us army pre-basic fitness training guide

7/30/2019 US Army Pre-Basic Fitness Training Guide

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TRADOCStandardized

Physical Training Guide

Pre-BCT5 November 2003



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PREFACE

The following information is provided for individuals preparing for the physical demands of initial military training (IMT). The staff of the U.S. Army Physical Fitness School (USAPFS)

prepared this Standardized Physical Training Guide. The USAPFS is the Army proponent forphysical fitness, responsible for developing the Army’s physical training programs, researchingthe Army’s physical fitness needs, and providing training support to soldiers and units. Thisguide was prepared by a special team of individuals with representative expertise in physiology,physical fitness, and physical therapy. This program underwent an extensive review process byexternal and internal experts in the field of exercise science. This document is the sole propertyof United States Army Training and Doctrine Command (TRADOC) and is intended for use byU.S. Army Recruiters to assist soldiers in the Delayed Entry Program (DEP).

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TABLE OF CONTENTS

TOPIC PAGE

Introduction 7

Section I Army Pre-BCT Standardized Physical Training Program Overview 9

Section II Standardized Physical Training Session 11

Section III Running (Cardio-Respiratory Endurance Training - CR) 15

Section IV Calisthenics (Muscular Strength and Endurance Training - MSE) 19

Section V Flexibility Training 23

Section VI Body Composition and Nutrition 25

Appendix A: Conditioning Drill 1 (CD 1) 35

Appendix B: The Military Movement Drill (MMD) 47

Appendix C: The Stretch Drill (SD) 51

Appendix D: Conditioning Drill 2 (CD 2) 57

Appendix E: Training Schedules 61

Appendix F: The 1-1-1 Physical Fitness Assessment 79

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INTRODUCTION

The American College of Sports Medicine defines physical fitness as a set of attributes thatpeople have, or achieve, that relates to the ability to perform physical activity. This guide was

written in recognition that both the quality and quantity of physical activity recommended to theindividuals using this guide is consistent with current physical activity recommendations for thegeneral public. The fitness components of cardio-respiratory endurance, muscular strength andendurance, flexibility, and body composition are all inherent within this generalized exerciseprescription. This program specifies the intensity, duration, and frequency of training and it isthe interaction of these three variables that results in improved health and physical fitness.

The Surgeon General’s Report, Physical Activity and Health, states:

“…significant health benefits can be obtained by including a moderate amount of physical activity (e.g. brisk walking, running, resistance training, recreational

sports) on most, if not all, days of the week. Additional health benefits can begained through greater amounts of physical activity. People who can maintain aregular regimen of activity that is of longer duration, or of more vigorousintensity, are likely to derive greater benefit.”

In order for this program to be safe and effective, it must be followed as written . Exercisemust be conducted regularly at the proper intensity to bring about the desired changes in thebody. However, changes in the body occur gradually; so be patient and adhere to the program. If you miss a session for some reason, just pick up where you left off with the next day’s session.However, if you miss a whole week of sessions, you will have to start the week over. In addition,following the nutritional guidance in this document and ensuring adequate rest and recovery will

optimize health, physical fitness improvement, and control injuries.

DO NOT begin this physical exercise program before passing aroutine physical examination at the Military Entrance ProcessingStation (MEPS).

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SECTION I

STARTING YOUR PHYSICAL TRAINING PROGRAM

Your physical training program will begin with an assessment of your present physical condition.Your recruiter will administer an assessment (The 1-1-1 Physical Fitness Assessment), whichconsists of one minute of push-ups, one minute of sit-ups, and a timed, one-mile run. Theinstructions for the administration and scoring of The 1-1-1 Physical Fitness Assessment arereferenced in Appendix F of this document. This assessment will determine your starting pointand appropriate placement in the Pre-BCT Standardized Physical Training Program. You andyour recruiter will review your scores to determine which training schedule you will follow.

Commit to spending approximately 45 minutes per day, four to five times a week in the conductof physical training. Whether you follow the walk-to-run guidelines or begin training at a higherlevel, this program will help prepare you for the physical requirements of IMT. If you followthis training program, you will experience many of the health-related benefits of physicalactivity. If you are interested in achieving higher levels of fitness, they will be ready to do sounder the guidance of this program administered safely through your recruiter. The followingdiscussion describes how the program will enable you to achieve and maintain your fitness goals.The guidelines for exercise presented in this program are based on a solid foundation of scientific information. The objective of this exercise program is to bring about a change in yourpersonal health behavior, to include regular physical activity. This is a comprehensive physicalconditioning program that consists of standardized exercise sessions that include the followingelements: warm-up, activities centering on running and calisthenics (Conditioning Drill 2) andcool-down. Flexibility training is included as part of the warm-up and cool-down. Runningactivities and Conditioning Drill 2 are performed on alternate days. The warm-up period lastsapproximately ten minutes. The physical activity is conducted for approximately twenty minutes.The cool-down period is approximately ten minutes.

Adherence to the Pre-BCT Physical Training Program begins your preparation for the successfulcompletion of the IMT graduation requirement to pass the Army Physical Fitness Test (APFT).This test consists of two minutes of push-ups, two minutes of sit-ups, and a timed, two-mile run.Performance standards are based on age and gender.

SAFETY CONSIDERATIONS

Exercise with a training partner whenever possible; it helps to motivate you and there will besomeone there in the event of an injury. Although a little muscle soreness is to be expected whenbeginning a new exercise program, do not aggravate any injuries by continuing to exercise undercircumstances of pain or discomfort. Remember to keep your body hydrated. A moderate amountof water will help your body function more effectively and prevent some injuries. Be aware of your environment and dress appropriately; do not exercise in climates that are extremely hot orextremely cold. Try to find indoor facilities with temperature control to avoid risk of heat andcold injuries

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SECTION II

STANDARDIZED PHYSICAL TRAINING SESSION

A standardized physical training session consists of three essential elements: warm-up, activity,and cool-down. These elements are integrated to produce the desired training effect. Moreimportantly, every standardized physical training session must have a specific purpose. Thispurpose, to prepare you for the physical demands of IMT, follows a recommended rate of progression, specific to each individual’s tolerance to the current level of training. There arethree stages of standardized progression: initial , improvement , and maintenance .

The initial conditioning stage includes light muscular endurance activities and moderate-levelcardio respirator endurance activities that produce minimal muscle soreness and control injuries.This stage usually lasts up to four weeks and is dependent upon the individual’s adaptation toexercise. The duration of the main activity during the initial stage will begin with approximatelyfifteen to twenty minutes and may progress to thirty minutes or more. Individual goals areestablished early in your exercise program by your recruiter and are reflected in where you startin the training schedule. These goals are realistic and provide personal reward. The initial stageis the Walk-to-Run Program and the muscular strength and endurance sessions conducted inweeks one through four.

The goal of the improvement stage is to provide a gradual increase in the overall exercisestimulus to allow for more significant improvements in your fitness level. As an example, youwill exercise at a moderate to vigorous intensity for twenty to thirty minutes continuously. Thisis shown through the increased running times in the running progression and the increasednumber of sets and repetitions in Conditioning Drill 2.

The goal of the maintenance stage is the long-term maintenance of the cardio-respiratory andmuscular strength and endurance fitness developed during the weeks spent in the improvementstage. This stage of the standardized physical fitness training program begins when you havereached the pre-established fitness goals set by your recruiter.

Your exercise program will incorporate levels of intensity, frequency, and duration consistentwith the objective of preparing you physically for the challenges of IMT. All standardizedphysical training sessions in this program have been developed using this model. (See trainingschedules in Appendix E). Your recruiter will guide you through the twelve-week Pre-BCTStandardized Physical Training Schedule and he will monitor your performance with periodic

assessments. Your recruiter will provide instruction to you regarding your participation in thisprogram. As an example, your recruiter will assess your fitness level with The 1-1-1 PhysicalFitness Assessment.

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Standardized Cool-down

The cool-down serves to gradually slow the heart rate and helps prevent pooling of the blood inthe legs and feet. You should begin the cool down by walking until your heart rate returns to lessthan 100 beats per minute (BPM) and heavy sweating stops.

The cool-down should last approximately 10 to 15 minutes and occur immediately after theactivities of the Standardized PT session. The performance of Conditioning Drill 1 (1 set x 5repetitions) followed by The Stretch Drill (hold each stretch for 20 seconds) makes up the cool-down for ALL PT sessions. The cool-down safely brings you back to your pre-exercise stateafter performing vigorous conditioning activities. Performance of the cool-down also helps toimprove flexibility and range of motion.

COOL-DOWN

Conditioning Drill 1

1. The Bend and Reach (5 repetitions - slow)2. The Rear Lunge (5 repetitions - slow)3. The High Jumper (5 repetitions - moderate)4. The Rower (5 repetitions - slow)5. The Squat Bender (5 repetitions - slow)6. The Windmill (5 repetitions - slow)7. The Forward Lunge (5 repetitions - slow)8. The Prone Row (5 repetitions - slow)9. The Bent-leg Body Twist (5 repetitions - slow)10. The Push-up (5 repetitions - moderate)

The Stretch Drill

1. The Overhead Arm Pull (hold 20 seconds)2. The Rear Lunge (hold 20 seconds)3. The Extend and Flex (hold 20 seconds)4. The Thigh Stretch (hold 20 seconds)5. The Single-leg Over (hold 20 seconds)

For further details on Conditioning Drill 1, see Appendix A.For further details on The Stretch Drill, see Appendix C.

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SECTION III

RUNNING(Cardio-respiratory Endurance Training)

Cardio-respiratory endurance refers to your body’s ability to utilize oxygen in the workingmuscles. IMT will challenge your cardio-respiratory endurance in activities such as: abilitygroup runs, speed running, foot marching, obstacle and bayonet assault course negotiation, andduring daily activities that involve common skills training.

Getting Started

You and your recruiter will review the results of the one-mile run event on the 1-1-1 PhysicalFitness Assessment. Your one-mile run time will be used to determine your placement in eitherthe Walk-to-Run Program or one of the three running ability groups (A, B or C). Your recruiterwill inform you of which training schedule to follow and which running ability group to whichyou will be assigned (Refer to Appendix E). When beginning a running program, care should betaken to follow a proper progression for both intensity and duration. Cardio-respiratory training,particularly running, if begun without proper preparation can contribute to lower extremityinjuries. Improvements in your body’s ability to use oxygen occur when exercise involves theuse of large muscle groups over extended periods in activities that are rhythmic and aerobic innature (e.g. running, walking, swimming, cycling, and some recreational sports). Walking orrunning may be the activity of choice because it is readily accessible and can be performed anytime or place with little or no training.

Walk-to-Run Program

If you are a male and your 1-mile time was slower than 8:30 or a female and your 1-miletime was slower than 10:30 on the 1-1-1 Physical Fitness Assessment, begin with thissection. When new runners or runners of lower fitness levels start a running program, they oftenfollow a walk-run progression. During the first four weeks you will alternate walking andrunning for the time listed on the training schedule and repeat the walk-run routine five times ineach training session. You will gradually decrease the walk time and increase the run times overthe four weeks. When you have completed the walk-to-run program you are now ready toprogress to the next stage of your training. The run progression starts at week 5 of yourdesignated training schedule. You should run continuously for the time period listed on the

training schedule. You should run at a pace that you are able to maintain for the entire timelisted. You should not feel out of breath during the runs. If you are able to carry on aconversation as you run (the talk test), then you are probably running at the right pace. Resist thetemptation to run longer than the time specified on your training schedule. The program will getharder; it is designed to gradually and safely increase your endurance. During weeks 7 through12 you will run one mile at a designated pace that progresses each week to enable you to meetthe BCT standard. You will also add speed running to the program, which will increase theintensity and help you to run faster. Make sure that you properly warm-up with the standardized

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warm-up before the walk-run activity and properly cool-down with the standardized cool-downafter the walk-run activity. Refer to the training schedules in Appendix E.

Sustained Running

If you are a male and your 1-mile time was 8:30 or faster or a female and your 1-mile timewas 10:30 or faster on the 1-1-1 Physical Fitness Assessment begin with this section. Runcontinuously for the time period, at the designated pace listed for your gender and ability group,on the training schedule. The program will get harder; it is designed to gradually and safelyincrease your endurance. You will also add speed running to the program, which will increasethe intensity and help you to run faster with improved running form. Make sure that you properlywarm-up with the standardized warm-up before running and properly cool-down with thestandardized cool-down after the running activity. The following table displays running abilitygroups categorized by one-mile run times and gender. For example, if a female ran the one-milerun event in 9:30, she would be placed in Female Ability Group B. Refer to the training

schedules in Appendix E.

SUSTAINED RUNNING ABILITY GROUPS

GENDER A B C

Male 7:00 or faster 7:01 - 7:45 7:46 - 8:30

Female 9:00 – 8:31 9:01 – 9:45 9:46 - 10:30

NOTE: If a female runs faster than the female run times listed above, the recruiter willselect the appropriate male running ability group and she will run at the male pace timeslisted on the training schedules in Appendix E.

Speed Running

Speed running will help you to improve your fitness level in a relatively short time and increaseyour running speed. In speed running, you will alternate periods of fast running with periods of walking. In this way, you can do more fast-paced running in a given workout than if youcontinuously run without resting. During speed running, you will perform a work interval (runfast) in a specified time for a specific number of repetitions. The work intervals are followedimmediately by an active recovery interval (walk). Speed running improves the resistance tofatigue of the active muscles by repeatedly exposing them to high intensity effort. An

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appropriate work to recovery ratio for improving speed is 1:2. You will perform speed work inthe form of 30:60s, adhering to a work to recovery ratio of 1:2. During the work (run) interval,you will sprint for 30 seconds. During the recovery (walk) interval, you will walk for 60 seconds.This is one repetition of 30:60s. Speed running is performed once a week, starting week one,continuing to the end of the 12-week program. You will progress from 4 to 10 repetitions of

speed running intervals.

Running Form

Running form varies from person to person. Differences in body types, i.e. limb lengths andmuscle balance, may cause individuals to have individual variations in their running style.Attempts to force an individual to conform to one standard may do more harm than good.However, there are some basic guidelines that may improve running efficiency withoutoverhauling the individual’s natural stride. Generally, the form and technique for all types of running is fairly constant. The following information addresses optimal running form for themajor body segments. Refer to the figure below.

HeadThe head should be held high, with the chin neither pointing up nor down. Allowing the head toride forward puts undue strain on the muscles of the upper back.

ShouldersThe shoulders should assume a neutral posture, neither rounded forward nor forcefully archedbackward. Rounding the shoulders forward is the most common fault in everyday posture as well

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SECTION IV

CALISTHENICS(Muscular Strength and Endurance Training)

Muscular strength and endurance (MSE) refers to your ability to overcome resistance in onesingle effort (muscular strength) or in repeated efforts over a period of time (muscularendurance). IMT will challenge your strength and endurance on obstacle courses, buddy carries,the bayonet assault course, foot marches, and during daily activities that involve lifting.

Getting Started

MSE training does not require a gym or expensive equipment. In fact, it is best to start with justthe resistance of your own body to develop proper form. Calisthenic exercises can be performedat home in a relatively small space and in a time-efficient manner. They build strength andendurance by challenging control of your body weight as you move into and out of differentpositions. Calisthenics are a form of MSE training of moderate intensity that uses your own bodyweight to develop and maintain muscular fitness. Calisthenics are an integral part of this fitnessprogram for muscular strength and endurance. In addition to the development and maintenanceof muscular strength, the physiologic benefits of resistance training include increases in bonemass and in the strength of connective tissue. This is particularly important to establish injurycontrol in the beginning stages of an exercise program. The conditioning drill that you willfollow in this program consists of ten exercises that train the major muscle groups of the arms,shoulders, chest, abdomen, back, hips, and legs. The primary goal of the muscular strength andendurance aspect of this program is to develop total body strength and endurance in a relativelytime efficient manner. These calisthenic exercises should be performed every day, and morefrequent training with additional sets and repetitions will bring about larger strength gains.

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Conditioning Drill 1 (CD 1) consists of a variety of calisthenics that develop motor skills whilechallenging strength, endurance, and flexibility. The exercises in the drill are always performedin the sequence listed below. Conditioning Drill 1 is always used in the conduct of the warm-up

and cool-down.


1. The Bend and Reach2. The Rear Lunge 3. The High Jumper 4. The Rower 5. The Squat Bender 6. The Windmill

7. The Forward Lunge 8. The Prone Row 9. The Bent-Leg Body Twist 10. The Push-up

For a complete explanation of Conditioning Drill 1, see Appendix A.


Conditioning Drill 2 (CD 2) is designed to enhance upper body strength, endurance, andflexibility. As in Conditioning Drill 1, all exercises are to be performed in the sequence listed.You should try to find a partner(s) to assist you, when performing the Pull-ups. CD 2 consists of the following exercises:


1. The Push-Up2. The Sit-Up3. The Pull-Up

For a complete explanation of Conditioning Drill 2, go to Appendix D. For more information onthe hand position for the Pull-up, see below.

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HAND POSITIONS

A variety of hand positions are employed throughout the drills to thoroughly train themusculature of the arms, forearms and hands. Hands are placed shoulder width apart withthumbs around the bar for the overhand grip.

Overhand Grip

Alternating Grip Left Alternating Grip Right

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SECTION VI

BODY COMPOSITION AND NUTRITION

Your weight and/or body fat was measured during your medical exam. Take a look at the weightallowed for your height as shown in Table 1. If you exceed the weight listed for your height, youmay not be over fat. Some well-muscled individuals have body weights that far exceed thevalues for weight listed on the charts for their age, gender, and height. Yet, only a smallpercentage of their total body mass may be fat.

This standardized PT program meets the requirement to be physically active everyday. However,you will still need to make changes to your diet to so that you can report to IMT at an appropriatebody composition. Losing one to two pounds per week is a realistic goal, which is bestaccomplished by a combination of eating less and exercising regularly.

Female Maximum Weight (pounds) Male Maximum Weight (pounds)

Age Age

Height(inches)

17-20 21-27 28-39 40 + 17-20 21-27 28-39 40 +58 109 112 115 119 N/A N/A N/A N/A59 112 116 119 123 N/A N/A N/A N/A60 116 120 123 127 132 136 139 14161 120 124 127 131 136 140 144 14662 125 129 132 137 141 144 148 15063 129 133 137 141 145 149 153 15564 133 137 141 145 150 154 158 16065 137 141 145 149 155 159 163 165

66 141 146 150 154 160 163 168 17067 145 149 154 159 165 169 174 17668 150 154 159 164 170 174 179 18169 154 158 163 168 175 179 184 18670 159 163 168 173 180 185 189 19271 163 167 172 177 185 189 194 19772 167 172 177 183 190 195 200 20373 172 177 182 188 195 200 205 20874 178 183 189 194 201 206 211 21475 183 188 194 200 206 212 217 22076 189 194 200 206 212 217 223 22677 193 199 205 211 218 223 229 23278 198 204 210 216 223 229 235 23879 203 209 215 222 229 235 241 24480 208 214 220 227 234 240 247 250Max

AllowableBody Fat

30% 32% 34% 36% 20% 22% 24% 26%

Table 1. Screening table weight. Reproduced from AR 600-9, table 1.

People always want to know if a particular food is good or bad for them. No single food choice isnecessarily a bad choice. Too many bad choices over time can accumulate into a poor diet. Poor

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Consuming the recommended daily intake is not difficult if you understand serving sizes. A ½ cup of cooked rice, cereal, or pasta is about the same size as your fist. The best choicesfrom this food group are bran cereals, oat bran, low fat bagels (pumpernickel, rye, whole wheat),whole grain muffins (bran, corn and oat bran), whole grain breads and rice, and stoned wheat andwhole grain crackers.

Vegetable Group: The vegetable group is one area where many people regularly fail to consumeenough. Vegetables are nature’s vitamins. To ensure that you get essential vitamins and minerals,you should strive for 3-5 servings per day from this group. A serving size of raw or cookedvegetables is only ½ cup, and most people eat more. One cup of leafy raw vegetables is also aserving size, which is much smaller than the regular salad served with a restaurant dinner. A ½cup of vegetables is about the size of a tennis ball. To maximize the vitamin and mineral contentof your vegetables, don’t overcook. Cook in a microwave, steamer, or wok only until tendercrisp. The lighter colored vegetables, such as cucumbers, iceberg lettuce, and celery are mostlyfiber and water with very little calories, vitamins, or minerals. Choose dark green, orange, andyellow vegetables. The darker the vegetable, the more likely it is to have large amounts of

vitamins and minerals. A variety of different vegetables should be consumed to ensure that youreceive a variety of nutrients. Broccoli, spinach, green peppers, tomatoes, cauliflower, Brusselssprouts, collards, carrots, or winter squash are the best choices. A ¾ cup of vegetable juice alsoconstitutes a serving from this group.

Fruit Group: The fruit group, in addition to providing vitamins and minerals, also providesfiber. Two to four servings of fruits are recommended each day. Breakfast is a good opportunityto eat some fruit. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Other good choices are citrus fruits, bananas, cantaloupe, kiwi,strawberries, and dried fruit. A serving size for the fruit group is one piece of medium sized fruitor melon wedge, or a ½ cup of chopped, canned, or cooked fruit. A ½ cup of fruit is about thesame size as a tennis ball. If you choose fruit juice, make sure that it is not mostly sugar andcontains a good amount of vitamins and minerals. A ¾ cup of fruit juice equals one serving.Juice that you can see through (apple, grape, or cranberry juice) usually contains more processedsugar than one that you cannot see through (orange juice, peach nectar, or prune juice).

Milk, Yogurt, and Cheese Group: These dairy products are a great source of protein, vitamins,and minerals (fortified by law) especially calcium and riboflavin. The milk group, however, canalso contain a large amount of fat. Many no-fat or low-fat dairy products are available, includingcheese, milk, sour cream, and yogurt. Top choices are 1% or skim milk, low-fat cheese, andyogurt. The recommended number of servings per day for this group is 2-3, and is easilyattainable for most soldiers. One cup of milk or yogurt, a ½ cup of natural cheese (Cheddar orSwiss), or 2 ounces of processed cheese (American) is considered a serving size. 1 ounce of cheese is about the size of four dice.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group: The Meat and Beans Group is veryimportant for obtaining protein, vitamins, and minerals. Like the milk group, this group cancontain large amounts of fat as well. Quick and easy choices include canned tuna, chicken,peanut butter, lentil soup, and beans. Two to three servings from this group are required eachday. Most people are at one extreme or the other by consuming too much or not enough from this

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group. The serving sizes typically consumed greatly exceed the nutritional requirement . Forexample, a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) whilethe 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein)from this group. A serving size of cooked fish, poultry, or red meat is 2 to 3 ounces (the size of aregular deck of playing cards), a ½ cup of cooked dry beans, a 2 ½ ounce soyburger, 1 egg, 2

tablespoons of peanut butter, or 1/3 cup of nuts.

Fats, Oils, and Sweets Group: At the top of the food pyramid are the items that should be eatenin moderation. However, it does not mean that you should never eat these items. Most fats andsugars are nutrient poor. Foods from this group should be chosen in moderation because theyoften replace nutrient dense foods, so you may not get your daily requirement for the essentialnutrients. For this reason, they are referred to as “empty” calories. This means that they providenothing to the body except calories; no vitamins, minerals, fiber, water, or protein. Foods fromthis group are still an important part of a performance diet. Sweets add taste and flavor, while fatprovides essential fatty acids like linoleic acid (part of every cell membrane), which can’t bemade by the body. A better food preparation choice is baking, roasting, or grilling, however,

frying food in fat (cooking oil) once in a while is all right. Top choices from this group includeolive oil, walnuts, molasses, berry jams, or a favorite dessert. There are no suggested servings forthe top of the pyramid because you always have plenty of opportunity to add these to their dietwithout even trying.

Choose natural or less processed foods whenever possible. An apple is a better choice thanapplesauce, which is a better choice than apple juice, which is a better choice than apple pie. Abaked potato is a better choice than mashed potatoes, which is a better choice than potato chips.Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Foodprocessing tends to remove vitamins, minerals, and fiber and add undesirable or questionableadditives.

Your pattern of eating is also important. Snacks and meals eaten away from home provide alarge part of daily calories for many people. Choose them wisely. Try fruits, vegetables, wholegrain foods, or a cup of low-fat milk or yogurt for a snack. When eating out, choose smallportions of foods. If you choose fish, poultry, or lean meat, ask that it be grilled rather than fried.Also, notice that many of the meals and snacks you eat contain items from several food groups.For example, a sandwich may provide bread from the grains group, turkey from the meat andbeans group, and cheese from the milk group.

CHOOSE SENSIBLY

The carbohydrates, fats, and proteins in food supply energy, which is measured in calories.High-fat foods contain more calories than the same amount of other foods, so they canmake it difficult for you to avoid excess calories. However, low fat doesn't always mean lowcalorie. Sometimes extra sugars are added to low-fat muffins or desserts, for example, and theymay be just as high in calories.Fats supply energy and essential fatty acids, and they help absorb the fat-soluble vitamins A, D,E, and K, and carotenoids. You need some fat in the food you eat, but choose sensibly. Some

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kinds of fat, especially saturated fats, increase the risk for coronary heart disease by raising theblood cholesterol. In contrast, unsaturated fats (found mainly in vegetable oils) do not increaseblood cholesterol. Fat intake in the United States as a proportion of total calories is lower than itwas many years ago, but most people still eat too much saturated fat. Eating lots of fat of anytype can provide excess calories . The Nutrition Facts Label will state the number of grams of

fat and sugar as well as protein, fiber, and sodium.

Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. These foods includehigh-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fattyfresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil. Keep yourintake of these foods low.

Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol.These foods include liver and other organ meats, egg yolks, and dairy fats.

Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. These foods

include those high in partially hydrogenated vegetable oils, such as many hard margarines andshortenings. Foods with a high amount of these ingredients include some commercially friedfoods and some bakery goods.

Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fats occurin vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Unsaturated oils includeboth monounsaturated fats and polyunsaturated fats. Olive, canola, sunflower, and peanut oils aresome of the oils high in monounsaturated fats. Vegetable oils such as soybean oil, corn oil, andcottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Some fish, suchas salmon, tuna, and mackerel, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Use moderate amounts of food high in unsaturatedfats, taking care to avoid excess calories.

Following the tips listed below will help you keep your intake of saturated fat at less than 10percent of your total calories:

Fats and Oils• Choose vegetable oils rather than solid fats (meat and dairy fats, shortening).• If you need fewer calories, decrease the amount of fat you use in cooking and at the

table.

Meat, Poultry, Fish, Shellfish, Eggs, Beans, and Nuts•

Choose 2 to 3 servings of fish, shellfish, lean poultry, other lean meats, beans, or nutsdaily. Trim fat from meat and take skin off poultry. Choose dry beans, peas, or lentilsoften.

• Limit your intake of high-fat processed meats such as bacon, sausages, salami,bologna, and other lunch meats. Try the lower fat varieties (check the Nutrition FactsLabel).

• Limit your intake of liver and other organ meats.

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• Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutesfreely when cooking since they contain no cholesterol and little or no fat.

Dairy Products• Choose fat-free or low-fat milk, fat-free or low-fat yogurt, and low-fat cheese. Try

switching from whole to fat-free or low-fat milk. This decreases the saturated fat andcalories but keeps all other nutrients the same.

Prepared Foods• Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in

a serving of prepared food. Choose foods lower in saturated fat and cholesterol.

Foods at Restaurants or Other Eating Establishments• Choose fish or lean meats as suggested above. Limit ground meat and fatty processed

meats, marbled steaks, and cheese.• Limit your intake of foods with creamy sauces, and add little or no butter to your

food.• Choose fruits as desserts.

CHOOSE BEVERAGES AND FOODS THAT MODERATE YOUR INTAKE OF SUGARS

Sugars are carbohydrates and a source of energy (calories). Dietary carbohydrates also includethe complex carbohydrates starch and dietary fiber. During digestion all carbohydrates exceptfiber break down into sugars. Sugars and starches occur naturally in many foods that also supplyother nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals,and grains.

Added sugarsAdded sugars are sugars and syrups added to foods in processing or preparation, not the naturallyoccurring sugars in foods like fruit or milk. The body cannot tell the difference between naturallyoccurring and added sugars because they are identical chemically. Foods containing addedsugars provide calories, but may have few vitamins and minerals. In the United States, thenumber one source of added sugars is non-diet soft drinks. Sweets and candies, cakes andcookies, and fruit drinks are also major sources of added sugars. Intake of a lot of foods high inadded sugars, like soft drinks, is of concern. Consuming excess calories from these foods maycontribute to weight gain or lower consumption of more nutritious foods. Some foods with addedsugars, like chocolate milk, presweetened cereals, and sweetened canned fruits, also are high in

vitamins and minerals. These foods may provide extra calories along with the nutrients and arefine if you need the extra calories.

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Choose and prepare foods with less salt.You may be able to reduce your chances of developing high blood pressure by consuming lesssalt. There is no way to tell who might develop high blood pressure from eating too much salt.However, consuming less salt or sodium is not harmful and can be recommended for the healthy,normal person. At present, the firmest link between salt intake and health relates to blood

pressure. High salt intake also increases the amount of calcium excreted in the urine. Eating lesssalt may decrease the loss of calcium from bone. Loss of too much calcium from bone increasesthe risk of osteoporosis and bone fractures. Salt is found mainly in processed and prepared foods.Salt (sodium chloride) is the main source of sodium in foods. Only small amounts of salt occurnaturally in foods. Most of the salt you eat comes from foods that have salt added during foodprocessing or during preparation in a restaurant or at home. Some recipes include table salt or asalty broth or sauce, and some cooking styles call for adding a very salty seasoning such as soysauce. Not all foods with added salt taste salty. Some people add salt or a salty seasoning to theirfood at the table. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time.

IF YOU DRINK ALCOHOLIC BEVERAGES, DO SO IN MODERATION

Alcoholic beverages supply calories, but few nutrients. Alcoholic beverages are harmful whenconsumed in excess, and some people should not drink at all. Excess alcohol alters judgment andcan lead to dependency and a great many other serious health problems. Taking more than onedrink per day for women or two drinks per day for men can raise the risk for motor vehiclecrashes, other injuries, high blood pressure, stroke, violence, suicide, and certain types of cancer.Even one drink per day can slightly raise the risk of breast cancer. Alcohol consumption duringpregnancy increases risk of birth defects. Too much alcohol may cause social and psychologicalproblems, cirrhosis of the liver, inflammation of the pancreas, and damage to the brain and heart.Heavy drinkers also are at risk of malnutrition because alcohol contains calories that maysubstitute for those in nutritious foods. If you choose to drink alcoholic beverages, you shouldconsume them only in moderation and with meals to slow alcohol absorption.

Use of dietary supplementsFood supplementation is a multimillion-dollar business. There are thousands of supplements onthe market, most of which are easily accessible. Supplements were traditionally defined as anyproduct made of one or more of the essential nutrients such as vitamins or protein. Thatdefinition has to been broadened to include any product intended for ingestion as a supplement tothe diet. Supplements include vitamins, minerals, herbs, amino acids, botanicals, as well asconcentrates, metabolites, constituents, and extracts of these substances. Supplement productlabels must include the words “dietary supplement”. Most products that meet this definition arenot strictly regulated and are therefore not subject to any tight standards on ingredients or claims.Your primary goal should be to always strive to obtain the nutrients you need from the foods inyour diet. Eating a variety of foods on a regular basis is the most important step toward this goal.Supplement powders and bars can be a convenient and portable method for busy people toensure they are consuming adequate supplies of the essential nutrients. Variety is still importantbecause bars and powders are not always low fat, inexpensive, or easily digested by all.Supplementation should be part of a larger plan for an optimal performance diet not areplacement for poor habits and choices. Nor are supplements a substitute for regular exercise.

- 31 -



There is no one magic pill or powder that you can take that will make you stronger, skinnier, orgive you more energy. Information is key. If a product makes claims that sound too good to betrue, the claims probably are too good to be true.

Additional benefits from CR training activities are the net caloric expenditure that impacts

individual weight loss goals as a subset of the standardized physical training program. Eachstandardized physical training session expends approximately 300-400 kilocalories per session.Intensity and duration of exercise determine the total caloric expenditure during a trainingsession, and are inversely related. For example, similar improvements in cardio-respiratoryendurance may be achieved by a lower intensity longer duration regimen as with a higherintensity shorter duration program. However, the risk of overuse injury to the lower extremitiesis significantly higher in the former as opposed to the latter.

- 32 -



APPENDICES

Appendix A: Conditioning Drill 1 35

Appendix B: Military Movement Drill 47

Appendix C: Stretch Drill 51

Appendix D: Conditioning Drill 2 57

Appendix E: Training Schedule 61

Appendix F: The 1-1-1 Physical Fitness Assessment 79

- 33 -




- 34 -



APPENDIX A

CONDITIONING DRILL ONE

- 35 -




Exercise 1: The Bend and Reach

Purpose: This exercise develops the ability to squat and reach through the legs. It also serves to prepare the spineand extremities for more vigorous movements, moving the hips and spine through full flexion.

Starting Position: Straddle stance with arms overhead.

Cadence: SLOW.

Count: 1. Squat with the heels flat as the spine rounds forward to allow the straight arms to reach as far as

possible between the legs.2. Return to the starting position.3. Repeat count one.4. Return to the starting position.

Starting Position Count 1 Count 2 Count 3 Count 4

Check Points:From the starting position, ensure that soldiers have their hips set, their abdominals tight, and their arms fullyextended overhead.The neck flexes to allow the gaze to the rear. This brings the head in line with the bend of the trunk.The heels and feet remain flat on the ground.On counts two and four, do not go past the starting position.

Precautions: This exercise is always performed at a slow cadence . To protect the back, move into the count oneposition in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this mayplace an excessive load on the back.

- 36 -




Exercise 2: The Rear Lunge

Purpose: This exercise promotes balance, opens up the hip and trunk on the side of the lunge and develops legstrength.

Starting Position: Straddle stance with hands on hips.

Cadence: SLOW. Count:

1. Take an exaggerated step backward with the left leg, touching down with the ball of the foot.2. Return to the starting position.3. Repeat count one with the right leg.4. Return to the starting position.


Check Points:Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.After the foot touches down, allow the body to continue to lower. This promotes flexibility of the hip and trunk.On counts one and three, step straight to the rear, keeping the feet directed forward. When viewed from thefront, the feet maintain their distance apart both at the starting position and at the end of counts one and three.Keep the rear leg as straight as possible but not locked.

Precautions: This exercise is always performed at a slow cadence . On counts one and three, move into positionin a slow, controlled manner. If the cadence is too fast, it will be difficult to go through a full range of motion.

- 37 -




Exercise 3: The High Jumper

Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and developsexplosive strength.

Starting Position: Forward Leaning Stance.

Cadence: MODERATE.

Count: 1. Swing arms forward and jump a few inches.2. Swing arms backward and jump a few inches.3. Swing arms forward and vigorously overhead while jumping forcefully.4. Repeat count two. On the last repetition, return to the starting position.


Check Points:At the starting position, the shoulders, the knees, and the balls of the feet should form a straight vertical line.On count one, the arms are parallel to the ground.On count three, the arms should be extended fully overhead. The trunk and legs should also be in line.On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landingshould be “soft” and proceed from balls of the feet to the heels. The vertical line from the shoulders through theknees to the balls of the feet should be demonstrated on each landing.

Precautions: N/A.

- 38 -




Exercise 4: The Rower

Purpose: This exercise improves the ability to move in and out of the supine position to a seated posture. Itcoordinates the action of the trunk and extremities while challenging the abdominal muscles.

Starting Position: Supine position, arms overhead, feet together and pointing upward. The chin is tucked and thehead is 1-2 inches above the ground. Arms are shoulder-width, palms facing inward with fingers and thumbsextended and joined.


1. Sit up while swinging arms forward and bending at the hip and knees. At the end of the motion, thearms will be parallel to ground, palms facing inward.

2. Return to the starting position. 3. Repeat count one.4. Return to the starting position.

Starting Position Count 1

Count 2 Count 3 Count 4

Check Points:At the starting position, the low back must not be arched excessively off the ground. To prevent this, tightenthe abdominal muscles to tilt the pelvis and low back toward the ground.At the end of counts one and three, the feet are flat and pulled near the buttocks. The legs stay togetherthroughout the exercise and the arms are parallel to the ground.

Precautions: This exercise is always performed at a slow cadence. Do not arch the back to assume counts oneand three.

- 39 -




Exercise 5: The Squat Bender

Purpose: This exercise develops strength, endurance and flexibility of the lower back and lower extremities.


Cadence: SLOW .

Count: 1. Squat while leaning slightly forward at the waist with the head up and extend the arms to the front,

with arms parallel to the ground and palms facing inward.2. Return to the starting position.3. Bend forward and reach toward the ground with both arms extended and palms inward.4. Return to the starting position.

.


Check Point:At the end of counts one, the shoulders, knees and balls of the feet should be aligned. The heels remain on theground and the back is straight.On count three, round the back slightly while bending forward, keeping the head aligned with the spine and theknees slightly bent.

Precautions: This exercise is always performed at a slow cadence . Allowing the knees to go beyond the toes oncount one increases stress to the knees.

- 40 -




Exercise 7: The Forward Lunge

Purpose: This exercise promotes balance and develops leg strength.



1. Take a step forward with the left leg, allowing the left knee to bend until the thigh is parallel to theground. Lean slightly forward, keeping the back straight.

2. Return to the starting position.3. Repeat count one with the right leg.4. Return to the starting position.


Check Points:Keep the abdominal muscles tight throughout the motion.On counts one and three, step straight forward, keeping the feet directed forward. When viewed from the front,the feet maintain their distance apart both at the starting position and at the end of counts one and three.On counts one and three, the rear knee may bend naturally but do not touch the ground. The heel of the rear footshould be off the ground.

Precautions: This exercise is always performed at a slow cadence. On counts one and three, move into positionin a controlled manner. Spring off of the forward leg to return to the starting position. This avoids jerking the trunk to create momentum.

- 42 -




Exercise 8: The Prone Row

Purpose: This exercise develops strength of the back and shoulders.

Starting Position: Prone position with the arms overhead, palms down 1-2 inches off the ground and toespointed to the rear.


1. Raise the head and chest slightly while lifting the arms and pulling them rearward. Hands makefists as they move toward the shoulders.

2. Return to the starting position.3. Repeat count one.4. Return to the starting position.



Check Points: At the starting position, the abdominal muscles are tight and the head is inline with the spine.On counts one and three, the forearms are parallel to the ground and slightly higher than the trunk.On counts one and three, the head is raised to look forward but not skyward.Throughout the exercise, the legs and toes remain in contact with the ground.

Precautions: This exercise is always performed at a slow cadence. Prevent overarching of the back bymaintaining contractions of the abdominal and buttocks muscles throughout the exercise.

- 43 -




Exercise 9: The Bent-leg Body Twist

Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation.

Starting Position: Supine position with the hips and knees bent to 90-degrees, arms sideward, palms down withfingers spread. Legs and feet are together.

Cadence: SLOW.

Count:1. Rotate the legs to the left while keeping the upper back and arms in place.2. Return to the starting position.3. Repeat count one to the right.4. Return to the starting position.

Starting Position Count 1 Count 2

Count 3 Count 4

Check Points:Tighten the abdominal muscles in the starting position and maintain this contraction throughout the exercise.The head should be off the ground with the chin slightly tucked.Ensure that the hips and knees maintain 90-degree angles.Keep the feet and knees together throughout the exercise.Attempt to rotate the legs to about 8-10 inches off the ground. The opposite shoulder must remain in contactwith the ground.

Precautions: This exercise is always performed at a slow cadence . Do not rotate the legs to a point beyondwhich they can no longer maintain contact with the ground with the opposite arm and shoulder.

- 44 -




Exercise 10: The Push-up

Purpose: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.

Starting Position: Front Leaning Rest position.

Cadence: MODERATE.

Count:1. Bend the elbows, lowering the body until the upper arms are parallel with the ground.2. Return to the starting position.3. Repeat count one.4. Return to the starting position.


Count 3 Count 4 Check Points:

The hands are directly below the shoulders with fingers spread (middle fingers point straight ahead).On counts one and three the upper arms stay close to the trunk, elbows pointing rearward.On counts two and four the elbows straighten but do not lock.The trunk should not sag. To prevent this, tighten the abdominal muscles while in the starting position andmaintain this contraction throughout the exercise.

Precautions: N/A. Variation: Soldiers should assume the six-point stance on their knees when unable to perform repetitions correctlyto cadence.

- 45 -



APPENDIX B

THE MILITARY MOVEMENT DRILL

- 47 -



The Military Movement Drill

Exercise 1: Verticals

Purpose: This exercise helps to develop proper running form.

Starting Position: Staggered Stance.

Movement: Bring the hips quickly to 90-degrees of bend without raising the knees above waist level. Groundcontact should be primarily with the balls of the feet. When the left leg is forward, the right arm swings forward andthe left arm swings to the rear. When the right leg is forward, the left arm swings forward and the right arm swingsto the rear.

Starting Position

Checkpoints:

Arm swing is strong and smooth with the forward arm at 90-degrees and the rearward arm relatively straight.Arm swing is from front to rear, not side to side, with the upper part of the forward arm reaching parallel to theground as it swings to the front.Keep a tall stance with a stable, upright trunk. The back remains perpendicular to the ground. There should notbe any back swing of the legs.

Precautions: N/A.

- 48 -



The Military Movement Drill

Exercise 3: The Shuttle Sprint

Purpose: This exercise develops anaerobic endurance, leg speed, and agility.

Starting Position: Staggered Stance.

Movement: Run quickly to the 25-yard mark. Turn clockwise while planting the left foot and bending and squattingto touch the ground with the left hand. Run quickly back to the starting line and plant the right foot, turn counter-clockwise and touch the ground with the right hand. Run back to the 25-yard mark gradually accelerating to nearmaximum speed.

S

S S

S S

S S

S S

S S

START

0

3

2512-13

STOP

Checkpoints:Soldiers should slow their movement before planting feet and changing direction.Soldiers should squat while bending the trunk when reaching to touch the ground as they change direction.Soldiers touch the ground with their left hand on the first turn, then with their right hand on the second turn.Accelerate to near maximum speed during the last 25-yard interval.

Precautions: Soldiers should use caution when performing this exercise on wet terrain.

- 50 -



APPENDIX C

THE STRETCH DRILL

- 51 -



The Stretch Drill

Exercise 1: The Overhead Arm Pull

Purpose: This exercise develops flexibility of the arms, shoulders, and trunk muscles.


• On the command, “ Ready , STRETCH”, raise the left arm overhead and place the left hand behind thehead. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right.Hold this position for 20-30 seconds.

• On the command, “Starting Position , MOVE”, assume the starting position.• On the command, “Change Position, Ready , STRETCH”, raise the right arm overhead and place the

right hand behind the head. Grasp above the right elbow with the left hand and pull to the left, leaning thebody to the left. Hold this position for 20-30 seconds.

• On the command, “Starting Position , MOVE”, return to the starting position.

Starting Position Position 1 Starting Position Position 2 Starting Position

Check Points:Throughout the exercise, keep the hips set and the abdominals tight.In positions 1 and 2, lean the body straight to the side, not to the front or back.

Precautions: N/A.

- 52 -



The Stretch Drill

Exercise 2: The Rear Lunge

Purpose: This exercise develops flexibility of the hip flexors and trunk muscles.

Starting Position: Straddle stance, hands on hips.

• On the command, “ Ready , STRETCH”, take an exaggerated step backward with the left leg, touchingdown with the ball of the foot. This is the same position as count 1 of The Rear Lunge in ConditioningDrill 1. Hold this position for 20-30 seconds.

• On the command, “Starting Position , MOVE” , assume the starting position.• On the command, “Change Position , Ready , STRETCH”, take an exaggerated step backward with the

right leg, touching down with the ball of the foot. This is the same position as count 3 of The Rear Lungein Conditioning Drill 1. Hold this position for 20-30 seconds.


Starting Position Position 1 Starting Position Position 2 Starting Position

Check Points:Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.After the foot touches down on positions 1and 2, allow the body to continue to lower.Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet areshoulder width apart, both at the starting position, and at the end of positions 1and 2.Keep the forward knee over the ball of the foot on positions 1and 2.

Precaution: When lunging to the left or right do not let the knee move forward of the toes.

- 53 -



The Stretch Drill

Exercise 3: The Extend and Flex

Purpose: This exercise develops flexibility of the hip flexors, abdominals, hip (Position 1 - extend) and the lowback, hamstrings and calves (Position 2 -flex).

Starting Position: The front leaning rest position.

• On the command, “ Ready, STRETCH”, lower the body, sagging in the middle, keeping the armsstraight and look upward. Hold this position for 20-30 seconds.

• On the command, “Starting Position , MOVE”, assume the starting position.• On the command, “Change Position , Ready, STRETCH” , slightly bend the knees and walk the

hands back toward the legs. Straighten the legs and try to tough the ground with the heels. Keep thefeet together and hold this position for 20-30 seconds.


Starting Position Position 1

Starting Position Position 2 Starting Position

Check Points:In position 1, the thighs and pelvis rest on the ground. Relax the back muscles while bearing the bodyweightthrough the straight arms. Toes point to the rear.In position 2, the legs are straight and the arms are shoulder width apart, palms down on the ground.Feet are together throughout the exercise.

Precaution: N/A.

- 54 -



The Stretch Drill

Exercise 4: The Thigh Stretch

Purpose: This exercise develops flexibility of the front of the thigh and the hip flexor muscles.

Starting Position: Seated position, arms at sides and palms on the floor.

• On the command, “ Ready , STRETCH”, roll onto the right side and place the right forearm on theground, perpendicular to the chest. The right hand makes a fist on the ground with the thumb side up.Grasp the left ankle with the left hand and pull the left heel toward the buttocks and pull the entire legrearward. Push the left thigh further to the rear with the bottom of the right foot. Hold this position for20-30 seconds.

• On the command, “Starting Position , MOVE”, assume the starting position.• On the command, “Change Position , Ready , STRETCH”, lay on the left side and place the left forearm

on the ground, perpendicular to the chest. The left hand makes a fist on the ground with the thumb sideup. Grasp the right ankle with the right hand and pull the right heel toward the buttocks and pull theentire leg rearward. Push the right thigh further to the rear with the bottom of the left foot. Hold thisposition for 20-30 seconds.




Check Points:Keep the abdominal muscles tight throughout this stretch in order to keep the trunk straight.Do not pull the heel forcefully to the buttock if there is discomfort in the knee joint.

Precaution: N/A.

- 55 -



The Stretch Drill

Exercise 5: The Single-leg Over

Purpose: This exercise develops flexibility of the hips and lower back muscles.

Starting Position: Supine position with arms sideward, palms down.

• On the command, “ Ready, STRETCH”, turn the body to the right, bend the left knee to 90-degreesOver the right leg, and grasp the outside of the left knee with the right hand and pull toward the right.Hold this position for 20-30 seconds.

• On the command, “Starting Position , MOVE”, assume the starting position.• On the command, “Change Position , Ready, STRETCH”, turn the body to the left, bend the right

knee to 90-degrees over the left leg, and grasp the outside of the right knee with the left hand andpull toward the left. Hold this position for 20-30 seconds.




Check Points:At the starting position, the arms are directed to the sides at 90-degrees to the trunk, the fingers and thumbs areextended and joined.In position 1, keep the left shoulder, arm, and hand on the ground.In position 2, keep the right shoulder, arm, and hand on the ground.

Precaution: N/A.

- 56 -



APPENDIX D

CONDITIONING DRILL TWO

- 57 -




Exercise 1: The Push-up

Purpose: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.

Starting Position: Front Leaning Rest position.

Cadence: MODERATE.

Count:1. Bend the elbows, lowering the body until the upper arms are parallel with the ground.2. Return to the starting position.3. Repeat count one.4. Return to the starting position.


Count 3 Count 4 Check Points:

The hands are directly below the shoulders with fingers spread (middle fingers point straight ahead).On counts one and three the upper arms stay close to the trunk, elbows pointing rearward.On counts two and four the elbows straighten but do not lock.The trunk should not sag. To prevent this, tighten the abdominal muscles while in the starting position andmaintain this contraction throughout the exercise.

Precautions: N/A.

Variation: Soldiers should assume the six-point stance on their knees when unable to perform repetitions correctlyto cadence.

- 58 -




Exercise 2: The Sit-up

Purpose: This exercise strengthens the abdominal and hip-flexor muscles.Starting Position: Supine position with hands behind head, fingers interlaced and knees bent at 90-degrees. Feetare together or up to twelve inches apart and flat on the ground. Hands are touching the ground.

Cadence: MODERATE.

Count:1. Raise the upper body to the vertical position so that the base of the neck is above the base of the spine.2. Return to the starting position in a controlled manner until the bottom of the shoulder blades touch the

ground. The head and hands need not touch the ground.3. Repeat count one.4. Repeat count two and return to the starting position at the completion of the final repetition.



Check Points:The hands are behind the head with the fingers interlaced.Feet are together or up to twelve inches apart and both heels must remain in contact with the ground throughoutthe exercise.On counts one and three do not raise the hips or arch the back to assume the vertical position.

Precautions: Soldiers should not jerk on the head or neck to assume the vertical position.

- 59 -




Exercise 3: The Pull-up

Purpose: This exercise strengthens the forearm, arm and back muscles.Starting Position: Extended hang using the overhand grip with the thumbs around the bar.

Cadence: MODERATE. Count:

1. Pull the body upward keeping the body straight until the chin is above the bar.2. Return to the starting position in a controlled manner.


Hand PositionsThe hand position for the pull-up is the overhand grip, with the palms facing away from the face

Check Points:Throughout the exercise keep the feet and legs together.

Throughout the exercise, arms are shoulder width, palms facing away from the body, with thumbs around thebar.Avoid kipping or swinging to achieve the up position.

Precautions: Spotters standing to the front and rear of the exerciser are used to ensure precision and safety byassisting soldiers when fatigued or unable to properly execute the desired number of repetitions. As soldiers becomemore proficient, they will need less assistance and will eventually be able to perform the exercises unassisted.Spotters must provide as much or as little assistance as needed so that the exercise is performed with precision.

- 60 -



.APPENDIX E

TRAINING SCHEDULES

- 61 -




- 62 -



ENTER MAINTENANCE PHASE

WARM-UP: CD 1 & MMD

ACTIVITY:A & B Run 30 minC Run 20 minA B C7:30 8:00 9:30

COOL-DOWN: CD 1 & SD

WARM-UP: CD 1 & MMD

ACTIVITY: CD 2 20/20/5 (1set)


WARM-UP: CD 1 & MMD

ACTIVITY: 30:60s (10 reps)


WARM-UP: CD 1 & MMD

ACTIVITY: CD 2 20/20/5 (1set)


WARM-

ACTIVIA & B RC Run 2A 7:30 8

COOL-D

1----------------------------4------------------------8----------------------------12Initial Conditioning Maintenance

Push-ups 13/3 18/7 24/10 35/13

Sit-ups 17 25 32 471-Mile Run (M) 8:30 8:15 8:00 7:451-Mile Run (F) 10:30 10:15 10:00 9:30

- 66 -




- 67 -



Sun Mon Tue Wed Thu

WEEK ONE

WARM-UP: CD 1 & MMD

ACTIVITY:Walk 4 min Run 2 min (5times)


WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 10/10/5 (1 set)Walk 15 Min


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 10/10/5 (1 set)Walk 15 Min


WA

ACTWaltime

CO

WEEK TWO

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 10/10/5 (2 sets)Walk 15 Min


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WA

ACTWaltime

CO

WEEK THREE

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WA

ACTWa

time

CO

WEEK FOUR

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



TRAINING SCHEDULE #2Fill in Month

- 68 -



Sun Mon Tue Wed Thu F

WEEK FIVE

WARM-UP: CD 1 & MMD

ACTIVITY: Run 10 Minutes


WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 15/15/5 (1 set)


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM

ACTIV

COOL-

WEEK SIX

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM

ACTIV

COOL-

WEEK SEVEN

WARM-UP: CD 1 & MMD

ACTIVITY: Run 1 Mile M:9:30 Min / F: 11:30 Min


WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 15/15/5 (1 set)CD 2 10/10/5 (1 set)


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM

ACTIV9:30 M

COOL-

WEEK EIGHT

WARM-UP: CD 1 & MMD


COOL-DOWN:CD 1 & SD

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD


COOL-DOWN:CD 1 & SD

WARM-UP: CD 1 & MMD



Fill in Month TRAINING SCHEDULE #2

- 69 -



Sun Mon Tue Wed Thu Fr

WEEK NINE

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 15/15/5 (2 sets)


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-

ACTIVI9:00 Mi

COOL-D

WEEK TEN

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-

ACTIVI8:45 Mi

COOL-D

WEEK ELEVEN

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-

ACTIVI8:30 Mi

COOL-D

WEEK TWELVE

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



Fill in Month TRAINING SCHEDULE #2

- 70 -




WARM-UP: CD 1 & MMD

ACTIVITY: Run 20-30Minutes


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-

ACTIVIMinutes

COOL-D

|-------------------1---------------------4—5----------------8-------------------12| | | |

Assess Assess Passes| | Conditioning |

<13/3 13/3 18/7 24/10 35/13<17 17 25 32 47

>8:30 8:30 8:15 8:00 7:45>10:30 10:30 10:15 10:00 9:30

- 71 -




- 72 -




ENTER MAINTENANCEPHASE

WARM-UP: CD 1 & MMD

ACTIVITY:A & B Run 30 minC Run 20 min

A B C7:30 8:00 9:30


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-

ACTIVIA & B RC Run 2

A 7:30 8

COOL-D

|-------------------1---------------------4—5----------------8-------------------12| | | |

Assess Assess Passes| | Conditioning |

<13/3 13/3 18/7 24/10 35/13<17 17 25 32 47

>8:30 8:30 8:15 8:00 7:45>10:30 10:30 10:15 10:00 9:30

- 76 -




- 77 -



TRAINING SCHEDULE #4

Sun Mon Tue Wed Thu F

Fill in Month

WEEK ONE

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 5/5/2 (1 set) &Walk 15 min


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 5/5/2 (1 set) &

Walk 15 min


WARM

ACTIVWalk 4times)

COOL-

WEEK TWO

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM

ACTIVWalk 3times)

COOL-

WEEK THREE

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD

ACTIVITY:CD 2 5/5/2 (2 sets) &Walk 15 min


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM

ACTIVWalk 2times)

COOL-

WEEK FOUR

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



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TRAINING SCHEDULE #4

Sun Mon Tue Wed Thu Fri

WEEK FIVE

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP

ACTIVITY

COOL-DO

WEEK SIX

WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP

ACTIVITY

COOL-DO

WEEK SEVEN

WARM-UP: CD 1 & MMD

ACTIVITY: Run 1 MileM: 9:30 Min / F: 11:30 Min


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP

ACTIVITYM: 9:30 M

COOL-DO

WEEK EIGHT

WARM-UP: CD 1 & MMD

ACTIVITY: Run 1 MileM: 9:15 Min / F: 11:15 Min


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD


COOL-DOWN: CD 1 & SD R

Fill-in Month

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ENTER MAINTENANCEPHASE

WARM-UP: CD 1 & MMD

ACTIVITY:Run 20-30 Minutes


WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



WARM-UP: CD 1 & MMD



Initial 4 Conditioning 8 Conditioning 12<5/1 7/2 13/3 18/7<10 13 17 25

>9:30 9:00 8:30 8:15>11:30 11:00 10:30 10:15

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APPENDIX F

THE 1-1-1 PHYSICAL FITNESS ASSESSMENT

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The 1-1-1 Physical Fitness Assessment

The 1-1-1 Physical Fitness Assessment consists of the following three fitness events: 1-minutepush-up, 1-minute sit-up and 1-mile run. The intent of the 1-1-1 is to provide commanders with ascore that reflects their soldiers’ APFT performance and places them in appropriate ability

groups for running activities. This assessment is not as strenuous or time-consuming asconducting an APFT, so it may be performed as part of a PT session. Soldiers may be allowed tograde each other. DO NOT record 1-1-1 Assessment results on a DA 705. Record results onUSAREC 1-1-1 Physical Assessment Form.

The 1-1-1 Overview

The 1-1-1 provides a measure of upper and lower body muscular endurance. It is a performanceassessment that indicates a soldier’s ability to perform physically and handle his or her own bodyweight. The 1-1-1 consists of push-ups, sit-ups, and a 1-mile run, done in that order on the sameday. Soldiers are allowed a minimum of 5 minutes and a maximum of 10 minutes rest between

events.

Test Procedures

The test sequence is the push-up, sit-up and 1-mile run. The order of events cannot be changed.There are no exceptions to this sequence. Soldiers are allowed a minimum of 5 minutes and amaximum of 10 minutes to recover between events. Recovery time is based on the number of volunteers taking the assessment. In addition, the wearing of unauthorized items such as: nasalstrips, braces, elastic bandages, weight lifting gloves and radios/compact disc players areaddressed. Equipment, uniform, testing area and conduct of the assessment is similar to the

APFT, with less formality and more ease of execution.

The following instructions are read aloud to all soldiers taking the 1-1-1 Assessment:

“YOU ARE ABOUT TO TAKE THE 1-1-1 PHYSICAL FITNESS ASSESSMENT. THIS

ASSESSMENT MEASURES YOUR UPPER AND LOWER BODY MUSCULAR

ENDURANCE. THE RESULTS OF THIS ASSESSMENT WILL GIVE YOU AN

INDICATION OF YOUR STATE OF FITNESS AND WILL ACT AS A GUIDE IN

DETERMINING YOUR ABILITY GROUPS FOR RUNNING ACTIVITIES. LISTENCLOSELY TO THE INSTRUCTIONS, AND DO THE BEST YOU CAN ON EACH OF

THE EVENTS.”

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INSTRUCTIONS

The recruiter will conduct the following prior to the start of the test:

PUSH-UP

Read aloud the following instructions for the push-up.

“THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST,

SHOULDER AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME

THE FRONT-LEANING REST POSITION. PLACE YOUR HANDS SHOULDER

WIDTH APART OR WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET

MAY BE TOGETHER OR UP TO 12 INCHES APART (12 INCHES FROM INSIDE OFANKLE TO INSIDE OF OPPOSITE ANKLE). WHEN IN THE FRONT-LEANING

REST POSITION, YOUR BODY SHOULD FORM A STRAIGHT LINE FROM HEAD

TO ANKLES. ON THE COMMAND ‘GO’, BEGIN THE PUSH-UP BY BENDING YOUR

ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL

YOUR UPPER ARMS ARE PARALLEL TO THE GROUND. RETURN TO THE

STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS

ARE FULLY EXTENDED. YOUR BODY MUST REMAIN IN A STRAIGHT LINE AND

MOVE AS ONE UNIT WHILE PERFORMING EACH REPETITION. AT THE

COMPLETION OF EACH REPETITION, THE SCORER WILL STATE OUT LOUD

THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU

FAIL TO KEEP YOUR BODY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL

YOUR ARMS ARE PARALLEL TO THE GROUND OR TO EXTEND YOUR ARMS

COMPLETELY, THAT REPETITION WILL NOT COUNT ANT THE SCORER WILL

REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION.

NO RESTARTS ARE ALLOWED. THE FRONT-LEANING REST IS THE ONLY

AUTHORIZED REST POSITION. IF YOU CANNOT MAINTAIN THIS REST

POSITION, FIRST YOU WILL BE WARNED, UPON THE SECOND WARNING YOUR

PERFORMANCE ON THE EVENT WILL BE TERMINATED. IF YOU REST ON THE

GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND YOUR

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PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS

OR FEET DURING THE EVENT AS LONG AS THEY MAINTAIN CONTACT WITH

THE GROUND AT ALL TIMES. YOU WILL HAVE ONE MINUTE IN WHICH TO

PERFORM AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.”

Conduct a push-up demonstration and read the following:

“YOUR CHEST MAY TOUCH THE GROUND DURING THE PUSH-UP AS LONG AS

THE CONTACT DOES NOT PROVIDE AN ADVANTAGE. YOU CANNOT BOUNCE

OFF THE GROUND. IF A MAT IS USED, YOUR ENTIRE BODY MUST BE ON THE

MAT. SLEEPING MATS ARE NOT AUTHORIZED FOR USE. YOUR FEET WILL

NOT BE BRACED DURING THE PUSH-UP EVENT. YOU MAY DO THE PUSH-UP

EVENT ON YOUR FISTS.”

SIT-UP

Read aloud the instructions below for the sit-up.

“THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND

HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE

STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT

A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES

APART (12 INCHES FROM INSIDE OF ANKLE TO INSIDE OF OPPOSITE ANKLE).

ANOTHER SOLDIER WILL HOLD YOUR ANKLES WITH THEIR HANDS ONLY. NO

OTHER METHOD OF BRACING OR HOLDING OF THE FEET IS AUTHORIZED.

THE HEEL IS THE ONLY PART OF THE FOOT THAT MUST REMAIN IN

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CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED

BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE

GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE

COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO THE

VERTICAL POSITION (THE BASE OF YOUR NECK IS ABOVE THE BASE OF

YOUR SPINE). AFTER YOU HAVE REACHED THE VERTICAL POSITION, LOWER

YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE

GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS DO NOT HAVE TO TOUCH

THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE

THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY PERFORMED. A

REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL

POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD,ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OF THE GROUND TO

RAISE YOUR UPPER BODY, OR FAIL TO KEEP YOUR KNEES AT A 90-DEGREE

ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE

NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION

IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE

DOWN (STARTING) POSITION YOUR PERFORMANCE IN THE EVENT WILL BE

TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS EFFORT TO SIT UP,

THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR

ANY OTHER METHOD TO PUSH OR PULL YOURSELF UP TO THE UP (RESTING)

POSITION OR TO HOLD YOURSELF IN THIS POSITION. IF YOU DO SO, YOUR

PERFORMANCE IN THE EVENT WILL BE TERMINATED. YOU WILL HAVE ONE

MINUTE IN WHICH TO PERFORM AS MANY SIT-UPS AS YOU CAN. NO

RESTARTS ARE ALLOWED. WATCH THIS DEMONSTRATION.”

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1-MILE RUN

Read aloud the instructions below for the 1-mile run.

“THE 1-MILE RUN EVENT MEASURES THE ENDURANCE OF YOUR HEART,

LUNGS AND LEG MUSCLES. YOU MUST COMPLETE THE RUN WITHOUT ANY

PHYSICAL HELP. AT THE START ALL VOLUNTEERS WILL LINE UP BEHIND

THE STARTING LINE. ON THE COMMAND “GO”, TIME WILL START AND YOU

WILL BEGIN RUNNING. TO RUN THE REQUIRED ONE MILE, YOU MUST

COMPLETE THE DESCRIBED NUMBER OF LAPS, START AND FINISH POINTS

AND COURSE LAYOUT (EXPLAIN ONE-MILE RUN COURSE). YOU ARE BEING

TEST ON YOUR ABILITY TO COMPLETE THE ONE-MILE COURSE IN THE

SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS

STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY

(PUSHED, PULLED, PICKED UP, OR CARRIED) OR LEAVE THE DESIGNATED

RUNNING COURSE FOR ANY REASON YOUR PERFORMANCE IN THE EVENT

WILL BE TERMINATED. IT IS LEGAL TO PACE A SOLDIER DURING THE ONE-

MILE RUN, AS LONG AS THERE IS NO PHYSICAL CONTACT WITH THE PACER

AND OTHER VOLUNTEERS TAKING THE TEST ARE NOT PHYSICALLY

HINDERED. THE PRACTICE OF RUNNING A HEAD OF, ALONG SIDE OF, OR

BEHIND THE TESTED VOLUNTEER WHILE SERVING AS A PACER IS

PERMITTED. CHEERING OR CALLING OUT THE ELAPSED TIME IS ALSO

PERMITTED. THE NUMBER ON YOUR CHEST IS USED FOR IDENTIFICATION.

YOU MUST MAKE SURE IT IS VISIBLE AT ALL TIMES. WHEN YOU FINISH THE

RUN, GO TO THE DESIGNATED AREA FOR RECOVERY. WHAT ARE YOUR

QUESTIONS ON THIS EVENT?”

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SUMMARY

In summary, the 1-1-1 Physical Fitness Assessment is an excellent tool that may be used forthe following purposes:

• Assign soldiers the appropriate ability groups for running activities.• Assess soldiers entering IMT to predict success on the end-of-cycle APFT.

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us army pre-basic fitness training guide

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