown below for the sakeof simplicity, all exercises done withfree weights require a partner, orspotter, to ensure proper form and thesafety of the lifter.

Free-Weight Exercises

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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

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The following exercises can be per- obliques). As the soldier becomesformed to condition the muscles of the more conditioned on these exer-mid-section (erector spinae, rectus cises, resistance can be added.abdominus and external and internal

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Flexibility refers to the

range of movement of a

joint.

Flexibility is a component of physi-cal fitness. Developing and maintain-ing it are important parts of a fitnessprogram. Good flexibility can help asoldier accomplish such physical tasks

as lifting, loading, climbing, parachut-ing, running, and rappelling with greaterefficiency and less risk of injury.

Flexibility is the range of movementof a joint or series of joints and theirassociated muscles. It involves theability to move a part of the bodythrough the full range of motion al-lowed by normal, disease-free joints.

No one test can measure total-bodyflexibility. However, field tests can beused to assess flexibility in the ham-string and low-back areas. These areas

are commonly susceptible to injurydue, in part, to loss of flexibility. Asimple toe-touch test can be used.Soldiers shouId stand with their legsstraight and feet together and bendforward slowly at the waist. A soldierwho cannot touch his toes withoutbouncing or bobbing needs work toimprove his flexibility in the musclegroups stretched by this test. Theunit’s Master Fitness Trainer can helphim design a stretching program toimprove his flexibility.

Stretching during the warm-up andcool-down helps soldiers maintainoverall flexibility. Stretching shouldnot be painful, but it should cause somediscomfort because the muscles arebeing stretched beyond their normallength. Because people differ some-what anatomically, comparing oneperson’s flexibility with another’s shouldnot be done. People with poor flexi-bility who try to stretch as far as othersmay injure themselves.h e f o u r c a t e g o r i e s o f

re t ch ing t echn iques are

static,passive,

proprioceptive

neuromuscular

cil i tat ion (PNF), and

ballistic.

Stretching Techniques

Using good stretching techniquescan improve flexibility. There are fourcommonly recognized categories of stretching techniques: static, passive,proprioceptive neuromuscular facili-tation (PNF), and ballistic. These are

described here and shown later in thchapter.

STATIC STRETCHING

Static stretching involves the graual lengthening of muscles and tendons as a body part moves around

joint. It is a safe and effective methofor improving flexibility. The soldiassumes each stretching position slowuntil he feels tension or tightness. Thlengthens the muscles without causina reflex contraction in the stretchemuscles. He should hold each stretcfor ten seconds or longer. This lets thlengthened muscles adjust to the stretcwithout causing injury.

The longer a stretch is held, theasier it is for the muscle to adapt that length. Static stretching shoulnot be painful. The soldier should feslight discomfort, but no pain. Whepain results from stretching, it is a signal that he is stretching a muscle otendon too much and may be causindamage.

PASSIVE STRETCHING

Passive stretching involves the sodier’s use of a partner or equipmensuch as a towel, pole, or rubber tubingto help him stretch. This produces safe stretch through a range of motiohe could not achieve without help. Hshould talk with his partner to ensurthat each muscle is stretched safelthrough the entire range of motion.

PNF STRETCHING

PNF stretching uses the neuromuscular patterns of each muscle group thelp improve flexibility. The soldie

performs a series of intense contractions and relaxations using a partner oequipment to help him stretch. ThPNF technique allows for greater musclrelaxation following each contractioand increases the soldier’s ability tstretch through a greater range omotion.

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BALLISTIC STRETCHING

Ballistic, or dynamic, stretching in-volves movements such as bouncing or

bobbing to attain a greater range of

motion and stretch. Although thismethod may improve flexibility, itoften forces a muscle to stretch too farand may result in an injury. Individu-als and units should not use ballisticstretching.

FITT Factors

Commanders should include stretch-ing exercises in all physical fitnessprograms.

The following FITT factors applywhen 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.

ntensity: 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 coolingdown and for 30 seconds or longer

t o i m p r o v e f l e x i b i l i t y .

Type: Use static stretches, assumed

slowly and gradually, as well as pas-

sive stretching and/or PNF stretch-

ing.

A recommended sequence of warm-up activities follows. Soldiers shoulddo these for five to seven minutesb e f o r e v i g o r o u s e x e r c i s e .• Slow joggin-in-place or walking

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-t i v e m u s c l e s .

• Slow joint rotation exercises (for example, arm circles, knee/ankle rotations) to gradually increase the joint's range of motion. Work each major joint for 5 to 10 seconds.• Slow, static stretching of the muscles to be used during the upcoming activity. 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 intensity level before the activity or conditioning period.• Slowly mimic the activities to be performed. For example, lift a

lighter weight to warm-up beforelifting a heavier one. This helps

prepare the neuromuscular path-ways.

Warm-Up and Cool-Down

The warm-up and cool-down arevery important parts of a physical

training session, and stretching exer-cises should be a major part of both.

THE WARM-UP

Before beginning any vigorousThe warm-up warms themuscIes, increasing the

physical activity, one should prepare flow of blood and the body for exercise. The warm-up reducing the risk of increases the flow of blood to the injury.muscles and tendons, thus helpingreduce the risk of injury. It alsoincreases the joint’s range of motionand positively affects the speed of muscular contraction.

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Common Stretching Exercises

The following exercises improveflexibility when performed slowly,regularly, and with gradual progres-sion. Static, passive and PNF stretchesare shown.CAUTION Some of these exercisesmay be difficult or too strenuous forunfit or medically limited soldiers.Common sense should be used ;n se-lecting stretching exercises.

STATIC STRETCHES

Assume all stretching positionsslowly until you feel tension or slightdiscomfort. Hold each position for atleast 10 to 15 seconds during thewarm-up and cool-down. Develop-mental stretching to improve flexibil-ity requires holding each stretch for30 seconds or longer.Choose the appropriate stretch forthe muscle groups which you will beworking.

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PASSIVE STRETCHES

Passive stretching is done with the help of a with a partner. When stretching alone, using apartner or equipment. The examples in this chap- towel may help the exerciser achieve a greaterter show passive stretching done with a towel or range of motion.

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In addition to exercise, proper nu-

trition plays a major role in attainingand maintaining total fitness. Gooddietary habits (see Figure 6-1 ) greatlyenhance the ability of soldiers to per-form at their maximum potential. A

good diet alone, however, will notmake up for poor health and exercisehabits. This chapter gives basic nutri-tional guidance for enhancing physicalperformance. Soldiers must know andfollow the basic nutrition principles if they hope to maintain weight controlas 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 basicguidelines for a healthy diet. Goodnutrition is not complicated for those

who understand these dietary guide-lines.

To be properly nourished, soldiersshould regularly eat a wide variety of

foods fro-m the major food groups,selecting a variety of foods from withineach group. (See Figure 6-2.) A well-balanced diet provides all the nutrientsneeded to keep one healthy.

Most healthy adults do not needvitamin or mineral supplements if theyeat a proper variety of foods. Thereare no known advantages in consumingexcessive amounts of any nutrient, andthere may be risks in doing so.

For soldiers to get enough fuel fromthe food they eat and to obtain the

variety of foods needed for nutrientbalance, they should eat three meals aday. Even snacking between meals cancontribute to good nutrition if theright foods are eaten.

Another dietary guideline is toconsume enough calories to meet one’senergy needs. Weight is maintained aslong as the body is in energy balance,

Figure 6-1

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Figure 6-2

that is, when the number of calories

used equals the number of caloriesconsumed.The most accurate way to control

caloric intake is to control the size of food portions and thus the total amountof food ingested. One can use standardhousehold measuring utensils and asmall kitchen scale to measure portionsof foods and beverages. Keeping adaily record of all foods eaten andphysical activity done is also helpful.

Figure 6-3 shows the number of calories burned during exercise periods

of different types, intensities, anddurations. For example, while partici-pating in archery, a person will burn0.034 calories per pound per minute.Thus, a 150-pound person would burn5.1 calories per minute (150 lbs. x 0.034calories/minute/lb. = 5.1 calories/minute) or about 305 calories/hour, as

shown in Figure 6-4. Similarly, a

person running at 6 miles per hour(MPH) will burn 0.079 cal./min./lb.and a typical, 150-pound male willburn 11.85 calories/minute (150 lbs. x0.079 cal./lb./min. = 11.85) or about710 calories in one hour, as shown inFigure 6-3.

To estimate the number of caloriesyou use in normal daily activity, multi-

ply your body weight by 13 if you aresedentary, 14 if somewhat active, and15 if moderately active. The result isa rough estimate of the number of

calories you need to maintain yourpresent body weight. You will needstill more calories if you are more thanmoderately active. By comparingcaloric intake with caloric expendi-ture, the state of energy balance (posi-

tive, balanced, or negative) can bedetermined.

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Figure 6-3

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Avoiding an excessive

intake of fats is an

important fundamental

of nutrition.

Avoiding an excessive intake of fatsis another fundamental dietary guide-line. A high intake of fats, especiallysaturated fats and cholesterol, has beenassociated with high levels of bloodcholesterol.

The blood cholesterol level in mostAmericans is too high. Blood choles-terol levels can be lowered by reducingboth body fat and the amount of fat inthe diet. Lowering elevated bloodcholesterol 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 vesselsin the heart. Good dietary habits help

reduce the likelihood of developingCAD.It is recommended that all persons

over the age of two should reduce theirfat intake to 30 percent or less of theirtotal 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 shouldincrease our intake of polyunsaturatedfat, but to no more than 10 percent of our total calories. Finally, we should

reduce our daily cholesterol intake to300 milligrams or less. Figure 6-4 sug-gests actions commanders can take tosupport sound dietary guidelines. Mostof these actions concern dining-facil-ity management.

Concerns for OptimalPhysical Performance

Carbohydrates, in the form of gly cogen (a complex sugar), are the prmary fuel source for muscles durinshort-term, high-intensity activitieRepetitive, vigorous activity can usup most of the carbohydrate stores ithe exercised muscles.

The body uses fat to help providenergy for extended activities such aa one-hour run. Initially, the chiefuel burned is carbohydrates, ‘but athe duration increases, the contribution from fat gradually increases.

The intensity of the exercise alsinfluences whether fats or carbohydrates are used to provide energyVery intense activities use more carbohydrates. Examples include weightraining and the APFT sit-up anpush-up events.

Eating foods rich in carbohydratehelps maintain adequate muscle-gly cogen reserves while sparing aminacids (critical building-blocks needefor building proteins). At least 5percent of the calories in the dieshould come from carbohydrates

Individual caloric requirements varydepending on body size, sex, age, antraining mission. Foods rich in complex carbohydrates (for example, pastarice, whole wheat bread, potatoes) arthe best sources of energy for activsoldiers.

Carbohydrates are the

primary fuel source for

muscles during short-

term, high-intensity

activities.

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Figure 6-4

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Because foods eaten one to threedays 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. It is alsoimportant to avoid simple sugars, suchas candy, up to 60 minutes before ex-ercising, because they can lead to lowblood sugar levels during exercise.

Soldiers often fail to drink enoughwater, especially when training in theheat. Water is an essential nutrient thatis critical to optimal physical perform-ance. It plays an important role inmaintaining normal body temperature.The evaporation of sweat helps cool thebody during exercise. As a result, wa-

ter lost through sweating must bereplaced or poor performance, andpossibly injury, can result. Sweatconsists primarily of water with smallquantities of minerals like sodium.Cool, plain water is the best drink touse to replace the fluid lost as sweat.Soldiers should drink water before,during, and after exercise to pre-vent dehydra t ion and he lp en-hance performance. Figure 6-5 showsrecommendations for fluid intake whenexercising.

Sports drinks, which are usuallsimple carbohydrates (sugars) anelectrolytes dissolved in water, arhelpful under certain circumstances

There is evidence that solutions containing up to 10 percent carbohydratwill enter the blood fast enough to deliver additional glucose to the activmuscles. This can improve endurance

During prolonged periods of exercise (1.5+ hours) at intensities over 5

percent of heart rate reserve, one canbenefit from periodically drinkingsports drinks with a concentration of 5to 10 percent carbohydrate. Soldieron extended road marches can alsbenefit from drinking these types o

glucose-containing beverages. Durinintense training, these beverages canprovide a source of carbohydrate foworking muscles. On the other handdrinks that exceed levels of 10 percencarbohydrate, as do regular soda popand most fruit juices, can lead to abdominal cramps, nausea, and diarrheaTherefore, these drinks should be usedwith caution during intense enduranctraining and other similar activities.

Many people believe that bodybuilders need large quantities o

Figure 6-5

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time, number of stations, number of soldiers, number of times the circuit iscompleted, and sequence of stations.These are discussed below.

Time

One of the first things to consider ishow long it should take to complete thecircuit. When a fixed circuit is run, thetime at each station should always bethe same to avoid confusion and helpmaintain control. Consider also thetime it takes to move from one stationto the next. Further, allow from fiveto seven minutes both before and afterrunning a circuit for warming up andcooling down, respectively.

Number of Stations

The objective of the circuit andtime and equipment available stronglyinfluence the number of stations. Acircuit geared for a limited objective(for example, developing lower-bodystrength) needs as few as six to eightstations. On the other hand, circuits todevelop both strength and CR fitness

may have as many as 20 stations.

Number of Soldiers

If there are 10 stations and 40soldiers to be trained, the soldiersshould be divided into 10 groups of four each. Each station must then beequipped to handle four soldiers. Forexample, in this instance a rope jump-ing station must have at least four jumpropes. It is vital in a free circuit thatno soldier stand around waiting for

equipment. Having enough equipmentreduces bottlenecks, slowdowns, andpoor results.

Number of Times a C ircuit isCompleted

To achieve the desired training effect,soldiers may have to repeat the same

circuit several times. For example, a

circuit may have ten stations. Soldiersmay run through the circuit three

times, exercising for 30 seconds at

each station, and taking 15 seconds tomove between stations. The exercisetime at each station may be reduced to20 seconds the second and third timethrough. The whole workout takes lessthan 45 minutes including warm-upand cool-down. As soldiers becomebetter conditioned, exercise periodsmay be increased to 30 seconds orlonger for all three rotations. Anotheroption is to have four rotations of thecircuit.

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 bealternated with less difficult ones.After the warm-up, soldiers can starta circuit at any station and still achievethe objective by completing the fullcircuit.

DESIGNING A CIRCUIT

The designer of a circuit mustconsider many factors. The six stepsbelow cover the most important

pects of circuit development.

Determine Objectives

The designer must considerspecific parts of the body and

as-

thethe

components of fitness on which sol-diers need to concentrate. For ex-

ample, increasing muscular strengthmay be the primary objective, whilemuscular endurance work may besecondary. On the other hand, im-proving cardiorespiratory endurancemay be the top priority. The designer

The designer must

consider the specific

parts of the body and

the components of

fitness on which soldiers

need to concentrate.

must first identify the training objec-tive in order to choose the appropriateexercises.

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Select the Activities

The circuit designer should list allthe exercises or activities that can help

meet the objectives. Then he shouldlook at each item on the list and ask thefollowing questions:! Will equipment be needed? Is it

available?!

Will supervision be needed? Is itavailable?

!

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, grassdrills, and guerrilla drills described inthis chapter. However, he should notlimit the circuit to only these activities.Imagination and field expediency areimportant 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. Afterdeciding how many stations to include,

the designer must decide how to ar-range them. For example, in a circuitfor strength training, the same musclegroup should not be exercised at con-secutive stations.

One approach is to alternate “push-ing” exercises with “pulling” exerciseswhich involve movement at the same

joint(s). For example, in a strengthtraining circuit, exercisers may followthe pushing motion of a bench presswith the pulling motion of the seatedrow. This could be followed by the

pushing motion of the overhead presswhich could be followed by the pullingmotion of the lat pull-down. Anotherapproach might be to alternate be-tween upper and lower body exercises.

By not exercising the same musclegroup twice in a row, each muscle has

a chance to recover before it is used inanother exercise. If some exercises areharder than others, soldiers can alter-nate hard exercises with easier ones.

The choice of exercises depends on theobjectives of the circuit.

Select the Training Sites

Circuits may be conducted out-doors or indoors. If the designer wantsto include running or jogging a certaindistance between stations, he may dothis in several ways. In the gymna-sium, soldiers may run five laps or for20 to 40 seconds between stations.Outdoors, they may run laps or runbetween spread-out stations if space isavailable. However, spreading thestations too far apart may cause prob-lems with control and supervision.

Prepare a Sketch

The designer should draw a simplesketch that shows the location of eachstation in the training area. The sketchshould include the activity and lengthof 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 thestations which should be numberedand clearly marked by signs or cards.In some cases, instructions for thestations are written on the signs. Thenecessary equipment is placed at eachstation.

The choice of exercises

for circuit training

depends on the objectives

of the circuit.

Sample Conditioning Circuits

Figures 7-1, 7-2, and 7-3 showdifferent types of conditioning cir-cuits. Soldiers should work at eachstation 45 seconds and have 15 secondsto rotate to the next station.

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Figure 7-2

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Calisthenics

Calisthenics can beused to help develop

coordination. CR and

muscular encurance,

flexibility, and strength.

Calisthenics can be used to exercisemost 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 derivethe greatest benefit from many of theseexercises

Although calisthenics have somevalue when included in a CR circuit orwhen exercising to music, for the

average soldier, calisthenics such as thebend and reach, squat bender, lunger,knee bender, and side-straddle hop canbest be used in the warm-up and cool-

down periods. Exercises such as thepush-up, sit-up, parallel bar dip, andchin-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 thebend and reach, lunger, and leg spreader,which were once deleted from FM 21-20 because of their potential risk to theexerciser, 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 safethan others. Leaders must considereach of their soldier’s physical limita-tions and use good judgment beforeletting a soldier perform these exer-cises. However, for the average soldierwho is of sound body, following thedirections written below will producesatisfactory results with a minimumrisk of injury.

Finally, some of the calisthenicslisted below may be done in cadence.These calisthenics are noted, and di-rections are provided below with re-spect to the actions and cadence. Whendoing exercises at a moderate cadence,use 80 counts per minute. With a slow

cadence, use 50 counts per minuteunless otherwise directed.

SAFETY FACTORS

While injury is always possible inany vigorous physical activity, fewcalisthenic exercises are really unsafeor dangerous. The keys to avoidinginjury while gaining training benefitsare using correct form and intensity.Also, soldiers with low fitness levels,such as trainees, shouId not do the ad-vanced exercises highly fit soldiers cando. For example, with the lower backproperly supported, flutter kicks arean excellent way to condition the hipflexor muscles. However, without sup-

port, the possibility of straining thelower back increases. It is not sensibleto have recruits do multiple sets offlutter kicks because they probably arenot conditioned for them. On the otherhand, a conditioned Ranger companymay use multiple sets of flutter’ kickswith good results.

The key to doing calisthenic exer-cises safely is to use common sense.Also, ballistic (that is, quick-moving)exercises that combine rotation andbending of the spine increase the riskof back injury and should be avoided.This is especially true if someone hashad a previous injury to the back. If this type of action is performed, slowstretching exercises, not conditioningdrills done to cadence, should be used.

Some soldiers complain of shoulderproblems resulting from rope climb-ing, horizontal ladder, wheelbarrow,and crab-walk exercises. These exer-cises are beneficial when the soldier isfit and he does them in a regular,progressive manner. However, a cer-tain level of muscular strength isneeded to do them safely. Therefore,soldiers should progressively train tobuild up to these exercises. Using suchexercises for unconditioned soldiersincreases the risk of injury and acci-dent.

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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 dayafter a “hard” training day, if soldiersare working the same muscle groupsand/or fitness components, they shouldwork them at a reduced intensity tominimize stress and permit recovery.

The best technique is to train alter-nate muscle groups and/or fitnesscomponents on different days. Forexample, if the Monday-Wednesday-Friday (M-W-F) training objective is

CR fitness, soldiers can do abilitygroup running at THR with some lightcalisthenics and stretching. If theTuesday-Thursday (T-Th) objectiveis muscular endurance and strength,soldiers can benefit from doing part-ner-resisted exercises followed by aslow run. To ensure balance andregularity in the program, the nextweek should have muscle enduranceand strength development on M-W-Fand 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, itminimizes injuries caused by overuse.

Leaders should plan PT sessions toget a positive training effect, not toconduct “gut checks.” They shouldknow how to correctly do all the exer-cises in their program and teach theirsoldiers to train using good form tohelp 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 andcalisthenic 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, useonly slow, controlled movementswith little or no extra weight.

Leaders must be aware of the vari-ety of methods they may use to attain

their physical training goals. Theunit’s Master Fitness Trainer is schooledto provide safe, effective training meth-ods and answer questions about train-ing techniques.

CALISTHENIC EXERCISES

The following are some commoncalisthenic exercises.

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Figure 7-4

Performing grass drills can improve does all the activities so that he canCR endurance, help develop muscular gauge the intensity of the session. Theendurance and strength, and speed up commands for grass drills are given inreaction time. Since these drills are rapid succession without the usualextremely strenuous, they should last preparatory commands. To prevent

for short periods (30 to 45 seconds per confusion, commands are given sharply

Grass drills are exercise

exercise). The two drills described to distinguish them from comments or movements that feature

here each have four exercises. Leaders words of encouragement. rapid changes in

can develop additional drills locally. As soon as the soldiers are familiar body position.

The soldiers should do a warm-up with the drill, they do all the exercisesbefore performing the drills and do a as vigorously and rapidly as possible,cool-down afterward. The instructor and they do each exercise until the

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next command is given. Anything lessthan a top-speed performance de-creases the effectiveness of the drills.

Once the drills start, soldiers do not

Soldiers should do a have to resume the position of atten-

warm-

-up before tion. The instructor uses the command performing grass “Up” to halt the drill for instructions or

drills and do a cool- rest. At this command, soldiers assume

down afterward. a relaxed, standing position.Grass drills can be done in a short

time. For example, they may be usedwhen only a few minutes are availablefor exercise or when combined withanother activity. Sometimes, if time islimited, they are a good substitute forrunning.

Most movements are done in place.The extended-rectangular formation is

best for a platoon- or company-sizedunit. The circle formation is moresuitable for squad- or section-sizedgroups.

When soldiers are starting an exer-cise program, a 10- to 15-minuteworkout may be appropriate. Progres-sion is made by a gradual increase inthe time devoted to the drills. As thefitness of the soldiers improves, thetimes should be gradually lengthenedto 20 minutes. The second drill isharder than the first. Therefore, as

soldiers progress in the first drill, theinstructor should introduce the second.If he sees that the drill needs to belonger, he can repeat the exercises orcombine the two drills.

STARTING POSITIONS

After the warm-up, bring the sol-diers to a position of ATTENTION.

Progression with grass The drills begin with the command

drills is made by a GO. Other basic commands are FRONT,

gradual increase in BACK, and STOP. (See Figure 7-5 for

the time devoted to the positions and actions associatedthe drills. with these commands. )

!ATTENTION: The position of attention is described in FM 22-5,Drill and Ceremonies.

!

!

!

GO This involves running in placeat top speed on the balls of the feetThe soldier raises his knees highpumps his arms, and bends forwardslightly at the waist.

FRONT The soldier lies pronewith elbows bent and palms di-rectly under the shoulders as in thedown position of the push up. Thelegs are straight and together withthe head toward the instructor.BACK: The soldier lies flat on hisback with his arms extended alonghis sides and his palms facing downward. His legs are straight and together; his feet face the instructorSTOP The soldier assumes the stanceof a football lineman with feet

spread and staggered. His left armis across his left thigh; his right armis straight. His knuckles are on theground; his head is up, and his backis roughly parallel to the ground.To assume the FRONT or BACK

position from the standing GO orSTOP positions, the soldier changespositions vigorously and rapidly. (SeeFigure 7-5.)

To change from the FRONT to theBACK position (Figure 7-5), the sol-dier does the following:

!

!

Takes several short steps to theright or left.Lifts his arm on the side towardwhich his feet move.Thrusts his legs vigorously to thefront.To change from the BACK to the

FRONT position, the soldier sits upquickly. He places both hands on theground to the right or left of his legs.He takes several short steps to the rearon the side opposite his hands. Whenhis feet are opposite his hands, he

thrusts his legs vigorously to the rearand lowers his body to the ground.(See Figure 7-5.)

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Figure 7-5

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GRASS DRILL ONE

Exercises for grass drill one aredescribed below and shown inFigure 7-6.

Bouncing Ball

From the FRONT position, push upand support the body on the hands(shoulder-width apart) and feet. Keepthe back and legs generally in line andthe knees straight. Bounce up anddown in a series of short, simultaneous,upward springs from the hands, hips,and feet.

Supine Bicycle

From the BACK position, flex thehips and knees . Place the palmsdirectly on top of the head, and inter-lace the fingers. Bring the knee of oneleg upward toward the chest. At thesame time, curl the trunk and headupward while touching the oppositeelbow to the elevated knee. Repeatwith the other leg and elbow. Continuethese movements as opposite legs andarms take turns.

Knee Bender

From the position of ATTENTION,do half-knee bends with the feet inline and the hands at the sides. Makesure the knees do not bend to an angleless than 90 degrees.

Roll Left and Right

From the FRONT position, con-tinue to roll in the direction com-manded until another command isgiven. Then, return to the FRONT

position.GRASS DRILL TWO

Exercises for grass drill two aredescribed below and shown in Figure7-6.

The Swimmer

From the FRONT position, extenthe arms forward. Move the right armand left leg up and down; then, movthe left arm and right leg up and downContinue in an alternating manner.

Bounce and Clap Hands

The procedure is almost the same afor the bouncing ball in grass drill oneHowever, while in the air, clap thhands. This action requires a morvigorous bounce or spring. The pushup may be substituted for this exercise

Leg Spreader

From the BACK position, raise thlegs until the heels are no higher thansix inches off the ground. Spread thelegs apart as far as possible, then puthem back together. Keep the head ofthe ground. Throughout, place thhands under the upper part of the buttocks, and slightly bend the knees toease pressure on the lower back. Openand close the legs as fast as possibleThe curl-up may be substituted fothis exercise.

Forward Roll

From the STOP position, place bothhands on the ground, tuck the headand roll forward. Keep the headtucked while rolling.

Stationary Run

From the position of ATTENTIONstart running in place at the GOcommand by lifting the left foot firstFollow the instructor as he counts two

repetitions of cadence. For example“One, two, three, four; one, two, threefour.” The instructor then gives infor-mal commands such as the following“Follow me,” “Run on the toes and ballsof your feet,” “Speed it up,” “Increaseto a sprint, raise your knees high, lean

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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

Figure 7-6

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Guerilla Exercises

Guerrilla exercises, which can beused to improve agility, CR endur-ance, muscular endurance, and to somedegree muscular strength, combineindividual and partner exercises. These

drills require soldiers to change theirpositions quickly and do various basic

skills while moving forward. Figures7-7 and 7-8 show these exercises.

The instructor decides the duration

Soldiers progress with for each exercise by observing its

guerilla exercises by effect on the soldiers. Depending on

shortening the quick- how vigorously it is done, each exer-

time marching periods cise should be continued for 20 to 40

between exercises and seconds.

by doing all the The group moves in circle forma-

exercises a second time. tion while doing the exercises. If theplatoon exceeds 30 soldiers, concen-

tric circles may be used. A warm-up

instructor steps into the center andissues commands.

EXERCISE AND PROGRESSION

Soldiers progress by shortening thequick-time marching periods between

exercises and by doing all exercises asecond time. This produces an over-load that improves fitness.

Many soldiers have not had a chanceto do the simple skills involved inguerrilla exercises. However, they cando these exercises easily and quickly inalmost any situation.

The preparatory command is alwaysthe name of the exercise, and thecommand of execution is always “March.”The command “Quick time, march”ends each exercise.

For the double guerrilla exercises (in

activity should precede these exer- circle formation) involving two sol-cises, and a cool-down should follow diers, the commands for pairing are asthem. After the circle is formed, the follows:

Figure 7-7

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!

“Platoon halt.”!

“From (soldier is designated), bytwos, count off.” (For example: 1-2, 1-2, 1-2.)

!

“Even numbers, move up behindodd numbers.” (Pairs are adjustedaccording to height and weight.)

!

“You are now paired up for doubleguerrillas.” The command “Change”is given to change the soldiers’positions.After the exercises are completed,

the instructor halts the soldiers andpositions the base soldier or platoonguide by commanding, “Base man (orplatoon guide), post.” He then com-mands “Fall out and fall in on the baseman (or platoon guide).”

EXERCISE DESCRIPTIONS

Brief explanations of guerrilla ex-ercises follow.

All-Fours Run

Face downward, supporting the bodyon the hands and feet. Advanceforward as fast as possible by movingthe arms and legs forward in a coordi-nated way.

Bottoms-Up Walk

Take the front-leaning rest posi-tion, and move the feet toward thehands in short steps while keeping theknees locked. When the feet are asclose to the hands as possible, walkforward on the hands to the front-leaning-rest position.

Crab Walk

Assume a sitting position with thehips off the ground and hands and feetsupporting the body’s weight. Walk

forward, feet first.

The Engine

Stand with the arms straight and infront of the body. The arms should beparallel to the ground with the palmsfacing downward. While walkingforward, bring the left knee upward to

the left elbow. Return to the startposition. Continuing to walk forward,touch the right knee to the right elbow.Recover to the start position. Be sureto keep the arms parallel to the groundthroughout the entire exercise.

Double Time

Do a double-time run while main-taining the circle formation.

Broad Jump

Jump forward on both feet in aseries of broad jumps. Swing the armsvigorously to help with the jumps.

Straddle Run

Run forward, leaping to the rightwith the left foot and to the left withthe right foot.

Hobble Hopping

Hold one foot behind the back withthe opposite hand and hop forward.On the command “Change,” grasp theopposite foot with the opposite handand hop forward.

Two-Man Carry

For two-man carries, soldiers aredesignated as number one (odd-num-bered) and number two (even-num-bered). A number-one and number-

two soldier work as partners.

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Figure 7-8

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This chapter describes obstaclecourses as well as rifle drills, log drills,and aquatic exercises. These are notdesigned to develop specific compo-nents of physical fitness. Commandersshould use them to add variety to their

PT programs and to help soldiers de-velop motor fitness including speed,agility, coordination, and related skillsand abilities. Many of these activitiesalso give soldiers the chance to planstrategy, make split-second decisions,learn teamwork, and demonstrate lead-ership.

When planning and building such cilities, designers should, at a mmum, consider the following guance:!

Secure approval from the local stal lat ion's commander.

! Prepare a safety and health-risk

sessment to support constructiono f e a c h o b s t a c l

! Coordinate approval for each stacle with the local or suppor safety office. Keep a copy of approval in the permanent reco! Monitor and analyze all injur! Inspect all existing safety prec tions on-site to verify their ef t i v e n e s s .! Review each obstacle to determ

the need for renewing its appro

Obstacle Courses

There are two types of

obstacle courses-

conditioning and

confidence.

Physical performance and success incombat may depend on a soldier’s

ability to perform skills like thoserequired on the obstacle course. Forthis reason, and because they helpdevelop and test basic motor skills,obstacle courses are valuable for physi-cal training.

There are two types of obstaclecourses--conditioning and confidence.The conditioning course has low ob-stacles that must be negotiated quickly.Running the course can be a test of thesoldier’s basic motor skills and physicalcondition. After soldiers receive in-

struction and practice the skills, theyrun 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 physicalabilities and cultivates their spirit of daring. Soldiers are encouraged, butnot forced, to go through it. Unlikeconditioning courses, confidence coursesare not run against time.

NONSTANDARD COURSES AND

OBSTACLES

SAFETY PRECAUTIONS

Instructors must always be alert tosafety. They must take every precaution to minimize injuries as soldiers gothrough obstacle courses. Soldiermust do warm-up exercises beforethey begin. This prepares them for thphysically demanding tasks ahead andhelps minimize the chance of injuryA cool-down after the obstacle course

is also necessary, as it helps the bodyrecover from strenuous exercise.

Commanders should use ingenuityin building courses, making good useof streams, hills, trees, rocks, andother natural obstacles. They musinspect courses for badly built ob-stacles, protruding nails, rotten logsunsafe landing pits, and other safetyhazards.

There are steps which designers cantake to reduce injuries. For exampleat the approach to each obstacle, they

should post an instruction board orsign with text and pictures showinghow to negotiate it. Landing pits for

jumps or vaults, and areas under oraround obstacles where soldiers mayfall from a height, should be filledwith loose sand or sawdust, All

Commanders may build obstaclesand courses that are nonstandard (thatis, not covered in this manual) in orderto create training situations based ont h e i r u n i t ' s M E T L .

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Obstacles for Vertical Climbing and Obstacles for Horizontal TraversingSurmounting

Horizontal obstacles may be ropes,These obstacles are shown at Figure pipes, or beams. (See Figure 8-4.)

8-3 and include the following:

!Climbing ropes that are 1 1/2 inches

wide and either straight or knotted.!Cargo nets.!Walls 7 or 8 feet high.!Vertical poles 15 feet high and 6 to

8 inches wide.

Figure 8-3

Figure 8-4

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Obstacles for Crawling Obstacles for Vaulting

These obstacles may be built of These obstacles should be 3 tlarge pipe sections, low rails, or wire. 3 1/2 feet high. Examples are fence(See Figure 8-5.) and low walls. (See Figure 8-6.)

Figure 8-5

Figure 8-6

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take their places in the normal rotation.Soldiers proceed from one obstacle tothe next until time is called. They thenassemble and move to the next group of obstacles.

Rules for the Course

Supervisors should encourage, butnot force, soldiers to try every obstacle.Soldiers who have not run the coursebefore should receive a brief orienta-tion at each obstacle, including an ex-planation and demonstration of thebest way to negotiate it. Instructorsshould help those who have problems.Trainers and soldiers should not try tomake obstacles more difficult by shak-

ing ropes, rolling logs, and so forth.Close supervision and common sensemust be constantly used to enhancesafety and prevent injuries.

Soldiers need not conform to anyone method of negotiating obstacles,but there is a uniformity in the generalapproach. Recommended ways to ne-

Red Group

This group contains the first six obstacles. These are described below an

numbered 1 through 6 in Figure 8-8Belly Buster. Soldiers vault, jump, oclimb over the log. They must bwarned that it is not stationary. Therefore, they should not roll or rock thlog while others are negotiating it.Reverse Climb. Soldiers climb the reverse incline and go down the otheside to the ground.Weaver. Soldiers move from one enof the obstacle to the other by weaving their bodies under one bar andover the next.

Hip-Hip. Soldiers step over each barthey either alternate legs or use thsame lead leg each time.Balancing Logs. Soldiers step up on log and walk or run along it whilekeeping their balance.Island Hopper. Soldiers jump fromone log to another until the obstacle i

gotiate obstacles are described below. negotiated.

Figure 8-8

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White Group

This group contains the second sixobstacles. These are described belowand numbered 7 through 12 in Figure

8-9.Tough Nut. Soldiers step over each Xin the lane.Inverted Rope Descent. Soldiers climbthe tower, grasp the rope firmly, andswing their legs upward. They hold therope with their legs to distribute theweight between their legs and arms.Braking the slide with their feet andlegs, they proceed down the rope. Sol-diers must be warned that they may getrope burns on their hands. This ob-stacle can be dangerous when the ropeis slippery. Soldiers leave the rope ata clearly marked point of release.Only one soldier at a time is allowed onthe rope. Soldiers should not shake orbounce the ropes. This obstacle re-quires two instructors--one on theplatform and the other at the base.Low Belly-Over. Soldiers mount thelow log and jump onto the high log.

They grasp over the top of the log withboth arms, keeping the belly area incontact with it. They swing their legsover the log and lower themselves tothe ground.

Belly Crawl. Soldiers move forwardunder the wire on their bellies to theend of the obstacle. To reduce the ten-dency to push the crawling surface, itis filled with sand or sawdust to the farend of the obstacle. The direction of negotiating the crawl is reversed fromtime to time.Easy Balancer. Soldiers walk up oneinclined log and down the one on theother side to the ground.Tarzan. Soldiers mount the lowest log,walk the length of it, then each higherlog until they reach the horizontal lad-der. They grasp two rungs of theladder and swing themselves into theair. They negotiate the length of theladder by releasing one hand at a timeand swinging forward, grasping a moredistant rung each time.

Figure 8-9

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Rifle Drills

Rifle drills are suitable activities for

fitness training while bivouacking or

during extended time in the field. Inmost situations, the time consumed indrawing weapons makes this activitycumbersome for garrison use. How-ever, it is a good conditioning activity,and the use of individual weapons intraining fosters a warrior’s spirit.

There are four rifle-drill exercisesthat develop the upper body. They arenumbered in a set pattern. The mainmuscle groups strengthened by rifledrills are those of the arms, shoulders,and back.

Rifle drill is a fast-moving methodof exercising that soldiers can do in aslittle as 15 minutes. With imagination,the number of steps and/or rifle exer-cises can be expanded beyond thosedescribed here.

EXERCISE PROGRESSION

The rifle-drill exercise normallybegins with six repetitions and in-creases by one repetition for each threeperiods of exercise. This rate contin-

ues until soldiers can do 12 repetitions.However, the number of repetitionscan be adjusted as the soldiers im-prove.

In exercises that start from the rifle-downward position, on the command“Move,” soldiers execute port arms andassume the starting position. At theend of the exercise, the command to

return soldiers to attention is “Positioof attention, move.”

In exercises that end in other thathe rifle-downward position, soldieassume that position before executinport arms and order arms.

These movements are done withocommand and need not be precisEffective rifle exercises are strenuouenough to tire the arms. When tharms are tired, moving them witprecision is difficult.

RIFLE DRILL EXERCISES

The following exercises are for u

in rifle drills.Up and Forward

This is a four-count exercise donat a fast cadence. (See Figure 8-12

Fore-Up, Squat

This is a four-count exercise donat a moderate cadence. (See Figur8-13.)

Fore-Up, Behind Back

This is a four-count exercise donat a moderate cadence. (See Figure 814.)

Fore-Up, Back Bend

This is a four-count exercise done moderate cadence. (See Figure 8- 15

Figure 8-12

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Log Drills

Log drills are excellent

for developing strength

and muscular endurance,

because they require the

muscles to contract

under heavy loads.

Log drills are team-conditioningexercises. They are excellent for de-

veloping strength and muscular endur-ance because they require the musclesto contract under heavy loads. Theyalso develop teamwork and add varietyto the PT program.

Log drills consist of six differentexercises numbered in a set pattern.The drills are intense, and teams shouldcomplete them in 15 minutes. Theteams have six to eight soldiers perteam. A principal instructor is re-quired to teach, demonstrate, and leadthe drill. He must be familiar withleadership techniques for conditioningexercises and techniques peculiar to logdrills.

AREA AND EQUIPMENT

Any level area is good for doing logdrills. All exercises are done from astanding position. If the group is largerthan a platoon, an instructor’s standmay be needed.

The logs should be from six to eightinches thick, and they may vary from14 to 18 feet long for six and eight sol-diers, respectively. The logs should bestripped, smoothed, and dried. The14-foot logs weigh about 300 pounds,the 18-foot logs about 400 pounds.Rings should be painted on the logs toshow each soldier’s position. When notin use, the logs are stored on a rackabove the ground.

FORMATION

All soldiers assigned to a log teamshould be about the same height at theshoulders. The best way to divide aplatoon is to have them form a singlefile or column with short soldiers infront and tall soldiers at the rear. Theytake their positions in the column ac-cording to shoulder height, not headheight. When they are in position, theyare divided into teams of six or eight.

The command is “Count off by sixe(or eights), count off.” Each team, iturn, goes to the log rack, shoulders log, and carries it to the exercise area

The teams form columns in front othe instructor. Holding the logs ichest position, they face the instructoand ground the log. Ten yards shoulseparate log teams within the columnsIf more than one column is used, 1yards should separate columns.

STARTING DOSAGE ANDPROGRESSION

The starting session is six repeti

tions of each exercise. The progression rate is an increase of one repetition for each three periods of exerciseSoldiers continue this rate until thedo 12 repetitions with no rest betweenexercises. This level is maintained until another drill is used.

START POSITIONS

The soldiers fall in facing their logwith toes about four inches away

Figure 8-16 shows the basic startingpositions and commands.

Right-Hand Start Position, Move

On the command “Move,” move thleft foot 12 inches to the left, andlower the body into a flatfooted squatKeep the back straight, head up, andarms between the legs. Encircle thfar side of the log with the left handPlace the right hand under the log

(See 1, Figure 8-16.)

Left-Hand Start Position, Move

This command is done the sameway as the preceding commandHowever, the left hand is under thlog, and the right hand encircles its faside. (See 2, Figure 8-16.)

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Right-Shoulder Position, Move left foot to the rear and stand up,facing left. Balance the log on the right

This command is given from the shoulder with both hands. (See 3,right-hand-start position. On the Figure 8-16.) This movement cannot

command “Move,” pull the log upward be done from the left-hand-start posi-in one continuous motion to the right tion because of the position of theshoulder. At the same time, move the hands.

Figure 8-16

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LOG-DRILL EXERCISES

The following are log-drillcises.

Exercise 2. Forward Bender

Start Position: Chest position, with

exer- feet about shoulder-width apart.(See 2, Figure 8-18.)

Cadence: Moderate.Exercise 1. Two-Arm Push-Up Movement A four-count exercise;

Start Position: Right- or left-shoulder position, with feet aboutshoulder-width apart. (See 1, Fig-ure 8-18.)Cadence: Moderate.Movement: A four-count exercise;at the count of --

“One’’-Push the log overhead untilthe elbows lock.“Two’’-Lower the log to the op-posite shoulder.

“Three’’-Repeat the action of countone.“Four’’-Recover to the start posi-tion.

at the count of --“One’’-Bend forward at the waistwhile keeping the back straightand the knees slightly bent.“Two’’-Recover to the start posi-

tion.‘Three’’-Repeat the action of countone.“Four’’-Recover to the start posi-tion.

Figure 8-18

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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 tokeep 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 countone.“Four’’-Recover to the start posi-tion.

Exercise 4. Side Bender

Start Position: Right-shoulder position with the feet about shoulder-width apart. (See 4, Figur

8- 19.)Cadence Moderate.Movement: A four-count exercisat the count of--

“One’’-Bend sideward to the leas far as possible, bending thleft knee.“Two’’-Recover to the start postion.“Three’’-Repeat the action ocount one.“Four’’-Recover to the start postion.

NOTE: After doing the requirenumber of repetitions, change shouders and do an equal number to thright side.

Figure 8-19

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Exercise 5. Half-Knee BendStart Position: Right- or lef t -shoulder position, with feet aboutshoulder-width apart, and fingerslocked on top of the log. (See 5,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.(NOTE: Pull forward and down-ward on the log throughout the exer-cise. )

Exercise 6. Overhead Toss (NOTE:Introduce this exercise only aftersoldiers have gained experience andstrength by doing the other exercisesfor several sessions.)

Start Position: Right-shoulder po-sition with the feet about shoul-der-width part. The knees are at aquarter bend. (See 6, Figure 8-20.)Cadence: Moderate.Movement: A four-count exercise;at the count of --

“One’’-Straighten the knees andtoss the log about 12 inchesoverhead. Catch the log withboth hands, and lower it toward

the opposite shoulder. As the logis caught, lower the body into aquarter bend.“Two’’-Again, toss the log intothe air and, when caught, returnit to the original shoulder.“Three’’-Repeat the action of countone.“Four’’-Recover to the start posi-tion.

Figure 8-20

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Aquatic Exercise SAMPLE TRAINING PROGRAM

Aquatics is a mode of physicaltraining which helps one attain andmaintain physical fitness through ex-ercises in the water. It is sometimescalled slimnastics. Aquatic trainingcan improve muscular endurance, CRendurance, flexibility, coordination,and muscular strength.

Because of its very low impact to thebody, an aquatic exercise program isideal for soldiers who are overweightand those who are limited due topainful joints, weak muscles, or pro-files. The body’s buoyancy helpsminimize injuries to the joints of thelower legs and feet. It exercises thewhole body without jarring the bonesand muscles. Leaders can tailor thevariety and intensity of the exercises tothe needs of all the soldiers in the unit.

Aquatic training is a good supple-ment to a unit’s PT program. Not onlyis it fun, it exposes soldiers to waterand can make them more comfortablearound it. Most Army installationshave swimming pools for conductingaquatic, physical training sessions.

SAFETY CONSIDERATIONS

One qualified lifeguard is neededfor every 40 soldiers at all aquatictraining sessions. Nonswimmers mustremain in the shallow end of the pool.They should never exercise in the deepend with or without flotation devices.

EQUIPMENT

Soldiers normally wear swim suitsfor aquatics, but they can wear boots

and fatigues 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.

‘Warm-Up

As in any PT session, a warm-up required. It can be done in the wateor on the deck. Allow five to seveminutes for the warm-up.

Conditioning Phase

Soldiers should exercise vigorouslto get a training effect. Energetimusic may be used to keep up thtempo of the workout. The followinare some exercises that can be used ian aquatic workout. (See Figure 8-21

Side Leg-Raises. Stand in chest tshoulder-deep water with either sidof the body at arm’s length to the waof the pool, and grasp the edge witthe nearest hand. Raise the outside lesideward and upward from the hipNext, pull the leg down to the startinposition. Repeat these actions. Thenturn the other side of the body to thwall, and perform the exercise witthe other leg. DURATION: 30 second(15 seconds per leg).

Leg-Over. Stand in chest-to shoulder-deep water, back facing the waof the pool. Reach backward with tharms extended, and grasp the pool’edge. Next, raise one leg in front othe body away from the wall, anmove it sideward toward the other legas far as it can go. Then, return the legto the front-extended position, andlower it to the starting position. Repeathese actions with the other leg, andcontinue to alternate legs. DURATION: 30 seconds ( 15 seconds per leg)

Rear Leg Lift. Stand in chest-toshoulder-deep water with hands onthe pool’s edge, chest to the wall. Raiseone leg back and up from the hipextend it, and point the foot. Thenpull the leg back to the starting position. Alternate these actions back andforth with each leg. DURATION: 20seconds (10 seconds each leg).

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bending the knees. Then, straightenand spread the legs with the top legextending backward. When the legs areextended and spread, squeeze them

back together (scissoring). Pull withthe top hand, and push with thebottom hand. The propulsive force of the kick will tend to cause the body torise to the water’s surface. DURA-TION 1 minute (2 sets, 30 secondseach, maximum effort).

Push Away. Stand in chest-toshoulder-deep water facing the pool’swall and at arm’s length from it. Graspthe pool’s edge, and bend the arms sothat the body is leaning toward thewall of the pool. Vigorously push the

chest back from the wall by straight-ening the arms. Then, with equalvigor, pull the upper body back to thewall. Repeat these actions. DURA-TION: 2 minutes (maximum effort).

Gutter Push-Ups. Stand in chest-to shoulder- deep water facing thepool’s wall. Place the hands on the edgeor gutter of the pool. Then, raise thebody up and out of the water while ex-tending the arms. repeat this action.DURATION: 2 minutes (4 sets, 30seconds each with 5-second rests be-

tween sets).

Front Flutter Kick. Stand in chest-to shoulder-deep water facing the pool’swall. Grasp the pool’s edge or gutterand assume a prone position with legsextended just below the water’s sur-face. Then, kick flutter style, toespointed, ankles flexible, knee jointloose but straight. The Iegs shouldsimulate a whip’s action. DURATION1 minute (2 sets, 30 seconds each).

Running. Move in a running gait

in chest-to shoulder-deep water witharms and hands under the water’ssurface. This activity can be stationary,or the exerciser may run from poolsideto poolside. Runners must concentrateon high knee action and good armmovement. DURATION 10 to 20

The Engine. Stand in chest-toshoulder-deep water, arms straight andin front of the body and parallel to thewater with the palms facing down-

ward. While walking forward, raisethe left knee to the left elbow, thenreturn to the starting position. Con-tinuing to walk forward, touch theright knee to the right elbow, andreturn to the starting position. Be sureto keep the arms parallel to the waterthroughout the exercise. DURATION1 to 2 minutes (2 sets).

Cool-Down

This is required to gradually bringthe body back to its pre-exercise state.

It should last from five to seven min-utes.

minutes.

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Factors that affect the content othe sports program differ at everArmy installation and unit. Initiativand ingenuity in planning are the mo

vital assets. They are encouraged ithe conduct of every program.

OBJECTIVES

A well-organized and execut

intramural program yields the follow

ing:

• Team spirit, the will to win, con

dence, aggressiveness, and team

work. All are vital to combat effe

tiveness.

• A change from the routine PT pr

gram.• The chance for all soldiers to tak

part in organized athletics.

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 activitiesand athletic events that commanderscan use to add variety to a unit’sphysical fitness program. There is alsoa section on developing a unit intramu-ral program. Athletic and competi-tive fitness activities are sports eventswhich should only be used to supple-ment the unit’s PT program. Theyshould never replace physical trainingand conditioning sessions but, rather,should exist to give soldiers a chancefor healthy competition. Only through

consistent, systematic physical condi-tioning can the fitness components bedeveloped and maintained.

Crucial to the success of any pro-gram is the presence and enthusiasm of the leaders who direct and participatein it. The creativity of the physicaltraining planners also plays a large role.Competitive fitness and athletic activi-ties must be challenging. They must bepresented in the spirit of fair play andgood competition.

It is generally accepted that com-

petitive sports have a tremendous posi-tive influence on the physical andemotional development of the partici-pants. Sports competition can enhancea soldier’s 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 giveall soldiers a chance to participate insports activities. A unit-level intra-mural program can help achieve thisimportant goal. DA Pam 28-6 de-scribes how to organize various unit-level intramural programs.

ORGANIZATION

The command level best suited toorganize and administer a broad intramural program varies according to aunit’s situation. If the objective omaximum participation is to beachieved, organization should start acompany level and then provide com-

petition up through higher unit levelsEach command level should have itsown program and support the nexhigher 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 sportsprogram. A detailed SOP should alsobe published.

Personnel

Leaders at all levels of the intramu-ral program should plan, organize, andsupervise it. Appointments at all

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Figure 9-1

Figure 9-2

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a standard football field. The otherfour groups start the game between thedesignated 10-yard segments of thefield. (See Figure 9-3.) The goalies

and all other players must stay in theirassigned areas throughout the game.The only exceptions are midfielderwho stand between the 35- and 45-yard lines. These players may occupyboth their assigned areas and the 10-yard free space at the center of thefield.

The Game

The game starts with all playersinside their own areas and midfielder

on their own 40-yard line. The nineballs are placed as follows. Four are oneach 45-yard line with at least fiveyards between balls. One is centeredon the 50-yard line. The signal to startplay is one long whistle blast. Playersmust pass the balls through the oppos-ing team’s defenses into the goal areausing only their feet or heads. Thefirst team whose goalies have five ballswins a point. The game then stops, andthe balls are placed for the start of anew set. The first team to score five

points wins.

There are no time-outs except incase of injury, which is signaled by twosharp whistle blasts. The teams changepositions on the field after each set.

Team members move to different zonesafter the set.

Rules

A ball is played along the ground orover any group or groups of players.The ball may travel any distance if it isplayed legally.

Goalies may use their hands inplaying the ball and may give a ball toother goalies on their team. For a setto 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 forthe rest of the set and one additionalset. He also removes players for therest of the set if they step on or over aboundary or sideline or use their handsoutside the goal area.

If a goalie steps on or over aboundary or sideline, the referee takesthe ball being played plus another ballfrom the goalie’s team and gives these

balls to the nearest opposing player. If

Figure 9-3

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the team has no other ball in the goalarea, the referee limits the penalty tothe ball that is being played.

If a ball goes out of bounds, thereferee retrieves it. The team thatcaused it to go out of bounds or overthe goal line loses possession. Thereferee puts the ball back into play byrolling it to the nearest opposing player.

PUSHBALL

This game requires a large pushballthat is five to six feet in diameter. Italso requires a level playing surfacethat is 240 to 300 feet long and 120 to150 feet wide. The length of the fieldis divided equally by a center line.Two more lines are marked 15 feetfrom and parallel to the end lines andextending across the entire field. (SeeFigure 9-4.)

Players

There are 10 to 50 soldiers on eachof two teams.

The Game

The object of the game is to sendthe ball over the opponent’s goal lineby pushing, rolling, passing, carryingor using any method other than kick-ing the ball.

The game begins when the ball isplaced on the centerline with the op-posing captains three feet away fromit. The other players line up 45 feetfrom the ball on their half of the field.At the referee’s starting whistle, thecaptains immediately play the ball,and their teams come to their aid.

At quarter time, the ball stays deadfor two minutes where it was when thequarter ended. At halftime, the teamsexchange goals, and play resumes as ifthe game were beginning.

A team scores a goal when it sendsthe ball across the opposing team’s endline. A goal counts five points. Theteam that scores a goal may then tryfor an extra point. For the extra point,the ball is placed on the opposingteam’s 5-yard line, and the teams line

Figure 9-4

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up across the field separated by thewidth of the ball. Only one player mayplace his hands on the ball. The playerwho just scored is directly in front of

the ball. At the referee’s signal, theball is put into play for one minute. If any part of the ball is driven across thegoal line in this period, the offensescores one point. The defense may notscore 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 acrossthe back of an opponent’s legs as he isrunning or standing. Force may le-gally be applied to all opponents whetherthey are playing the ball or not. Aplayer who strikes or clips an opponentis removed from the game, and histeam is penalized half the distance toits goal.

When any part of the ball goes outof bounds, it is dead. The teams lineup at right angles to the sidelines.They should be six feet apart at thepoint where the ball went out. Thereferee tosses the ball between theteams.

When, for any reason, the ball istied up in one spot for more than 10seconds, the referee declares it dead.He returns the ball into play the sameway he does after it goes out of bounds.

STRATEGY PUSHBALL

Strategy pushball is similar to push-ball except that it is played on twoadjacent fields, and opposing teamssupply soldiers to the games on both

fields. Team commanders assess thesituation on the fields and distributetheir soldiers accordingly. The com-mander decides the number of soldiers

used, within limits imposed by therules. This number may be adjustedthroughout the game. Play on bothfields occurs at the same time, but eachgame progresses independently. At theend of play, a team’s points from bothfields are added together to determinethe overall winner.

This game requires two pushballsthat are five to six feet in diameter.Pull-over vests or jerseys of two dif-ferent colors are used by each team fora total of four different colors. Start-

ers and reserves should be easily dis-tinguishable. Starters and substitutesshould wear vests of one color, whilethe team commander and reserves wearvests of the second color.

Players may wear any type of ath-letic shoes except those with metalcleats. Combat boots may be worn, butextra caution must be used to preventinjuries caused by kicking or steppingon other players. Soldiers wearingillegal equipment may not play untilthe problem has been corrected.

The playing area is two lined-off fields. These are 240 to 300 feet longby 120 to 150 feet wide. They areseparated lengthwise by a 20-foot-wide divider strip. The length of eachfield is divided equally by a centerlinethat is parallel to the goal lines. Linesare also marked 45 feet from each sideof the centerline and parallel to it. Thelines extend across both fields. Di-mensions may be determined locallybased on available space and the numberof players. The space between thefields is the team area. Each teamoccupies the third of the team spacethat immediately adjoins its initialplaying field.

Time periods should be adjusted tosuit weather conditions and soldiers’fitness levels.

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Players Runners serve at least one periodthey may not play during that period

There are 25 to 40 soldiers on each They are allowed on the field onlteam. A typical, 25-member team has during breaks in play after a dead bal

the following: or goal.One team commander. He is respon-sible for overall game strategy andfor determining the number and po-sitions of players on the field.Sixteen starting members. Eight areon each field at all times; one isappointed field captain.Four reserve members. These areplayers the team commander des-ignates as reinforcements.Three substitutes. These are re-placements for starters or reserves.

One runner. He is designated toconvey messages from the teamcommander to field captains.The proportion of soldiers in each

category stays constant regardless of the total number on a team. Before theevent, game organizers must coordi-nate with participating units and agreeon the number on each team.

Reserves are used at any point ithe game on either field and are committed as individuals or groups. Themay enter or leave the playing field aany time whether the ball is in play onot. Team commanders may enter thgame as reserves if they see the neefor such action.

Reserves, substitutes, and startinmembers may be redesignated into anyof the other components on a one-forone basis only during dead balls, in

jury time-outs, or quarter- and halftime breaks. A reserve may becomea starter by switching vests with anoriginal starter, who then becomes reserve.

When possible, senior NCOS andofficers from higher headquarters oother units should be used as officialsPlayers must not question an official’

Figure 9-5

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authority during play. Otherwise, thegame can quickly get out of control.

Chain -o f -command personne lshould act as team commanders and

field captains whenever possible.

The Game

The object is to propel the ball overthe opponent’s goal line by pushing,rolling, passing, carrying, or using anymeans other than kicking.

The game is officiated by two refe-rees on each field, a chief umpire, anda scorekeeper. Referees concentrateon player actions so that they can

quickly detect fouls and assess penal-ties. The chief umpire and score-keeper occupy any area where theycan best officiate the games. The chief umpire monitors the use of substitutesand reserves and ensures smooth prog-ress of the games on both fields. Thenumber of officials may be increasedif teams have more than 25 players.Referees use their whistles to stop andstart play except at the start and end of each quarter. The scorekeeper, whotimes the game with a stopwatch, starts

and ends each quarter and stops playfor injuries with some noisemakerother than a whistle. He may use suchdevices as a starter’s pistol, klaxon, orair horn.

The game begins after the ball isplaced on each field’s center mark.Opposing field captains are three feetfrom the ball (six feet from the center-line). The rest of the starters are linedup 45 feet from the ball on their half of the field. (See Figure 9-5.) At thescorekeeper’s signal, field captains

immediately play the ball, and theirteams come to their aid.

Starters may be exchanged betweenthe fields if the minimum number of starters or substitutes per field ismaintained.

Substitutes may enter the game onlyduring breaks in play after a deadball, goal, or time-out for injury.

A substitute may not start to play untilthe player being replaced leaves thefield.

When any part of the ball goes out

of bounds, it is dead. The teams lineup at right angles to the sidelines; theyare 10 feet apart at the point where theball went out of bounds. The refereeplaces the ball between the teams at apoint 15 feet inside the sideline. Playresumes when the referee blows thewhistle.

When the ball gets tied up in onespot for more than 10 seconds for anyreason, the referee declares it dead. Herestarts play as with an out-of-boundsdead 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 fieldwhile dead balls are restarted on theother.

At each quarter break, the ball stayson the spot where it was when thequarter ended. The next quarter, sig-naled by the scorekeeper, starts as itdoes after a ball goes out of bounds. Athalftime the teams exchange goals, andplay resumes as if the game werebeginning.

A goal is scored when any part of the ball breaks the plane of the goalline between the sidelines. A goalcounts one point. At the end of thefourth quarter, the points of each teamfrom both fields are added together todetermine the winner.

If there is a tie, a three-minuteovertime is played. It is played thesame as in regulation play, but only onefield is used, with starting squads fromboth teams opposing each other. Forcontrol purposes, no more than 15

players per team are allowed on thefield at once. The team with morepoints at the end of the overtime winsthe game. If the game is still tied whentime expires, the winner is the teamthat has gained more territory.

The game continues until four 10-minute quarters have been played.There is a 10-minute halftime between

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the second and third quarters. Theclock stops at quarter breaks andhalftime. Time-out is allowed only forserious injury. Play is then stopped onboth fields.

Rules

Players may use any means of inter-fering with their opponents’ progress,but they are penalized for striking orclipping opponents or throwing themto the ground. These penalties areenforced by the referees. Force maybelegally applied to any opponent whetheror not they are playing the ball. Block-ing is allowed if blockers stay on their

feet and limit contact to the spacebetween waist and shoulders. Blockersmay not swing, throw, or flip theirelbows or forearms. Tackling opposingsoldiers who are playing the ball isallowed. The chief umpire or anyreferee may call infractions and im-pose penalties for unsportsmanlikeconduct or personal fouls on eitherfield. Penalties may also be called forinfractions committed on the field orsidelines during playing time, quarter-and halftime breaks, and time-outs.

Personal fouls are called for the fol-lowing:! Illegal blocking (below an oppo-

nent’s waist).!

Clipping (throwing the body acrossthe back of the opponent’s legs as heis running or standing).

!Throwing an opponent to the ground

(that is, lifting and dropping orslamming a player to the ground instead of tackling cleanly).

!

Spearing, tackling, or piling on anopponent 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

the referee judges to be excessive anblatant. It is also called against player on the sidelines who interferewith the ball or with his opponents othe field. A player who violates thesrules should be removed from thgame and made to run one lap arounboth playing fields. A penalizeplayer leaves the team shorthandeuntil he completes the penalty lap anthe next break in play occurs on thfield from which he was removedThe penalized player or a substitutthen enters the game. Referees andthe chief umpire may, at their discretion, eject any player who is a chroniviolator or who is judged to be danger

ous to other players, Once ejected, thplayer must leave both the field oplay and team area. Substitutes foejected players may enter during thnext break in play that follows a goascored by either team. They enter onthe field from which the players werejected.

BROOM-BALL HOCKEY

This game is played on ice or frozen field using hockey rules. Play

ers wear boots with normal soles andcarry broom-shaped sticks with whichthey hit the ball into the goals.

The object of this game is for teamto score goals through the opponent’defenses. Using only brooms, playerpass the ball through the opposingteam to reach its goal. The first teamto score five points wins. Broom balprovides a good cardiorespiratory workout.

Players

There are 15 to 20 players on eachteam. One is a goalie and the others aredivided into three equal groups. Thegoalie plays in the goal area of astandard soccer or hockey field oalong the goal line if the two opposinggoals are the same size. One socceball, or some other type of inflated

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ball, is used. The players need nopadding.

The three groups begin the game incenter field. All players must stay intheir designated space throughout thegame. A diagram of the field is shownat Figure 9-6.

The Game

The face-off marks the start of thegame, the second half, and the restartof play after goals. Each half lasts 15minutes. For the face-off, each playeris on his own half of the field. Allplayers, except the two centers, areoutside the center circle. The referee

places the ball in the center of thecircle between the two centers. Thesignal to begin play is one long blast onthe whistle. The ball must travelforward and cross the center circlebefore being played by another player.There are no time-outs except forinjury. The time-out signal is twosharp whistle blasts.

Rules

All players, including goalies, must

stay inside their legal boundaries at all

times. Only goalies may use theirhands to play the ball, but they mustalways keep control of their sticks.Other players must stay in their re-spective zones of play (Attack, De-fense, Centerfield). The ball is playedalong the ground or over one or moregroups of players. It may travel anydistance as long as it is legally played.

The referee calls infractions andimposes penalties. Basic penalties arethose called for the following:!

Unnecessary roughness or danger-ous play. (The player is removedfrom the game; he stays in thepenalty box for two minutes.)

!

Ball out-of-bounds. (The team that

caused it to go out loses posses-sion, and the opposing team puts theball back into play by hitting it tothe nearest player.)

!Use of hands by a player other than

a goalie. (The player must stay inthe penalty box one minute.)

! Improper crossing of boundaries.

(When a member of the team in pos-session of the ball crosses the boundary line of his zone of play, posses-sion will be awarded to the otherteam.)

Figure 9-6

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Orienteering

Orienteering combinesmap reading, compass

use, and terrain study

with strategy,

competition, and

exercise.

Orienteering is a competitive formof land navigation. It combines map

reading, compass use, and terrain studywith strategy, competition, and exer-cise. This makes it an excellent activityfor any training schedule.

An orienteering course is set up byplacing control points or marker signsover a variety of terrain. The orienteeror navigator uses a detailed topogra-phical map and a compass to negotiatethe course. The map should be 1:25,000scale or larger. A liquid-filled orien-teering compass works best. The baseof the compass is transparent plastic,

and it gives accurate readings on therun. The standard military, lensaticcompass will work even though it is notspecifically designed for the sport.

The best terrain for an orienteeringcourse is woodland that offers variedterrain. Several different courses canbe setup in an area 2,000 to 4,000 yardssquare. Courses can be short andsimple for training beginners or longerand more difficult to challenge theadvanced competitors.

The various types of orienteering

are described below.

CROSS-COUNTRY ORIENTEERING

This popular type of orienteering isused in all international and champi-onship events. Participants navigate toa set number of check or control pointsin a designated order. Speed is impor-tant since the winner is the one whoreaches all the control points in theright order and returns to the finisharea in the least time.

SCORE ORIENTEERING

Quick thinking and strategy aremajor factors in score orienteering. Acompetitor selects the check-points tofind based on point value and location.Point values throughout the course arehigh or low depending on how hard the

markers are to reach. Whoever collecthe most points within a designatetime is the winner. Points are deducted for returning late to the finis

area.

LINE ORIENTEERING

Line orienteering is excellent fotraining new orienteers. The route premarked on the map, but checkpoints are not shown. The navagatotries to walk or run the exact maroute. While negotiating the course, hlooks for checkpoints or control-markesigns. The winner is determined bthe time taken to run the course an

the accuracy of marking the contropoints when they are found.

ROUTE ORIENTEERING

This variation is also excellent fobeginners. The navigator follows route that is clearly marked with signor streamers. While negotiating thcourse, he records on the map throute being taken. Speed and accuracof marking the route determine thwinner.

NIGHT ORIENTEERING

Competitors in this event carrflashlights and navigate with map andcompass. The night course for crosscountry orienteering is usually shortethan the day course. Control points armarked with reflective material or dimlights. Open, rolling terrain, which ipoor for day courses, is much morchallenging at night.

URBAN ORIENTEERING

Urban orienteering is very similato traditional types, but a compasstopographical map, and navigation skillare not needed. A course can be set upon any installation by using a map othe main post or cantonment areaSoldiers run within this area looking

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for coded location markers, which arenumbered and marked on the mapbefore the start. This eliminates theneed for a compass. Soldiers only need

a combination map-scorecard, a watch,and a pencil. (Figure 9-7 shows asample scorecard.)

Urban orienteering adds varietyand competition to a unit’s PT pro-gram and is well suited for an intra-mural program. It also provides a goodcardiovascular workout.

Participants and Rules

Urban orienteering is conductedduring 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 shouldhave similar running ability. A handi-cap is given to slower teams. (See Fig-ure 9-8.) At the assembly area, eachteam gets identical maps that show the

Figure 9-7

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Figure 9-9

leave the assembly area at the sametime. One to two hours is the optimaltime for conducting the activity. Asample location marker is shown atFigure 9-9.

For this example, team number 54found 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 thelocation’s marker number. When thelocation marker code is deciphered,

the team moves on to the next markerof its choice. Each team goes to asmany markers as possible within theallotted time. After all teams havefound as many location markers aspossible and have turned in their map/scorecards, the points are computed bythe orienteering marshal to determinethe teams’ standings. He has the keyto all the points and can determineeach team’s accuracy. Handicap pointsare then added. Each soldier getspoints if his 2-mile-run time is slowerthan 12 minutes. (See Figure 9-8.)The teams’ standings are displayedshortly after the activity ends.

Safety Briefing

The orienteering marshal gives asafety briefing before the event starts.He reminds soldiers to be cautious

while running across streets and toemphasize that team members shouldalways stay together.

Set Up and Materials

The course must be well thought outand set up in advance. Setting uprequires some man-hours, but the coursecan be used many times. The majortasks are making and installing location

markers and preparing map/scorecardcombinations. Once the location markernumbers are marked and color codedon the maps, they are covered withcombat acetate to keep them useful fora long time. Combat acetate (alsocalled plastic sheet) can be purchasedin the self-service supply center storeunder stock number 9330-00-618-7214.

The course organizer must decidehow many location markers to makeand where to put them. He should usecreativity to add excitement to the

course. Suggestions for locations to putpoint markers are as follows: at inter-sections, along roads in the tree line, onbuilding corners, and along creek bedsand trails. They should not be too hardto find. To help teams negotiate thecourse, all maps must be preciselymarked to correspond with the place-ment of the course-location markers.

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Unit Olympics

The unit olympics is a multifacetedevent that can be tailored to any unit toprovide athletic participation for allsoldiers. The objective is to incorpo-

Unit olympics rate into a team-level competition

incorporate athletic athletic. events that represent all five

events that represent all fitness components. The competition

five fitness components. can be within a unit or between com-peting units. When conducted with en-thusiasm, it promotes team spirit andprovides a good workout. It is a gooddiversion from the regular PT session.

A unit olympics, if well promotedfrom the top and well staged by theproject NCO or officer, can be a good

precursor to an SDT or the EIB test.

TYPES OF EVENTS

The olympics should include eventsthat challenge the soldiers’ muscularstrength and endurance, aerobic en-durance, flexibility, agility, speed, andrelated sports skills.

Events can be held for both indi-viduals and teams, and they should bedesigned so that both male and femalesoldiers can take part. Each soldier

should be required to do a minimumnumber of events. Teams should weara distinctively marked item such as aT-shirt or arm band. This adds char-acter to the event and sets teams apartfrom each other. A warm-up shouldprecede and a cool-down should followthe events.

The following are examples of ath-letic events that could be included in aunit olympics:

Push-Up Derby

This is a timed event using four-member teams. The objective is for theteam to do as many correct push-ups aspossible within a four-minute timelimit. Only one team member doespush-ups at a time. The four teammembers may rotate as often as de-sired,

Sandbag Relay

This event uses four-man teams foa running relay around a quarter-miltrack carrying sandbags. One playefrom each team lines up at the startinline with a full sandbag in each handHe hands the sandbags off to a teammate when he finishes his part of thrace. This continues until the last teamplayer crosses the finish line. Placingare determined by the teams’ order ofinish.

Team Flexibility

In this event, if teams are numerically equal, all members of each teamshould participate. If not, as manyteam members should participate apossible. Each team’s anchor personplaces his foot against a wall or a curbHe stretches his other foot as far awayas possible as in doing a split. The nexteam member puts one foot against theanchor man’s extended foot and does split-stretch. This goes on until alteam members are stretched. Theycover as much distance as possiblekeeping in contact with each other

The team that stretches farthest fromthe start point without a break in theichain is the winner.

Medicine-Ball Throw

This event uses four-member teamsThe teams begin by throwing the balfrom the same starting line. When ilands, the ball is marked for each teamthrower, and the next team playerthrows from this spot. This is repeateduntil all the team’s players have thrown

The team whose combined throwscover the most distance is the winner

Job-Related Events

The organizer should use his imagi-nation when planning activities. Hemay incorporate soldier skills requiredof an MOS. For instance, he could

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devise a timed land-navigation eventgeared toward soldiers with an MOS of 11 C. The team would carry an 81 -mmmortar (tube, tripod, and baseplate) tothree different locations, each a mileapart, and set it up in a firing configu-ration. This type of event is excellentfor fine-tuning job skills and is alsophysically challenging.

OPENING CEREMONY

The commander, ranking person,or ceremony host gives an inspira-tional speech before the opening cere-monies, welcoming competitors andwishing them good luck. The olympics

is officially opened with a torch light-ing. This is followed by a shortsymbolic parade of all the teams. Theteams are then put back into forma-tion, and team captains lead motivat-ing chants. The master of ceremonies

(MC) announces the sequence of eventsand rules for each event. The gamesthen begin.

JUDGING AND SCORING

The MC should have one assistantper team who will judge that one teamduring each event. Assistants giveinput on events that need a numericalcount. The MC monitors the pointaccumulation of each team. Points areawarded 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 splitequally between them. After thecompetition ends, the totaled pointscores for each team are figured. Thefirst- through fourth-place teams arethen recognized.

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Commanders must

develop prgrams that

train soldiers to

maximize their physical

performance.

The goal of the Army’s physicalfitness program is to improve each

soldier’s physical ability so he cansurvive and win on the battlefield.Physical fitness includes all aspects of physical performance, not just per-formance on the APFT. Leaders mustunderstand the principles of exercise,the FITT factors, and know how toapply them in order to develop a soundPT program that will improve all thefitness components. To plan PT suc-cessfully, the commander and MFTmust know the training managementsystem. (See FM 25-100.)

Commanders should not be satisfiedwith merely meeting the minimumrequirements for physical training whichis having all of their soldiers pass theAPFT. They must develop programsthat train soldiers to maximize theirphysical performance. Leaders shoulduse incentives. More importantly, theymust set the example through their ownparticipation.

The unit PT program is the com-mander’s program. It must reflect his

goals and be based on sound, scientificprinciples. The wise commander alsouses his PT program as a basis forbuilding team spirit and for enhancingother training activities. Tough, real-istic training is good. However, leadersmust be aware of the risks involvedwith physical training and related ac-tivities. They should, therefore, planwisely to minimize injuries and acci-dents.

Steps in Planning

STEP 1: ANALYZE THE MISSION

When planning a physical fitnessprogram, 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 wartimemission drives training.” A careful

analysis of the mission, coupled wthe commander’s intent, yields mission-essential task list (METLunit must perform.

Regardless of the unit’s sizemission, reasonable goals are essentAccording to FM 25-100, the goshould provide a common directfor all the commander’s programs systems. An example of a goal isfollows because the exceptional phcal fitness of the soldier is a critcombat-multiplier in the divisionmust be our goal to ensure that soldiers are capable of roadmarch12 miles with a 50-pound load in than three hours.

STEP 2: DEVELOP FITNESSOBJECTIVES

Objectives direct the unit’s effby prescribing specific actions. Tcommander, as tactician, and the Mas physical fitness advisor, must alyze the METL and equate thisspecific fitness objectives. Exampof fitness objectives are the followi!

Improve the unit’s overall levelstrength by ensuring that all s

diers in the unit can correctly pform at least one repetition withpercent of their bodyweight on overhead press using a barbell.

! Improve the unit’s average APscore through each soldier obtaing a minimum score of 80 poon the push-up and sit-up eveand 70 points on the 2-mile ru

! Decrease the number of physitraining injuries by 25 percthrough properly conducted traing.

The commander and MFT idenand prioritize the objectives.

STEP 3: ASSESS THE UNIT

With the training objectives estlished, the commander and MFT ready to find the unit’s current fitnlevel and measure it against the desilevel.

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There are three distinct steps inplanning a unit's daily physical train-ing activities. They are as follows:1. Determine the minimum frequency

of training. Ideally, it should in-

inc lude three ca rd ioresp i ra tory and t h r e e m u s c u l a r c o n d i t i o n i n g s e s - 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 t o p i c , s e e C h a p t e r s 1 , 2 , a n d 3 .3. Determine the intensity and time of

the selected activity. (See the FITT factors in Chapter 1.)

Each activity period should includea warm-up, a workout that developscardiorespiratory fitness and/or mus-cula r endurance and s t rength , and acool-down. (See Figure 10-1).

At the end of a well-planned anexecuted PT session, all soldiers shoufeel that they have been physicalstressed. They should also understan

the objective of the training sessiand how it will help them improtheir fitness levels.

STEP 7: CONDUCT ANDEVALUATE TRAINING

The commander and MFT no

begin managing and supervising thday-to-day training. They evaluahow the training is performed bmonitoring its intensity, using THR muscle failure, along with the duratio

of the daily workout.The key to evaluating training is

determine if the training being coducted will result in improvements physical conditioning. If not, thtraining needs revision. Leaders shou

Figure 10-1

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Figure 10-2

not be sidetracked by PT that is all intervals. Local “Fit to Win” coordina-form and little substance. Such train-ing defeats the concept of objective-based training and results in littlebenefit to soldiers.

Education

Teaching soldiers about physicalfitness is vital. It must be an ongoingeffort that uses trained experts likeMFTs. Soldiers must understand whythe program is organized the way it isand what the basic fitness principlesare. When they know why they aretraining in a certain way, they aremore likely to wholeheartedly takepart. 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. Classroominstruction in subjects such as prin-ciples of exercise, diet and nutrition,tobacco cessation, and stress manage-ment should be held at regular

tors (AR 600-63) can help developclasses on such subjects.

Common Errors

There are some common errors inunit programs. The most commonerror concerns the use of unit runs.When all soldiers must run at the samepace as with a unit run, many do notreceive a training effect because theydo not reach their training heart rate(THR). The least-fit soldiers of theunit may be at risk because they maybe training at heart rates above theirTHR. Another error is exclusivelyusing activities such as the “daily dozen.”

These exercises emphasize form oversubstance and do little to improvefitness.

Yet another error is failing to strikea balance in a PT program between CRendurance training and muscular en-durance and strength training. Inaddition, imbalances often stem from alack of variety in the program which

Total fitness should be

reinforced throughout

each soldier's career by

classroom instruction.

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leads to boredom. The principles of exercise are described in Chapter 1,and their application is shown in thesample program below.

A Sample Program

The following sample program showsa commander’s thought processes as hedevelops a 12-week fitness trainingprogram for his unit.

Captain Frank Jones’s company has just returned from the field where itcompleted an ARTEP. Several injuriesoccurred including a broken foot, re-sulting from a dropped container, andthree low back strains. After evaluat-ing his unit during this ARTEP, CPT

Jones concluded that its level of physi-cal fitness was inadequate. He thoughtthis contributed to the injuries andpoor performance. The soldiers’ flexi-bility was poor, and there was anapparent lack of prior emphasis on,and training in, good lifting tech-niques. This, combined with poorflexibility in the low back and ham-strings, may have contributed to theunacceptably high number of low backstrains. Captain Jones decided to askthe battalion’s MFT to help him

velop a good unit program forcompany. They went throughfollowing 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

de-

thethe

ARTEP manual to find the most physcally demanding, mission-oriented taskthe unit performs. The analysis showethat, typically, the company does tactical road march and then occupie

a position. It establishes a perimeteimproves its positions, and selects anprepares alternate positions. One the most demanding missions while iposition requires soldiers to move bhand, for 15 to 30 minutes, equipmeweighing up to 95 pounds. If his unreceived artillery fire, it would need tbe able to move to alternate positionas quickly as possible. This requiremuch lifting, digging, loading, unloading, and moving of heavy equipment. All of these tasks require goo

muscular endurance and strength ana reasonable level of cardiorespiratorendurance.

DEVELOP FITNESS OBJECTIVES

Next, CPT Jones reviewed his batalion commander’s physical traininguidance. It showed that the commander was aware that the unit’s taskrequire muscular endurance anstrength and cardiorespiratory fitnesThe guidance and objectives issued ar

as follows:a. Units will do PT five days a wee(0600-0700) when in garrison. In thfield, organized PT will beat the commander’s discretion.

Captain Jones determined that thmajor PT emphasis should be to improve muscular endurance and strengthHe based this on his unit’s missiontraining schedule, available resourceand on his commander’s guidance anobjectives. With this information anthe MIT’s recommendations, CPT Jone

developed the following fitness objectives.!

!

!

Improve the unit’s overall level omuscular endurance and strengthImprove the unit’s overall level oflexibility.Improve the unit’s average APFTscore. Each soldier will score aleast 80 points on the push-up an

First, they analyzed the recently

completed ARTEP and reviewed the

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sit-up events and 70 points on the2-mile run.

! Improve the unit’s road marchingcapability so that 100 percent of theunit can complete a 12-mile road

march with a 35-pound load in atleast 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 theunit’s latest APFT and came up withthe 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 followingareas: road march performance,strength, flexibility, substance abuse,and profiled soldiers.

Following the MFT’s recommenda-ions, subordinate leaders made the

following assessments/determinations:! Eighty-eight percent of the com-

pany finished the 12-mile roadmarch with a 35-pound load inunder 3 hours 30 minutes.

!A formation toe-touch test revealedthat over half the company couldnot touch their toes while theirknees were extended.

! Thirty percent of the unit uses to-bacco.

! Two soldiers are in the overweight

program.! Eight percent of the unit is now on

temporary profile, most from backproblems.

DETERMINE TRAININGREQUIREMENTS

The next step CPT Jones accom-plished was to determine the training

requirements.Training requirements are deter-mined by analyzing the training resultsand the data obtained from the unit as-sessment. The next step is to comparethis data to the standards identified inthe training objectives. When per-formance is less than the establishedstandard, the problem must be ad-dressed and corrected.

Captain Jones established the fol-lowing training requirements.

Units will do flexibility exercises

during the warm-up and cool-downphase of every PT session. During thecool-down, emphasis on will be placedon developing flexibility in the lowback, hamstrings, and hip extensormuscle groups.

Each soldier will do 8 to 12 repeti-tions of bent-leg, sandbag dead-lifts atleast two times a week to developstrength. 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 timesa week.

Each soldier will perform timed setsof push-ups and sit-ups.

Each soldier will train at least 20 to30 minutes at THR two to three timesa week.

Road marches will be conducted atleast 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 areidentified, the next step is to use themto design fitness tasks which relate to

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the fitness objectives. In developingthe fitness tasks, CPT Jones mustaddress collective, individual, and leadertasks as well as resources required.

Fitness tasks provide the framework

for accomplishing the training require-ments. By accurately listing the fitnesstasks that must be done and the re-sources required to do them, the sub-sequent step of developing a trainingschedule is greatly facilitated.

An example of designing fitnesstasks is provided in Figure 10-3 byusing the activities which might occurduring one week of physical training.

The collective tasks for the unit areto perform the following: developmuscular endurance and strength, im-

prove CR endurance, and improveflexibility.

The individual tasks all soldiersmust perform during the week are asfollows. For developing strength andmuscular endurance, they must per-form appropriate strength circuit exer-cises, PREs, sandbag circuits, to in-clude performing bent-leg dead liftsexercises, and training for push-up/s it -up improvement. To improvecardiorespiratory endurance, they must

do ability-group runs, interval traiing, road marching, and they must caculate their THR and monitor THwhen appropriate. To improve theflexibility, they must do stretching e

ercises during their daily warm-uand cool-down.

The leader’s tasks are to organiand supervise all strength- and muscendurance-training sessions and Ctraining sessions so as to best meet arelated fitness objectives. Similarlthe leader must organize and superviall warm-up and cool-down sessionto best meet the fitness objectives fthe development and maintenance flexibility.

To provide specific examples o

leaders tasks in the area of training fstrength and muscle endurance, thleader will ensure the following:!Each strength- and/or muscle en

durance-training session works athe major muscle groups of thbody.

! High priority is given to traininthose muscles and muscle groupused in mission-essential tasks.

! Areas where weaknesses exiswith respect to strength/muscl

Figure 10-3

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endurance, are targeted in all work- chapters are used to organize trainingouts. 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 strengthThe duration of each strength train- room, a gym, a PT field, a runninging session is 20-40 minutes. track and/or running trails, and sand-Soldiers train to muscle failure. bags.All the principles of exercise, toinclude regularity, overload, re- DEVELOP A TRAINING SCHEDULEcovery, progression, specificity, bal-ance are used. The next step was to develop aIn 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.

Figure 10-4

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Figure 10-4 (continued)

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CONDUCT AND EVALUATETRAINING

Conducting and evaluating trainings the final phase of the training

process. This phase includes the evalu-ation of performance, assessment of capabilities, and feedback portions of he training management cycle. These

portions of the cycle must be simulta-neous and continuous. To be effec-ive, the evaluation process must ad-

dress why weaknesses exist, and itmust identify corrective actions to beaken. Evaluations should address the

following:! Assessment of proficiency in mis-

sion-essential tasks.! Status of training goals and objec-

tives.!

Status of training in critical indi-vidual and collective tasks.

!

Shortfalls in training.!

Recommendations for next trainingcycle (key in on correcting weak-nesses).

!

Results of educational programs.

Using the Principles ofExercise

As CPT Jones developed his pro-gram, he made sure he used the sevenprinciples of exercise. He justified hisprogram as follows:!

Balance. This program is balancedbecause all the fitness componentsare addressed. The emphasis is onbuilding muscular endurance andstrength in the skeletal muscularsystem because of the many liftingtasks 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 goalsare met. The sand-bag lifting andweight training programs helpdevelop muscular endurance andstrength. The movements should,when possible, stress muscle groups

used in their job-related lifting tasks.Developmental stretching should helpreduce work-related back injuries. Thedifferent types of training in runningwill help ensure that soldiers reach asatisfactory level of CR fitness andhelp each soldier score at least 70points on the APFT’s 2-mile run.Soldiers do push-ups and sit-ups atleast two or three times a week toimprove the unit’s performance inthese events. The competitive fitnessactivities will help foster teamworkand cohesion, both of which are essen-tial to each section’s functions.!

Overload. Soldiers reach overloadin the weight circuit by doing each

exercise with an 8- to 12-RM liftfor a set time and/or until theyreach temporary muscle failure. Forthe cardiorespiratory workout, THRis calculated initially using 70 per-cent of the HRR. They do push-upsand sit-ups in multiple, timed setswith short recovery periods to en-sure that muscle failure is reached.They also do PREs to muscle fail-ure.

! Progression. To help soldiers reach

adequate overload as they improve,

the program is made gradually moredifficult. Soldiers progress in theirCR workout by increasing the timethey spend at THR up to 30 to 45minutes per session and by main-taining THR. They progress on theweight training circuit individually.When a soldier can do an exercisefor a set time without reachingmuscle failure, the weight is in-creased so that the soldier reachesmuscle failure between the 8th and12th repetition again. Progression

in push-ups and sit-ups involvesslowly increasing the duration of the work intervals.

!

Variety. There are many differentactivities for variety. For strengthand muscular endurance trainingthe soldiers use weight circuits,sandbag circuits, and PREs. Abilitygroup runs, intervals, Par courses,

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If the lost fluids are not replaced, de-hydration can occur. This condition,in turn, can result in severe heatinjuries.

Thus, in hot, humid conditions whena soldier’s sweat cannot evaporate,there is no cooling effect through theprocess of evaporation. High relativehumidities combined with high tem-peratures can cause serious problems.Weather of this type occurs in thetropics and equatorial regions such asCentral America and southern Asia.These are places where soldiers havebeen or could be deployed.

To prevent heat injuries, the folowing hydration guidelines should bused:!

Type of drink: cool water (45 to 5

degrees F).!

Before the activity: drink 13 to 2 ounces at least 30 minutes before.!

During the activity: drink 3 to ounces at 15 to 30 minute intervals.!

After the activity: drink to satisf thirst, then drink a little more.

Heat Injuries and Symptoms

The following are common types of heat injuries and their symptoms.!Heat cramps-muscles cramps of the abdomen, legs, or arms.!

Heat exhaustion-headache, excessive sweating, dizziness, nausea, clammy skin.!

Heat stroke-hot, dry skin, cessation of sweating, rapid pulse, mental confusion, unconsciousness.

Adapting to differing

environmental conditions

is called acclimatization.

To prevent heat injuries while exer-cising, trainers must adjust the inten-sity to fit the temperature and humid-ity. They must ensure that soldiersdrink enough water before and duringthe exercise session. Body weight is agood gauge of hydration. If rapidweight loss occurs, dehydration shouldbe suspected. Plain water is the bestreplacement fluid to use. Highly con-centrated liquids such as soft drinksand those with a high sugar contentmay hurt the soldier’s performance

because they slow the absorption of water from the stomach.

Acclimatization to Hot, HumEnvironments

Adapting to differing environmenconditions is called acclimatizatioSoldiers who are newly introduced a hot, humid climate and are modeately active in it can acclimatize in 8 14 days. Soldiers who are sedentatake much longer. Until they are aclimatized, soldiers are much molikely to develop heat injuries.

A soldier’s ability to perform efectively in hot, humid conditiodepends on both his acclimatizatioand level of fitness. The degree heat stress directly depends on threlative workload. When two soldiedo the same task, the heat stress is lefor the soldier who is in better physiccondition, and his performance is liketo be better. Therefore, it is importato maintain high levels of fitness.

Increased temperatures and humiity cause increased heart rates. Cosequently, it takes much less effort elevate the heart rate into the traininzone, but the training effect is th

same. These facts underscore the neeto use combat-development runnin

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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 hotenvironment!

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Sweating occurs at a lower bodytemperature.Sweat production is increased.Blood volume is increased.Heart rate is less at any given workrate.

Exercising in ColdEnvironments

Contrary to popular belief, there arefew real dangers in exercising at tem-peratures well below freezing. Sincethe body produces large amounts of heat during exercise, it has little troublemaintaining a normal temperature.There is no danger of freezing thelungs. However, without proper pre-cautions, hypothermia, frostbite, anddehydration can occur.

HYPOTHERMIA

If the body’s core temperature dropsbelow normal, its ability to regulate its

temperature can become impaired orlost. This condition is called hypother-mia. It develops because the bodycannot produce heat as fast as it is losingit. This can lead to death. The chanceof a soldier becoming hypothermic is amajor threat any time he is exposed tothe cold.

Some symptoms of hypothermia areshivering, loss of judgment, slurredspeech, drowsiness, and muscle weak-ness.

During exercise in the cold, people

usually produce enough heat to maintainnormal body temperature. As they get

Hypothermia developswhen the body cannot

produce heat as fast asit is losing it.

fatigued, however, they slow down andtheir bodies produce less heat. Also,people often overdress for exercise inthe cold. This makes the body sweat.The sweat dampens the clothing next tothe skin making it a good conductor of heat. The combination of decreased heatproduction and increased heat loss cancause a rapid onset of hypothermia.

Some guidelines for dressing for coldweather exercise are shown in Figure12-1.

GUIDELINES FOR DRESSING FOR EXERCISE IN THE COLD

Clothing for cold weather should protect,

insulate, and ventilate. 40% HEAT LOSS THROUGH HEAD

t i $

J:q(([l’AND NECK WHEN UNCOVERED =

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Protect by covering as large an area ofthe body as possible.Insulation will occur by trapping airwhich has been warmed by the bodyand holding it near the skin.Ventilate by allowing a two-wayexchange of air through the various

layers of clothing.

LIGHIWEIGHT

WARM-UPS

(NOT WATERPROOF)

Clothing should leave your body slightly \ cool rather than hot.

i l l

/ “

Clothing should also be loose enough to /

allow movement.

Clothing soaked with perspiration shouldFEET SHOULD

be removed if reasonably possible.BE KEPT DRY J ! ! ! !

Figure 12-1

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Acclimatization to HighAltitudes

Elevations below 5,000 feet have

little noticeable effect on healthy people.However, at higher elevations theatmospheric pressure is reduced, andthe body tissues get less oxygen. Thismeans that soldiers cannot work orexercise as well at high altitudes. Thelimiting effects of high elevation areoften most pronounced in older sol-diers and persons with low levels of fitness.

Due to acclimatization, the longer asoldier remains at high altitude, thebetter his performance becomes.Generally, however, he will not per-form as well as at sea level and shouldnot be expected to. For normal activi-ties, the time required to acclimatizedepends largely on the altitude. Inorder to insure that soldiers who arenewly assigned to altitudes above 5,000feet are not at a disadvantage, it isrecommended that 30 days of acclima-tization, including regular physicalactivity, be permitted before they areadministered a record APFT.

Before acclimatization is complete,people at high altitudes may sufferacute mountain sickness. This in-cludes such symptoms as headache,rapid pulse, nausea, loss of appetite,and an inability to sleep. The primarytreatment is further acclimatization orreturning to a lower altitude.

Once soldiers are acclimatized toaltitudes above 5,000 feet, deacclima-tization will occur if they spend 14 ormore days at lower altitudes. For thisreason, soldiers should be permitted

twice the length of their absence, notto exceed 30 days, to reacclimatizebefore being required to take a recordAPFT. A period of 30 days is adequatefor any given reacclimatization.

Pollutants can irritatethe respiratory tract

and make the personless able to perform

aerobically.

The following are some ways to dealwith 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 traveled streets and highways during

rush hours.• Consult your supporting preventive-medicine activity for advice

in identifying or defining trainingrestrictions during periods of heavyair pollution.

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, andlightning produces ozone.

There are two classifications of airpollutants - primary and secondary.Primary pollutants are produced di-rectly by industrial sources. Theseinclude carbon monoxide (CO), sulfuroxides (SO), hydrocarbons, and par-ticulate (ash). Secondary pollutantsare created by the primary pollutant’sinteraction with the environment. Ex-amples of these include ozone (03),

aldehydes, and sulfates. Smog is acombination of primary and secondarypollutants.

Some pollutants have negative ef-fects on the body. For example, car-bon monoxide binds to hemoglobin inthe red blood cells and reduces theamount of oxygen carried in the blood.Ozone and the oxides irritate the airpassageways in the lungs, while otherpollutants irritate the eyes.

When exercisers in high-pollutionareas breathe through the mouth, the

nasal mucosa’s ability to remove impu-rities is bypassed, and many pollutantscan be inhaled. This ir ri ta tes therespiratory tract and makes the personless able to perform aerobically.

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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 primaryresponsibility 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 programthat does not overstress any body parts,allows enough time for recovery, andincludes 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 shouldbe recognized and properly treated ina timely fashion. If a soldier suspects

that he is injured, he should stop whathe is doing, report the injury, and seekmedical help.

Many common injuries are causedby overuse, that is, soldiers oftenexercise too much and too often andwith too rapid an increase in the work-load. Most overuse injuries can betreated with rest, ice, compression, andelevation (RICE). Following any re-quired first aid, health-care personnelshould evaluate the injured soldier.

Typical Injuries Associated

with Physical Training

Common injuries associated withexercise are the following:

Abrasion (strawberry) - the rubbingoff of skin by friction.Dislocation - “the displacement of one or more bones of a joint fromtheir natural positions.Hot spot - a hot or irritated feelingof the skin which occurs just beforea blister forms. These can be pre-vented by using petroleum jellyover friction-prone areas.Blister - a raised spot on the skinfilled with liquid. These can gener-ally be avoided by applying lubri-cants such as petroleum jelly toareas of friction, keeping footwear

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(socks, shoes, boots) in good reand wearing the proper sizeboot or shoe.Shinsplints - a painful injury to

soft tissues and bone in the area. These are generally cauby wearing shoes with inflexsoles or inadequate shock absotion, running on the toes or on surfaces, and/or having calf muswith a limited range of motionSprain - a stretching or tearinthe ligament(s) at a joint.Muscle spasm (muscle cramp)sudden, involuntary contractioone or more muscles.Contusion - a bruise with bleed

into the muscle tissue.Strain - a stretching or tearingthe muscles.Bursitis - an inflammation of bursa (a sack-like structure whtendons pass over bones). Toccurs at a joint and produces pwhen the joint is moved or touchSometimes swelling occurs.Tendinitis - an inflammation tendon that produces pain whenattached muscle contracts. Swelmay not occur.

Stress fractures of the feet.Tibial stress fractures - overinjuries which seem like shinsplexcept that the pain is in a specarea.Knee injuries - caused by runnon uneven surfaces or with wout shoes, overuse, and improbody alignment. Soldiers who hproblems with their knees can befit from doing leg exercithat strengthen the front (quadceps) and rear (hamstrings) thmuscles.Low back problems - caused poor running, sitting, or lifttechniques, and by failing to strethe back and hip-flexor muscand to strengthen the abdomimuscles.

The most common running injuoccur in the feet, ankles, knees, a

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legs. Although they are hard toeliminate, much can be done to keepthem to a minimum. Preventive meas-ures include proper warm-up and cool-down along with stretching exercises.Failure to allow recovery between hardbouts of running can lead to overtrain-ing and can also be a major cause of in-

juries. A well-conditioned soldier canrun five to six times a week. However,to do this safely, he should do twothings: gradually build up to runningthat frequently and vary the intensityof 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 fitproperly and have flexible, multi-layered soles with good arch and heelsupport. Shoes made with leather andnylon uppers are usually the mostcomfortable. See Appendix E for moreinformation on running shoes.

Since injuries can also be caused byrunning on hard surfaces, soldiersshould, if possible, avoid running onconcrete. Soft, even surfaces are bestfor injury prevention. Whenever pos-sible, soldiers should run on grasspaths, dirt paths, or park trails. How-ever, with adequate footwear and re-covery periods, running on roads andother hard surfaces should pose noproblem.

Common running injuries includethe following:

Many running injuriescan be prevented by

wearing proper

footwear.

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Black toenails.Ingrown toenails.Stress fractures of the feet.Ankle sprains and fractures.

Achilles tendinitis (caused by im-proper stretching and shoes that donot fit.

!Upper leg and groin injuries (whichcan usually be prevented by usinggood technique in stretching anddoing strengthening exercises).

Tibial stress fractures, knee inju-ries, low back problems, shinsplints,and blisters, which were mentionedearlier, 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 andfit loosely. A T-shirt or sleevelessundershirt 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-issuedlong underwear. In very cold weather,soldiers may need gloves or mittensand ear-protecting caps. Rubberizedor plastic suits should never be wornduring exercise. They cause excessivesweating which can lead to dehydra-tion and a dangerous increase in bodytemperature.

Army Regulation 385-55 (para-graph B- 12, C) prohibits the use of headphones or earphones while walk-ing, jogging, skating, or bicycling onthe roads and streets of military instal-lations. However, they may be wornon tracks and running trails.

Road safety equipment is requiredon administative-type walks, marches,or runs which cross highways, roads,or tank trails or which are conductedon traffic ways. If there is reducedvisibility, control personnel must useadded caution to ensure the safety of their soldiers.

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The APFT is a three-

e v e n t p h y s i c a l performance test used toa s s e s s m u s c u l a r

endurance andcardiorespiratory

(CR) fitness .

All soldiers in the Active Army,Army National Guard, and ArmyReserve must take the Army PhysicalFitness Test (APFT) regardless of theirage. The APFT is a three-eventphysical performance test used to as-sess muscular endurance and cardi-orespiratory (CR) fitness. It is a simpleway to measure a soldier’s ability to ef-fectively move his body by using hismajor muscle groups and CR system.Performance on the APFT is stronglylinked to the soldier’s fitness level andhis ability to do fitness-related tasks.An APFT with alternate test events isgiven 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 physicalreadiness of individual soldiers andunits, it should not be the sole basis forthe unit’s physical fitness training.Commanders at every level must en-sure that fitness training is designed todevelop physical abilities in a balancedway, not just to help soldiers do well onthe APFT.

Commanders should use their unit’sAPFT results to evaluate its physical

fitness level. APFT results may indi-cate a need to modify the fitnessprograms to attain higher fitness levels.However, mission-essential tasks, notthe APFT, should drive physical train-ing.

Additional physical performance testsand standards which serve as prerequi-sites for Airborne/Ranger/SpecialForces/SCUBA qualification are pro-

Performance on the APFT is strongly linkedto the soldier's fitnesslevel and his ability todo fitness-related tasks.

vided in DA Pam 351-4.

Methods of Evaluation

Commanders are responsible forensuring that their soldiers are physi-cally fit (AR 350- 15). There areseveral ways they can assess fitnessincluding the following!

Testing. This is an efficient wayto evaluate both the individual’s

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and the unit’s physical performanclevels.Inspection. This evaluates traininprocedures and indicates the sounness of the unit’s physical fitneprogram.Observation. This is an ongoinway to review training but is not areliable as testing as an indicator the unit’s level of fitness.Medical examination. This detecindividual disabilities, health-rerelated problems, and physical problems.

Over-Forty CardiovascularScreening Program

The Army’s over-40 cardiovasculscreening program (CVSP) does thfollowing:!

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Identifies soldiers with a risk ocoronary heart disease.Provides guidelines for safe, regular CR exercise.Gives advice and help in controling heart-disease risk factors.Uses treadmill testing only for highrisk soldiers who need it.

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All soldiers, both active and reserv

component, must take the APFT forecord regardless of age unless prohibited by a medical profile. For soldiewho reached age 40 on or after January 1989, there is no requiremenfor clearance in the cardiovasculascreening program before taking record APFT. Soldiers who reacheage 40 before 1 January 1989 must bcleared through the cardiovasculascreening program before taking record APFT. Prior to their CVSevaluation, however, they may stitake part in physical training to include diagnostic APFTs unless profiled or contraindications to exercisexist. All soldiers must undergo perodic physical examinations in accordance with AR 40-501 and NGR 40501. These include screening focardiovascular risk factors.

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Overview

As stated, APFT events assess mus-cular endurance and CR fitness. Thelowest passing APFT standards reflect

the minimum acceptable fitness levelfor all soldiers, regardless of MOS orcomponent. When applied to a com -mand, APFT results show a unit’soverall level of physical fitness. How-ever, they are not all-inclusive, overallmeasures of physical-combat readi-ness. To assess this, other physicalcapabilities must be measured. TheAPFT does, however, give a com-mander a sound measurement of thegeneral fitness level of his unit.

Service schools, agencies, and unitsmay set performance goals which areabove the minimum APFT standards inaccordance with their missions (AR350- 15). Individual soldiers are alsoencouraged to set for themselves aseries of successively higher APFTperformance goals. They should al-ways strive to improve themselvesphysically and never be content withmeeting minimum standards. Compe-tition on the APFT among soldiers orunits can also be used to motivate themto improve their fitness levels.

Testing is not a substitute for aregular, balanced exercise program.Diagnostic testing is important in moni-toring training progress but, whendone too often, may decrease motiva-tion and waste training time.

The test period is defined as t heperiod of time which elapses fromstarting to finishing the three events. Itmust not take more than two hours.Soldiers must do all three events in thesame test period.

Test Administration

The APFT must be administeredproperly and to standard in order toaccurately evaluate a soldier’s physical

fitness and to be fair to all soldiers.(Test results are used for personnelactions.)

Individual soldiers are not author-ized to administer the APFT to them-

selves for the purpose of satisfying aunit’s diagnostic or record APFT re-

quirement.

REQUIRED EQUIPMENT

The OIC or NCOIC at the test sitemust have a copy of FM 21-20 onhand. The supervisor of each eventmust have the event instructions andstandards. Scorers should have aclipboard and an ink pen to record theresults on the soldiers’ scorecards.

Two stopwatches are needed. Theymust be able to measure time in bothminutes and seconds.

Runners must wear numbers orsome other form of identification forthe 2-mile run. The numbers may bestenciled or pinned onto pullover vestsor sleeveless, mesh pullovers or at-tached to the runners themselves.

Soldiers should wear clothing that isappropriate for PT such as shorts, T-shirts, socks, and running shoes (nottennis shoes). They should not wear

basketball shoes or other types of courtshoes. BDUs may be worn but may bea hindrance on some events.

Anything that gives a soldier anunfair advantage is not permitted duringthe APFT. Wearing devices such asweight belts or elastic bandages may ormay not provide an advantage. How-ever, for standardization, such addi-tional equipment is not authorizedunless 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, socialsecurity number, grade, age, and sex.

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*Figure 14-1 (continued)

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SUPPORT PERSONNEL

Safety and control people should be

at the test site, depending on localpolicy and conditions. Medical per-sonnel may also be there. However,they do not have to be on site to havethe APFT conducted. At a minimum,the OIC or NCOIC should have a plan,known to all test personnel, for gettingmedical help if needed.

Test Site

The test site should be fairly flat andfree of debris. It should have the fol-

lowing:!An area for stretching and warming

up.!

A soft, flat, dry area for perform-ing push-ups and sit-ups.

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A flat, 2-mile running course wia solid surface and no more thanthree-percent grade. (Commande

must use good judgement; no one expected to survey terrain.)No significant hazards, (for example, traffic, slippery road sufaces, heavy pollution).When necessary or expedient,

quarter-mile running track can “bused. It can be marked with a series ostakes along the inside edge. When thtrack is laid out, a horizontal midlin279 feet, 9 3/4 inches long must bmarked in the center of a clear area. 120-foot circle is marked at both end

of this line. The track is formed whethe outermost points of the two circleare connected with tangent lines. (SeFigure 14-2.)

Figure 14-2

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A 400-meter track may be used inplace of the standard quarter-mile(440-yard) track for the 2-mile run,

However, one lap run on a 400-metertrack is 92 inches shorter than one lapon a 440-yard track. Eight laps on a400-meter track is 736 inches shorterthan eight laps (2 miles) on a 440-yardtrack. Therefore, soldiers who run the2-mile event on a 400-meter trackmust run eight laps plus an additional61 feet, 4 inches.

Test Procedures

On test day, soldiers are assembled

in a common area and briefed by thetest OIC or NCOIC about the purposeand organization of the test. The OICor NCOIC then explains the scorecard,scoring standards, and sequence of events.

The instructions printed here inlarge type must be read to the soldiers:

“YOU ARE ABOUT TO TAKE THEARMY PHYSICAL FITNESS TEST,A TEST THAT WILL MEASUREYOUR MUSCULAR ENDURANCEAND CARDIORESPIRATORY FIT-NESS. THE RESULTS OF THISTEST WILL GIVE YOU AND YOURCOMMANDERS AN INDICATIONOF YOUR STATE OF FITNESS ANDWILL ACT AS A GUIDE IN DETER-MINING YOUR PHYSICAL TRAIN-ING NEEDS. LISTEN CLOSELY TOTHE TEST INSTRUCTIONS, ANDDO THE BEST YOU CAN ON EACHOF THE EVENTS.”

If scorecards have not already beenissued, they are handed out at this

time. The OIC or NCOIC then says thefollowing: “IN THE APPROPRIATESPACES, PRINT IN INK THE PER-SONAL INFORMATION REQUIREDON THE SCORECARD.” (If score-

cards have been issued to the soldiersand filled out before they arrive at thetest site, this remark is omitted.)

The OIC or NCOIC pauses briefly togive the soldiers time to check theinformation. He then says the follow-

ing: “YOU ARE TO CARRY THISCARD WITH YOU TO EACH EVENT.BEFORE YOU BEGIN, HAND THECARD TO THE SCORER. AFTERYOU COMPLETE THE EVENT, THESCORER WILL RECORD YOUR RAWSCORE, INITIAL THE CARD, ANDRETURN IT TO YOU.” (At this

point, the scoring tables are explainedso everyone understands how raw scoresare converted to point scores.) Next,the OIC or NCOIC says the following“EACH OF YOU WILL BE ASSIGNED

TO A GROUP. STAY WITH YOURTEST GROUP FOR THE ENTIRETEST, WHAT ARE YOUR QUES-TIONS ABOUT THE TEST AT THISPOINT?”

Groups are organized as requiredand given final instructions includingwhat to do after the final event. Thetest is then given.

RETAKING OF EVENTS

Soldiers who start an event incor-

rectly must be stopped by the scorerbefore they complete 10 repetitionsand told what their errors are. Theyare then sent to the end of the line toawait their turn to retake the event.

A soldier who has problems such asmuscle cramps while performing anevent may rest if he does not assume anillegal position in the process. If hecontinues, he receives credit for allcorrectly done repetitions within thetwo-minute period. If he does not

continue, he gets credit for the number

of correct repetitions he has performedup to that time. If he has not done 10correct repetitions, he is sent to the endof the line to retake that event. He maynot retake the event if he has exceeded10 repetitions. Soldiers who are unableto perform 10 correct repetitions be-cause of low fitness levels may notretake an event.

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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 whorest in an unauthorized rest positionwill have their performance in thatevent immediately terminated.

The records of soldiers who fail arecord APFT for the first time andthose who fail to take the APFT withinthe required period (AR 350-15, para-graph 11) must be flagged IAW AR600-8-2 (Reference B).

RETESTING

Soldiers who fail any or all of theevents must retake the entire APFT. Incase of test failure, commanders mayallow soldiers to retake the test as soonas the soldiers and commanders feelthey are ready. Soldiers without amedical profile will be retested not-later-than three months following theinitial APFT failure in accordancewith 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 eventscannot be changed. There are noexceptions to this sequence.

Soldiers should be allowed no lessthan 10 minutes, but ideally no morethan 20 minutes, to recover betweeneach event. The OIC or NCOIC deter-mines the time to be allotted betweenevents, as it will depend on the total

number of soldiers who are participat-ing in the APFT. If many soldiers areto be tested, staggered starting timesshould be planned to allow the proper

intervals between events. Under nocircumstances is the APFT valid if asoldier cannot begin and end all threeevents in two hours or less.

The following paragraphs describethe equipment, facilities, personnel,

instructions, administration, timitechniques, and scorers’ duties for tpushup, sit-up, and 2-mile-run even

PUSH-UPS

Push-ups measure the endurance the chest, shoulder, and triceps muscle(See Figure 14-3.)

Equipment

One stopwatch is needed along wione clipboard and pen for each scoreThe event supervisor must have thfollowing the instructions in this chapter on how to conduct the event anone copy of the push-up scoring standards (DA Form 705).

Facilities

There must be at least one testation for every 15 soldiers to btested. Each station is 6 feet wide an15 feet deep.

Personnel

One event supervisor must beat thtest site and one scorer at each stationThe event supervisor may not be thevent scorer.

Instructions

The event supervisor must read thfollowing: “THE PUSH-UP EVENMEASURES THE ENDURANCE OTHE CHEST, SHOULDER, ANDTRICEPS MUSCLES. ON THECOMMAND ‘GET SET,’ ASSUME

THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDWHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEETMAY BE TOGETHER OR UP TO 12INCHES APART. WHEN VIEWEDFROM THE SIDE, YOUR BODYSHOULD FORM A GENERALLYSTRAIGHT LINE FROM YOURSHOULDERS TO YOUR ANKLES

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ON THE COMMAND ‘GO,’ BEGINTHE PUSH-UP BY BENDING YOURELBOWS AND LOWERING YOURENTIRE BODY AS A SINGLE UNITUNTIL YOUR UPPER ARMS AREAT LEAST PARALLEL TO THEGROUND. THEN, RETURN TOTHE STARTING POSITION BYRAISING YOUR ENTIRE BODYUNTIL YOUR ARMS ARE FULLYEXTENDED. YOUR BODY MUSTREMAIN RIGID IN A GENERALLYSTRAIGHT LINE AND MOVE AS AUNIT WHILE PERFORMING EACHREPETITION. AT THE END OFEACH REPETITION, THE SCORERWILL STATE THE NUMBER OFREPETITIONS YOU HAVE COM-PLETED CORRECTLY. IF YOUFAIL TO KEEP YOUR BODY GEN-ERALLY STRAIGHT, TO LOWERYOUR WHOLE BODY UNTIL YOURUPPER ARMS ARE AT LEAST PAR-ALLEL TO THE GROUND, OR TO

EXTEND YOUR AR M S C OM -PLETELY, THAT REPETITION WILLNOT COUNT, AND THE SCORERWILL REPEAT THE NUMBER OFTHE LAST CORRECTLY PER-FORMED REPETITION. IF YOUFAIL TO PERFORM THE FIRSTTEN PUSH-UPS CORRECTLY, THESCORER WILL TELL YOU TO GOTO YOUR KNEES AND WILL EX-PLAIN TO YOU WHAT YOUR MIS-TAKES ARE. YOU WILL THEN BESENT TO THE END OF THE LINETO BE RETESTED. AFTER THEFIRST 10 PUSH-UPS HAVE BEENPERFORMED AND COUNTED,HOWEVER, NO RESTARTS AREALLOWED. THE TEST WILL CON-TINUE, AND ANY INCORRECTLYPERFORMED PUSH-UPS WILL NOTBE COUNTED. AN ALTERED,FRONT-LEANING REST POSITIONIS THE ONLY AUTHORIZED RESTPOSITION. THAT IS, YOU MAY

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SAG IN THE MIDDLE OR FLEXYOUR BACK. WHEN FLEXINGYOUR BACK, YOU MAY BENDYOUR KNEES, BUT NOT TO SUCH

AN EXTENT THAT YOU ARESUPPORTING MOST OF YOURBODY WEIGHT WITH YOUR LEGS.IF THIS OCCURS, YOUR PERFORM-ANCE WILL BE TERMINATED. YOUMUST RETURN TO, AND PAUSEIN, THE CORRECT STARTINGPOSITION BEFORE CONTINUING.IF YOU REST ON THE GROUNDOR RAISE EITHER HAND OR FOOTF R O M T H E G R O U N D , Y O U RPERFORMANCE WILL BE TERMI-NATED. YOU MAY REPOSITIONYOUR HANDS AND/OR FEETDURING THE EVENT AS LONG ASTHEY REMAIN IN CONTACT WITHTHE GROUND AT ALL TIMES.CORRECT PERFORMANCE IS IM-PORTANT. YOU WILL HAVE TWOMINUTES IN WHICH TO DO ASMANY PUSH-UPS AS YOU CAN.WATCH THIS DEMONSTRATION.”(The exercise is then demonstrated.See Figure 14-4 for a list of points thatneed to be made during the demonstra-

Administration

After reading the instructions, tsupervisor answers questions. Then

moves the groups to their testing sttions. The event supervisor cannot ready to begin. Successive groups d

the event until all soldiers have completed it.

Timing Techniques

The event supervisor is the timeHe calls out the time remaining eve30 seconds and every second for thlast 10 seconds of the two minutes. Hends the event after two minutes bthe command “Halt!”

Scorers’ Duties

Scorers must allow for differencin the body shape and structure each soldier. The scorer uses eacsoldier’s starting position as a guidthroughout the event to evaluate eacrepetition. The scorer should talk the soldier before the event begins anhave him do a few repetitions as warm-up and reference to ensure he

tion.) “WHAT ARE

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YOUR QUES-doing the exercise correctly.

TIONS?”

Figure 14-4

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COMMAND “GET SET”, ASSUMETHE STARTING POSITION BYLYING ON YOUR BACK WITH

YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAYBE TOGETHER OR UP TO 12 INCHESAPART. ANOTHER PERSON WILLHOLD YOUR ANKLES WITH THEHANDS ONLY. NO OTHER METHODOF BRACING OR HOLDING THEFEET IS AUTHORIZED. THE HEELIS THE ONLY PART OF YOURFOOT THAT MUST STAY IN CON-TACT WITH THE GROUND. YOURFINGERS MUST BE INTERLOCKEDBEHIND YOUR HEAD AND THE

BACKS OF YOUR HANDS MUSTTOUCH THE GROUND. YOURARMS AND ELBOWS NEED NOTTOUCH THE GROUND. ON THECOMMAND “GO”, BEGIN RAIS-ING YOUR UPPER BODY FOR-WARD TO, OR BEYOND, THE

VERTICAL POSITION. THE VERTICAL POSITION MEANS THATHE BASE OF YOUR NECK I

ABOVE THE BASE OF YOUR SPINEAFTER YOU HAVE REACHED OSURPASSED THE VERTICAL POSTION, LOWER YOUR BODY UNTITHE BOTTOM OF YOUR SHOULD E R B L A D E S T O U C H T HGROUND. YOUR HEAD, HANDSARMS, OR ELBOWS DO NOT HAVTO TOUCH THE GROUND. ATHE END OF EACH REPETITIONTHE SCORER WILL STATE THNUMBER OF SIT-UPS YOU HAVCORRECTLY COMPLETED. A

REPETITION WILL NOT COUNT IYOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEYOUR FINGERS INTERLOCKEDBEHIND YOUR HEAD, ARCH ORBOW YOUR BACK AND RAISEY O U R B U T T O C K S O F F T H

Figure 14-6

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GROUND TO RAISE YOUR UPPERBODY, OR LET YOUR KNEES

EXCEED A 90-DEGREE ANGLE.

IF A REPETITION DOES NOTCOUNT, THE SCORER WILL RE-PEAT THE NUMBER OF YOURLAST CORRECTLY PERFORMEDSIT-UP. THE UP POSITION IS THEONLY AUTHORIZED REST POSI-TION. IF YOU STOP AND REST INTHE DOWN (STARTING) POSITION,THE EVENT WILL BE TERMI-NATED. AS LONG AS YOU MAKEA CONTINUOUS PHYSICAL EF-FORT TO SIT UP, THE EVENTWILL NOT BE TERMINATED. YOU

MAY NOT USE YOUR HANDS ORANY OTHER MEANS TO PULL ORPUSH YOURSELF UP TO THE UP(RESTING) POSITION OR TO HOLDYOURSELF IN THE REST POSI-TION. IF YOU DO SO, YOUR PER-FORMANCE IN THE EVENT WILLBE TERMINATED. CORRECT PER-FORMANCE IS IMPORTANT. YOUWILL HAVE TWO MINUTES TOPERFORM AS MANY SIT-UPS ASYOU CAN. WATCH THIS DEMON-STRATION.” (The exercise is then

demonstrated. See Figure 14-6 for alist of points that need to be madeduring the demonstration.) “WHATARE YOUR QUESTIONS?”

Administration

After reading the instructions, thesupervisor answers questions. He thenmoves the groups to their testing sta-tions. The event supervisor cannot bea scorer. At this point, the testing isready 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 every30 seconds and every second for thelast 10 seconds of the two minutes. He

ends the event after two minutes by thecommand “Halt!”

Scorers’ Duties

The scorer may either kneel or sitabout three feet from the testee’s hip.The scorer’s head should be about evenwith the testee’s shoulder when thelatter is in the vertical (up) position.Each scorer decides for himself whetherto sit or kneel down when scoring. Hemay not lie down or stand whilescoring. The scorer counts aloud thenumber of correctly performed sit-upsand repeats the number of the last

correctly performed repetition if anincorrect one is done. Scorers tell thetestees what they are doing wrong as itoccurs during the event. A critique of his performance is given to each sol-dier after the event. When the soldiercompletes the event, the scorer recordsthe number of correctly performed sit-ups, initials the scorecard, and returnsit to the soldier.

When checking for correct bodyposition, the scorer must be sure that ata 90-degree angle is formed at each

knee by the soldier’s upper and lowerleg. The angle to be measured is not theone formed by the lower leg and theground. If, while performing the sit-up event, this angle becomes greaterthan 90 degrees, the scorer shouldinstruct the testee and holder to repo-sition the legs to the proper angle andobtain compliance before allowing thetestee’s performance to continue. Theloss of the proper angle does notterminate the testee’s performance inthe event. When the soldier comes to

the vertical position, the scorer must besure that the base of the soldier’s neckis above or past the base of the spine.A soldier who simply touches his kneeswith his elbows may not come to acompletely vertical position. The scorermust ensure that the holder uses onlyhis hands to brace the exerciser’s feet.

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REASON, YOU WILL BE DISQUALI-FIED. (IT IS LEGAL TO PACE ASOLDIER DURING THE 2-MILE

RUN. AS LONG AS THERE IS NOPHYSICAL CONTACT WITH THEPACED SOLDIER AND IT DOESNOT PHYSICALLY HINDER OTHERSOLDIERS TAKING THE TEST, THEPRACTICE OF RUNNING AHEADOF, ALONG SIDE OF, OR BEHINDTHE TESTED SOLDIER, WHILESERVING AS A PACER, IS PER-MITTED. CHEERING OR CALL-ING OUT THE ELAPSED TIME ISALSO PERMITTED.) THE NUM-BER ON YOUR CHEST IS FOR

IDENTIFICATION. YOU MUSTMAKE SURE IT IS VISIBLE AT ALLTIMES. TURN IN YOUR NUMBERWHEN YOU FINISH THE RUN.THEN, GO TO THE AREA DESIG-NATED FOR THE COOL-DOWNAND STRETCH. DO NOT STAYNEAR THE SCORERS OR THEFINISH LINE AS THIS MAY IN-TERFERE WITH THE TESTING.WHAT ARE YOUR QUESTIONS ONTHIS EVENT?”

Administration

After reading the instructions, thesupervisor answers questions. He thenorganizes the soldiers into groups of nomore than 10. The scorer for eachgroup assigns a number to each soldierin the group. At the same time, thescorer collects the scorecards and rec-ords each soldier’s number.

Timing Techniques

The event supervisor is the timer.He uses the commands “Get set” and“Go.” Two stopwatches are used incase one fails. As the soldiers near thefinish line, the event supervisor callsoff the time in minutes and seconds(for example, “Fifteen-thirty, fifteen-thirty-one, fifteen-thirty -two,” andso on).

Scorers’ Duties

The scorers observe those runners in

their groups, monitor their laps (if appropriate), and record their times asthey cross the finish line. (It is oftenhelpful to record the soldiers’ numbersand times on a separate sheet of paperor card. This simplifies the recordingof finish times when large groups of soldiers are simultaneously tested.) Afterall runners have completed the run, thescorers determine the point value foreach soldier’s run time, record thepoint values on the scorecards, andenter their initials in the scorers’ blocks.

In all cases, when a time falls betweentwo point values, the lower point valueis used and recorded. For example, if a female soldier, age 17 to 21, runs thetwo 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 forthe push-up and sit-up events by usingthe scoring standards on the back sideof the scorecard. They enter thosepoint values on the scorecards anddetermine 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 checked,

the test’s OIC or NCOIC signs allscorecards and returns them to theunit’s commander or designated repre-sentative.

Test Results

The soldier’s fitness performancefor each APFT event is determined byconverting the raw score for each event

to a point score.Properly interpreted, performance

on the APFT shows the following:!

!

!

!

Each soldier’s level of physical fit-ness.The entire unit’s level of physicalfitness.Deficiencies in physical fitness.Soldiers who need special attention.

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(Leaders must develop special pro-grams to improve the performanceof soldiers who are below the re-quired standards.)

Commanders should not try to de-termine the individual’s or the unit’sstrengths and weaknesses in fitness byusing only the total scores. A detailedstudy of the results on each event ismore important. For a proper analysisof the unit’s performance, event scoresshould be used. They are corrected forage and sex. Therefore, a female’s 80-point push-up score should be con-sidered the same as a male’s 80-pointpush-up score. Using the total pointvalue or raw scores

interpretation.

Scores Above

APFT events, the official, maxim

score on the APFT must remain at 3(100 points per event). Some comanders, however, want to kn

unofficial point scores to reward sdiers for their extra effort.Only those soldiers who score 1

points in all three events are eligibledetermine their score on an extendscale. To fairly determine the poiearned, extra points are awarded at same rate as points obtained for scoat or below the 100 point level. Eapush-up and sit-up beyond the mamum is worth one point as is every ssecond decrease in the run time. Ta

may distort the for example, the following case sho

in Figure 14-8. A male soldier pforms above the maximum in the 17-

Maximumage group by doing 87 push-ups a98 sit-ups and by running the tmiles in 11 minutes and 12 secon

Even though some soldiers exceed His score would be calculated as fthe maximum score on one or more lows:

Figure 14-8

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The calculations on the previouspage, give the soldier a total score of 318 points. This method lets the com-mander easily determine the scores for

performances that are above the maxi-mum. He may recognize soldiers fortheir outstanding fitness achievements,not only on the APFT but also forother, unofficial fitness challenges.Using this method ensures that eachsoldier has an equal chance to berecognized for any of the tested fitnesscomponents. Commanders may alsoestablish their own incentive programsand set their own unit’s standards (AR350-15).

Temporary Profiles

A soldier with a temporary profilemust take the regular three-event APFTafter the profile has expired. (Soldierswith temporary profiles of more thanthree months may take an alternate testas determined by the commander withinput from health-care personnel. )Once the profile is lifted, the soldiermust be given twice the time of theprofile (but not more than 90 days) totrain for the APFT. For example, if

the profile period was 7 days, thesoldier has 14 days to train for theAPFT after the profile period ends. If a normally scheduled APFT occursduring the profile period, the soldiershould be given a mandatory make-update.

Permanent Profiles

A permanently profiled soldier isgiven a physical training program bythe profiling officer using the positiveprofile form DA 3349 (see AppendixB). The profiling officer gives theunit’s commander a list of physicalactivities that are suitable for theprofiled soldier. He also indicates theevents and/or alternate aerobic eventthat the soldier will do on the APFT.This recommendation, made afterconsultation with the profiled soldier,should address the soldier’s abilities

and preference and the equipmentavailable. (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 mustearn at least 60 points on the regularevents to receive a “go.” He must alsocomplete the alternate event in a timeequal to or less than the one listed forhis age group. For example, a soldierwhose profile forbids only running willdo the push-up and sit-up events andan alternate aerobic event. He must getat least a minimum passing score oneach event to earn a “go” for the test. Asoldier whose profile prevents two or

more APFT events must complete the2-mile run or an alternate aerobicevent to earn a “go” on the test. Soldierswho cannot do any of the aerobicevents due to a profile cannot be tested.Such information will be recorded intheir official military record.

The standards for alternate eventsare listed in Figure 14-9. Scoring forall alternate events is on a go/no gobasis. Soldiers who do push-up andsit-up events but who take an alternateaerobic event are not awarded promo-

tion points for APFT performance.

Alternate Events

Alternate APFT events assess theaerobic fitness and muscular endur-ance of soldiers with permanent medi-cal profiles or long-term (greater thanthree months) temporary profiles whocannot take the regular, three-eventAPFT.

The alternate aerobic APFT eventsare the following:!

800-yard-swim test.!

6.2-mile-stationary- bicycle ergome-ter test with a resistance settingof 2 kiloponds (2 kilograms) or20 newtons.

!6.2-mile-bicycle test on a conven-

tional bicycle using one speed.!

2.5-mile-walk test.

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14-21

ALTERNATE TEST STANDARDS BY EVENT, SEX, AND AGE

AGEEVENT SEX

17-21 22-26 27-31 32-36 37-41 42-46 47-51 52-56 57-61 62+800-YARD

SWIMMenWomen

20:0021:00

20:3021:30

21:0022:00

21:3022:30

22:0023:00

22:3023:30

23:0024:00

24:0025:00

24:3025:30

25:026:0

6.2-MILEBIKE

(Stationary

and track)

MenWomen

24:0025:00

24:3025:30

25:0026:00

25:3026:30

26:0027:00

27:0028:00

28:0030:00

30:0032:00

31:0033:00

32:034:0

2.5-MILEWALK

MenWomen

34:0037:00

34:3037:30

35:0038:00

35:3038:30

36:0039:00

36:3039:30

37:0040:00

37:3040:30

38:0041:00

38:341:3

*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 event supervisor and at least one

scorer for every soldier to be tested arerequired. 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 YOURLEVEL OF AEROBIC FITNESS. YOU

WILL BEGIN IN THE WATER; NO

DIVING IS ALLOWED. AT THE START,

YOUR BODY MUST BE IN CONTACT

WITH THE WALL OF THE POOL. O

THE COMMAND ‘GO,’ THE CLOC

WILL START. YOU SHOULD THE

BEGIN SWIMMING AT YOUR OW

PACE, USING ANY STROKE O

COMBINATION OF STROKES YO

WISH. YOU MUST SWIM (tell

number) LAPS TO COMPLETE THDISTANCE. YOU MUST TOUCH TH

WALL OF THE POOL AT EACH EN

OF THE POOL AS YOU TURN. AN

TYPE OF TURN IS AUTHORIZED. YOWILL BE SCORED ON YOUR ABILIT

TO COMPLETE THE SWIM IN A TIMEQUAL TO, OR LESS THAN, THA

LISTED FOR YOUR AGE AND SE

WALKING ON THE BOTTOM T

RECUPERATE IS AUTHORIZE

SWIMMING GOGGLES ARE PEMITTED, BUT NO OTHER EQU

MENT IS AUTHORIZED. WHAT AR

YOUR QUESTIONS ABOUT TH

EVENT?”

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Figure 14-11

handlebars must be adjustable to let the Instructions

soldier fully extend his legs whenpedaling. It should have an adjustabletension setting and an odometer. Theresistance is usually set by a tension

strap on a weighted pendulum con-nected to the flywheel. See AppendixD for guidance on using various typesof stationary bikes.

Facilities

The test site can be any place wherethere is an approved bicycle ergometer.This could be the post’s fitness facilityor the hospital’s therapy clinic. Eachtest station must be two yards wide andfour yards deep.

Personnel

One event supervisor and at leastone scorer for every three soldiers to betested are required. Appropriate safety,control, and medical personnel shouldalso be present.

The event supervisor must read tfollowing: “THE 6.2-MILE STATIONARY-BICYCLE ERGOMETE

EVENT TESTS YOUR CARDORESPIRATORY FITNESS AND LEM U S C L E E N D U R A N C E . T HERGOMETER’S RESISTANCE MUSBE SET AT TWO KILOPOUNDS (2NEWTONS). ON THE COMMAN‘GO,’ THE CLOCK WILL STARTAND YOU WILL BEGIN PEDALING AT YOUR OWN PACE WHILMAINTAINING THE RESISTANCINDICATOR AT TWO POUNDSYOU WILL BE SCORED ON YOUABILITY TO COMPLETE 6.2 MILE

(10 KILOMETERS), AS SHOWN OTHE ODOMETER, IN A TIMEQUAL TO OR LESS THAN THALISTED FOR YOUR AGE AND SEXWHAT ARE YOUR QUESTIONABOUT THIS EVENT?”

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Administration

After reading the instructions, theevent supervisor answers any related

questions. Each soldier is given a shortwarm-up period and allowed to adjustthe seat and handlebar height.

Timing Techniques

The event supervisor is the timer.He uses the commands “Get set” and“Go.” Two stopwatches are used incase one fails. As the soldiers pedal thelast two-tenths of the test distance, theevent supervisor should start callingoff the time in minutes and seconds

(for example, “Twenty-thirty-one,twenty -thirty -two, twenty-thirty-three,” and so on). He calls the timeremaining every 30 seconds for the lasttwo minutes of the allowable time andevery second during the last ten sec-onds.

Scorers’ Duties

Scorers must ensure that the bicycleergometer is functioning properly. Theymust then make sure that the bicycle

ergometers’ tension settings have beencalibrated and are accurate and thatthe resistance of the ergometers hasbeen set at two kiloponds (20 new-tons). The scorers must observe thesoldiers throughout the event. Fromtime to time the scorer may need tomake small adjustments to the resis-tance control to ensure that a continu-ous resistance of exactly 2 kiloponds(20 newtons) is maintained throughoutthe test. At the end of the test, theyrecord each soldier’s time on the score-card in the 2-mile-run block, initialthe appropriate block, and note in thecomment block that the time is for a6.2-mile stationary-bicycle ergometertest.

6.2-MILE BICYCLE TEST

This event is used to assess thesoldier’s cardiorespiratory and leg-

muscle endurance.

Equipment

Two stopwatches, one clipboard andpen for each scorer, a copy of the testinstructions and standards, and num-bers are needed. Although one-speedbicycles are preferred for this event,multispeed bicycles may be used. If amultispeed bicycle is used, measuresmust be taken to ensure that only onegear is used throughout the test. (This

can usually be done by taping the gearshifters at the setting preferred by thetestee.)

Facilities

A relatively flat course with a uni-form surface and no obstacles must beused. It must also be clearly marked.Soldiers should not be tested on aquarter-mile track, and they shouldnever be out of the scorers’ sight. Thecourse should be completely free of

runners and walkers.

Personnel

One event supervisor and at leastone scorer for every 10 soldiers are re-quired. Safety, control, and medicalpersonnel should also be present asappropriate.

instructions

The event supervisor must read thefollowing: “THE 6.2-MILE BICYCLETEST IS USED TO ASSESS YOURCARDIORESPIRATORY FITNESSAND LEG MUSCLES’ ENDURANCE.YOU MUST COMPLETE THE 6.2

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Instructions

The event supervisor must read thefollowing: “THE 2.5-MILE WALK ISUSED TO ASSESS YOUR CARDI-

ORESPIRATORY FITNESS ANDLEG-MUSCLE ENDURANCE. ONTHE COMMAND ‘GO,’ THE CLOCKWILL START, AND YOU WILLBEGIN WALKING AT YOUR OWNPACE. YOU MUST COMPLETE(describe the number of laps, start andfinish points, and course layout). ONEFOOT MUST BE IN CONTACT WITHTHE GROUND AT ALL TIMES. IFYOU BREAK INTO A RUNNINGSTRIDE AT ANY TIME OR HAVEBOTH FEET OFF THE GROUND AT

THE SAME TIME, YOUR PERFORM-ANCE IN THE EVENT WILL BETERMINATED. YOU WILL BESCORED ON YOUR ABILITY TOCOMPLETE THE 2.5-MILE COURSEIN A TIME EQUAL TO OR LESSTHAN THAT LISTED FOR YOURAGE AND SEX. WHAT ARE YOURQUESTIONS ABOUT THIS EVENT?”

Administration

After reading the instructions, the

event supervisor answers any relatedquestions. He then divides the soldiers

into groups of no more than three anassigns each group to a scorer. Eacsoldier is issued a number which thscorer records on the scorecard.

Timing Techniques

The even t superv i so r i s thtimer. He uses the commands “Get seand “Go.” Two stopwatches are used case one fails. As the soldiers near thend of the 2.5-mile walk, the evesupervisor starts calling off the elapsetime in minutes and seconds (foexample,"Thirty-three-twenty-twothirty -three -twenty -three, thirtythree-twenty -four,” and so on).

Scorers’ Duties

Scorers must observe the soldieduring the entire event and must ensure that the soldiers maintain a walking stride. Soldiers who break into antype of running stride will be termnated from the event and given a “ngo.” When the event is over, scorerecord the time in the 2-mile-rublock on the scorecard, initial the appropriate block, and note in the comment block that the time is for a 2.

mile walk and whether or not thtestee received a "go" or "no go."

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APPENDIX A

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 exactly the same way to the same physical stress. For everyone to get the maximumbenefit from training, leaders must be aware of these differences and plan the training to provide maximumbenefit 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 realizethat women have physiological limitations which generally preclude equal performance. The followingparagraphs 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 womanof the same age is 64.4 inches tall and weighs 126.6 pounds. This difference in size affects the absoluteamount 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 thesame size as her male counterpart is generally only 80 percent as strong. Therefore, men usually have anadvantage 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 accumulatefat 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 of the lower body.

BONES

Women have less bone mass than men, but their pelvic structure is wider. This difference gives men anadvantage 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 pumpmore blood with each beat. The larger heart size contributes to the slower resting heart rate (five to eightbeats a minute slower) in males. This lower rate is evident both at rest and at any given level of submaximalexercise. Thus, for any given work rate, the faster heart rate means that most women will become fatiguedsooner than men.

FLEXIBILITY

Women generally are more flexible than men.

A-O

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A P P E N D I X B

P O S I T I V E P R O F I L E F O R M

Figure B-1

B-1

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APPENDIX D

STATIONARY BICYCLE TEST

Only stationary bicycles which can be calibrated and which have mechanically adjustable resistances maybe used to test profiled soldiers on the 6.2-mile (l O-kilometer), alternate APFT event. Therefore, the eventsupervisor or scorer must be sure that the stationary bicycle can be accurately adjusted to ensure that thesoldier pedals against the correct resistance (force) of 2 kiloponds or 20 newtons. If the stationary bicyclecannot be properly calibrated and adjusted, the soldier may end up pedalling against a resistance which istoo great or not great enough. In either case, the test would not provide an accurate indication of the soldier’slevel 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 Bodyguard990 and Monark 868. Such bicycles can be used to accurately measure a person’s rate of work or the totalamount 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 10,000meters) against a resistance set at 2 kiloponds or 20 newtons. The test is completed when the soldier pedals6.2 miles (10.0 kilometers). He receives a “Go” if he is below or at the time allotted for his particular agegroup and gender. Care should be taken to ensure that, when using a stationary bicycle which measuresdistance 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 onArmy installations. Most of them are designed for physical fitness training. Only a limited number of EOSB

models are designed to accurately assess a person’s energy expenditure during exercise. Such EOSBS arerelatively expensive and are generally found in medical and scientific laboratories. Very few, if any, arefound in gymnasiums on Army installations.

Because most of the more common training EOSBS were not designed to accurately assess energyexpenditure, 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 twobicycle protocols should be tested using a moving bicycle IAW the guidelines provided elsewhere in this fieldmanuel. If the mechanical y- braked Bodyguard 990 or Monark 868 is used, however, the tester must ensurethat the equipment has been properly calibrated prior to each test.

D-1

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Figure E-1

E-2

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F-2

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APPENDIX G

PERCEIVED EXERTION

The heart rate has traditionally been used to estimate exercise intensity. However, evidence shows th

a person’s own perception of the intensity of his exercise can often be just as accurate as the heart rate gauging his exercise intensity.

The scale in Figure G-1 lets a soldier rate his degree of perceived exertion (PE). This scale consists . .numerical ratings for physical exercise followed by their associated descriptive ratings.

Figure G-1

To judge perceived exertion, estimate how difficult it feels to do the exercise. Do not be concernewith any one single factor such as shortness of breath or work intensity. Instead, try to concentrate othe total inner feeling of exertion.

Multiplying the rating of perceived exertion by 10 roughly approximates the heart rate during exercisFor 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 (somewh

hard) and 17 (very hard).Although either percent of maximum heart rate or perceived exertion may be used during exercisethe most valid method for calculating THR is percent HRR.

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APPENDIX H

THE MAJOR SKELETAL MUSCLES OF THE HUMAN BODY

Figure H-1

The iliopoas muscle (a hip flexor) cannot be seen as it lies beneath other muscles. It attaches to thelumbar vertebrae and the femur.

H-1

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GLOSSARY

ACAGRA ITAPFTARARNGARTEPATP

BCT

BDUBPMBTBTMS

c

CADCPRCPTCRCVSP

DA

DOD

EDREEIBEOSB

FFITTFMFTX

HDLHQ

HQDAHRR

IDIETIG

kph

Section 1: Acronyms and Abbreviations

Active Componentability group runadvanced individual trainingArmy Physical Fitness TestArmy regulationArmy National GuardArmy Training and Evaluation Programadenosine triphosphate

basic combat training

battle dress uniformbeats per minutebasic trainingBattalion Training Management System

centigradecoronary artery diseasecardiopulmonary resuscitationcaptaincardiorespiratorycardiovascular screening program

Department of the Army

Department of Defense

emergency deployment readiness exerciseExpert Infantryman Badgeelectrically operated, stationary bicycle

Fahrenheitfrequency, intensity, time, typefield manualfield training exercise

high-density lipoproteinheadquarters

Headquarters, Department of the Armyheart rate reserve

identificationinitial entry traininginspector general

kilometers per hour

Glossary-1

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FIELD MANUALS (FMs)

21-150 Combative. December 1971.22-5 Drill and Ceremonies. December 1986.31-70 Basic Cold Weather Manual. April 1968.

OTHER ARMY PUBLICATIONS AND MATERIALS

AR 215-1 Administration of Army Morale, Welfare, and Recreation. February 1984.DA Form 705 Army Physical Fitness Test Scorecard. May 1987.DA Form 3349 Physical Profile. May 1986.Folio No. 1 “Training Facilities,” Corps of Engineers Drawing No. 28-13-95. Directorate of

Facilities Engineering.SB 10-260 Master Menu. December 1989.

TB Med 507 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 Standards for Determining Body Fat. 1986.21-76 Army Physical Fitness Test (APFT). 1986.21-191 Administration of the APFT. 1988.21-192 Partner-Resisted Exercises (PRE). 1987.21-218 Flexibility: The Truth About Stretching. 1989.21-203 Push-up/Sit-up Improvement. 1988.

References-2

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INDEX

This is a topical index organized alphabetically. Citations are to paragraph numbers.

ability group runningadvanced individual training, 1-10aerobic exercises; see exercises, aerobicaerobic fitness; see fitness, cardiorespiratoryaquatic exercise, 8-19 through 8-22Army Physical Fitness Test (APFT), 14-1 through 14-27

ability group running to prepare for, 1-10administration of, 14-2 through 14-8alternate events for, 14-20 through 14-27cardiovascular screening program for, 14-1command functions relating to, 1-2, 3

duties of test personnel for, 14-8, 9evaluation of, 1-14, 15; 14-1failures, 1-12procedures for testing, 14-10, 11profiles in regard to, 14-20; see also profilepush-up as an event in, 14-11 through 14-14results of, 14-18, 19scorecard for, 14-3 through 14-7scores above maximum in, 14-19sequence of, 14-11 through 14-18site of, 14-9, 10sit-up as an event in, 14-14 through 14-16two-mile run as an event in, 14-17, 18

bicycle test (APFT event), 14-24 through 14-26bicycle ergometer test, stationary (APFT event), 14-22 through 14-24; D-Obicycling; see cyclingbody composition, 1-3; 5-0, 1; see also overweight soldiersbroom-ball hockey, 9-11, 12

calisthenics, 7-7 through 7-17cardiorespiratory fitness; see fitness, cardiorespiratorycircuits

designing of, 7-2, 3types of, 7-1

circuit training, 7-1 through 7-6sample circuits for, 7-3 through 7-6variables in, 7-1, 2

competitive fitness activities, 9-1 through 9-18cool-down, 1-7; 4-3; 8-22cross-country skiing, 2-15cycling, 2-14

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dehydration, 6-5; 12-3diet; see weight, diet and exercisedrills

conditioning, 7-17

grass, 7-17 through 7-22guerilla, 7-23 through 7-26log, 8-13 through 8-18rifle, 8-11, 12

endurancecardiorespiratory; see fitness, cardiorespiratorymuscular; see muscular endurance and strength

environmental considerations, 12-0 through 12-4air pollution, 12-4altitude, 12-4cold environments, 12-2, 3

dehydration, 12-3frostbite, 12-3heat injuries and symptoms, 12-1hot, humid environments, 12-1, 2hydration guidelines, 12-2hypothermia, 12-2temperature regulation, 12-0, 1windchill factor, 12-3

exercise principles, 1-4; 10-12, 13

exercises; see also drills

acquatic, 8-19 through 8-22

aerobic, 2-0, 2-6 through 2-16aerobic (alternate forms), 2-13 through 2-13calisthenic, 7-7 through 7-17conditioning drills; see drills, conditioningcool-down after, 1-7; 4-3flexibility, 1 -3; 4-1 through 4-17guerilla; see drills, guerillainjuries related to, 13-1, 2muscle strengthening, 3-3 through 3-9muscular training chart, 3-36partner-resisted, 3-13 through 3-20rhythmic (with music), 2-15, 16warm-up before, 1-7; 4-2with equipment, 3-21 through 3-35without special equipment, 3-12

Fartlek training; see running, Fartlek trainingfat

body, 1-12, 13; 5-0, 1; see also overweight soldierssaturated, 6-3

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fitnesscardiorespiratory (aerobic), 1 -3; 2-0 through 2-16components of, 1-3, 4conditioning phases for, 1-7 through 1 -9; 3-6, 7

muscular, 3-1fitness programs; see unit programfitness programs, types of

advanced individual training (AIT), 1-10individual, 1-11initial entry training (IET), 1-10; 11-0, 1special, 1-11, 12TOE and TDA units, 1-11unit, 1-9, 10

FITT factors, 1-4 through l-7; 2-1 through 2-6; 4-2flexibility, 1-3; 4-1 through 4-17flexibility exercises; see exercises, flexibilityfluid intake, 6-5, 6; 12-1

frequency, intensity, time, type; see FITT factors

grass drills; see drills, grassguerilla drills; see drills, guerilla

handball and racquet sports, 2-15heart rate, components of

heart rate reserve (HRR), 1-6, 8; 2-3 through 2-6maximum heart rate (MHR), 2-2resting heart rate (RHR), 2-3, 4training heart rate (THR), 1-6, 8; (calculation) 2-2 through 2-6

initial entry training (IET), 1-1, 10, 15; 11-0, 1injuries, 2-6, 7; 7-7, 8; 13-1, 2interval training; see running, interval trainingintramural, 9- I through 9-5

log drills; see drills, log

master fitness trainer (MFT), 1-1, 2, 3, 9, 12, 13maximum heart rate; see heart rate, maximummuscle groups, 3-9 through 3-11muscle contractions (types), 3-1, 2muscular endurance and strength, 1-3; 3-1 through 3-36

age as a factor in, 1-13, 14

exercise programs for, 3-12 through 3-36exercise selection for, 3-6principles of, 3-2 through 3-5key points regarding, 3-12training for, 1-5 through 1-7, 9, 13; 3-1 through 3-36

nine-ball soccer, 9-5 through 9-8nutrition

and fitness, 6-0 through 6-6for optimal physical performance, 6-3 through 6-6guidelines, 6-0 through 6-3in the field, 6-6

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obstacle courses, types of conditioning, 8-2 through 8-6confidence, 8-6 through 8-10safety precautions for using, 8-1, 2

olympics; see unit olympicsorienteering, 9-13 through 9-16overweight soldiers, 1-12, 13; see also fat, body

partner-resisted exercise; see exercises, partner-resistedperceived exertion, G-1phases of conditioning; see fitness, conditioning phasesphysical fitness log, C-Opositive profile form, B-1principles of exercise; see exercise principlesprofiles, 1-13; 14-20; B-1push-up; see APFT, push-uppushball, 9-7, 8

pushball (strategy), 9-8 through 9-11

resistance training; see strength trainingrest, ice, compression, and elevation (RICE), 13-1resting heart rate; see heart rate, restingrifle drills; see drills, rifleroad marches, 2-11, 12; 11-1rope skipping, 2-15running

cross-country, 2-10Fartlek training, 2-9injuries; see injuriesinterval training, 2-8, 9

last-man-up, 2-10shoes; see shoes, runningtechnique, 2-6

safety, 1-15; 3-6; 7-7; 8-1, 2; 9-16; 11-0, 1sexual differences, A-1, 2shoes, running (how to select), E-1, 2sit-up; see APFT, sit-upsoccer; see nine-ball soccerspeed play; see running, Fartlek trainingstrategy pushball; see pushball (strategy)strength training; see muscular endurance and strength, training

stretching; see flexibility and exercises, flexibilityswim test (APFT event), 14-21, 22swimming, 2-14; see also exercise, aquatic

training heart rate; see heart rate, trainingtwo-mile run; see APFT, two-mile run

Index-4

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FM 21-20 (APFT)

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