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:

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14-3 to 14-8 14-3 to 14-8.2 14-21 to 14-22 14-21 to 14-22

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TABLE OF CONTENTS (CONT.)

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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 research 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. Attaining a high age, or sex, benefit from regular exer- level of physical fitness cannot be cise. In some instances, leaders will done simply by going through the mo- need to make special efforts to over- tions. Hard training is essential. come recurring problems which inter- Commanders must ensure that lead- fere with regular training. ers are familiar with approved

1-2 techniques, directives, and publica- Components of Fitness tions and that they use them. The objective of every commander should be Physical fitness is the ability to func- to incorporate the most effective meth- tion effectively in physical work, train- ods of physical training into a balanced ing, and other activities and still have program. This program should result enough energy left over to handle any in the improved physical fitness of emergencies which may arise. their soldiers and an enhanced ability to perform mission-related tasks. The components of physical fitness MFTs can help commanders formu- are as follows: late sound programs that will attain • Cardiorespiratory (CR) endurance- their physical training goals, but com- the efficiency with which the manders must know and apply the body delivers oxygen and nutrients doctrine. However, since the respon- needed for muscular activity and transports waste products from the sibility for physical training is the cells. commander’s, programs must be based • Muscular strength - the greatest on his own training objectives. These amount of force a muscle or muscle he must develop from his evaluation of group can exert in a single effort. the unit’s mission-essential task list • Muscular endurance - the ability of (METL). Chapter 10 describes the a muscle or muscle group to per- development of the unit’s program. form repeated movements with a sub-maximal force for extended MASTER FITNESS TRAINERS periods of times. • Flexibility-the ability to move the A Master Fitness Trainer (MFT) is joints (for example, elbow, knee) or a soldier who has completed either the any group of joints through an four-week active-component, two- entire, normal range of motion. week reserve-component, or U.S. • Body composition-the amount of Military Academy’s MFT course work. body fat a soldier has in compari- Although called “masters,” MFTs are son to his total body mass. simply soldiers who know about all aspects of physical fitness training and how soldiers’ bodies function. Most Improving the first three compo- importantly, since MFTs are taught to nents of fitness listed above will have design individual and unit programs, a positive impact on body composition they should be used by commanders as and will result in less fat. Excessive special staff assistants for this purpose. body fat detracts from the other fitness components, reduces perform- MFTs can do the following: ance, detracts from appearance, and • Assess the physical fitness levels of negatively affects one’s health. individuals and units. Factors such as speed, agility, muscle • Analyze the unit's mission-related power, eye-hand coordination, and tasks and develop sound fitness eye-foot coordination are classified as training programs to support those components of “motor” fitness. These tasks. factors affect a soldier’s survivability • Train other trainers to conduct sound, on the battlefield. Appropriate training can improve these factors within safe physical training. the limits of each soldier’s potential. • Understand the structure and func- The Army’s fitness program seeks to tion of the human body, especially improve or maintain all the compo- as it relates to exercise. nents of physical and motor fitness

1-3 through sound, progressive, mission- way to allow recovery is to alternate specific physical training for indi- the muscle groups exercised every viduals and units. other day, especially when training for strength and/or muscle endur- Principles of Exercise ance. ● Overload. The work load of each Adherence to certain basic exercise exercise session must exceed the principles is important for developing normal demands placed on the body an effective program. The principles in order to bring about a training of exercise apply to everyone at all effect. levels of physical training, from the Olympic-caliber athlete to the week- FITT Factors end jogger. They also apply to fitness training for military personnel. Certain factors must be part of any Factors for a successful These basic principles of exercise fitness training program for it to be training program are must be followed: successful. These factors are Fre- Frequency, Intensity, ● Regularity. To achieve a training quency, Intensity, Time, and Type. effect, a person must exercise of The acronym FITT makes it easier to Time, and Type; ten. One should strive to exercise remember them. (See Figure 1- 1.) "FITT". each of the first four fitness components at least three times a week. FREQUENCY Infrequent exercise can do more harm than good. Regularity is Army Regulation 350-15 specifies also important in resting, sleeping, that vigorous physical fitness training and following a good diet. will be conducted 3 to 5 times per ● Progression. The intensity (how week. For optimal results, command- hard) and/or duration (how long) ers must strive to conduct 5 days of of exercise must gradually in- physical training per week. Ideally, at crease to improve the level of fit- least three exercise sessions for CR ness. fitness, muscle endurance, muscle e Balance. To be effective, a pro- strength, and flexibility should be gram should include activities that performed each week to improve fit- address all the fitness compo- ness levels. Thus, for example, to nents, since overemphasizing any obtain maximum gains in muscular one of them may hurt the others. strength, soldiers should have at least ● Variety. Providing a variety of ac- three strength-training sessions per tivities reduces boredom and in- week. Three physical activity periods creases motivation and progress. a week, however, with only one session ● Specificity. Training must be each of cardiorespiratory, strength, geared toward specific goals. For and flexibility training will not im- example, soldiers become better prove any of these three components. runners if their training empha- With some planning, a training pro- sizes running. Although swim- gram for the average soldier can be ming is great exercise, it does not developed which provides fairly equal improve a 2-mile-run time as emphasis on all the components of much as a running program does. physical fitness. The following train- ● Recovery. A hard day of training ing program serves as an example. for a given component of fitness In the first week, Monday, Wednes- should be followed by an easier day, and Friday are devoted to CR training day or rest day for that fitness, and Tuesday and Thursday are component and/or muscle group(s) devoted to muscle endurance and to help permit recovery. Another strength. During the second week, the

1-4 Figure 1-1 training days are flip-flopped: muscle can be given to developing muscular endurance and strength are trained on endurance and strength and to CR Monday, Wednesday, and Friday, and fitness while training five days per CR fitness is trained on Tuesday and week. Thursday. Stretching exercises are If the unit’s mission requires it, done in every training session to en- some muscular and some CR training hance flexibility. By training continu- can be done during each daily training ously in this manner, equal emphasis session as long as a “hard day/recovery

1-5 day” approach is used. For example, if other muscle groups by jerking, bend- a unit has a hard run on Monday, ing, or twisting the body. For the Wednesday, and Friday, it may also average person who wants to improve choose to run on Tuesday and Thurs- both muscular strength and endurance, day. However, on Tuesday and Thurs- an 8-12 RM is best. day the intensity and/or distance/time The person who wants to concen- should be reduced to allow recovery. trate on muscular strength should use Depending on the time available for weights which let him do three to seven each session and the way training repetitions before his muscles fatigue. sessions are conducted, all components Thus, for strength development, the of fitness can be developed using a weight used should be a 3-7 RM. On three-day-per-week schedule. How- the other hand, the person who wants ever, a five-day-per-week program is to concentrate on muscular endurance much better than three per week. (See should use a 12+ RM. When using a 12+ Training Program in Chapter 10.) RM as the training intensity, the more Numerous other approaches can be repetitions performed per set, over taken when tailoring a fitness program time, the greater will be the improve- to meet a unit’s mission as long as the ment in muscular endurance. Con- principles of exercise are not violated. versely, the greater the number of Such programs, when coupled with repetitions performed, the smaller will good nutrition, will help keep soldiers be the gains in strength. For example, fit to win. a person who regularly trains with a weight which lets him do 100 repeti- !NTENSITY tions per exercise (a 1OO-RM) greatly increases his muscular endurance but Training at the right intensity is the minimally improves his muscular biggest problem in unit programs. The strength. (See Chapter 3 for informa- intensity should vary with the type of tion on resistance training.) exercise being done. Exercise for CR All exercise sessions should include development must be strenuous enough stretching during the warm-up and to elevate the heart rate to between 60 cool-down. One should stretch so All exercises sessions and 90 percent of the heart rate reserve there is slight discomfort, but no should include (HRR). (The calculation of percent pain, when the movement is taken stretching during HRR is explained in Chapter 2.) Those beyond the normal range of motion. with low fitness levels should start (See Chapter 4 for information on the warm-up and cool- exercising at a lower training heart stretching.) down. rate (THR) of about 60 percent of HRR. TIME For muscular strength and endurance, intensity refers to the percentage Like intensity, the time spent exer- of the maximum resistance that is used cising depends on the type of exercise for a given exercise. When determin- being done. At least 20 to 30 continuing intensity in a strength-training ous minutes of intense exercise must be program, it is easier to refer to a used in order to improve cardiorespi- “repetition maximum” or “RM.” For ratory endurance. example, a 1O-RM is the maximum For muscular endurance and strength, weight that can be correctly lifted 10 exercise time equates to the number of times. An 8-12 RM is the weight that repetitions done. For the average can be lifted 8 to 12 times correctly. soldier, 8 to 12 repetitions with enough Doing an exercise “correctly” means resistance to cause muscle failure moving the weight steadily and with improves both muscular endurance and proper form without getting help from strength. As soldiers progress, they

1-6 will make better strength gains by ligaments, and tendons are properly doing two or three sets of each resis- prepared for exertion. A warm-up tance exercise. should include some running-in-place Flexibility exercises or stretches or slow jogging, stretching, and calis- should be held for varying times de- thenics. It should last five to seven pending on the objective of the session. minutes and should occur just before For warming-up, such as before a run, the CR or muscular endurance and each stretch should be held for 10 to 15 strength part of the workout. After a seconds. To improve flexibility, it is proper warm-up, soldiers are ready best to do stretching during the cool- for a more intense conditioning activ- down, with each stretch held for 30 to ity. 60 seconds. If flexibility improvement Soldiers should cool down properly is a major goal, at least one session per after each exercise period, regardless week should be devoted to developing of the type of workout. The cool- it. down serves to gradually slow the heart rate and helps prevent pooling of TYPE the blood in the legs and feet. During exercise, the muscles squeeze the blood Type refers to the kind of exercise through the veins. This helps return performed. When choosing the type, the blood to the heart. After exercise, the commander should consider the however, the muscles relax and no principle of specificity. For example, longer do this, and the blood can to improve his soldiers’ levels of CR accumulate in the legs and feet. This fitness (the major fitness component in can cause a person to faint. A good the 2-mile run), he should have them cool-down will help avoid this possi- do CR types of exercises. These are bility. discussed in Chapter 2. Soldiers should walk and stretch Ways to train for muscular strength until their heart rates return to less and endurance are addressed in Chap- than 100 beats per minute (BPM) and ter 3, while Chapter 4 discusses flexi- heavy sweating stops. This usually bility. These chapters will help com- happens five to seven minutes after manders design programs which are the conditioning session. tailor-made to their soldiers’ needs. The basic rule is that to improve performance, one must practice the Phases of particular exercise, activity, or skill he Fitness Conditioning wants to improve. For example, to be good at push-ups, one must do push- The physical fitness training pro- ups. No other exercise will improve gram is divided into three phases: push-up performance as effectively. preparatory, conditioning, and maintenance. The starting phases for Warm-up and Cool-Down different units or individuals vary depending on their age, fitness levels, One must prepare the body before and previous physical activity. taking part in organized PT, unit sports Young, healthy persons may be able competition, or vigorous physical ac- to start with the conditioning phase, tivity. A warm-up may help prevent while those who have been exercising injuries and maximize performance. regularly may already be in the main- The warm-up increases the body’s tenance phase. Factors such as ex- internal temperature and the heart rate. tended field training, leave time, and The chance of getting injured illness can cause soldiers to drop from decreases when the heart, muscles, a maintenance to a conditioning phase.

1-7 Persons who have not been active, The preparatory phase for improv- especially if they are age 40 or older, ing muscular endurance and strength should start with the preparatory phase. through weight training should start Many soldiers who fall into this cate- easily and progress gradually. Begin- gory may be recovering from illness or ning weight trainers should select about injury, or they may be just out of high 8 to 12 exercises that work all the school. Most units will have soldiers in body’s major muscle groups. They all three phases of training at the same should use only very light weights the time. first week (that is, the first two to three workouts). This is very important, as PREPARATORY PHASE they must first learn the proper form for each exercise. Light weights will The preparatory phase helps both also help minimize muscle soreness and the cardiorespiratory and muscular decrease the likelihood of injury to the systems get used to exercise, preparing muscles, joints, and ligaments. During the body to handle the conditioning the second week, they should use pro- phase. The work load in the beginning gressively heavier weights on each must be moderate. Progression from a resistance exercise. By the end of the lower to a higher level of fitness second week (four to six workouts), should be achieved by gradual, planned they should know how much weight increases in frequency, intensity, and will let them do 8 to 12 repetitions to time. muscle failure for each exercise. At Initially, poorly conditioned sol- this point the conditioning phase be- diers should run, or walk if need be, gins. three times a week at a comfortable pace that elevates their heart rate to CONDITIONING PHASE about 60 percent HRR for 10 to 15 minutes. Recovery days should be To reach the desired level of fitness, evenly distributed throughout the week, soldiers must increase the amount of and training should progress slowly. exercise and/or the workout intensity Soldiers should continue at this or an as their strength and/or endurance appropriate level until they have no increases. undue fatigue or muscle soreness the To improve cardiorespiratory en- day following the exercise. They durance, for example, they must in- should then lengthen their exercise crease the length of time they run. session to 16 to 20 minutes and/or They should start with the preparatory elevate their heart rate to about 70 phase and gradually increase the run- percent HRR by increasing their pace. ning time by one or two minutes each To be sure their pace is faster, they week until they can run continuously should run a known distance and try to for 20 to 30 minutes. At this point, cover it in less time. Those who feel they can increase the intensity until breathless or whose heart rate rises they reach the desired level of fitness. beyond their training heart rate (THR) They should train at least three times a while running should resume walking week and take no more than two days until the heart rate returns to the cor- between workouts. rect training level. When they can For weight trainers, the condition- handle an intensity of 70 percent HRR ing phase normally begins during the Soldiers and units for 20 to 25 minutes, they should be third week. They should do one set of should be encouraged to ready for the next phase. Chapter 2 8 to 12 repetitions for each of the progress beyond shows how to determine the THR, that selected resistance exercises. When minimum requirements. is, the right training level during aero- they can do more than 12 repetitions of bic training. any exercise, they should increase the

1-8 weight used on that exercise by about should be continued throughout his five percent so they can again do only life. 8 to 12 repetitions. This process An effective program uses a variety continues throughout the conditioning of activities to develop muscular en- phase. As long as they continue to durance and strength, CR endurance, progress and get stronger while doing and flexibility, and to achieve good only one set of each exercise, it is not body composition. It should also pro- necessary for them to do more than one mote the development of coordination set per exercise. When they stop as well as basic physical skills. (See making progress with one set, they Chapter 10 for guidance in construct- should add another set on those exer- ing a unit program.) cises in which progress has slowed. As training progresses, they may want to Types of Fitness Programs increase the sets to three to help pro- The Army has too many types of mote further increases in strength and/ units with different missions to have or muscle mass. one single fitness program for every- For maximum benefit, soldiers should one. Therefore, only broad categories do strength training three times a week of programs and general considera- with 48 hours of rest between workouts tions are covered here. They are for any given muscle group. It helps to classified as unit, individual, and special periodically do a different type of programs. exercise for a given muscle or muscle group. This adds variety and ensures UNIT PROGRAMS better strength development. Unit programs must support unit The conditioning phase ends when a missions. A single unit may require soldier is physically mission-capable several types of programs. Some units, and all personal, strength-related goals such as infantry companies, have gen- and unit-fitness goals have been met. erally the same types of soldiers and MOSS. On the other hand, certain MAINTENANCE PHASE combat--service-support units have many different types of soldiers, each The maintenance phase sustains the with unique needs. Commanders can high level of fitness achieved in the develop programs for their own unit conditioning phase. The emphasis here by following the principles in this is no longer on progression. A well- chapter. MFTs know how to help designed, 45- to 60-minute workout commanders develop programs for their (including warm-up and cool-down) at units/soldiers. the right intensity three times a week Commanders of units composed of is enough to maintain almost any ap- both men and women must also under- propriate level of physical fitness. These stand the physiological differences workouts give soldiers time to stabalize between the sexes. These are summa- their flexibility, CR endurance, and rized in Appendix A. Although women muscular endurance and strength. are able to participate in the same However, more frequent training may fitness programs as men, they must be needed to reach and maintain peak work harder to perform at the same fitness levels. absolute level of work or exercise. Soldiers and units should always be The same holds true for poorly-con- encouraged to progress beyond mini- ditioned soldiers running with well- mum requirements. Maintaining an conditioned soldiers. optimal level of fitness should become To overcome this problem in the part of every soldier’s life-style and case of running, for example, the unit

1-9 should use ability group runs rather Training emphasizes progressive than unit runs. Soldiers in a given conditioning of the whole body. To ability group will run at a set pace, minimize the risk of injury, exercises with groups based on each soldier’s must be done properly, and the inten- most recent 2-mile-run time. Three sity must progress at an appropriate to six groups per company-sized unit rate. Special training should be consid- are usually enough. Within each ered for soldiers who fail to maintain group, each soldier’s heart rate while the unit’s or group’s rate of progres- running should be at his own THR. sion. Commanders should evaluate When the run is not intense enough to each basic trainee who falls below bring one or more of the soldiers to standard and give him individualized, THR, it is time for those soldiers to special assistance to improve his defi- move up to the next ability group. ciencies.

Ability group running does two Additional training should not be things more effectively than unit runs: used as punishment for a soldier's 1) it lets soldiers improve to their highest attainable fitness level; and, 2) inability to perform well. it more quickly brings subpar per- More PT is not necessarily better. formers up to minimum standards. Chapter 11 describes how to develop physical training programs in IET units. It also allows soldiers to train to excel on the APFT which, in turn, Advanced Individual Training (AIT) helps promotion opportunities. Hold- ing a fit soldier back by making him Although AIT focuses on technical run at a slow, unit-run pace (normally and MOS-oriented subjects, physical less than his minimum pace for the 2- fitness must be emphasized throughout. mile run on the APFT) hurts his Most soldiers arriving from basic train- morale and violates the principle of ing are already well into the condition- training to challenge. ing phase. Therefore, AIT unit training should focus on preparing soldiers to initial Entry Training (lET) meet the physical requirements of their initial duty assignments. (See TRA- The training program in basic train- DOC Reg. 350-6, Chapter 4.) ing (BT) brings soldiers up to the level Walking, running, and climbing of physical fitness they need to do during unit training contribute to their jobs as soldiers. However, the physical fitness, but they are not enough. program requires good cadre leader- Physical training in AIT requires con- ship to ensure that it is appropriate, tinued, regular, vigorous exercise which demanding, and challenging. stresses the whole body and addresses all the components of fitness. Trainees report to active duty at By the end of AIT, soldiers must various levels of physical fitness and meet APFT standards. With good pro- ability. During basic training they grams and special training, all healthy By the end of AIT, pass through the preparatory into the AIT graduates should easily be able to soldiers must meet conditioning phase. During “fill” pe- demonstrate that they, possess the re- riods and the first week of training, quired level of physical fitness. APFT standards. the focus is on learning and developing the basics of physical fitness.

1-10 TOE and TDA Units–Active fitness. MFTs can help develop indi - Component vidual fitness programs.

There are many types of units in the SPECIAL PROGRAMS Army, and their missions often require different levels of fitness. TOE and The day-to-day unit PT program TDA units must emphasize attaining conducted for most soldiers may not and maintaining the fitness level re- be appropriate for all unit members. quired for the mission. Some of them may not be able to ex- The unit’s standards may exceed the ercise at the intensity or duration best Army’s minimums. By regulation suited to their needs. (AR 350- 15), the unit’s standards can At least three groups of soldiers may be established by the unit’s commander, need special PT programs. They are as based on mission requirements. follows: TOE and TDA Units--Reserve • Those who fail the APFT and do Components not have medical profiles. • Those who are overweight/overfat The considerations for the active according to AR 600-9 component also apply to reserve components (RCS). However, since mem- • Those who have either permanent bers of RC units cannot participate or temporary medical profiles. together in collective physical training Leaders must also give special con- on a regular basis, RC unit programs sideration to soldiers who are age 40 or must focus on the individual’s fitness older and to recent arrivals who cannot responsibilities and efforts. Com- meet the standards of their new unit. manders, however, must still ensure Special programs must be tailored that the unit’s fitness level and indi- to each soldier’s needs, and trained, vidual PT programs are maintained. knowledgeable leaders should develop MFTs can give valuable assistance to and conduct them. This training RC commanders and soldiers. should be conducted with the unit, If this is impossible, it should at least INDIVIDUAL PROGRAMS occur at the same time. There must be a positive approach There must be a Many soldiers are assigned to duty to all special fitness training. Soldiers positions that offer little opportunity who lack enough upper body strength positive approach to to participate in collective unit PT to do a given number of push-ups or programs. Examples are HQDA, enough stamina to pass the 2-mile run all special fitness MACOM staffs, hospitals, service school should not be ridiculed. Instead, their training. staff and faculty, recruiting, and ROTC. shortcomings should be assessed and In such organizations, commanders must the information used to develop indi- develop leadership environments that vidualized programs to help them encourage and motivate soldiers to remedy their specific shortcomings. A accept individual responsibility for their company-sized unit may have as many own physical fitness. Fitness require- as 20 soldiers who need special atten- ments are the same for these personnel tion. Only smart planning will pro- as for others. Section chiefs and indi- duce good programs for all of them. vidual soldiers need to use the funda- Commanders must counsel soldiers, mental principles and techniques out- explaining that special programs are lined in this manual to help them attain being developed in their best interests. and maintain a high level of physical They must make it clear that standards

1-11 will be enforced. Next, they should quantity, of the workout should be coordinate closely with medical per- emphasized. Two-a-day sessions, un- sonnel to develop programs that fit the less designed extremely well, can be capabilities of soldiers with medical counter-productive. More PT is not limitations. Each soldier should then always better. begin an individualized program based on his needs. Overweight Soldiers MFTs know how to assess CR endurance, muscular strength and Designers of weight loss and physi- endurance, flexibility, and body cal training programs for overweight composition. They can also develop soldiers should remember this: even thorough, tailor-made programs for though exercise is the key to sensible all of a unit’s special population. weight loss, reducing the number of calories consumed is equally impor- APFT Failures tant. A combination of both actions is best. Although it is not the heart of the The type of exercise the soldier does Army’s physical fitness program, the affects the amount and nature of the APFT is the primary instrument for weight loss. Both running and walking evaluating the fitness level of each burn about 100 calories per mile. One soldier. It is structured to assess the pound of fat contains 3,500 calories. muscular endurance of specific muscle Thus, burning one pound of fat through groups and the functional capacity of exercise alone requires a great deal of the CR system. running or walking. On the other hand, Soldiers with reasonable levels of weight lost through dieting alone in- overall physical fitness should easily cludes the loss of useful muscle tissue. pass the APFT. Those whose fitness Those who participate in an exercise levels are substandard will fail. Sol- program that emphasizes the develop- diers who fail the APFT must receive ment of strength and muscular endur- special attention. Leaders should ana- ance, however, can actually increase lyze their weaknesses and design pro- their muscle mass while losing body grams to overcome them. For ex- fat. These facts help explain why ample, if the soldier is overweight, exercise and good dietary practices nutrition and dietary counseling may must be combined. be needed along with a special exercise Unit MFTs can help a soldier deter- program. DA Pam 350-22 outlines mine the specific caloric requirement several ways to improve a soldier’s he needs to safely and successfully lose performance on each of the APFT excess fat. They can devise a sound, events. individualized plan to arrive at that When trying to improve APFT per- reduced caloric intake. Likewise, unit formances, leaders must ensure that MFTs can also develop training pro- soldiers are not overloaded to the point grams which will lead to fat loss where the fitness training becomes without the loss of useful muscle tissue. counterproductive. They should use Generally, overweight soldiers should ability groups for their running pro- strive to reduce their fat weight by two gram and, in addition to a total-body pounds per week. When a soldier loses strength-training program, should in- weight, either by diet or exercise or clude exercises designed for push-up both, a large initial weight loss is not and sit-up improvement. When deal- unusual. This may be due to water loss ing with special populations, two very associated with the using up of the important principles are overload and body’s carbohydrate stores. Although recovery. The quality, not just the these losses may be encouraging to the

1-12 soldier, little of this initial weight loss program as they can. Appropriate ac- is due to the loss of fat. tivities should be substituted to re- Soldiers should be weighed under place those regular activities in which similar circumstances and at the same they cannot participate. time each day. This helps avoid false Chapter 2 describes some aerobic measurements due to normal fluctua- activities the soldier can do to main- tions in their body weight during the tain cardiorespiratory fitness when he day. As a soldier develops muscular cannot run. Chapter 3 shows how to endurance and strength, lean muscle strengthen each body part. Applying mass generally increases. Because muscle this information should allow some weighs more per unit of volume than strength training to continue even fat. caution is advised in assessing his when body parts are injured. The progress. Just because a soldier is not same principle applies to flexibility losing weight rapidly does not neces- (Chapter 4). sarily mean he is not losing fat. In fact, Medical treatment and rehabilita- a good fitness program often results in tion should be aimed at restoring the gaining muscle mass while simultane- soldier to a suitable level of physical ously losing fat weight. If there is fitness. Such treatment should use reasonable doubt, his percentage of appropriate, progressive physical ac- body fat should be determined. tivities with medical or unit supervision. Soldiers with Profiles MFTs can help profiled soldiers by explaining alternative exercises and This manual stresses what soldiers how to do them safely under the can do while on medical profile rather limitations of their profile. MFTs are than what they cannot do. not, however, trained to diagnose in- DOD Directive 1308.1 requires that, juries or prescribe rehabilitative exer- “Those personnel identified with medi- cise programs. This is the domain of cally limiting defects shall be placed in qualified medical personnel. a physical fitness program consistent The activity levels of soldiers usu- with their limitations as advised by ally decrease while they are recovering medical authorities.” from sickness or injury. As a result, AR 350-15 states, “For individuals they should pay special attention to with limiting profiles, commanders their diets to avoid gaining body fat. will develop physical fitness programs This guidance becomes more impor- in cooperation with health care per- tant as soldiers grow older. With sonnel.” medical supervision, proper diet, and The Office of the Surgeon General the right PT programs, soldiers should has developed DA Form 3349 to ease be able to overcome their physical the exchange of information between profiles and quickly return to their health care personnel and the units. On normal routines and fitness levels. this form, health care personnel list, along with limitations, those activities Age as a Factor in Physical that the profiled soldier can do to Fitness All profiled soldiers maintain his fitness level. With this should do as much of information, the unit should direct the regular fitness profiled soldiers to participate in the Soldiers who are age 40 and older activities they can do. (An example of represent the Army’s senior leader- program as they can, DA Form 3349 is in Appendix B.) ship. On the battlefield, they must along with substitute All profiled soldiers should take lead other soldiers under conditions of activities. part in as much of the regular fitness severe stress. To meet this challenge

1-13 and set a good example, these leaders The assessment phase of a program must maintain and demonstrate a high is especially important for those age 40 level of physical fitness. Since their and over. However, it is not necessary normal duties may be stressful but or desirable to develop special fitness nonphysical, they must take part regu- programs for these soldiers. Those who larly in a physical fitness program. The have been exercising regularly may need to be physically fit does not continue to exercise at the same level as decrease with increased age. they did before reaching age 40. A People undergo many changes as program based on the principles of ex- they grow older. For example, the ercise and the training concepts in this amount of blood the heart can pump manual will result in a safe, long-term per beat and per minute decreases conditioning program for all soldiers. during maximal exercise, as does the Only those age 40 and over who have maximum heart rate. This lowers a not been exercising regularly may need person’s physical ability, and per- to start their exercise program at a formance suffers. Also, the percent of lower level and progress more slowly body weight composed of fat generally than younger soldiers. Years of inac- increases, while total muscle mass de- tivity and possible abuse of the body creases. The result is that muscular cannot be corrected in a few weeks or strength and endurance, CR endur- months. ance, and body composition suffer. A As of 1 January 1989, soldiers reach- decrease in flexibility also occurs. ing age 40 are no longer required to get Men tend to maintain their peak clearance from a cardiovascular screen- levels of muscular strength and endur- ing program before taking the APFT. ance and CR fitness until age 30. Only a medical profile will exempt After 30 there is a gradual decline them from taking the biannual record throughout their lives. Women tend to APFT. They must, however, have reach their peak in physical capability periodic physical examinations in ac- shortly after puberty and then undergo cordance with AR 40-501 and NGR a progressive decline. 40-501. These include screening for Although a decline in performance cardiovascular risk factors. normally occurs with aging, those who stay physically active do not have the Evaluation same rate of decline as those who do not. Decreases in muscular strength To evaluate their physical fitness and endurance, CR endurance, and and the effectiveness of their physical flexibility occur to a lesser extent in fitness training programs, all military those who regularly train these fitness personnel are tested biannually using components. the APFT in accordance with AR 350- Soldiers who are fit at age 40 and 15. (Refer to Chapter 14.) However, continue to exercise show a lesser commanders may evaluate their physi- decrease in many of the physiological cal fitness programs more frequently functions related to fitness than do than biannually. those who seldom exercise. A trained 60-year-old, for example, may have SCORING CATEGORIES the same level of CR fitness as a sedentary 20-year-old. In short, regu- There are two APFT categories of lar exercise can help add life to your testing for all military personnel Ini- years and years to your life. tial Entry Training (IET) and the Army Standard.

1-14 IET Standard SAFETY Safety is a major consideration The APFT standard for basic train- when planning and evaluating physi- ing is a minimum of 50 points per cal training programs. Commanders event and no less than 150 points must ensure that the programs do not overall by the end of basic training. place their soldiers at undue risk of Graduation requirements for AIT and injury or accident. They should ad- One Station Unit Training (OSUT) require 60 points per event. dress the following items: Safety is a major •Environmental conditions (heat/ consideration when Army Standard cold/traction). planning and evaluating • Soldiers' levels of conditioning ( low/ All other Army personnel (active physical training high/age/sex). and reserve) who are non-IET soldiers •Facilities (availability/instruction/ programs must attain the minimum Army standard of at least 60 points per event. To repair). get credit for a record APFT, a medic- •Traffic (routes/procedures/forma- cally profiled soldier must, as a mini- tions). mum, complete the 2-mile run or one •Emergency procedures (medical/ of the alternate aerobic events. communication/transport). The objective of physical training in the Army is to enhance soldiers’ abilities to meet the physical demands of war. Any physical training which results in numerous injuries or accidents is detrimental to this goal. As in most training, common sense must prevail. Good, sound physical training should challenge soldiers but should not place them at undue risk nor lead to situations where accidents or injuries are likely to occur.

1-15 To provide enough energy-producing oxygen to the muscles, the following Cardiorespiratory (CR) fitness, events occur: sometimes called CR endurance, aero- • Greater movement of air through bic fitness, or aerobic capacity, is one the lungs. of the five basic components of physi- • Increased movement of oxygen from cal fitness. CR fitness is a condition in the lungs into the blood stream. which the body’s cardiovascular (cir- • Increased delivery of oxygen-laden culatory) and respiratory systems blood to the working muscles by the function together, especially during heart's accelerated pumping action. exercise or work, to ensure that ade- • Regulation of the blood vessel's size quate oxygen is supplied to the work- to distribute blood away from inac- CR fitness is needed for ing muscles to produce energy. CR tive tissue to working muscle. fitness is needed for prolonged, rhyth- • Greater movemen t of oxygen from prolonged, rhythmic use mic use of the body’s large muscle the blood into the muscle tissue. of the body's large groups. A high level of CR fitness • Accelerated return of veinous blood muscle groups. permits continuous physical activity to the heart. without a decline in performance and allows for rapid recovery following fatiguing physical activity. Activities such as running, road marching, bicycling, swimming, cross- country skiing, rowing, stair climbing, and jumping rope place an extra demand on the cardiovascular and respiratory systems. During exercise, these systems attempt to supply oxygen to the working muscles. Most of this oxygen is used to produce energy for muscular contraction. Any activity that continuously uses large muscle groups for 20 minutes or longer taxes these systems. Because of this, a wide variety of training methods is used to improve cardiorespiratory endurance.

Physiology of Aerobic Training

Aerobic exercise uses oxygen to produce most of the body’s energy needs. It also brings into play a fairly complex set of physiological events.

2-0 The best way to determine aerobic can be slowed by taking part in a capacity is to measure it in the labora- regular exercise program. tory. It is much easier, however, to es- Certain medical conditions also timate maximum oxygen uptake by impair the transport of oxygen. They using other methods. include diseases of the lungs, which It is possible to determine a soldier’s interfere with breathing, and dis- CR fitness level and get an accurate abling heart conditions. Another is estimate of his aerobic capacity by us- severe blocking of the arteries which ing his APFT 2-mile-run time. inhibits blood flow to the heart and (Appendix F explains how to do this.) skeletal muscles. Other tests - the bicycle, walk, and step Smoking can lead to any or all of the tests - may also be used to estimate above problems and can, in the long one’s aerobic capacity and evaluate and short term, adversely affect one’s one’s CR fitness level. ability to do aerobic exercise. Aerobic exercise is the In the presence of oxygen, muscle cells produce energy by breaking down FITT Factors best type of activity for carbohydrates and fats. In fact, fats are only used as an energy source when attaining and As mentioned in Chapter 1, a person oxygen is present. Hence, aerobic must integrate several factors into any maintaining a low exercise is the best type of activity for successful fitness training program to attaining and maintaining a low per- improve his fitness level. These fac- percentage of body fat. centage of body fat. tors are summarized by the following A person’s maximum aerobic capac- words which form the acronym FITT. ity can be modified through physical Frequency, Intensity, Time, and Type. training. To reach very high levels of They are described below as they aerobic fitness, one must train hard. pertain to cardiorespiratory fitness. A The best way to improve CR fitness is warm-up and cool-down should also to participate regularly in a demanding be part of each workout. Information aerobic exercise program. on warming up and cooling down is Many factors can negateively affect given in Chapters 1 and 4. one's ability to perform well aerobi- FREQUENCY cally. These include the following: • Age. Frequency refers to how often one • Anemia. exercises. It is related to the intensity • Carbon monoxide from tobacco smoke and duration of the exercise session. Conditioning the CR system can best or pollution. be accomplished by three adequately • High altitude (reduced oxygen pres- intense workouts per week. Soldiers sure). should do these on alternate days. By • Illness (heart disease). building up gradually, soldiers can get • Obesity. even greater benefits from working out five times a week. • Sedentary life-style. However, leaders should recognize the need for Any condition that reduces the body’s recovery between hard exercise peri- ability to bring in, transport, or use ods and should adjust the training in- oxygen reduces a person’s ability to tensity accordingly. They must also be perform aerobically. Inactivity causes aware of the danger of overtraining much of the decrease in physical fit- and recognize that the risk of injury ness that occurs with increasing age. increases as the intensity and duration Some of this decrease in aerobic fitness of training increases.

2-1 INTENSITY one can be sure that the intensity is enough to improve his CR fitness level. Intensity is related to how hard one exercises. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Un- fortunately, it is the factor many units ignore. Changes in CR fitness are directly related to how hard an aerobic exercise is performed. The more energy ex- pended per unit of time, the greater Percent MHR Method the intensity of the exercise. Signifi- cant changes in CR fitness are brought With this method, the THR is fig- about by sustaining training heart ured using the estimated maximal heart rates in the range of 60 to 90 percent rate. A soldier determines his esti- of the heart rate reserve (HRR). In- mated maximum heart rate by sub- tensities of less than 60 percent HRR tracting his age from 220. Thus, a 20- are generally inadequate to produce a year-old would have an estimated training effect, and those that exceed maximum heart rate (MHR) of 200 90 percent HRR can be dangerous. beats per minute (220 -20 = 200). Soldiers should gauge the intensity of their workouts for CR fitness by determining and exercising at their training heart rate (THR). Using the THR method lets them find and prescribe the correct level of intensity during CR exercise. By determining one’s maximum heart rate, resting heart rate, and relative conditioning level, an appropriate THR or intensity can be prescribed. One’s ability to monitor the heart rate is the key to success in CR training. (Note: Ability-group running is better than unit running because unit running does not accommodate the individual soldier’s THR. For example, some soldiers in a formation may be training at 50 percent HRR When using the MHR method, one and others at 95 percent HRR. As a must compensate for its built-in weak- result, the unit run will be too intense ness. A person using this method may for some and not intense enough for exercise at an intensity which is not others.) high enough to cause a training effect. The heart rate during work or exer- To compensate for this, a person who cise is an excellent indicator of how is in poor shape should exercise at 70 much effort a person is exerting. percent of his MHR; if he is in Keeping track of the heart rate lets one relatively good shape, at 80 percent gauge the intensity of the CR exercise MHR; and, if he is in excellent shape, being done. With this information, at 90 percent MHR.

2-2 Percent HRR Method

A more accurate way to calculate THR is the percent HRR method. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their CR fitness levels. If a soldier knows his general level of CR fitness, he can determine which percentage of HRR is a good starting point for him. For example, if he is in excellent physical condition, he could start at 85 percent of his HRR; if he is in reasonably good shape, at 70 percent HRR; and, if he is in poor shape, at 60 percent HRR. Most CR workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain, or maintain, an adequate level of fitness. Soldiers who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR, particularly if they cannot find more than 20 minutes for CR exercise. Exercising at any lower percentage of HRR does not give the heart, muscles, and lungs an adequate training stimulus. Before anyone begins aerobic training, he should know his THR (the heart rate at which he needs to exercise to get a training effect).

2-3 As shown, the percentage (70 per- During aerobic exercise, the body cent in this example) is converted to will usually have reached a "Steady the decimal form (0.70) before it is State" after five minutes of exercise, multiplied by the HRR. The result is then added to the resting heart rate and the heart rate will have leveled off. (RHR) to get the THR. Thus, the At this time, and immediately after ex- product obtained by multiplying 0.70 ercising, the soldier should monitor his and 131 is 91.7. When 91.7 is added to the RHR of 69, a THR of 160.7 results. heart rate. When the calculations produce a frac- He should count his pulse for 10 tion of a heart beat, as in the example, seconds, then multiply this by six to get the value is rounded off to the nearest his heart rate for one minute. This will whole number. In this case, 160.7 let him determine if his training inten- BPM is rounded off to give a THR of sity is high enough to improve his CR 161 BPM. In summary, a reasonably fitness level. fit 20-year-old soldier with a resting For example, use the THR of 161 heart rate of 69 BPM has a training BPM figured above. During the 10- heart rate goal of 161 BPM. To de- second period, the soldier should get a termine the RHR, or to see if one is count of 27 beats (161/6= 26.83 or 27) within the THR during and right after if he is exercising at the right intensity. exercise, place the tip of the third If his pulse rate is below the THR, he finger lightly over one of the carotid must exercise harder to increase his arteries in the neck. These arteries are pulse to the THR. If his pulse is above located to the left and right of the the THR, he should normally exercise Adam’s apple. (See Figure 2-1A.) at a lower intensity to reduce the pulse Another convenient spot from which rate to the prescribed THR. He should to monitor the pulse is on the radial count as accurately as possible, since artery on the wrist just above the base one missed beat during the 10-second of the thumb. (See Figure 2-lB.) Yet count, multiplied by six, gives an error another way is to place the hand over of six BPM. the heart and count the number of heart beats. (See Figure 2-1 C.)

Figure 2-1

2-4 A soldier who maintains his THR exercise. have a THR of 23 beats in 10 throughout a 20- to 30-minute exercise seconds. He can determine this from A soldier who maintains period is doing well and can expect im- the table by locating his age and then his THR throughout a provement in his CR fitness level. He tracking upward until he reaches the 20-30-minute exercise should check his exercise and post- percent HRR for his fitness level. period is doing well and exercise pulse rate at least once each Again, those with a low fitness level can expect improvement workout. If he takes only one pulse should work at about 60 percent HRR in his CR fitness level. check, he should do it five minutes into and those with a good fitness level at the workout. 70 percent HRR. Those with a high Figure 2-2 is a chart that makes it level of fitness may benefit most by easy to determine what a soldier’s THR training at 80 to 90 percent HRR. should be during a 10-second count. Another way to gauge exercise in- Using this figure, a soldier can easily tensity is “perceived exertion.” This find his own THR just by knowing his method relies on how difficult the age and general fitness level. For exercise seems to be and is described example, a 40-year-old soldier with a in Appendix G. low fitness level should, during aerobic

Figure 2-2 2-5 TIME The secondary activities may briefly elevate the heart rate but may not keep Time, or duration, refers to how it elevated to the THR throughout the long one exercises. It is inversely entire workout. related to intensity. The more intense Every activity has its advantages and Every activity has its the activity, the shorter the time needed disadvantages. Trainers must weigh advantages and to produce or maintain a training these and design programs that fit the disadvantages. Trainers effect; the less intense the activity, the unit’s needs. must design programs longer the required duration. To that fit the unit’s needs. improve CR fitness, the soldier must Running train for at least 20 to 30 minutes at his THR. Running enables the body to improve the transport of blood and oxy- TYPE gen to the working muscles and brings about positive changes in the muscles’ Only aerobic exercises that require ability to produce energy. Running breathing in large volumes of air fits well into any physical training pro- improve CR fitness. Worthwhile aero- gram ‘because a training effect can be bic activities must involve the use of attained with only three 20-minute large muscle groups and must be rhyth- workouts per week. mic. They must also be of sufficient Some soldiers may need instruction duration and intensity (60 to 90 per- to improve their running ability. The cent HRR). Examples of primary and following style of running is desired. secondary exercises for improving CR The head is erect with the body in a fitness are as follows: straight line or slightly bent forward at the waist. The elbows are bent so the PRIMARY forearms are relaxed and held loosely • Running. at waist level. The arms swing natu- • Rowing. rally from front to rear in straight • Jogging. lines. (Cross-body arm movements • Skiing (cross-country). waste energy. The faster the run, the • Walking (vigorous). faster the arm action.) The toes point • Exercising to music. straight ahead, and the feet strike on • Road marching. the heel and push off at the big toe. • Rope skipping. Besides learning running techniques, • Bicycling (stationary). soldiers need information on ways to •Swimming. prevent running injuries. The most • Bicycling (road/street). common injuries associated with PT in • Stair climbing. the Army result from running and occur to the feet, ankles, knees, and SECONDARY (Done with partners or legs. Proper warm-up and cool-down, opponents of equal or greater ability.) along with stretching exercises and •Racquetball (singles). wearing appropriate clothing and well- •Basketball (full court). fitting running shoes, help prevent Important information •Handball (singles). injuries. Important information on •Tennis (singles). on safety factors and safety factors and common running injuries is presented in Chapter 13 and common running The primary exercises are more ef- Appendix E. injuries is presented in fective than the secondary exercises in Failure to allow recovery between C hapter 13 and producing positive changes in CR fit- hard bouts of running cannot only lead ness. to overtraining, but can also be a major Appendix E .

2-6 cause of injuries. A well-conditioned into four to six ability groups, each soldier can run five to six times a week. with a leader, is best for aerobic However, to do this safely, he should training, For activities like circuits, do two things: 1) gradually buildup to strength training, and competitive running that frequently; and, 2) vary events, smaller groups are easier to the intensity and/or duration of the work with than one large group. running sessions to allow recovery Because people progress at different between them. rates, soldiers should move to faster groups when they are ready. To help ABILITY GROUP RUNNING them train at their THR and enhance their confidence, those who have a Traditionally, soldiers have run in hard time keeping up with a group unit formations at a pace prescribed by should be placed in a slower group. As the PT leader. Commanders have used the unit’s fitness level progresses, so unit runs to improve unit cohesion and should the intensity at which each fitness levels. Unfortunately, too many group exercises. Good leadership will soldiers are not challenged enough by prevent a constant shifting of soldiers the intensity or duration of the unit between groups due to lack of effort. run, and they do not receive a training AGR is best conducted at the right benefit. For example, take a company intensity at least three times a week. that runs at a nine-minute-per-mile As explained, the CR system should pace for two miles. Only soldiers who not be exercised “hard” on consecutive cannot run two miles in a time faster days. If AGR is used on hard CR- than 18 minutes will receive a signifi- training days, unit runs at lower inten- cant training effect. Therefore, in sities are good for recovery days. terms of conditioning, most soldiers Using this rotation, soldiers can gain who can pass the 2-mile-run test are the desired benefits of both unit and wasting their time and losing the chance ability-group runs. The problem comes to train hard to excel. Ability group when units have a limited number of running (AGR) is the best way to days for PT and there is not enough provide enough intensity so each sol- time for both. In this case, unit runs dier can improve his own level of CR should seldom, if ever, be used and fitness. should be recognized for what they AGR lets soldiers train in groups of are -- runs to build unit cohesion. near-equal ability. Each group runs at Leaders can use additional methods a pace intense enough to produce a to achieve both goals. The unit can training effect for that group and each begin in formation and divide into soldier in it. Leaders should program ability groups at a predetermined re- these runs for specific lengths of time, lease point. The run can also begin not miles to be run. This procedure lets with soldiers divided into ability groups more-fit groups run a greater distance which join at a link-up point. Alter- than the less-fit groups in the same nately, ability groups can be started time period thus enabling every soldier over the same route in a stagger, with to improve. the slowest group first. Link-ups The best way to assign soldiers to occur as each faster group overtakes ability groups is to make a list, in slower groups. The best way to assign order, of the unit’s most recent APFT With imagination and planning, AGR soldiers to ability 2-mile-run times. The number of will result in more effective training groups is to, make a list, groups depends on the unit size, num- workouts for each soldier. The argu- in order, of the unit’s ber of leaders available to conduct the ment that ability-group running de- most recent APFT runs, and range of 2-mile-run times. tracts from unit cohesion is invalid. 2-mile-run times. A company-sized unit broken down Good leadership and training in all

2-7 Step 1. Determine (or estimate) the areas promote unit cohesion and team actual 1-mile-race pace. The soldier's spirit; training that emphasizes form over substance does not. 2-mile-run time is 16:00 minutes, and his estimated pace for 1 mile is one half INTERVAL TRAINING of this or 8:00 minutes. Step 2. Using the time from Step 1, Interval training also works the car- determine the time it took to run 440 diorespiratory system. It is an ad- yards by dividing the 1-mile-race pace vanced form of exercise training which by four. (8:00 minutes/4 = 2:00 min- helps a person significantly improve utes per 440 yards.) his fitness level in a relatively short Step 3. Subtract one to four seconds time and increase his running speed. from the 440-yard time in Step 2 to In interval training, a soldier exer- find the time each 440-yard lap should cises by running at a pace that is be run during an interval training slightly faster than his race pace for session. (2:00 minutes - 1 to 4 seconds short periods of time. This may be = 1:59 to 1:56.) faster than the pace he wants to main- Thus, each 440-yard lap should be tain during the next APFT 2-mile run. run in 1 munute, 56 seconds to 1 He does this repeatedly with periods of minute, 59 seconds during interval recovery placed between periods of training based on the soldier's 16:00, 2- fast running. In this way, the energy mile run time. Recovery periods, systems used are allowed to recover, twice the length of the work-interval and the exerciser can do more fast- periods. These recovery peri- paced running in a given workout than ods, therefore, will be 3 minutes, 52 if he ran continuously without resting. seconds long (1:56 + 1:56 = 3:52). This type of intermittent training can also be used with activities such as cycling, swimming, bicycling, rowing, Using the work-interval time for and road marching. The following example illustrates each 440-yard lap from Step 3, the how the proper work-interval times soldier can run six to eight repetitions of 440 yards at a pace of 1 minute, 56 and recovery times can be calculated seconds (1:56) for each 440-yard run. for interval training so that it can be This can be done on a 440-yard track used to improve a soldier’s 2-mile-run (about 400 meters) as follows: performance. The work-interval time (the speed 1. Run six to eight 440-yard repeti- at which a soldier should run each tions with each interval run at a 1:56 440-yard lap) depends on his actual pace. race pace for one mile. If a soldier’s 2. Follow each 440-yard run done in actual 1-mile-race time is not known, 1 minute, 56 secons by an easy jog of it can be estimated from his last APFT 440 yards for recovery. Each 440-yard by taking one half of his 2-mile-run jog should take twice as much time as time. Using a 2-mile-run time of the work interval (that is, 3:52). For 1600 minutes as an example, the pace each second of work, there are two for an interval training workout is cal- seconds of recovery. Thus, the work- culated as follows: to-rest ratio is 1:2.

2-8 Table 2-1

To help determine the correct time week at the most, with at least one intervals for a wide range of fitness recovery day in between. He may also levels, refer to Table 2-1. It shows do recovery workouts of easy jogging common 1 -mile times and the corre- on off days. It is recommended that sponding 440-yard times. interval training be done two times a Monitoring the heart-rate response week only during the last several during interval training is not as im- weeks before an APFT. Also, he should portant as making sure that the work rest the few days before the test by intervals are run at the proper speed. doing no, or very easy, running. Because of the intense nature of inter- As with any workout, soldiers should val training, during the work interval start intervaI workouts with a warm- the heart rate will generally climb to 85 up and end them with a cool-down. or 90 percent of HRR. During the recovery interval, the heart rate usu- FARTLEK TRAINING ally falls to around 120 to 140 beats per minute. Because the heart rate is not In Fartlek training, another type of the major concern during interval train- CR training sometimes called speed ing, monitoring THR and using it as a play, the soldier varies the intensity training guide is not necessary. (speed) of the running during the As the soldier becomes more condi- workout. Instead of running at a con- tioned, his recovery is quicker. As a stant speed, he starts with veryslow In Fartlek training, the result, he should either shorten the re- jogging. When ready, he runs hard for covery interval (jogging time) or run a few minutes until he feels the need soldier varies the the work interval a few seconds faster. to slow down. At this time he recovers After a soldier has reached a good by jogging at an easy pace. This process intensity (speed) of the CR fitness level using the THR method, of alternating fast and recovery run- running throughout the he should be ready for interval train- ning (both of varying distances) gives ing. As with any other new training the same results as interval training. workout. method, interval training should be However, neither the running nor re- introduced into his training program covery interval is timed, and the run- gradually and progressively. At first, ning is not done on a track. For these he should do it once a week. If he reasons, many runners prefer Fartlek responds well, he may do it twice a training to interval training.

2-9 LAST-MAN-UP RUNNING conditioning improves. At first, the distance should be one mile or less, This type of running, which in- depending on the terrain and fitness cludes both sprinting and paced run- level. It should then be gradually in- Cross-country runs can ning, improves CR endurance and creased to four miles. Cross-country accommodate large conditions the legs. It consists of 40- runs have several advantages: they to 50-yard sprints at near-maximum provide variety in physical fitness train- numbers of soldiers. effort. This type of running is best ing, and they can accommodate large done by squads and sections. Each numbers of soldiers. Interest can be squad leader places the squad in an stimulated by competitive runs after evenly-spaced, single-file line on a soldiers attain a reasonable level of track or a smooth, flat course. During fitness. These runs may also be com- a continuous 2- to 3-mile run of bined with other activities such as moderate intensity, the squad leader, compass work (orienteering). running in the last position, sprints to the front of the line and becomes the Road Marches leader. When he reaches the front, he The road or foot march is one of the resumes the moderate pace of the best ways to improve and maintain whole squad. After he reaches the fitness. Road marches are classified as front, the next soldier, who is now at either administrative or tactical, and the rear, immediately sprints to the they can be conducted in garrison or in front. The rest of the soldiers continue the field. Soldiers must be able to move to run at a moderate pace. This pattern quickly, carry a load (rucksack) of of sprinting by the last person contin- equipment, and be physically able to ues until each soldier has resumed his perform their missions after extended original position in line. This pattern marching. of sprinting and running is repeated several times during the run. The dis- BENEFITS OF ROAD MARCHES tance run and number of sprints performed should increase as the soldiers’ Road marches are an excellent aero- conditioning improves. bic activity. They also help develop endurance in the muscles of the lower CROSS-COUNTRY RUNNING body when soldiers carry a heavy load. Road marches offer several benefits Road marches help Cross-country running conditions when used as part of a fitness program. troops acclimatize to They are easy to organize, and large the leg muscles and develops CR en- new environments, durance. It consists of running a numbers of soldiers can participate. In certain distance on a course laid out addition, when done in an intelligent, across fields, over hills, through woods, systematic, and progressive manner, or on any other irregular terrain. It they produce relatively few injuries. can be used as both a physical condi- Many soldier-related skills can be tioning activity and a competitive integrated into road marches. They can event. The object is to cover the also help troops acclimatize to new distance in the shortest time. environments. They help train leaders The unit is divided into ability to develop skills in planning, prepara- groups using 2-mile-run times. Each tion, and supervision and let leaders group starts its run at the same time. make first-hand observations of the This lets the better-conditioned groups soldiers’ physical stamina. Because run farther and helps ensure that they road marches are excellent fitness- receive an adequate training stimulus. training activities, commanders should The speed and distance can be make them a regular part of their unit’s increased gradually as the soldiers’ PT program.

2-10 TYPES OF MARCHES about the same time. Soldiers who have high fitness levels can generally The four types of road marches - march for longer stretches than those day, limited visibility, forced, and who are less fit. shuttle - are described below. For more information on marches, see PLANNING A ROAD MARCH FM 21-18. Any plan to conduct a road march to improve physical fitness should con- Day Marches sider the following: •Load to be carried. Day marches, which fit easily into the daily training plan, are most con- •Discipline and supervision. ducive to developing physical fitness. •Distance to be marched. They are characterized by dispersed •Route reconnaissance. formations and ease of control and re- •Time allotted for movement. connaissance. •Water stops. •Present level of fitness. Limited Visibility Marches •Rest stops. •Intensity of the march. Limited visibility marches require •Provisions for injuries. more detailed planning and supervi- •Terrain an weather conditions. sion and are harder to control than day marches. Because they move more •Safety precautions. slowly and are in tighter formations, Soldiers should usually receive ad- soldiers may not exercise hard enough vance notice before going on a march. to obtain a conditioning effect. Lim- This helps morale and gives them time ited visibility marches do have some to prepare. The leader should choose advantages, however. They protect an experienced soldier as a pacesetter soldiers from the heat of the day, to lead the march. The pacesetter challenge the ability of NCOS and of- should carry the same load as the other ficers to control their soldiers, and soldiers and should be of medium provide secrecy and surprise in tactical height to ensure normal strides. The situations. normal stride for a foot march, according to FM 21-18, is 30 inches. Forced Marches This stride, and a cadence of 106 steps per minute, results in a speed of 4.8 Soldiers should receive Forced marches require more than kilometers per hour (kph). When a 10- the normal effort in speed and exer- minute rest is taken each hour, a net advance notcie before tion. Although they are excellent con- speed of 4 kph results. going on a march, to ditioners, they may leave soldiers too The pacesetter should keep in mind fatigued to do other required training that ground slope and footing affect help morale and give tasks. stride length. For example, the length them time to prepare. Shuttle Marches decreases when soldiers march up hills or down steep slopes. Normal stride Shuttle marches alternate riding and and cadence are maintained easily on marching, usually because there are moderate, gently rolling terrain unless not enough vehicles to carry the entire the footing is muddy, slippery, or unit. These marches may be modified rough. and used as fitness activities. A shuttle Personal hygiene is important in march can be planned to move troops preventing unnecessary injuries. Be- of various fitness levels from one point fore the march, soldiers should cut to another, with all soldiers arriving at their toenails short and square them

2-11 off, wash and dry their feet, and After marches, soldiers should again lightly apply foot powder. They should care for their feet, wash and dry their wear clean, dry socks that fit well and socks, and dry their boots. have no holes. Each soldier should take one or more extra pair of socks depending on the length of the march. PROGRAMS TO IMPROVE Soldiers who have had problems with LOAD-CARRYING ABILITY blisters should apply a thin coating of petroleum jelly over susceptible areas. The four generalized programs de- Leaders should check soldiers’ boots scribed below can be used to improve before the march to make sure that the soldiers’ load-carrying ability. Each they fit well, are broken in and in good program is based on a different num- repair, with heels that are even and not ber of days per week available for a PT worn down. program. During halts soldiers should lie down If only two days are available for PT, and elevate their feet. If time permits, both should include exercises for they should massage their feet, apply improving CR fitness and muscular powder, and change socks. Stretching endurance and strength. Roughly equal for a few minutes before resuming the emphasis should be given to each of march may relieve cramps and sore- these fitness components. ness and help prepare the muscles to If there are only three days available continue exercising. To help prevent for PT, they should be evenly dis- lower back strain, soldiers should help persed throughout the week. Two of each other reposition the rucksacks the days should stress the development and other loads following rest stops. of muscular endurance and strength Soldiers can relieve swollen feet by for the whole body. Although all of the slightly loosening the laces across their major muscle groups of the body should arches. be trained, emphasis should be placed

2-12 on the leg (hamstrings and quadriceps), A recent Army study showed that hip (gluteal and hip flexors), low back road-march training two times a month (spinal erector), and abdominal (rectus and four times a month produced abdominis) muscles. These two days similar improvements in road-march- should also include brief (2-mile) CR ing performance. Thus, twice-monthly workouts of light to moderate intensity road marches appear to produce a (65 to 75 percent HRR). On the one favorable improvement in soldiers’ CR fitness day left, soldiers should abilities to road march if they are take a long distance run (4 to 6 miles) supported by a sound PT program at a moderate pace (70 percent HRR), (five days per week) an interval workout, or an aerobic Commanders must establish realis- circuit. They should also do some tic goals for road marching based on strength work of light volume and assigned missions. They should also intensity. If four days are available, a allow newly assigned soldiers and those road march should be added to the coming off extended profiles to gradu- three-day program at least twice ally build up to the unit’s fitness level monthly. The speed, load, distance, before making them carry maximum and type of terrain should be varied. loads. This can be done with ability If there are five days, leaders should groups. devote two of them to muscular strength Road marching should be integrated and endurance and two of them to CR into all other training. Perhaps the best fitness. One CR fitness day will use single way to improve Ioad-earring long distance runs; the other can stress capacity is to have a regular training more intense workouts including in- program which systematically increases terval work, Fartlek running, or last- the load and distance. It must also let man-up running. At least two times the soldier regularly practice carrying per month, the remaining day should heavy loads over long distances. Leaders must train and include a road march. As much as possible, leaders at all march with their units Soldiers can usually begin road- levels must train and march with their as much as possible. march training by carrying a total load units. This participation enhances equal to 20 percent of their body leaders’ fitness levels and improves weight. This includes all clothing and team spirit and confidence, both vital equipment. However, the gender make- elements in accomplishing difficult up and/or physical condition of a unit and demanding road marches. may require using a different starting load. Beginning distances should be Alternate Forms of between five and six miles, and the Aerobic Exercise pace should be at 20 minutes per mile over flat terrain with a hard surface. Some soldiers cannot run. In such Gradual increases should be made in cases, they may use other activities as speed, load, and distance until soldiers supplements or alternatives. Swim- can do the anticipated, worst-case, ming, bicycling, and cross-country mission-related scenarios without ex- skiing are all excellent endurance excessive difficulty or exhaustion. Units ercises and are good substitutes for should take maintenance marches at Units should do running. Their drawback is that they least twice a month. Distances should require special equipment and facili- maintenance marches vary from six to eight miles, with loads ties that are not always available. As at least twice a month. of 30 to 40 percent of body weight. with all exercise, soldiers should start The pace should be 15 to 20 minutes slowly and progress gradually. Those per mile. who use non-running activities to

2-13 such training may not improve run- aerobic workout. They can also do ning ability. To prepare a soldier for calisthenics in the water. Together the APFT 2-mile run, there is no sub- these activities combine walking and stitute for running. running with moderate resistance work for the upper body. SWIMMING For injured soldiers, swimming and aerobic water-training are excellent Swimming is a good alternative to for improving CR fitness without plac- running. Some advantages of swim- ing undue stress on injured weight- ming include the following: bearing parts of the body. o Involvement of all the major muscle groups. CYCLING o Body position that enhances the blood’s return to the heart. Cycling is an excellent exercise for o Partial support of body weight by developing CR fitness. Soldiers can the water, which minimizes lower bicycle outdoors or on a stationary body stress in overweight soldiers. cycling machine indoors. Road cycling Swimming may be used to improve should be intense enough to allow the one’s CR fitness level and to maintain soldier to reach and maintain THR at and improve CR fitness during recov- least 30 minutes. ery from an injury. It is used to Soldiers can alter the cycling inten- supplement running and develop upper sity by changing gears, adding hill Cycling should be body endurance and limited strength. work, and increasing velocity. Dis- intense enough to let the The swimmer should start slowly with tance can also be increased to enhance soldier reach and a restful stroke. After five minutes, he CR fitness, but the distance covered is maintain THR at least should stop to check his pulse, com- not as important as the amount of time 30 minutes. pare it with his THR and, if needed, spent training at THR. The intensity adjust the intensity. of a workout can be increased by in- Compared with all the other modes creasing the resistance against the wheel of aerobic exercise presented in this or increasing the pedaling cadence manual (e.g., running, walking, cy- (number of RPM), For interval train- cling, cross-country skiing, rope ing, the soldier can vary the speed and jumping, etc.) in swimming alone, resistance and use periods of active For swimming, a soldier one’s THR should be lower than while recovery at low speed and/or low should set his THR at doing the other forms of aerobic exer- resistance. about 10 beats per cise. This is because, in swimming, the minute lower then when heart does not beat as fast as when WALKING running. doing the other types of exercise at the same work rate. Thus, in order to Walking is another way to develop effectively train the CR system during cardiorespiratory fitness. It is enjoy- swimming, a soldier should set his able, requires no equipment, and causes THR about 10 bpm lower than while few injuries. However, unless walking running. For example, a soldier whose is done for a long time at the correct THR while running is 150 bpm should intensity, it will not produce any sig- have a THR of about 140 bpm while nificant CR conditioning. swimming. By modifying their THRs Sedentary soldiers with a low degree in this manner while swimming, sol- of fitness should begin slowly with 12 diers will help to ensure that they are minutes of walking at a comfortable working at the proper intensity. pace. The heart rate should be moni- Non-swimmers can run in waist-to tored to determine the intensity. The chest-deep water, tread water, and do soldier should walk at least four times pool-side kicking for an excellent a week and add two minutes each week

2-14 to every workout until the duration ROPE SKIPPING reaches 45 to 60 minutes per workout. He can increase the intensity by adding Rope skipping is also a good exer- hills or stairs. cise for developing CR fitness. It As the walker’s fitness increases, he requires little equipment, is easily should walk 45 to 60 minutes at a faster learned, may be done almost any- pace. A simple way to increase walk- where, and is not affected by weather. ing speed is to carry the arms the same Some runners use it as a substitute for way as in running. With this technique running during bad weather. the soldier has a shorter arm swing and A beginner should select a jump takes steps at a faster rate. Swinging rope that, when doubled and stood on, the arms faster to increase the pace is reaches to the armpits. Weighted a modified form of race walking (power handles or ropes may be used by walking) which allows for more upper- better-conditioned soldiers to improve body work. This method may also be upper body strength. Rope skippers used during speed marches. After should begin with five minutes of about three months, even the most jumping rope and then monitor their unfit soldiers should reach a level of heart rate. They should attain and conditioning that lets them move into maintain their THR to ensure a train- a running program. ing effect, and the time spent jumping should be increased as the fitness level CROSS-COUNTRY SKIING improves. Rope jumping, however, may be Cross-country or Nordic skiing is stressful to the lower extremities and another excellent alternative to the therefore should be limited to no more usual CR activities. It requires vigor- than three times a week. Soldiers ous movement of the arms and legs should skip rope on a cushioned sur- Cross-country skiing which develops muscular and CR face such as a mat or carpet and should requires vigorous endurance and coordination. Some of wear cushioned shoes. movement of the arms the highest levels of aerobic fitness and legs, developing ever measured have been found in HANDBALL AND muscular and CR cross-country skiers. RACQUET SPORTS endurance. Although some regions lack snow, one form or another of cross-country Handball and the racquet sports skiing can be done almost anywhere-- (tennis, squash, and racquetball) in- on country roads, golf courses, open volve bursts of intense activity for fields, and in parks and forests. short periods. They do not provide the Cross-country skiing is easy to learn. same degree of aerobic training as The action is similar to that used in exercises of longer duration done at brisk walking, and the intensity may be lower intensities. However, these varied as in running. The work load is sports are good supplements and can determined by the difficulty of ter- provide excellent aerobic benefits rain, the pace, and the frequency and depending on the skill of the players. duration of rest periods. Equipment is If played vigorously each day, they reasonably priced, with skis, boots, may be an adequate substitute for low- and poles often obtainable from the level aerobic training. Because run- outdoor recreation services. ning increases endurance, it helps

2-15 improve performance in racket sports, jumping jacks, hops, jumps, or many but the reverse is not necessarily true. other calisthenics. Workouts can be done in a small EXERCISE TO MUSIC space by diverse groups of varying fitness levels. Heart rates should be Aerobic exercise done to music is taken during the conditioning phase to another excellent alternative to run- be sure the workout is sufficiently ning. It is a motivating, challenging intense. If strengthening exercises are activity that combines exercise and included, the workout addresses every rhythmic movements. There is no component of fitness. Holding rela- prerequisite skill, and it can be totally tively light dumbbells during the work- individualized to every fitness level by out is one way to increase the intensity varying the frequency, intensity, and for the upper body and improve mus- duration. One can move to various cular endurance. Warm-up and cool- tempos while jogging or doing down stretches should be included in the aerobic workout.

2-16 On today's battlefield, in addition to Isometric contraction produces con- cardiorespiratory fitness, soldiers need traction but no movement, as when a high level of muscular endurance and pushing against a wall. Force is pro- strength. In a single day they may duced with no change in the angle of carry injured comrades, move equip- the joint. ment, lift heavy tank or artillery rounds, Isotonic contraction causes a joint push stalled vehicles, or do many other to move through a range of motion strength-related tasks. For example, against a constant resistance. Common based on computer-generated scenar- examples are push-ups, sit-ups, and ios of an invasion of Western Europe, the lifting of weights. artillerymen may have to load from 300 Isokinetic contraction causes the to 500, 155mm-howitzer rounds (95-lb angle at the joint to change at a rounds) while moving from 6 to 10 constant rate, for example, at 180 times each day over 8 to 12 days. In- degrees per second. To achieve a fantrymen may need to carry loads constant speed of movement, the load exceeding 100 pounds over great dis- or resistance must change at different tances, while supporting units will joint angles to counter the varying deploy and displace many times. In- forces produced by the muscle(s) at deed, survival on the battlefield may, different angles. This requires the use in large part, depend on the muscular of isokinetic machines. There are endurance and strength of the individ- other resistance-training machines ual soldier. which, while not precisely controlling the speed of movement, affect it by Muscular Fitness varying the resistance throughout the range of motion. Some of these Muscular fitness has two compo- devices are classified as pseudo-isoki- nents: muscular strength and muscular netic and some as variable-resistance endurance. machines. Muscular strength is the greatest Isotonic and isokinetic contractions amount of force a muscle or muscle have two specific phases - the concen- group can exert in a single effort. tric or “positive” phase and the eccen- Muscular endurance is the ability of tric or “negative” phase. In the concen- a muscle or muscle group to do re- tric phase (shortening) the muscle peated contractions against a less-than- contracts, while in the eccentric phase maximum resistance for a given time. (elongation) the muscle returns to its Although muscular endurance and normal length. For example, on the strength are separate fitness compo- upward phase of the biceps curl, the nents, they are closely related. Pro- biceps are shortening. This is a con- gressively working against resistance centric (positive) contraction. During will produce gains in both of these the lowering phase of the curl the components. biceps are lengthening. This is an eccentric (negative) contraction. Muscular Contractions A muscle can control more weight in the eccentric phase of contraction Isometric, isotonic, and isokinetic than it can lift concentrically. As a muscular endurance and strength are result, the muscle may be able to best produced by regularly doing each handle more of an overload eccentri- specific kind of contraction. They are cally. This greater overload, in return, described here. may produce greater strength gains.

3-1 The nature of the eccentric contrac- To understand the principle of over- tion, however, makes the muscle and load, it is important to know the following strength-training terms: connective tissue more susceptible to When a muscle is damage, so there is more muscle sore- • Full range of motion. To obtain ness following eccentric work. optimal gains, the overload must be overloaded by isometric, When a muscle is overloaded, whether applied thoughout the full range of isotonic, or isokinetic by isometric, isotonic, or isokinetic motion. Exercise a joint and its as- contractions, it adapts by contractions, it adapts by becoming sociated muscles through its com- becoming stronger. stronger. Each type of contraction has plete range starting from the pre- advantages and disadvantages, and each stretched position (stretched past will result in strength gains if done the relaxed position) and ending in properly. a fully contratcted position. This is The above descriptions are more crucial to strength development. important to those who assess strength • Repetition. When an exercise has than to average people trying to de- progressed through one complete velop strength and endurance. Actu- range of motion and back to the ally, a properly designed weight train- beginning, one repetition has been ing program with free weights or completed. resistance machines will result in • One-repetition maximum (1-RM). improvements in all three of these This is a repetition performed against categories. the greatest possible resistance (the maximum weight a person can lift Principles of Muscular one time). A 10-RM is the maxi- Training mum weight one can lift correctly 10 times. Similarly, an 8-12 RM is To have a good exercise program, that weight which allows a person the seven principles of exercise, de- to do from 8 to 12 correct repeti- scribed in Chapter 1, must be applied tions. The intensity for muscular to all muscular endurance and strength endurance and strength training is training. These principles are over- often expressed as a percentage of. load, progression, specificity, regular- the 1-RM. ity, recovery, balance, and variety. • Set. This is a series of repetitions done without rest. • Muscle Failure. This is the inabil- OVERLOAD ity of a person to do another correct repetition in a set. The overload principle is the basis for all exercise training programs. For The minimum resistance needed to a muscle to increase in strength, the obtain strength gains is 50 percent of workload to which it is subjected the 1 -RM. However, to achieve enough during exercise must be increased overload, programs are designed to beyond what it normally experiences. require sets with 70 to 80 percent of In other words, the muscle must be one’s 1 -RM. (For example, if a sol- overloaded. Muscles adapt to in- dier’s 1 -RM is 200 pounds, multiply creased workloads by becoming larger 200 pounds by 70 percent [200 X 0.70 and stronger and by developing greater = 140 pounds] to get 70 percent of the endurance. 1 -RM.)

3-2 A better and easier method is the repetitions, he momentarily cannot repetition maximum (RM) method. The correctly do another repetition. This exerciser finds and uses that weight weight is the 8-12 RM for that exer- which lets him do the correct number cise. of repetitions. For example, to develop both muscle endurance and strength, a MUSCULAR ENDURANCE/ soldier should choose a weight for each STRENGTH DEVELOPMENT exercise which lets him do 8 to 12 repetitions to muscle failure. (See Figure To develop muscle strength, the 3-1.) The weight should be heavy weight selected should be heavier and enough so that, after doing from 8 to 12 the RM will also be different. For example, the soldier should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. This weight is the 3-7 RM for that exercise. Although the greatest improvements seem to come from resistances of about 6-RM, an effective range is a 3-7 RM. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The weight should also not be too heavy. If one cannot do at least three repetitions of an exercise, the resistance is too great and should be reduced. Soldiers who are just beginning a resistance-training program should not start with heavy weights. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. To develop muscular endurance, the soldier should choose a resistance that lets him do more than 12 repetitions of a given exercise. This is his 12+ repetition maximum (12+ RM). With continued training, the greater the number of repetitions per set, the greater will be the improvement in muscle endurance and the smaller the gains in strength. For example, when a soldier trains with a 25-RM weight, gains in muscular endurance will be greater than when using a 15-RM weight, but the gain in strength will not be as great. To optimize a soldier’s performance, his RM should be determined from an analysis of the critical tasks of his mission. However, most soldiers will benefit most from a resis- Figure 3-1 tance-training program with an 8-12 RM.

3-3 Whichever RM range is selected, pletes the eighth repetition in one or the soldier must always strive to over- more of the sets. He continues to work load his muscles. The key to overload- with that weight until he can complete ing a muscle is to make that muscle all eight repetitions in each set, then exercise harder than it normally does. increases the resistance by no more than 10 percent. An overload may be achieved by any of the following methods: SPECIFICITY • Increasing the resistance. • Increasing the number of repeti- A resistance-training program should tions per set. provide resistance to the specific muscle • Increasing the number of sets. groups that need to be strengthened. These groups can be identified by • Reducing the rest time between doing a simple assessment. The soldier sets. slowly does work-related movements • Increasing the speed of movement he wants to improve and, at the same in the concentric phase. time, he feels the muscles on each side (Good form is more important than of the joints where motion occurs. the speed of movement.) Those muscles that are contracting or becoming tense during the movement • Using any combination of the above. are the muscle groups involved. If the PROGRESSION soldier’s performance of a task is not adequate or if he wishes to improve, When an overload is applied to a strength training for the identified muscle, it adapts by becoming stronger muscle(s) will be beneficial. To im- and/or by improving its endurance. prove his muscular endurance and Usually significant increases in strength strength. in a given task, the soldier can be made in three to four weeks of must do resistance movements that are proper training depending on the in- as similar as possible to those of doing dividual. If the workload is not pro- the task. In this way, he ensures gressively increased to keep pace with maximum carryover value to his sol- newly won strength, there will be no diering tasks. further gains. When a soldier can correctly do the upper limit of repetitions for the set without reaching muscle REGULARITY failure, it is usually time to increase the resistance. For most soldiers, this Exercise must be done regularly to upper limit should be 12 repetitions. produce a training effect. Sporadic Exercise must be done For example, if his plan is to do 12 exercise may do more harm than good. repetitions in the bench press, the Soldiers can maintain a moderate level regularly to produce a soldier starts with a weight that causes of strength by doing proper strength muscle failure at between 8 and 12 workouts only once a week, but three training effect. repetitions (8- 12 RM). He should workouts per week are best for optimal continue with that weight until he can gains. The principle of regularity also do 12 repetitions correctly. He then applies to the exercises for individual should increase the weight by about 5 muscle groups. A soldier can work out percent but no more than 10 percent. three times a week, but when different In a multi-set routine, if his goal is to muscle groups are exercised at each do three sets of eight repetitions of an workout, the principle of regularity is exercise, he starts with a weight that violated and gains in strength are causes muscle failure before he com - minimal.

3-4 RECOVERY the smaller muscIes. For example, the lat pull-down stresses both the larger Consecutive days of hard resistance latissimus dorsi muscle of the back and training for the same muscle group can the smaller biceps muscles of the arm. be detrimental. The muscles must be If curls are done first, the smaller allowed sufficient recovery time to muscle group will be exhausted and adapt. Strength training can be done too weak to handle the resistance every day only if the exercised muscle needed for the lat pull-down. As a result, the soldier cannot do as many There should be at groups are rotated, so that the same muscle or muscle group is not exercised repetitions with as much weight as he least a 48-hour recovery on consecutive days. There should be normally could in the lat pull-down. at least a 48-hour recovery period The latissimus dorsi muscles will not period between workouts between workouts for the same muscle be overloaded and, as a result, they for the same muscle groups. For example, the legs can be may not benefit very much from the trained with weights on Monday, workout. group. Wednesday, and Friday and the upper The best sequence to follow for a body muscles on Tuesday, Thursday, total-body strength workout is to first and Saturday. exercise the muscles of the hips and Recovery is also important within a legs, followed by the muscles of the workout. The recovery time between upper back and chest, then the arms, different exercises and sets depends, in abdominal, low back, and neck. As part, on the intensity of the workout. long as all muscle groups are exercised Normally, the recovery time between at the proper intensity, improvement sets should be 30 to 180 seconds. will occur.

BALANCE VARIETY

When developing a strength training A major challenge for all fitness program, it is important to include training programs is maintaining en- It is important to exercises that work all the major muscle thusiasm and interest. A poorly de- include exercises that groups in both the upper and lower signed strength- training program can work all the major body. One should not work just the be very boring. Using different equip- muscle groups in both upper body, thinking that running will ment, changing the exercises, and al- the upper and lower strengthen the legs. tering the volume and intensity are body. Most muscles are organized into good ways to add variety, and they opposing pairs. Activating one muscle may also produce better results. The results in a pulling motion, while acti- soldier should periodically substitute vating the opposing muscle results in different exercises for a given muscle the opposite, or pushing, movement. group(s). For example, he can do When planning a training session, it is squats with a barbell instead of leg best to follow a pushing exercise with presses on a weight machine. Also, for a pulling exercise which results in variety or due to necessity (for ex- movement at the same joint(s). For ample, when in the field), he can example, follow an overhead press switch to partner-resisted exercises or with a lat pull-down exercise. This another form of resistance training. technique helps ensure good strength However, frequent wholesale changes balance between opposing muscle groups should be avoided as soldiers may which may, in turn, reduce the risk of become frustrated if they do not have injury. Sequence the program to exer- enough time to adapt or to see im- cise the larger muscle groups first, then provements in strength.

3-5 Workout Techniques about 8 to 16 exercises that work all of the body’s major muscle groups. Usu- Workouts for improving muscular ally eight well-chosen exercises will endurance or strength must follow the serve as a good starting point. They principles just described. There are should include those for the muscles of also other factors to consider, namely, the leg, low back, shoulders, and so safety, exercise selection, and phases forth. The soldier should choose exer- of conditioning. cises that work several muscle groups and try to avoid those that isolate single SAFETY FACTORS muscle groups. This will help him train a greater number of muscles in a given Major causes of injury when strength time. For example, doing lat pull- training are improper lifting tech- downs on the “lat machine” works the niques combined with lifting weights latissimus dorsi of the back and the that are too heavy. Each soldier must biceps muscles of the upper arm. On understand how to do each lift cor- the other hand, an exercise like con- rectly before he starts his strength centration curls for the biceps muscles training program. of the upper arm, although an effective The soldier should always do weight exercise, only works the arm flexor training with a partner, or spotter, muscles. Also, the concentration curl who can observe his performance as he requires twice as much time as lat pull- exercises. To ensure safety and the downs because only one arm is worked best results, both should know how to at a time. use the equipment and the proper Perhaps a simpler way to select an spotting technique for each exercise. exercise is to determine the number of A natural tendency in strength train- joints in the body where movement oc- ing is to see how much weight one can curs during a repetition. For most lift. Lifting too much weight forces a people, especially beginners, most of compromise in form and may lead to the exercises in the program should be injury. All weights should be selected “multi-joint” exercises. The exercise so that proper form can be maintained should provide movement at more than for the appropriate number of repeti- one joint. For example, the pull-down tions. exercise produces motion at both the Correct breathing is another safety shoulder and elbow joints. The con- factor in strength training. Breathing centration curl, however, only involves should be constant during exercise. the elbow joint. The soldier should never hold his breath, as this can cause dizziness and PHASES OF CONDITIONING even loss of consciousness. As a general rule, one should exhale during There are three phases of condition- the positive (concentric) phase of ing: preparatory, conditioning, and contraction as the weight or weight maintenance. These are also described stack moves away from the floor, and in Chapter 1. inhale during the negative (eccentric) Preparatory Phase phase as the weight returns toward the The three phases of floor. The soldier should use very light conditioning are weights during the first week (the preparatory, conditioning, EXERCISE SELECTION preparatory phase) which includes the first two to three workouts. This is and maintenance. When beginning a resistance-train- very important, because the beginner ing program, the soldier should choose must concentrate at first on learning

3-6 the proper form for each exercise. Maintenance Phase Using light weights also helps minimize muscle soreness and decreases the Once the soldier reaches a high likelihood of injury to the muscles, level of fitness, the maintenance phase joints, and ligaments. During the is used to maintain that level. The second week, he should use progres- emphasis in this phase is no longer on sively heavier weights. By the end of progression but on retention. Al- the second week (4 to 6 workouts), he though training three times a week for should know how much weight on each muscle endurance and strength gives exercise will allow him to do 8 to 12 the best results, one can maintain them repetitions to muscle failure. If he can by training the major muscle groups do only seven repetitions of an exer- properly one or two times a week. cise, the weight must be reduced; if he More frequent training, however, is can do more than 12, the weight should required to reach and maintain peak be increased. fitness levels. Maintaining the optimal level of fitness should become part of Conditioning Phase each soldier’s life-style and training routine. The maintenance phase should The third week is normally the start be continued throughout his career of the conditioning phase for the be- and, ideally, throughout his life. ginning weight trainer. During this As with aerobic training, the sol- phase, the soldier should increase the dier should do strength training three amount of weight used and/or the times a week and should allow at least intensity of the workout as his muscu- 48 hours of rest from resistance train- lar strength and/or endurance increases. ing between workouts for any given He should do one set of 8 to 12 muscle group. repetitions for each of the heavy- resistance exercises. When he can do TIMED SETS more than 12 repetitions of any exercise, he should increase the weight Timed sets refers to a method of until he can again do only 8 to 12 repe- physical training in which as many titions. This usually involves an in- repetitions as possible of a given exer- crease in weight of about five percent. cise are performed in a specified pe- This process continues indefinitely. As riod of time. After an appropriate long as he continues to progress and get period of rest, a second, third, and so stronger, he does not need to do more on, set of that exercise is done in an than one set per exercise. If he stops equal or lesser time period. The making progress with one set of 8 to 12 exercise period, recovery period, and repetitions per exercise, he may bene- the number of sets done should be fit from adding another set of 8 to 12 selected to make sure that an overload repetitions on those exercises in which of the involved muscle groups occurs. progress has slowed. As time goes on The use of timed sets, unlike exer- and he progresses, he may increase the cises performed in cadence or for a number to three sets of an exercise to specific number of repetitions, helps get even further gains in strength and/ to ensure that each soldier does as or muscle mass. Three sets per exer- many repetitions of an exercise as pos- cise is the maximum most soldiers will sible within a period of time. It ever need to do. does not hold back the more capable

3-7 performer by restricting the number be developed and followed. Thus, as of repetitions he may do. Instead, sol- a general rule, a muscle endurance or diers at all levels of fitness can indi- strength training workout should not vidually do the number of repetitions be designed to work exclusively, or they are capable of and thereby be give priority to, those muscle groups sure they obtain an adequate training worked by the sit-up or push-up event. stimulus. For this reason, the best procedure In this FM, timed sets will be to follow when doing a resistance applied to improving soldier’s sit-up exercise is as follows. First, perform a and push-up performance. (See Fig- workout to strengthen all of the body’s ures 3-2 and 3-3. ) Many different major muscles. Then, do timed sets to but equally valid approaches can be improve push-up and sit-up perform- taken when using timed sets to im- ance. Following this sequence ensures prove push-up and sit-up perform- that all major muscles are worked. At ance. Below, several of these will be the same time, it reduces the amount of given. time and work that must be devoted to It should first be stated that im- push-ups and sit-ups. This is because proving sit-up and push-up perform- the muscles worked by those two exer- ance, although important for the APFT, cises will already be pre-exhausted. should not be the main goal of an The manner in which timed sets for Army physical training program. It push-ups and sit-ups are conducted must be to develop an optimal level of should occasionally be varied. This physical fitness which will help sol- ensures continued gains and minimizes diers carry out their mission during boredom. This having been said, here combat. Thus, when a soldier per- is a very time-efficient way of con- forms a workout geared to develop ducting push-up/sit-up improvement. muscle endurance and strength, the Alternate timed sets of push-ups and goal should be to develop sufficient timed sets of sit-ups with little or no strength and/or muscle endurance in time between sets allowed for recov- all the muscle groups he will be called ery. In this way, the muscle groups upon to use as he performs his mission. used by the push-up can recover while To meet this goal, and to be assured the muscles used in the sit-up are that all emergencies can be met, a exercised, and vice versa. The follow- training regimen which exercises all ing is an example of this type of the body’s major muscle groups must approach:

Figure 3-2

3-8 If all soldiers exercise at the same before doing the other. For example, time, the above activity can be finished several timed sets of push-ups can be in about 3.5 minutes. As the soldiers’ done followed by several sets of sit- levels of fitness improve, the difficulty ups, or vice versa. With this approach, of the activity can be increased. This rest intervals must be placed between is done by lengthening the time period timed sets. The following example can of any or all timed sets, by decreasing be done after the regular strength any rest period between timed sets, by workout and is reasonable starting increasing the number of timed sets routine for most soldiers. performed, or by any combination of During a timed set of push-ups, a these. soldier may reach temporary muscle To add variety and increase the failure at any time before the set is overall effectiveness of the activity, over. If this happens, he should different types of push-ups (regular, immediately drop to his knees and feet-elevated, wide-hand, close-hand, continue doing modified push-ups on and so forth) and sit-ups (regular, his knees. abdominal twists, abdominal curls, and Finally, as in any endeavor, soldiers so forth) can be done. When perform- must set goals for themselves. This ing this type of workout, pay attention applies when doing each timed set and to how the soldiers are responding, and when planning for their next and make adjustments accordingly. For future APFTs. example, the times listed in the chart above may prove to be too long or too Major Muscle Groups short for some soldiers. In the same way, because of the nature of the sit- In designing a workout it is impor- up, it may become apparent that some tant to know the major muscle groups, soldiers can benefit by taking slightly where they are located, and their pri- more time for timed sets of sit-ups mary action. (See Figure 3-4.) than for push-ups. To ensure a good, balanced work- When using timed sets for push-up out, one must do at least one set of and sit-up improvement, soldiers can exercises for each of the major muscle also perform all sets of one exercise groups.

Figure 3-3

3-9 Figure 3-4

Figure 3-5 The beginning weight-training pro- lat pull-down, and biceps curl. Thus, gram shown at Figure 3-5 will work for the beginner, this program may most of the important, major muscle overwork some muscle groups. How- groups. It is a good program for begin- ever, for the more advanced lifter, it ners and for those whose time is will make the muscles work in differ- limited. The exercises should be done ent ways and from different angles in the order presented. thereby providing a better over-all The weight-training program shown development of muscle strength. This at Figure 3-6 is a more comprehensive program also includes exercises to program that works the major muscle strengthen the neck muscles. groups even more thoroughly. It has When doing one set of each exercise some duplication. with respect to the to 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

3-11 Key Points to Emphasize Exercise Programs

Some key points to emphasize when When developing strength programs doing resistance training tire as fol- for units, there are limits to the type of lows training that can be done. The availa- ● Train with a partner if possible, bility of facilities is always a major This helps to increase motivation, concern. Although many installations the intensity of the workout, and have excellent strength-training fa- safety, cilities, it is unreasonable to expect that ● Always breathe when lifting. Exhale all units can use them on a regular during the concentric (positive] phase basis. However, the development of of contraction, and inhale during strength does not require expensive the eccentric (negative) phase, equipment. All that is required is for ● Accelerate the weight through the the soldier, three times a week, to concentric phase of contraction, progressively overload his muscles. and return the weight to the starting position in a controlled manner TRAINING WITHOUT SPECIAL during the eccentric phase, EQUIPMENT ● Exercise the large muscle groups first, then the smaller ones. Muscles do not care what is supply- ● Perform all exercises through their ing the resistance. Any regular resis- full range of motion. Begin from a tance exercise that makes the muscle fully extended, relaxed position (pre- work harder than it is used to causes it stretched), and end the concentric to adapt and become stronger. Whether phase in a fully contracted position, the training uses expensive machines, ● Always use strict form. Do not sandbags, or partners, the result is twist, lurch, lunge, or arch the largely the same. body, This can cause serious in- Sandbags are convenient for train- jury. These motions also detract ing large numbers of soldiers, as they from the effectiveness of the exer- are available in all military units. The cise because they take much of the weight of the bags can be varied stress off the targeted muscle groups depending on the amount of fill. and place it on other muscles. Sandbag exercises are very effective in ● Rest from 30 to 180 seconds be- strength-training circuits. Logs, ammo tween different exercises and sets boxes, dummy rounds, or other equip- of a given exercise. ment that is unique to a unit can also ● Allow at least 48 hours of recovery be used to provide resistance for strength between workouts, but not more training. Using a soldier’s own body than 96 hours, to let the body re- weight as the resistive force is another cover and help prevent over train- excellent alternative method of strength ing and injury. training. Pull-ups, push-ups, dips, sit- ● Progress slowly, Never increase the ups, and single-leg squats are examples resistance used by more than 10 of exercises which use a person’s body percent at a time. weight. They can improve an un- ● Alternate pulling and pushing exer- trained soldier’s level of strength. cises. For example, follow triceps Partner-resisted exercises (PREs) are extensions with biceps curls. another good way to develop muscular ● Ensure that every training program strength without equipment, especially is balanced. Train the whole body, when training large numbers of sol- not just specific areas. Concentrat- diers at one time. As with all training, ing on weak areas is all right, but safety is a critical factor. Soldiers the rest of the body must also be should warm up, cool down, and follow trained. the principles of exercise previously outlined. 3-12 PARTNER-RESISTED EXERCISE take at least as long to complete as the positive part. Proper exercise In partner-resisted exercises (PREs) form and regularity in perform- a person exercises against a partner’s ance are key ingredients when opposing resistance. The longer the using PREs for improving strength. partners work together, the more Following are descriptions and effective they should become in pro- illustrations of several PREs. They viding the proper resistance for each should be done in the order given exercise. They must communicate with to ensure that the exercising sol- each other to ensure that neither too dier is working his muscle groups much nor too little resistance is ap- from the largest to the smallest. plied. The resister must apply enough More than one exercise per muscle resistance to bring the exerciser to group may be used. The PT leader muscle failure in 8 to 12 repetitions. can select exercises which meet the More resistance usual] y can and should unit’s specific goals while consid- be applied during the eccentric (nega- ering individual limitations: tive) phase of contraction (in other A 36-to 48-inch stick or bar one words, the second half of each repe- inch in diameter may be used for tition as the exerciser returns to the some of the exercises. This gives starting position). The speed of move- the resister a better grip and/or ment for PREs should always be slow leverage and also provides a feel and controlled. As a general rule, the similar to that of free weights and negative part of each exercise should exercise machines.

3-13 3-14 3-15 3-16 3-17 3-18 3-19 3-20 TRAINING WITH EQUIPMENT

Units in garrison usually have access to weight rooms with basic equipment for resistance-training exercises. The exercises described here require free weights and supporting equipment. Although not shown below for the sake of simplicity, all exercises done with free weights require a partner, or spotter, to ensure proper form and the safety of the lifter.

Free-Weight Exercises

3-21 3-22 3-23 3-24 3-25 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

3-26 3-27 3-28 3-29 3-30 3-31 3-32 The following exercises can be per- obliques). As the soldier becomes formed 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

3-33 3-34 Exercise Chart

The chart labeled Figure 3-5 will help the soldier select appropriate exercises for use in developing a good muscular endurance and strength workout. For example, if the soldier wants to develop his upper leg muscles, he has several options. He may choose from the following: 1) PREs, concentrating on the split- or single-leg squat; 2) exercises with equipment, doing free weight squats; or, 3) exercises with a machine, doing leg presses, leg curls, and leg extensions.

3-35 3-36 Flexibility is a component of physi- described here and shown later in this cal fitness. Developing and maintain- chapter. ing it are important parts of a fitness program. Good flexibility can help a STATIC STRETCHING soldier accomplish such physical tasks as lifting, loading, climbing, parachut- Static stretching involves the grad- ing, running, and rappelling with greater ual lengthening of muscles and ten- efficiency and less risk of injury. dons as a body part moves around a Flexibility is the range of movement joint. It is a safe and effective method Flexibility refers to the of a joint or series of joints and their for improving flexibility. The soldier range of movement of a associated muscles. It involves the assumes each stretching position slowly ability to move a part of the body until he feels tension or tightness. This joint. through the full range of motion al- lengthens the muscles without causing lowed by normal, disease-free joints. a reflex contraction in the stretched No one test can measure total-body muscles. He should hold each stretch flexibility. However, field tests can be for ten seconds or longer. This lets the used to assess flexibility in the ham- lengthened muscles adjust to the stretch string and low-back areas. These areas without causing injury. are commonly susceptible to injury The longer a stretch is held, the due, in part, to loss of flexibility. A easier it is for the muscle to adapt to simple toe-touch test can be used. that length. Static stretching should Soldiers shouId stand with their legs not be painful. The soldier should feel straight and feet together and bend slight discomfort, but no pain. When forward slowly at the waist. A soldier pain results from stretching, it is a sig- who cannot touch his toes without nal that he is stretching a muscle or bouncing or bobbing needs work to tendon too much and may be causing improve his flexibility in the muscle damage. groups stretched by this test. The unit’s Master Fitness Trainer can help PASSIVE STRETCHING him design a stretching program to Passive stretching involves the sol- improve his flexibility. dier’s use of a partner or equipment, Stretching during the warm-up and such as a towel, pole, or rubber tubing, cool-down helps soldiers maintain overall flexibility. Stretching should to help him stretch. This produces a safe stretch through a range of motion not be painful, but it should cause some he could not achieve without help. He discomfort because the muscles are being stretched beyond their normal should talk with his partner to ensure length. Because people differ some- that each muscle is stretched safely what anatomically, comparing one through the entire range of motion. person’s flexibility with another’s should PNF STRETCHING not be done. People with poor flexibility who try to stretch as far as others PNF stretching uses the neuromus- The four categories of may injure themselves. cular patterns of each muscle group to stretching techniques are help improve flexibility. The soldier Stretching Techniques performs a series of intense contrac- static,passive, tions and relaxations using a partner or proprioceptive Using good stretching techniques equipment to help him stretch. The can improve flexibility. There are four PNF technique allows for greater muscle neuromuscular commonly recognized categories of relaxation following each contraction facilitation (PNF), and stretching techniques: static, passive, and increases the soldier’s ability to proprioceptive neuromuscular facili- stretch through a greater range of ballistic. tation (PNF), and ballistic. These are motion.

4-1 BALLISTIC STRETCHING THE WARM-UP The warm-up warms the Ballistic, or dynamic, stretching in- Before beginning any vigorous volves movements such as bouncing or muscIes, increasing the physical activity, one should prepare flow of blood and bobbing to attain a greater range of the body for exercise. The warm-up reducing the risk of motion and stretch. Although this increases the flow of blood to the injury. method may improve flexibility, it muscles and tendons, thus helping often forces a muscle to stretch too far reduce the risk of injury. It also and may result in an injury. Individu- increases the joint’s range of motion als and units should not use ballistic and positively affects the speed of stretching. muscular contraction. A recommended sequence of warm- FITT Factors up activities follows. Soldiers should do these for five to seven minutes Commanders should include stretch- before vigorous exercise. ing exercises in all physical fitness • Slow joggin-in-place or walking programs. for one to two minutes. This causes The following FITT factors apply a gradual increase in the heart rate, when developing a flexibility program. blood pressure, circulation, and in- Frequency: Do flexibility exercises creases the temperature of the ac- daily. Do them during the warm-up tive muscles. to help prepare the muscles for vig- • Slow joint rotation exercises (for orous activity and to help reduce in- example, arm circles, knee/ankle jury. Do them during the cool- rotations) to gradually increase the down to help maintain flexibility. joint's range of motion. Work each Intensity: Stretch a muscle beyond its major joint for 5 to 10 seconds. normal length to the point of tension • Slow, static stretching of the muscles to be used during the upcoming ac- or slight discomfort, not pain. tivity. This will "loosen up" muscles Time: Hold stretches for 10 to 15 sec- and tendons so they can achieve onds for warming up and cooling greater ranges of motion with less down and for 30 seconds or longer risk of injury. Hold each stretch to improve flexibility. position for 10 to 15 seconds, and Type: Use static stretches, assumed do not bounce or bob. slowly and gradually, as well as pas- • Calisthenic exerciese, as described sive stretching and/or PNF stretch- in Chapter 7, to increase the inten- ing. sity level before the activity or conditioning period. Warm-Up and Cool-Down • Slowly mimic the activities to be performed. For example, lift a The warm-up and cool-down are lighter weight to warm-up before very important parts of a physical lifting a heavier one. This helps training session, and stretching exer- prepare the neuromuscular path- cises should be a major part of both. ways.

4-2 THE COOL-DOWN The soldier should not limit flexibility training to just the warm-up and The following information explains cool-down periods. He should some- the importance of cooling down and times use an entire PT session on a how to do it correctly. "recovery" or "easy"training day to • Do not stop suddenly after vigorous work on flexibility improvement. He exercise, as this can be very danger- may also work on it at home. Stretch- ing is one form of exercise that takes ous. Gradually bring the body back very little time relative to the benefits to its resting state by slowly de- gained. creasing the intensity of the activity. After running, for example, Rotation Exercises one should walk for one to two minutes. Stopping exercise suddenly Rotation exercises are used to gen- can cause blood to pool in the tly stretch the tendons, ligments, and muscles, thereby reducing blood muscles associated with a joint and to flow to the heart and brain. This may cause fainting or abnormal stimulate lubrication of the joint with rhythms in the heart which could synovial fluid. This may provide lead to serious complications. better movement and less friction in • Repeat the stretches done in the the joint. warm-up to help ease muscle ten- The following exercises should be sion and any immediate feeling of performed slowly. 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.

4-3 4-4 Common Stretching Exercises STATIC STRETCHES

The following exercises improve Assume all stretching positions flexibility when performed slowly, slowly until you feel tension or slight regularly, and with gradual progres- discomfort. Hold each position for at sion. Static, passive and PNF stretches least 10 to 15 seconds during the are shown. warm-up and cool-down. Develop- CAUTION Some of these exercises mental stretching to improve flexibil- may be difficult or too strenuous for ity requires holding each stretch for unfit or medically limited soldiers. 30 seconds or longer. Common sense should be used ;n se- Choose the appropriate stretch for lecting stretching exercises. the muscle groups which you will be working.

4-5 4-6 4-7 4-8 4-9 4-10 4-11 4-12 4-13 PASSIVE STRETCHES

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

4-14 4-15 Soldiers can do PNF (Propriocep- for 5 to 10 seconds against the partner’s tive Neuromuscular Facilitation) unyielding resistance. stretches for most major muscle groups. 3. Relax. Next, contract the antago- PNF stretches use a series of contrac- nistic muscles for 5 to 10 seconds while tions, done against a partner’s resis- the partner helps the exerciser obtain a tance, and relaxations. greater stretch. Obtaining a safe stretch beyond the 4. Repeat this sequence three times, muscle’s normal length requires a part- and try to stretch a little further each ner’s assistance. The following four time. (Caution: The exerciser should steps provide general guidance as to not hold his breath. He should breathe how PNF stretches are done. Both the out during each contraction.) exerciser and partner should follow Several examples of PNF stretches these instructions: are provided below in a stepwise fash- 1. Assume the stretch position slowly ion. The numbers given above for each with the partner’s help. step correspond to the general descrip- 2. Isometrically contract the muscles tion listed below. to be stretched. Hold the contraction

4-16 4-17 percent body fat. The Army’s maximum allowable percentages of body fat, by age and sex, are listed in Figure Body composition, which refers to 5-1. the body’s relative amounts of fat and lean body mass (organs, bones, muscles), Evaluation Methods is one of the five components of physical fitness. Good body composi- The Army determines body fat tion is best gained through proper diet percentage using the girth method. and exercise. Examples of poor body (This is described in AR 600-9, pages composition are underdeveloped mus- 12 to 21.) culature or excessive body fat. Being Body composition is influenced by overweight (that is, overly fat) is the age, diet, fitness level, and genetic more common problem. factors (gender and body type). The Poor body composition causes prob- Army’s screening charts for height and lems for the Army. Soldiers with weight (shown in AR 600-9) make al- inadequate muscle development can- lowances for these differences. A not perform as well as soldiers with soldier whose weight exceeds the stan- good body composition. As a soldier dard weight shown on the charts may gets fat, his ability to perform physi- not necessarily be overfat. For ex- cally declines, and his risk of develop- ample, some well-muscled athletes have ing disease increases. Soldiers with body weights that far exceed the values high percentages of body fat often for weight listed on the charts for their Body composition is have lower APFT scores than those age, gender, and height. Yet, only a influenced by age, with lower percentages. Poor body small percentage of their total body composition, especially obesity, has a mass may be fat. In such cases, the lean fitness level, and negative effect on appearance, self- body mass accounts for a large share of genetic factors. -esteem, and negatively influences at- their total body composition, while titude and morale. only a small percentage of the total The Army’s weight control pro- body mass is composed of fat. gram is described in AR 600-9. It ad- Soldiers who do not meet the weight dresses body composition standards, standards for their height and/or sol- programs for the overly fat, and re- diers whose appearance suggests that lated administrative actions. they have excessive fat are to be The amount of fat on the body, evaluated using the circumference (girth when expressed as a percentage of measurement) method described in total body weight, is referred to as the AR 600-9.

Figure 5-1

5-0 A more accurate way to determine and patience. There is no quick and body composition is by hydrostatic or easy way to improve body composi- underwater weighing. However, this tion. method is very time-consuming and The soldier who diets and does not expensive and usually done only at exercise loses not only fat but muscle hospitals and universities. tissue as well. This can negatively Soldiers who do not meet Army affect his physical readiness. Not only body fat standards are placed on for- does exercise burn calories, it helps the mal, supervised weight (fat) loss pro- body maintain its useful muscle mass, grams as stipulated in AR 600-9. Such and it may also help keep the body’s programs include sensible diet and ex- metabolic rate high during dieting. ercise regimens. Fat can only be burned during exercise if oxygen is used. Aerobic Diet and Exercise exercise, which uses lots of oxygen, is the best type of activity for burning fat. Aerobic exercises include jog- A combination of exercise and diet ging, walking, swimming, bicycling, is the best way to lose excessive body cross-country skiing, rowing, stair fat. Losing one to two pounds a week climbing, exercise to music, and jump- is a realistic goal which is best accom- ing rope. Anaerobic activities, such as plished by reducing caloric intake and sprinting or lifting heavy weights, increasing energy expenditure. In burn little, if any, fat. other words, one should eat less and Exercise alone is not the best way to exercise more. Dieting alone can cause lose body fat, especially in large the body to believe it is being starved. amounts. For an average-sized per- In response, it tries to conserve its fat son, running or walking one mile reserves by slowing down its metabolic burns about 100 calories. Because rate and, as a result, it loses fat at a there are 3,500 calories in one pound slower rate. of fat, he needs to run or walk 35 miles A combination of Soldiers must consume a minimum if pure fat were being burned. In re- exercise and diet is the number of calories from all the major ality, fat is seldom the only source of food groups, with the calories distrib- energy used during aerobic exercise. best way to lose uted over all the daily meals including Instead, a mixture of both fats and unwanted body fat. snacks. This ensures an adequate con- carbohydrates is used. As a result, sumption of necessary vitamins and most people would need to run or walk minerals. A male soldier who is not over 50 miles to burn one pound of fat. under medical supervision when diet- A combination of proper diet and ing requires a caloric intake of at least aerobic exercise is the proven way to 1 ,500; women require at least 1,200 lose excessive body fat. Local dieti- calories. Soldiers should avoid diets tians and nutritionists can help soldiers that fail to meet these criteria. who want to lose weight by suggesting Trying to lose weight with fad diets safe and sensible diet programs. In and devices or by skipping meals does addition, the unit’s MFT can design Aerobic exercise is best not work for long-term fat loss, since tailored exercise programs which will weight lost through these practices is help soldiers increase their caloric for burning fat. mostly water and lean muscle tissue, expenditure and maintain their lean examples include not fat. Losing fat safely takes time body mass. jogging, walking, swimming, bicycling, cross- country skiing, and rowing.

5-1 who understand these dietary guidelines. To be properly nourished, soldiers In addition to exercise, proper nu- should regularly eat a wide variety of trition plays a major role in attaining foods fro-m the major food groups, and maintaining total fitness. Good selecting a variety of foods from within dietary habits (see Figure 6-1 ) greatly each group. (See Figure 6-2.) A well- enhance the ability of soldiers to per- balanced diet provides all the nutrients form at their maximum potential. A needed to keep one healthy. good diet alone, however, will not Most healthy adults do not need make up for poor health and exercise vitamin or mineral supplements if they habits. This chapter gives basic nutri- eat a proper variety of foods. There tional guidance for enhancing physical are no known advantages in consuming performance. Soldiers must know and excessive amounts of any nutrient, and follow the basic nutrition principles if there may be risks in doing so. they hope to maintain weight control For soldiers to get enough fuel from as well as achieve maximum physical the food they eat and to obtain the fitness, good health, and mental alert- variety of foods needed for nutrient ness. balance, they should eat three meals a day. Even snacking between meals can Guidelines for Healthy Eating contribute to good nutrition if the right foods are eaten. Eating a variety of foods and main- Another dietary guideline is to taining an energy balance are basic consume enough calories to meet one’s guidelines for a healthy diet. Good energy needs. Weight is maintained as nutrition is not complicated for those long as the body is in energy balance,

Figure 6-1

6-0 Figure 6-2 that is, when the number of calories shown in Figure 6-4. Similarly, a used equals the number of calories person running at 6 miles per hour consumed. (MPH) will burn 0.079 cal./min./lb. The most accurate way to control and a typical, 150-pound male will caloric intake is to control the size of burn 11.85 calories/minute (150 lbs. x food portions and thus the total amount 0.079 cal./lb./min. = 11.85) or about of food ingested. One can use standard 710 calories in one hour, as shown in household measuring utensils and a Figure 6-3. small kitchen scale to measure portions To estimate the number of calories of foods and beverages. Keeping a you use in normal daily activity, multi- daily record of all foods eaten and ply your body weight by 13 if you are physical activity done is also helpful. sedentary, 14 if somewhat active, and Figure 6-3 shows the number of 15 if moderately active. The result is calories burned during exercise periods a rough estimate of the number of of different types, intensities, and calories you need to maintain your durations. For example, while partici- present body weight. You will need pating in archery, a person will burn still more calories if you are more than 0.034 calories per pound per minute. moderately active. By comparing Thus, a 150-pound person would burn caloric intake with caloric expendi- 5.1 calories per minute (150 lbs. x 0.034 ture, the state of energy balance (posi- calories/minute/lb. = 5.1 calories/ tive, balanced, or negative) can be minute) or about 305 calories/hour, as determined.

6-1 Figure 6-3

6-2 Avoiding an excessive intake of fats Concerns for Optimal Avoiding an excessive is another fundamental dietary guide- Physical Performance intake of fats is an line. A high intake of fats, especially saturated fats and cholesterol, has been Carbohydrates, in the form of gly - important fundamental associated with high levels of blood cogen (a complex sugar), are the pri- of nutrition. cholesterol. mary fuel source for muscles during The blood cholesterol level in most short-term, high-intensity activities. Americans is too high. Blood choles- Repetitive, vigorous activity can use terol levels can be lowered by reducing up most of the carbohydrate stores in both body fat and the amount of fat in the exercised muscles. the diet. Lowering elevated blood The body uses fat to help provide cholesterol levels reduces the risk of energy for extended activities such as developing coronary artery disease a one-hour run. Initially, the chief (CAD) and of having a heart attack. fuel burned is carbohydrates, ‘but as CAD, a slow, progressive disease, re- the duration increases, the contribu- sults from the clogging of blood vessels tion from fat gradually increases. in the heart. Good dietary habits help The intensity of the exercise also reduce the likelihood of developing influences whether fats or carbohy- CAD. drates are used to provide energy. It is recommended that all persons Very intense activities use more car- over the age of two should reduce their bohydrates. Examples include weight fat intake to 30 percent or less of their training and the APFT sit-up and Carbohydrates are the total caloric intake. The current na- push-up events. tional average is 38 percent. In addi- Eating foods rich in carbohydrates primary fuel source for tion, we should reduce our intake of helps maintain adequate muscle-gly - muscles during short- saturated fat to less than 10 percent of cogen reserves while sparing amino term, high-intensity the total calories consumed. We should acids (critical building-blocks needed activities. increase our intake of polyunsaturated for building proteins). At least 50 fat, but to no more than 10 percent of percent of the calories in the diet our total calories. Finally, we should should come from carbohydrates. reduce our daily cholesterol intake to Individual caloric requirements vary, 300 milligrams or less. Figure 6-4 sug- depending on body size, sex, age, and gests actions commanders can take to training mission. Foods rich in com- support sound dietary guidelines. Most plex carbohydrates (for example, pasta, of these actions concern dining-facil- rice, whole wheat bread, potatoes) are ity management. the best sources of energy for active soldiers.

6-3 Figure 6-4

6-4 Because foods eaten one to three Sports drinks, which are usually days before an activity provide part of simple carbohydrates (sugars) and the fuel for that activity, it is impor- electrolytes dissolved in water, are tant to eat foods every day that are rich helpful under certain circumstances. in complex carbohydrates. It is also There is evidence that solutions con- important to avoid simple sugars, such taining up to 10 percent carbohydrate as candy, up to 60 minutes before ex- will enter the blood fast enough to de- ercising, because they can lead to low liver additional glucose to the active blood sugar levels during exercise. muscles. This can improve endurance. Soldiers often fail to drink enough During prolonged periods of exer- water, especially when training in the cise (1.5+ hours) at intensities over 50 heat. Water is an essential nutrient that percent of heart rate reserve, one can is critical to optimal physical perform- benefit from periodically drinking ance. It plays an important role in sports drinks with a concentration of 5 maintaining normal body temperature. to 10 percent carbohydrate. Soldiers The evaporation of sweat helps cool the on extended road marches can also body during exercise. As a result, wa- benefit from drinking these types of ter lost through sweating must be glucose-containing beverages. During replaced or poor performance, and intense training, these beverages can possibly injury, can result. Sweat provide a source of carbohydrate for consists primarily of water with small working muscles. On the other hand, quantities of minerals like sodium. drinks that exceed levels of 10 percent Cool, plain water is the best drink to carbohydrate, as do regular soda pops use to replace the fluid lost as sweat. and most fruit juices, can lead to ab- Soldiers should drink water before, dominal cramps, nausea, and diarrhea. during, and after exercise to pre- Therefore, these drinks should be used vent dehydration and help en- with caution during intense endurance hance performance. Figure 6-5 shows training and other similar activities. recommendations for fluid intake when Many people believe that body exercising. builders need large quantities of

Figure 6-5

6-5 protein to promote better muscle of caloric needs to fat and stores it in growth. The primary functions of the body. protein are to build and repair body tissue and to form enzymes. Protein is Nutrition in the Field believed to contribute little, if any, to the total energy requirement of heavy- resistance exercises. The recommended Soldiers in the field must eat enough dietary allowance of protein for adults food to provide them with the energy is 0.8 grams per kilogram of body they need. They must also drink plenty weight. Most people meet this level of water or other non-alcoholic bever- when about 15 percent of their daily ages. The “meal, ready to eat” (MRE) caloric intake comes from protein. supplies the needed amount of carbo- During periods of intense aerobic train- hydrates, protein, fat, vitamins, and ing, one’s need for protein might be minerals. It is a nutritionally adequate somewhat higher (for example, 1.0 to ration when all of its components are 1.5 grams per kilogram of body weight eaten and adequate amounts of water per day). Weight lifters, who have a are consumed. Because the foods are high proportion of lean body mass, can enriched and fortified with vitamins easily meet their protein requirement and minerals, each component is a with a well-balanced diet which has 15 major source of nutrients. Soldiers to 20 percent of its calories provided must eat all the components in order to by protein. Recent research suggests get the daily military recommended that weight trainers may need no more dietary allowances (MRDA) and have protein per kilogram of body weight an adequate diet in the field. Soldiers than average, nonathletic people. Most who are in weight control programs or Americans routinely consume these who are trying to lose weight can eat levels of protein, or more. The body part of each MRE item, as recom- converts protein consumed in excess mended by dietitians.

6-6 This chapter gives commanders and TYPES OF CIRCUITS trainers guidance in designing and using exercise circuits. It describes The two basic types of circuits are calisthenic exercises for developing the free circuit and the fixed circuit. strength, endurance, coordination, and Each has distinct advantages. flexibility. It also describes grass drills and guerilla exercises which are closely Free Circuit related to soldiering skills and should be regularly included in the unit’s In a free circuit, there is no set time physical fitness program. for staying at each station, and no Circuit training is a term associated signal is given to move from one with specific training routines. Com- station to the next. Soldiers work at manders with a good understanding of their own pace, doing a fixed number the principles of circuit training may of repetitions at each station. Progress apply them to a wide variety of train- is measured by the time needed to ing situations and environments. complete a circuit. Because soldiers may do incomplete or fewer repeti- Circuits tions than called for to reduce this time, the quality and number of the A circuit is a group of A circuit is a group of stations or repetitions done should be monitored. Aside from this, the free circuit re- stations or areas where areas where specific tasks or exercises are performed. The task or exercise quires little supervision. specific tasks or selected for each station and the ar- exercises are performed. rangement of the stations is deter- Fixed Circuit mined by the objective of the circuit. In a fixed circuit, a specific length Circuits are designed to provide ex- of time is set for each station. The ercise to groups of soldiers at intensi- time is monitored with a stopwatch, ties which suit each person’s fitness and soldiers rotate through the stations level. Circuits can promote fitness in on command. a broad range of physical and motor fitness areas. These include CR endur- There are three basic ways to increase ance, muscular endurance, strength, the intensity or difficulty of a fixed flexibility, and speed. Circuits can also circuit: be designed to concentrate on sports • Keep the time for completion the skills, soldiers’ common tasks, or any same, but increase the number of combination of these. In addition, repetitions. circuits can be organized to exercise all the fitness components in a short pe- • Increase the time per station along riod of time. A little imagination can with the number of repetitions. make circuit training an excellent • Increase the number of times sol- addition to a unit’s total physical fit- diers go through the circuit. ness program. At the same time, it can provide both fun and a challenge to VARIABLES IN CIRCUIT TRAINING soldiers’ physical and mental abilities. Almost any area can be used, and any Several variables in circuit training number of soldiers can exercise for must be considered. These include the various lengths of time. time, number of stations, number of

7-1 time, number of stations, number of circuit several times. For example, a soldiers, number of times the circuit is circuit may have ten stations. Soldiers completed, and sequence of stations. may run through the circuit three These are discussed below. times, exercising for 30 seconds at each station, and taking 15 seconds to Time move between stations. The exercise time at each station may be reduced to One of the first things to consider is 20 seconds the second and third time how long it should take to complete the through. The whole workout takes less circuit. When a fixed circuit is run, the than 45 minutes including warm-up time at each station should always be and cool-down. As soldiers become the same to avoid confusion and help better conditioned, exercise periods maintain control. Consider also the may be increased to 30 seconds or time it takes to move from one station longer for all three rotations. Another to the next. Further, allow from five option is to have four rotations of the to seven minutes both before and after circuit. running a circuit for warming up and cooling down, respectively. Sequence of Stations

Number of Stations Stations should be arranged in a sequence that allows soldiers some re- The objective of the circuit and covery time after exercising at strenu- time and equipment available strongly ous stations. Difficult exercises can be influence the number of stations. A alternated with less difficult ones. circuit geared for a limited objective After the warm-up, soldiers can start (for example, developing lower-body a circuit at any station and still achieve strength) needs as few as six to eight the objective by completing the full stations. On the other hand, circuits to circuit. develop both strength and CR fitness DESIGNING A CIRCUIT may have as many as 20 stations. The designer of a circuit must Number of Soldiers consider many factors. The six steps below cover the most important as- If there are 10 stations and 40 soldiers to be trained, the soldiers pects of circuit development. should be divided into 10 groups of four each. Each station must then be Determine Objectives equipped to handle four soldiers. For example, in this instance a rope jump- The designer must consider the ing station must have at least four jump specific parts of the body and the ropes. It is vital in a free circuit that components of fitness on which sol- The designer must no soldier stand around waiting for diers need to concentrate. For ex- consider the specific ample, increasing muscular strength equipment. Having enough equipment parts of the body and reduces bottlenecks, slowdowns, and may be the primary objective, while poor results. muscular endurance work may be the components of secondary. On the other hand, im- fitness on which soldiers Number of Times a Circuit is proving cardiorespiratory endurance need to concentrate. Completed may be the top priority. The designer must first identify the training objec- To achieve the desired training effect, tive in order to choose the appropriate soldiers may have to repeat the same exercises.

7-2 Select the Activities a chance to recover before it is used in another exercise. If some exercises are The circuit designer should list all harder than others, soldiers can alter- the exercises or activities that can help nate hard exercises with easier ones. meet the objectives. Then he should The choice of exercises depends on the look at each item on the list and ask the objectives of the circuit. following questions: ● Will equipment be needed? Is it Select the Training Sites available? ● Will supervision be needed? Is it Circuits may be conducted out- available? doors or indoors. If the designer wants ● Are there safety factors to consider? to include running or jogging a certain Answering these questions helps the distance between stations, he may do designer decide which exercises to use. this in several ways. In the gymna- He can choose from the exercises, sium, soldiers may run five laps or for calisthenics, conditioning drills, grass 20 to 40 seconds between stations. drills, and guerrilla drills described in Outdoors, they may run laps or run this chapter. However, he should not between spread-out stations if space is limit the circuit to only these activities. available. However, spreading the Imagination and field expediency are stations too far apart may cause prob- important elements in developing cir- lems with control and supervision. cuits that hold the interest of soldiers. (See Figures 7-1 through 7-3.) Prepare a Sketch

Arrange the Stations The designer should draw a simple sketch that shows the location of each A circuit usually has 8 to 12 stations, station in the training area. The sketch but it may have as many as 20. After should include the activity and length deciding how many stations to include, of time at each station, the number of the designer must decide how to ar- stations, and all other useful informa- range them. For example, in a circuit tion. for strength training, the same muscle group should not be exercised at con- Lay Out the Stations secutive stations. One approach is to alternate “push- The final step is to lay out the ing” exercises with “pulling” exercises stations which should be numbered which involve movement at the same and clearly marked by signs or cards. joint(s). For example, in a strength In some cases, instructions for the training circuit, exercisers may follow stations are written on the signs. The the pushing motion of a bench press necessary equipment is placed at each with the pulling motion of the seated station. row. This could be followed by the The choice of exercises pushing motion of the overhead press Sample Conditioning Circuits which could be followed by the pulling for circuit training motion of the lat pull-down. Another Figures 7-1, 7-2, and 7-3 show depends on the objectives approach might be to alternate be- different types of conditioning cir- of the circuit. tween upper and lower body exercises. cuits. Soldiers should work at each By not exercising the same muscle station 45 seconds and have 15 seconds group twice in a row, each muscle has to rotate to the next station.

7-3 Figure 7-1

7-4 Figure 7-2

7-5 Figure 7-3

7-6 Calisthenics cadence, use 50 counts per minute unless otherwise directed. Calisthenics can be used to exercise most of the major muscle groups of the SAFETY FACTORS Calisthenics can be body. They can help develop coordi- While injury is always possible in used to help develop nation, CR and muscular endurance, any vigorous physical activity, few coordination. CR and flexibility, and strength. Poorly-coor- calisthenic exercises are really unsafe dinated soldiers, however, will derive or dangerous. The keys to avoiding muscular encurance, the greatest benefit from many of these injury while gaining training benefits flexibility, and strength. exercises are using correct form and intensity. Although calisthenics have some Also, soldiers with low fitness levels, value when included in a CR circuit or such as trainees, shouId not do the ad- when exercising to music, for the vanced exercises highly fit soldiers can average soldier, calisthenics such as the do. For example, with the lower back bend and reach, squat bender, lunger, properly supported, flutter kicks are knee bender, and side-straddle hop can an excellent way to condition the hip best be used in the warm-up and cool- flexor muscles. However, without sup- down periods. Exercises such as the port, the possibility of straining the push-up, sit-up, parallel bar dip, and lower back increases. It is not sensible chin-up/pull-up, on the other hand, to have recruits do multiple sets of can effectively be used in the condi- flutter kicks because they probably are tioning period to develop muscular en- not conditioned for them. On the other durance or muscular strength. hand, a conditioned Ranger company Please note that exercises such as the may use multiple sets of flutter’ kicks bend and reach, lunger, and leg spreader, with good results. which were once deleted from FM 21- The key to doing calisthenic exer- 20 because of their potential risk to the cises safely is to use common sense. exerciser, have been modified and re- Also, ballistic (that is, quick-moving) introduced in this edition. All modi- exercises that combine rotation and fications should be strictly adhered to. bending of the spine increase the risk Few exercises are inherently unsafe. of back injury and should be avoided. Nonetheless, some people, because of This is especially true if someone has predisposing conditions or injuries, had a previous injury to the back. If may find certain exercises less safe this type of action is performed, slow than others. Leaders must consider stretching exercises, not conditioning each of their soldier’s physical limita- drills done to cadence, should be used. tions and use good judgment before Some soldiers complain of shoulder letting a soldier perform these exer- problems resulting from rope climb- cises. However, for the average soldier ing, horizontal ladder, wheelbarrow, who is of sound body, following the and crab-walk exercises. These exer- directions written below will produce cises are beneficial when the soldier is satisfactory results with a minimum fit and he does them in a regular, risk of injury. progressive manner. However, a cer- Finally, some of the calisthenics tain level of muscular strength is listed below may be done in cadence. needed to do them safely. Therefore, These calisthenics are noted, and di- soldiers should progressively train to rections are provided below with re- build up to these exercises. Using such spect to the actions and cadence. When exercises for unconditioned soldiers doing exercises at a moderate cadence, increases the risk of injury and acci- use 80 counts per minute. With a slow dent.

7-7 Progression and Recovery Key Points for Safety

Other important principles for avoid- Doing safe exercises correctly im- ing injury are progression and recov- proves a soldier’s fitness with a mini- ery. Programs that try to do too much mum risk of injury. too soon invite problems. The day The following are key points for en- after a “hard” training day, if soldiers suring safety during stretching and are working the same muscle groups calisthenic exercises: and/or fitness components, they should • Stretch slowly and without pain and work them at a reduced intensity to unnatural stress to a joint. Use minimize stress and permit recovery. static (slow and sustained) stretch- The best technique is to train alter- ing for warming up, cooling down, nate muscle groups and/or fitness ballistic (bouncy or jerky) stretch- components on different days. For ing movements. example, if the Monday-Wednesday- • Do not allow the angle formed by Friday (M-W-F) training objective is the upper and lower legs to become CR fitness, soldiers can do ability less than 90 degrees when the legs group running at THR with some light are bearing weight. calisthenics and stretching. If the • A combination of spinal rotation Tuesday-Thursday (T-Th) objective and bending should generally be is muscular endurance and strength, avoided. However, if done, use soldiers can benefit from doing part- only slow, controlled movements ner-resisted exercises followed by a with little or no extra weight. slow run. To ensure balance and regularity in the program, the next week should have muscle endurance and strength development on M-W-F and training for CR endurance on T- Leaders must be aware of the vari- Th. Such a program has variety, ety of methods they may use to attain develops all the fitness components, their physical training goals. The and follows the seven principles of unit’s Master Fitness Trainer is schooled exercise while, at the same time, it to provide safe, effective training meth- minimizes injuries caused by overuse. ods and answer questions about train- Leaders should plan PT sessions to ing techniques. get a positive training effect, not to conduct “gut checks.” They should know how to correctly do all the exer- CALISTHENIC EXERCISES cises in their program and teach their soldiers to train using good form to The following are some common help avoid injuries. calisthenic exercises.

7-8 7-9 7-10 7-11 7-12 7-13 7-14 7-15 7-16 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 sessions. Figure 7-4 shows three cal- time. Using timed sets, both the well- Conditioning drills are intended to supplement isthenic conditioning drills for both conditioned and less-fit soldiers can muscular strength and the poorly conditioned and physically work themselves to their limits. endurance training fit soldiers. The drills are designed to The following conditioning drills sessions. be done progressively and are intended (Figure 7-4) are arranged according to to supplement muscular strength and the phase of training. endurance training sessions. Leaders can mix the exercises to Grass Drills provide greater intensity, based on the Grass drills are exercise movements fitness level of the soldiers being trained. that feature rapid changes in body However, they should choose and position. These are vigorous drills sequence them to alternate the muscle which, when properly done, exercise groups being worked. Soldiers should all the major muscle groups. Soldiers do each exercise progressively from 15 should respond to commands as fast as to 40 or more repetitions (20 to 60 sec- possible and do all movements at top onds for timed sets) based on their speed. They continue to do multiple level of conditioning. They may also repetitions of each exercise until the do each exercise in cadence unless next command is given. No cadence is timed sets are specified. For timed counted.

7-17 Figure 7-4

Performing grass drills can improve does all the activities so that he can CR endurance, help develop muscular gauge the intensity of the session. The endurance and strength, and speed up commands for grass drills are given in reaction time. Since these drills are rapid succession without the usual extremely 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 exercises before performing the drills and do a as vigorously and rapidly as possible, cool-down afterward. The instructor and they do each exercise until the

7-18 next command is given. Anything less ● GO This involves running in place than a top-speed performance de- at top speed on the balls of the feet. creases the effectiveness of the drills. The soldier raises his knees high, Once the drills start, soldiers do not pumps his arms, and bends forward Soldiers should do a have to resume the position of atten- slightly at the waist. warm--up before tion. The instructor uses the command ● FRONT The soldier lies prone performing grass “Up” to halt the drill for instructions or with elbows bent and palms di- drills and do a cool- rest. At this command, soldiers assume rectly under the shoulders as in the down afterward. a relaxed, standing position. down position of the push up. The Grass drills can be done in a short legs are straight and together with time. For example, they may be used the head toward the instructor. when only a few minutes are available BACK: The soldier lies flat on his for exercise or when combined with back with his arms extended along another activity. Sometimes, if time is his sides and his palms facing down limited, they are a good substitute for ward. His legs are straight and to running. gether; his feet face the instructor. Most movements are done in place. ● STOP The soldier assumes the stance The extended-rectangular formation is of a football lineman with feet best for a platoon- or company-sized spread and staggered. His left arm unit. The circle formation is more is across his left thigh; his right arm suitable for squad- or section-sized is straight. His knuckles are on the groups. ground; his head is up, and his back When soldiers are starting an exer- is roughly parallel to the ground. cise program, a 10- to 15-minute To assume the FRONT or BACK workout may be appropriate. Progres- position from the standing GO or sion is made by a gradual increase in STOP positions, the soldier changes the time devoted to the drills. As the positions vigorously and rapidly. (See fitness of the soldiers improves, the Figure 7-5.) times should be gradually lengthened To change from the FRONT to the to 20 minutes. The second drill is BACK position (Figure 7-5), the sol- harder than the first. Therefore, as dier does the following: soldiers progress in the first drill, the ● Takes several short steps to the instructor should introduce the second. right or left. If he sees that the drill needs to be Lifts his arm on the side toward longer, he can repeat the exercises or which his feet move. combine the two drills. ● Thrusts his legs vigorously to the front. STARTING POSITIONS To change from the BACK to the FRONT position, the soldier sits up After the warm-up, bring the sol- quickly. He places both hands on the diers to a position of ATTENTION. ground to the right or left of his legs. Progression with grass The drills begin with the command He takes several short steps to the rear drills is made by a GO. Other basic commands are FRONT, on the side opposite his hands. When gradual increase in BACK, and STOP. (See Figure 7-5 for his feet are opposite his hands, he the time devoted to the positions and actions associated thrusts his legs vigorously to the rear the drills. with these commands. ) and lowers his body to the ground. ● ATTENTION: The position of at (See Figure 7-5.) tention is described in FM 22-5, Drill and Ceremonies.

7-19 Figure 7-5

7-20 GRASS DRILL ONE The Swimmer

Exercises for grass drill one are From the FRONT position, extend described below and shown in the arms forward. Move the right arm Figure 7-6. and left leg up and down; then, move the left arm and right leg up and down. Bouncing Ball Continue in an alternating manner.

From the FRONT position, push up Bounce and Clap Hands and support the body on the hands (shoulder-width apart) and feet. Keep The procedure is almost the same as the back and legs generally in line and for the bouncing ball in grass drill one. the knees straight. Bounce up and However, while in the air, clap the down in a series of short, simultaneous, hands. This action requires a more upward springs from the hands, hips, vigorous bounce or spring. The push- and feet. up may be substituted for this exercise.

Supine Bicycle Leg Spreader

From the BACK position, flex the From the BACK position, raise the hips and knees. Place the palms legs until the heels are no higher than directly on top of the head, and inter- six inches off the ground. Spread the lace the fingers. Bring the knee of one legs apart as far as possible, then put leg upward toward the chest. At the them back together. Keep the head off same time, curl the trunk and head the ground. Throughout, place the upward while touching the opposite hands under the upper part of the but- elbow to the elevated knee. Repeat tocks, and slightly bend the knees to with the other leg and elbow. Continue ease pressure on the lower back. Open these movements as opposite legs and and close the legs as fast as possible. arms take turns. The curl-up may be substituted for this exercise. Knee Bender Forward Roll From the position of ATTENTION, do half-knee bends with the feet in From the STOP position, place both line and the hands at the sides. Make hands on the ground, tuck the head, sure the knees do not bend to an angle and roll forward. Keep the head less than 90 degrees. tucked while rolling.

Roll Left and Right Stationary Run

From the FRONT position, con- From the position of ATTENTION, tinue to roll in the direction com- start running in place at the GO manded until another command is command by lifting the left foot first. given. Then, return to the FRONT Follow the instructor as he counts two position. repetitions of cadence. For example, “One, two, three, four; one, two, three, GRASS DRILL TWO four.” The instructor then gives infor- mal commands such as the following: Exercises for grass drill two are “Follow me,” “Run on the toes and balls described below and shown in Figure of your feet,” “Speed it up,” “Increase 7-6. to a sprint, raise your knees high, lean

7-21 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

7-22 Guerilla Exercises instructor steps into the center and issues commands. Guerrilla exercises, which can be used to improve agility, CR endur- EXERCISE AND PROGRESSION ance, muscular endurance, and to some degree muscular strength, combine Soldiers progress by shortening the individual and partner exercises. These quick-time marching periods between drills require soldiers to change their exercises and by doing all exercises a positions quickly and do various basic second time. This produces an over- skills while moving forward. Figures load that improves fitness. 7-7 and 7-8 show these exercises. Many soldiers have not had a chance The instructor decides the duration to do the simple skills involved in Soldiers progress with for each exercise by observing its guerrilla exercises. However, they can guerilla exercises by effect on the soldiers. Depending on do these exercises easily and quickly in shortening the quick- how vigorously it is done, each exer- almost any situation. time marching periods cise should be continued for 20 to 40 The preparatory command is always between exercises and seconds. the name of the exercise, and the by doing all the The group moves in circle forma- command of execution is always “March.” exercises a second time. tion while doing the exercises. If the The command “Quick time, march” platoon exceeds 30 soldiers, concen- ends each exercise. tric circles may be used. A warm-up For the double guerrilla exercises (in activity should precede these exer- circle formation) involving two sol- cises, and a cool-down should follow diers, the commands for pairing are as them. After the circle is formed, the follows:

Figure 7-7

7-23 ● “Platoon halt.” The Engine ● “From (soldier is designated), by twos, count off.” (For example: 1- Stand with the arms straight and in 2, 1-2, 1-2.) front of the body. The arms should be ● “Even numbers, move up behind parallel to the ground with the palms odd numbers.” (Pairs are adjusted facing downward. While walking according to height and weight.) forward, bring the left knee upward to ● “You are now paired up for double the left elbow. Return to the start guerrillas.” The command “Change” position. Continuing to walk forward, is given to change the soldiers’ touch the right knee to the right elbow. positions. Recover to the start position. Be sure After the exercises are completed, to keep the arms parallel to the ground the instructor halts the soldiers and throughout the entire exercise. positions the base soldier or platoon guide by commanding, “Base man (or Double Time platoon guide), post.” He then commands “Fall out and fall in on the base Do a double-time run while main- man (or platoon guide).” taining the circle formation.

Broad Jump EXERCISE DESCRIPTIONS Brief explanations of guerrilla ex- Jump forward on both feet in a ercises follow. series of broad jumps. Swing the arms vigorously to help with the jumps. All-Fours Run

Face downward, supporting the body Straddle Run on the hands and feet. Advance forward as fast as possible by moving Run forward, leaping to the right the arms and legs forward in a coordi- with the left foot and to the left with nated way. the right foot.

Bottoms-Up Walk Hobble Hopping Take the front-leaning rest position, and move the feet toward the Hold one foot behind the back with hands in short steps while keeping the the opposite hand and hop forward. knees locked. When the feet are as On the command “Change,” grasp the close to the hands as possible, walk opposite foot with the opposite hand forward on the hands to the front- and hop forward. leaning-rest position. Two-Man Carry Crab Walk For two-man carries, soldiers are Assume a sitting position with the designated as number one (odd-num- hips off the ground and hands and feet bered) and number two (even-num- supporting the body’s weight. Walk bered). A number-one and number- forward, feet first. two soldier work as partners.

7-24 Fireman’s Carry slightly to the left with feet spread apart in a balanced position. At the Two soldiers do the carry. On com- same time, number-one soldier moves mand, number-two soldier bends at toward his partner’s left side and leans the waist, with feet apart in a balanced over his partner’s back. Number two stance. Number-one soldier moves soldier, with his left arm, reaches toward his partner. He places himself around his partner’s legs. At the same by his partner’s left shoulder and bends time, he reaches around his partner’s himself over his partner’s shoulders back with his right arm, being careful and back. When in position, number- not to grab his partner’s neck or head. two soldier, with his left hand, reaches He then stands up straight, holding his between his partner’s legs and grasps partner on his back. On command, his left wrist. On command, they move they move forward until the command forward until the command for change- for changeover. They then change over. They then change positions. The positions. fireman’s carry can also be done from the other side. Saddle-Back (Piggyback) Carry Single-Shoulder Carry On command, number-two soldier Two soldiers do the carry. On com- bends at the waist and knees with his mand, number-two soldier bends at the hand on his knees and his head up. To waist with feet apart in a balanced assume the piggyback position, num- stance. At the same time, number-one ber-one soldier moves behind his part- soldier moves toward his partner. He ner, places his hands on his partner’s places his abdominal area onto his part- shoulders, and climbs carefully onto ner’s right or left shoulder and leans his partner’s hips. As number-one over. Number-two soldier puts his soldier climbs on, number-two soldier arms around the back of his partner’s grasps his partner’s legs to help support knees and stands up. On command, him. Number-one soldier places his they move forward until the command arms over his partner’s shoulders and for changeover. They then change crosses his hands over his partner’s positions. upper chest. They move forward until Cross Carry the command for changeover is given. They then change positions. On command, number-two soldier bends over at the waist. He twists

7-25 Figure 7-8

7-26 This chapter describes obstacle When planning and building such fa- courses as well as rifle drills, log drills, cilities, designers should, at a mini- and aquatic exercises. These are not mum, consider the following guid- designed to develop specific compo- ance: nents of physical fitness. Commanders ● Secure approval from the local in- should use them to add variety to their stallation's commander. PT programs and to help soldiers de- ● Prepare a safety and health-risk as- velop motor fitness including speed, sessment to support construction agility, coordination, and related skills of each obstacle. and abilities. Many of these activities ● Coordinate approval for each ob- also give soldiers the chance to plan stacle with the local or supporting strategy, make split-second decisions, safety office. Keep a copy of the learn teamwork, and demonstrate lead- approval in the permanent records. ership. ● Monitor and analyze all injuries. ● Inspect all existing safety precau- Obstacle Courses tions on-site to verify their effectiveness. Physical performance and success in ● Review each obstacle to determine combat may depend on a soldier’s the need for renewing its approval. ability to perform skills like those There are two types of required on the obstacle course. For SAFETY PRECAUTIONS obstacle courses- this reason, and because they help develop and test basic motor skills, conditioning and obstacle courses are valuable for physi- Instructors must always be alert to confidence. cal training. safety. They must take every precau- There are two types of obstacle tion to minimize injuries as soldiers go courses--conditioning and confidence. through obstacle courses. Soldiers The conditioning course has low ob- must do warm-up exercises before stacles that must be negotiated quickly. they begin. This prepares them for the Running the course can be a test of the physically demanding tasks ahead and soldier’s basic motor skills and physical helps minimize the chance of injury. condition. After soldiers receive in- A cool-down after the obstacle course struction and practice the skills, they is also necessary, as it helps the body run the course against time. recover from strenuous exercise. A confidence course has higher, Commanders should use ingenuity more difficult obstacles than a condi- in building courses, making good use tioning course. It gives soldiers confi- of streams, hills, trees, rocks, and dence in their mental and physical other natural obstacles. They must abilities and cultivates their spirit of inspect courses for badly built ob- daring. Soldiers are encouraged, but stacles, protruding nails, rotten logs, not forced, to go through it. Unlike unsafe landing pits, and other safety conditioning courses, confidence courses hazards. are not run against time. There are steps which designers can take to reduce injuries. For example, NONSTANDARD COURSES AND at the approach to each obstacle, they OBSTACLES should post an instruction board or sign with text and pictures showing Commanders may build obstacles how to negotiate it. Landing pits for and courses that are nonstandard (that jumps or vaults, and areas under or is, not covered in this manual) in order around obstacles where soldiers may to create training situations based on fall from a height, should be filled their unit's METL. with loose sand or sawdust, All

8-1 landing areas should be raked and wide are ideal for most of them. Sharp refilled before each use. Puddles of points and corners should be elimi- water under obstacles can cause a false nated, and landing pits for jumps or sense of security. These could result in vaults must be filled with sand or saw- improper landing techniques and seri- dust. Courses should be built and ous injuries. Leaders should postpone marked so that soldiers cannot sidestep training on obstacle courses when wet obstacles or detour around them. weather makes them slippery. Sometimes, however, courses can pro- Units should prepare their soldiers vide alternate obstacles that vary in to negotiate obstacle courses by doing difficulty. conditioning exercises beforehand. Sol- Each course should be wide enough diers should attain an adequate level of for six to eight soldiers to use at the conditioning before they run the con- same time, thus encouraging competi- fidence course, Soldiers who have not tion. The lanes for the first few practiced the basic skills or run the obstacles should be wider and the conditioning course should not be al- obstacles easier than those that follow. lowed to use the confidence course. In this way, congestion is avoided and Instructors must explain and dem- soldiers can spread out on the course. onstrate the correct ways to negotiate To minimize the possibility of falls all obstacles before allowing soldiers to and injuries due to fatigue, the last run them. Assistant instructors should two or three obstacles should not be supervise the negotiation of higher, too difficult or involve high climbing. more dangerous obstacles. The em- Trainers must always be aware that phasis is on avoiding injury. Soldiers falls from the high obstacles could should practice each obstacle until they cause serious injury. Soldiers must be are able to negotiate it. Before they run in proper physical condition, closely Instructors must explain the course against time, they should supervised, and adequately instructed. and demonstrate the make several slow runs while the in- The best way for the timer to time correct ways to structor watches and makes needed the runners is to stand at the finish and negotiate all obstacles corrections. Soldiers should never be call out the minutes and seconds as before allowing soldiers allowed to run the course against time each soldier finishes. If several watches to run them. until they have practiced on all the are available, each wave of soldiers is obstacles. timed separately. If only one watch is available, the waves are started at CONDITIONING OBSTACLE COURSES regular intervals such as every 30 seconds. If a soldier fails to negotiate If possible, an obstacle course should an obstacle, a previously determined be shaped like a horseshoe or figure penalty is imposed. eight so that the finish is close to the When the course is run against time, start. Also, signs should be placed to stopwatches, pens, and a unit roster show the route. are needed. Soldiers may run the A course usually ranges from 300 to course with or without individual 450 yards and has 15 to 25 obstacles equipment. that are 20 to 30 yards apart. The obstacles are arranged so that those Obstacles for Jumping which exercise the same groups of muscles are separated from one an- These obstacles are ditches to clear other. with one leap, trenches to jump into, The obstacles must be solidly built. heights to jump from, or hurdles. (See Peeled logs that are six to eight inches Figure 8-l.)

8-2 Obstacles for Dodging between the posts are narrow so that soldiers must pick their way carefully These obstacles are usually mazes of through and around them. Lane guides posts set in the ground at irregular are built to guide soldiers in dodging intervals. (See Figure 8-2.) The spaces and changing direction.

Figure 8-1

Figure 8-2

8-3 Obstacles for Vertical Climbing and Obstacles for Horizontal Traversing Surmounting Horizontal obstacles may be ropes, These obstacles are shown at Figure pipes, or beams. (See Figure 8-4.) 8-3 and include the following: ● Climbing ropes that are 1 1/2 inches wide and either straight or knotted. ● Cargo nets. ● Walls 7 or 8 feet high. ● Vertical poles 15 feet high and 6 to 8 inches wide.

Figure 8-3

Figure 8-4

8-4 Obstacles for Crawling Obstacles for Vaulting

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

Figure 8-5

Figure 8-6

8-5 Obstacles for Balancing

Beams, logs, and planks may be used. These may span water obstacles and dry ditches, or they may be raised off the ground to simulate natural de- pressions. (See Figure 8-7.)

Figure 8-7

CONFIDENCE OBSTACLE COURSES

Confidence obstacle courses must obstacle unless it is designed for use by be built in accordance with Folio No. more than one. 1, “Training Facilities,” Corps of En- Confidence courses should accom- gineers Drawing Number 28-13-95. modate four platoons, one at each You can obtain this publication from group of six obstacles. Each platoon the Directorate of Facilities Engineer- begins at a different starting point. In ing at most Army installations. the example below, colors are used to Confidence courses can develop group the obstacles. Any similar method confidence and strength by using ob- may be used to spread a group over the stacles that train and test balance and course. Soldiers are separated into muscular strength. Soldiers do not ne- groups of 8 to 12 at each obstacle. At gotiate these obstacles at high speed or the starting signal, they proceed through against time. The obstacles vary from the course. fairly easy to difficult, and some are Soldiers may skip any obstacle they high. For these, safety nets are pro- are unwilling to try. Instructors should vided. Soldiers progress through the encourage fearful soldiers to try the course without individual equipment. easier obstacles first. Gradually, as Only one soldier at a time negotiates an their confidence improves, they can

8-6 take their places in the normal rotation. Red Group Soldiers proceed from one obstacle to the next until time is called. They then assemble and move to the next group of This group contains the first six ob- obstacles. stacles. These are described below and numbered 1 through 6 in Figure 8-8. Rules for the Course Belly Buster. Soldiers vault, jump, or climb over the log. They must be Supervisors should encourage, but warned that it is not stationary. There- not force, soldiers to try every obstacle. fore, they should not roll or rock the Soldiers who have not run the course log while others are negotiating it. before should receive a brief orienta- Reverse Climb. Soldiers climb the re- tion at each obstacle, including an ex- verse incline and go down the other planation and demonstration of the side to the ground. best way to negotiate it. Instructors Weaver. Soldiers move from one end should help those who have problems. of the obstacle to the other by weav- Trainers and soldiers should not try to ing their bodies under one bar and make obstacles more difficult by shak- over the next. ing ropes, rolling logs, and so forth. Hip-Hip. Soldiers step over each bar; Close supervision and common sense they either alternate legs or use the must be constantly used to enhance same lead leg each time. safety and prevent injuries. Balancing Logs. Soldiers step up on a Soldiers need not conform to any log and walk or run along it while one method of negotiating obstacles, keeping their balance. but there is a uniformity in the general Island Hopper. Soldiers jump from approach. Recommended ways to ne- one log to another until the obstacle is gotiate obstacles are described below. negotiated.

Figure 8-8

8-7 White Group They grasp over the top of the log with both arms, keeping the belly area in This group contains the second six contact with it. They swing their legs obstacles. These are described below over the log and lower themselves to and numbered 7 through 12 in Figure the ground. 8-9. Belly Crawl. Soldiers move forward Tough Nut. Soldiers step over each X under the wire on their bellies to the in the lane. end of the obstacle. To reduce the ten- Inverted Rope Descent. Soldiers climb dency to push the crawling surface, it the tower, grasp the rope firmly, and is filled with sand or sawdust to the far swing their legs upward. They hold the end of the obstacle. The direction of rope with their legs to distribute the negotiating the crawl is reversed from weight between their legs and arms. time to time. Braking the slide with their feet and Easy Balancer. Soldiers walk up one legs, they proceed down the rope. Sol- inclined log and down the one on the diers must be warned that they may get other side to the ground. rope burns on their hands. This ob- Tarzan. Soldiers mount the lowest log, stacle can be dangerous when the rope walk the length of it, then each higher is slippery. Soldiers leave the rope at log until they reach the horizontal lad- a clearly marked point of release. der. They grasp two rungs of the Only one soldier at a time is allowed on ladder and swing themselves into the the rope. Soldiers should not shake or air. They negotiate the length of the bounce the ropes. This obstacle re- ladder by releasing one hand at a time quires two instructors--one on the and swinging forward, grasping a more platform and the other at the base. distant rung each time. Low Belly-Over. Soldiers mount the low log and jump onto the high log.

Figure 8-9

8-8 Blue Group obstacle. The direction of negotiating This group contains the third six the obstacle is alternated. obstacles. These are described below Swing, Stop, and Jump. Soldiers gain and numbered 13 through 18 in Figure momentum with a short run, grasp the 8-10. rope, and swing their bodies forward High Step-over. Soldiers step over to the top of the wall. They release the each log while alternating their lead rope while standing on the wall and foot or using the same one. jump to the ground. Swinger. Soldiers climb over the swing Six Vaults. Soldiers vault over the logs log to the ground on the opposite side. using one or both hands. Low Wire. Soldiers move under the Wall Hanger. Soldiers walk up the wire on their backs while raising the wall using the rope. From the top of wire with their hands to clear their the wall, they grasp the bar and go bodies. To reduce the tendency to push hand-over-hand to the rope on the op- the crawling surface, it is filled with posite end. They use the rope to de- sand or sawdust to the far end of the scend,

Figure 8-10

8-9 Black Group Jump and Land. Soldiers climb the ladder to the platform and jump to the This group contains the last six ob- ground. stacles. These are described below and Confidence Climb. Soldiers climb the numbered 19 through 24 in Figure 8- inclined ladder to the vertical ladder. 11. they go to the top of the vertical ladder, Inclining Wall. Soldiers approach the then down the other side to the ground. underside of the wall, jump up and Belly Robber. Soldiers step on the grasp the top, and pull themselves up lower log and take a prone position on and over. They slide or jump down the the horizontal logs. They crawl over incline to the ground. the logs to the opposite end of the Skyscraper. Soldiers jump or climb to obstacle. Rope gaskets must be tied to the first floor and either climb the the ends of each log to keep the hands corner posts or help one another to the from being pinched and the logs from higher floors. They descend to the falling. ground individually or help one an- The Tough One. Soldiers climb the other down. The top level or roof is rope or pole on the lowest end of the off limits, and the obstacle should not obstacle. They go over or between the be overloaded. A floor must not be- logs at the top of the rope. They move come so crowded that soldiers are across the log walkway, climb the bumped off. Soldiers should not jump ladder to the high end, then climb to the ground from above the first down the cargo net to the ground. level.

Figure 8-11

8-10 Rifle Drills return soldiers to attention is “Position Rifle drills are suitable activities for of attention, move.” In exercises that end in other than fitness training while bivouacking or during extended time in the field. In the rifle-downward position, soldiers assume that position before executing most situations, the time consumed in port arms and order arms. drawing weapons makes this activity These movements are done without cumbersome for garrison use. How- command and need not be precise. ever, it is a good conditioning activity, and the use of individual weapons in Effective rifle exercises are strenuous enough to tire the arms. When the training fosters a warrior’s spirit. There are four rifle-drill exercises arms are tired, moving them with precision is difficult. that develop the upper body. They are numbered in a set pattern. The main RIFLE DRILL EXERCISES muscle groups strengthened by rifle drills are those of the arms, shoulders, The following exercises are for use and back. in rifle drills. Rifle drill is a fast-moving method of exercising that soldiers can do in as Up and Forward little as 15 minutes. With imagination, the number of steps and/or rifle exer- This is a four-count exercise done cises can be expanded beyond those at a fast cadence. (See Figure 8-12.) described here. Fore-Up, Squat EXERCISE PROGRESSION This is a four-count exercise done The rifle-drill exercise normally at a moderate cadence. (See Figure begins with six repetitions and in- 8-13.) creases by one repetition for each three periods of exercise. This rate contin- Fore-Up, Behind Back ues until soldiers can do 12 repetitions. However, the number of repetitions This is a four-count exercise done can be adjusted as the soldiers im- at a moderate cadence. (See Figure 8- prove. 14.) In exercises that start from the rifle- downward position, on the command Fore-Up, Back Bend “Move,” soldiers execute port arms and assume the starting position. At the This is a four-count exercise done at end of the exercise, the command to moderate cadence. (See Figure 8- 15.)

Figure 8-12

8-11 Figure 8-13

Figure 8-14

Figure 8-15

8-12 Log Drills The command is “Count off by sixes (or eights), count off.” Each team, in Log drills are team-conditioning turn, goes to the log rack, shoulders a Log drills are excellent exercises. They are excellent for de- log, and carries it to the exercise area. The teams form columns in front of for developing strength veloping strength and muscular endurance because they require the muscles the instructor. Holding the logs in and muscular endurance, to contract under heavy loads. They chest position, they face the instructor because they require the also develop teamwork and add variety and ground the log. Ten yards should muscles to contract to the PT program. separate log teams within the columns. Log drills consist of six different If more than one column is used, 10 under heavy loads. exercises numbered in a set pattern. yards should separate columns. The drills are intense, and teams should complete them in 15 minutes. The teams have six to eight soldiers per STARTING DOSAGE AND team. A principal instructor is re- PROGRESSION quired to teach, demonstrate, and lead the drill. He must be familiar with The starting session is six repeti- leadership techniques for conditioning tions of each exercise. The progres- exercises and techniques peculiar to log sion rate is an increase of one repeti- drills. tion for each three periods of exercise. Soldiers continue this rate until they AREA AND EQUIPMENT do 12 repetitions with no rest between exercises. This level is maintained un- Any level area is good for doing log til another drill is used. drills. All exercises are done from a standing position. If the group is larger START POSITIONS than a platoon, an instructor’s stand may be needed. The soldiers fall in facing their log, The logs should be from six to eight with toes about four inches away. inches thick, and they may vary from Figure 8-16 shows the basic starting 14 to 18 feet long for six and eight sol- positions and commands. diers, respectively. The logs should be stripped, smoothed, and dried. The 14-foot logs weigh about 300 pounds, Right-Hand Start Position, Move the 18-foot logs about 400 pounds. Rings should be painted on the logs to On the command “Move,” move the show each soldier’s position. When not left foot 12 inches to the left, and in use, the logs are stored on a rack lower the body into a flatfooted squat. above the ground. Keep the back straight, head up, and arms between the legs. Encircle the FORMATION far side of the log with the left hand. Place the right hand under the log. All soldiers assigned to a log team (See 1, Figure 8-16.) should be about the same height at the shoulders. The best way to divide a platoon is to have them form a single Left-Hand Start Position, Move file or column with short soldiers in front and tall soldiers at the rear. They This command is done the same take their positions in the column ac- way as the preceding command. cording to shoulder height, not head However, the left hand is under the height. When they are in position, they log, and the right hand encircles its far are divided into teams of six or eight. side. (See 2, Figure 8-16.)

8-13 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 the shoulder. At the same time, move the hands.

Figure 8-16

8-14 Left-Shoulder Position, Move Chest Position, Move

This command is given from the This command is given after taking left-hand-start position. On the com- the waist position. On the command mand “Move, ” pull the log upward to “Move,” shift the log to a position high the left shoulder in one continuous on the chest, bring the left arm under motion. At the same time, move the the log, and hold the log in the bend of right foot to the rear, and stand up the arms. (See 6, figure 8-17.) Keep facing right. Balance the log on the left the upper arms parallel to the ground. shoulder with both hands. (See 4, To move the log from the right to Figure 8-17.) This movement cannot the left shoulder, the command is be done from the right-hand-start “Left-shoulder position, move.” Push position. the log overhead, and lower it to the opposite shoulder. Waist Position, Move To return the log to the ground from any of the above positions, the From the right-hand-start position, command is “Start position, move.” At pull the log waist high. Keep the arms the command “Move,” slowly lower the straight and fingers laced under the log to the ground. Position the hands log. The body is inclined slightly to the and fingers so they are not under the rear, and the chest is lifted and arched. log. (See 5, Figure 8-17.)

Figure 8-17

8-15 LOG-DRILL EXERCISES Exercise 2. Forward Bender Start Position: Chest position, with The following are log-drill exer- feet about shoulder-width apart. cises. (See 2, Figure 8-18.) Cadence: Moderate. Exercise 1. Two-Arm Push-Up Movement A four-count exercise; Start Position: Right- or left- at the count of -- shoulder position, with feet about “One’’-Bend forward at the waist shoulder-width apart. (See 1, Fig- while keeping the back straight ure 8-18.) and the knees slightly bent. Cadence: Moderate. “Two’’-Recover to the start posi- Movement: A four-count exercise; tion. at the count of -- ‘Three’’-Repeat the action of count “One’’-Push the log overhead until one. the elbows lock. “Four’’-Recover to the start posi- “Two’’-Lower the log to the option. posite shoulder. “Three’’-Repeat the action of count one. “Four’’-Recover to the start position.

Figure 8-18

8-16 Exercise 3. Straddle Jump Exercise 4. Side Bender Start Position Right- or left-shoul- Start Position: Right-shoulder po- der position, with feet together, sition with the feet about shoul- and fingers locked on top of the log. der-width apart. (See 4, Figure Pull the log down with both hands to 8- 19.) keep it from bouncing on the shoul- Cadence Moderate. der. (See 3, Figure 8-19.) Movement: A four-count exercise; Cadence: Moderate. at the count of-- Movement A four-count exercise; “One’’-Bend sideward to the left at the count of-- as far as possible, bending the “One’’-Jump to a side straddle. left knee. “Two’’-Recover to the start posi- “Two’’-Recover to the start position. tion. ‘Three’’-Repeat the action of count “Three’’-Repeat the action of one. count one. “Four’’-Recover to the start posi- “Four’’-Recover to the start position. tion. NOTE: After doing the required number of repetitions, change shoulders and do an equal number to the right side.

Figure 8-19

8-17 Exercise 5. Half-Knee Bend Exercise 6. Overhead Toss (NOTE: Start Position: Right- or left- Introduce this exercise only after shoulder position, with feet about soldiers have gained experience and shoulder-width apart, and fingers strength by doing the other exercises locked on top of the log. (See 5, for several sessions.) Figure 8-20.) Start Position: Right-shoulder po- Cadence: Slow. sition with the feet about shoul- Movement: A four-count exercise; der-width part. The knees are at a at the count of -- quarter bend. (See 6, Figure 8-20.) “One’’-Flex the knees to a half- Cadence: Moderate. knee bend. Movement: A four-count exercise; “Two’’-Recover to the start posi- at the count of -- tion. “One’’-Straighten the knees and “Three’’-Repeat the action of toss the log about 12 inches count one. overhead. Catch the log with “Four’’-Recover to the start po- both hands, and lower it toward sition. the opposite shoulder. As the log (NOTE: Pull forward and down- is caught, lower the body into a ward on the log throughout the exer- quarter bend. cise. ) “Two’’-Again, toss the log into the air and, when caught, return it to the original shoulder. “Three’’-Repeat the action of count one. “Four’’-Recover to the start position.

Figure 8-20

8-18 Aquatic Exercise SAMPLE TRAINING PROGRAM

Aquatics is a mode of physical ‘Warm-Up training which helps one attain and maintain physical fitness through ex- As in any PT session, a warm-up is ercises in the water. It is sometimes required. It can be done in the water called slimnastics. Aquatic training or on the deck. Allow five to seven can improve muscular endurance, CR minutes for the warm-up. endurance, flexibility, coordination, and muscular strength. Conditioning Phase Because of its very low impact to the body, an aquatic exercise program is Soldiers should exercise vigorously ideal for soldiers who are overweight to get a training effect. Energetic and those who are limited due to music may be used to keep up the painful joints, weak muscles, or pro- tempo of the workout. The following files. The body’s buoyancy helps are some exercises that can be used in minimize injuries to the joints of the an aquatic workout. (See Figure 8-21.) lower legs and feet. It exercises the Side Leg-Raises. Stand in chest to whole body without jarring the bones shoulder-deep water with either side and muscles. Leaders can tailor the of the body at arm’s length to the wall variety and intensity of the exercises to of the pool, and grasp the edge with the needs of all the soldiers in the unit. the nearest hand. Raise the outside leg Aquatic training is a good supple- sideward and upward from the hip. ment to a unit’s PT program. Not only Next, pull the leg down to the starting is it fun, it exposes soldiers to water position. Repeat these actions. Then, and can make them more comfortable turn the other side of the body to the around it. Most Army installations wall, and perform the exercise with have swimming pools for conducting the other leg. DURATION: 30 seconds aquatic, physical training sessions. (15 seconds per leg). Leg-Over. Stand in chest-to shoul- SAFETY CONSIDERATIONS der-deep water, back facing the wall of the pool. Reach backward with the One qualified lifeguard is needed arms extended, and grasp the pool’s for every 40 soldiers at all aquatic edge. Next, raise one leg in front of training sessions. Nonswimmers must the body away from the wall, and remain in the shallow end of the pool. move it sideward toward the other leg They should never exercise in the deep as far as it can go. Then, return the leg end with or without flotation devices. to the front-extended position, and lower it to the starting position. Repeat EQUIPMENT these actions with the other leg, and continue to alternate legs. DURA- Soldiers normally wear swim suits TION: 30 seconds ( 15 seconds per leg). for aquatics, but they can wear boots Rear Leg Lift. Stand in chest-to and fatigues to increase the intensity of the activities. The following equip- shoulder-deep water with hands on ment is optional for training: the pool’s edge, chest to the wall. Raise one leg back and up from the hip, ● Goggles. extend it, and point the foot. Then, ● Kickboard. pull the leg back to the starting posi- ● Pull buoy. tion. Alternate these actions back and ● Ear/nose plugs. forth with each leg. DURATION: 20 ● Fins. seconds (10 seconds each leg). ● Hand paddles.

8-19 Figure 8-21

8-20 Alternate Toe Touch. Stand in nate left and right arm action. DURA- waist-deep water. Raise the left leg as TION: 2 minutes. in kicking while touching the elevated Bouncing. Stand in chest-deep toe with the right hand. At the same water, arms at sides. Bounce on the left time, rotate the head toward the left foot while pushing down vigorously shoulder, and push the left arm back- with both hands. Repeat the action ward through the water. Alternate with the right foot. Alternate bounc- these actions back and forth with each ing on the left and right foot. DURA- leg and opposite hand. DURATION 2 TION: 2 minutes. minutes. Bounding in Place with Alternate Side Straddle Hop. Stand in waist- Arm Stretch, Forward. Bound in deep water with hands on hips and feet place in waist-deep water using high together. Jump sideward and land with knee action. Stretch the right arm far feet about two feet apart. Then, return forward when the left knee is high and to the starting position, and repeat the the left arm is stretched backward. jumping action. DURATION 2 min- When the position of the arm is re- utes. versed, simulate the action of the Stride Hop. Stand in waist-deep crawl stroke by pulling down and water with hands on hips and feet through the water with the hand. together. Jump, moving the left leg DURATION 1 minute. forward and right leg backward. Then, Poolside Knees Up, Supine. Stand jump again moving the right leg for- in chest-to shoulder-deep water, back ward and left leg backward. Repeat against the wall of the pool. Extend these actions. DURATION 2 minutes. the arms backward, and grasp the The Bounce. Stand in waist-deep pool’s edge. With feet together, ex- water with hands on hips and feet tend the legs in front of the torso, and together. Jump high with feet together. assume a supine position. Then with Upon landing, use a bouncing motion, the legs together, raise the knees to and repeat the action. DURATION: 1 the chin. Return to the starting posi- minute. tion, and repeat the action. DURA- Rise on Toes. Stand in chest-to TION: 2 minutes (maximum effort). shoulder-deep water with arms at sides Twisting Legs, Supine. Stand in and feet together. Rise up using the chest-to shoulder-deep water, back toes. Then, lower the body to the against the wall of the pool. Extend the starting position. Repeat the action. arms backward, and grasp the pool’s DURATION: 1 minute. edge. With feet together, extend the Side Bender. Stand in waist-deep legs in front of the torso, and assume water with the left arm at the side and a supine position. Then, twist the legs the right arm extended straight over- slowly to the left, return to the starting head. Stretch slowly, bending to the position, and twist the legs slowly to left. Recover to the starting position, the right. Repeat this twisting action. and repeat the action. Next, reverse to DURATION: 1 minute (2 sets, 30 the right arm at the side and the left seconds each). arm extended straight overhead. Re- peat the stretching action to the right Scissor Kick. Float in chest- to side. DURATION: 1 minute. shoulder- deep water on either side of Walking Crawl. Walk in waist- to the body with the top arm extended, chest-deep water. Simulate the over- hand holding the pool’s edge. Brace hand crawl stroke by reaching out with the bottom hand against the pool’s wall the left hand cupped and pressing the with feet below the water’s surface. water downward to the thigh. Repeat Next, assume a crouching position by the action with the right hand. Alter- gringing the heels toward the hips by

8-21 bending the knees. Then, straighten The Engine. Stand in chest-to and spread the legs with the top leg shoulder-deep water, arms straight and extending backward. When the legs are in front of the body and parallel to the extended and spread, squeeze them water with the palms facing down- back together (scissoring). Pull with ward. While walking forward, raise the top hand, and push with the the left knee to the left elbow, then bottom hand. The propulsive force of return to the starting position. Con- the kick will tend to cause the body to tinuing to walk forward, touch the rise to the water’s surface. DURA- right knee to the right elbow, and TION 1 minute (2 sets, 30 seconds return to the starting position. Be sure each, maximum effort). to keep the arms parallel to the water Push Away. Stand in chest-to throughout the exercise. DURATION shoulder-deep water facing the pool’s 1 to 2 minutes (2 sets). wall and at arm’s length from it. Grasp Cool-Down the pool’s edge, and bend the arms so that the body is leaning toward the wall of the pool. Vigorously push the This is required to gradually bring the body back to its pre-exercise state. chest back from the wall by straightening the arms. Then, with equal It should last from five to seven min- vigor, pull the upper body back to the utes. wall. Repeat these actions. DURA- TION: 2 minutes (maximum effort). Gutter Push-Ups. Stand in chest- to shoulder- deep water facing the pool’s wall. Place the hands on the edge or gutter of the pool. Then, raise the body up and out of the water while extending the arms. repeat this action. DURATION: 2 minutes (4 sets, 30 seconds each with 5-second rests between sets).

Front Flutter Kick. Stand in chest- to shoulder-deep water facing the pool’s wall. Grasp the pool’s edge or gutter and assume a prone position with legs extended just below the water’s surface. Then, kick flutter style, toes pointed, ankles flexible, knee joint loose but straight. The Iegs should simulate a whip’s action. DURATION 1 minute (2 sets, 30 seconds each). Running. Move in a running gait in chest-to shoulder-deep water with arms and hands under the water’s surface. This activity can be stationary, or the exerciser may run from poolside to poolside. Runners must concentrate on high knee action and good arm movement. DURATION 10 to 20 minutes.

8-22 Physical fitness is one of the foun- Factors that affect the content of dations of combat readiness, and main- the sports program differ at every taining it must be an integral part of Army installation and unit. Initiative every soldier’s life. This chapter dis- and ingenuity in planning are the most cusses competitive fitness activities vital assets. They are encouraged in and athletic events that commanders the conduct of every program. can use to add variety to a unit’s physical fitness program. There is also OBJECTIVES a section on developing a unit intramu- A well-organized and executed ral program. Athletic and competi- intramural program yields the follow- tive fitness activities are sports events ing: which should only be used to supple- • Team spirit, the will to win, confi- ment the unit’s PT program. They should never replace physical training dence, aggressiveness, and team- and conditioning sessions but, rather, work. All are vital to combat effec- should exist to give soldiers a chance tiveness. for healthy competition. Only through • A change from the routine PT pro- consistent, systematic physical condi- gram. tioning can the fitness components be developed and maintained. • The chance for all soldiers to take Crucial to the success of any pro- part in organized athletics. gram is the presence and enthusiasm of ORGANIZATION the leaders who direct and participate in it. The creativity of the physical The command level best suited to training planners also plays a large role. organize and administer a broad intra- Competitive fitness and athletic activi- mural program varies according to a ties must be challenging. They must be unit’s situation. If the objective of presented in the spirit of fair play and maximum participation is to be good competition. achieved, organization should start at It is generally accepted that com- company level and then provide competitive sports have a tremendous posi- petition up through higher unit levels. tive influence on the physical and Each command level should have its emotional development of the partici- own program and support the next pants. Sports competition can enhance higher program level. Competitive fitness a soldier’s combat readiness by pro- To successfully organize and con- activities help in the moting the development of coordina- duct an intramural program, develop- tion, agility, balance, and speed. Com- ers should consider the following fac- development of petitive fitness activities also help de- tors and elements. assets that are vital to velop assets that are vital to combat ef- combat effectiveness. fectiveness. These include team spirit, Authority the will to win, confidence, toughness, aggressiveness, and teamwork. The unit commander should pub- lish and endorse a directive giving au- Intramural thorization and guidance for a sports program. A detailed SOP should also The Army’s sports mission is to give be published. all soldiers a chance to participate in sports activities. A unit-level intra- Personnel mural program can help achieve this important goal. DA Pam 28-6 de- Leaders at all levels of the intramu- scribes how to organize various unit- ral program should plan, organize, and level intramural programs. supervise it. Appointments at all

9-1 echelons should be made for at least prepare a budget in which they justify one year to provide continuity. The each sports activity separately. The commander must appoint a qualified budget must include special equip- person to be the director, regardless of ment, supplies, awards, pay for offi- Commanders can the local situation, type, and size of the cials, and other items and services. unit. The director must be a good or- Units can reduce many of their costs stimulate soldiers to ganizer and administrator and must by being resourceful. participate in have time to do the job correctly. He competitive athletics by should also have a sense of impartial- AWARD SYSTEM ity and some athletic experience. using an award system. Commanders should form an intra- Commanders can stimulate units mural sports council in units of battal- and soldiers to participate in competi- ion size or larger and should appoint tive athletics by using an award sys- members or require designated unit tem. One type is a point-award system representatives. The council should where teams get points based on their meet at least once a month or as often win/loss records and/or final league as the situation requires. The council standings. This reflects the unit’s serves as an advisory body to the unit standings in the overall intramural commander and intramural director. It sports program. The recognition will gives guidance about the organization help make units and individuals par- and conduct of the program. ticipate throughout the year. Trophies can then be given for overall perform- Facilities and Equipment ance and individual activities.

Adequate facilities and equipment PROGRAM PLANNING must be available. When facilities are limited, leaders must plan activities to A successful program depends on ensure their maximum use. In all sound plans and close coordination cases, activities must be planned to between the units involved. The ensure the safety of participants and intramural director should meet with spectators. subordinate commanders or a sports representative to determine what pro- Funds and Budget gram of activities is compatible with the mission and training activities of Adequate funds are essential to each unit. Unless they resolve this successfully organize and operate a issue, they may not get command sports program. Therefore, before- support which, in turn, could result in hand, organizers must determine how forfeitures or lack of participation. much money is available to support it. The less-popular activities may not be To justify requests for funds they must supported because of a lack of interest.

9-2 Evaluations • Funds. Determine how much each unit can spend on the intramural Before the program is developed, program. leaders must study the training and • Personnel. Assess how many people availability situation at each unit level. are needed to run the program. The They should include the following list should include a director and as items in a survey to help them deter- sistants, sports council, officials, mine the scope of the program and to and team captains, as well as volun develop plans: teers for such tasks as setting up a ● General. Evaluate the commander’s playing field. attitude, philosophy, and policy • Coordination. Coordinate with the about the sports program. Under units’ operations sections to avoid stand the types of units to be conflict with military training sched served, their location, the climate, ules. and military responsibilities. • Activities. The intramural director ● Troops. Determine the following: should plan a tentative program of 1) number and types of personnel; activities based on the season, local 2) training status and general duty situation, and needs and interests of assignment; 3) special needs, inter- the units. Both team and individual ests, and attitudes. sports should be included. Some ● Time available. Coordinate the team sports are popular at all levels time available for the sports pro- and need little promotional effort gram with the military mission. for success. Among these are vol- Determine both the on-duty and leyball, touch football, basketball, off-duty time soldiers have for taking and softball. Some individual com- part in sports activities. petitive sports have direct military ● Equipment. Consider the equip- value. They include boxing, wres- ment that will be needed for each tling, track and field, cross country, sport. triathlon, biathlon, and swimming. ● Facilities. Determine the number, While very popular, these sports are type, and location of recreational harder to organize than team sports. facilities both within the unit and in See Figures 9-1 and 9-2 for a list of those controlled by units at higher sports activities. levels.

9-3 Figure 9-1

Figure 9-2

9-4 Table 9-1

Functions ● Make a printed schedule. Using scheduling forms makes this job Once the evaluations have been easier. The form should include made, the following functions should game number, time, date, court or be performed: field, and home or visiting team. ● Make a handbook. An intramural Space for scores and officials is also handbook should be published at helpful. Championship games or each level of command from instal- matches should be scheduled to lation to company to serve as a take place at the best facility. standing operating procedure (SOP). This handbook should include the Unit Activities essential elements listed in Table 9-1 above. The following games and activities ● Plan the calendar. Local situations may be included in the unit’s PT and normal obstacles may conflict program, They are large-scale activi- with the intramural program. How ties which can combine many compo- ever, a way can be found to provide nents of physical and motor fitness. In a scheduled program for every sea- addition, they require quick thinking son of the year. and the use of strategy. When played ● Choose the type of competition. vigorously, they are excellent activi- Intramural directors should be able ties for adding variety to the program. to choose the type of competition best suited for the sport and local circumstances. They should also NINE-BALL SOCCER know how to draw up tournaments. Unless the competition must take The object of this game is for each place in a short time, elimination of a team’s five goalies to have one tournaments should not be used. ball. The round-robin tournament has the greatest advantage because indi- Players viduals and teams are never elimi- nated. This type of competition is There are 25 to 50 players on each adaptable to both team and individ- team, five of whom are goalies. The ual play. It is appropriate for small other players are divided into four numbers of entries and league play equal groups. The goalies play be- in any sport. tween the goal line and 5-yard line of

9-5 a standard football field. The other There are no time-outs except in four groups start the game between the case of injury, which is signaled by two designated 10-yard segments of the sharp whistle blasts. The teams change field. (See Figure 9-3.) The goalies positions on the field after each set. and all other players must stay in their Team members move to different zones assigned areas throughout the game. after the set. The only exceptions are midfielder who stand between the 35- and 45- Rules yard lines. These players may occupy both their assigned areas and the 10- A ball is played along the ground or yard free space at the center of the over any group or groups of players. field. The ball may travel any distance if it is played legally. The Game Goalies may use their hands in playing the ball and may give a ball to The game starts with all players other goalies on their team. For a set inside their own areas and midfielder to officially end, each goalie must have on their own 40-yard line. The nine a ball. balls are placed as follows. Four are on If players engage in unnecessary each 45-yard line with at least five roughness or dangerous play, the refe- yards between balls. One is centered ree removes them from the game for on the 50-yard line. The signal to start the rest of the set and one additional play is one long whistle blast. Players set. He also removes players for the must pass the balls through the oppos- rest of the set if they step on or over a ing team’s defenses into the goal area boundary or sideline or use their hands using only their feet or heads. The outside the goal area. first team whose goalies have five balls If a goalie steps on or over a wins a point. The game then stops, and boundary or sideline, the referee takes the balls are placed for the start of a the ball being played plus another ball new set. The first team to score five from the goalie’s team and gives these points wins. balls to the nearest opposing player. If

Figure 9-3

9-6 the team has no other ball in the goal The Game area, the referee limits the penalty to the ball that is being played. The object of the game is to send If a ball goes out of bounds, the the ball over the opponent’s goal line referee retrieves it. The team that by pushing, rolling, passing, carrying, caused it to go out of bounds or over or using any method other than kick- the goal line loses possession. The ing the ball. referee puts the ball back into play by The game begins when the ball is rolling it to the nearest opposing player. placed on the centerline with the opposing captains three feet away from PUSHBALL it. The other players line up 45 feet from the ball on their half of the field. This game requires a large pushball At the referee’s starting whistle, the that is five to six feet in diameter. It captains immediately play the ball, also requires a level playing surface and their teams come to their aid. that is 240 to 300 feet long and 120 to At quarter time, the ball stays dead 150 feet wide. The length of the field for two minutes where it was when the is divided equally by a center line. quarter ended. At halftime, the teams Two more lines are marked 15 feet exchange goals, and play resumes as if from and parallel to the end lines and the game were beginning. extending across the entire field. (See A team scores a goal when it sends Figure 9-4.) the ball across the opposing team’s end line. A goal counts five points. The Players team that scores a goal may then try for an extra point. For the extra point, There are 10 to 50 soldiers on each the ball is placed on the opposing of two teams. team’s 5-yard line, and the teams line

Figure 9-4

9-7 up across the field separated by the fields. Team commanders assess the width of the ball. Only one player may situation on the fields and distribute place his hands on the ball. The player their soldiers accordingly. The com- who just scored is directly in front of mander decides the number of soldiers the ball. At the referee’s signal, the used, within limits imposed by the ball is put into play for one minute. If rules. This number may be adjusted any part of the ball is driven across the throughout the game. Play on both goal line in this period, the offense fields occurs at the same time, but each scores one point. The defense may not game progresses independently. At the score during the extra point attempt. end of play, a team’s points from both The game continues until four 10- fields are added together to determine minute quarters have been played. the overall winner. Rest periods are allowed for two min- This game requires two pushballs utes between quarters and five min- that are five to six feet in diameter. utes at halftime. Pull-over vests or jerseys of two different colors are used by each team for Rules a total of four different colors. Start- ers and reserves should be easily dis- Players may use any means of tinguishable. Starters and substitutes interfering with the opponents’ prog- should wear vests of one color, while ress except striking and clipping. the team commander and reserves wear Clipping is throwing one’s body across vests of the second color. the back of an opponent’s legs as he is Players may wear any type of ath- running or standing. Force may le- letic shoes except those with metal gally be applied to all opponents whether cleats. Combat boots may be worn, but they are playing the ball or not. A extra caution must be used to prevent player who strikes or clips an opponent injuries caused by kicking or stepping is removed from the game, and his on other players. Soldiers wearing team is penalized half the distance to illegal equipment may not play until its goal. the problem has been corrected. When any part of the ball goes out The playing area is two lined-off of bounds, it is dead. The teams line fields. These are 240 to 300 feet long up at right angles to the sidelines. by 120 to 150 feet wide. They are They should be six feet apart at the separated lengthwise by a 20-foot- point where the ball went out. The wide divider strip. The length of each referee tosses the ball between the field is divided equally by a centerline teams. that is parallel to the goal lines. Lines When, for any reason, the ball is are also marked 45 feet from each side tied up in one spot for more than 10 of the centerline and parallel to it. The seconds, the referee declares it dead. lines extend across both fields. Di- He returns the ball into play the same mensions may be determined locally way he does after it goes out of based on available space and the number bounds. of players. The space between the fields is the team area. Each team STRATEGY PUSHBALL occupies the third of the team space that immediately adjoins its initial Strategy pushball is similar to push- playing field. ball except that it is played on two Time periods should be adjusted to adjacent fields, and opposing teams suit weather conditions and soldiers’ supply soldiers to the games on both fitness levels.

9-8 Players Runners serve at least one period; they may not play during that period. There are 25 to 40 soldiers on each They are allowed on the field only team. A typical, 25-member team has during breaks in play after a dead ball the following: or goal. One team commander. He is respon- Reserves are used at any point in sible for overall game strategy and the game on either field and are com- for determining the number and po- mitted as individuals or groups. They sitions of players on the field. may enter or leave the playing field at Sixteen starting members. Eight are any time whether the ball is in play or on each field at all times; one is not. Team commanders may enter the appointed field captain. game as reserves if they see the need Four reserve members. These are for such action. players the team commander des- Reserves, substitutes, and starting ignates as reinforcements. members may be redesignated into any Three substitutes. These are re- of the other components on a one-for- placements for starters or reserves. one basis only during dead balls, in- One runner. He is designated to jury time-outs, or quarter- and half- convey messages from the team time breaks. A reserve may become commander to field captains. a starter by switching vests with an The proportion of soldiers in each original starter, who then becomes a category stays constant regardless of reserve. the total number on a team. Before the When possible, senior NCOS and event, game organizers must coordi- officers from higher headquarters or nate with participating units and agree other units should be used as officials. on the number on each team. Players must not question an official’s

Figure 9-5

9-9 authority during play. Otherwise, the A substitute may not start to play until game can quickly get out of control. the player being replaced leaves the Chain-of-command personnel field. should act as team commanders and When any part of the ball goes out field captains whenever possible. of bounds, it is dead. The teams line up at right angles to the sidelines; they are 10 feet apart at the point where the The Game ball went out of bounds. The referee places the ball between the teams at a The object is to propel the ball over point 15 feet inside the sideline. Play the opponent’s goal line by pushing, resumes when the referee blows the rolling, passing, carrying, or using any whistle. means other than kicking. When the ball gets tied up in one The game is officiated by two refe- spot for more than 10 seconds for any rees on each field, a chief umpire, and reason, the referee declares it dead. He a scorekeeper. Referees concentrate restarts play as with an out-of-bounds on player actions so that they can dead ball, except that he puts the ball quickly detect fouls and assess penal- on the spot where it was stopped. ties. The chief umpire and score- Time does not stop for dead balls or keeper occupy any area where they goals. Play continues on one field can best officiate the games. The chief while dead balls are restarted on the umpire monitors the use of substitutes other. and reserves and ensures smooth prog- At each quarter break, the ball stays ress of the games on both fields. The on the spot where it was when the number of officials may be increased quarter ended. The next quarter, sig- if teams have more than 25 players. naled by the scorekeeper, starts as it Referees use their whistles to stop and does after a ball goes out of bounds. At start play except at the start and end of halftime the teams exchange goals, and each quarter. The scorekeeper, who play resumes as if the game were times the game with a stopwatch, starts beginning. and ends each quarter and stops play A goal is scored when any part of for injuries with some noisemaker the ball breaks the plane of the goal other than a whistle. He may use such line between the sidelines. A goal devices as a starter’s pistol, klaxon, or counts one point. At the end of the air horn. fourth quarter, the points of each team The game begins after the ball is from both fields are added together to placed on each field’s center mark. determine the winner. Opposing field captains are three feet If there is a tie, a three-minute from the ball (six feet from the center- overtime is played. It is played the line). The rest of the starters are lined same as in regulation play, but only one up 45 feet from the ball on their half field is used, with starting squads from of the field. (See Figure 9-5.) At the both teams opposing each other. For scorekeeper’s signal, field captains control purposes, no more than 15 immediately play the ball, and their players per team are allowed on the teams come to their aid. field at once. The team with more Starters may be exchanged between points at the end of the overtime wins the fields if the minimum number of the game. If the game is still tied when starters or substitutes per field is time expires, the winner is the team maintained. that has gained more territory. Substitutes may enter the game only The game continues until four 10- during breaks in play after a dead minute quarters have been played. ball, goal, or time-out for injury. There is a 10-minute halftime between

9-10 the second and third quarters. The the referee judges to be excessive and clock stops at quarter breaks and blatant. It is also called against a halftime. Time-out is allowed only for player on the sidelines who interferes serious injury. Play is then stopped on with the ball or with his opponents on both fields. the field. A player who violates these rules should be removed from the Rules game and made to run one lap around both playing fields. A penalized Players may use any means of inter- player leaves the team shorthanded fering with their opponents’ progress, until he completes the penalty lap and but they are penalized for striking or the next break in play occurs on the clipping opponents or throwing them field from which he was removed. to the ground. These penalties are The penalized player or a substitute enforced by the referees. Force maybe then enters the game. Referees and legally applied to any opponent whether the chief umpire may, at their discre- or not they are playing the ball. Block- tion, eject any player who is a chronic ing is allowed if blockers stay on their violator or who is judged to be danger- feet and limit contact to the space ous to other players, Once ejected, the between waist and shoulders. Blockers player must leave both the field of may not swing, throw, or flip their play and team area. Substitutes for elbows or forearms. Tackling opposing ejected players may enter during the soldiers who are playing the ball is next break in play that follows a goal allowed. The chief umpire or any scored by either team. They enter on referee may call infractions and im- the field from which the players were pose penalties for unsportsmanlike ejected. conduct or personal fouls on either field. Penalties may also be called for BROOM-BALL HOCKEY infractions committed on the field or sidelines during playing time, quarter- This game is played on ice or a and halftime breaks, and time-outs. frozen field using hockey rules. Play- Personal fouls are called for the fol- ers wear boots with normal soles and lowing: carry broom-shaped sticks with which ● Illegal blocking (below an oppo- they hit the ball into the goals. nent’s waist). The object of this game is for teams ● Clipping (throwing the body across to score goals through the opponent’s the back of the opponent’s legs as he defenses. Using only brooms, players is running or standing). pass the ball through the opposing ● Throwing an opponent to the ground team to reach its goal. The first team (that is, lifting and dropping or to score five points wins. Broom ball slamming a player to the ground in provides a good cardiorespiratory work- stead of tackling cleanly). out. ● Spearing, tackling, or piling on an opponent who is already on the Players ground. ● Striking or punching with closed There are 15 to 20 players on each fist(s). team. One is a goalie and the others are ● Grasping an opponent’s neck or divided into three equal groups. The head. goalie plays in the goal area of a ● Kicking. standard soccer or hockey field or ● Butting heads. along the goal line if the two opposing Unsportsmanlike conduct is called goals are the same size. One soccer for abusive or insulting language that ball, or some other type of inflated

9-11 ball, is used. The players need no times. Only goalies may use their padding. hands to play the ball, but they must The three groups begin the game in always keep control of their sticks. center field. All players must stay in Other players must stay in their re- their designated space throughout the spective zones of play (Attack, De- game. A diagram of the field is shown fense, Centerfield). The ball is played at Figure 9-6. along the ground or over one or more groups of players. It may travel any The Game distance as long as it is legally played. The referee calls infractions and The face-off marks the start of the imposes penalties. Basic penalties are game, the second half, and the restart those called for the following: of play after goals. Each half lasts 15 ● Unnecessary roughness or danger- minutes. For the face-off, each player ous play. (The player is removed is on his own half of the field. All from the game; he stays in the players, except the two centers, are penalty box for two minutes.) outside the center circle. The referee ● Ball out-of-bounds. (The team that places the ball in the center of the caused it to go out loses posses- circle between the two centers. The sion, and the opposing team puts the signal to begin play is one long blast on ball back into play by hitting it to the whistle. The ball must travel the nearest player.) forward and cross the center circle ● Use of hands by a player other than before being played by another player. a goalie. (The player must stay in There are no time-outs except for the penalty box one minute.) injury. The time-out signal is two ● Improper crossing of boundaries. sharp whistle blasts. (When a member of the team in possession of the ball crosses the bound Rules ary line of his zone of play, possession will be awarded to the other All players, including goalies, must team.) stay inside their legal boundaries at all

Figure 9-6

9-12 Orienteering markers are to reach. Whoever collects the most points within a designated Orienteering is a competitive form time is the winner. Points are de- of land navigation. It combines map ducted for returning late to the finish Orienteering combines reading, compass use, and terrain study area. map reading, compass with strategy, competition, and exercise. This makes it an excellent activity LINE ORIENTEERING use, and terrain study for any training schedule. with strategy, An orienteering course is set up by Line orienteering is excellent for competition, and placing control points or marker signs training new orienteers. The route is over a variety of terrain. The orienteer premarked on the map, but check- exercise. or navigator uses a detailed topogra- points are not shown. The navagator phical map and a compass to negotiate tries to walk or run the exact map the course. The map should be 1:25,000 route. While negotiating the course, he scale or larger. A liquid-filled orien- looks for checkpoints or control-marker teering compass works best. The base signs. The winner is determined by of the compass is transparent plastic, the time taken to run the course and and it gives accurate readings on the the accuracy of marking the control run. The standard military, lensatic points when they are found. compass will work even though it is not specifically designed for the sport. ROUTE ORIENTEERING The best terrain for an orienteering course is woodland that offers varied This variation is also excellent for terrain. Several different courses can beginners. The navigator follows a be setup in an area 2,000 to 4,000 yards route that is clearly marked with signs square. Courses can be short and or streamers. While negotiating the simple for training beginners or longer course, he records on the map the and more difficult to challenge the route being taken. Speed and accuracy advanced competitors. of marking the route determine the The various types of orienteering winner. are described below. NIGHT ORIENTEERING CROSS-COUNTRY ORIENTEERING Competitors in this event carry This popular type of orienteering is flashlights and navigate with map and used in all international and champi- compass. The night course for cross- onship events. Participants navigate to country orienteering is usually shorter a set number of check or control points than the day course. Control points are in a designated order. Speed is impor- marked with reflective material or dim tant since the winner is the one who lights. Open, rolling terrain, which is reaches all the control points in the poor for day courses, is much more right order and returns to the finish challenging at night. area in the least time. URBAN ORIENTEERING SCORE ORIENTEERING Urban orienteering is very similar Quick thinking and strategy are to traditional types, but a compass, major factors in score orienteering. A topographical map, and navigation skills competitor selects the check-points to are not needed. A course can be set up find based on point value and location. on any installation by using a map of Point values throughout the course are the main post or cantonment area. high or low depending on how hard the Soldiers run within this area looking

9-13 for coded location markers, which are Participants and Rules numbered and marked on the map before the start. This eliminates the Urban orienteering is conducted need for a compass. Soldiers only need during daylight hours to ensure safety a combination map-scorecard, a watch, and make the identification of check- and a pencil. (Figure 9-7 shows a point markers easy. Soldiers form two- sample scorecard.) man teams based on their APFT 2- Urban orienteering adds variety mile-run times. Team members should and competition to a unit’s PT pro- have similar running ability. A handi- gram and is well suited for an intra- cap is given to slower teams. (See Fig- mural program. It also provides a good ure 9-8.) At the assembly area, each cardiovascular workout. team gets identical maps that show the

Figure 9-7

9-14 location of markers on the course. Playing the Game Location markers are color-coded on the map based on their point value. Once the soldiers have been as- The markers farthest from the assem- signed a partner, the orienteering bly area have the highest point values. marshal briefs them on the rules and The maps are labeled with a location objectives of the game. He gives them number corresponding to the location their time limitations and a reminder marker on the course. A time limit is about the overtime penalty. He also given, and teams finishing late are gives each team a combination map/ penalized. Five points are deducted scorecard with a two-digit number on for each minute a team is late. While it to identify their team. When a team on the course, team members must stay reaches a location marker, it records together and not separate to get two on the scorecard the letters that corre- markers at once. A team that separates spond to its two-digit number. is disqualified. Any number of sol- Point values of each location marker diers may participate, the limiting fac- are also annotated on the scorecard. tors being space and the number of When the orienteering marshal signals points on the course. the start of the event, all competitors

Figure 9-8

9-15 Figure 9-9

leave the assembly area at the same while running across streets and to time. One to two hours is the optimal emphasize that team members should time for conducting the activity. A always stay together. sample location marker is shown at Figure 9-9. For this example, team number 54 Set Up and Materials found the marker. The letters corresponding to 54 are LD, so they place The course must be well thought out “LD” on line 39 of their scorecard. and set up in advance. Setting up This line number corresponds to the requires some man-hours, but the course location’s marker number. When the can be used many times. The major location marker code is deciphered, tasks are making and installing location the team moves on to the next marker markers and preparing map/scorecard of its choice. Each team goes to as combinations. Once the location marker many markers as possible within the numbers are marked and color coded allotted time. After all teams have on the maps, they are covered with found as many location markers as combat acetate to keep them useful for possible and have turned in their map/ a long time. Combat acetate (also scorecards, the points are computed by called plastic sheet) can be purchased the orienteering marshal to determine in the self-service supply center store the teams’ standings. He has the key under stock number 9330-00-618-7214. to all the points and can determine The course organizer must decide each team’s accuracy. Handicap points how many location markers to make are then added. Each soldier gets and where to put them. He should use points if his 2-mile-run time is slower creativity to add excitement to the than 12 minutes. (See Figure 9-8.) course. Suggestions for locations to put The teams’ standings are displayed point markers are as follows: at inter- shortly after the activity ends. sections, along roads in the tree line, on building corners, and along creek beds Safety Briefing and trails. They should not be too hard to find. To help teams negotiate the The orienteering marshal gives a course, all maps must be precisely safety briefing before the event starts. marked to correspond with the place- He reminds soldiers to be cautious ment of the course-location markers.

9-16 Unit Olympics Sandbag Relay

The unit olympics is a multifaceted This event uses four-man teams for event that can be tailored to any unit to a running relay around a quarter-mile provide athletic participation for all track carrying sandbags. One player soldiers. The objective is to incorpo- from each team lines up at the starting Unit olympics rate into a team-level competition line with a full sandbag in each hand. incorporate athletic athletic. events that represent all five He hands the sandbags off to a team- events that represent all fitness components. The competition mate when he finishes his part of the five fitness components. can be within a unit or between com- race. This continues until the last team peting units. When conducted with en- player crosses the finish line. Placings thusiasm, it promotes team spirit and are determined by the teams’ order of provides a good workout. It is a good finish. diversion from the regular PT session. A unit olympics, if well promoted Team Flexibility from the top and well staged by the project NCO or officer, can be a good In this event, if teams are numeri- precursor to an SDT or the EIB test. cally equal, all members of each team should participate. If not, as many TYPES OF EVENTS team members should participate as possible. Each team’s anchor person The olympics should include events places his foot against a wall or a curb. that challenge the soldiers’ muscular He stretches his other foot as far away strength and endurance, aerobic en- as possible as in doing a split. The next durance, flexibility, agility, speed, and team member puts one foot against the related sports skills. anchor man’s extended foot and does a Events can be held for both indi- split-stretch. This goes on until all viduals and teams, and they should be team members are stretched. They designed so that both male and female cover as much distance as possible soldiers can take part. Each soldier keeping in contact with each other. should be required to do a minimum The team that stretches farthest from number of events. Teams should wear the start point without a break in their a distinctively marked item such as a chain is the winner. T-shirt or arm band. This adds char- acter to the event and sets teams apart Medicine-Ball Throw from each other. A warm-up should precede and a cool-down should follow This event uses four-member teams. the events. The teams begin by throwing the ball The following are examples of ath- from the same starting line. When it letic events that could be included in a lands, the ball is marked for each team unit olympics: thrower, and the next team player throws from this spot. This is repeated Push-Up Derby until all the team’s players have thrown. The team whose combined throws This is a timed event using four- cover the most distance is the winner. member teams. The objective is for the team to do as many correct push-ups as Job-Related Events possible within a four-minute time limit. Only one team member does The organizer should use his imagi- push-ups at a time. The four team nation when planning activities. He members may rotate as often as de- may incorporate soldier skills required sired, of an MOS. For instance, he could

9-17 devise a timed land-navigation event (MC) announces the sequence of events geared toward soldiers with an MOS of and rules for each event. The games 11 C. The team would carry an 81 -mm then begin. mortar (tube, tripod, and baseplate) to three different locations, each a mile JUDGING AND SCORING apart, and set it up in a firing configu- ration. This type of event is excellent The MC should have one assistant for fine-tuning job skills and is also per team who will judge that one team physically challenging. during each event. Assistants give input on events that need a numerical count. The MC monitors the point OPENING CEREMONY accumulation of each team. Points are awarded for each event as follows: The commander, ranking person, • First = 4 points. or ceremony host gives an inspira- • Second = 3 points. tional speech before the opening cere- • Third = 2 points. monies, welcoming competitors and • Fourth = 1 point. wishing them good luck. The olympics When two teams tie an event, the is officially opened with a torch light- points are added together and split ing. This is followed by a short equally between them. After the symbolic parade of all the teams. The competition ends, the totaled point teams are then put back into forma- scores for each team are figured. The tion, and team captains lead motivat- first- through fourth-place teams are ing chants. The master of ceremonies then recognized.

9-18 analysis of the mission, coupled with the commander’s intent, yields the mission-essential task list (METL) a The goal of the Army’s physical unit must perform. fitness program is to improve each Regardless of the unit’s size or soldier’s physical ability so he can mission, reasonable goals are essential. survive and win on the battlefield. According to FM 25-100, the goals Physical fitness includes all aspects of should provide a common direction physical performance, not just per- for all the commander’s programs and formance on the APFT. Leaders must systems. An example of a goal is as understand the principles of exercise, follows because the exceptional physi- the FITT factors, and know how to cal fitness of the soldier is a critical apply them in order to develop a sound combat-multiplier in the division, it PT program that will improve all the must be our goal to ensure that our fitness components. To plan PT suc- soldiers are capable of roadmarching cessfully, the commander and MFT 12 miles with a 50-pound load in less must know the training management than three hours. system. (See FM 25-100.) Commanders should not be satisfied STEP 2: DEVELOP FITNESS with merely meeting the minimum OBJECTIVES requirements for physical training which Commanders must is having all of their soldiers pass the Objectives direct the unit’s efforts APFT. They must develop programs develop prgrams that by prescribing specific actions. The that train soldiers to maximize their commander, as tactician, and the MFT, train soldiers to physical performance. Leaders should as physical fitness advisor, must ana- maximize their physical use incentives. More importantly, they lyze the METL and equate this to performance. must set the example through their own specific fitness objectives. Examples participation. of fitness objectives are the following: The unit PT program is the com- ● Improve the unit’s overall level of mander’s program. It must reflect his strength by ensuring that all sol- goals and be based on sound, scientific diers in the unit can correctly per- principles. The wise commander also form at least one repetition with 50 uses his PT program as a basis for percent of their bodyweight on the building team spirit and for enhancing overhead press using a barbell. other training activities. Tough, real- ● Improve the unit’s average APFT istic training is good. However, leaders score through each soldier obtain- must be aware of the risks involved ing a minimum score of 80 points with physical training and related ac- on the push-up and sit-up events tivities. They should, therefore, plan and 70 points on the 2-mile run. wisely to minimize injuries and acci- ● Decrease the number of physical dents. training injuries by 25 percent through properly conducted train- Steps in Planning ing. The commander and MFT identify STEP 1: ANALYZE THE MISSION and prioritize the objectives.

When planning a physical fitness STEP 3: ASSESS THE UNIT program, the commander must consider the type of unit and its mission. With the training objectives estab- Missions vary as do the physical re- lished, the commander and MFT are quirements necessary to complete them. ready to find the unit’s current fitness As stated in FM 25-100, “The wartime level and measure it against the desired mission drives training.” A careful level.

10-1 Giving a diagnostic APFT is one Collective tasks. Collective tasks are way to find the current level. Another the training activities performed by way is to have the soldiers road march the unit. They are keyed to the unit’s a certain distance within a set time specific fitness objectives. An ex- while carrying a specified load. Any ample would be to conduct training to quantifiable, physically demanding, develop strength and muscular endur- mission-essential task can be used as an ance utilizing a sandbag circuit. assessment tool. Training records and Individual tasks. Individual tasks are reports, as well as any previous activities that an individual soldier ARTEP, EDREs, and so forth, can also must do to accomplish the collective provide invaluable information. training task. For example, to improve CR endurance the individual soldier STEP 4: DETERMINE TRAINING must do ability-group running, road REQUIREMENTS marching, Fartlek training, interval training, and calculate/monitor his By possessing the unit’s fitness capa- THR when appropriate. bilities and comparing them to the Leader tasks. Leader tasks are the standards defined in training objec- specific tasks leaders must do in order tives, leaders can determine fitness for collective and individual training training requirements. When, after to take place. These will involve pro- extensive training, soldiers cannot reach curing resources, the setting up of the desired levels of fitness, training training, education of individual sol- requirements may be too idealistic. diers, and the supervision of the actual Once training requirements are deter- training. mined, the commander reviews higher Resources. Identifying the necessary headquarters’ long- and short-range equipment, facilities, and training aids training plans to identify training events during the planning phase gives the and allocations of resources which will trainer ample time to prepare for the affect near-term planning. training. The early identification and acquisition of resources is necessary to STEP 5: DEVELOP FITNESS TASKS fully implement the training program. The bottom line is that training pro- Fitness tasks provide the framework grams must be developed using re- for accomplishing all training require- sources which are available. ments. They identify what has to be done to correct all deficiencies and STEP 6: DEVELOP A TRAINING sustain all proficiencies. Fitness tasks SCHEDULE establish priorities, frequencies, and the sequence for training requirements. The fitness training schedule re- They must be adjusted for real world sults from leaders’ near-term plan- constraints before they become a part ning. Leaders must emphasize the of the training plan. The essential development of all the fitness compo- elements of fitness tasks can be cata- nents and follow the principles of loged into four groups: exercise and the FITT factors. The (1) Collective tasks training schedule shows the order, in- (2) Individual tasks tensity, and duration of activities for (3) Leader tasks PT. Figure 10-1 illustrates a typical (4) Resources required for training PT session and its component parts.

10-2 There are three distinct steps in planning a unit's daily physical train- At the end of a well-planned and ing activities. They are as follows: executed PT session, all soldiers should 1. Determine the minimum frequency feel that they have been physically of training. Ideally, it should in- stressed. They should also understand include three cardiorespiratory and the objective of the training session three muscular conditioning ses- and how it will help them improve sions each weeks. (See the FITT their fitness levels. factors in Chapter 1.) 2. Determine the type of activity. This STEP 7: CONDUCT AND depends on the specific purpose of EVALUATE TRAINING the training session. (See Figure 10- now 2.) For more information on this The commander and MFT topic, see Chapters 1, 2, and 3. begin managing and supervising the day-to-day training. They evaluate 3. Determine the intensity and time of how the training is performed by the selected activity. (See the FITT monitoring its intensity, using THR or factors in Chapter 1.) muscle failure, along with the duration Each activity period should include of the daily workout. a warm-up, a workout that develops The key to evaluating training is to cardiorespiratory fitness and/or mus- determine if the training being con- cular endurance and strength, and a ducted will result in improvements in cool-down. (See Figure 10-1). physical conditioning. If not, the training needs revision. Leaders should

Figure 10-1

10-3 Figure 10-2 not be sidetracked by PT that is all intervals. Local “Fit to Win” coordina- form and little substance. Such train- tors (AR 600-63) can help develop ing defeats the concept of objective- classes on such subjects. based training and results in little benefit to soldiers. Common Errors

Education There are some common errors in unit programs. The most common Teaching soldiers about physical error concerns the use of unit runs. fitness is vital. It must be an ongoing When all soldiers must run at the same effort that uses trained experts like pace as with a unit run, many do not MFTs. Soldiers must understand why receive a training effect because they the program is organized the way it is do not reach their training heart rate and what the basic fitness principles (THR). The least-fit soldiers of the are. When they know why they are unit may be at risk because they may training in a certain way, they are be training at heart rates above their Total fitness should be more likely to wholeheartedly take THR. Another error is exclusively reinforced throughout part. This makes the training more ef- using activities such as the “daily dozen.” each soldier's career by fective. These exercises emphasize form over classroom instruction. Education also helps the Army substance and do little to improve develop its total fitness concept. To- fitness. tal fitness should be reinforced through- Yet another error is failing to strike out each soldier’s career. Classroom a balance in a PT program between CR instruction in subjects such as prin- endurance training and muscular en- ciples of exercise, diet and nutrition, durance and strength training. In tobacco cessation, and stress manage- addition, imbalances often stem from a ment should be held at regular lack of variety in the program which

10-4 leads to boredom. The principles of ARTEP manual to find the most physi- exercise are described in Chapter 1, cally demanding, mission-oriented tasks and their application is shown in the the unit performs. The analysis showed sample program below. that, typically, the company does a tactical road march and then occupies A Sample Program a position. It establishes a perimeter, improves its positions, and selects and The following sample program shows prepares alternate positions. One of a commander’s thought processes as he the most demanding missions while in develops a 12-week fitness training position requires soldiers to move by program for his unit. hand, for 15 to 30 minutes, equipment Captain Frank Jones’s company has weighing up to 95 pounds. If his unit just returned from the field where it received artillery fire, it would need to completed an ARTEP. Several injuries be able to move to alternate positions occurred including a broken foot, re- as quickly as possible. This requires sulting from a dropped container, and much lifting, digging, loading, un- three low back strains. After evaluat- loading, and moving of heavy equip- ing his unit during this ARTEP, CPT ment. All of these tasks require good Jones concluded that its level of physi- muscular endurance and strength and cal fitness was inadequate. He thought a reasonable level of cardiorespiratory this contributed to the injuries and endurance. poor performance. The soldiers’ flexibility was poor, and there was an DEVELOP FITNESS OBJECTIVES apparent lack of prior emphasis on, Next, CPT Jones reviewed his bat- and training in, good lifting tech- talion commander’s physical training niques. This, combined with poor guidance. It showed that the com- flexibility in the low back and ham- mander was aware that the unit’s tasks strings, may have contributed to the require muscular endurance and unacceptably high number of low back strength and cardiorespiratory fitness. strains. Captain Jones decided to ask The guidance and objectives issued are the battalion’s MFT to help him de- as follows: velop a good unit program for the a. Units will do PT five days a week company. They went through the (0600-0700) when in garrison. In the following steps. field, organized PT will beat the commander’s discretion. 7-STEP PLANNING PROCESS Captain Jones determined that the ANALYZE THE MISSION major PT emphasis should be to improve muscular endurance and strength. DEVELOP FITNESS OBJECTIVES He based this on his unit’s mission, training schedule, available resources, ASSESS THE UNIT and on his commander’s guidance and DETERMINE TRAINING REQUIREMENTS objectives. With this information and the MIT’s recommendations, CPT Jones DESIGN FITNESS TASKS developed the following fitness objec- DEVELOP A TRAINING SCHEDULE tives. ● Improve the unit’s overall level of CONDUCT AND EVALUATE TRAINING muscular endurance and strength. ● Improve the unit’s overall level of ANALYZE THE MISSION flexibility. ● Improve the unit’s average APFT First, they analyzed the recently score. Each soldier will score at completed ARTEP and reviewed the least 80 points on the push-up and

10-5 sit-up events and 70 points on the DETERMINE TRAINING 2-mile run. REQUIREMENTS ● Improve the unit’s road marching capability so that 100 percent of the The next step CPT Jones accom- unit can complete a 12-mile road plished was to determine the training march with a 35-pound load in at requirements. least 3.5 hours. Training requirements are deter- ● Decrease the number of profiles. mined by analyzing the training results ● Reduce tobacco use. and the data obtained from the unit assessment. The next step is to compare ASSESS THE UNIT this data to the standards identified in the training objectives. When per- The next step CPT Jones accom- formance is less than the established plished was to assess his unit. standard, the problem must be ad- The MFT studied the results of the dressed and corrected. unit’s latest APFT and came up with Captain Jones established the fol- the following information: lowing training requirements. ● The average push-up score was 68 Units will do flexibility exercises points. during the warm-up and cool-down ● The average sit-up score was 72 phase of every PT session. During the points. cool-down, emphasis on will be placed ● The average number of points scored on developing flexibility in the low on the 2-mile run was 74. back, hamstrings, and hip extensor ● There were six failures, two on the muscle groups. 2-mile run and four on the push- Each soldier will do 8 to 12 repeti- up. tions of bent-leg, sandbag dead-lifts at The MFT also recommended that least two times a week to develop the unit be assessed in the following strength. The section leader will su- areas: road march performance, pervise lifts. strength, flexibility, substance abuse, Each soldier will do heavy resis- and profiled soldiers. tance/weight training for all the muscle Following the MFT’s recommenda- groups of the body two to three times tions, subordinate leaders made the a week. following assessments/determinations: Each soldier will perform timed sets ● Eighty-eight percent of the com- of push-ups and sit-ups. pany finished the 12-mile road Each soldier will train at least 20 to march with a 35-pound load in 30 minutes at THR two to three times under 3 hours 30 minutes. a week. ● A formation toe-touch test revealed Road marches will be conducted at that over half the company could least once every other week. not touch their toes while their Tobacco cessation classes will be es- knees were extended. tablished to reduce the number of ● Thirty percent of the unit uses to- tobacco users. bacco. ● Two soldiers are in the overweight DESIGN FITNESS TASKS program. ● Eight percent of the unit is now on Once all training requirements are temporary profile, most from back identified, the next step is to use them problems. to design fitness tasks which relate to

10-6 the fitness objectives. In developing do ability-group runs, interval train- the fitness tasks, CPT Jones must ing, road marching, and they must cal- address collective, individual, and leader culate their THR and monitor THR tasks as well as resources required. when appropriate. To improve their Fitness tasks provide the framework flexibility, they must do stretching ex- for accomplishing the training require- ercises during their daily warm-up ments. By accurately listing the fitness and cool-down. tasks that must be done and the re- The leader’s tasks are to organize sources required to do them, the sub- and supervise all strength- and muscle sequent step of developing a training endurance-training sessions and CR schedule is greatly facilitated. training sessions so as to best meet all An example of designing fitness related fitness objectives. Similarly, tasks is provided in Figure 10-3 by the leader must organize and supervise using the activities which might occur all warm-up and cool-down sessions during one week of physical training. to best meet the fitness objectives for The collective tasks for the unit are the development and maintenance of to perform the following: develop flexibility. muscular endurance and strength, im- To provide specific examples of prove CR endurance, and improve leaders tasks in the area of training for flexibility. strength and muscle endurance, the The individual tasks all soldiers leader will ensure the following: must perform during the week are as ● Each strength- and/or muscle en- follows. For developing strength and durance-training session works all muscular endurance, they must per- the major muscle groups of the form appropriate strength circuit exer- body. cises, PREs, sandbag circuits, to in- ● High priority is given to training clude performing bent-leg dead lifts those muscles and muscle groups exercises, and training for push-up/ used in mission-essential tasks. sit-up improvement. To improve ● Areas where weaknesses exist, cardiorespiratory endurance, they must with respect to strength/muscle

Figure 10-3

10-7 endurance, are targeted in all work- chapters are used to organize training outs. sessions for improving CR endurance ● Problem areas related to APFT per- and flexibility. formance are addressed in appro- The resources needed for the one- priate workouts. week period are as follows: a strength ● The duration of each strength train- room, a gym, a PT field, a running ing session is 20-40 minutes. track and/or running trails, and sand- ● Soldiers train to muscle failure. bags. ● All the principles of exercise, to include regularity, overload, re- DEVELOP A TRAINING SCHEDULE covery, progression, specificity, balance are used. The next step was to develop a In a similar manner, the leader fitness training schedule (shown at would ensure that the guidelines and Figure 10-4). It lists the daily activi- principles outlined in this and earlier ties and their intensity and duration.

Figure 10-4

10-8 Figure 10-4 (continued)

10-9 Figure 10-4 (continued)

10-10 Figure 10-4 (continued)

10-11 CONDUCT AND EVALUATE used in their job-related lifting tasks. TRAINING Developmental stretching should help reduce work-related back injuries. The Conducting and evaluating training different types of training in running is the final phase of the training will help ensure that soldiers reach a process. This phase includes the evalu- satisfactory level of CR fitness and ation of performance, assessment of help each soldier score at least 70 capabilities, and feedback portions of points on the APFT’s 2-mile run. the training management cycle. These Soldiers do push-ups and sit-ups at portions of the cycle must be simulta- least two or three times a week to neous and continuous. To be effec- improve the unit’s performance in tive, the evaluation process must ad- these events. The competitive fitness dress why weaknesses exist, and it activities will help foster teamwork must identify corrective actions to be and cohesion, both of which are essen- taken. Evaluations should address the tial to each section’s functions. following: ● Overload. Soldiers reach overload ● Assessment of proficiency in mis- in the weight circuit by doing each sion-essential tasks. exercise with an 8- to 12-RM lift ● Status of training goals and objec- for a set time and/or until they tives. reach temporary muscle failure. For ● Status of training in critical indi- the cardiorespiratory workout, THR vidual and collective tasks. is calculated initially using 70 per- ● Shortfalls in training. cent of the HRR. They do push-ups ● Recommendations for next training and sit-ups in multiple, timed sets cycle (key in on correcting weak- with short recovery periods to en- nesses). sure that muscle failure is reached. ● Results of educational programs. They also do PREs to muscle failure. Using the Principles of ● Progression. To help soldiers reach Exercise adequate overload as they improve, the program is made gradually more As CPT Jones developed his pro- difficult. Soldiers progress in their gram, he made sure he used the seven CR workout by increasing the time principles of exercise. He justified his they spend at THR up to 30 to 45 program as follows: minutes per session and by main- ● Balance. This program is balanced taining THR. They progress on the because all the fitness components weight training circuit individually. are addressed. The emphasis is on When a soldier can do an exercise building muscular endurance and for a set time without reaching strength in the skeletal muscular muscle failure, the weight is in- system because of the many lifting creased so that the soldier reaches tasks the unit must do. The pro- muscle failure between the 8th and gram also trains cardiorespiratory 12th repetition again. Progression endurance and flexibility, and warm- in push-ups and sit-ups involves up and cool-down periods are in- slowly increasing the duration of cluded in every workout. the work intervals. ● Specificity. The unit’s fitness goals ● Variety. There are many different are met. The sand-bag lifting and activities for variety. For strength weight training programs help and muscular endurance training develop muscular endurance and the soldiers use weight circuits, strength. The movements should, sandbag circuits, and PREs. Ability when possible, stress muscle groups group runs, intervals, Par courses,

10-12 Fartlek running, and guerrilla drills are system to recover on the day the all used for CR training. Varied other is working hard. stretching techniques, including static, partner-assisted, and contract-relax, Conclusion are used for developmental stretching. CPT Jones’s step-by-step process ● Regularity. Each component of of developing a sound PT program for fitness is worked regularly. Soldiers his unit is an example of what each will spend at least two to three days commander should do in developing a week working each of the major his own unit program. fitness components. They will also Good physical training takes no do push-ups and sit-ups regularly to more time to plan and execute than help reach their peak performance does poor training. When commanders on the APFT. use a systematic approach to develop ● Recovery. The muscular and cardi- training, the planning process bears orespiratory systems are stressed in sound results and the training will alternate workouts. This allows one succeed.

10-13 requirements of their own training course to ensure that their soldiers are prepared for the physical challenges of their future assignments. This means developing safe training pro- Soldiers report to initial entry train- grams which will produce the maxi- ing (IET) ranging widely in their levels mum physical improvement possible. of physical fitness. Because of this, MFTs are skilled at assessing sol- there are special considerations when diers’ capabilities. They use the five designing a physical training program components of physical fitness in de- for IET soldiers. Physical training signing programs to reach the training involves safely training and challeng- objectives established by the coming all soldiers while improving their mander. They also know how to fitness level to meet required stan- conduct exercise programs that are dards. The regulations which govern effective and safe. MFTs are not, the conduct of physical training in IET however, trained to diagnose or treat and explain the graduation require- injuries. ments are TRADOC Reg. 350-6 and The commander’s latitude in pro- AR 350-15. gram development varies with the The mission of physical training in length and type of the IET course. IET is twofold: to safely train soldiers For example, commanders of basic to meet the graduation requirements combat training (BCT) may do a of each course and to prepare soldiers standard PT program at one installa- to meet the physical demands of their tion, while AIT commanders may future assignments. design their own programs. Regard- less of the type of course, all leaders Program Development must strive to train their soldiers to attain the highest level of physical All physical training programs in fitness possible. This means using the IET must do the following: 1 ) progres- established principles of exercise to develop a safe physical training pro- sively condition and toughen soldiers for military duties; 2) develop soldiers’ gram. self-confidence, discipline, and team Safety Considerations spirit; 3) develop healthy life-styles through education; and, 4) improve Overuse injuries are common in physical fitness to the highest levels IET. However, they can be avoided by possible in all five components of carefully following the exercise prin- physical fitness (cardiorespiratory ciples of “recovery” and “progression.” endurance, muscular strength, muscu- Research suggests that soldiers are lar endurance, flexibility, and body more prone to injuries of the lower composition). extremities after the third week of Because each IET school is some- IET. High-impact activities, such as what different, commanders must road marching and running on hard examine the graduation requirements surfaces, should be carefully moni- for the course and establish appropri- tored during at this time. During this ate fitness objectives. They can then period, fixed circuits and other activi- design a program that attains these ob- ties that develop CR fitness are good, jectives. The seven principles of low-impact alternatives. exercise outlined in Chapter 1 are Properly fitted, high-quality run- universal, and they apply to all PT ning shoes are important, especially programs including those in IET. when PT sessions require running Commanders of initial entry training on hard surfaces. Court shoes, like should look beyond the graduation basketball or tennis shoes, are not

11-0 designed to absorb the repetitive shock up to 5 kilometers with light loads. of running. Activities such as running Loads should be restricted to the obstacle courses and road marching standard LCE, kevlar helmet, and require combat boots to protect and weapon. Bones, ligaments, and ten- support the feet and ankles. Naturally, dons respond slowly to training and common sense dictates a reasonable may be injured if the load and/or break-in period for new combat boots, duration are increased too quickly. especially before long marches. After the initial adaptations in the Examples of recommended PT ses- early weeks of IET, soldiers can be sions and low-risk exercises are in expected to carry progressively heav- Chapter 7. Specific health and safety ier loads including a rucksack. By he considerations are in TRADOC Reg. start of the fourth week, they should 350-6, paragraph 4-2. be accustomed to marching in boots, and their feet should be less prone to Road Marching blistering. By the sixth week, the load may be increased to 40 pounds includ- One road march should be con- ing personal clothing and equipment. ducted weekly with the difficulty of At no time during IET or one-station the marches progressing gradually unit training (OSUT) should loads ex- throughout IET. ceed 40 pounds. In the first two weeks of IET, A sample regimen for road marches soldiers can be expected to road march during IET is at Figure 11-1.

Figure 11-1

11-1 The four ways in which the body can gain or lose heat are the following: • Conduction-the transfre of heat In today’s Army, soldiers may deploy from a warm object to a cool one anywhere in the world. They may go that is touching it. (Warming boots into the tropical heat of Central by putting them on is an example.) America, the deserts of the Middle • Convection-the transfer of heat by East, the frozen tundra of Alaska, or circulation or movement the rolling hills of Western Europe. of air. (Using a fan on a hot day is Each environment presents unique an example.) problems concerning soldiers’ physical • Radiation-the transfer of heat by performance. Furthermore, physical electromagnetic waves. (Sitting un- exertion in extreme environments can der a heat lamp is an example.) be life-threatening. While recogniz- • Evaporation- the transfer of heat ing such problems is important, preventing them is even more important. by changing a liquid into a gas. This requires an understanding of the (Evaporating sweat cooling the skin environmental factors which affect is an example.) physical performance and how the body responds to those factors. Heat moves from warm to cool areas. During exercise, when the body Temperature Regulation is extremely warm, heat can be lost by a combination of the four methods. The body constantly produces heat, Sweating, however, is the body’s most especially during exercise. To main- important means for heat loss, espe- tain a constant normal temperature, it cially during exercise. Any condition must pass this heat on to the environ- that slows or blocks the transfer of heat ment. Life-threatening circumstances from the body by evaporation causes can develop if the body becomes too heat storage which results in an in- hot or too cold. Body temperature crease in body temperature. must be maintained within fairly nar- The degree to which evaporative row limits, usually between 74 and 110 cooling occurs is also directly related to degrees Fahrenheit. However, hy- the air’s relative humidity (a measure pothermia and heat injuries can occur of the amount of water vapor in the within much narrower limits. There- air). When the relative humidity is 100 fore, extreme temperatures can have a percent, the air is completely saturated devastating effect on the body’s ability at its temperature. No more water can to control its temperature. evaporate into the surrounding air. As Overheating is a serious threat to a result, sweat does not evaporate, no health and physical performance. cooling effect takes place, and the During exercise, the body can produce body temperature increases. This causes heat at a rate 10 to 20 times greater even more sweating. During exercise than during rest. To survive, it must in the heat, sweat rates of up to two get rid of the excess heat. quarts per hour are not uncommon.

12-0 If the lost fluids are not replaced, dehydration can occur. This condition, To prevent heat injuries, the following hydration guidelines should be in turn, can result in severe heat used: injuries. ● Type of drink: cool water (45 to 55 Thus, in hot, humid conditions when degrees F). a soldier’s sweat cannot evaporate, ● Before the activity: drink 13 to 20 there is no cooling effect through the ounces at least 30 minutes before. process of evaporation. High relative ● During the activity: drink 3 to 6 ounces at 15 to 30 minute intervals. humidities combined with high tem- ● After the activity: drink to satisfy peratures can cause serious problems. thirst, then drink a little more. Weather of this type occurs in the tropics and equatorial regions such as Central America and southern Asia. These are places where soldiers have been or could be deployed. Acclimatization to Hot, Humid Environments Heat Injuries and Symptoms Adapting to differing environmental conditions is called acclimatization. The following are common types of heat injuries and their symptoms. Soldiers who are newly introduced to ● Heat cramps-muscles cramps of the a hot, humid climate and are moder- abdomen, legs, or arms. ately active in it can acclimatize in 8 to ● Heat exhaustion-headache, exces- 14 days. Soldiers who are sedentary sive sweating, dizziness, nausea, take much longer. Until they are ac- clammy skin. climatized, soldiers are much more ● Heat stroke-hot, dry skin, cessa- likely to develop heat injuries. tion of sweating, rapid pulse, men- A soldier’s ability to perform ef- tal confusion, unconsciousness. fectively in hot, humid conditions Adapting to differing depends on both his acclimatization environmental conditions To prevent heat injuries while exer- and level of fitness. The degree of cising, trainers must adjust the inten- heat stress directly depends on the is called acclimatization. sity to fit the temperature and humid- relative workload. When two soldiers ity. They must ensure that soldiers do the same task, the heat stress is less drink enough water before and during for the soldier who is in better physical the exercise session. Body weight is a condition, and his performance is likely good gauge of hydration. If rapid to be better. Therefore, it is important weight loss occurs, dehydration should to maintain high levels of fitness. be suspected. Plain water is the best Increased temperatures and humid- replacement fluid to use. Highly con- ity cause increased heart rates. Con- centrated liquids such as soft drinks sequently, it takes much less effort to and those with a high sugar content elevate the heart rate into the training may hurt the soldier’s performance zone, but the training effect is the because they slow the absorption of same. These facts underscore the need water from the stomach. to use combat-development running

12-1 and to monitor heart rates when run- HYPOTHERMIA ning, especially in hot, humid conditions. If the body’s core temperature drops Some important changes occur as a below normal, its ability to regulate its result of acclimatization to a hot cli- temperature can become impaired or mate. The following physical adapta- lost. This condition is called hypother- tions help the body cope with a hot mia. It develops because the body environment cannot produce heat as fast as it is losing ● Sweating occurs at a lower body it. This can lead to death. The chance temperature. of a soldier becoming hypothermic is a ● Sweat production is increased. major threat any time he is exposed to ● Blood volume is increased. the cold. ● Heart rate is less at any given work Some symptoms of hypothermia are rate. shivering, loss of judgment, slurred Hypothermia develops speech, drowsiness, and muscle weak- when the body cannot Exercising in Cold ness. produce heat as fast as Environments During exercise in the cold, people it is losing it. usually produce enough heat to maintain Contrary to popular belief, there are normal body temperature. As they get few real dangers in exercising at tem- fatigued, however, they slow down and peratures well below freezing. Since their bodies produce less heat. Also, the body produces large amounts of people often overdress for exercise in heat during exercise, it has little trouble the cold. This makes the body sweat. maintaining a normal temperature. The sweat dampens the clothing next to There is no danger of freezing the the skin making it a good conductor of lungs. However, without proper pre- heat. The combination of decreased heat cautions, hypothermia, frostbite, and production and increased heat loss can dehydration can occur. cause a rapid onset of hypothermia. Some guidelines for dressing for cold weather exercise are shown in Figure 12-1.

GUIDELINES FOR DRESSING FOR EXERCISE IN THE COLD

Clothing for cold weather should protect, insulate, and ventilate. 40% HEAT LOSS THROUGH HEAD J:q(([l’ AND NECK WHEN UNCOVERED ti= $ ● Protect by covering as large an area of the body as possible. ● Insulation will occur by trapping air which has been warmed by the body and holding it near the skin. LIGHIWEIGHT ● Ventilate by allowing a two-way WARM-UPS exchange of air through the various (NOT WATERPROOF) layers of clothing.

Clothing should leave your body slightly cool rather than hot. \ / “ Clothing should also be loose enough to / allow movement. ill FEET SHOULD Clothing soaked with perspiration should BE KEPT DRY be removed if reasonably possible. J!!!!

Figure 12-1

12-2 FROSTBITE mph is the same as standing in a 15- mph wind. If, in addition, there is a Frostbite is the freezing of body 5-mph headwind, the overall effect is tissue. It commonly occurs in body equivalent to a 20-mph wind. There- parts located away from the core and fore, an exercising soldier must be exposed to the cold such as the nose, very cautious to avoid getting frost- ears, feet, hands, and skin. Severe bite. Covering exposed parts of the cases of frostbite may require amputa- body will substantially reduce the tion. risks. Factors which lead to frostbite are cold temperatures combined with windy DEHYDRATION conditions. The wind has a great cooling effect because it causes rapid Dehydration can result from losing convective heat transfer from the body. body fluids faster than they are re- For a given temperature, the higher the placed. Cold environments are often wind speed, the greater the cooling dry, and water may be limited. As a effect. Figure 12-2 shows how the result, soldiers may in time become wind can affect cooling by providing dehydrated. While operating in ex- information on windchill factors. tremely cold climates, trainers should A person’s movement through the check the body weights of the soldiers air creates an effect similar to that regularly and encourage them to drink caused by wind. Riding a bicycle at 15 liquids whenever possible.

Figure 12-2

12-3 Acclimatization to High ment’s quality. Originally, air pollut- Altitudes ants were thought to be only by- products of the industrial revolution. Elevations below 5,000 feet have However, many pollutants are pro- little noticeable effect on healthy people. duced naturally. For example, volca- However, at higher elevations the noes emit sulfur oxides and ash, and atmospheric pressure is reduced, and lightning produces ozone. the body tissues get less oxygen. This There are two classifications of air means that soldiers cannot work or pollutants - primary and secondary. exercise as well at high altitudes. The Primary pollutants are produced di- These limiting effects of high elevation are rectly by industrial sources. often most pronounced in older sol- include carbon monoxide (CO), sulfur diers and persons with low levels of oxides (SO), hydrocarbons, and par- fitness. ticulate (ash). Secondary pollutants Due to acclimatization, the longer a are created by the primary pollutant’s soldier remains at high altitude, the interaction with the environment. Ex- amples of these include ozone (03), better his performance becomes. Generally, however, he will not per- aldehydes, and sulfates. Smog is a form as well as at sea level and should combination of primary and secondary not be expected to. For normal activi- pollutants. Some pollutants have negative ef- ties, the time required to acclimatize fects on the body. For example, car- depends largely on the altitude. In order to insure that soldiers who are bon monoxide binds to hemoglobin in newly assigned to altitudes above 5,000 the red blood cells and reduces the feet are not at a disadvantage, it is amount of oxygen carried in the blood. Pollutants can irritate recommended that 30 days of acclima- Ozone and the oxides irritate the air the respiratory tract passageways in the lungs, while other and make the person tization, including regular physical less able to perform activity, be permitted before they are pollutants irritate the eyes. When exercisers in high-pollution aerobically. administered a record APFT. Before acclimatization is complete, areas breathe through the mouth, the nasal mucosa’s ability to remove impu- people at high altitudes may suffer rities is bypassed, and many pollutants acute mountain sickness. This in- can be inhaled. This irritates the cludes such symptoms as headache, rapid pulse, nausea, loss of appetite, respiratory tract and makes the person less able to perform aerobically. and an inability to sleep. The primary treatment is further acclimatization or returning to a lower altitude. Once soldiers are acclimatized to The following are some ways to deal altitudes above 5,000 feet, deacclima- with air pollution while exercising: tization will occur if they spend 14 or • Avoid exposure to pollutants before more days at lower altitudes. For this and during exercise, if possible. reason, soldiers should be permitted • In areas of high ozone concentra- twice the length of their absence, not tion, train early in the day and after to exceed 30 days, to reacclimatize dark. before being required to take a record • Avoid exercising near heavily trav- APFT. A period of 30 days is adequate eled streets and highways during for any given reacclimatization. rush hours. • Consult your supporting preven- Air Pollution and Exercise tive-medicine activity for advice in identifying or defining training Pollutants are substances in the en- restrictions during periods of heavy vironment which lower the environ- air pollution.

12-4 Injuries are not an uncommon oc- (socks, shoes, boots) in good repair, currence during intense physical train- and wearing the proper size of ing. It is, nonetheless, a primary boot or shoe. responsibility of all leaders to mini- ● Shinsplints - a painful injury to the mize the risk of injury to soldiers. soft tissues and bone in the shin Safety is always a major concern. area. These are generally caused Most injuries can be prevented by by wearing shoes with inflexible designing a well-balanced PT program soles or inadequate shock absorp- that does not overstress any body parts, tion, running on the toes or on hard allows enough time for recovery, and surfaces, and/or having calf muscles includes a warm-up and cool-down. with a limited range of motion. Using strengthening exercises and soft, ● Sprain - a stretching or tearing of Most injuries can be level surfaces for stretching and run- the ligament(s) at a joint. prevented by designing ning also helps prevent injuries. If, ● Muscle spasm (muscle cramp) - a a well-balanced PT however, injuries do occur, they should sudden, involuntary contraction of program. be recognized and properly treated in one or more muscles. a timely fashion. If a soldier suspects ● Contusion - a bruise with bleeding that he is injured, he should stop what into the muscle tissue. he is doing, report the injury, and seek ● Strain - a stretching or tearing of medical help. the muscles. Many common injuries are caused ● Bursitis - an inflammation of the by overuse, that is, soldiers often bursa (a sack-like structure where exercise too much and too often and tendons pass over bones). This with too rapid an increase in the work- occurs at a joint and produces pain load. Most overuse injuries can be when the joint is moved or touched. treated with rest, ice, compression, and Sometimes swelling occurs. elevation (RICE). Following any re- ● Tendinitis - an inflammation of a quired first aid, health-care personnel tendon that produces pain when the should evaluate the injured soldier. attached muscle contracts. Swelling may not occur. ● Stress fractures of the feet. ● Tibial stress fractures - overuse Typical Injuries Associated injuries which seem like shinsplints with Physical Training except that the pain is in a specific area. Common injuries associated with ● Knee injuries - caused by running exercise are the following: on uneven surfaces or with worn Abrasion (strawberry) - the rubbing out shoes, overuse, and improper off of skin by friction. body alignment. Soldiers who have Dislocation - “the displacement of problems with their knees can bene- one or more bones of a joint from fit from doing leg exercises their natural positions. that strengthen the front (quadri- Hot spot - a hot or irritated feeling ceps) and rear (hamstrings) thigh of the skin which occurs just before muscles. a blister forms. These can be pre- ● Low back problems - caused by vented by using petroleum jelly poor running, sitting, or lifting over friction-prone areas. techniques, and by failing to stretch Blister - a raised spot on the skin the back and hip-flexor muscles filled with liquid. These can gener- and to strengthen the abdominal ally be avoided by applying lubri- muscles. cants such as petroleum jelly to The most common running injuries areas of friction, keeping footwear occur in the feet, ankles, knees, and

13-1 legs. Although they are hard to ● Upper leg and groin injuries (which eliminate, much can be done to keep can usually be prevented by using them to a minimum. Preventive meas- good technique in stretching and ures include proper warm-up and cool- doing strengthening exercises). down along with stretching exercises. Tibial stress fractures, knee inju- Failure to allow recovery between hard ries, low back problems, shinsplints, bouts of running can lead to overtrain- and blisters, which were mentioned ing and can also be a major cause of in- earlier, are also injuries which com- juries. A well-conditioned soldier can monly occur in runners. run five to six times a week. However, to do this safely, he should do two things: gradually build up to running Other Factors that frequently and vary the intensity of the running sessions to allow recov- Proper clothing can also help pre- ery between them. vent injuries. Clothes used for physi- Many running injuries can be pre- cal activity should be comfortable and Many running injuries fit loosely. A T-shirt or sleeveless can be prevented by vented by wearing proper footwear. wearing proper Soldiers should train in running shoes. undershirt and gym shorts are best in footwear. These are available in a wide range of warm weather. In cold weather, cloth- prices and styles. They should fit ing may be layered according to per- properly and have flexible, multi- sonal preference. For example, sol- layered soles with good arch and heel diers can wear a BDU, sweat suit, support. Shoes made with leather and jogging suit, or even Army-issued nylon uppers are usually the most long underwear. In very cold weather, comfortable. See Appendix E for more soldiers may need gloves or mittens information on running shoes. and ear-protecting caps. Rubberized Since injuries can also be caused by or plastic suits should never be worn running on hard surfaces, soldiers during exercise. They cause excessive should, if possible, avoid running on sweating which can lead to dehydra- concrete. Soft, even surfaces are best tion and a dangerous increase in body for injury prevention. Whenever pos- temperature. sible, soldiers should run on grass Army Regulation 385-55 (para- paths, dirt paths, or park trails. How- graph B- 12, C) prohibits the use of ever, with adequate footwear and re- headphones or earphones while walk- covery periods, running on roads and ing, jogging, skating, or bicycling on other hard surfaces should pose no the roads and streets of military instal- problem. lations. However, they may be worn Common running injuries include on tracks and running trails. the following: Road safety equipment is required ● Black toenails. on administative-type walks, marches, ● Ingrown toenails. or runs which cross highways, roads, ● Stress fractures of the feet. or tank trails or which are conducted ● Ankle sprains and fractures. on traffic ways. If there is reduced ● Achilles tendinitis (caused by im- visibility, control personnel must use proper stretching and shoes that do added caution to ensure the safety of not fit. their soldiers.

13-2 All soldiers in the Active Army, and the unit’s physical performance Army National Guard, and Army levels. Reserve must take the Army Physical ● Inspection. This evaluates training Fitness Test (APFT) regardless of their procedures and indicates the sound age. The APFT is a three-event ness of the unit’s physical fitness physical performance test used to as- program. sess muscular endurance and cardi- ● Observation. This is an ongoing orespiratory (CR) fitness. It is a simple way to review training but is not as way to measure a soldier’s ability to ef- reliable as testing as an indicator of The APFT is a three- fectively move his body by using his the unit’s level of fitness. event physical major muscle groups and CR system. ● Medical examination. This detects performance test used to Performance on the APFT is strongly individual disabilities, health-re- assess muscular linked to the soldier’s fitness level and related problems, and physical prob- endurance and his ability to do fitness-related tasks. lems. cardiorespiratory An APFT with alternate test events is (CR) fitness . given to soldiers with permanent pro- Over-Forty Cardiovascular files and with temporary profiles greater Screening Program than three months’ duration. While the APFT testing is an impor- The Army’s over-40 cardiovascular tant tool in determining the physical screening program (CVSP) does the readiness of individual soldiers and following: units, it should not be the sole basis for ● Identifies soldiers with a risk of the unit’s physical fitness training. coronary heart disease. Commanders at every level must en- ● Provides guidelines for safe, regu- sure that fitness training is designed to lar CR exercise. develop physical abilities in a balanced ● Gives advice and help in control- way, not just to help soldiers do well on ling heart-disease risk factors. the APFT. ● Uses treadmill testing only for high- Commanders should use their unit’s risk soldiers who need it. - APFT results to evaluate its physical All soldiers, both active and reserve fitness level. APFT results may indi- component, must take the APFT for cate a need to modify the fitness record regardless of age unless prohib- programs to attain higher fitness levels. Performance on the ited by a medical profile. For soldiers However, mission-essential tasks, not who reached age 40 on or after 1 APFT is strongly linked the APFT, should drive physical train- to the soldier's fitness January 1989, there is no requirement ing. for clearance in the cardiovascular level and his ability to Additional physical performance tests do fitness-related tasks. screening program before taking a and standards which serve as prerequi- record APFT. Soldiers who reached sites for Airborne/Ranger/Special age 40 before 1 January 1989 must be Forces/SCUBA qualification are pro- cleared through the cardiovascular vided in DA Pam 351-4. screening program before taking a record APFT. Prior to their CVSP Methods of Evaluation evaluation, however, they may still take part in physical training to in- Commanders are responsible for clude diagnostic APFTs unless pro- ensuring that their soldiers are physi- filed or contraindications to exercise cally fit (AR 350- 15). There are exist. All soldiers must undergo peri- several ways they can assess fitness odic physical examinations in accor- including the following dance with AR 40-501 and NGR 40- ● Testing. This is an efficient way 501. These include screening for to evaluate both the individual’s cardiovascular risk factors.

14-1 Overview fitness and to be fair to all soldiers. (Test results are used for personnel As stated, APFT events assess mus- actions.) cular endurance and CR fitness. The Individual soldiers are not author- lowest passing APFT standards reflect ized to administer the APFT to them- the minimum acceptable fitness level selves for the purpose of satisfying a for all soldiers, regardless of MOS or unit’s diagnostic or record APFT re- component. When applied to a com - quirement. mand, APFT results show a unit’s overall level of physical fitness. How- REQUIRED EQUIPMENT ever, they are not all-inclusive, overall measures of physical-combat readi- The OIC or NCOIC at the test site ness. To assess this, other physical must have a copy of FM 21-20 on capabilities must be measured. The hand. The supervisor of each event APFT does, however, give a com- must have the event instructions and mander a sound measurement of the standards. Scorers should have a general fitness level of his unit. clipboard and an ink pen to record the Service schools, agencies, and units results on the soldiers’ scorecards. may set performance goals which are Two stopwatches are needed. They above the minimum APFT standards in must be able to measure time in both accordance with their missions (AR minutes and seconds. 350- 15). Individual soldiers are also Runners must wear numbers or encouraged to set for themselves a some other form of identification for series of successively higher APFT the 2-mile run. The numbers may be performance goals. They should al- stenciled or pinned onto pullover vests ways strive to improve themselves or sleeveless, mesh pullovers or at- physically and never be content with tached to the runners themselves. meeting minimum standards. Compe- Soldiers should wear clothing that is tition on the APFT among soldiers or appropriate for PT such as shorts, T- units can also be used to motivate them shirts, socks, and running shoes (not to improve their fitness levels. tennis shoes). They should not wear Testing is not a substitute for a basketball shoes or other types of court regular, balanced exercise program. shoes. BDUs may be worn but may be Diagnostic testing is important in moni- a hindrance on some events. toring training progress but, when Anything that gives a soldier an done too often, may decrease motiva- unfair advantage is not permitted during tion and waste training time. the APFT. Wearing devices such as The test period is defined as the weight belts or elastic bandages may or period of time which elapses from may not provide an advantage. How- starting to finishing the three events. It ever, for standardization, such addi- must not take more than two hours. tional equipment is not authorized Soldiers must do all three events in the unless prescribed by medical person- same test period. nel. The only exception is gloves. They may be worn in cold weather when approved by the local com- Test Administration mander. Each soldier needs a DA Form 705, The APFT must be administered Army Physical Fitness Test Scorecard. properly and to standard in order to The soldier fills in his name, social accurately evaluate a soldier’s physical security number, grade, age, and sex.

14-2 (See Figure 14-1.) The unit will complete the other pertinent information in the comment height and weight data. block. After the entire APFT has been Scorers record the raw score for each completed, the event scorer will convert raw event and initial the results. If a soldier fails scores to point scores using the scoring an event or finds it difficult to perform, the standards on the back of the scorecards. (See scorer should write down the reasons and Figure 14-1.)

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

ARMY PHYSICAL FITNESS TEST SCORECARD

*Figure 14-1

14-3 *Figure 14-1 (continued)

14-4 *Figure 14-1 (continued)

14-5 *Figure 14-1 (continued)

14-6 *Figure 14-1 (continued)

14-7 SUPERVISION Duties of Test Personnel · Supervise the scoring of events, and ensure that they are done The APFT must be properly Testers must be totally familiar correctly. supervised to ensure that its with the instructions for each event · Rule on questions and scoring objectives are met. Proper and trained to administer the tests. discrepancies for their event. supervision ensures uniformity Correctly supervising testees and in the following: laying out the test area are essential SCORERS · Scoring the test. duties. The group administering the · Training of supervisors and test must include the following: Scorers do the following: scorers. · OIC or NCOIC. · Supervise the performance of · Preparing the test and · Event supervisor, scorers, and a testees. controlling performance demonstrator for each event. · Enforce the test standards in this factors. · Support personnel (safety, chapter. The goal of the APFT is to control, and medical as · Count the number of correctly get an accurate evaluation of the appropriate). There should be no performed repetitions aloud. soldiers’ fitness levels. less than one scorer for each 15 · Record the correct, raw score on Preparations for administering soldiers tested. Twelve to 15 each soldier’s scorecard, and an accurate APFT include the scorers are required when a initial the scorecard block. following: company-sized unit is tested. · Perform other duties assigned by · Selecting and training the OIC or NCOIC. supervisors and scorers. OIC OR NCOIC Scorers must be thoroughly · Briefing and orienting trained to maintain uniform scoring administrators and partici- The OIC or NCOIC does the standards. They do not participate in pants. following: the test. · Securing a location for the · Administers the APFT. events. · Procures all necessary equipment Commanders must strictly and supplies. control those factors which · Arranges and lays out the test influence test performance. area. They must ensure that events, · Trains the event supervisors, scoring, clothing, and equip- scorers, and demonstrators. ment are uniform. Com- (Training video tape No. 21-191 The goal of the APFT is to manders should plan testing should be used for training those get an accurate evaluation of the which permits each soldier to who administer the APFT.) soldier’s fitness levels. perform to his maximal level. · Ensures the test is properly They should also ensure the administered and the events are following: explained, demonstrated, and · Soldiers are not tested when scored according to the test fatigued or ill. standards in this chapter. · Soldiers do not have tiring · Reports the results after the test. duties just before taking the APFT. EVENT SUPERVISORS · Weather and environmental conditions do not Event supervisors do the inhibit performance. following: · Safety is the first consid- · Administer the test events. eration. · Ensure that necessary equipment is on hand. · Read the test instructions, and have the events demonstrated.

14-8 *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 1/2 inch, round down to the nearest whole number in inches. If the height fraction is greater than 1/2 inch, round up to the next highest whole number in inches.

WEIGHT Print soldier’s weight in WEIGHT block. Weight will be recorded to the nearest pound. If the weight fraction is less than 1/2 pound, round down to the nearest pound. If the weight fraction is 1/2 pound or greater, round up to the nearest pound. Circle GO if soldier meets screening table weight IAW AR 600-9. Circle NO-GO if soldier exceeds screening table weight IAW AR 600-9.

BODY FAT If soldier exceeds screening table weight, print the soldier’s body fat in the BODY FAT block. Percent body fat is recorded from DA Form 5500-R, Body Fat Content Worksheet, Dec 85, for male soldiers and DA Form 5501-R, Body Fat Content Worksheet, Dec 85, for female soldiers. Circle GO if soldier meets percent body fat for their age and gender IAW AR 600-9. Circle NO-GO if soldier exceeds percent body fat for their age and gender IAW AR 600-9. If soldier does not exceed screening table weight or does not appear to have excessive body fat IAW AR 600-9, print N/A (not applicable) in the BODY FAT block.

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

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

2MR RAW SCORE The event scorer records the two-mile run time in the 2MR RAW SCORE block. The time is recorded in minutes and seconds. The event scorer then determines the point value for the two-mile run using the scoring standards on the reverse side of the scorecard. The point value is recorded in the 2MR POINTS block and the event scorer prints his or her initials in the INITIALS block. In all cases when a point value 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 reverse side of the scorecard. The point values are recorded in the appropriate push-up and sit-up POINTS block and the event scorer prints his or her initials in the INITIALS block. The two-mile run event scorer totals the points from the three events and records the total APFT score in the TOTAL POINTS block.

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

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

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

14-8.1 (THIS PAGE INTENTIONALLY LEFT BLANK.)

14-8.2 SUPPORT PERSONNEL ● A flat, 2-mile running course with a solid surface and no more than a Safety and control people should be three-percent grade. (Commanders at the test site, depending on local must use good judgement; no one is policy and conditions. Medical per- expected to survey terrain.) sonnel may also be there. However, ● No significant hazards, (for ex- they do not have to be on site to have ample, traffic, slippery road sur- the APFT conducted. At a minimum, faces, heavy pollution). the OIC or NCOIC should have a plan, When necessary or expedient, a known to all test personnel, for getting quarter-mile running track can “be medical help if needed. used. It can be marked with a series of stakes along the inside edge. When the Test Site track is laid out, a horizontal midline 279 feet, 9 3/4 inches long must be The test site should be fairly flat and marked in the center of a clear area. A free of debris. It should have the fol- 120-foot circle is marked at both ends lowing: of this line. The track is formed when ● An area for stretching and warming the outermost points of the two circles up. are connected with tangent lines. (See ● A soft, flat, dry area for perform- Figure 14-2.) ing push-ups and sit-ups.

Figure 14-2

14-9 A 400-meter track may be used in The OIC or NCOIC pauses briefly to place of the standard quarter-mile give the soldiers time to check the (440-yard) track for the 2-mile run, information. He then says the follow- However, one lap run on a 400-meter ing: “YOU ARE TO CARRY THIS track is 92 inches shorter than one lap CARD WITH YOU TO EACH EVENT. on a 440-yard track. Eight laps on a BEFORE YOU BEGIN, HAND THE 400-meter track is 736 inches shorter CARD TO THE SCORER. AFTER than eight laps (2 miles) on a 440-yard YOU COMPLETE THE EVENT, THE track. Therefore, soldiers who run the SCORER WILL RECORD YOUR RAW 2-mile event on a 400-meter track SCORE, INITIAL THE CARD, AND must run eight laps plus an additional RETURN IT TO YOU.” (At this 61 feet, 4 inches. point, the scoring tables are explained so everyone understands how raw scores Test Procedures are converted to point scores.) Next, the OIC or NCOIC says the following On test day, soldiers are assembled “EACH OF YOU WILL BE ASSIGNED in a common area and briefed by the TO A GROUP. STAY WITH YOUR test OIC or NCOIC about the purpose TEST GROUP FOR THE ENTIRE and organization of the test. The OIC TEST, WHAT ARE YOUR QUES- or NCOIC then explains the scorecard, TIONS ABOUT THE TEST AT THIS scoring standards, and sequence of POINT?” events. Groups are organized as required The instructions printed here in and given final instructions including large type must be read to the soldiers: what to do after the final event. The “YOU ARE ABOUT TO TAKE THE test is then given. ARMY PHYSICAL FITNESS TEST, RETAKING OF EVENTS A TEST THAT WILL MEASURE YOUR MUSCULAR ENDURANCE Soldiers who start an event incor- AND CARDIORESPIRATORY FIT- rectly must be stopped by the scorer NESS. THE RESULTS OF THIS before they complete 10 repetitions TEST WILL GIVE YOU AND YOUR and told what their errors are. They COMMANDERS AN INDICATION are then sent to the end of the line to OF YOUR STATE OF FITNESS AND await their turn to retake the event. WILL ACT AS A GUIDE IN DETER- A soldier who has problems such as MINING YOUR PHYSICAL TRAIN- muscle cramps while performing an ING NEEDS. LISTEN CLOSELY TO event may rest if he does not assume an THE TEST INSTRUCTIONS, AND illegal position in the process. If he DO THE BEST YOU CAN ON EACH continues, he receives credit for all OF THE EVENTS.” correctly done repetitions within the If scorecards have not already been two-minute period. If he does not issued, they are handed out at this continue, he gets credit for the number time. The OIC or NCOIC then says the of correct repetitions he has performed following: “IN THE APPROPRIATE up to that time. If he has not done 10 SPACES, PRINT IN INK THE PER- correct repetitions, he is sent to the end SONAL INFORMATION REQUIRED of the line to retake that event. He may ON THE SCORECARD.” (If score- not retake the event if he has exceeded cards have been issued to the soldiers 10 repetitions. Soldiers who are unable and filled out before they arrive at the to perform 10 correct repetitions be- test site, this remark is omitted.) cause of low fitness levels may not retake an event.

14-10 TEST FAILURES instructions, administration, timing techniques, and scorers’ duties for the Soldiers who stop to rest in an au- pushup, sit-up, and 2-mile-run events. thorized rest position continue to receive credit for correct repetitions per- PUSH-UPS formed after their rest. Soldiers who rest in an unauthorized rest position Push-ups measure the endurance of will have their performance in that the chest, shoulder, and triceps muscles. event immediately terminated. (See Figure 14-3.) The records of soldiers who fail a record APFT for the first time and Equipment those who fail to take the APFT within the required period (AR 350-15, para- One stopwatch is needed along with graph 11) must be flagged IAW AR one clipboard and pen for each scorer. 600-8-2 (Reference B). The event supervisor must have the following the instructions in this chap- RETESTING ter on how to conduct the event and one copy of the push-up scoring stan- Soldiers who fail any or all of the dards (DA Form 705). events must retake the entire APFT. In case of test failure, commanders may Facilities allow soldiers to retake the test as soon as the soldiers and commanders feel There must be at least one test they are ready. Soldiers without a station for every 15 soldiers to be medical profile will be retested not- tested. Each station is 6 feet wide and later-than three months following the 15 feet deep. initial APFT failure in accordance with AR 350-15, paragraph 11. Personnel

Test Sequence One event supervisor must beat the test site and one scorer at each station. The test sequence is the push-up, The event supervisor may not be the sit-up, and 2-mile run (or alternate, event scorer. aerobic event). The order of events cannot be changed. There are no Instructions exceptions to this sequence. Soldiers should be allowed no less The event supervisor must read the than 10 minutes, but ideally no more following: “THE PUSH-UP EVENT than 20 minutes, to recover between MEASURES THE ENDURANCE OF each event. The OIC or NCOIC deter- THE CHEST, SHOULDER, AND mines the time to be allotted between TRICEPS MUSCLES. ON THE events, as it will depend on the total COMMAND ‘GET SET,’ ASSUME number of soldiers who are participat- THE FRONT-LEANING REST PO- ing in the APFT. If many soldiers are SITION BY PLACING YOUR HANDS to be tested, staggered starting times WHERE THEY ARE COMFORT- should be planned to allow the proper ABLE FOR YOU. YOUR FEET intervals between events. Under no MAY BE TOGETHER OR UP TO 12 circumstances is the APFT valid if a INCHES APART. WHEN VIEWED soldier cannot begin and end all three FROM THE SIDE, YOUR BODY events in two hours or less. SHOULD FORM A GENERALLY The following paragraphs describe STRAIGHT LINE FROM YOUR the equipment, facilities, personnel, SHOULDERS TO YOUR ANKLES.

14-11 ON THE COMMAND ‘GO,’ BEGIN EXTEND YOUR ARMS COM- THE PUSH-UP BY BENDING YOUR PLETELY, THAT REPETITION WILL ELBOWS AND LOWERING YOUR NOT COUNT, AND THE SCORER ENTIRE BODY AS A SINGLE UNIT WILL REPEAT THE NUMBER OF UNTIL YOUR UPPER ARMS ARE THE LAST CORRECTLY PER- AT LEAST PARALLEL TO THE FORMED REPETITION. IF YOU GROUND. THEN, RETURN TO FAIL TO PERFORM THE FIRST THE STARTING POSITION BY TEN PUSH-UPS CORRECTLY, THE RAISING YOUR ENTIRE BODY SCORER WILL TELL YOU TO GO UNTIL YOUR ARMS ARE FULLY TO YOUR KNEES AND WILL EX- EXTENDED. YOUR BODY MUST PLAIN TO YOU WHAT YOUR MIS- REMAIN RIGID IN A GENERALLY TAKES ARE. YOU WILL THEN BE STRAIGHT LINE AND MOVE AS A SENT TO THE END OF THE LINE UNIT WHILE PERFORMING EACH TO BE RETESTED. AFTER THE REPETITION. AT THE END OF FIRST 10 PUSH-UPS HAVE BEEN EACH REPETITION, THE SCORER PERFORMED AND COUNTED, WILL STATE THE NUMBER OF HOWEVER, NO RESTARTS ARE REPETITIONS YOU HAVE COM- ALLOWED. THE TEST WILL CON- PLETED CORRECTLY. IF YOU TINUE, AND ANY INCORRECTLY FAIL TO KEEP YOUR BODY GEN- PERFORMED PUSH-UPS WILL NOT ERALLY STRAIGHT, TO LOWER BE COUNTED. AN ALTERED, YOUR WHOLE BODY UNTIL YOUR FRONT-LEANING REST POSITION UPPER ARMS ARE AT LEAST PAR- IS THE ONLY AUTHORIZED REST ALLEL TO THE GROUND, OR TO POSITION. THAT IS, YOU MAY

14-12 Administration SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING After reading the instructions, the YOUR BACK, YOU MAY BEND supervisor answers questions. Then he YOUR KNEES, BUT NOT TO SUCH moves the groups to their testing sta- AN EXTENT THAT YOU ARE tions. The event supervisor cannot be SUPPORTING MOST OF YOUR ready to begin. Successive groups do BODY WEIGHT WITH YOUR LEGS. the event until all soldiers have com- IF THIS OCCURS, YOUR PERFORM- pleted it. ANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE Timing Techniques IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. The event supervisor is the timer. IF YOU REST ON THE GROUND He calls out the time remaining every OR RAISE EITHER HAND OR FOOT 30 seconds and every second for the FROM THE GROUND, YOUR last 10 seconds of the two minutes. He PERFORMANCE WILL BE TERMI- ends the event after two minutes by NATED. YOU MAY REPOSITION the command “Halt!” YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS Scorers’ Duties THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. Scorers must allow for differences CORRECT PERFORMANCE IS IM- in the body shape and structure of PORTANT. YOU WILL HAVE TWO each soldier. The scorer uses each MINUTES IN WHICH TO DO AS soldier’s starting position as a guide MANY PUSH-UPS AS YOU CAN. throughout the event to evaluate each WATCH THIS DEMONSTRATION.” repetition. The scorer should talk to (The exercise is then demonstrated. the soldier before the event begins and See Figure 14-4 for a list of points that have him do a few repetitions as a need to be made during the demonstra- warm-up and reference to ensure he is tion.) “WHAT ARE-YOUR QUES- doing the exercise correctly. TIONS?”

Figure 14-4

14-13 The scorer may either sit or kneel Equipment about three feet from the testee’s shoulder at a 45-degree angle in front One stopwatch is needed along with of it. The scorer’s head should be one clipboard and pen for each scorer. about even with the testee’s shoulder The event supervisor must have the when the latter is in the front-leaning following: the instructions in this chap- rest position. Each scorer determines ter on how to conduct the event and for himself if he will sit or kneel when one copy of the sit-up scoring stan- scoring. He may not lie down or stand dards (DA Form 705). while scoring. He counts out loud the number of correct repetitions com- Facilities pleted and repeats the number of the last correct push-up if an incorrect Each station is 6 feet wide and 15 feet one is done. Scorers tell the testees deep. Ensure that no more than 15 what they do wrong as it occurs dur- soldiers are tested at a station. ing the event. A critique of the performance is done following the Personnel test. When the soldier completes the One event supervisor must be at the event, the scorer records the number test site and one scorer at each station. of correctly performed repetitions, The event supervisor may not be the initials the scorecard, and returns it to event scorer. the soldier. Instructions

SIT-UPS The event supervisor must read the following: “THE SIT-UP EVENT This event measures the endurance MEASURES THE ENDURANCE OF of the abdominal and hip-flexor THE ABDOMINAL AND HIP- muscles. (See Figure 14-5.) FLEXOR MUSCLES. ON THE

Figure 14-5

14-14 COMMAND “GET SET”, ASSUME VERTICAL POSITION. THE VER- THE STARTING POSITION BY TICAL POSITION MEANS THAT LYING ON YOUR BACK WITH THE BASE OF YOUR NECK IS YOUR KNEES BENT AT A 90- ABOVE THE BASE OF YOUR SPINE. DEGREE ANGLE. YOUR FEET MAY AFTER YOU HAVE REACHED OR BE TOGETHER OR UP TO 12 INCHES SURPASSED THE VERTICAL POSI- APART. ANOTHER PERSON WILL TION, LOWER YOUR BODY UNTIL HOLD YOUR ANKLES WITH THE THE BOTTOM OF YOUR SHOUL- HANDS ONLY. NO OTHER METHOD DER BLADES TOUCH THE OF BRACING OR HOLDING THE GROUND. YOUR HEAD, HANDS, FEET IS AUTHORIZED. THE HEEL ARMS, OR ELBOWS DO NOT HAVE IS THE ONLY PART OF YOUR TO TOUCH THE GROUND. AT FOOT THAT MUST STAY IN CON- THE END OF EACH REPETITION, TACT WITH THE GROUND. YOUR THE SCORER WILL STATE THE FINGERS MUST BE INTERLOCKED NUMBER OF SIT-UPS YOU HAVE BEHIND YOUR HEAD AND THE CORRECTLY COMPLETED. A BACKS OF YOUR HANDS MUST REPETITION WILL NOT COUNT IF TOUCH THE GROUND. YOUR YOU FAIL TO REACH THE VER- ARMS AND ELBOWS NEED NOT TICAL POSITION, FAIL TO KEEP TOUCH THE GROUND. ON THE YOUR FINGERS INTERLOCKED COMMAND “GO”, BEGIN RAIS- BEHIND YOUR HEAD, ARCH OR ING YOUR UPPER BODY FOR- BOW YOUR BACK AND RAISE WARD TO, OR BEYOND, THE YOUR BUTTOCKS OFF THE

Figure 14-6

14-15 GROUND TO RAISE YOUR UPPER ends the event after two minutes by the BODY, OR LET YOUR KNEES command “Halt!” EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT Scorers’ Duties COUNT, THE SCORER WILL RE- PEAT THE NUMBER OF YOUR The scorer may either kneel or sit LAST CORRECTLY PERFORMED about three feet from the testee’s hip. SIT-UP. THE UP POSITION IS THE The scorer’s head should be about even ONLY AUTHORIZED REST POSI- with the testee’s shoulder when the TION. IF YOU STOP AND REST IN latter is in the vertical (up) position. THE DOWN (STARTING) POSITION, Each scorer decides for himself whether THE EVENT WILL BE TERMI- to sit or kneel down when scoring. He NATED. AS LONG AS YOU MAKE may not lie down or stand while A CONTINUOUS PHYSICAL EF- scoring. The scorer counts aloud the FORT TO SIT UP, THE EVENT number of correctly performed sit-ups WILL NOT BE TERMINATED. YOU and repeats the number of the last MAY NOT USE YOUR HANDS OR correctly performed repetition if an ANY OTHER MEANS TO PULL OR incorrect one is done. Scorers tell the PUSH YOURSELF UP TO THE UP testees what they are doing wrong as it (RESTING) POSITION OR TO HOLD occurs during the event. A critique of YOURSELF IN THE REST POSI- his performance is given to each sol- TION. IF YOU DO SO, YOUR PER- dier after the event. When the soldier FORMANCE IN THE EVENT WILL completes the event, the scorer records BE TERMINATED. CORRECT PER- the number of correctly performed sit- FORMANCE IS IMPORTANT. YOU ups, initials the scorecard, and returns WILL HAVE TWO MINUTES TO it to the soldier. PERFORM AS MANY SIT-UPS AS When checking for correct body YOU CAN. WATCH THIS DEMON- position, the scorer must be sure that at STRATION.” (The exercise is then a 90-degree angle is formed at each demonstrated. See Figure 14-6 for a knee by the soldier’s upper and lower list of points that need to be made leg. The angle to be measured is not the during the demonstration.) “WHAT one formed by the lower leg and the ARE YOUR QUESTIONS?” ground. If, while performing the sit- Administration up event, this angle becomes greater than 90 degrees, the scorer should After reading the instructions, the instruct the testee and holder to repo- supervisor answers questions. He then sition the legs to the proper angle and moves the groups to their testing sta- obtain compliance before allowing the tions. The event supervisor cannot be testee’s performance to continue. The a scorer. At this point, the testing is loss of the proper angle does not ready to begin. Successive groups do terminate the testee’s performance in the event until all soldiers have com- the event. When the soldier comes to pleted it. the vertical position, the scorer must be sure that the base of the soldier’s neck Timing Techniques is above or past the base of the spine. A soldier who simply touches his knees The event supervisor is the timer. with his elbows may not come to a He calls out the time remaining every completely vertical position. The scorer 30 seconds and every second for the must ensure that the holder uses only last 10 seconds of the two minutes. He his hands to brace the exerciser’s feet.

14-16 TWO-MILE RUN Instructions

This event tests cardiorespiratory The event supervisor must read the (aerobic) endurance and the endurance following: “THE TWO-MILE RUN IS of the leg muscles. (See Figure 14-7.) USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG Equipment MUSCLES’ ENDURANCE. You MUST COMPLETE THE RUN WITH- Two stopwatches for the event OUT ANY PHYSICAL HELP. AT supervisor, one clipboard and pen for THE START, ALL SOLDIERS WILL each scorer, copies of the event’s in- LINE UP BEHIND THE STARTING structions and standards, and numbers LINE. ON THE COMMAND ‘GO,’ for the testees are needed. THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR Facilities OWN PACE. TO RUN THE RE- QUIRED TWO MILES, YOU MUST There must be a level area with no COMPLETE (describe the number of more than a three-degree slope on laps, start and finish points, and course which a measured course has been layout). YOU ARE BEING TESTED marked. An oval-shaped track of ON YOUR ABILITY TO COMPLETE known length may be used. If a road THE 2-MILE COURSE IN THE course is used, the start and finish and SHORTEST TIME POSSIBLE. AL- one-mile (half way) point must be clearly THOUGH WALKING IS AUTHOR- marked. IZED, IT IS STRONGLY DISCOUR- AGED. IF YOU ARE PHYSICALLY Personnel HELPED IN ANY WAY (FOR EX- AMPLE, PULLED, PUSHED, One event supervisor and at least PICKED UP, AND/OR CARRIED) one scorer for every 15 runners are OR LEAVE THE DESIGNATED required. RUNNING COURSE FOR ANY

Figure 14-7

14-17 REASON, YOU WILL BE DISQUALI- Scorers’ Duties FIED. (IT IS LEGAL TO PACE A SOLDIER DURING THE 2-MILE The scorers observe those runners in RUN. AS LONG AS THERE IS NO their groups, monitor their laps (if PHYSICAL CONTACT WITH THE appropriate), and record their times as PACED SOLDIER AND IT DOES they cross the finish line. (It is often NOT PHYSICALLY HINDER OTHER helpful to record the soldiers’ numbers SOLDIERS TAKING THE TEST, THE and times on a separate sheet of paper PRACTICE OF RUNNING AHEAD or card. This simplifies the recording OF, ALONG SIDE OF, OR BEHIND of finish times when large groups of THE TESTED SOLDIER, WHILE soldiers are simultaneously tested.) After SERVING AS A PACER, IS PER- all runners have completed the run, the MITTED. CHEERING OR CALL- scorers determine the point value for ING OUT THE ELAPSED TIME IS each soldier’s run time, record the ALSO PERMITTED.) THE NUM- point values on the scorecards, and BER ON YOUR CHEST IS FOR enter their initials in the scorers’ blocks. IDENTIFICATION. YOU MUST In all cases, when a time falls between MAKE SURE IT IS VISIBLE AT ALL two point values, the lower point value TIMES. TURN IN YOUR NUMBER is used and recorded. For example, if WHEN YOU FINISH THE RUN. a female soldier, age 17 to 21, runs the THEN, GO TO THE AREA DESIG- two miles in 15 minutes and 19 sec- NATED FOR THE COOL-DOWN onds, the score awarded is 95 points. AND STRETCH. DO NOT STAY At this time, the scorers for the 2- NEAR THE SCORERS OR THE mile run also convert the raw scores for FINISH LINE AS THIS MAY IN- the push-up and sit-up events by using TERFERE WITH THE TESTING. the scoring standards on the back side WHAT ARE YOUR QUESTIONS ON of the scorecard. They enter those THIS EVENT?” point values on the scorecards and determine the total APFT score for Administration each soldier before giving the scorecards to the test’s OIC or NCOIC. After reading the instructions, the After the test scores have been checked, supervisor answers questions. He then the test’s OIC or NCOIC signs all organizes the soldiers into groups of no scorecards and returns them to the more than 10. The scorer for each unit’s commander or designated repre- group assigns a number to each soldier sentative. in the group. At the same time, the scorer collects the scorecards and rec- Test Results ords each soldier’s number. The soldier’s fitness performance Timing Techniques for each APFT event is determined by converting the raw score for each event The event supervisor is the timer. to a point score. He uses the commands “Get set” and Properly interpreted, performance “Go.” Two stopwatches are used in on the APFT shows the following: case one fails. As the soldiers near the ● Each soldier’s level of physical fit- finish line, the event supervisor calls ness. off the time in minutes and seconds ● The entire unit’s level of physical (for example, “Fifteen-thirty, fifteen- fitness. thirty-one, fifteen-thirty -two,” and ● Deficiencies in physical fitness. so on). ● Soldiers who need special attention.

14-18 (Leaders must develop special pro- APFT events, the official, maximum grams to improve the performance score on the APFT must remain at 300 of soldiers who are below the re- (100 points per event). Some com- quired standards.) manders, however, want to know Commanders should not try to de- unofficial point scores to reward sol- termine the individual’s or the unit’s diers for their extra effort. strengths and weaknesses in fitness by Only those soldiers who score 100 using only the total scores. A detailed points in all three events are eligible to study of the results on each event is determine their score on an extended more important. For a proper analysis scale. To fairly determine the points of the unit’s performance, event scores earned, extra points are awarded at the should be used. They are corrected for same rate as points obtained for scores age and sex. Therefore, a female’s 80- at or below the 100 point level. Each point push-up score should be con- push-up and sit-up beyond the maxi- sidered the same as a male’s 80-point mum is worth one point as is every six- push-up score. Using the total point second decrease in the run time. Take, value or raw scores may distort the for example, the following case shown interpretation. in Figure 14-8. A male soldier performs above the maximum in the 17-21 age group by doing 87 push-ups and Scores Above Maximum 98 sit-ups and by running the two miles in 11 minutes and 12 seconds. Even though some soldiers exceed His score would be calculated as fol- the maximum score on one or more lows:

Figure 14-8

14-19 The calculations on the previous and preference and the equipment page, give the soldier a total score of available. (See DA Form 3349, Physi- 318 points. This method lets the com- cal Profile, referenced in AR 40-501.) mander easily determine the scores for The profiled soldier must perform performances that are above the maxi- all the regular APFT events his medi- mum. He may recognize soldiers for cal profile permits. Each soldier must their outstanding fitness achievements, earn at least 60 points on the regular not only on the APFT but also for events to receive a “go.” He must also other, unofficial fitness challenges. complete the alternate event in a time Using this method ensures that each equal to or less than the one listed for soldier has an equal chance to be his age group. For example, a soldier recognized for any of the tested fitness whose profile forbids only running will components. Commanders may also do the push-up and sit-up events and establish their own incentive programs an alternate aerobic event. He must get and set their own unit’s standards (AR at least a minimum passing score on 350-15). each event to earn a “go” for the test. A soldier whose profile prevents two or Temporary Profiles more APFT events must complete the 2-mile run or an alternate aerobic A soldier with a temporary profile event to earn a “go” on the test. Soldiers must take the regular three-event APFT who cannot do any of the aerobic after the profile has expired. (Soldiers events due to a profile cannot be tested. with temporary profiles of more than Such information will be recorded in three months may take an alternate test their official military record. as determined by the commander with The standards for alternate events input from health-care personnel. ) are listed in Figure 14-9. Scoring for Once the profile is lifted, the soldier all alternate events is on a go/no go must be given twice the time of the basis. Soldiers who do push-up and profile (but not more than 90 days) to sit-up events but who take an alternate train for the APFT. For example, if aerobic event are not awarded promo- the profile period was 7 days, the tion points for APFT performance. soldier has 14 days to train for the APFT after the profile period ends. If Alternate Events a normally scheduled APFT occurs during the profile period, the soldier Alternate APFT events assess the should be given a mandatory make-up aerobic fitness and muscular endur- date. ance of soldiers with permanent medi- Permanent Profiles cal profiles or long-term (greater than three months) temporary profiles who A permanently profiled soldier is cannot take the regular, three-event given a physical training program by APFT. the profiling officer using the positive profile form DA 3349 (see Appendix The alternate aerobic APFT events B). The profiling officer gives the are the following: unit’s commander a list of physical ● 800-yard-swim test. activities that are suitable for the ● 6.2-mile-stationary- bicycle ergome- profiled soldier. He also indicates the ter test with a resistance setting events and/or alternate aerobic event of 2 kiloponds (2 kilograms) or that the soldier will do on the APFT. 20 newtons. This recommendation, made after ● 6.2-mile-bicycle test on a conven- consultation with the profiled soldier, tional bicycle using one speed. should address the soldier’s abilities ● 2.5-mile-walk test.

14-20 ALTERNATE TEST STANDARDS BY EVENT, SEX, AND AGE

AGE EVENT SEX 17-21 22-26 27-31 32-36 37-41 42-46 47-51 52-56 57-61 62+

800-YARD Men 20:00 20:30 21:00 21:30 22:00 22:30 23:00 24:00 24:30 25:00 SWIM Women 21:00 21:30 22:00 22:30 23:00 23:30 24:00 25:00 25:30 26:00

6.2-MILE BIKE Men 24:00 24:30 25:00 25:30 26:00 27:00 28:00 30:00 31:00 32:00 (Stationary Women 25:00 25:30 26:00 26:30 27:00 28:00 30:00 32:00 33:00 34:00 and track)

2.5-MILE Men 34:00 34:30 35:00 35:30 36:00 36:30 37:00 37:30 38:00 38:30 WALK Women 37:00 37:30 38:00 38:30 39:00 39:30 40:00 40:30 41:00 41:30

*Figure 14-9

800-YARD-SWIM TEST WITH THE WALL OF THE POOL. ON THE COMMAND ‘GO,’ THE CLOCK This event is used to assess cardio- WILL START. YOU SHOULD THEN respiratory (aerobic) fitness. (See BEGIN SWIMMING AT YOUR OWN Figure 14-10.) PACE, USING ANY STROKE OR COMBINATION OF STROKES YOU Equipment WISH. YOU MUST SWIM (tell the number) LAPS TO COMPLETE THIS Two stopwatches, one clipboard and pen DISTANCE. YOU MUST TOUCH THE for each scorer, one copy each of the test WALL OF THE POOL AT EACH END instructions and standards, and appropriate OF THE POOL AS YOU TURN. ANY safety equipment are needed. TYPE OF TURN IS AUTHORIZED. YOU WILL BE SCORED ON YOUR ABILITY Facilities TO COMPLETE THE SWIM IN A TIME EQUAL TO, OR LESS THAN, THAT A swimming pool at least 25 yards long LISTED FOR YOUR AGE AND SEX. and 3 feet deep, or an approved facility, is WALKING ON THE BOTTOM TO needed. RECUPERATE IS AUTHORIZED. SWIMMING GOGGLES ARE PER- Personnel MITTED, BUT NO OTHER EQUIP- MENT IS AUTHORIZED. WHAT ARE One event supervisor and at least one YOUR QUESTIONS ABOUT THIS scorer for every soldier to be tested are EVENT?” required. Appropriate safety, control, and medical personnel must also be present.

Instructions

The event supervisor must read the following statement: “THE 800-YARD SWIM IS USED TO ASSESS YOUR LEVEL OF AEROBIC FITNESS. YOU WILL BEGIN IN THE WATER; NO DIVING IS ALLOWED. AT THE START, YOUR BODY MUST BE IN CONTACT

14-21 800-YARD SWIM

Figure 14-10

Administration in the 2-mile-run block on the scorecard and use the comment block to identify the After reading the instructions, the event time as an 800-yard-swim time. If the pool supervisor answers only related questions. length is measured in meters, the scorers He assigns one soldier to each lane and tells convert the exact distance to yards. To the soldiers to enter the water. He gives convert meters to yards, multiply the them a short warm-up period to acclimate to the water temperature and loosen up. Above number of meters by 39.37 and divide the all, the event supervisor must be alert to the product by 36; that is, (meters x 39.37)/36 safety of the testees throughout the test. = yards. For example, 400 meters equals 437.4 yards; that is, (400 x 39.37)/36 = Timing Techniques 437.4 yards.

The event supervisor is the timer. He 6.2-MILE STATIONARY-BICYCLE uses the commands “Get set” and “Go.” ERGOMETER TEST Two stopwatches are used in case one fails. As the soldiers near the finish, the event This event is used to assess the soldier’s supervisor begins calling off the elapsed time in minutes and seconds (for example, cardiorespiratory and leg-muscle “Nineteen-eleven, nineteen-twelve, endurance. (See Figure 14-11.) nineteen-thirteen,” and so on). The time is recorded when each soldier touches the end Equipment of the pool on the final lap or crosses a line set as the 800-yard mark. Two stopwatches, one clipboard and pen for each scorer, a copy of the test Scorers’ Duties instructions and standards, and one stationary bicycle ergometer are Scorers must observe the swimmers needed. The ergometers should measure assigned to the. They must be sure that each resistance in kiloponds or newtons. The swimmer touches the bulkhead at every bicycle should be one that can be used turn. The scorers record each soldier’s time for training and testing. Its seat and

14-22 Figure 14-11

handlebars must be adjustable to let the Instructions soldier fully extend his legs when pedaling. It should have an adjustable The event supervisor must read the tension setting and an odometer. The following: “THE 6.2-MILE STA- resistance is usually set by a tension TIONARY-BICYCLE ERGOMETER strap on a weighted pendulum con- EVENT TESTS YOUR CARDI- nected to the flywheel. See Appendix ORESPIRATORY FITNESS AND LEG D for guidance on using various types MUSCLE ENDURANCE. THE of stationary bikes. ERGOMETER’S RESISTANCE MUST BE SET AT TWO KILOPOUNDS (20 Facilities NEWTONS). ON THE COMMAND ‘GO,’ THE CLOCK WILL START, The test site can be any place where AND YOU WILL BEGIN PEDAL- there is an approved bicycle ergometer. ING AT YOUR OWN PACE WHILE This could be the post’s fitness facility MAINTAINING THE RESISTANCE or the hospital’s therapy clinic. Each INDICATOR AT TWO POUNDS. test station must be two yards wide and YOU WILL BE SCORED ON YOUR four yards deep. ABILITY TO COMPLETE 6.2 MILES (10 KILOMETERS), AS SHOWN ON Personnel THE ODOMETER, IN A TIME EQUAL TO OR LESS THAN THAT One event supervisor and at least LISTED FOR YOUR AGE AND SEX. one scorer for every three soldiers to be WHAT ARE YOUR QUESTIONS tested are required. Appropriate safety, ABOUT THIS EVENT?” control, and medical personnel should also be present.

14-23 Administration 6.2-MILE BICYCLE TEST

After reading the instructions, the This event is used to assess the event supervisor answers any related soldier’s cardiorespiratory and leg- questions. Each soldier is given a short muscle endurance. warm-up period and allowed to adjust the seat and handlebar height. Equipment

Timing Techniques Two stopwatches, one clipboard and pen for each scorer, a copy of the test The event supervisor is the timer. instructions and standards, and num- He uses the commands “Get set” and bers are needed. Although one-speed “Go.” Two stopwatches are used in bicycles are preferred for this event, case one fails. As the soldiers pedal the multispeed bicycles may be used. If a last two-tenths of the test distance, the multispeed bicycle is used, measures event supervisor should start calling must be taken to ensure that only one off the time in minutes and seconds gear is used throughout the test. (This (for example, “Twenty-thirty-one, can usually be done by taping the gear twenty -thirty -two, twenty-thirty- shifters at the setting preferred by the three,” and so on). He calls the time testee.) remaining every 30 seconds for the last two minutes of the allowable time and Facilities every second during the last ten seconds. A relatively flat course with a uniform surface and no obstacles must be Scorers’ Duties used. It must also be clearly marked. Soldiers should not be tested on a Scorers must ensure that the bicycle quarter-mile track, and they should ergometer is functioning properly. They never be out of the scorers’ sight. The must then make sure that the bicycle course should be completely free of ergometers’ tension settings have been runners and walkers. calibrated and are accurate and that the resistance of the ergometers has Personnel been set at two kiloponds (20 newtons). The scorers must observe the One event supervisor and at least soldiers throughout the event. From one scorer for every 10 soldiers are re- time to time the scorer may need to quired. Safety, control, and medical make small adjustments to the resis- personnel should also be present as tance control to ensure that a continu- appropriate. ous resistance of exactly 2 kiloponds (20 newtons) is maintained throughout instructions the test. At the end of the test, they record each soldier’s time on the score- The event supervisor must read the card in the 2-mile-run block, initial following: “THE 6.2-MILE BICYCLE the appropriate block, and note in the TEST IS USED TO ASSESS YOUR comment block that the time is for a CARDIORESPIRATORY FITNESS 6.2-mile stationary-bicycle ergometer AND LEG MUSCLES’ ENDURANCE. test. YOU MUST COMPLETE THE 6.2

14-24 MILES WITHOUT ANY PHYSICAL REASON, YOU WILL BE DISQUALI- HELP FROM OTHERS. YOU MUST FIED. WHAT ARE YOUR QUES- KEEP YOUR BICYCLE IN ONE TIONS ABOUT THIS EVENT?” GEAR OF YOUR CHOOSING FOR THE ENTIRE TEST. CHANGING Administration GEARS IS NOT PERMITTED AND WILL RESULT IN DISQUALIFICA- After reading the instructions, the TION. TO BEGIN, YOU WILL LINE event supervisor answers any related UP BEHIND THE STARTING LINE. questions. He then organizes the sol- ON THE COMMAND ‘GO,’ THE diers into groups of no more than ten CLOCK WILL START, AND YOU and assigns each group to a scorer. WILL BEGIN PEDALING AT YOUR Scorers assign numbers to the soldiers OWN PACE. TO COMPLETE THE in their groups and record each sol- REQUIRED DISTANCE OF 6.2 dier’s number on the appropriate score- MILES, YOU MUST COMPLETE card. (describe the number of laps, start and finish points, and course layout). YOU Timing Techniques WILL BE SCORED ON YOUR ABIL- ITY TO COMPLETE THE DISTANCE- The event supervisor is the timer. OF 6.2 MILES ( 10 KILOMETERS) IN He uses the commands “Get set” and A TIME EQUAL TO OR LESS THAN “Go.” Two stopwatches are used in THAT LISTED FOR YOUR AGE case one fails. As soldiers near the end AND SEX. IF YOU LEAVE THE of the 6.2-mile ride, the event super- DESIGNATED COURSE FOR ANY visor starts calling off the time in

14-25 minutes and seconds (for example, Equipment “Thirty-twenty-one, thirty- twenty- two, thirty -twenty-three,” and so on). Two stopwatches, one clipboard and pen for each scorer, numbers, and Scorers’ Duties copies of the test instructions and standards are needed. When the event is over, scorers record each soldier’s time in the 2- Facilities mile-run block. They initial the appropriate block and note in the This event uses the same course as comment block that the time is for a the 2-mile run. 6.2-mile-bicycle test and whether or not the testee met the required stan- Personnel dards for his age and sex. One event supervisor and at least 2.5-MILE WALK one scorer for every three soldiers to be tested are required. Appropriate safety, This event serves to assess cardi- control, and medical personnel should orespiratory and leg-muscle endur- be present. ance.

14-26 Instructions into groups of no more than three and assigns each group to a scorer. Each The event supervisor must read the soldier is issued a number which the following: “THE 2.5-MILE WALK IS scorer records on the scorecard. USED TO ASSESS YOUR CARDI- ORESPIRATORY FITNESS AND Timing Techniques LEG-MUSCLE ENDURANCE. ON THE COMMAND ‘GO,’ THE CLOCK The event supervisor is the WILL START, AND YOU WILL timer. He uses the commands “Get set” BEGIN WALKING AT YOUR OWN and “Go.” Two stopwatches are used in PACE. YOU MUST COMPLETE case one fails. As the soldiers near the (describe the number of laps, start and end of the 2.5-mile walk, the event finish points, and course layout). ONE supervisor starts calling off the elapsed FOOT MUST BE IN CONTACT WITH time in minutes and seconds (for THE GROUND AT ALL TIMES. IF example,"Thirty-three-twenty-two, YOU BREAK INTO A RUNNING thirty -three -twenty -three, thirty- STRIDE AT ANY TIME OR HAVE three-twenty -four,” and so on). BOTH FEET OFF THE GROUND AT THE SAME TIME, YOUR PERFORM- Scorers’ Duties ANCE IN THE EVENT WILL BE TERMINATED. YOU WILL BE Scorers must observe the soldiers SCORED ON YOUR ABILITY TO during the entire event and must en- COMPLETE THE 2.5-MILE COURSE sure that the soldiers maintain a walk- IN A TIME EQUAL TO OR LESS ing stride. Soldiers who break into any THAN THAT LISTED FOR YOUR type of running stride will be termi- AGE AND SEX. WHAT ARE YOUR nated from the event and given a “no QUESTIONS ABOUT THIS EVENT?” go.” When the event is over, scorers record the time in the 2-mile-run Administration block on the scorecard, initial the appropriate block, and note in the com- After reading the instructions, the ment block that the time is for a 2.5- event supervisor answers any related mile walk and whether or not the questions. He then divides the soldiers testee received a "go" or "no go."

14-27 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 maximum benefit from training, leaders must be aware of these differences and plan the training to provide maximum benefit for everyone. They must also be aware of the physiological differences between men and women. While leaders must require equal efforts of men and women during the training period, they must also realize that women have physiological limitations which generally preclude equal performance. The following paragraphs describe the most important physical and physiological differences between men and women.

SIZE

The average 18- year-old man is 70.2 inches tall and weighs 144.8 pounds, whereas the average woman of the same age is 64.4 inches tall and weighs 126.6 pounds. This difference in size affects the absolute amount of physical work that can be performed by men and women.

MUSCLES

Men have 50 percent greater total muscle mass, based on weight, than do women. A woman who is the same size as her male counterpart is generally only 80 percent as strong. Therefore, men usually have an advantage in strength, speed, and power over women.

FAT

Women carry about 10 percentage points more body fat than do men of the same age. Men accumulate fat primarily in the back, chest, and abdomen; women gain fat in the buttocks, arms, and thighs. Also, because the center of gravity is lower in women than in men, women must overcome more resistance in activities that require movement of the lower body.

BONES

Women have less bone mass than men, but their pelvic structure is wider. This difference gives men an advantage in running efficiency.

HEART SIZE AND RATE

The average woman’s heart is 25 percent smaller than the average man’s. Thus, the man’s heart can pump more blood with each beat. The larger heart size contributes to the slower resting heart rate (five to eight beats a minute slower) in males. This lower rate is evident both at rest and at any given level of submaximal exercise. Thus, for any given work rate, the faster heart rate means that most women will become fatigued sooner than men.

FLEXIBILITY

Women generally are more flexible than men.

A-O LUNGS

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

RESPONSE TO HEAT

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

OTHER FACTORS

Knowing the physiological differences between men and women is just the first step in planning physical training for a unit. Leaders need to understand other factors too. Women can exercise during menstruation; it is, in fact, encouraged. However, any unusual discomfort, cramps, or pains while menstruating should be medically evaluated. Pregnant soldiers cannot be required to exercise without a doctor’s approval. Generally, pregnant women may exercise until they are close to childbirth if they follow their doctors’ instructions. The Army agrees with the position of the American College of obstetricians and Gynecologists regarding exercise and pregnancy. This guidance is available from medical authorities and the U.S. Army Physical Fitness School (USAPFS). The safety and health of the mother and fetus are primary concerns when dealing with exercise programs. Vigorous activity does not harm women’s reproductive organs or cause menstrual problems. Also, physical fitness training need not damage the breasts. Properly fitted and adjusted bras, however, should be worn to avoid potential injury to unsupported breast tissue that may result from prolonged jarring during exercise. Although female soldiers must sometimes be treated differently from males, women can reach high levels of physical performance. Leaders must use common sense to help both male and female soldiers achieve acceptable levels of fitness. For example, ability-group running alleviates gender-based differences between men and women. Unit runs, however, do not.

A-1 APPENDIX B

POSITIVE PROFILE FORM

Figure B-1

B-1 APPENDIX C PHYSICAL FITNESS LOG

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

Figure C-1

C-1 APPENDIX D

STATIONARY BICYCLE TEST

Only stationary bicycles which can be calibrated and which have mechanically adjustable resistances may be used to test profiled soldiers on the 6.2-mile (l O-kilometer), alternate APFT event. Therefore, the event supervisor or scorer must be sure that the stationary bicycle can be accurately adjusted to ensure that the soldier pedals against the correct resistance (force) of 2 kiloponds or 20 newtons. If the stationary bicycle cannot be properly calibrated and adjusted, the soldier may end up pedalling against a resistance which is too great or not great enough. In either case, the test would not provide an accurate indication of the soldier’s level of cardiorespiratory fitness. The best type of stationary bicycle for testing has the following features: • Calibration adjustment. • Adjustable resistance displayed in kiloponds or newtons. • Odometer which accurately measures the distance traveled in either miles or tenths of miles or in kilometers and tenths of kilometers. Examples of stationary bicycles which meet the above criteria are the mechanically braked Bodyguard 990 and Monark 868. Such bicycles can be used to accurately measure a person’s rate of work or the total amount of work. They are often called bicycle ergometers.

If the stationary bicycle has an odometer, the soldier must pedal 6.2 miles (10.0 kilometers or 10,000 meters) against a resistance set at 2 kiloponds or 20 newtons. The test is completed when the soldier pedals 6.2 miles (10.0 kilometers). He receives a “Go” if he is below or at the time allotted for his particular age group and gender. Care should be taken to ensure that, when using a stationary bicycle which measures distance in kilometers, the test is ended at 10 kilometers, not 6.2 kilometers.

There are many electrically operated, stationary bicycles (EOSBS) on the market and in gymnasiums on Army installations. Most of them are designed for physical fitness training. Only a limited number of EOSB models are designed to accurately assess a person’s energy expenditure during exercise. Such EOSBS are relatively expensive and are generally found in medical and scientific laboratories. Very few, if any, are found in gymnasiums on Army installations.

Because most of the more common training EOSBS were not designed to accurately assess energy expenditure, they should not be used for the alternate, cardiorespiratory APFT event.

For the sake of accuracy and ease of administration, soldiers designated to be tested on either of the two bicycle protocols should be tested using a moving bicycle IAW the guidelines provided elsewhere in this field manuel. If the mechanical y- braked Bodyguard 990 or Monark 868 is used, however, the tester must ensure that the equipment has been properly calibrated prior to each test.

D-1 D-2 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 common running- related injuries. It can also make running more enjoyable and let you get more mileage out of your shoes.

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

When shopping for running shoes, keep the following in mind: • Expect to spend between $30 and $100 for a pair of good shoes. • Discuss your foot type, foot problems, and shoe needs with a knowledgeable salesperson. • Check the PX for available brands and their prices before shopping at other stores. • Buy a training shoe, not a racing shoe. • When trying on shoes, wear socks that are as similar as possible to those in which you will run. Also, be sure to try on both shoes. • Look at more than one model of shoe. • Choose a pair of shoes that fit both feet well while you are standing. • Ask if you can try running in the shoes on a non-carpeted surface. This gives you a feel for the shoes. • Carefully inspect the shoes for defects that might have been missed by quality control. Do the following: -Place the shoes on a flat surface and check the heel from behind to see that the heel cup is perpendicular to the sole of the shoe. -Feel the seams inside the shoe to determine if they are smooth, even, and well-stitched. -Check for loose threads or extra glue spots; they are usually signs of poor construction.

The shoes' ability to protect you from injury decreases as the mileage on them increases. Record the number of miles you run with them on a regular basis, and replace the shoes when they have accumulated 500 to 700 miles even if they show little wear.

E-1 Figure E-1

E-2

F-2 APPENDIX G

PERCEIVED EXERTION

The heart rate has traditionally been used to estimate exercise intensity. However, evidence shows that a person’s own perception of the intensity of his exercise can often be just as accurate as the heart rate in gauging his exercise intensity. The scale in Figure G-1 lets a soldier rate his degree of perceived exertion .(PE). . This scale consists of numerical ratings for physical exercise followed by their associated descriptive ratings.

Figure G-1

To judge perceived exertion, estimate how difficult it feels to do the exercise. Do not be concerned with any one single factor such as shortness of breath or work intensity. Instead, try to concentrate on the total inner feeling of exertion. Multiplying the rating of perceived exertion by 10 roughly approximates the heart rate during exercise. For example, a PE of 14, when multiplied by 10, equals 140. Most soldiers with THRs between 130 and 170 BPM would exercise between a PE of 13 (somewhat hard) and 17 (very hard). Although either percent of maximum heart rate or perceived exertion may be used during exercise, the most valid method for calculating THR is percent HRR.

G-1 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 the lumbar vertebrae and the femur.

H-1 GLOSSARY

Section 1: Acronyms and Abbreviations

AC Active Component AGR ability group run A IT advanced individual training APFT Army Physical Fitness Test AR Army regulation ARNG Army National Guard ARTEP Army Training and Evaluation Program ATP adenosine triphosphate

BCT basic combat training BDU battle dress uniform BPM beats per minute BT basic training BTMS Battalion Training Management System c centigrade CAD coronary artery disease CPR cardiopulmonary resuscitation CPT captain CR cardiorespiratory CVSP cardiovascular screening program

DA Department of the Army DOD Department of Defense

EDRE emergency deployment readiness exercise EIB Expert Infantryman Badge EOSB electrically operated, stationary bicycle

F Fahrenheit FITT frequency, intensity, time, type FM field manual FTX field training exercise

HDL high-density lipoprotein HQ headquarters HQDA Headquarters, Department of the Army HRR heart rate reserve

ID identification IET initial entry training IG inspector general kph kilometers per hour

Glossary-1 lat latissimus dorsi LCE load-carrying equipment LDL low-density lipoprotein

MACOM major Army command MEDDAC medical department activity METL mission-essential task list MFT master fitness trainer MHR maximum heart rate min minute(s) MOS military occupational specialty MPH miles per hour MRDA military recommended dietary allowance MRE meal, ready to eat

NCO noncommissioned officer NCOIC noncommissioned officer in charge NGR National Guard regulation No. number

OIC officer in charge OST one-station training OSUT one-station unit training

Pam pamphlet PE perceived exertion PNF proprioceptive neuromuscular facilitation PRE partner-resisted exercise PT physical training pts points PU push-up

RC Reserve Component rep repetition RHR resting heart rate RICE rest, ice, compression, elevation RM repetition maximum ROTC Reserve Officers’ Training Corps sec second(s) SCUBA self-contained underwater breathing apparatus SDT self development test SOP standing operating procedure SU sit-up

TB med technical bulletin, medical TDA table of distribution and allowances THR training heart rate TM technical manual TOE table of organization and equipment TRADOC U.S. Army Training and Doctrine Command TS timed set TSP training support package

Glossary-2 U.S. United States USAPFS United States Army Physical Fitness School USAR United States Army Reserve

V02max maximum oxygen consumption per minute

WBGTI wet bulb globe temperature index WCF windchill factor

Section II: Terms extension An increase in the angle between two bones in which a straightening movement occurs; the opposite of flexion. For example, extension of the elbow involves an increase in the angle formed by the upper and lower arm as the arm straightens at the elbow. flexion A decrease in the angle between two bones in which a bending movement occurs; the opposite of extension. For example, flexion of the elbow involves a decrease in the angle formed by the lower and upper arm as the arm bends at the elbow.

Glossary-3 REFERENCES

SOURCES USED

These are the sources quoted or paraphrased in this publication.

ARMY REGULATIONS (ARs)

15-6 Procedures for 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-1 FIELD MANUALS (FMs)

21-150 Combative. December 1971. 22-5 Drill and Ceremonies. December 1986. 31-70 Basic Cold Weather Manual. April 1968.

OTHER ARMY PUBLICATIONS AND MATERIALS

AR 215-1 Administration of Army Morale, Welfare, and Recreation. February 1984. DA Form 705 Army Physical Fitness Test Scorecard. May 1987. DA Form 3349 Physical Profile. May 1986. Folio No. 1 “Training Facilities,” Corps of Engineers Drawing No. 28-13-95. Directorate of Facilities Engineering. SB 10-260 Master Menu. December 1989. TB Med 507 Occupational and Environmental Health Prevention, Treatment, and Control of Heat Injury. July 1980. TSP Physical Fitness Training - Total Fitness. July 1987.

TRAINING VIDEO TAPES (TVTS)

8-103 Standards for Determining Body Fat. 1986. 21-76 Army Physical Fitness Test (APFT). 1986. 21-191 Administration of the APFT. 1988. 21-192 Partner-Resisted Exercises (PRE). 1987. 21-218 Flexibility: The Truth About Stretching. 1989. 21-203 Push-up/Sit-up Improvement. 1988.

References-2 INDEX

This is a topical index organized alphabetically. Citations are to paragraph numbers. ability group running advanced individual training, 1-10 aerobic exercises; see exercises, aerobic aerobic fitness; see fitness, cardiorespiratory aquatic exercise, 8-19 through 8-22 Army Physical Fitness Test (APFT), 14-1 through 14-27 ability group running to prepare for, 1-10 administration of, 14-2 through 14-8 alternate events for, 14-20 through 14-27 cardiovascular screening program for, 14-1 command functions relating to, 1-2, 3 duties of test personnel for, 14-8, 9 evaluation of, 1-14, 15; 14-1 failures, 1-12 procedures for testing, 14-10, 11 profiles in regard to, 14-20; see also profile push-up as an event in, 14-11 through 14-14 results of, 14-18, 19 scorecard for, 14-3 through 14-7 scores above maximum in, 14-19 sequence of, 14-11 through 14-18 site of, 14-9, 10 sit-up as an event in, 14-14 through 14-16 two-mile run as an event in, 14-17, 18 bicycle test (APFT event), 14-24 through 14-26 bicycle ergometer test, stationary (APFT event), 14-22 through 14-24; D-O bicycling; see cycling body composition, 1-3; 5-0, 1; see also overweight soldiers broom-ball hockey, 9-11, 12 calisthenics, 7-7 through 7-17 cardiorespiratory fitness; see fitness, cardiorespiratory circuits designing of, 7-2, 3 types of, 7-1 circuit training, 7-1 through 7-6 sample circuits for, 7-3 through 7-6 variables in, 7-1, 2 competitive fitness activities, 9-1 through 9-18 cool-down, 1-7; 4-3; 8-22 cross-country skiing, 2-15 cycling, 2-14

Index-1 dehydration, 6-5; 12-3 diet; see weight, diet and exercise drills conditioning, 7-17 grass, 7-17 through 7-22 guerilla, 7-23 through 7-26 log, 8-13 through 8-18 rifle, 8-11, 12

endurance cardiorespiratory; see fitness, cardiorespiratory muscular; see muscular endurance and strength

environmental considerations, 12-0 through 12-4 air pollution, 12-4 altitude, 12-4 cold environments, 12-2, 3 dehydration, 12-3 frostbite, 12-3 heat injuries and symptoms, 12-1 hot, humid environments, 12-1, 2 hydration guidelines, 12-2 hypothermia, 12-2 temperature regulation, 12-0, 1 windchill factor, 12-3 exercise principles, 1-4; 10-12, 13 exercises; see also drills acquatic, 8-19 through 8-22 aerobic, 2-0, 2-6 through 2-16 aerobic (alternate forms), 2-13 through 2-13 calisthenic, 7-7 through 7-17 conditioning drills; see drills, conditioning cool-down after, 1-7; 4-3 flexibility, 1 -3; 4-1 through 4-17 guerilla; see drills, guerilla injuries related to, 13-1, 2 muscle strengthening, 3-3 through 3-9 muscular training chart, 3-36 partner-resisted, 3-13 through 3-20 rhythmic (with music), 2-15, 16 warm-up before, 1-7; 4-2 with equipment, 3-21 through 3-35 without special equipment, 3-12

Fartlek training; see running, Fartlek training fat body, 1-12, 13; 5-0, 1; see also overweight soldiers saturated, 6-3

Index-2 fitness cardiorespiratory (aerobic), 1 -3; 2-0 through 2-16 components of, 1-3, 4 conditioning phases for, 1-7 through 1 -9; 3-6, 7 muscular, 3-1 fitness programs; see unit program fitness programs, types of advanced individual training (AIT), 1-10 individual, 1-11 initial entry training (IET), 1-10; 11-0, 1 special, 1-11, 12 TOE and TDA units, 1-11 unit, 1-9, 10 FITT factors, 1-4 through l-7; 2-1 through 2-6; 4-2 flexibility, 1-3; 4-1 through 4-17 flexibility exercises; see exercises, flexibility fluid intake, 6-5, 6; 12-1 frequency, intensity, time, type; see FITT factors grass drills; see drills, grass guerilla drills; see drills, guerilla handball and racquet sports, 2-15 heart rate, components of heart rate reserve (HRR), 1-6, 8; 2-3 through 2-6 maximum heart rate (MHR), 2-2 resting heart rate (RHR), 2-3, 4 training heart rate (THR), 1-6, 8; (calculation) 2-2 through 2-6 initial entry training (IET), 1-1, 10, 15; 11-0, 1 injuries, 2-6, 7; 7-7, 8; 13-1, 2 interval training; see running, interval training intramural, 9- I through 9-5 log drills; see drills, log master fitness trainer (MFT), 1-1, 2, 3, 9, 12, 13 maximum heart rate; see heart rate, maximum muscle groups, 3-9 through 3-11 muscle contractions (types), 3-1, 2 muscular endurance and strength, 1-3; 3-1 through 3-36 age as a factor in, 1-13, 14 exercise programs for, 3-12 through 3-36 exercise selection for, 3-6 principles of, 3-2 through 3-5 key points regarding, 3-12 training for, 1-5 through 1-7, 9, 13; 3-1 through 3-36 nine-ball soccer, 9-5 through 9-8 nutrition and fitness, 6-0 through 6-6 for optimal physical performance, 6-3 through 6-6 guidelines, 6-0 through 6-3 in the field, 6-6 Index-3 obstacle courses, types of conditioning, 8-2 through 8-6 confidence, 8-6 through 8-10 safety precautions for using, 8-1, 2 olympics; see unit olympics orienteering, 9-13 through 9-16 overweight soldiers, 1-12, 13; see also fat, body partner-resisted exercise; see exercises, partner-resisted perceived exertion, G-1 phases of conditioning; see fitness, conditioning phases physical fitness log, C-O positive profile form, B-1 principles of exercise; see exercise principles profiles, 1-13; 14-20; B-1 push-up; see APFT, push-up pushball, 9-7, 8 pushball (strategy), 9-8 through 9-11 resistance training; see strength training rest, ice, compression, and elevation (RICE), 13-1 resting heart rate; see heart rate, resting rifle drills; see drills, rifle road marches, 2-11, 12; 11-1 rope skipping, 2-15 running cross-country, 2-10 Fartlek training, 2-9 injuries; see injuries interval training, 2-8, 9 last-man-up, 2-10 shoes; see shoes, running technique, 2-6 safety, 1-15; 3-6; 7-7; 8-1, 2; 9-16; 11-0, 1 sexual differences, A-1, 2 shoes, running (how to select), E-1, 2 sit-up; see APFT, sit-up soccer; see nine-ball soccer speed play; see running, Fartlek training strategy pushball; see pushball (strategy) strength training; see muscular endurance and strength, training stretching; see flexibility and exercises, flexibility swim test (APFT event), 14-21, 22 swimming, 2-14; see also exercise, aquatic training heart rate; see heart rate, training two-mile run; see APFT, two-mile run

Index-4 unit olympics, 9-17, 18 unit program activities and games for, 9-5 through 9-16 development of, 10-1 through 10-13 evaluation of, 1-14, 15 sample of, 10-5 through 10-12 types of, 1-10, 11

VO2max, calculation of, F-1, 2 walk (APFT event), 14-26, 27 walking, 2-14, 15 warm-up, 1-7; 4-2; 8-19 weight (body); see also nutrition and fitness Army standards for, 5-0, 1 diet and exercise for proper, 5-1 methods for evaluating, 5-0, 1 programs for overweight soldiers, 1-12, 13

Index-5 FM 21-20 30 SEPTEMBER 1992

By Order of the Secretary of the Army

GORDON R. SULLIVAN General, United States Army Chief of Staff

Official:

MILTON H. HAMILTON Administrative Assistant to the Secretary of the Army 02361

DISTRIBUTION:

Active Arm y, USAR and ARNG: To be distributed In accordance with DA Form 12-11E, requirements for FM 21-20, Physical Fitness Training (Qty rqr block no. 0165).

•U.S. Government Printing Office: 1994 — 300-421/82850 PIN: 007192-001