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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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14-3

(See Figure 14-1.) The unit will complete the

height and weight data. Scorers record the raw score for each

event and initial the results. If a soldier fails

an event or finds it difficult to perform, thescorer should write down the reasons and

other pertinent information in the comm

block. After the entire APFT has bcompleted, the event scorer will convert r

scores to point scores using the scor

standards on the back of the scorecards. (SFigure 14-1.)

See page 14-8.1 for instructions on completing DA Form 705.

ARMY PHYSICAL FITNESS TEST SCORECARD

*Figure 14-1

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*Figure 14-1 (continued)

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SUPERVISION

The APFT must be properlysupervised to ensure that its

objectives are met. Proper supervision ensures uniformity

in the following:• Scoring the test.

• Training of supervisors and

scorers.

• Preparing the test andcontrolling performancefactors.

The goal of the APFT is toget an accurate evaluation of the

soldiers’ fitness levels.Preparations for administering

an accurate APFT include the

following:• Selecting and training

supervisors and scorers.

• Briefing and orienting

administrators and participants.

• Securing a location for theevents.

Commanders must strictlycontrol those factors which

influence test performance.

They must ensure that events,scoring, clothing, and equip-ment are uniform. Com-

manders should plan testing

which permits each soldier to perform to his maximal level.

They should also ensure thefollowing:

• Soldiers are not tested whenfatigued or ill.

• Soldiers do not have tiring

duties just before taking the

APFT.

• Weather and environ-

mental conditions do notinhibit performance.

• Safety is the first consid-eration.

Duties of Test Personnel

Testers must be totally familiar with the instructions for each event

and trained to administer the tests.Correctly supervising testees and

laying out the test area are essentialduties. The group administering thetest must include the following:

• OIC or NCOIC.

• Event supervisor, scorers, and ademonstrator for each event.

• Support personnel (safety,

control, and medical asappropriate). There should be no

less than one scorer for each 15soldiers tested. Twelve to 15

scorers are required when a

company-sized unit is tested.

OIC OR NCOIC

The OIC or NCOIC does the

following:

• Administers the APFT.

• Procures all necessary equipmentand supplies.

• Arranges and lays out the test

area.

• Trains the event supervisors,

scorers, and demonstrators.(Training video tape No. 21-191should be used for training those

who administer the APFT.)

• Ensures the test is properly

administered and the events areexplained, demonstrated, and

scored according to the teststandards in this chapter.

• Reports the results after the test.

EVENT SUPERVISORS

Event supervisors do thefollowing:

• Administer the test events.

• Ensure that necessary equipmentis on hand.

• Read the test instructions, and

have the events demonstrated.

• Supervise the scoring of events,

and ensure that they are donecorrectly.

• Rule on questions and scoring

discrepancies for their event.

SCORERS

Scorers do the following:

• Supervise the performance of

testees.

• Enforce the test standards in thischapter.

• Count the number of correctly performed repetitions aloud.

• Record the correct, raw score on

each soldier’s scorecard, andinitial the scorecard block.

• Perform other duties assigned by

the OIC or NCOIC.

Scorers must be thoroughlytrained to maintain uniform scoringstandards. They do not participate in

the test.

The goal of the APFT is to get an accurate evaluation of the

soldier’s fitness levels.

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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. (SeeFigure 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 longand 3 feet deep, or an approved facility, is

needed.

Personnel

One event supervisor and at least one

scorer for every soldier to be tested are

required. Appropriate safety, control, and

medical personnel must also be present.

Instructions

The event supervisor must read the

following statement: “THE 800-YARD

SWIM IS USED TO ASSESS YOUR LEVEL OF AEROBIC FITNESS. YOU

WILL BEGIN IN THE WATER; NO

DIVING IS ALLOWED. AT THE START,

YOUR BODY MUST BE IN CONTACT

WITH THE WALL OF THE POOL.

THE COMMAND ‘GO,’ THE CLO

WILL START. YOU SHOULD TH

BEGIN SWIMMING AT YOUR OWPACE, USING ANY STROKE

COMBINATION OF STROKES YO

WISH. YOU MUST SWIM (tell

number) LAPS TO COMPLETE THDISTANCE. YOU MUST TOUCH T

WALL OF THE POOL AT EACH EN

OF THE POOL AS YOU TURN. AN

TYPE OF TURN IS AUTHORIZED. YO

WILL BE SCORED ON YOUR ABILI

TO COMPLETE THE SWIM IN A TIMEQUAL TO, OR LESS THAN, TH

LISTED FOR YOUR AGE AND SEWALKING ON THE BOTTOM

RECUPERATE IS AUTHORIZE

SWIMMING GOGGLES ARE PEMITTED, BUT NO OTHER EQU

MENT IS AUTHORIZED. WHAT A

YOUR QUESTIONS ABOUT TH

EVENT?”

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14-22

Figure 14-10

Administration

After reading the instructions, the eventsupervisor answers only related questions.

He assigns one soldier to each lane and tells

the soldiers to enter the water. He gives

them a short warm-up period to acclimate to

the water temperature and loosen up. Above

all, the event supervisor must be alert to thesafety of the testees throughout the test.

Timing Techniques

The event supervisor is the timer. He

uses the commands “Get set” and “Go.”Two stopwatches are used in case one fails.

As the soldiers near the finish, the event

supervisor begins calling off the elapsed

time in minutes and seconds (for example,

“Nineteen-eleven, nineteen-twelve,

nineteen-thirteen,” and so on). The time is

recorded when each soldier touches the endof the pool on the final lap or crosses a line

set as the 800-yard mark.

Scorers’ Duties

Scorers must observe the swimmers

assigned to the. They must be sure that each

swimmer touches the bulkhead at every

turn. The scorers record each soldier’s time

in the 2-mile-run block on the scorecard

and use the comment block to identify the

time as an 800-yard-swim time. If the pool

length is measured in meters, the scorers

convert the exact distance to yards. To

convert meters to yards, multiply the

number of meters by 39.37 and divide the

product by 36; that is, (meters x 39.37)/36= yards. For example, 400 meters equals

437.4 yards; that is, (400 x 39.37)/36 =

437.4 yards.

6.2-MILE STATIONARY-BICYCLE

ERGOMETER TEST

This event is used to assess the soldier’s

cardiorespiratory and leg-muscle

endurance. (See Figure 14-11.)

Equipment

Two stopwatches, one clipboard and pen for each scorer, a copy of the test

instruct ions and standards, and one

stat ionary bicycle ergometer are

needed. The ergometers should measure

resistance in kiloponds or newtons. The

bicycle should be one that can be used

for training and testing. Its seat and

800-YARD SWIM

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14-8.1

*Instructions for Completing DA Form 705, Army Physical Fitness Scorecard, June 1998.

NAME Print soldier’s last name, first name and middle initial in NAME block.

SSN Print soldier’s social security number in SSN block.

GENDER Print M for male or F for female in GENDER block.

UNIT Print soldier’s unit designation in UNIT block.

DATE Print date the APFT is administered in DATE block.

GRADE Print soldier’s grade in GRADE block.

AGE Print soldier’s age on the date the APFT is administered in AGE block.

HEIGHT Print soldier’s height in HEIGHT block. Height will be rounded to the nearest inch. If the height fraction is less than 1/2inch, round down to the nearest whole number in inches. If the height fraction is greater than 1/2 inch, round up to the next highwhole number in inches.

WEIGHT Print soldier’s weight in WEIGHT block. Weight will be recorded to the nearest pound. If the weight fraction is less tha1/2 pound, round down to the nearest pound. If the weight fraction is 1/2 pound or greater, round up to the nearest pound. Circl

GO if soldier meets screening table weight IAW AR 600-9. CircleNO-GO if soldier exceeds screening table weight IAW AR 600

BODY FAT If soldier exceeds screening table weight, print the soldier’s body fat in the BODY FAT block. Percent body fat isrecorded from DA Form 5500-R, Body Fat Content Worksheet, Dec 85, for male soldiers and DA Form 5501-R, Body Fat ConteWorksheet, Dec 85, for female soldiers. CircleGO if soldier meets percent body fat for their age and gender IAW AR 600-9. CirNO-GO if soldier exceeds percent body fat for their age and gender IAW AR 600-9. If soldier does not exceed screening tableweight or does not appear to have excessive body fat IAW AR 600-9, print N/A (not applicable) in the BODY FAT block.

PU RAW SCORE The event scorer records the number of correctly performed repetitions of the push-up in the PU RAW SCOblock and prints his or her initials in the INITIALS block.

SU RAW SCORE The event scorer records the number of correctly performed repetitions of the sit-up in the SU RAW SCOREblock and prints his or her initials in the INITIALS block.

2MR RAW SCORE The event scorer records the two-mile run time in the 2MR RAW SCORE block. The time is recorded in

minutes and seconds. The event scorer then determines the point value for the two-mile run using the scoring standards on thereverse side of the scorecard. The point value is recorded in the 2MR POINTS block and the event scorer prints his or her initiathe INITIALS block. In all cases when a point value falls between two point values, the lower point value is used and recorded.The two-mile run event scorer also determines the point value for push-ups and sit-ups using the scoring standards on the reveside of the scorecard. The point values are recorded in the appropriate push-up and sit-up POINTS block and the event scorer prints his or her initials in the INITIALS block. The two-mile run event scorer totals the points from the three events and records ttotal APFT score in the TOTAL POINTS block.

ALTERNATE AEROBIC EVENT The event scorer prints the alternate aerobic event administered (800-yard swim, 6.2-mile-stationary bicycle ergometer, 6.2-mile-bicycle test or 2.5-mile walk) in the ALTERNATE AEROBIC EVENT block. The time thesoldier completes the alternate aerobic event is recorded in minutes and seconds in the ALTERNATE AEROBIC EVENT blockThe standards for the alternate aerobic event tests are listed in FM 21-20, Chapter 14, Figure 14-9. Scoring for all alternate aerevents is on a GO or NO-GO basis. No point values are awarded. CircleGO if the soldier completes the alternate aerobic eventwithin the required time or less. Circle NO-GO if the soldier fails to complete the alternate aerobic event within the required timeThe alternate aerobic event scorer also determines the point value for push-ups and or sit-ups using the scoring standards on treverse side of the scorecard. The point values are recorded in the appropriate push-up and or sit-up POINTS block and the evescorer prints his or her initials in the 2MR INITIALS block. The alternate aerobic event scorer totals the points from the push-up aor sit-up events and records the total APFT score in the TOTAL POINTS block.

NCOIC/OIC Signature The NCOIC/OIC checks all test scores for accuracy and signs their name in the NCOIC/OIC Signatureblock.

COMMENTS The event supervisor, event scorer, NCOIC, or OIC may record comments appropriate to the APFT in theCOMMENTS block. Appropriate comments may include: weather conditions, injury during APFT and or appeals.

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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 responsibilties 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 tthe success of a good physical traininprogram. Leaders, especially senioleaders, must understand and practicthe new Army doctrine of physical fitness. They must be visible and activparticipants in physical training programs. In short, leaders must lead PTTheir example will emphasize thimportance of physical fitness traininand 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 courstaught by the U.S. Army PhysicaFitness School, can help commanderdo this. However, regardless of thlevel of technical experience MFT

have, the sole responsibility for gooprograms rests with leaders at everlevel.

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

Leaders should also continually as

sess their units to determine whichspecific components of fitness thelack. 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 doemore 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 fitnesare as follows: Cardiorespiratory (CR) endurancethe e f f ic iency wi th which thebody delivers oxygen and nutrientsneeded for muscular activity andtransports waste products from thecells. Muscular strength - the greatesamount of force a muscle or muscl

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

joints (for example, elbow, knee) oany group of joints through anentire, normal range of motion Body composition-the amount ofbody fat a soldier has in comparison 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".

e

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

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 musculendurance and strength and to Cfitness 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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day” approach is used. For example, if a unit has a hard run on Monday,Wednesday, and Friday, it may alsochoose to run on Tuesday and Thurs-

day. However, on Tuesday and Thurs-day the intensity and/or distance/timeshould be reduced to allow recovery.Depending on the time available foreach session and the way trainingsessions are conducted, all componentsof fitness can be developed using athree-day-per-week schedule. How-ever, a five-day-per-week program ismuch better than three per week. (SeeTraining Program in Chapter 10.)

Numerous other approaches can betaken when tailoring a fitness program

to meet a unit’s mission as long as theprinciples of exercise are not violated.Such programs, when coupled withgood nutrition, will help keep soldiersfit to win.

!NTENSITY

Training at the right intensity is thebiggest problem in unit programs. Theintensity should vary with the type of exercise being done. Exercise for CRdevelopment must be strenuous enough

to elevate the heart rate to between 60and 90 percent of the heart rate reserve(HRR). (The calculation of percentHRR is explained in Chapter 2.) Thosewith low fitness levels should startexercising at a lower training heartrate (THR) of about 60 percent of HRR.

For muscular strength and endur-ance, intensity refers to the percentageof the maximum resistance that is usedfor a given exercise. When determin-ing intensity in a strength-trainingprogram, it is easier to refer to a“repetition maximum” or “RM.” Forexample, a 1O-RM is the maximumweight that can be correctly lifted 10times. An 8-12 RM is the weight thatcan be lifted 8 to 12 times correctly.Doing an exercise “correctly” meansmoving the weight steadily and withproper form without getting help from

other muscle groups by jerking, bend-ing, or twisting the body. For theaverage person who wants to improveboth muscular strength and endurance,

an 8-12 RM is best.The person who wants to concen-trate on muscular strength should useweights which let him do three to sevenrepetitions before his muscles fatigue.Thus, for strength development, theweight used should be a 3-7 RM. Onthe other hand, the person who wantsto concentrate on muscular enduranceshould use a 12+ RM. When using a 12+RM as the training intensity, the morerepetitions performed per set, overtime, the greater will be the improve-

ment in muscular endurance. Con-versely, the greater the number of repetitions performed, the smaller willbe the gains in strength. For example,a person who regularly trains with aweight which lets him do 100 repeti-tions per exercise (a 1OO-RM) greatlyincreases his muscular endurance butminimally improves his muscularstrength. (See Chapter 3 for informa-tion on resistance training.)

All exercise sessions should includestretching during the warm-up and

cool-down. One should stretch sothere is slight discomfort, but nopain, when the movement is takenbeyond the normal range of motion.(See Chapter 4 for information onstretching.)

All exercises sessionsshould include

stretching during

the warm-up and cool-

down.

TIME

Like intensity, the time spent exer-cising depends on the type of exercisebeing done. At least 20 to 30 continu-ous minutes of intense exercise must beused in order to improve cardiorespi-ratory endurance.

For muscular endurance and strength,exercise time equates to the number of repetitions done. For the averagesoldier, 8 to 12 repetitions with enoughresistance to cause muscle failureimproves both muscular endurance andstrength. As soldiers progress, they

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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 propprepared for exertion. A warmshould include some running-in-por slow jogging, stretching, and ca

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

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

exercise, the muscles squeeze the blthrough the veins. This helps rethe blood to the heart. After exerchowever, the muscles relax andlonger do this, and the blood accumulate 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 than 100 beats per minute (BPM) heavy sweating stops. This usuhappens five to seven minutes athe conditioning session.

Phases ofFitness Conditioning

The physical fitness training pgram is divided into three phapreparatory, conditioning, and mtenance. The starting phases different units or individuals v

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

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

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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 week with 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 week is 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 peak fitness 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 varof activities to develop muscular

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

Types of Fitness Program

The Army has too many typesunits with different missions to hone 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 gerally the same types of soldiers aMOSS. On the other hand, certcombat--service-support units ha

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

Commanders of units composedboth men and women must also undstand the physiological differenbetween 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 exercThe same holds true for poorly-cditioned soldiers running with weconditioned soldiers.

To overcome this problem in case 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

al l 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 nbe appropriate for all unit memberSome of them may not be able to exercise at the intensity or duration besuited 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 uni

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

There must be a positive approacto all special fitness training. Soldierwho lack enough upper body strengtto do a given number of push-ups oenough stamina to pass the 2-mile rushould not be ridiculed. Instead, theshortcomings should be assessed anthe information used to develop indvidualized 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 soldierexplaining that special programs arbeing developed in their best interestThey 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 whithey cannot participate.

Chapter 2 describes some aerobactivities the soldier can do to maitain cardiorespiratory fitness when cannot run. Chapter 3 shows how strengthen each body part. Applyithis information should allow somstrength training to continue evewhen body parts are injured. Tsame principle applies to flexibili(Chapter 4).

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

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

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

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

The activity levels of soldiers us

ally decrease while they are recoverinfrom sickness or injury. As a resuthey should pay special attention their diets to avoid gaining body faThis guidance becomes more impotant as soldiers grow older. Wi

medical supervision, proper diet, anthe right PT programs, soldiers shoube able to overcome their physicprofiles 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 oldrepresent the Army’s senior leade

ship. On the battlefield, they mulead 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 peak levels 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. Comman

must ensure that the programs dplace their soldiers at undue risk

injury or accident. They shoul

dress the following items:

Env i ronmenta l cond i t ions (hea

cold/traction).

Soldiers' levels of conditioning ( lo

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 traininin the Army is to enhance soldiersabilities to meet the physical demandof war. Any physical training whicresults in numerous injuries or accidents is detrimental to this goal. As imost training, common sense musprevail. Good, sound physical traininshould challenge soldiers but shoulnot place them at undue risk nor leato 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-tems. Because of this, a wide varietyof 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. Tinclude 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 permust integrate several factors into asuccessful fitness training program improve his fitness level. These ftors are summarized by the followwords which form the acronym FITFrequency, Intensity, Time, and TyThey are described below as thpertain to cardiorespiratory fitness.warm-up and cool-down should abe part of each workout. Informaton warming up and cooling downgiven in Chapters 1 and 4.

FREQUENCY

Frequency refers to how often oexercises. It is related to the intensand duration of the exercise sessioConditioning the CR system can bbe accomplished by three adequatintense workouts per week. Soldishould do these on alternate days. building up gradually, soldiers can even greater benefits from workiout five times a week. Howev

leaders should recognize the need recovery between hard exercise peods and should adjust the training tensity accordingly. They must also aware of the danger of overtrainiand recognize that the risk of injuincreases as the intensity and duratiof 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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A soldier who maintains his THR exercise. have a THR of 23 beats in 10

A soldier who maintainsthroughout a 20- to 30-minute exercise seconds. He can determine this from

his THR throughout aperiod is doing well and can expect im- the table by locating his age and then

20-30-minute exerciseprovement in his CR fitness level. He tracking upward until he reaches theshould check his exercise and post-

period is doing well and

percent HRR for his fitness level.

exercise pulse rate at least once each Again, those with a low fitness levelcan expect improvement workout. If he takes only one pulsein his CR fitness level.

should work at about 60 percent HRRcheck, he should do it five minutes into and those with a good fitness level atthe workout.

Figure 2-2 is a chart that makes it

easy to determine what a soldier’s THRshould be during a 10-second count.Using this figure, a soldier can easilyfind his own THR just by knowing hisage and general fitness level. Forexample, a 40-year-old soldier with alow fitness level should, during aerobic

70 percent HRR. Those with a highlevel of fitness may benefit most by

training at 80 to 90 percent HRR.Another way to gauge exercise in-

tensity is “perceived exertion.” Thismethod relies on how difficult theexercise seems to be and is describedin Appendix G.

Figure 2-2

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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 ofdays 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 work intervals 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 thainterval training be done two times aweek only during the last severaweeks 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 oCR 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 proces

of alternating fast and recovery run-ning (both of varying distances) givesthe same results as interval trainingHowever, 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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off, wash and dry their feet, andlightly apply foot powder. They shouldwear clean, dry socks that fit well andhave no holes. Each soldier shouldtake one or more extra pair of socksdepending on the length of the march.

Soldiers who have had problems withblisters should apply a thin coating of petroleum jelly over susceptible areas.Leaders should check soldiers’ bootsbefore the march to make sure thatthey fit well, are broken in and in goodrepair, with heels that are even and notworn down.

During halts soldiers should lie downand elevate their feet. If time permits,they should massage their feet, applypowder, and change socks. Stretchingfor a few minutes before resuming the

march may relieve cramps and sore-ness and help prepare the muscles to

continue exercising. To help preventlower back strain, soldiers should helpeach other reposition the rucksacksand other loads following rest stops.Soldiers can relieve swollen feet byslightly loosening the laces across theirarches.

After marches, soldiers should againcare for their feet, wash and drysocks, and dry their boots.

PROGRAMS TO IMPROVE

LOAD-CARRYING ABILITY

their

The four generalized programs de-scribed below can be used to improvethe soldiers’ load-carrying ability. Eachprogram is based on a different num-ber of days per week available for a PTprogram.

If only two days are available for PT,both should include exercises forimproving CR fitness and muscularendurance and strength. Roughly equalemphasis should be given to each of

these fitness components.If there are only three days available

for PT, they should be evenly dis-persed throughout the week. Two of the days should stress the developmentof muscular endurance and strengthfor the whole body. Although all of themajor muscle groups of the body shouldbe trained, emphasis should be placed

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on the leg (hamstrings and quadriceps),hip (gluteal and hip flexors), low back (spinal erector), and abdominal (rectusabdominis) muscles. These two daysshould also include brief (2-mile) CR

workouts of light to moderate intensity(65 to 75 percent HRR). On the oneCR fitness day left, soldiers shouldtake a long distance run (4 to 6 miles)at a moderate pace (70 percent HRR),an interval workout, or an aerobiccircuit. They should also do somestrength work of light volume andintensity. If four days are available, aroad march should be added to thethree-day program at least twicemonthly. The speed, load, distance,and type of terrain should be varied.

If there are five days, leaders shoulddevote two of them to muscular strengthand endurance and two of them to CRfitness. One CR fitness day will uselong distance runs; the other can stressmore intense workouts including in-terval work, Fartlek running, or last-man-up running. At least two timesper month, the remaining day shouldinclude a road march.

Soldiers can usually begin road-march training by carrying a total loadequal to 20 percent of their bodyweight. This includes all clothing andequipment. However, the gender make-up and/or physical condition of a unitmay require using a different startingload. Beginning distances should bebetween five and six miles, and thepace should be at 20 minutes per mileover flat terrain with a hard surface.Gradual increases should be made inspeed, load, and distance until soldierscan do the anticipated, worst-case,mission-related scenarios without ex-cessive difficulty or exhaustion. Unitsshould take maintenance marches atleast twice a month. Distances shouldvary from six to eight miles, with loadsof 30 to 40 percent of body weight.The pace should be 15 to 20 minutesper mile.

A recent Army study showed tharoad-march training two times a monthand four times a month producedsimilar improvements in road-march-ing performance. Thus, twice-monthly

road marches appear to produce afavorable improvement in soldiersabilities to road march if they aresupported by a sound PT program(five days per week)

Commanders must establish realis-tic goals for road marching based onassigned missions. They should alsoallow newly assigned soldiers and thosecoming off extended profiles to gradu-ally build up to the unit’s fitness levelbefore making them carry maximumloads. This can be done with ability

groups.Road marching should be integrated

into all other training. Perhaps the bestsingle way to improve Ioad-earringcapacity is to have a regular trainingprogram which systematically increasesthe load and distance. It must also letthe soldier regularly practice carryingheavy loads over long distances.

As much as possible, leaders at alllevels must train and march with theirunits. This participation enhancesleaders’ fitness levels and improves

team spirit and confidence, both vitalelements in accomplishing difficultand demanding road marches.

Alternate Forms ofAerobic Exercise

Some soldiers cannot run. In suchcases, they may use other activities assupplements or alternatives. Swim-

ming, bicycling, and cross-countryskiing are all excellent endurance ex-

ercises and are good substitutes forrunning. Their drawback is that theyrequire special equipment and facili-ties that are not always available. Aswith all exercise, soldiers should startslowly and progress gradually. Thosewho use non-running activities to

Leaders must train and

march with their units

as much as possible.

Units should do

maintenance marches

at least twice a month.

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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 work for 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 soldier recovery 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 every

component 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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A better and easier method is therepetition maximum (RM) method. Theexerciser finds and uses that weightwhich lets him do the correct number

of repetitions. For example, to developboth muscle endurance and strength, asoldier should choose a weight for eachexercise which lets him do 8 to 12 repe-titions to muscle failure. (See Figure3-1.) The weight should be heavyenough so that, after doing from 8 to 12

Figure 3-1

repetitions, he momentarily canno

correctly do another repetition. Thiweight is the 8-12 RM for that exercise.

MUSCULAR ENDURANCE/

STRENGTH DEVELOPMENT

To develop muscle strength, thweight selected should be heavier andthe RM will also be different. For example, the soldier should find thaweight for each exercise which lethim do 3 to 7 repetitions correctlyThis weight is the 3-7 RM for thaexercise. Although the greatest improvements seem to come from resis

tances of about 6-RM, an effectivrange is a 3-7 RM. The weight shouldbe heavy enough so that an eighthrepetition would be impossible because of muscle fatigue.

The weight should also not be tooheavy. If one cannot do at least threrepetitions of an exercise, the resistance is too great and should be reduced. Soldiers who are just beginning a resistance-training programshould not start with heavy weightsThey should first build an adequate

foundation by training with an 8-12RM or a 12+ RM.

To develop muscular endurancethe soldier should choose a resistancthat lets him do more than 12 repetitions of a given exercise. This is hi12+ repetition maximum (12+ RM)With continued training, the greatethe number of repetitions per set, thegreater will be the improvement inmuscle endurance and the smaller thgains in strength. For example, whena soldier trains with a 25-RM weightgains in muscular endurance will bgreater than when using a 15-RMweight, but the gain in strength wilnot be as great. To optimize a soldier’performance, his RM should be determined from an analysis of the criticatasks of his mission. However, mossoldiers will benefit most from a resistance-training program with an 8-12RM.

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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 work with 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 largelatissimus dorsi muscle of the back andthe smaller biceps muscles of the arm

If curls are done first, the smallemuscle 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-downThe 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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Workout Techniques

Workouts for improving muscularendurance or strength must follow the

principles just described. There arealso other factors to consider, namely,safety, exercise selection, and phasesof conditioning.

SAFETY FACTORS

Major causes of injury when strengthtraining are improper lifting tech-niques combined with lifting weightsthat are too heavy. Each soldier mustunderstand how to do each lift cor-rectly before he starts his strength

training program.The soldier should always do weight

training with a partner, or spotter,who can observe his performance as heexercises. To ensure safety and thebest results, both should know how touse the equipment and the properspotting technique for each exercise.

A natural tendency in strength train-ing is to see how much weight one canlift. Lifting too much weight forces acompromise in form and may lead toinjury. All weights should be selectedso that proper form can be maintainedfor the appropriate number of repeti-tions.

Correct breathing is another safetyfactor in strength training. Breathingshould be constant during exercise.The soldier should never hold hisbreath, as this can cause dizziness andeven loss of consciousness. As ageneral rule, one should exhale duringthe positive (concentric) phase of contraction as the weight or weight

stack moves away from the floor, andinhale during the negative (eccentric)phase as the weight returns toward thefloor.

The three phases of

conditioning are

preparatory, conditioning,

and maintenance.

EXERCISE SELECTION

When beginning a resistance-train-ing program, the soldier should choose

about 8 to 16 exercises that work all of the body’s major muscle groups. Usu-ally eight well-chosen exercises willserve as a good starting point. They

should include those for the muscles of the leg, low back, shoulders, and soforth. The soldier should choose exer-cises that work several muscle groupsand try to avoid those that isolate singlemuscle groups. This will help him traina greater number of muscles in a giventime. For example, doing lat pull-downs on the “lat machine” works thelatissimus dorsi of the back and thebiceps muscles of the upper arm. Onthe other hand, an exercise like con-centration curls for the biceps muscles

of the upper arm, although an effectiveexercise, only works the arm flexormuscles. Also, the concentration curlrequires twice as much time as lat pull-downs because only one arm is workedat a time.

Perhaps a simpler way to select anexercise is to determine the number of

joints in the body where movement oc-curs during a repetition. For mostpeople, especially beginners, most of the exercises in the program should be“multi-joint” exercises. The exercise

should provide movement at more thanone joint. For example, the pull-downexercise produces motion at both theshoulder and elbow joints. The con-centration curl, however, only involvesthe elbow joint.

PHASES OF CONDITIONING

There are three phases of condition-ing: preparatory, conditioning, andmaintenance. These are also describedin Chapter 1.

Preparatory Phase

The soldier should use very lightweights during the first week (thepreparatory phase) which includes thefirst two to three workouts. This isvery important, because the beginnermust concentrate at first on learning

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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 weekMore 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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performer by restricting the numberof repetitions he may do. Instead, sol-diers at all levels of fitness can indi-vidually do the number of repetitions

they are capable of and thereby besure they obtain an adequate trainingstimulus.

In this FM, timed sets will beapplied to improving soldier’s sit-up

and push-up performance. (See Fig-ures 3-2 and 3-3. ) Many differentbut equally valid approaches can betaken when using timed sets to im-prove push-up and sit-up perform-ance. Below, several of these will begiven.

It should first be stated that im-

proving sit-up and push-up perform-ance, although important for the APFT,should not be the main goal of anArmy physical training program. Itmust be to develop an optimal level of physical fitness which will help sol-diers carry out their mission duringcombat. Thus, when a soldier per-forms a workout geared to developmuscle endurance and strength, thegoal should be to develop sufficientstrength and/or muscle endurance inall the muscle groups he will be calledupon to use as he performs his mission.To meet this goal, and to be assuredthat all emergencies can be met, atraining regimen which exercises all

be developed and followed. Thus, asa general rule, a muscle endurance orstrength training workout should notbe designed to work exclusively, or

give priority to, those muscle groupsworked by the sit-up or push-up event.

For this reason, the best procedureto follow when doing a resistanceexercise is as follows. First, perform aworkout to strengthen all of the body’smajor muscles. Then, do timed sets toimprove push-up and sit-up perform-ance. Following this sequence ensuresthat all major muscles are worked. Atthe same time, it reduces the amount of time and work that must be devoted topush-ups and sit-ups. This is because

the muscles worked by those two exer-cises will already be pre-exhausted.

The manner in which timed sets forpush-ups and sit-ups are conductedshould occasionally be varied. Thisensures continued gains and minimizesboredom. This having been said, hereis a very time-efficient way of con-ducting push-up/sit-up improvement.Alternate timed sets of push-ups andtimed sets of sit-ups with little or notime between sets allowed for recov-ery. In this way, the muscle groupsused by the push-up can recover whilethe muscles used in the sit-up areexercised, and vice versa. The follow-ing is an example of this type of

the body’s major muscle groups must approach:

Figure 3-2

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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 ofexercises 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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The beginning weight-training program shown at Figure 3-5 will work

most of the important, major musclegroups. It is a good program for begin-

ners and for those whose time islimited. The exercises should be donein the order presented.

The weight-training program shownat Figure 3-6 is a more comprehensiveprogram that works the major musclegroups even more thoroughly. It hassome duplication with respect to the

lat pull-down, and biceps curl. Thus,for the beginner, this program mayoverwork some muscle groups. How-ever, for the more advanced lifter, itwill make the muscles work in differ-ent ways and from different anglesthereby providing a better over-alldevelopment of muscle strength. Thisprogram also includes exercises tostrengthen the neck muscles.

When doing one set of each exerciseto muscle failure, the average soldier.

muscles that are worked. For example, should be able to complete this routine

the quadriceps are worked by the leg and do a warm-up and cool-down

press/squat and leg extensions, and the within the regular PT time.

biceps are worked by the seated row,

Figure 3-6

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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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PARTNER-RESISTED EXERCISE

In partner-resisted exercises (PREs)a person exercises against a partner’sopposing resistance. The longer thepartners work together, the moreeffective they should become in pro-viding the proper resistance for eachexercise. They must communicate witheach other to ensure that neither toomuch nor too little resistance is ap-plied. The resister must apply enoughresistance to bring the exerciser tomuscle failure in 8 to 12 repetitions.More resistance usual] y can and shouldbe applied during the eccentric (nega-tive) phase of contraction (in other

words, the second half of each repe-tition as the exerciser returns to thestarting position). The speed of move-ment for PREs should always be slowand controlled. As a general rule, thenegative part of each exercise should

take at least as long to complete asthe positive part. Proper exerciseform and regularity in perform-ance are key ingredients whenusing PREs for improving strength.

Following are descriptions andillustrations of several PREs. Theyshould be done in the order givento ensure that the exercising sol-dier is working his muscle groupsfrom the largest to the smallest.More than one exercise per musclegroup may be used. The PT leadercan select exercises which meet theunit’s specific goals while consid-ering individual limitations:

A 36-to 48-inch stick or bar one

inch in diameter may be used forsome of the exercises. This givesthe resister a better grip and/orleverage and also provides a feelsimilar to that of free weights andexercise machines.

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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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Exercise Chart

The chart labeled Figure 3-5 will help thesoldier select appropriate exercises for use indeveloping a good muscular endurance and strengthworkout. For example, if the soldier wants todevelop his upper leg muscles, he has severaloptions. He may choose from the following: 1)PREs, concentrating on the split- or single-legsquat; 2) exercises with equipment, doing freeweight squats; or, 3) exercises with a machine,doing leg presses, leg curls, and leg extensions.

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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 tch ing t echniques 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 tedons as a body part moves around

joint. It is a safe and effective methfor improving flexibility. The soldassumes each stretching position slowuntil he feels tension or tightness. Thlengthens the muscles without causia reflex contraction in the stretchmuscles. He should hold each stretfor ten seconds or longer. This lets tlengthened muscles adjust to the stretwithout causing injury.

The longer a stretch is held, teasier it is for the muscle to adapt that length. Static stretching shounot be painful. The soldier should feslight discomfort, but no pain. Whpain results from stretching, it is a sinal that he is stretching a muscle tendon 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 tubinto help him stretch. This produces safe stretch through a range of motiohe could not achieve without help. Hshould talk with his partner to ensuthat each muscle is stretched safethrough the entire range of motion

PNF STRETCHING

PNF stretching uses the neuromucular patterns of each muscle group help improve flexibility. The soldi

performs a series of intense contrations and relaxations using a partner equipment to help him stretch. ThPNF technique allows for greater muscrelaxation following each contractioand increases the soldier’s ability stretch 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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THE COOL-DOWN The soldier should not limit flebility training to just the warm-up a

The following information explainsthe importance of cooling down and

how to do it correctly.

• Do not stop suddenly after vigorousexercise, as this can be very danger-ous. Gradually bring the body back

to its resting state by slowly de-creasing the intensity of the activ-

ity. After running, for example,one should walk for one to two min-

utes. Stopping exercise suddenlycan cause blood to pool in the

muscles, thereby reducing blood flow to the heart and brain. This

may cause fainting or abnormal

rhythms in the heart which couldlead to serious complications. Repeat the stretches done in the

warm-up to help ease muscle tension and any immediate feeling of

muscle soreness. Be careful not to overstretch. The muscles are

warm from activity and can possibly be overstretched to the point of

injury. Hold stretches 30 seconds or more

during the cool-down to improve flexiblity. Use partner-assisted or

PNF techniques, if possible.

cool-down periods. He should somtimes use an entire PT session on "recovery" or "easy"training day work on flexibility improvement. Hmay also work on it at home. Stretcing is one form of exercise that takvery little time relative to the benefgained.

Rot a t i on E x e r c i s e s

Rotation exercises are used to ge

tly stretch the tendons, ligments, a

muscles associated with a joint and

stimulate lubrication of the joint wi

synovial fluid. This may provi

better movement and less friction the joint.

The following exercises should

performed slowly.

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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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Soldiers can do PNF (Propriocep-tive Neuromuscular Facilitation)stretches for most major muscle groups.PNF stretches use a series of contrac-

tions, done against a partner’s resis-tance, and relaxations.

Obtaining a safe stretch beyond themuscle’s normal length requires a part-ner’s assistance. The following foursteps provide general guidance as tohow PNF stretches are done. Both theexerciser and partner should followthese instructions:1. Assume the stretch position slowlywith the partner’s help.2. Isometrically contract the musclesto be stretched. Hold the contraction

for 5 to 10 seconds against the partner’sunyielding resistance.3. Relax. Next, contract the antago-nistic muscles for 5 to 10 seconds while

the partner helps the exerciser obtain agreater stretch.4. Repeat this sequence three times,and try to stretch a little further eachtime. (Caution: The exerciser shouldnot hold his breath. He should breatheout during each contraction.)

Several examples of PNF stretchesare provided below in a stepwise fash-ion. The numbers given above for eachstep correspond to the general descrip-tion listed below.

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Body composition, which refers to

the body’s relative amounts of fat andlean body mass (organs, bones, muscles),is one of the five components of physical fitness. Good body composi-tion is best gained through proper dietand exercise. Examples of poor bodycomposition are underdeveloped mus-culature or excessive body fat. Beingoverweight (that is, overly fat) is themore common problem.

Poor body composition causes prob-lems for the Army. Soldiers withinadequate muscle development can-

not perform as well as soldiers withgood body composition. As a soldiergets fat, his ability to perform physi-cally declines, and his risk of develop-ing disease increases. Soldiers withhigh percentages of body fat oftenhave lower APFT scores than thosewith lower percentages. Poor bodycomposition, especially obesity, has anegative effect on appearance, self--esteem, and negatively influences at-titude and morale.

The Army’s weight control pro-

gram is described in AR 600-9. It ad-dresses body composition standards,programs for the overly fat, and re-lated administrative actions.

The amount of fat on the body,when expressed as a percentage of total body weight, is referred to as the

percent body fat. The Army’s maxi-mum allowable percentages of bodyfat, by age and sex, are listed in Figure5-1.

Evaluation Methods

The Army determines body fatpercentage using the girth method.(This is described in AR 600-9, pages12 to 21.)

Body composition is influenced byage, diet, fitness level, and geneticfactors (gender and body type). TheArmy’s screening charts for height andweight (shown in AR 600-9) make al-lowances for these differences. A

soldier whose weight exceeds the stan-dard weight shown on the charts maynot necessarily be overfat. For ex-ample, some well-muscled athletes havebody weights that far exceed the valuesfor weight listed on the charts for theirage, gender, and height. Yet, only asmall percentage of their total bodymass may be fat. In such cases, the leanbody mass accounts for a large share of their total body composition, whileonly a small percentage of the totalbody mass is composed of fat.

Soldiers who do not meet the weightstandards for their height and/or sol-diers whose appearance suggests thatthey have excessive fat are to beevaluated using the circumference (girthmeasurement) method described inAR 600-9.

Body composition is

influenced by age,

fitness level, and

genetic factors.

Figure 5-1

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A more accurate way to determinebody composition is by hydrostatic orunderwater weighing. However, thismethod is very time-consuming andexpensive and usually done only athospitals and universities.

Soldiers who do not meet Armybody fat standards are placed on for-mal, supervised weight (fat) loss pro-grams as stipulated in AR 600-9. Suchprograms include sensible diet and ex-ercise regimens.

Diet and Exercise

A combination of exercise and diet

is the best way to lose excessive bodyfat. Losing one to two pounds a week is a realistic goal which is best accom-plished by reducing caloric intake andincreasing energy expenditure. Inother words, one should eat less andexercise more. Dieting alone can causethe body to believe it is being starved.In response, it tries to conserve its fatreserves by slowing down its metabolicrate and, as a result, it loses fat at aslower rate.

Soldiers must consume a minimum

number of calories from all the majorfood groups, with the calories distrib-uted over all the daily meals includingsnacks. This ensures an adequate con-sumption of necessary vitamins and

A combination of

exercise and diet is the

best way to lose

unwanted body fat.

minerals. A male soldier who is notunder medical supervision when diet-ing requires a caloric intake of at least1 ,500; women require at least 1,200calories. Soldiers should avoid dietsthat fail to meet these criteria.

Trying to lose weight with fad dietsand devices or by skipping meals does

not work for long-term fat loss, sinceweight lost through these practices ismostly water and lean muscle tissue,not fat. Losing fat safely takes time

and patience. There is no quick aeasy way to improve body compotion.

The soldier who diets and does nexercise loses not only fat but musctissue as well. This can negativeaffect his physical readiness. Not ondoes exercise burn calories, it helps tbody maintain its useful muscle maand it may also help keep the bodymetabolic rate high during dieting.

Fat can only be burned durinexercise if oxygen is used. Aerobexercise, which uses lots of oxygen, the best type of activity for burnifat. Aerobic exercises include joging, walking, swimming, bicyclin

cross-country skiing, rowing, staclimbing, exercise to music, and juming rope. Anaerobic activities, such sprinting or lifting heavy weightburn little, if any, fat.

Exercise alone is not the best way lose body fat, especially in laramounts. For an average-sized peson, running or walking one miburns about 100 calories. Becauthere are 3,500 calories in one pounof fat, he needs to run or walk 35 milif pure fat were being burned. In r

ality, fat is seldom the only source energy used during aerobic exercisInstead, a mixture of both fats ancarbohydrates is used. As a resumost people would need to run or waover 50 miles to burn one pound of fa

A combination of proper diet anaerobic exercise is the proven way lose excessive body fat. Local dietians and nutritionists can help soldiewho want to lose weight by suggestinsafe and sensible diet programs. Iaddition, the unit’s MFT can desig

tailored exercise programs which whelp soldiers increase their calor

expenditure and maintain their leabody mass.

Aerobic exercise is best

for burning fat.

examples include

jogging, walking, swim-

ming, bicycling, cross-

country skiing, and

rowing.

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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 glycogen (a complex sugar), are the pmary fuel source for muscles durinshort-term, high-intensity activitieRepetitive, vigorous activity can uup most of the carbohydrate stores the exercised muscles.

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

The intensity of the exercise alinfluences whether fats or carbohydrates are used to provide energyVery intense activities use more cabohydrates. Examples include weigtraining 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 dishould come from carbohydrate

Individual caloric requirements varydepending on body size, sex, age, antraining mission. Foods rich in complex carbohydrates (for example, pastrice, 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 circumstance

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

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

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

glucose-containing beverages. Durinintense training, these beverages caprovide 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 usewith caution during intense enduranctraining and other similar activities.

Many people believe that bodbuilders need large quantities o

Figure 6-5

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protein to promote better musclegrowth. The primary functions of protein are to build and repair bodytissue and to form enzymes. Protein is

believed to contribute little, if any, tothe total energy requirement of heavy-resistance exercises. The recommendeddietary allowance of protein for adultsis 0.8 grams per kilogram of bodyweight. Most people meet this levelwhen about 15 percent of their dailycaloric intake comes from protein.During periods of intense aerobic train-ing, one’s need for protein might besomewhat higher (for example, 1.0 to1.5 grams per kilogram of body weightper day). Weight lifters, who have a

high proportion of lean body mass, caneasily meet their protein requirementwith a well-balanced diet which has 15to 20 percent of its calories providedby protein. Recent research suggeststhat weight trainers may need no moreprotein per kilogram of body weightthan average, nonathletic people. MostAmericans routinely consume theselevels of protein, or more. The bodyconverts protein consumed in excess

of caloric needs to fat and stores it inthe body.

Nutrition in the Field

Soldiers in the field must eat enoughfood to provide them with the energythey need. They must also drink plentyof water or other non-alcoholic bever-ages. The “meal, ready to eat” (MRE)supplies the needed amount of carbo-hydrates, protein, fat, vitamins, andminerals. It is a nutritionally adequateration when all of its components areeaten and adequate amounts of waterare consumed. Because the foods are

enriched and fortified with vitaminsand minerals, each component is amajor source of nutrients. Soldiersmust eat all the components in order toget the daily military recommendeddietary allowances (MRDA) and havean adequate diet in the field. Soldierswho are in weight control programs orwho are trying to lose weight can eatpart of each MRE item, as recom-mended by dietitians.

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This chapter gives commanders andtrainers guidance in designing andusing exercise circuits. It describescalisthenic exercises for developing

strength, endurance, coordination, andflexibility. It also describes grass drillsand guerilla exercises which are closelyrelated to soldiering skills and shouldbe regularly included in the unit’sphysical fitness program.

Circuit training is a term associatedwith specific training routines. Com-manders with a good understanding of the principles of circuit training mayapply them to a wide variety of train-ing situations and environments.

Circuits

A circuit is a group of

stations or areas where

specific tasks or

exercises are performed.

A circuit is a group of stations orareas where specific tasks or exercisesare performed. The task or exerciseselected for each station and the ar-rangement of the stations is deter-mined by the objective of the circuit.

Circuits are designed to provide ex-ercise to groups of soldiers at intensi-ties which suit each person’s fitnesslevel. Circuits can promote fitness ina broad range of physical and motorfitness areas. These include CR endur-ance, muscular endurance, strength,flexibility, and speed. Circuits can alsobe designed to concentrate on sportsskills, soldiers’ common tasks, or anycombination of these. In addition,circuits can be organized to exercise allthe fitness components in a short pe-riod of time. A little imagination canmake circuit training an excellentaddition to a unit’s total physical fit-ness program. At the same time, it can

provide both fun and a challenge tosoldiers’ physical and mental abilities.Almost any area can be used, and anynumber of soldiers can exercise forvarious lengths of time.

TYPES OF CIRCUITS

The two basic types of circuits arthe free circuit and the fixed circui

Each has distinct advantages.

Free Circuit

In a free circuit, there is no set timfor staying at each station, and nosignal is given to move from onstation to the next. Soldiers work atheir own pace, doing a fixed numbeof repetitions at each station. Progresis measured by the time needed tcomplete a circuit. Because soldiermay do incomplete or fewer repeti

tions than called for to reduce thitime, the quality and number of threpetitions done should be monitoredAside from this, the free circuit requires little supervision.

Fixed Circuit

In a fixed circuit, a specific lengthof time is set for each station. Thetime is monitored with a stopwatchand soldiers rotate through the stationon command.

There are three basic ways to increasthe intensity or difficulty of a fixed

circuit:

Keep the time for completion the

same, but increase the number o

repetitions.

Increase the time per station along

with the number of repetitions.

Increase the number of times sol

diers go through the circuit .

VARIABLES IN CIRCUIT TRAINING

Several variables in circuit traininmust be considered. These include thtime, number of stations, number o

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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 Circuit 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 it

available? Are there safety factors to consider?

Answering these questions helps thedesigner 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 ofstations, 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 7-1

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Figure 7-2

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Figure 7-3

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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 intensityAlso, soldiers with low fitness levelssuch 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. Ifthis 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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CONDITIONING DRILLS

Some large units prefer to use sets of sets, soldiers do as many repetitions of

calisthenic exercises as part of their PT an exercise as possible in the allowed Conditioning drills are

intended to supplementmuscular strength andendurance training

sessions.

sessions. Figure 7-4 shows three cal-isthenic conditioning drills for boththe poorly conditioned and physicallyfit soldiers. The drills are designed tobe done progressively and are intendedto supplement muscular strength andendurance training sessions.

Leaders can mix the exercises toprovide greater intensity, based on thefitness level of the soldiers being trained.However, they should choose andsequence them to alternate the muscle

groups being worked. Soldiers shoulddo each exercise progressively from 15to 40 or more repetitions (20 to 60 sec-onds for timed sets) based on theirlevel of conditioning. They may alsodo each exercise in cadence unlesstimed sets are specified. For timed

time. Using timed sets, both the well-conditioned and less-fit soldiers canwork themselves to their limits.

The following conditioning drills(Figure 7-4) are arranged according tothe phase of training.

Grass DrillsGrass drills are exercise movements

that feature rapid changes in bodyposition. These are vigorous drillswhich, when properly done, exercise

all the major muscle groups. Soldiersshould respond to commands as fast aspossible and do all movements at topspeed. They continue to do multiplerepetitions of each exercise until thenext command is given. No cadence iscounted.

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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 placat 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 pronwith elbows bent and palms directly under the shoulders as in thdown position of the push up. Thlegs are straight and together withthe head toward the instructor.BACK: The soldier lies flat on hiback 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 stancof a football lineman with fee

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

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

To change from the FRONT to theBACK position (Figure 7-5), the soldier 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 legsHe 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. P lace the pa lmsdirectly 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 thasix inches off the ground. Spread thlegs apart as far as possible, then puthem back together. Keep the head othe ground. Throughout, place thhands under the upper part of the buttocks, and slightly bend the knees tease pressure on the lower back. Opeand close the legs as fast as possibleThe curl-up may be substituted fothis exercise.

Forward Roll

From the STOP position, place bothands 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 informal commands such as the following“Follow me,” “Run on the toes and ballof your feet,” “Speed it up,” “Increasto 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 thquick-time marching periods between

exercises and by doing all exercises second time. This produces an overload that improves fitness.

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

The preparatory command is alwaythe name of the exercise, and thecommand of execution is always “March.The command “Quick time, marchends each exercise.

For the double guerrilla exercises (in

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

Figure 7-7

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“Platoon halt.” “From (soldier is designated), by

twos, 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, walk forward 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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Fireman’s Carry

Two soldiers do the carry. On com-mand, number-two soldier bends atthe waist, with feet apart in a balancedstance. Number-one soldier moves

toward his partner. He places himself

by his partner’s left shoulder and bendshimself over his partner’s shouldersand back. When in position, number-two soldier, with his left hand, reachesbetween his partner’s legs and graspshis left wrist. On command, they moveforward until the command for change-over. They then change positions. Thefireman’s carry can also be done fromthe other side.

Single-Shoulder Carry

Two soldiers do the carry. On com-mand, number-two soldier bends at thewaist with feet apart in a balancedstance. At the same time, number-onesoldier moves toward his partner. Heplaces his abdominal area onto his part-ner’s right or left shoulder and leansover. Number-two soldier puts hisarms around the back of his partner’sknees and stands up. On command,they move forward until the commandfor changeover. They then changepositions.

Cross Carry

On command, number-two soldierbends over at the waist. He twists

slightly to the left with feet spreaapart in a balanced position. At thsame time, number-one soldier movetoward his partner’s left side and leanover his partner’s back. Number twsoldier, with his left arm, reachearound his partner’s legs. At the sam

time, he reaches around his partner’back with his right arm, being carefunot to grab his partner’s neck or headHe then stands up straight, holding hipartner on his back. On commandthey move forward until the commanfor changeover. They then changpositions.

Saddle-Back (Piggyback) Carry

On command, number-two soldie

bends at the waist and knees with hihand on his knees and his head up. Toassume the piggyback position, number-one soldier moves behind his partner, places his hands on his partner’shoulders, and climbs carefully onthis partner’s hips. As number-onsoldier climbs on, number-two soldiegrasps his partner’s legs to help supporhim. Number-one soldier places hiarms over his partner’s shoulders andcrosses his hands over his partner’upper chest. They move forward untithe command for changeover is givenThey then change positions.

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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 suchcilities, designers should, at a mmum, consider the following gance: Secure approval from the local stal lat ion's commander.

Prepare a safety and health-risk sessment to support construction

o 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 pre 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 tsafety. They must take every precaution to minimize injuries as soldiers gthrough obstacle courses. Soldiermust do warm-up exercises beforthey begin. This prepares them for thphysically demanding tasks ahead anhelps minimize the chance of injuryA cool-down after the obstacle cours

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

Commanders should use ingenuitin building courses, making good usof streams, hills, trees, rocks, andother natural obstacles. They musinspect courses for badly built obstacles, 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 oaround 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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landing areas should be raked andrefilled before each use. Puddles of water under obstacles can cause a falsesense of security. These could result inimproper landing techniques and seri-ous injuries. Leaders should postponetraining on obstacle courses when wetweather makes them slippery.

Units should prepare their soldiersto negotiate obstacle courses by doingconditioning exercises beforehand. Sol-diers should attain an adequate level of conditioning before they run the con-fidence course, Soldiers who have notpracticed the basic skills or run theconditioning course should not be al-lowed to use the confidence course.

Instructors must explain and dem-onstrate the correct ways to negotiateall obstacles before allowing soldiers torun them. Assistant instructors shouldsupervise the negotiation of higher,more dangerous obstacles. The em-phasis is on avoiding injury. Soldiersshould practice each obstacle until theyare able to negotiate it. Before they runthe course against time, they shouldmake several slow runs while the in-structor watches and makes neededcorrections. Soldiers should never beallowed to run the course against timeuntil they have practiced on all the

obstacles.

CONDITIONING OBSTACLE COURSES

If possible, an obstacle course shouldbe shaped like a horseshoe or figureeight so that the finish is close to thestart. Also, signs should be placed toshow the route.

A course usually ranges from 300 to450 yards and has 15 to 25 obstaclesthat are 20 to 30 yards apart. Theobstacles are arranged so that those

which exercise the same groups of muscles are separated from one an-other.

The obstacles must be solidly built.Peeled logs that are six to eight inches

wide are ideal for most of them. Sharppoints and corners should be elimi-nated, and landing pits for jumps orvaults must be filled with sand or saw-dust. Courses should be built andmarked so that soldiers cannot sidestepobstacles or detour around them.Sometimes, however, courses can pro-vide alternate obstacles that vary indifficulty.

Each course should be wide enoughfor six to eight soldiers to use at thesame time, thus encouraging competi-tion. The lanes for the first fewobstacles should be wider and theobstacles easier than those that follow.In this way, congestion is avoided andsoldiers can spread out on the course.To minimize the possibility of fallsand injuries due to fatigue, the lasttwo or three obstacles should not betoo difficult or involve high climbing.

Trainers must always be aware thatfalls from the high obstacles couldcause serious injury. Soldiers must bein proper physical condition, closely Instructors must explainsupervised, and adequately instructed. and demonstrate the

The best way for the timer to time correct ways tothe runners is to stand at the finish and negotiate all obstaclescall out the minutes and seconds as before allowing soldierseach soldier finishes. If several watches to run them.are available, each wave of soldiers istimed separately. If only one watch isavailable, the waves are started atregular intervals such as every 30seconds. If a soldier fails to negotiatean obstacle, a previously determinedpenalty is imposed.

When the course is run against time,stopwatches, pens, and a unit rosterare needed. Soldiers may run thecourse with or without individualequipment.

Obstacles for Jumping

These obstacles are ditches to clearwith one leap, trenches to jump into,heights to jump from, or hurdles. (SeeFigure 8-l.)

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Obstacles for Dodging between the posts are narrow so thsoldiers must pick their way careful

These obstacles are usually mazes of through and around them. Lane guidposts set in the ground at irregular are built to guide soldiers in dodginintervals. (See Figure 8-2.) The spaces and changing direction.

Figure 8-1

Figure 8-2

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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 incheswide 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 fenc(See Figure 8-5.) and low walls. (See Figure 8-6.)

Figure 8-5

Figure 8-6

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Obstacles for Balancing

Beams, logs, and planks may beused. These may span water obstaclesand dry ditches, or they may be raised

off the ground to simulate natural de-pressions. (See Figure 8-7.)

CONFIDENCE OBSTACLE COURSES

Confidence obstacle courses mustbe built in accordance with Folio No.1, “Training Facilities,” Corps of En-gineers Drawing Number 28-13-95.You can obtain this publication fromthe Directorate of Facilities Engineer-ing at most Army installations.

Confidence courses can developconfidence and strength by using ob-stacles that train and test balance andmuscular strength. Soldiers do not ne-gotiate these obstacles at high speed oragainst time. The obstacles vary fromfairly easy to difficult, and some arehigh. For these, safety nets are pro-vided. Soldiers progress through thecourse without individual equipment.Only one soldier at a time negotiates an

Figure 8-7

obstacle unless it is designed for use bymore than one.

Confidence courses should accom-modate four platoons, one at eachgroup of six obstacles. Each platoonbegins at a different starting point. Inthe example below, colors are used togroup the obstacles. Any similar methodmay be used to spread a group over thecourse. Soldiers are separated intogroups of 8 to 12 at each obstacle. Atthe starting signal, they proceed throughthe course.

Soldiers may skip any obstacle theyare unwilling to try. Instructors shouldencourage fearful soldiers to try theeasier obstacles first. Gradually, astheir confidence improves, they can

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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-Belly 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 othside to the ground.Weaver. Soldiers move from one enof the obstacle to the other by weaving their bodies under one bar anover the next.

Hip-Hip. Soldiers step over each bathey either alternate legs or use thsame lead leg each time.Balancing Logs. Soldiers step up on log and walk or run along it whilkeeping 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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Blue Group

This group contains the third sixobstacles. These are described belowand numbered 13 through 18 in Figure

8-10.High Step-over. Soldiers step over

each log while alternating their leadfoot or using the same one.Swinger. Soldiers climb over the swinglog to the ground on the opposite side.Low Wire. Soldiers move under thewire on their backs while raising thewire with their hands to clear theirbodies. To reduce the tendency to pushthe crawling surface, it is filled with

obstacle. The direction of negotiatithe obstacle is alternated.Swing, Stop, and Jump. Soldiers gamomentum with a short run, grasp t

rope, and swing their bodies forwato the top of the wall. They release trope while standing on the wall an

jump to the ground.Six Vaults. Soldiers vault over the lousing one or both hands.Wall Hanger. Soldiers walk up twall using the rope. From the top the wall, they grasp the bar and ghand-over-hand to the rope on the oposite end. They use the rope to d

sand or sawdust to the far end of the scend,

Figure 8-10

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Black Group

This group contains the last six ob-stacles. These are described below and

numbered 19 through 24 in Figure 8-11.Inclining Wall. Soldiers approach theunderside of the wall, jump up andgrasp the top, and pull themselves upand over. They slide or jump down theincline to the ground.Skyscraper. Soldiers jump or climb tothe first floor and either climb thecorner posts or help one another to thehigher floors. They descend to theground individually or help one an-other down. The top level or roof is

off limits, and the obstacle should notbe overloaded. A floor must not be-come so crowded that soldiers arebumped off. Soldiers should not jumpto the ground from above the firstlevel.

Jump and Land. Soldiers climb theladder to the platform and jump to theground.Confidence Climb. Soldiers climb the

inclined ladder to the vertical ladder.they go to the top of the vertical ladder,then down the other side to the ground.Belly Robber. Soldiers step on thelower log and take a prone position onthe horizontal logs. They crawl overthe logs to the opposite end of theobstacle. Rope gaskets must be tied tothe ends of each log to keep the handsfrom being pinched and the logs fromfalling.The Tough One. Soldiers climb therope or pole on the lowest end of the

obstacle. They go over or between thelogs at the top of the rope. They moveacross the log walkway, climb theladder to the high end, then climbdown the cargo net to the ground.

Figure 8-11

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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 “Positiof attention, move.”

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

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

RIFLE DRILL EXERCISES

The following exercises are for u

in rifle drills.Up and Forward

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

Fore-Up, Squat

This is a four-count exercise doat a moderate cadence. (See Figu8-13.)

Fore-Up, Behind Back

This is a four-count exercise doat a moderate cadence. (See Figure 14.)

Fore-Up, Back Bend

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

Figure 8-12

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Figure 8-13

Figure 8-14

Figure 8-15

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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 rack above 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 are

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

STARTING DOSAGE ANDPROGRESSION

The starting session is six repet

tions of each exercise. The progresion rate is an increase of one repettion for each three periods of exercisSoldiers continue this rate until thedo 12 repetitions with no rest betweeexercises. 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 startinpositions and commands.

Right-Hand Start Position, Move

On the command “Move,” move thleft foot 12 inches to the left, anlower the body into a flatfooted squaKeep the back straight, head up, anarms 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 samway 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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Left-Shoulder Position, Move

This command is given from theleft-hand-start position. On the com-

mand “Move, ” pull the log upward tothe left shoulder in one continuousmotion. At the same time, move theright foot to the rear, and stand upfacing right. Balance the log on the leftshoulder with both hands. (See 4,Figure 8-17.) This movement cannotbe done from the right-hand-startposition.

Waist Position, Move

From the right-hand-start position,

pull the log waist high. Keep the armsstraight and fingers laced under thelog. The body is inclined slightly to therear, and the chest is lifted and arched.(See 5, Figure 8-17.)

Chest Position, Move

This command is given after takinthe waist position. On the comman

“Move,” shift the log to a position higon the chest, bring the left arm undthe log, and hold the log in the bend the arms. (See 6, figure 8-17.) Keethe upper arms parallel to the ground

To move the log from the right tthe left shoulder, the command i“Left-shoulder position, move.” Pusthe log overhead, and lower it to thopposite shoulder.

To return the log to the grounfrom any of the above positions, thcommand is “Start position, move.” A

the command “Move,” slowly lower thlog to the ground. Position the handand fingers so they are not under thlog.

Figure 8-17

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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 psition with the feet about shouder-width apart. (See 4, Figu

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 wator on the deck. Allow five to seveminutes for the warm-up.

Conditioning Phase

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

Side Leg-Raises. Stand in chest shoulder-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 shouder-deep water, back facing the waof the pool. Reach backward with tharms extended, and grasp the pooledge. Next, raise one leg in front othe body away from the wall, anmove it sideward toward the other leas far as it can go. Then, return the leto the front-extended position, anlower it to the starting position. Repeathese actions with the other leg, ancontinue to alternate legs. DURATION: 30 seconds ( 15 seconds per leg

Rear Leg Lift. Stand in chest-tshoulder-deep water with hands othe pool’s edge, chest to the wall. Raisone leg back and up from the hipextend it, and point the foot. Thenpull the leg back to the starting position. Alternate these actions back anforth with each leg. DURATION: 2seconds (10 seconds each leg).

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Figure 8-21

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Alternate Toe Touch. Stand in

waist-deep water. Raise the left leg asin kicking while touching the elevatedtoe with the right hand. At the same

time, rotate the head toward the leftshoulder, and push the left arm back-ward through the water. Alternatethese actions back and forth with eachleg and opposite hand. DURATION 2minutes.

Side Straddle Hop. Stand in waist-deep water with hands on hips and feettogether. Jump sideward and land withfeet about two feet apart. Then, returnto the starting position, and repeat the

jumping action. DURATION 2 min-utes.

Stride Hop. Stand in waist-deepwater with hands on hips and feettogether. Jump, moving the left legforward and right leg backward. Then,

jump again moving the right leg for-ward and left leg backward. Repeatthese actions. DURATION 2 minutes.

The Bounce. Stand in waist-deepwater with hands on hips and feettogether. Jump high with feet together.Upon landing, use a bouncing motion,and repeat the action. DURATION: 1minute.

Rise on Toes. Stand in chest-toshoulder-deep water with arms at sidesand feet together. Rise up using thetoes. Then, lower the body to thestarting position. Repeat the action.DURATION: 1 minute.

Side Bender. Stand in waist-deepwater with the left arm at the side andthe right arm extended straight over-head. Stretch slowly, bending to theleft. Recover to the starting position,and repeat the action. Next, reverse tothe right arm at the side and the left

arm extended straight overhead. Re-peat the stretching action to the rightside. DURATION: 1 minute.

Walking Crawl. Walk in waist- tochest-deep water. Simulate the over-hand crawl stroke by reaching out with

the left hand cupped and pressing thewater downward to the thigh. Repeatthe action with the right hand. Alter-

nate left and right arm action. DURATION: 2 minutes.

Bouncing. Stand in chest-deewater, arms at sides. Bounce on the le

foot while pushing down vigorouswith both hands. Repeat the actiowith the right foot. Alternate bouning on the left and right foot. DURATION: 2 minutes.

Bounding in Place with AlternatArm Stretch, Forward. Bound

place in waist-deep water using higknee action. Stretch the right arm fforward when the left knee is high anthe left arm is stretched backwarWhen the position of the arm is rversed, simulate the action of th

crawl stroke by pulling down anthrough the water with the hanDURATION 1 minute.

Poolside Knees Up, Supine. Standin chest-to shoulder-deep water, backagainst the wall of the pool. Extendthe arms backward, and grasp thpool’s edge. With feet together, extend the legs in front of the torso, andassume a supine position. Then withthe legs together, raise the knees tothe chin. Return to the starting position, and repeat the action. DURA

TION: 2 minutes (maximum effort)Twisting Legs, Supine. Stand

chest-to shoulder-deep water, bacagainst the wall of the pool. Extend tharms backward, and grasp the pooledge. With feet together, extend thlegs in front of the torso, and assuma supine position. Then, twist the legslowly to the left, return to the startinposition, and twist the legs slowly the right. Repeat this twisting actioDURATION: 1 minute (2 sets, 3seconds each).

Scissor Kick. Float in chest- tshoulder- deep water on either side

the body with the top arm extendedhand holding the pool’s edge. Bracthe bottom hand against the pool’s wawith feet below the water’s surfacNext, assume a crouching position bgringing the heels toward the hips b

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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 the sports program differ at everArmy installation and unit. Initiativand ingenuity in planning are the mo

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

OBJECTIVES

A well-organized and execu

intramural program yields the follo

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 ta

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 torganize and administer a broad intramural program varies according to unit’s situation. If the objective omaximum participation is to bachieved, organization should start acompany level and then provide com

petition up through higher unit levelsEach command level should have itown program and support the nexhigher program level.

To successfully organize and conduct an intramural program, developers should consider the following factors and elements.

Authority

The unit commander should publish 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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echelons should be made for at leastone year to provide continuity. Thecommander must appoint a qualifiedperson to be the director, regardless of the local situation, type, and size of the

unit. The director must be a good or-ganizer and administrator and musthave time to do the job correctly. Heshould also have a sense of impartial-ity and some athletic experience.

Commanders should form an intra-mural sports council in units of battal-ion size or larger and should appointmembers or require designated unitrepresentatives. The council shouldmeet at least once a month or as oftenas the situation requires. The councilserves as an advisory body to the unit

commander and intramural director. Itgives guidance about the organizationand conduct of the program.

Facilities and Equipment

Adequate facilities and equipmentmust be available. When facilities arelimited, leaders must plan activities toensure their maximum use. In allcases, activities must be planned toensure the safety of participants andspectators.

Funds and Budget

Adequate funds are essential tosuccessfully organize and operate asports program. Therefore, before-hand, organizers must determine howmuch money is available to support it.To justify requests for funds they must

prepare a budget in which they justifyeach sports activity separately. Thebudget must include special equip-ment, supplies, awards, pay for offi-cials, and other items and services.

Units can reduce many of their costsby being resourceful.

Commanders can

stimulate soldiers to par t ic ipa te i n

competitive athletics by

using an award system.AWARD SYSTEM

Commanders can stimulate unitsand soldiers to participate in competi-tive athletics by using an award sys-tem. One type is a point-award systemwhere teams get points based on theirwin/loss records and/or final leaguestandings. This reflects the unit’sstandings in the overall intramural

sports program. The recognition willhelp make units and individuals par-ticipate throughout the year. Trophiescan then be given for overall perform-ance and individual activities.

PROGRAM PLANNING

A successful program depends onsound plans and close coordinationbetween the units involved. Theintramural director should meet withsubordinate commanders or a sports

representative to determine what pro-gram of activities is compatible withthe mission and training activities of each unit. Unless they resolve thisissue, they may not get commandsupport which, in turn, could result inforfeitures or lack of participation.The less-popular activities may not besupported because of a lack of interest.

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Evaluations

Before the program is developed,leaders must study the training andavailability situation at each unit level.They should include the followingitems in a survey to help them deter-mine the scope of the program and todevelop plans:

General. Evaluate the commander’sattitude, philosophy, and policyabout the sports program. Understand the types of units to beserved, their location, the climate,and military responsibilities.Troops. Determine the following:1) number and types of personnel;

2) training status and general dutyassignment; 3) special needs, inter-ests, and attitudes.Time available. Coordinate thetime available for the sports pro-gram with the military mission.Determine both the on-duty andoff-duty time soldiers have for takingpart in sports activities.

Equipment. Consider the equip-ment that will be needed for eachsport.

Faci lities. Determine the number,

type, and location of recreationalfacilities both within the unit and inthose controlled by units at higherlevels.

Funds. Determine how much eachunit can spend on the intramuraprogram.

• Personnel. Assess how many people

are needed to run the program. Thelist should include a director and asistants, sports council, officialsand team captains, as well as volunteers for such tasks as setting up aplaying field.

• Coordination. Coordinate with theunits’ operations sections to avoidconflict with military training schedules.

• Activities. The intramural directoshould plan a tentative program oactivities based on the season, loca

situation, and needs and interests othe units. Both team and individuasports should be included. Some

team sports are popular at all leveland need little promotional efforfor success. Among these are vol-leyball, touch football, basketballand softball. Some individual com-petitive sports have direct militaryvalue. They include boxing, wres-tling, track and field, cross countrytriathlon, biathlon, and swimmingWhile very popular, these sports are

harder to organize than team sportsSee Figures 9-1 and 9-2 for a list osports activities.

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Figure 9-1

Figure 9-2

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Table 9-1

Functions

Once the evaluations have beenmade, the following functions shouldbe performed:

Make a handbook. An intramuralhandbook should be published ateach level of command from instal-lation to company to serve as astanding operating procedure (SOP).This handbook should include theessential elements listed in Table9-1 above.

Plan the calendar. Local situations

and normal obstacles may conflictwith the intramural program. However, a way can be found to providea scheduled program for every sea-son of the year.Choose the type of competition.Intramural directors should be ableto choose the type of competitionbest suited for the sport and localcircumstances. They should alsoknow how to draw up tournaments.Unless the competition must takeplace in a short time, elimination

tournaments should not be used.The round-robin tournament hasthe greatest advantage because indi-viduals and teams are never elimi-nated. This type of competition isadaptable to both team and individ-ual play. It is appropriate for smallnumbers of entries and league playin any sport.

Make a printed schedule. Using

scheduling forms makes this jobeasier. The form should includegame number, time, date, court orfield, and home or visiting team.Space for scores and officials is alsohelpful. Championship games ormatches should be scheduled totake place at the best facility.

Unit Activities

The following games and activitiesmay be included in the unit’s PT

program, They are large-scale activi-ties which can combine many compo-nents of physical and motor fitness. Inaddition, they require quick thinkingand the use of strategy. When playedvigorously, they are excellent activi-ties for adding variety to the program.

NINE-BALL SOCCER

The object of this game is forof a team’s five goalies to have

ball.

Players

eachone

There are 25 to 50 players on eachteam, five of whom are goalies. Theother players are divided into fourequal groups. The goalies play be-tween the goal line and 5-yard line of

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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 kicking the ball.

The game begins when the ball iplaced on the centerline with the opposing captains three feet away fromit. The other players line up 45 feefrom the ball on their half of the fieldAt the referee’s starting whistle, thecaptains immediately play the balland 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 ithe 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 pointthe 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 periothey may not play during that perio

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 ba

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 any 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 anof the other components on a one-forone basis only during dead balls, in

jury time-outs, or quarter- and haltime breaks. A reserve may becoma starter by switching vests with aoriginal starter, who then becomes reserve.

When possible, senior NCOS anofficers from higher headquarters oother units should be used as officialPlayers 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 personnelshould 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 across

the 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 calledfor 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 substituthen enters the game. Referees anthe 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 goscored by either team. They enter othe 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 ancarry broom-shaped sticks with whicthey 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 opposinteam to reach its goal. The first teamto score five points wins. Broom baprovides a good cardiorespiratory workout.

Players

There are 15 to 20 players on eacteam. One is a goalie and the others ardivided into three equal groups. Thgoalie plays in the goal area of standard soccer or hockey field oalong the goal line if the two opposingoals 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 thana 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 ftraining new orienteers. The route premarked on the map, but checkpoints are not shown. The navagattries to walk or run the exact maroute. While negotiating the course, hlooks for checkpoints or control-marksigns. The winner is determined bthe time taken to run the course an

the accuracy of marking the contrpoints 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 ancompass. 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 uon any installation by using a map othe main post or cantonment areaSoldiers run within this area lookin

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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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location of markers on the course.Location markers are color-coded onthe map based on their point value.The markers farthest from the assem-

bly area have the highest point values.The maps are labeled with a locationnumber corresponding to the locationmarker on the course. A time limit isgiven, and teams finishing late arepenalized. Five points are deductedfor each minute a team is late. Whileon the course, team members must staytogether and not separate to get twomarkers at once. A team that separatesis disqualified. Any number of sol-diers may participate, the limiting fac-tors being space and the number of

points on the course.

Playing the Game

Once the soldiers have been asigned a partner, the orienteerin

marshal briefs them on the rules anobjectives of the game. He gives themtheir time limitations and a remindeabout the overtime penalty. He alsgives each team a combination mapscorecard with a two-digit number oit to identify their team. When a teamreaches a location marker, it recordon the scorecard the letters that correspond to its two-digit number.

Point values of each location markeare also annotated on the scorecardWhen the orienteering marshal signa

the start of the event, all competitor

Figure 9-8

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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 fa running relay around a quarter-mitrack carrying sandbags. One playfrom each team lines up at the startinline with a full sandbag in each hanHe hands the sandbags off to a teammate when he finishes his part of thrace. This continues until the last teaplayer crosses the finish line. Placingare determined by the teams’ order ofinish.

Team Flexibility

In this event, if teams are numercally equal, all members of each teamshould participate. If not, as manteam members should participate apossible. Each team’s anchor persoplaces his foot against a wall or a curbHe stretches his other foot as far awaas possible as in doing a split. The nexteam member puts one foot against thanchor man’s extended foot and does split-stretch. This goes on until ateam members are stretched. Thecover as much distance as possiblkeeping 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 playethrows from this spot. This is repeateduntil all the team’s players have thrown

The team whose combined throwcover 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 essenAccording to FM 25-100, the gshould provide a common direcfor 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. commander, as tactician, and the Mas physical fitness advisor, must alyze the METL and equate thisspecific fitness objectives. Examof fitness objectives are the follow Improve the unit’s overall leve

strength by ensuring that all

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 obting a minimum score of 80 poon the push-up and sit-up eveand 70 points on the 2-mile ru

Decrease the number of phystraining injuries by 25 percthrough properly conducted tring.

The commander and MFT idenand prioritize the objectives.

STEP 3: ASSESS THE UNIT

With the training objectives eslished, the commander and MFT ready to find the unit’s current fitnlevel and measure it against the deslevel.

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Giving a diagnostic APFT is oneway to find the current level. Anotherway is to have the soldiers road marcha certain distance within a set timewhile carrying a specified load. Anyquantifiable, physically demanding,mission-essential task can be used as anassessment tool. Training records andreports, as well as any previousARTEP, EDREs, and so forth, can alsoprovide invaluable information.

STEP 4: DETERMINE TRAININGREQUIREMENTS

By possessing the unit’s fitness capa-bilities and comparing them to the

standards defined in training objec-tives, leaders can determine fitnesstraining requirements. When, afterextensive training, soldiers cannot reachthe desired levels of fitness, trainingrequirements may be too idealistic.Once training requirements are deter-mined, the commander reviews higherheadquarters’ long- and short-rangetraining plans to identify training eventsand allocations of resources which willaffect near-term planning.

STEP 5: DEVELOP FITNESS TASKS

Fitness tasks provide the framework for accomplishing all training require-ments. They identify what has to bedone to correct all deficiencies andsustain all proficiencies. Fitness tasksestablish priorities, frequencies, andthe sequence for training requirements.They must be adjusted for real worldconstraints before they become a partof the training plan. The essentialelements of fitness tasks can be cata-

loged into four groups:(1) Collective tasks(2) Individual tasks(3) Leader tasks(4) Resources required for training

Collective tasks. Collective tasks arethe training activities performed bythe unit. They are keyed to the unit’sspecific fitness objectives. An ex-

ample would be to conduct training todevelop strength and muscular endur-ance utilizing a sandbag circuit.

Individual tasks. Individual tasks areactivities that an individual soldiermust do to accomplish the collectivetraining task. For example, to improveCR endurance the individual soldiermust do ability-group running, roadmarching, Fartlek training, intervaltraining, and calculate/monitor hisTHR when appropriate. Leader tasks. Leader tasks are the

specific tasks leaders must do in orderfor collective and individual trainingto take place. These will involve pro-curing resources, the setting up of training, education of individual sol-diers, and the supervision of the actualtraining.

Resources. Identifying the necessaryequipment, facilities, and training aidsduring the planning phase gives thetrainer ample time to prepare for thetraining. The early identification andacquisition of resources is necessary to

fully implement the training program.The bottom line is that training pro-grams must be developed using re-sources which are available.

STEP 6: DEVELOP A TRAININGSCHEDULE

The fitness training schedule re-sults from leaders’ near-term plan-ning. Leaders must emphasize thedevelopment of all the fitness compo-nents and follow the principles of

exercise and the FITT factors. Thetraining schedule shows the order, in-tensity, and duration of activities forPT. Figure 10-1 illustrates a typicalPT session and its component parts.

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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 tra ining. Ideal ly, i t 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 aexecuted PT session, all soldiers shoufeel that they have been physicalstressed. They should also understa

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 tday-to-day training. They evaluahow the training is performed monitoring its intensity, using THR muscle failure, along with the durati

of the daily workout.The key to evaluating training is

determine if the training being coducted will result in improvements physical conditioning. If not, ttraining 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 back strains. Captain Jones decided to ask the 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 phycally demanding, mission-oriented tasthe unit performs. The analysis showthat, typically, the company doestactical road march and then occupi

a position. It establishes a perimetimproves its positions, and selects aprepares alternate positions. One the most demanding missions while position requires soldiers to move bhand, for 15 to 30 minutes, equipmeweighing up to 95 pounds. If his unreceived artillery fire, it would need be able to move to alternate positioas quickly as possible. This requirmuch lifting, digging, loading, uloading, and moving of heavy equiment. All of these tasks require goo

muscular endurance and strength ana reasonable level of cardiorespiratoendurance.

DEVELOP FITNESS OBJECTIVES

Next, CPT Jones reviewed his batalion commander’s physical traininguidance. It showed that the commander was aware that the unit’s tasrequire muscular endurance anstrength and cardiorespiratory fitnesThe guidance and objectives issued a

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 strengtHe based this on his unit’s missiotraining 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 APFscore. 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 overweightprogram.

Eight percent of the unit is now ontemporary profile, most from back problems.

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 cculate their THR and monitor THwhen appropriate. To improve thflexibility, 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 related fitness objectives. Similarlthe leader must organize and superviall warm-up and cool-down sessioto best meet the fitness objectives fthe development and maintenance flexibility.

To provide specific examples

leaders tasks in the area of training fstrength and muscle endurance, tleader 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 grouused in mission-essential tasks.

Areas where weaknesses exiswith respect to strength/musc

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 training

cycle (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 balanced

because 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 teamwork and cohesion, both of which are essen-tial to each section’s functions. Overload. Soldiers reach overload

in 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 reachadequate 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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Fartlek running, and guerrilla drills areall used for CR tra ining. Variedstretching techniques, including static,partner-assisted, and contract-relax,

are used for developmental stretching. Regulari ty . Each component of fitness is worked regularly. Soldierswill spend at least two to three daysa week working each of the majorfitness components. They will alsodo push-ups and sit-ups regularly tohelp reach their peak performanceon the APFT.

Recovery. The muscular and cardi-orespiratory systems are stressed inalternate workouts. This allows one

system to recover on the day tother is working hard.

Conclusion

CPT Jones’s step-by-step proceof developing a sound PT program fhis unit is an example of what eacommander should do in developihis own unit program.

Good physical training takes more time to plan and execute thdoes poor training. When commandeuse a systematic approach to develtraining, the planning process beasound results and the training wsucceed.

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Soldiers report to initial entry train-ing (IET) ranging widely in their levelsof physical fitness. Because of this,there are special considerations whendesigning a physical training programfor IET soldiers. Physical traininginvolves safely training and challeng-ing all soldiers while improving theirfitness level to meet required stan-dards. The regulations which governthe conduct of physical training in IETand explain the graduation require-

ments are TRADOC Reg. 350-6 andAR 350-15.The mission of physical training in

IET is twofold: to safely train soldiersto meet the graduation requirementsof each course and to prepare soldiersto meet the physical demands of theirfuture assignments.

Program Development

All physical training programs inIET must do the following: 1 ) progres-

sively condition and toughen soldiersfor military duties; 2) develop soldiers’self-confidence, discipline, and teamspirit; 3) develop healthy life-stylesthrough education; and, 4) improvephysical fitness to the highest levelspossible in all five components of physical fitness (cardiorespiratoryendurance, muscular strength, muscu-lar endurance, flexibility, and bodycomposition).

Because each IET school is some-what different, commanders mustexamine the graduation requirementsfor the course and establish appropri-ate fitness objectives. They can thendesign a program that attains these ob-jectives. The seven principles of exercise outlined in Chapter 1 areuniversal, and they apply to all PTprograms including those in IET.Commanders of initial entry trainingshould look beyond the graduation

requirements of their own trainingcourse to ensure that their soldiers areprepared for the physical challengesof their future assignments. This

means developing safe training pro-grams which will produce the maxi-mum physical improvement possible.

MFTs are skilled at assessing sol-diers’ capabilities. They use the fivecomponents of physical fitness in de-signing programs to reach the trainingobjectives established by the com-mander. They also know how toconduct exercise programs that areeffective and safe. MFTs are not,however, trained to diagnose or treatinjuries.

The commander’s latitude in pro-gram development varies with thelength and type of the IET course.For example, commanders of basiccombat training (BCT) may do astandard PT program at one installa-tion, while AIT commanders maydesign their own programs. Regard-less of the type of course, all leadersmust strive to train their soldiers toattain the highest level of physicalfitness possible. This means using theestablished principles of exercise to

develop a safe physical training pro-gram.

Safety Considerations

Overuse injuries are common inIET. However, they can be avoided bycarefully following the exercise prin-ciples of “recovery” and “progression.”

Research suggests that soldiers aremore prone to injuries of the lowerextremities after the third week of IET. High-impact activities, such asroad marching and running on hardsurfaces, should be carefully moni-tored during at this time. During thisperiod, fixed circuits and other activi-ties that develop CR fitness are good,low-impact alternatives.

Properly fitted, high-quality run-ning shoes are important, especiallywhen PT sessions require runningon hard surfaces. Court shoes, likebasketball or tennis shoes, are not

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designed to absorb the repetitive shock of running. Activities such as runningobstacle courses and road marchingrequire combat boots to protect andsupport the feet and ankles. Naturally,common sense dictates a reasonablebreak-in period for new combat boots,especially before long marches.

Examples of recommended PT ses-sions and low-risk exercises are inChapter 7. Specific health and safetyconsiderations are in TRADOC Reg.350-6, paragraph 4-2.

Road Marching

One road march should be con-

ducted weekly with the difficulty of the marches progressing graduallythroughout IET.

In the first two weeks of IET,

up to 5 kilometers with light loadLoads should be restricted to tstandard LCE, kevlar helmet, anweapon. Bones, ligaments, and tedons respond slowly to training amay be injured if the load and/duration are increased too quickly.

After the initial adaptations in tearly weeks of IET, soldiers can expected to carry progressively heaier loads including a rucksack. By start of the fourth week, they shoube accustomed to marching in booand their feet should be less prone blistering. By the sixth week, the lomay be increased to 40 pounds incluing personal clothing and equipme

At no time during IET or one-statiounit training (OSUT) should loads eceed 40 pounds.

A sample regimen for road marchsoldiers can be expected to road march during IET is at Figure 11-1.

Figure 11-1

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In today’s Army, soldiers may deployanywhere in the world. They may gointo the tropical heat of CentralAmerica, the deserts of the MiddleEast, the frozen tundra of Alaska, orthe rolling hills of Western Europe.Each environment presents uniqueproblems concerning soldiers’ physicalperformance. Furthermore, physicalexertion in extreme environments canbe life-threatening. While recogniz-ing such problems is important, pre-venting them is even more important.This requires an understanding of the

environmental factors which affectphysical performance and how thebody responds to those factors.

Temperature Regulation

The body constantly produces heat,especially during exercise. To main-tain a constant normal temperature, itmust pass this heat on to the environ-ment. Life-threatening circumstancescan develop if the body becomes toohot or too cold. Body temperature

must be maintained within fairly nar-row limits, usually between 74 and 110

degrees Fahrenheit. However, hy-pothermia and heat injuries can occurwithin much narrower limits. There-fore, extreme temperatures can have adevastating effect on the body’s abilityto control its temperature.

Overheating is a serious threat tohealth and physical performance.During exercise, the body can produceheat at a rate 10 to 20 times greaterthan during rest. To survive, it must

get rid of the excess heat.

The four ways in which the bodycan gain or lose heat are the following: Conduction-the transfre of heat from a warm object to a cool one

that is touching it. (Warming boots by putting them on is an example.) Convection-the transfer of heat by c i rcu la t ion o r movement

of air. (Using a fan on a hot day isan example.)

Radiation-the transfer of heat by electromagnetic waves. (Sitting under a heat lamp is an example.) Evaporation- the transfer of heat

by changing a liquid into a gas.(Evaporating sweat cooling the skin

is an example.)

Heat moves from warm to coolareas. During exercise, when the bodyis extremely warm, heat can be lost bya combination of the four methods.Sweating, however, is the body’s mostimportant means for heat loss, espe-cially during exercise. Any conditionthat slows or blocks the transfer of heatfrom the body by evaporation causesheat storage which results in an in-crease in body temperature.

The degree to which evaporativecooling occurs is also directly related tothe air’s relative humidity (a measureof the amount of water vapor in theair). When the relative humidity is 100percent, the air is completely saturatedat its temperature. No more water canevaporate into the surrounding air. Asa result, sweat does not evaporate, nocooling effect takes place, and thebody temperature increases. This causeseven more sweating. During exercisein the heat, sweat rates of up to two

quarts per hour are not uncommon.

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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 fectively in hot, humid conditiodepends on both his acclimatizatiand level of fitness. The degree heat stress directly depends on trelative 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 trainizone, but the training effect is t

same. These facts underscore the neto 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

Sweating occurs at a lower bodytemperature.Sweat production is increased.Blood volume is increased.Heart rate is less at any given work rate.

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 f or 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 =

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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FROSTBITE

Frostbite is the freezing of bodytissue. It commonly occurs in body

parts located away from the core andexposed to the cold such as the nose,ears, feet, hands, and skin. Severecases of frostbite may require amputa-tion.

Factors which lead to frostbite arecold temperatures combined with windyconditions. The wind has a greatcooling effect because it causes rapidconvective heat transfer from the body.For a given temperature, the higher thewind speed, the greater the coolingeffect. Figure 12-2 shows how the

wind can affect cooling by providinginformation on windchill factors.

A person’s movement through theair creates an effect similar to that

mph is the same as standing in a mph wind. If, in addition, there is5-mph headwind, the overall effectequivalent to a 20-mph wind. The

fore, an exercising soldier must very cautious to avoid getting frobite. Covering exposed parts of tbody will substantially reduce trisks.

DEHYDRATION

Dehydration can result from losibody fluids faster than they are rplaced. Cold environments are oftdry, and water may be limited. Asresult, soldiers may in time becom

dehydrated. While operating in etremely cold climates, trainers shoucheck the body weights of the soldieregularly and encourage them to dri

caused by wind. Riding a bicycle at 15 liquids whenever possible.

Figure 12-2

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Acclimatization to High

Altitudes

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 seek medical 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

(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 abstion, running on the toes or on surfaces, and/or having calf muwith a limited range of motionSprain - a stretching or tearinthe ligament(s) at a joint.Muscle spasm (muscle crampsudden, involuntary contractioone or more muscles.Contusion - a bruise with bleed

into the muscle tissue.Strain - a stretching or tearinthe muscles.Bursitis - an inflammation ofbursa (a sack-like structure whtendons pass over bones). occurs at a joint and produces when the joint is moved or toucSometimes swelling occurs.Tendinitis - an inflammation tendon that produces pain whenattached muscle contracts. Swemay not occur.

Stress fractures of the feet.Tibial stress fractures - oveinjuries which seem like shinspexcept that the pain is in a specarea.Knee injuries - caused by runon uneven surfaces or with wout shoes, overuse, and improbody alignment. Soldiers who hproblems with their knees can bfit from doing leg exercithat strengthen the front (quaceps) and rear (hamstrings) thmuscles.Low back problems - caused poor running, sitting, or lifttechniques, and by failing to strthe back and hip-flexor muscand to strengthen the abdommuscles.

The most common running injuoccur in the feet, ankles, knees,

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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.

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 to

a s s e s s m u s c u l a rendurance and

cardiorespiratory(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 way

to evaluate both the individual’s

and the unit’s physical performanlevels.Inspection. This evaluates traininprocedures and indicates the souness of the unit’s physical fitneprogram.Observation. This is an ongoinway to review training but is not reliable as testing as an indicator the unit’s level of fitness.Medical examination. This detecindividual disabilities, health-rrelated problems, and physical prolems.

Over-Forty CardiovascularScreening Program

The Army’s over-40 cardiovasculscreening program (CVSP) does thfollowing:

Identifies soldiers with a risk coronary heart disease.Provides guidelines for safe, reglar CR exercise.Gives advice and help in controling heart-disease risk factors.Uses treadmill testing only for higrisk soldiers who need it.

-

All soldiers, both active and reserv

component, must take the APFT frecord regardless of age unless prohibited by a medical profile. For soldiewho reached age 40 on or after January 1989, there is no requiremefor clearance in the cardiovasculscreening program before taking record APFT. Soldiers who reacheage 40 before 1 January 1989 must bcleared through the cardiovasculscreening program before taking record APFT. Prior to their CVSevaluation, however, they may sttake part in physical training to iclude diagnostic APFTs unless prfiled or contraindications to exerciexist. All soldiers must undergo perodic physical examinations in accodance with AR 40-501 and NGR 4501. These include screening fcardiovascular 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 theperiod 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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(See Figure 14- 1.) The unit will com- pertinent information in the commeplete the height and weight data. block. After the entire APFT has be

Scorers record the raw score for completed, the event scorer will coeach event and initial the results. If vert raw scores to point scores usia soldier fails an event or finds it the scoring standards on the back

difficult to perform, the scorer should the scorecards. (See Figure 14- 1.)write down the reasons and other

Figure 14-1

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SUPERVISION

The APFT must be properly super-vised to ensure that its objectives are

met. Proper supervision ensures uni-formity in the following: Scoring the test. Training of supervisors and scorers. Preparing the test and controlling

performance factors.The goal of the APFT is to get an

accurate evaluation of the soldiers’fitness levels. Preparations for ad-ministering an accurate APFT includethe following: Selecting and training supervisors

and scorers. Briefing and orienting administra-

tors and participants. Securing a location for the events.

Commanders must strictly controlthose factors which influence testperformance. They must ensure thatevents, scoring, clothing, and equip-ment are uniform. Commanders shouldplan testing which permits each soldierto perform to his maximal level. Theyshould also ensure the following:

Soldiers are not tested when fa-

tigued or ill.Soldiers do not have tiring duties just before taking the APFT.Weather and environmental condi-tions do not inhibit performance.Safety is the first consideration.

Duties of Test Personnel

Testers must be totally familiarwith the instructions for each eventand trained to administer the tests.Correctly supervising testees and lay-ing out the test area are essentialduties. The group administering thetest must include the following:

OIC or NCOIC.Event supervisor, scorers, and ademonstrator for each event.Support personnel (safety, control,and medical, as appropriate). Thereshould be no less than one scorer foreach 15 soldiers tested. Twelve to

15 scorers are required when a com-pany-sized unit is tested.

OIC OR NCOIC

The OIC or NCOIC does the follow-ing: Administers the APFT. The goal of the APFT Procures all necessary equipment

and supplies.is to get an accurate

evaluation of the Arranges and lays out the test area. Trains the event supervisors, scor-

soldier’s fitness levels.

ers, and demonstrators.(Training video tape No. 21-191should be used for training thosewho administer the APFT.)Ensures the test is properly admini-stered and the events are explained,demonstrated, and scored accord-ing to the test standards in thischapter.Reports the results after the test.

EVENT SUPERVISORS

Event supervisors do the following:Administer the test events.Ensure that necessary equipment ison hand.

Read the test instructions, and havethe events demonstrated.Supervise the scoring of events, andensure that they are done correctly.Rule on questions and scoring dis-crepancies for their event.

SCORERS

Scorers do the following:Supervise the performance of testees.Enforce the test standards in thischapter.Count the number of correctly per-

performed repetitions aloud.Record the correct, raw score oneach soldier’s scorecard, and initialthe scorecard block.Perform other duties assigned bythe OIC or NCOIC.Scorers must be thoroughly trainedto maintain uniform scoring stan-dards. They do not participate inthe test.

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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.

A flat, 2-mile running course wia solid surface and no more thanthree-percent grade. (Commande

must use good judgement; no oneexpected to survey terrain.)No significant hazards, (for eample, traffic, slippery road sufaces, heavy pollution).When necessary or expedient,

quarter-mile running track can “bused. It can be marked with a series stakes along the inside edge. When ttrack is laid out, a horizontal midlin279 feet, 9 3/4 inches long must marked in the center of a clear area. 120-foot circle is marked at both en

of this line. The track is formed whethe outermost points of the two circlare connected with tangent lines. (SFigure 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 track must 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 pushup, sit-up, and 2-mile-run even

PUSH-UPS

Push-ups measure the endurance the chest, shoulder, and triceps muscl(See Figure 14-3.)

Equipment

One stopwatch is needed along wone clipboard and pen for each scorThe event supervisor must have tfollowing the instructions in this chater on how to conduct the event anone copy of the push-up scoring stadards (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 statioThe event supervisor may not be thevent scorer.

Instructions

The event supervisor must read thfollowing: “THE PUSH-UP EVENMEASURES THE ENDURANCE OTHE CHEST, SHOULDER, ANTRICEPS MUSCLES. ON THCOMMAND ‘GET SET,’ ASSUM

THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDWHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEEMAY BE TOGETHER OR UP TO 1INCHES 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, supervisor answers questions. Then

moves the groups to their testing stions. The event supervisor cannot ready to begin. Successive groups

the event until all soldiers have completed it.

Timing Techniques

The event supervisor is the timHe calls out the time remaining eve30 seconds and every second for tlast 10 seconds of the two minutes. Hends the event after two minutes the command “Halt!”

Scorers’ Duties

Scorers must allow for differencin the body shape and structure each soldier. The scorer uses easoldier’s starting position as a guithroughout the event to evaluate earepetition. 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

-

YOUR QUES-doing the exercise correctly.

TIONS?”

Figure 14-4

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The scorer may either sit or kneelabout three feet from the testee’sshoulder at a 45-degree angle in frontof it. The scorer’s head should be

about even with the testee’s shoulderwhen the latter is in the front-leaningrest position. Each scorer determinesfor himself if he will sit or kneel whenscoring. He may not lie down or standwhile scoring. He counts out loud thenumber of correct repetitions com-pleted and repeats the number of thelast correct push-up if an incorrectone is done. Scorers tell the testeeswhat they do wrong as it occurs dur-ing the event. A critique of theperformance is done following thetest.

When the soldier completes theevent, the scorer records the numberof correctly performed repetitions,initials the scorecard, and returns it tothe soldier.

SIT-UPS

This event measures the enduranceof the abdominal and hip-flexormuscles. (See Figure 14-5.)

Equipment

One stopwatch is needed along withone clipboard and pen for each scorer.The event supervisor must have thefollowing: the instructions in this chap-ter on how to conduct the event andone copy of the sit-up scoring stan-dards (DA Form 705).

Facilities

Each station is 6 feet wide and 15 feetdeep. Ensure that no more than 15soldiers are tested at a station.

Personnel

One event supervisor must be at thetest site and one scorer at each station.The event supervisor may not be theevent scorer.

Instructions

The event supervisor must read thefollowing: “THE SIT-UP EVENTMEASURES THE ENDURANCE OFTHE ABDOMINAL AND HIP-FLEXOR MU SC LES . ON T HE

Figure 14-5

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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 SPINAFTER YOU HAVE REACHED OSURPASSED THE VERTICAL POSTION, LOWER YOUR BODY UNTTHE BOTTOM OF YOUR SHOULD E R B L A D E S T O U C H T HGROUND. YOUR HEAD, HANDARMS, OR ELBOWS DO NOT HAVTO TOUCH THE GROUND. ATHE END OF EACH REPETITIONTHE SCORER WILL STATE THNUMBER OF SIT-UPS YOU HAVCORRECTLY COMPLETED.

REPETITION WILL NOT COUNT YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEYOUR FINGERS INTERLOCKEBEHIND YOUR HEAD, ARCH OBOW YOUR BACK AND RAISY 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 neck is 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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TWO-MILE RUN

This event tests cardiorespiratory

(aerobic) endurance and the enduranceof the leg muscles. (See Figure 14-7.)

Equipment

Two stopwatches for the eventsupervisor, one clipboard and pen foreach scorer, copies of the event’s in-structions and standards, and numbersfor the testees are needed.

Facilities

There must be a level area with nomore than a three-degree slope onwhich a measured course has beenmarked. An oval-shaped track of known length may be used. If a roadcourse is used, the start and finish andone-mile (half way) point must be clearlymarked.

Personnel

One event supervisor and at leastone scorer for every 15 runners are

required.

Instructions

The event supervisor must read

following: “THE TWO-MILE RUN USED TO ASSESS YOUR AEROBF I T N E S S A N D Y O U R L EMUSCLES’ ENDURANCE. YMUST COMPLETE THE RUN WITOUT ANY PHYSICAL HELP. ATHE START, ALL SOLDIERS WILINE UP BEHIND THE STARTINLINE. ON THE COMMAND ‘GOTHE CLOCK WILL START. YOWILL BEGIN RUNNING AT YOUOWN PACE. TO RUN THE RQUIRED TWO MILES, YOU MU

COMPLETE (describe the number laps, start and finish points, and courlayout). YOU ARE BEING TESTEON YOUR ABILITY TO COMPLETTHE 2-MILE COURSE IN THSHORTEST TIME POSSIBLE. ATHOUGH WALKING IS AUTHOIZED, IT IS STRONGLY DISCOUAGED. IF YOU ARE PHYSICALLHELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHEDPICKED UP, AND/OR CARRIEDOR LEAVE THE DESIGNATE

RUNNING COURSE FOR AN

Figure 14-7

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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 (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

points in all three events are eligibledetermine their score on an extenscale. To fairly determine the poearned, extra points are awarded at same rate as points obtained for scoat or below the 100 point level. Epush-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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Figure 14-9

800-YARD-SWIM TEST

This event is used to assess cardi-orespiratory (aerobic) fitness. (SeeFigure 14-10.)

Equipment

Two stopwatches, one clipboard and

pen for each scorer, one copy each of the test instructions and standards, andappropriate safety equipment areneeded.

Facilities

A swimming pool at least 25 yardslong and 3 feet deep, or an approvedfacility, is needed.

Personnel

One event supervisor and at leastcontrol, and medical personnel must

Instructions

The event supervisorfollowing statement

YARD SWIM IS USED TO ASSEYOUR LEVEL OF AEROBIC FINESS. YOU WILL BEGIN IN THWATER; NO DIVING IS ALLOWEAT THE START, YOUR BODY MUBE IN CONTACT WITH THE WAL

OF THE POOL. ON THE COMMAND ‘GO,’ THE CLOCK WILSTART. YOU SHOULD THEBEGIN SWIMMING AT YOUR OWPACE, USING ANY STROKE OCOMBINATION OF STROKES YOWISH. YOU MUST SWIM (tell tnumber) LAPS TO COMPLETE THDISTANCE. YOU MUST TOUCTHE WALL OF THE POOL AT EACEND OF THE POOL AS YOU TURANY TYPE OF TURN IS AUTHORIZED. YOU WILL BE SCORED O

YOUR ABILITY TO COMPLETE THSWIM IN A TIME EQUAL TO, OLESS THAN, THAT LISTED FOYOUR AGE AND SEX. WALKINON THE BOTTOM TO RECUPERATE IS AUTHORIZED. SWIMMINGOGGLES ARE PERMITTED. BUNO OTHER EQUIPMENT IS” AU

must read the THORIZED. WHAT ARE YOU“THE 800- QUESTIONS ABOUT THIS EVENT

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Figure 14-10

Administration that each swimmer touches the bulk-head at every turn. The scorers record

After reading the instructions, the each soldier’s time in the 2-mile-runevent supervisor answers only related block on the scorecard and use thequestions. He assigns one soldier toeach lane and tells the soldiers to enterthe water. He gives them a shortwarm-up period to acclimate to thewater temperature and loosen up. Aboveall, the event supervisor must be alert

to the safety of the testees throughoutthe test.

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, the event supervisor beginscalling off the elapsed time in minutesand seconds (for example, “Nineteen-eleven, nineteen-twelve, nineteen-thir-

teen,” and so on.) The time is recordedwhen each soldier touches the end of the pool on the final lap or crosses aline set as the 800-yard mark.

Scorers’ Duties

Scorers must observe the swimmersassigned to them. They must be sure

comment block to identify the time asan 800-yard-swim time. If the poollength is measured in meters, the scor-ers convert the exact distance to yards.To convert meters to yards, multiplythe number of meters by 39.37 and di-

vide the product by 36, that is, (metersx 39.37)/36 = yards. For example, 400meters equals 437.4 yards, that is, (400x 39.37)/36 = 437.4 yards.

6.2-MILE STATIONARY-BICYCLE

ERGOMETER TEST

This event is used to assess thesoldier’s cardiorespiratory and leg-muscle endurance. (See Figure 14- 11.)

Equipment

Two stopwatches, one clipboard andpen for each scorer, a copy of the testinstructions and standards, and onestationary bicycle ergometer are needed.The ergometers should measure resis-tance in kiloponds or newtons. Thebicycle should be one that can be usedfor training and testing. Its seat and

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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 MUBE SET AT TWO KILOPOUNDS (NEWTONS). ON THE COMMAN‘GO,’ THE CLOCK WILL STARAND YOU WILL BEGIN PEDALING AT YOUR OWN PACE WHILMAINTAINING THE RESISTANCINDICATOR AT TWO POUNDYOU 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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MILES WITHOUT ANY PHYSICALHELP FROM OTHERS. YOU MUSTKEEP YOUR BICYCLE IN ONEGEAR OF YOUR CHOOSING FOR

THE ENTIRE TEST. CHANGINGGEARS IS NOT PERMITTED ANDWILL RESULT IN DISQUALIFICA-TION. TO BEGIN, YOU WILL LINEUP BEHIND THE STARTING LINE.ON THE COMMAND ‘GO,’ THECLOCK WILL START, AND YOUWILL BEGIN PEDALING AT YOUROWN PACE. TO COMPLETE THEREQUIRED DISTANCE OF 6 .2MILES, YOU MUST COMPLETE(describe the number of laps, start andfinish points, and course layout). YOU

WILL BE SCORED ON YOUR ABIL-ITY TO COMPLETE THE DISTANCE-OF 6.2 MILES ( 10 KILOMETERS) INA TIME EQUAL TO OR LESS THANTHAT LISTED FOR YOUR AGEAND SEX. IF YOU LEAVE THEDESIGNATED COURSE FOR ANY

REASON, YOU WILL BE DISQUALFIED. WHAT ARE YOUR QUETIONS ABOUT THIS EVENT?”

Administration

After reading the instructions, tevent supervisor answers any relatquestions. He then organizes the sodiers into groups of no more than tand assigns each group to a scoreScorers assign numbers to the soldiein their groups and record each sodier’s number on the appropriate scorcard.

Timing Techniques

The event supervisor is the timeHe uses the commands “Get set” an“Go.” Two stopwatches are used case one fails. As soldiers near the enof the 6.2-mile ride, the event supevisor starts calling off the time

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minutes and seconds (for example,“Thirty-twenty-one, thirty- twenty-two, thirty -twenty-three,” and so on).

Scorers’ Duties

When the event is over, scorersrecord each soldier’s time in the 2-mile-run block. They initial the ap-propriate block and note in thecomment block that the time is for a6.2-mile-bicycle test and whether or

not the testee met the required stan-dards for his age and sex.

2.5-MILE WALK

This event serves to assess cardi-orespiratory and leg-muscle endur-ance.

Equipment

Two stopwatches, one clipboard andpen for each scorer, numbers, andcopies of the test instructions andstandards are needed.

Facilities

This event uses the same course asthe 2-mile run.

Personnel

One event supervisor and at leastone scorer for every three soldiers to betested are required. Appropriate safety,control, and medical personnel shouldbe present.

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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 aassigns each group to a scorer. Easoldier is issued a number which tscorer records on the scorecard.

Timing Techniques

The even t superv i so r i s ttimer. He uses the commands “Get seand “Go.” Two stopwatches are used case one fails. As the soldiers near tend of the 2.5-mile walk, the evesupervisor starts calling off the elapstime in minutes and seconds (fexample,"Thirty-three-twenty-twothirty -three -twenty -three, thirtthree-twenty -four,” and so on).

Scorers’ Duties

Scorers must observe the soldieduring the entire event and must esure that the soldiers maintain a waling stride. Soldiers who break into atype of running stride will be termnated from the event and given a “go.” When the event is over, scorerecord the time in the 2-mile-rublock on the scorecard, initial the apropriate block, and note in the comment block that the time is for a 2.

mile walk and whether or not ttestee 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.

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LUNGS

The lung capacity of men is 25 to 30 percent greater than that of women. This gives men still anotadvantage in the processing of oxygen and in doing aerobic work such as running.

RESPONSE TO HEAT

A woman’s response to heat stress differs somewhat from a man’s. Women sweat less, lose less heat throuevaporation, and reach higher body temperatures before sweating starts. Nevertheless, women can adto heat stress as well as men. Regardless of gender, soldiers with a higher level of physical fitness generabetter tolerate, and adapt more readily to, heat stress than do less fit soldiers.

OTHER FACTORS

Knowing the physiological differences between men and women is just the first step in planning physitraining for a unit. Leaders need to understand other factors too.

Women can exercise during menstruation; it is, in fact, encouraged. However, any unusual discomfo

cramps, or pains while menstruating should be medically evaluated.Pregnant soldiers cannot be required to exercise without a doctor’s approval. Generally, pregnant wom

may exercise until they are close to childbirth if they follow their doctors’ instructions. The Army agrewith the position of the American College of obstetricians and Gynecologists regarding exercise apregnancy. This guidance is available from medical authorities and the U.S. Army Physical Fitness Scho(USAPFS). The safety and health of the mother and fetus are primary concerns when dealing with exercprograms.

Vigorous activity does not harm women’s reproductive organs or cause menstrual problems. Also, physifitness training need not damage the breasts. Properly fitted and adjusted bras, however, should be woto avoid potential injury to unsupported breast tissue that may result from prolonged jarring during execise.

Although female soldiers must sometimes be treated differently from males, women can reach high levof physical performance. Leaders must use common sense to help both male and female soldiers achie

acceptable levels of fitness. For example, ability-group running alleviates gender-based differences betwemen and women. Unit runs, however, do not.

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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

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APPENDIX C

PHYSICAL FITNESS LOG

a diary of Soldiers can use a physical fitness log to record their fitness goals. The log will serve ashow well they achieve them. Fitness goals are determined before the training begins. The results shouldclosely parallel or exceed the unit’s goals. While this is not a requirement, the log may also be used bycommanders and supervisors as a record of physical fitness training. Figure C-1 shows an example of aphysical fitness log that could be reproduced locally.

Figure C-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.

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APPENDIX E

SELECTING THE RIGHT RUNNING SHOE

Choosing a running shoe that is suitable for your particular type of foot can help you avoid some commrunning- related injuries. It can also make running more enjoyable and let you get more mileage out of yoshoes.

Shoe manufacturers are aware that, anatomically, feet usually fall into one of three categories. Sopeople have “floppy” feet that are very “loose- jointed.” Because feet like this are too mobile, they “givwhen they hit the ground. These people need shoes that are built to control the foot’s motion. At the othextreme are people with “rigid” feet. These feet are very tight-jointed and do not yield enough upon impaTo help avoid impact-related injuries, these people need shoes that cushion the impact of running. Finalthe third type, or normal foot, falls somewhere between mobile and rigid. This type of foot can use arunning shoe that is stable and properly cushioned. Use the chart at Figure E-1 to help you determine wkind of foot you have. Then, read the information on special features you should look for in a shoe.

When shopping for running shoes, keep the following in mind:

Expect to spend between $30 and $100 for a pair of good shoes.

Discuss your foot type, foot problems, and shoe needs with a knowledgeable salesperson.

Check the PX for available brands and their prices before shopping at other stores.

Buy a training shoe, not a racing shoe.

When trying on shoes, wear socks that are as similar as possible to those in which you will run

Also, be sure to try on both shoes.

Look at more than one model of shoe.

Choose a pair of shoes that fit both feet well while you are standing.

Ask if you can try running in the shoes on a non-carpeted surface. This gives you a feel for tshoes.

Carefully inspect the shoes for defects that might have been missed by quality control. Do

following:

-Place the shoes on a flat surface and check the heel from behind to see that the heel

is perpendicular to the sole of the shoe.

-Feel the seams inside the shoe to determine if they are smooth, even, and well-stitc

-Check for loose threads or extra glue spots; they are usually signs of poor construc

The shoes' ability to protect you from injury decreases as the mileage on them increases. Record

number of miles you run with them on a regular basis, and replace the shoes when they have accumu

500 to 700 miles even if they show little wear.

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Figure E-1

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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 concernwith any one single factor such as shortness of breath or work intensity. Instead, try to concentrate the 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 exercisthe most valid method for calculating THR is percent HRR.

G-1

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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-O

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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

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latLCELDL

MACOMMEDDACMETLMFTMHRminMOSMPHMRDAMRE

NCONCOIC

NGRNo.

OIC

OST

OSUT

PamPEPNFPREPTpts

PU

RCrepRHRRICERMROTC

sec

SCUBASDTSOP

SU

TB medTDATHRTMTOETRADOCTSTSP

latissimus dorsiload-carrying equipmentlow-density lipoprotein

major Army commandmedical department activitymission-essential task listmaster fitness trainermaximum heart rateminute(s)military occupational specialtymiles per hourmilitary recommended dietary allowancemeal, ready to eat

noncommissioned officernoncommissioned officer in charge

National Guard regulationnumber

officer in chargeone-station trainingone-station unit training

pamphletperceived exertionproprioceptive neuromuscular facilitationpartner-resisted exercisephysical trainingpoints

push-up

Reserve Componentrepetitionresting heart raterest, ice, compression, elevationrepetition maximumReserve Officers’ Training Corps

second(s)self-contained underwater breathing apparatusself development teststanding operating proceduresit-up

technical bulletin, medicaltable of distribution and allowancestraining heart ratetechnical manualtable of organization and equipmentU.S. Army Training and Doctrine Commandtimed settraining support package

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U.S. United StatesUSAPFS United States Army Physical Fitness School

USAR United States Army Reserve

V02max maximum oxygen consumption per minute

WBGTI wet bulb globe temperature indexWCF windchill factor

Section II: Termsextension

An increase in the angle between two bones in which a straightening movement occurs; the oppositeof flexion. For example, extension of the elbow involves an increase in the angle formed by the upper

and lower arm as the arm straightens at the elbow.

flexionA decrease in the angle between two bones in which a bending movement occurs; the opposite of extension

For example, flexion of the elbow involves a decrease in the angle formed by the lower and upper arm athe arm bends at the elbow.

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REFERENCES

SOURCES USED

These are the sources quoted or paraphrased in this publication.

ARMY REGULATIONS (ARs)

15-6 Procedures for Investigating Officers and Boards of Officers. May 1988.30-1 The Army Food Service Program. January 1985.350-15 Army Physical Fitness Program. November 1989.385-55 Prevention of Motor Vehicle Accidents. March 1987.

OTHER ARMY PUBLICATIONS

DOD Directive 1308.1 Physical Fitness and Weight Control Program. April 1981.FM 21-18 Foot Marches. June 1990.

DOCUMENTS NEEDED

These documents must be available to the intended users of this publication.

ARMY REGULATIONS (ARs)

40-501 Standards of Medical Fitness. July 1987.

600-8-2 Suspension of Favorable Personnel Actions (Flags). October 1987.600-9 The Army Weight Control Program. September 1986.600-63 Army Health Promotion. November 1987.

OTHER ARMY PUBLICATIONS

FM 25-100 Training the Force. November 1988.NGR 40-501 Medical Examination for Members of the Army National Guard. October 1981.TRADOC Reg 350-6 Initial Entry Training (IET) Policies and Administration. August 1989.

READINGS RECOMMENDED

These readings contain relevant supplemental information.

DEPARTMENT OF THE ARMY PAMPHLETS (DA Pares)

28-9 Unit Level Recreational Sports. June 1973.350-15 Commander’s Handbook on Physical Fitness. October 1982.350-18 The Individual’s Handbook on Physical Fitness. May 1983.350-22 You and the Army Physical Fitness Test (APFT). September 1987.351-4 Army Formal Schools Catalog. August 1991.

References-O

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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.

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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

Index-1

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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

Index-2

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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-3

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unit olympics, 9-17, 18unit program

activities and games for, 9-5 through 9-16development of, 10-1 through 10-13

evaluation of, 1-14, 15sample of, 10-5 through 10-12types of, 1-10, 11

V O2max, calculation of, F-1, 2

walk (APFT event), 14-26, 27walking, 2-14, 15warm-up, 1-7; 4-2; 8-19weight (body); see also nutrition and fitness

Army standards for, 5-0, 1diet and exercise for proper, 5-1methods for evaluating, 5-0, 1

programs for overweight soldiers, 1-12, 13

Index-4

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FM 21-2030 SEPTEMBER 1992

By Order of the Secretary of the Army

us army: fm%2021-20

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