Physical Fitness Training
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FM 21-20 C1 HEADQUARTERS CHANGE 1 DEPARTMENT OF THE ARMY Washington, DC, 1 October 1998 PHYSICAL FITNESS TRAINING 1. Change FM 21-20, 30 September 1992, as follows: REMOVE OLD PAGES INSERT NEW PAGES 14-3 to 14-8 14-3 to 14-8.2 14-21 to 14-22 14-21 to 14-22 2. A star (*) marks new or changed material. 3. File this transmittal sheet in front of this publication. DISTRIBUTION RESTRICTION: proved for public release; distribution is unlimited. TABLE OF CONTENTS (CONT.) PAGE PAGE CHAPTER 13 INJURIES APPENDIX B POSITIVE PROFILE FORM . .. B-0 Typical Injuries Associated with Physical Training . ..13-1 APPENDIX C PHYSICAL FITNESS LOG . .. C-I Other Factors . ..13-2 CHAPTER 14 ARMY PHYSICAL FITNESS TEST APPENDIX D STATIONARY BICYCLE TEST . .. D-O Methods of Evaluation . .14-1 Over-Forty Cardiovascular Screening APPENDIX E SELECTING THE RIGHT Program . ..14-l RUNNING SHOE . ..E-1 Overview . ..l4-2 Test Administration . ..l4-2 APPENDIX F CALCULATION OF V02MAX . .. F-1 Duties of Test Personnel . ...14-8 Test Site . ..i4-9 Test Procedures . ..l4-10 APPENDIX G PERCEIVED EXERTION . .G-1 Test Sequence . ..l4-11 Test Results . ..l4-18 THE MAJOR SKELETAL MUSCLES Scores Above Maximum . ..14-19 APPENDIX H Temporary Profiles . ...14-20 OF THE HUMAN BODY . .. H-O Permanent Profiles . ...14-20 Alternate Events . ...14-20 GLOSSARY . .. Glossary-1 REFERENCES . References-O. .. APPENDIX A PHYSIOLOGICAL DIFFERENCES BETWEEN THE SEXES . ..A-O INDEX . Index-O. ii On 5 July 1950, U.S. troops, who were unprepared for the physical demands of war, were sent to battle. The early days of the Korean war were nothing short of disastrous, as U.S. soldiers were routed by a poorly equipped, but well-trained, North Korean People’s Army. Preface As American soldiers withdrew, they left behind wounded comrades and valuable equipment their training had not adequately prepared them to carry heavy loads. The costly lessons learned by Task Force Smith in Korea are as important today as ever. If we fail to prepare our soldiers for their physically demanding wartime tasks, we are guilty of paying lip service to the principle of “Train as you fight.” Our physical training programs must do more for our soldiers than just get them ready for the semiannual Army Physical Fitness Test (APFT’). FM 21 -20 is directed at leaders who plan and conduct physical fitness training. It provides guidelines for developing programs which will improve and maintain physical fitness levels for all Army personnel. These programs will help leaders prepare their soldiers to meet the physical demands of war. This manual can also be used as a source book by all soldiers. FM 21-20 was written to conform to the principles outlined in FM 25-100, Training the Force. The benefits to be derived from a good physical fitness program are many. It can reduce the number of soldiers on profile and sick call, invigorate training, and enhance productivity and mental alertness. A good physical fitness program also promotes team cohesion and combat survivability. It will improve soldiers’ combat readiness. The proponent of this publication is HQ TRADOC. Send comments and recommendations on DA Form 2028 (Recommended Changes to Publications and Blank Forms) directly to Headquarters, US Army Infantry Center, US Army Physical Fitness School (ATZB-PF), Fort Benning, GA31905-5000. Unless this publication states otherwise, masculine nouns and pronouns do not refer exclusively to men. iii A soldier’s level of physical fitness' fitness in accordance with this manual has a direct impact on his combat and with AR 350-15 which prescribes readiness. The many battles in which policies, procedures, and responsibili- American troops have fought under- ties for the Army physical fitness score the important role physical fit- program. ness plays on the battlefield. The renewed nationwide interest in fitness Leadership Responsibilities has been accompanied by many re- search studies on the effects of regular Effective leadership is critical to participation in sound physical fitness the success of a good physical training programs. The overwhelming conclu- program. Leaders, especially senior sion is that such programs enhance a leaders, must understand and practice person’s quality of life, improve pro- the new Army doctrine of physical fit- ductivity, and bring about positive ness. They must be visible and active physical and mental changes. Not only participants in physical training pro- are physically fit soldiers essential to grams. In short, leaders must lead PT! the Army, they are also more likely to Their example will emphasize the have enjoyable, productive lives. importance of physical fitness training This chapter provides an overview and will highlight it as a key element of fitness. It defines physical fitness, of the unit’s training mission. outlines the phases of fitness, and Leaders must emphasize the value discusses various types of fitness pro- of physical training and clearly ex- grams and fitness evaluation. Com- plain the objectives and benefits of the manders and leaders can use this infor- program. Master Fitness Trainers mation to develop intelligent, combat- (MFTs), graduates of a special course related, physical fitness programs. taught by the U.S. Army Physical Physical fitness, the emphasis of Fitness School, can help commanders this manual, is but one component of do this. However, regardless of the total fitness. Some of the “others are level of technical experience MFTs weight control, diet and nutrition, have, the sole responsibility for good Components of physical stress management, dental health, and programs rests with leaders at every fitness include weight spiritual and ethical fitness, as well as level. control, diet, nutrition, the avoidance of hypertension, sub- A poorly designed and executed stress management, and stance abuse, and tobacco use. This physical fitness program hurts morale. manual is primarily concerned with spiritual and ethical A good program is well planned and issues relating directly to the develop- organized, has reasonable yet chal- fitness. ment and maintenance of the five lenging requirements, and is competi- components of physical fitness. tive and progressive. It also has The Army’s physical fitness train- command presence at every level with ing program extends to all branches of leaders setting the example for their the total Army. This includes the soldiers. USAR and ARNG and encompasses all Leaders should also continually as- ages and ranks and both sexes. Its sess their units to determine which purpose is to physically condition all specific components of fitness they soldiers throughout their careers be- lack. Once they identify the short- ginning with initial entry training (IET). comings, they should modify their It also includes soldiers with limiting programs to correct the weaknesses. physical profiles who must also par- Leaders should not punish soldiers ticipate in physical fitness training. who fail to perform to standard. Commanders and leaders must en- Punishment, especially excessive repe- sure that all soldiers in their units titions or additional PT, often does maintain the highest level of physical more harm than good. Leaders must 1-1 plan special training to help soldiers Leaders must also make special ef- who need it. The application of sound forts to provide the correct fitness leadership techniques is especially training for soldiers who are physi- important in bringing physically defi- cally substandard. “Positive profiling” cient soldiers up to standard. (DA Form 3349) permits and encour- ages profiled soldiers to do as much as ‘COMMAND FUNCTIONS they can within the limits of their profiles. Those who have been away Commanders must evaluate the ef- from the conditioning process because fectiveness of physical fitness training of leave, sickness, injury, or travel and ensure that it is focused on the may also need special consideration. unit’s missions. They can evaluate its Commanders must ensure that the Commanders must effectiveness by participating in and time allotted for physical fitness train- ensure that the time observing training, relating their fit- ing is used effectively. alloted for physical ness programs to the unit’s missions, Training times is wasted by the fol- fitness training is used and analyzing individual and unit APFT lowing: effectively. performance. • Unprepared or unorganized lead- Leaders should regularly measure ers. the physical fitness level of every • Assignment fo a group which us too soldier to evaluate his progress and de- large for one leader. termine the success of the unit’s pro- • Insufficient training intensity: it gram. will result in no improvement. Commanders should assure that • Rates of progression that are too qualified leaders supervise and con- slow or too fast. duct fitness training and use their • Extreme faomality that usually MFTs, for they have received compre- emphasizes form over substance. hensive training in this area. An example would be too many Leaders can learn about fitness train- units runs at slow paces or "daily ing in the following ways: dozen" activities that look impres- • Attend the four-week MFT course sive but do not result in impove- or one-week Exercise Leaders ment. Course. • Inadequate facilities which cause long waiting periods between exer- • Request a fitness workshop from cises during a workout and/or be- the Army Physical Fitness School. tween workouts. • Become familiar with the Army's • Long rest periods which interfere fitness publications. Important ex- with progress. amples include this manual, AR 350-15, and DA Pamphlets 350-15, To foster a positive attitude, unit 350-18, and 350-22. leaders and instructors must be knowl- Commanders must provide adequate edgeable, understanding, and fair, but facilities and funds to support a pro- demanding. They must recognize gram which will improve each soldier’s individual differences and motivate level of physical fitness. They must soldiers to put forth their best efforts. also be sure that everyone participates, However, they must also emphasize since all individuals, regardless of rank, training to standard.