CHANGE 1 HEADQUARTERS

FM 21-20 C1 CHANGE 1 HEADQUARTERS DEPARTMENT OF THE ARMY Washington, DC, 1 October 1998 PHYSICAL FITNESS TRAINING 1. Change FM 21-20, 30 September 1992, as follows: REMOVE OLD PAGES INSERT NEW PAGES 14-3 to 14-8 14-21 to 14-22 14-3 to 14-8.2 14-21 to 14-22 2. A star (*) marks new or changed material. 3. File this transmittal sheet in front of this publication. DISTRIBUTION RESTRICTION: proved for public release; distribution is unlimited. (See Figure 14-1.) The unit will complete the height and weight data. Scorers record the raw score for each event and initial the results. If a soldier fails an event or finds it difficult to perform, the scorer should write down the reasons and other pertinent information in the comment block. After the entire APFT has been completed, the event scorer will convert raw scores to point scores using the scoring standards on the back of the scorecards. (See 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 The APFT must be properly supervised to ensure that its objectives are met. Proper supervision ensures uniformity in the following: • Scoring the test. • Training of supervisors and scorers. • Preparing the test and controlling performance factors. The goal of the APFT is to get an accurate evaluation of the soldiers’ fitness levels. Preparations for administering an accurate APFT include the following: • Selecting and training supervisors and scorers. • Briefing and orienting administrators and partici- pants. • Securing a location for the events. Commanders must strictly control those factors which influence test performance. They must ensure that events, scoring, clothing, and equip- ment are uniform. Com- manders should plan testing which permits each soldier to perform to his maximal level. They should also ensure the following: • Soldiers are not tested when fatigued or ill. • Soldiers do not have tiring duties just before taking the APFT. • Weather and environ- mental conditions do not inhibit performance. • Safety is the first consid- eration. Duties of Test Personnel Testers must be totally familiar with the instructions for each event and trained to administer the tests. Correctly supervising testees and laying out the test area are essential duties. The group administering the test must include the following: • OIC or NCOIC. • Event supervisor, scorers, and a demonstrator for each event. • Support personnel (safety, control, and medical as appropriate). There should be no less than one scorer for each 15 soldiers tested. Twelve to 15 scorers are required when a company-sized unit is tested. OIC OR NCOIC The OIC or NCOIC does the following: • Administers the APFT. • Procures all necessary equipment and supplies. • Arranges and lays out the test area. • Trains the event supervisors, scorers, and demonstrators. (Training video tape No. 21-191 should be used for training those who administer the APFT.) • Ensures the test is properly administered and the events are explained, demonstrated, and scored according to the test standards in this chapter. • Reports the results after the test. EVENT SUPERVISORS Event supervisors do the following: • Administer the test events. • Ensure that necessary equipment is on hand. • Read the test instructions, and have the events demonstrated. 14-8 • Supervise the scoring of events, and ensure that they are done correctly. • Rule on questions and scoring discrepancies for their event. SCORERS Scorers do the following: • Supervise the performance of testees. • Enforce the test standards in this chapter. • Count the number of correctly performed repetitions aloud. • Record the correct, raw score on each soldier’ s scorecard, and initial the scorecard block. • Perform other duties assigned by the OIC or NCOIC. Scorers must be thoroughly trained to maintain uniform scoring standards. They do not participate in the test. The goal of the APFT is to get an accurate evaluation of the soldier’ s fitness levels. 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 SWIM Men Women 20:00 21:00 20:30 21:30 21:00 22:00 21:30 22:30 22:00 23:00 22:30 23:30 23:00 24:00 24:00 25:00 24:30 25:30 25:00 26:00 6.2-MILE BIKE (Stationary and track) Men Women 24:00 25:00 24:30 25:30 25:00 26:00 25:30 26:30 26:00 27:00 27:00 28:00 28:00 30:00 30:00 32:00 31:00 33:00 32:00 34:00 2.5-MILE WALK Men Women 34:00 37:00 34:30 37:30 35:00 38:00 35:30 38:30 36:00 39:00 36:30 39:30 37:00 40:00 37:30 40:30 38:00 41:00 38:30 41:30 *Figure 14-9 800-YARD-SWIM TEST This event is used to assess cardio- respiratory (aerobic) fitness. (See Figure 14-10.) Equipment Two stopwatches, one clipboard and pen for each scorer, one copy each of the test instructions and standards, and appropriate safety equipment are needed. Facilities A swimming pool at least 25 yards long and 3 feet deep, or an approved facility, is needed. Personnel One event supervisor and at least one scorer for every soldier to be tested are required. Appropriate safety, control, and medical personnel must also be present. Instructions The event supervisor must read the following statement: “ THE 800-YARD SWIM IS USED TO ASSESS YOUR LEVEL OF AEROBIC FITNESS. YOU WILL BEGIN IN THE WATER; NO DIVING IS ALLOWED. AT THE START, YOUR BODY MUST BE IN CONTACT WITH THE WALL OF THE POOL. ON THE COMMAND ‘ GO,’ THE CLOCK WILL START. YOU SHOULD THEN BEGIN SWIMMING AT YOUR OWN PACE, USING ANY STROKE OR COMBINATION OF STROKES YOU WISH. YOU MUST SWIM (tell the number) LAPS TO COMPLETE THIS DISTANCE. YOU MUST TOUCH THE WALL OF THE POOL AT EACH END OF THE POOL AS YOU TURN. ANY TYPE OF TURN IS AUTHORIZED. YOU WILL BE SCORED ON YOUR ABILITY TO COMPLETE THE SWIM IN A TIME EQUAL TO, OR LESS THAN, THAT LISTED FOR YOUR AGE AND SEX. WALKING ON THE BOTTOM TO RECUPERATE IS AUTHORIZED. SWIMMING GOGGLES ARE PER- MITTED, BUT NO OTHER EQUIP- MENT IS AUTHORIZED. WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT?” 14-21 Administration After reading the instructions, the event supervisor answers only related questions. He assigns one soldier to each lane and tells the soldiers to enter the water. He gives them a short warm-up period to acclimate to the water temperature and loosen up. Above all, the event supervisor must be alert to the safety of the testees throughout the test. Timing Techniques The event supervisor is the timer. He uses the commands “Get set” and “Go.” Two stopwatches are used in case one fails. As the soldiers near the finish, the event supervisor begins calling off the elapsed time in minutes and seconds (for example, “Nineteen-eleven, nineteen-twelve, nineteen-thirteen,” and so on). The time is recorded when each soldier touches the end of the pool on the final lap or crosses a line set as the 800-yard mark. Scorers’ Duties Scorers must observe the swimmers assigned to the. They must be sure that each swimmer touches the bulkhead at every turn. The scorers record each soldier’ s time 800-YARD SWIM Figure 14-10 in the 2-mile-run block on the scorecard and use the comment block to identify the time as an 800-yard-swim time. If the pool length is measured in meters, the scorers convert the exact distance to yards. To convert meters to yards, multiply the number of meters by 39.37 and divide the product by 36; that is, (meters x 39.37)/36 = yards. For example, 400 meters equals 437.4 yards; that is, (400 x 39.37)/36 = 437.4 yards. 6.2-MILE STATIONARY-BICYCLE ERGOMETER TEST This event is used to assess the soldier’ s cardiorespiratory and leg-muscle endurance. (See Figure 14-11.) Equipment Two stopwatches, one clipboard and pen for each scorer, a copy of the test instructions and standards, and one stationary bicycle ergometer are needed. The ergometers should measure resistance in kiloponds or newtons. The bicycle should be one that can be used for training and testing. Its seat and 14-22 *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 block. The NCOIC/OIC checks all test scores for accuracy and signs their name in the NCOIC/OIC Signature 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 CHAPTER 13 CHAPTER 14 APPENDIX A TABLE OF CONTENTS (CONT.) PAGE PAGE INJURIES Typical Injuries Associated with Physical Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-1 Other Factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-2 APPENDIX B POSITIVE PROFILE FORM . . . . . . . . . . . . . . . . . . .. B-0 APPENDIX C PHYSICAL FITNESS LOG . . . . . . . . . . . . . . . . . . . .. C-I ARMY PHYSICAL FITNESS TEST Methods of Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-1 Over-Forty Cardiovascular Screening Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..14-l Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-2 Test Administration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-2 Duties of Test Personnel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-8 Test Site. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..i4-9 Test Procedures. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-10 Test Sequence. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-11 Test Results. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-18 Scores Above Maximum. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..14-19 Temporary Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20 Permanent Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20 Alternate Events . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20 APPENDIX D STATIONARY BICYCLE TEST . . . . . . . . . . .. D-O APPENDIX E SELECTING THE RIGHT RUNNING SHOE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..E-1 APPENDIX F CALCULATION OF V02MAX . . . . . . . . . . . . . . .. F-1 APPENDIX G PERCEIVED EXERTION . . . . . . . . . . . . . . . . . . . . . . .G-1 APPENDIX H THE MAJOR SKELETAL MUSCLES OF THE HUMAN BODY . . . . . . . . . . . . . . . . . . . . . .. H-O GLOSSARY . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. Glossary-1 REFERENCES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. References-O PHYSIOLOGICAL DIFFERENCES BETWEEN THE SEXES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..A-O INDEX. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Index-O ii for the physical demands of war, were sent to battle. The PrefaceOn 5 July 1950, U.S. troops, who were unprepared 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. 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. i i i Components of physical fitness include weight control, diet, nutrition, stress management, and spiritual and ethical fitness. A soldier’s level of physical fitness' has a direct impact on his combat readiness. The many battles in which American troops have fought under- score the important role physical fit- ness plays on the battlefield. The renewed nationwide interest in fitness has been accompanied by many re- search studies on the effects of regular participation in sound physical fitness programs. The overwhelming conclu- sion is that such programs enhance a person’s quality of life, improve pro- ductivity, and bring about positive physical and mental changes. Not only are physically fit soldiers essential to the Army, they are also more likely to have enjoyable, productive lives. This chapter provides an overview of fitness. It defines physical fitness, outlines the phases of fitness, and discusses various types of fitness pro- grams and fitness evaluation. Com- manders and leaders can use this infor- mation to develop intelligent, combat- related, physical fitness programs. Physical fitness, the emphasis of this manual, is but one component of total fitness. Some of the “others are weight control, diet and nutrition, stress management, dental health, and spiritual and ethical fitness, as well as the avoidance of hypertension, sub- stance abuse, and tobacco use. This manual is primarily concerned with issues relating directly to the develop- ment and maintenance of the five components of physical fitness. The Army’s physical fitness train- ing program extends to all branches of the total Army. This includes the USAR and ARNG and encompasses all ages and ranks and both sexes. Its purpose is to physically condition all soldiers throughout their careers be- ginning with initial entry training (IET). It also includes soldiers with limiting physical profiles who must also par- ticipate in physical fitness training. Commanders and leaders must en- sure that all soldiers in their units maintain the highest level of physical 1-1 fitness in accordance with this manual and with AR 350-15 which prescribes policies, procedures, and responsibili- ties for the Army physical fitness program. Leadership Responsibilities Effective leadership is critical to the success of a good physical training program. Leaders, especially senior leaders, must understand and practice the new Army doctrine of physical fit- ness. They must be visible and active participants in physical training pro- grams. In short, leaders must lead PT! Their example will emphasize the importance of physical fitness training and will highlight it as a key element of the unit’s training mission. Leaders must emphasize the value of physical training and clearly ex- plain the objectives and benefits of the program. Master Fitness Trainers (MFTs), graduates of a special course taught by the U.S. Army Physical Fitness School, can help commanders do this. However, regardless of the level of technical experience MFTs have, the sole responsibility for good programs rests with leaders at every level. A poorly designed and executed physical fitness program hurts morale. A good program is well planned and organized, has reasonable yet chal- lenging requirements, and is competi- tive and progressive. It also has command presence at every level with leaders setting the example for their soldiers. Leaders should also continually as- sess their units to determine which specific components of fitness they lack. Once they identify the short- comings, they should modify their programs to correct the weaknesses. Leaders should not punish soldiers who fail to perform to standard. Punishment, especially excessive repe- titions or additional PT, often does more harm than good. Leaders must plan special training to help soldiers who need it. The application of sound leadership techniques is especially important in bringing physically defi- cient soldiers up to standard. ‘COMMAND FUNCTIONS Commanders must evaluate the ef- fectiveness of physical fitness training and ensure that it is focused on the unit’s missions. They can evaluate its effectiveness by participating in and observing training, relating their fit- ness programs to the unit’s missions, and analyzing individual and unit APFT performance. Leaders should regularly measure the physical fitness level of every soldier to evaluate his progress and de- termine the success of the unit’s pro- gram. Commanders should assure that qualified leaders supervise and con- duct fitness training and use their MFTs, for they have received compre- hensive training in this area. Leaders can learn about fitness train- i n g i n t h e f o l l o w i n g w a y s : • Attend the four-week MFT course or one-week Exercise Leaders Course. • Request a fitness workshop from the Army Physical Fitness School. • Become familiar with the Army's fitness publications. Important ex- amples include this manual, AR 350-15, and DA Pamphlets 350-15, 350-18, and 350-22. Commanders must provide adequate facilities and funds to support a pro- gram which will improve each soldier’s level of physical fitness. They must also be sure that everyone participates, since all individuals, regardless of rank, age, or sex, benefit from regular exer- cise. In some instances, leaders will need to make special efforts to over- come recurring problems which inter- fere with regular training. Leaders must also make special ef- forts to provide the correct fitness training for soldiers who are physi- cally substandard. “Positive profiling” (DA Form 3349) permits and encour- ages profiled soldiers to do as much as they can within the limits of their profiles. Those who have been away from the conditioning process because of leave, sickness, injury, or travel may also need special consideration. Commanders must ensure that the time allotted for physical fitness train- ing is used effectively. Training times is wasted by the fol- lowing: • Unprepared or unorganized lead- ers. • Assignment fo a group which us too large for one leader. • Insufficient training intensity: it will result in no improvement. • Rates of progression that are too slow or too fast. • Extreme faomality that usually emphasizes form over substance. An example would be too many units runs at slow paces or "daily dozen" activities that look impres- sive but do not result in impove- ment. • Inadequate facilities which cause long waiting periods between exer- cises during a workout and/or be- t w e e n w o r k o u t s . • Long rest periods which interfere w i t h p r o g r e s s . Commanders must ensure that the time alloted for physical fitness training is used effectively. To foster a positive attitude, unit leaders and instructors must be knowl- edgeable, understanding, and fair, but demanding. They must recognize individual differences and motivate soldiers to put forth their best efforts. However, they must also emphasize training to standard. Attaining a high level of physical fitness cannot be done simply by going through the mo- tions. Hard training is essential. Commanders must ensure that lead- ers are familiar with approved 1-2 techniques, directives, and publica- tions and that they use them. The ob- jective of every commander should be to incorporate the most effective meth- ods of physical training into a balanced program. This program should result in the improved physical fitness of their soldiers and an enhanced ability to perform mission-related tasks. MFTs can help commanders formu- late sound programs that will attain their physical training goals, but com- manders must know and apply the doctrine. However, since the respon- sibility for physical training is the commander’s, programs must be based on his own training objectives. These he must develop from his evaluation of the unit’s mission-essential task list (METL). Chapter 10 describes the development of the unit’s program. MASTER FITNESS TRAINERS A Master Fitness Trainer (MFT) is a soldier who has completed either the four-week active-component, two- week reserve-component, or U.S. Military Academy’s MFT course work. Although called “masters,” MFTs are simply soldiers who know about all as- pects of physical fitness training and how soldiers’ bodies function. Most importantly, since MFTs are taught to design individual and unit programs, they should be used by commanders as special staff assistants for this purpose. MFTs can do the following: • Assess the physical fitness levels of individuals and units. • Analyze the unit's mission-related tasks and develop sound fitness training programs to support those tasks. • Train other trainers to conduct sound, safe physical training. • Understand the structure and func- tion of the human body, especially a s i t r e l a t e s t o e x e r c i s e . 1-3 Components of Fitness Physical fitness is the ability to func- tion effectively in physical work, train- ing, and other activities and still have enough energy left over to handle any emergencies which may arise. The components of physical fitness are as follows: • Cardiorespiratory (CR) endurance- the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. • Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort. • Muscular endurance - the ability of a muscle or muscle group to per- form repeated movements with a sub-maximal force for extended periods of times. • Flexibility-the ability to move the joints (for example, elbow, knee) or any group of joints through an entire, normal range of motion. • Body composition-the amount of body fat a soldier has in compari- son to his total body mass. Improving the first three compo- nents of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fit- ness components, reduces perform- ance, detracts from appearance, and negatively affects one’s health. Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors affect a soldier’s survivability on the battlefield. Appropriate train- ing can improve these factors within the limits of each soldier’s potential. The Army’s fitness program seeks to improve or maintain all the compo- nents of physical and motor fitness through sound, progressive, mission- specific physical training for indi- viduals and units. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the week- end jogger. They also apply to fitness training for military personnel. These basic principles of exercise must be followed: ● Regularity. To achieve a training effect, a person must exercise of ten. One should strive to exercise each of the first four fitness com- ponents at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a good diet. ● Progression. The intensity (how hard) and/or duration (how long) of exercise must gradually in- crease to improve the level of fit- ness. e Balance. To be effective, a pro- gram should include activities that address all the fitness compo- nents, since overemphasizing any one of them may hurt the others. ● Variety. Providing a variety of ac- tivities reduces boredom and in- creases motivation and progress. ● Specificity. Training must be geared toward specific goals. For example, soldiers become better runners if their training empha- sizes running. Although swim- ming is great exercise, it does not improve a 2-mile-run time as much as a running program does. ● Recovery. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another ● way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endur- ance. Overload. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. FITT Factors Certain factors must be part of any fitness training program for it to be successful. These factors are Fre- quency, Intensity, Time, and Type. The acronym FITT makes it easier to remember them. (See Figure 1- 1.) FREQUENCY Army Regulation 350-15 specifies that vigorous physical fitness training will be conducted 3 to 5 times per week. For optimal results, command- ers must strive to conduct 5 days of physical training per week. Ideally, at least three exercise sessions for CR fitness, muscle endurance, muscle strength, and flexibility should be performed each week to improve fit- ness levels. Thus, for example, to obtain maximum gains in muscular strength, soldiers should have at least three strength-training sessions per week. Three physical activity periods a week, however, with only one session each of cardiorespiratory, strength, and flexibility training will not im- prove any of these three components. With some planning, a training pro- gram for the average soldier can be developed which provides fairly equal emphasis on all the components of physical fitness. The following train- ing program serves as an example. In the first week, Monday, Wednes- day, and Friday are devoted to CR fitness, and Tuesday and Thursday are devoted to muscle endurance and strength. During the second week, the 1-4 Factors for a successful training program are Frequency, Intensity, Time, and Type; "FITT". Figure 1-1 training days are flip-flopped: muscle endurance and strength are trained on Monday, Wednesday, and Friday, and CR fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to en- hance flexibility. By training continu- ously in this manner, equal emphasis 1-5 can be given to developing muscular endurance and strength and to CR fitness while training five days per week. If the unit’s mission requires it, some muscular and some CR training can be done during each daily training session as long as a “hard day/recovery day” approach is used. For example, if a unit has a hard run on Monday, Wednesday, and Friday, it may also choose to run on Tuesday and Thurs- day. However, on Tuesday and Thurs- day the intensity and/or distance/time should be reduced to allow recovery. Depending on the time available for each session and the way training sessions are conducted, all components of fitness can be developed using a three-day-per-week schedule. How- ever, a five-day-per-week program is much better than three per week. (See Training Program in Chapter 10.) Numerous other approaches can be taken when tailoring a fitness program to meet a unit’s mission as long as the principles of exercise are not violated. Such programs, when coupled with good nutrition, will help keep soldiers fit to win. !NTENSITY Training at the right intensity is the biggest problem in unit programs. The intensity should vary with the type of exercise being done. Exercise for CR development must be strenuous enough to elevate the heart rate to between 60 and 90 percent of the heart rate reserve (HRR). (The calculation of percent HRR is explained in Chapter 2.) Those with low fitness levels should start exercising at a lower training heart rate (THR) of about 60 percent of HRR. For muscular strength and endur- ance, intensity refers to the percentage of the maximum resistance that is used for a given exercise. When determin- ing intensity in a strength-training program, it is easier to refer to a “repetition maximum” or “RM.” For example, a 1O-RM is the maximum weight that can be correctly lifted 10 times. An 8-12 RM is the weight that can be lifted 8 to 12 times correctly. Doing an exercise “correctly” means moving the weight steadily and with proper form without getting help from other muscle groups by jerking, bend- ing, or twisting the body. For the average person who wants to improve both muscular strength and endurance, an 8-12 RM is best. The person who wants to concen- trate on muscular strength should use weights which let him do three to seven repetitions before his muscles fatigue. Thus, for strength development, the weight used should be a 3-7 RM. On the other hand, the person who wants to concentrate on muscular endurance should use a 12+ RM. When using a 12+ RM as the training intensity, the more repetitions performed per set, over time, the greater will be the improve- ment in muscular endurance. Con- versely, the greater the number of repetitions performed, the smaller will be the gains in strength. For example, a person who regularly trains with a weight which lets him do 100 repeti- tions per exercise (a 1OO-RM) greatly increases his muscular endurance but minimally improves his muscular strength. (See Chapter 3 for informa- tion on resistance training.) All exercise sessions should include stretching during the warm-up and cool-down. One should stretch so there is slight discomfort, but no pain, when the movement is taken beyond the normal range of motion. (See Chapter 4 for information on stretching.) TIME Like intensity, the time spent exer- cising depends on the type of exercise being done. At least 20 to 30 continu- ous minutes of intense exercise must be used in order to improve cardiorespi- ratory endurance. For muscular endurance and strength, exercise time equates to the number of repetitions done. For the average soldier, 8 to 12 repetitions with enough resistance to cause muscle failure improves both muscular endurance and strength. As soldiers progress, they 1-6 All exercises sessions should include stretching during the warm-up and cool- down. will make better strength gains by doing two or three sets of each resis- tance exercise. Flexibility exercises or stretches should be held for varying times de- pending on the objective of the session. For warming-up, such as before a run, each stretch should be held for 10 to 15 seconds. To improve flexibility, it is best to do stretching during the cool- down, with each stretch held for 30 to 60 seconds. If flexibility improvement is a major goal, at least one session per week should be devoted to developing it. TYPE Type refers to the kind of exercise performed. When choosing the type, the commander should consider the principle of specificity. For example, to improve his soldiers’ levels of CR fitness (the major fitness component in the 2-mile run), he should have them do CR types of exercises. These are discussed in Chapter 2. Ways to train for muscular strength and endurance are addressed in Chap- ter 3, while Chapter 4 discusses flexi- bility. These chapters will help com- manders design programs which are tailor-made to their soldiers’ needs. The basic rule is that to improve performance, one must practice the particular exercise, activity, or skill he wants to improve. For example, to be good at push-ups, one must do push- ups. No other exercise will improve push-up performance as effectively. Warm-up and Cool-Down One must prepare the body before taking part in organized PT, unit sports competition, or vigorous physical ac- tivity. A warm-up may help prevent injuries and maximize performance. The warm-up increases the body’s internal temperature and the heart rate. T h e c h a n c e o f getting injured decreases when the heart, muscles, 1-7 ligaments, and tendons are properly prepared for exertion. A warm-up should include some running-in-place or slow jogging, stretching, and calis- thenics. It should last five to seven minutes and should occur just before the CR or muscular endurance and strength part of the workout. After a proper warm-up, soldiers are ready for a more intense conditioning activ- ity. Soldiers should cool down properly after each exercise period, regardless of the type of workout. The cool- down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet. During exercise, the muscles squeeze the blood through the veins. This helps return the blood to the heart. After exercise, however, the muscles relax and no longer do this, and the blood can accumulate in the legs and feet. This can cause a person to faint. A good cool-down will help avoid this possi- bility. Soldiers should walk and stretch until their heart rates return to less than 100 beats per minute (BPM) and heavy sweating stops. This usually happens five to seven minutes after the conditioning session. Phases of Fitness Conditioning The physical fitness training pro- gram is divided into three phases: preparatory, conditioning, and main- tenance. The starting phases for different units or individuals vary depending on their age, fitness levels, and previous physical activity. Young, healthy persons may be able to start with the conditioning phase, while those who have been exercising regularly may already be in the main- tenance phase. Factors such as ex- tended field training, leave time, and illness can cause soldiers to drop from a maintenance to a conditioning phase. Persons who have not been active, especially if they are age 40 or older, should start with the preparatory phase. Many soldiers who fall into this cate- gory may be recovering from illness or injury, or they may be just out of high school. Most units will have soldiers in all three phases of training at the same time. PREPARATORY PHASE The preparatory phase helps both the cardiorespiratory and muscular systems get used to exercise, preparing the body to handle the conditioning phase. The work load in the beginning must be moderate. Progression from a lower to a higher level of fitness should be achieved by gradual, planned increases in frequency, intensity, and time. Initially, poorly conditioned sol- diers should run, or walk if need be, three times a week at a comfortable pace that elevates their heart rate to about 60 percent HRR for 10 to 15 minutes. Recovery days should be evenly distributed throughout the week, and training should progress slowly. Soldiers should continue at this or an appropriate level until they have no undue fatigue or muscle soreness the day following the exercise. They should then lengthen their exercise session to 16 to 20 minutes and/or elevate their heart rate to about 70 percent HRR by increasing their pace. To be sure their pace is faster, they should run a known distance and try to cover it in less time. Those who feel breathless or whose heart rate rises beyond their training heart rate (THR) while running should resume walking until the heart rate returns to the cor- rect training level. When they can handle an intensity of 70 percent HRR for 20 to 25 minutes, they should be ready for the next phase. Chapter 2 shows how to determine the THR, that is, the right training level during aero- bic training. The preparatory phase for improv- ing muscular endurance and strength through weight training should start easily and progress gradually. Begin- ning weight trainers should select about 8 to 12 exercises that work all the body’s major muscle groups. They should use only very light weights the first week (that is, the first two to three workouts). This is very important, as they must first learn the proper form for each exercise. Light weights will also help minimize muscle soreness and decrease the likelihood of injury to the muscles, joints, and ligaments. During the second week, they should use pro- gressively heavier weights on each resistance exercise. By the end of the second week (four to six workouts), they should know how much weight will let them do 8 to 12 repetitions to muscle failure for each exercise. At this point the conditioning phase be- gins. CONDITIONING PHASE To reach the desired level of fitness, soldiers must increase the amount of exercise and/or the workout intensity as their strength and/or endurance increases. To improve cardiorespiratory en- durance, for example, they must in- crease the length of time they run. They should start with the preparatory phase and gradually increase the run- ning time by one or two minutes each week until they can run continuously for 20 to 30 minutes. At this point, they can increase the intensity until they reach the desired level of fitness. They should train at least three times a week and take no more than two days between workouts. For weight trainers, the condition- ing phase normally begins during the third week. They should do one set of 8 to 12 repetitions for each of the selected resistance exercises. When they can do more than 12 repetitions of any exercise, they should increase the Soldiers and units should be encouraged to progress beyond minimum requirements. 1-8 weight used on that exercise by about five percent so they can again do only 8 to 12 repetitions. This process continues throughout the conditioning phase. As long as they continue to progress and get stronger while doing only one set of each exercise, it is not necessary for them to do more than one set per exercise. When they stop making progress with one set, they should add another set on those exer- cises in which progress has slowed. As training progresses, they may want to increase the sets to three to help pro- mote further increases in strength and/ or muscle mass. For maximum benefit, soldiers should do strength training three times a week with 48 hours of rest between workouts for any given muscle group. It helps to periodically do a different type of exercise for a given muscle or muscle group. This adds variety and ensures better strength development. The conditioning phase ends when a soldier is physically mission-capable and all personal, strength-related goals and unit-fitness goals have been met. MAINTENANCE PHASE The maintenance phase sustains the high level of fitness achieved in the conditioning phase. The emphasis here is no longer on progression. A well- designed, 45- to 60-minute workout (including warm-up and cool-down) at the right intensity three times a week is enough to maintain almost any ap- propriate level of physical fitness. These workouts give soldiers time to stabalize their flexibility, CR endurance, and muscular endurance and strength. However, more frequent training may be needed to reach and maintain peak fitness levels. Soldiers and units should always be encouraged to progress beyond mini- mum requirements. Maintaining an optimal level of fitness should become part of every soldier’s life-style and 1-9 should be continued throughout his life. An effective program uses a variety of activities to develop muscular en- durance and strength, CR endurance, and flexibility, and to achieve good body composition. It should also pro- mote the development of coordination as well as basic physical skills. (See Chapter 10 for guidance in construct- ing a unit program.) Types of Fitness Programs The Army has too many types of units with different missions to have one single fitness program for every- one. Therefore, only broad categories of programs and general considera- tions are covered here. They are classified as unit, individual, and special programs. UNIT PROGRAMS Unit programs must support unit missions. A single unit may require several types of programs. Some units, such as infantry companies, have gen- erally the same types of soldiers and MOSS. On the other hand, certain combat--service-support units have many different types of soldiers, each with unique needs. Commanders can develop programs for their own unit by following the principles in this chapter. MFTs know how to help commanders develop programs for their units/soldiers. Commanders of units composed of both men and women must also under- stand the physiological differences between the sexes. These are summa- rized in Appendix A. Although women are able to participate in the same fitness programs as men, they must work harder to perform at the same absolute level of work or exercise. The same holds true for poorly-con- ditioned soldiers running with well- conditioned soldiers. To overcome this problem in the case of running, for example, the unit should use ability group runs rather than unit runs. Soldiers in a given ability group will run at a set pace, with groups based on each soldier’s most recent 2-mile-run time. Three to six groups per company-sized unit are usually enough. Within each group, each soldier’s heart rate while running should be at his own THR. When the run is not intense enough to bring one or more of the soldiers to THR, it is time for those soldiers to move up to the next ability group. Ability group running does two things more effectively than unit runs: 1) it lets soldiers improve to their highest attainable fitness level; and, 2) it more quickly brings subpar per- formers up to minimum standards. It also allows soldiers to train to excel on the APFT which, in turn, helps promotion opportunities. Hold- ing a fit soldier back by making him run at a slow, unit-run pace (normally less than his minimum pace for the 2- mile run on the APFT) hurts his morale and violates the principle of training to challenge. initial Entry Training (lET) The training program in basic train- ing (BT) brings soldiers up to the level of physical fitness they need to do their jobs as soldiers. However, the program requires good cadre leader- ship to ensure that it is appropriate, demanding, and challenging. Trainees report to active duty at various levels of physical fitness and ability. During basic training they pass through the preparatory into the conditioning phase. During “fill” pe- riods and the first week of training, the focus is on learning and develop- ing the basics of physical fitness. Training emphasizes progressive conditioning of the whole body. To minimize the risk of injury, exercises must be done properly, and the inten- sity must progress at an appropriate rate. Special training should be consid- ered for soldiers who fail to maintain the unit’s or group’s rate of progres- sion. Commanders should evaluate each basic trainee who falls below standard and give him individualized, special assistance to improve his defi- ciencies. Additional training should not be used as punishment for a soldier's inability to perform well. More PT is not necessarily better. Chapter 11 describes how to develop physical training programs in IET units. Advanced Individual Training (AIT) Although AIT focuses on technical and MOS-oriented subjects, physical fitness must be emphasized throughout. Most soldiers arriving from basic train- ing are already well into the condition- ing phase. Therefore, AIT unit training should focus on preparing soldiers to meet the physical requirements of their initial duty assignments. (See TRA- DOC Reg. 350-6, Chapter 4.) Walking, running, and climbing during unit training contribute to physical fitness, but they are not enough. Physical training in AIT requires con- tinued, regular, vigorous exercise which stresses the whole body and addresses all the components of fitness. By the end of AIT, soldiers must meet APFT standards. With good pro- grams and special training, all healthy AIT graduates should easily be able to demonstrate that they, possess the re- quired level of physical fitness. By the end of AIT, soldiers must meet APFT standards. 1-10 There must be a p o s i t i v e a p p r o a c h all special fitness t r a i n i n g . t o TOE and TDA Units–Active Component There are many types of units in the Army, and their missions often require different levels of fitness. TOE and TDA units must emphasize attaining and maintaining the fitness level re- quired for the mission. The unit’s standards may exceed the Army’s minimums. By regulation (AR 350- 15), the unit’s standards can be established by the unit’s commander, based on mission requirements. TOE and TDA Units--Reserve Components The considerations for the active component also apply to reserve com- ponents (RCS). However, since mem- bers of RC units cannot participate together in collective physical training on a regular basis, RC unit programs must focus on the individual’s fitness responsibilities and efforts. Com- manders, however, must still ensure that the unit’s fitness level and indi- vidual PT programs are maintained. MFTs can give valuable assistance to RC commanders and soldiers. INDIVIDUAL PROGRAMS Many soldiers are assigned to duty positions that offer little opportunity to participate in collective unit PT programs. Examples are HQDA, MACOM staffs, hospitals, service school staff and faculty, recruiting, and ROTC. In such organizations, commanders must develop leadership environments that encourage and motivate soldiers to accept individual responsibility for their own physical fitness. Fitness require- ments are the same for these personnel as for others. Section chiefs and indi- vidual soldiers need to use the funda- mental principles and techniques out- lined in this manual to help them attain and maintain a high level of physical 1-11 fitness. MFTs can help develop vidual fitness programs. indi - SPECIAL PROGRAMS The day-to-day unit PT program conducted for most soldiers may not be appropriate for all unit members. Some of them may not be able to ex- ercise at the intensity or duration best suited to their needs. At least three groups of soldiers may need special PT programs. They are as follows: • Those who fail the APFT and do not have medical profiles. • Those who are overweight/overfat according to AR 600-9 • Those who have either permanent or temporary medical profiles. Leaders must also give special con- sideration to soldiers who are age 40 or older and to recent arrivals who cannot meet the standards of their new unit. Special programs must be tailored to each soldier’s needs, and trained, knowledgeable leaders should develop and conduct them. This training should be conducted with the unit, If this is impossible, it should at least occur at the same time. There must be a positive approach to all special fitness training. Soldiers who lack enough upper body strength to do a given number of push-ups or enough stamina to pass the 2-mile run should not be ridiculed. Instead, their shortcomings should be assessed and the information used to develop indi- vidualized programs to help them remedy their specific shortcomings. A company-sized unit may have as many as 20 soldiers who need special atten- tion. Only smart planning will pro- duce good programs for all of them. Commanders must counsel soldiers, explaining that special programs are being developed in their best interests. They must make it clear that standards will be enforced. Next, they should coordinate closely with medical per- sonnel to develop programs that fit the capabilities of soldiers with medical limitations. Each soldier should then begin an individualized program based on his needs. MFTs know how to assess CR en- durance, muscular strength and endurance, flexibility, and body composition. They can also develop thorough, tailor-made programs for all of a unit’s special population. APFT Failures Although it is not the heart of the Army’s physical fitness program, the APFT is the primary instrument for evaluating the fitness level of each soldier. It is structured to assess the muscular endurance of specific muscle groups and the functional capacity of the CR system. Soldiers with reasonable levels of overall physical fitness should easily pass the APFT. Those whose fitness levels are substandard will fail. Sol- diers who fail the APFT must receive special attention. Leaders should ana- lyze their weaknesses and design pro- grams to overcome them. For ex- ample, if the soldier is overweight, nutrition and dietary counseling may be needed along with a special exercise program. DA Pam 350-22 outlines several ways to improve a soldier’s performance on each of the APFT events. When trying to improve APFT per- formances, leaders must ensure that soldiers are not overloaded to the point where the fitness training becomes counterproductive. They should use ability groups for their running pro- gram and, in addition to a total-body strength-training program, should in- clude exercises designed for push-up and sit-up improvement. When deal- ing with special populations, two very important principles are overload and recovery. The quality, not just the quantity, of the workout should be emphasized. Two-a-day sessions, un- less designed extremely well, can be counter-productive. More PT is not always better. Overweight Soldiers Designers of weight loss and physi- cal training programs for overweight soldiers should remember this: even though exercise is the key to sensible weight loss, reducing the number of calories consumed is equally impor- tant. A combination of both actions is best. The type of exercise the soldier does affects the amount and nature of the weight loss. Both running and walking burn about 100 calories per mile. One pound of fat contains 3,500 calories. Thus, burning one pound of fat through exercise alone requires a great deal of running or walking. On the other hand, weight lost through dieting alone in- cludes the loss of useful muscle tissue. Those who participate in an exercise program that emphasizes the develop- ment of strength and muscular endur- ance, however, can actually increase their muscle mass while losing body fat. These facts help explain why exercise and good dietary practices must be combined. Unit MFTs can help a soldier deter- mine the specific caloric requirement he needs to safely and successfully lose excess fat. They can devise a sound, individualized plan to arrive at that reduced caloric intake. Likewise, unit MFTs can also develop training pro- grams which will lead to fat loss without the loss of useful muscle tissue. Generally, overweight soldiers should strive to reduce their fat weight by two pounds per week. When a soldier loses weight, either by diet or exercise or both, a large initial weight loss is not unusual. This may be due to water loss associated with the using up of the body’s carbohydrate stores. Although these losses may be encouraging to the 1-12 All profiled soldiers should do as much of the regular fitness program as they can, along with substitute activities. soldier, little of this initial weight loss is due to the loss of fat. Soldiers should be weighed under similar circumstances and at the same time each day. This helps avoid false measurements due to normal fluctua- tions in their body weight during the day. As a soldier develops muscular endurance and strength, lean muscle mass generally increases. Because muscle weighs more per unit of volume than fat. caution is advised in assessing his progress. Just because a soldier is not losing weight rapidly does not neces- sarily mean he is not losing fat. In fact, a good fitness program often results in gaining muscle mass while simultane- ously losing fat weight. If there is reasonable doubt, his percentage of body fat should be determined. Soldiers with Profiles This manual stresses what soldiers can do while on medical profile rather than what they cannot do. DOD Directive 1308.1 requires that, “Those personnel identified with medi- cally limiting defects shall be placed in a physical fitness program consistent with their limitations as advised by medical authorities.” AR 350-15 states, “For individuals with limiting profiles, commanders will develop physical fitness programs in cooperation with health care per- sonnel.” The Office of the Surgeon General has developed DA Form 3349 to ease the exchange of information between health care personnel and the units. On this form, health care personnel list, along with limitations, those activities that the profiled soldier can do to maintain his fitness level. With this information, the unit should direct profiled soldiers to participate in the activities they can do. (An example of DA Form 3349 is in Appendix B.) All profiled soldiers should take part in as much of the regular fitness 1-13 program as they can. Appropriate ac- tivities should be substituted to re- place those regular activities in which they cannot participate. Chapter 2 describes some aerobic activities the soldier can do to main- tain cardiorespiratory fitness when he cannot run. Chapter 3 shows how to strengthen each body part. Applying this information should allow some strength training to continue even when body parts are injured. The same principle applies to flexibility (Chapter 4). Medical treatment and rehabilita- tion should be aimed at restoring the soldier to a suitable level of physical fitness. Such treatment should use appropriate, progressive physical ac- tivities with medical or unit supervi- sion. MFTs can help profiled soldiers by explaining alternative exercises and how to do them safely under the limitations of their profile. MFTs are not, however, trained to diagnose in- juries or prescribe rehabilitative exer- cise programs. This is the domain of qualified medical personnel. The activity levels of soldiers usu- ally decrease while they are recovering from sickness or injury. As a result, they should pay special attention to their diets to avoid gaining body fat. This guidance becomes more impor- tant as soldiers grow older. With medical supervision, proper diet, and the right PT programs, soldiers should be able to overcome their physical profiles and quickly return to their normal routines and fitness levels. Age as a Factor in Physical Fitness Soldiers who are age 40 and older represent the Army’s senior leader- ship. On the battlefield, they must lead other soldiers under conditions of severe stress. To meet this challenge and set a good example, these leaders must maintain and demonstrate a high level of physical fitness. Since their normal duties may be stressful but nonphysical, they must take part regu- larly in a physical fitness program. The need to be physically fit does not decrease with increased age. People undergo many changes as they grow older. For example, the amount of blood the heart can pump per beat and per minute decreases during maximal exercise, as does the maximum heart rate. This lowers a person’s physical ability, and per- formance suffers. Also, the percent of body weight composed of fat generally increases, while total muscle mass de- creases. The result is that muscular strength and endurance, CR endur- ance, and body composition suffer. A decrease in flexibility also occurs. Men tend to maintain their peak levels of muscular strength and endur- ance and CR fitness until age 30. After 30 there is a gradual decline throughout their lives. Women tend to reach their peak in physical capability shortly after puberty and then undergo a progressive decline. Although a decline in performance normally occurs with aging, those who stay physically active do not have the same rate of decline as those who do not. Decreases in muscular strength and endurance, CR endurance, and flexibility occur to a lesser extent in those who regularly train these fitness components. Soldiers who are fit at age 40 and continue to exercise show a lesser decrease in many of the physiological functions related to fitness than do those who seldom exercise. A trained 60-year-old, for example, may have the same level of CR fitness as a sedentary 20-year-old. In short, regu- lar exercise can help add life to your years and years to your life. The assessment phase of a program is especially important for those age 40 and over. However, it is not necessary or desirable to develop special fitness programs for these soldiers. Those who have been exercising regularly may continue to exercise at the same level as they did before reaching age 40. A program based on the principles of ex- ercise and the training concepts in this manual will result in a safe, long-term conditioning program for all soldiers. Only those age 40 and over who have not been exercising regularly may need to start their exercise program at a lower level and progress more slowly than younger soldiers. Years of inac- tivity and possible abuse of the body cannot be corrected in a few weeks or months. As of 1 January 1989, soldiers reach- ing age 40 are no longer required to get clearance from a cardiovascular screen- ing program before taking the APFT. Only a medical profile will exempt them from taking the biannual record APFT. They must, however, have periodic physical examinations in ac- cordance with AR 40-501 and NGR 40-501. These include screening for cardiovascular risk factors. Evaluation To evaluate their physical fitness and the effectiveness of their physical fitness training programs, all military personnel are tested biannually using the APFT in accordance with AR 350- 15. (Refer to Chapter 14.) However, commanders may evaluate their physi- cal fitness programs more frequently than biannually. SCORING CATEGORIES There are two APFT categories of testing for all military personnel Ini- tial Entry Training (IET) and the Army Standard. 1-14 Safety is a major consideration when planning and evaluating physical training programs IET Standard The APFT standard for basic train- ing is a minimum of 50 points per event and no less than 150 points overall by the end of basic training. Graduation requirements for AIT and One Station Unit Training (OSUT) require 60 points per event. Army Standard All other Army personnel (active and reserve) who are non-IET soldiers must attain the minimum Army stan- dard of at least 60 points per event. To get credit for a record APFT, a medic- cally profiled soldier must, as a mini- mum, complete the 2-mile run or one of the alternate aerobic events. SAFETY Safety is a major consideration when planning and evaluating physi- cal training programs. Commanders must ensure that the programs do not place their soldiers at undue risk of injury or accident. They should ad- dress the following items: •Environmental conditions (heat/ cold/traction). • Soldiers' levels of conditioning ( low/ high/age/sex). •Facilities (availability/instruction/ repair). •Traffic (routes/procedures/forma- tions). •Emergency procedures (medical/ c o m m u n i c a t i o n / t r a n s p o r t ) . 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 acci- dents 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 inju- ries are likely to occur. 1-15 Cardiorespiratory (CR) fitness, sometimes called CR endurance, aero- bic fitness, or aerobic capacity, is one of the five basic components of physi- cal fitness. CR fitness is a condition in which the body’s cardiovascular (cir- culatory) and respiratory systems function together, especially during exercise or work, to ensure that ade- quate oxygen is supplied to the work- ing muscles to produce energy. CR fitness is needed for prolonged, rhyth- mic use of the body’s large muscle groups. A high level of CR fitness permits continuous physical activity 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 sys- tems attempt to supply oxygen to the working muscles. Most of this oxygen is used to produce energy for muscular contraction. Any activity that con- tinuously uses large muscle groups for 20 minutes or longer taxes these sys- tems. 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. To provide enough energy-producing oxygen to the muscles, the following events occur: • Greater movement of air through the lungs. • Increased movement of oxygen from the lungs into the blood stream. • Increased delivery of oxygen-laden blood to the working muscles by the heart's accelerated pumping action. • Regulation of the blood vessel's size to distribute blood away from inac- tive tissue to working muscle. • Greater movemen t of oxygen from the blood into the muscle tissue. • Accelerated return of veinous blood to the heart. CR fitness is needed for prolonged, rhythmic use of the body's large muscle groups. 2-0 Aerobic exercise is the best type of activity for attaining and m a i n t a i n i n g a l o w percentage of body fat. The best way to determine aerobic capacity is to measure it in the labora- tory. It is much easier, however, to es- timate maximum oxygen uptake by using other methods. It is possible to determine a soldier’s CR fitness level and get an accurate estimate of his aerobic capacity by us- ing his APFT 2-mile-run time. (Appendix F explains how to do this.) Other tests - the bicycle, walk, and step tests - may also be used to estimate one’s aerobic capacity and evaluate one’s CR fitness level. In the presence of oxygen, muscle cells produce energy by breaking down carbohydrates and fats. In fact, fats are only used as an energy source when oxygen is present. Hence, aerobic exercise is the best type of activity for attaining and maintaining a low per- centage of body fat. A person’s maximum aerobic capac- ity can be modified through physical training. To reach very high levels of aerobic fitness, one must train hard. The best way to improve CR fitness is to participate regularly in a demanding aerobic exercise program. Many factors can negateively affect one's ability to perform well aerobi- cally. These include the following: • A g e . • A n e m i a . • Carbon monoxide from tobacco smoke or pollution. • High altitude (reduced oxygen pres- sure). • Illness (heart disease). • Obesity. • Sedentary life-style. Any condition that reduces the body’s ability to bring in, transport, or use oxygen reduces a person’s ability to perform aerobically. Inactivity causes much of the decrease in physical fit- ness that occurs with increasing age. Some of this decrease in aerobic fitness 2-1 can be slowed by taking part in a regular exercise program. Certain medical conditions also impair the transport of oxygen. They include diseases of the lungs, which interfere with breathing, and dis- abling heart conditions. Another is severe blocking of the arteries which inhibits blood flow to the heart and skeletal muscles. Smoking can lead to any or all of the above problems and can, in the long and short term, adversely affect one’s ability to do aerobic exercise. FITT Factors As mentioned in Chapter 1, a person must integrate several factors into any successful fitness training program to improve his fitness level. These fac- tors are summarized by the following words which form the acronym FITT. Frequency, Intensity, Time, and Type. They are described below as they pertain to cardiorespiratory fitness. A warm-up and cool-down should also be part of each workout. Information on warming up and cooling down is given in Chapters 1 and 4. FREQUENCY Frequency refers to how often one exercises. It is related to the intensity and duration of the exercise session. Conditioning the CR system can best be accomplished by three adequately intense workouts per week. Soldiers should do these on alternate days. By building up gradually, soldiers can get even greater benefits from working out five times a week. However, leaders should recognize the need for recovery between hard exercise peri- ods and should adjust the training in- tensity accordingly. They must also be aware of the danger of overtraining and recognize that the risk of injury increases as the intensity and duration of training increases. INTENSITY 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 the intensity of the exercise. Signifi- cant changes in CR fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). In- tensities of less than 60 percent HRR are generally inadequate to produce a training effect, and those that exceed 90 percent HRR can be dangerous. 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 pre- scribe 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 run- ning is better than unit running be- cause unit running does not accommo- date the individual soldier’s THR. For example, some soldiers in a formation may be training at 50 percent HRR and others at 95 percent HRR. As a result, the unit run will be too intense for some and not intense enough for others.) The heart rate during work or exer- cise is an excellent indicator of how much effort a person is exerting. Keeping track of the heart rate lets one gauge the intensity of the CR exercise being done. With this information, one can be sure that the intensity is enough to improve his CR fitness level. Percent MHR Method With this method, the THR is fig- ured using the estimated maximal heart rate. A soldier determines his esti- mated maximum heart rate by sub- tracting his age from 220. Thus, a 20- year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). When using the MHR method, one must compensate for its built-in weak- ness. A person using this method may exercise at an intensity which is not high enough to cause a training effect. To compensate for this, a person who is in poor shape should exercise at 70 percent of his MHR; if he is in relatively good shape, at 80 percent MHR; and, if he is in excellent shape, 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 con- ducted with the heart rate between 70 to 75 percent HRR to attain, or main- tain, 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 stimu- lus. Before anyone begins aerobic train- ing, 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- cent in this example) is converted to the decimal form (0.70) before it is multiplied by the HRR. The result is then added to the resting heart rate (RHR) to get the THR. Thus, the product obtained by multiplying 0.70 and 131 is 91.7. When 91.7 is added to the RHR of 69, a THR of 160.7 results. When the calculations produce a frac- tion of a heart beat, as in the example, the value is rounded off to the nearest whole number. In this case, 160.7 BPM is rounded off to give a THR of 161 BPM. In summary, a reasonably fit 20-year-old soldier with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. To de- termine the RHR, or to see if one is within the THR during and right after exercise, place the tip of the third finger lightly over one of the carotid arteries in the neck. These arteries are located to the left and right of the Adam’s apple. (See Figure 2-1A.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. (See Figure 2-lB.) Yet another way is to place the hand over the heart and count the number of heart beats. (See Figure 2-1 C.) During aerobic exercise, the body will usually have reached a "Steady State" after five minutes of exercise, and the heart rate will have leveled off. At this time, and immediately after ex- ercising, the soldier should monitor his heart rate. He should count his pulse for 10 seconds, then multiply this by six to get his heart rate for one minute. This will let him determine if his training inten- sity is high enough to improve his CR fitness level. For example, use the THR of 161 BPM figured above. During the 10- second period, the soldier should get a count of 27 beats (161/6= 26.83 or 27) if he is exercising at the right intensity. If his pulse rate is below the THR, he must exercise harder to increase his pulse to the THR. If his pulse is above the THR, he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. He should count as accurately as possible, since one missed beat during the 10-second count, multiplied by six, gives an error of six BPM. I Figure 2-1 2-4 A soldier who maintains his THR throughout a 20-30-minute exercise period is doing well and can expect improvement in his CR fitness level. A soldier who maintains his THR throughout a 20- to 30-minute exercise period is doing well and can expect im- provement in his CR fitness level. He should check his exercise and post- exercise pulse rate at least once each workout. If he takes only one pulse check, he should do it five minutes into the workout. Figure 2-2 is a chart that makes it easy to determine what a soldier’s THR should be during a 10-second count. Using this figure, a soldier can easily find his own THR just by knowing his age and general fitness level. For example, a 40-year-old soldier with a low fitness level should, during aerobic exercise. have a THR of 23 beats in 10 seconds. He can determine this from the table by locating his age and then tracking upward until he reaches the percent HRR for his fitness level. Again, those with a low fitness level should work at about 60 percent HRR and those with a good fitness level at 70 percent HRR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Another way to gauge exercise in- tensity is “perceived exertion.” This method relies on how difficult the exercise seems to be and is described in Appendix G. Figure 2-2 2-5 TIME Time, or duration, refers to how long one exercises. It is inversely related to intensity. The more intense the activity, the shorter the time needed to produce or maintain a training effect; the less intense the activity, the longer the required duration. To improve CR fitness, the soldier must train for at least 20 to 30 minutes at his THR. TYPE Only aerobic exercises that require breathing in large volumes of air improve CR fitness. Worthwhile aero- bic activities must involve the use of large muscle groups and must be rhyth- mic. They must also be of sufficient duration and intensity (60 to 90 per- cent HRR). Examples of primary and secondary exercises for improving CR fitness are as follows: P R I M A R Y • Running. • Rowing. • Jogging. • Skiing (cross-country). • Walking (vigorous). • Exercising to music. • Road marching. • Rope skipping. • Bicycling (stationary). •Swimming. • Bicycling (road/street). • Stair climbing. SECONDARY (Done with partners or opponents of equal or greater ability.) •Racquetball (singles). •Basketball (full court). •Handball (singles). •Tennis (singles). The primary exercises are more ef- fective than the secondary exercises in producing positive changes in CR fit- ness. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Every activity has its advantages and Every activity has its disadvantages. Trainers must weigh advantages and these and design programs that fit the disadvantages. Trainers unit’s needs. must design programs that fit the unit’s needs. Running Running enables the body to im- prove the transport of blood and oxy- gen to the working muscles and brings about positive changes in the muscles’ ability to produce energy. Running fits well into any physical training pro- gram ‘because a training effect can be attained with only three 20-minute workouts per week. Some soldiers may need instruction to improve their running ability. The following style of running is desired. The head is erect with the body in a straight line or slightly bent forward at the waist. The elbows are bent so the forearms are relaxed and held loosely at waist level. The arms swing natu- rally from front to rear in straight lines. (Cross-body arm movements waste energy. The faster the run, the faster the arm action.) The toes point straight ahead, and the feet strike on the heel and push off at the big toe. Besides learning running techniques, soldiers need information on ways to prevent running injuries. The most common injuries associated with PT in the Army result from running and occur to the feet, ankles, knees, and legs. Proper warm-up and cool-down, along with stretching exercises and wearing appropriate clothing and well- fitting running shoes, help prevent injuries. Important information on safety factors and common running in- juries is presented in Chapter 13 and Appendix E. Failure to allow recovery between hard bouts of running cannot only lead to overtraining, but can also be a major Important information on safety factors and common running injuries is presented in C hapter 13 and Appendix E . 2-6 cause of injuries. A well-conditioned soldier can run five to six times a week. However, to do this safely, he should do two things: 1) gradually buildup to running that frequently; and, 2) vary the intensity and/or duration of the running sessions to allow recovery between them. ABILITY GROUP RUNNING Traditionally, soldiers have run in unit formations at a pace prescribed by the PT leader. Commanders have used unit runs to improve unit cohesion and fitness levels. Unfortunately, too many soldiers are not challenged enough by the intensity or duration of the unit run, and they do not receive a training benefit. For example, take a company that runs at a nine-minute-per-mile pace for two miles. Only soldiers who cannot run two miles in a time faster than 18 minutes will receive a signifi- cant training effect. Therefore, in terms of conditioning, most soldiers who can pass the 2-mile-run test are wasting their time and losing the chance to train hard to excel. Ability group running (AGR) is the best way to provide enough intensity so each sol- dier can improve his own level of CR fitness. AGR lets soldiers train in groups of near-equal ability. Each group runs at a pace intense enough to produce a training effect for that group and each soldier in it. Leaders should program these runs for specific lengths of time, not miles to be run. This procedure lets more-fit groups run a greater distance than the less-fit groups in the same time period thus enabling every soldier to improve. The best way to assign soldiers to ability groups is to make a list, in The best way to assign order, of the unit’s most recent APFT soldiers to ability 2-mile-run times. The number of groups is to, make a list, groups depends on the unit size, num- in order, of the unit’s ber of leaders available to conduct the most recent APFT runs, and range of 2-mile-run times. 2-mile-run times. A company-sized unit broken down 2-7 into four to six ability groups, each with a leader, is best for aerobic training, For activities like circuits, strength training, and competitive events, smaller groups are easier to work with than one large group. Because people progress at different rates, soldiers should move to faster groups when they are ready. To help them train at their THR and enhance their confidence, those who have a hard time keeping up with a group should be placed in a slower group. As the unit’s fitness level progresses, so should the intensity at which each group exercises. Good leadership will prevent a constant shifting of soldiers between groups due to lack of effort. AGR is best conducted at the right intensity at least three times a week. As explained, the CR system should not be exercised “hard” on consecutive days. If AGR is used on hard CR- training days, unit runs at lower inten- sities are good for recovery days. Using this rotation, soldiers can gain the desired benefits of both unit and ability-group runs. The problem comes when units have a limited number of days for PT and there is not enough time for both. In this case, unit runs should seldom, if ever, be used and should be recognized for what they are -- runs to build unit cohesion. Leaders can use additional methods to achieve both goals. The unit can begin in formation and divide into ability groups at a predetermined re- lease point. The run can also begin with soldiers divided into ability groups which join at a link-up point. Alter- nately, ability groups can be started over the same route in a stagger, with the slowest group first. Link-ups occur as each faster group overtakes slower groups. With imagination and planning, AGR will result in more effective training workouts for each soldier. The argu- ment that ability-group running de- tracts from unit cohesion is invalid. Good leadership and training in all areas promote unit cohesion and team spirit; training that emphasizes form over substance does not. INTERVAL TRAINING Interval training also works the car- diorespiratory system. It is an ad- vanced form of exercise training which helps a person significantly improve his fitness level in a relatively short time and increase his running speed. In interval training, a soldier exer- cises by running at a pace that is slightly faster than his race pace for short periods of time. This may be faster than the pace he wants to main- tain during the next APFT 2-mile run. He does this repeatedly with periods of recovery placed between periods of fast running. In this way, the energy systems used are allowed to recover, and the exerciser can do more fast- paced running in a given workout than if he ran continuously without resting. This type of intermittent training can also be used with activities such as cycling, swimming, bicycling, rowing, and road marching. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve a soldier’s 2-mile-run performance. The work-interval time (the speed at which a soldier should run each 440-yard lap) depends on his actual race pace for one mile. If a soldier’s actual 1-mile-race time is not known, it can be estimated from his last APFT by taking one half of his 2-mile-run time. Using a 2-mile-run time of 1600 minutes as an example, the pace for an interval training workout is cal- culated as follows: Step 1. Determine (or estimate) the actual 1-mile-race pace. The soldier's 2-mile-run time is 16:00 minutes, and his estimated pace for 1 mile is one half of this or 8:00 minutes. Step 2. Using the time from Step 1, determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. (8:00 minutes/4 = 2:00 min- utes per 440 yards.) Step 3. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. (2:00 minutes - 1 to 4 seconds = 1:59 to 1:56.) Thus, each 440-yard lap should be run in 1 munute, 56 seconds to 1 minute, 59 seconds during interval training based on the soldier's 16:00, 2- mile run time. Recovery periods, twice the length of the work-interval periods. These recovery peri- ods, therefore, will be 3 minutes, 52 seconds long (1:56 + 1:56 = 3:52). Using the work-interval time for each 440-yard lap from Step 3, the soldier can run six to eight repetitions of 440 yards at a pace of 1 minute, 56 seconds (1:56) for each 440-yard run. This can be done on a 440-yard track (about 400 meters) as follows: 1. Run six to eight 440-yard repeti- tions with each interval run at a 1:56 pace. 2. Follow each 440-yard run done in 1 minute, 56 secons by an easy jog of 440 yards for recovery. Each 440-yard jog should take twice as much time as the work interval (that is, 3:52). For each second of work, there are two seconds of recovery. Thus, the work- to-rest ratio is 1:2. 2-8 In Fartlek training, the s o l d i e r v a r i e s t h e intensity (speed) of the running throughout the w o r k o u t . Table 2-1 To help determine the correct time intervals for a wide range of fitness levels, refer to Table 2-1. It shows common 1 -mile times and the corre- sponding 440-yard times. Monitoring the heart-rate response during interval training is not as im- portant as making sure that the work intervals are run at the proper speed. Because of the intense nature of inter- val training, during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. During the recovery interval, the heart rate usu- ally falls to around 120 to 140 beats per minute. Because the heart rate is not the major concern during interval train- ing, monitoring THR and using it as a training guide is not necessary. As the soldier becomes more condi- tioned, his recovery is quicker. As a result, he should either shorten the re- covery interval (jogging time) or run the work interval a few seconds faster. After a soldier has reached a good CR fitness level using the THR method, he should be ready for interval train- ing. As with any other new training method, interval training should be introduced into his training program gradually and progressively. At first, he should do it once a week. If he responds well, he may do it twice a week at the most, with at least one recovery day in between. He may also do recovery workouts of easy jogging on off days. It is recommended that interval training be done two times a week only during the last several weeks before an APFT. Also, he should rest the few days before the test by doing no, or very easy, running. As with any workout, soldiers should start intervaI workouts with a warm- up and end them with a cool-down. FARTLEK TRAINING In Fartlek training, another type of CR training sometimes called speed play, the soldier varies the intensity (speed) of the running during the workout. Instead of running at a con- stant speed, he starts with veryslow jogging. When ready, he runs hard for a few minutes until he feels the need to slow down. At this time he recovers by jogging at an easy pace. This process of alternating fast and recovery run- ning (both of varying distances) gives the same results as interval training. However, neither the running nor re- covery interval is timed, and the run- ning is not done on a track. For these reasons, many runners prefer Fartlek training to interval training. 2-9 LAST-MAN-UP RUNNING This type of running, which in- cludes both sprinting and paced run- ning, improves CR endurance and conditions the legs. It consists of 40- to 50-yard sprints at near-maximum effort. This type of running is best done by squads and sections. Each squad leader places the squad in an evenly-spaced, single-file line on a track or a smooth, flat course. During a continuous 2- to 3-mile run of moderate intensity, the squad leader, running in the last position, sprints to the front of the line and becomes the leader. When he reaches the front, he resumes the moderate pace of the whole squad. After he reaches the front, the next soldier, who is now at the rear, immediately sprints to the front. The rest of the soldiers continue to run at a moderate pace. This pattern of sprinting by the last person contin- ues until each soldier has resumed his original position in line. This pattern of sprinting and running is repeated several times during the run. The dis- tance run and number of sprints per- formed should increase as the soldiers’ conditioning improves. CROSS-COUNTRY RUNNING Cross-country running conditions the leg muscles and develops CR en- durance. It consists of running a certain distance on a course laid out across fields, over hills, through woods, or on any other irregular terrain. It can be used as both a physical condi- tioning activity and a competitive event. The object is to cover the distance in the shortest time. The unit is divided into ability groups using 2-mile-run times. Each group starts its run at the same time. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. The speed and distance can be increased gradually as the soldiers’ conditioning improves. At first, the distance should be one mile or less, depending on the terrain and fitness level. It should then be gradually in- creased to four miles. Cross-country runs have several advantages: they provide variety in physical fitness train- ing, and they can accommodate large numbers of soldiers. Interest can be stimulated by competitive runs after soldiers attain a reasonable level of fitness. These runs may also be com- bined with other activities such as compass work (orienteering). Road Marches The road or foot march is one of the best ways to improve and maintain fitness. Road marches are classified as either administrative or tactical, and they can be conducted in garrison or in the field. Soldiers must be able to move quickly, carry a load (rucksack) of equipment, and be physically able to perform their missions after extended marching. BENEFITS OF ROAD MARCHES Road marches are an excellent aero- bic activity. They also help develop endurance in the muscles of the lower body when soldiers carry a heavy load. Road marches offer several benefits when used as part of a fitness program. They are easy to organize, and large numbers of soldiers can participate. In addition, when done in an intelligent, systematic, and progressive manner, they produce relatively few injuries. Many soldier-related skills can be integrated into road marches. They can also help troops acclimatize to new environments. They help train leaders to develop skills in planning, prepara- tion, and supervision and let leaders make first-hand observations of the soldiers’ physical stamina. Because road marches are excellent fitness- training activities, commanders should make them a regular part of their unit’s PT program. Road marches help troops acclimatize to new environments, 2-10 Cross-country runs can accommodate large numbers of soldiers. TYPES OF MARCHES The four types of road marches - day, limited visibility, forced, and shuttle - are described below. For more information on marches, see FM 21-18. Day Marches Day marches, which fit easily into the daily training plan, are most con- ducive to developing physical fitness. They are characterized by dispersed formations and ease of control and re- connaissance. Limited Visibility Marches Limited visibility marches require more detailed planning and supervi- sion and are harder to control than day marches. Because they move more slowly and are in tighter formations, soldiers may not exercise hard enough to obtain a conditioning effect. Lim- ited visibility marches do have some advantages, however. They protect soldiers from the heat of the day, challenge the ability of NCOS and of- ficers to control their soldiers, and provide secrecy and surprise in tactical situations. Soldiers should receive advance notcie before going on a march, to help morale and give them time to prepare. Forced Marches Forced marches require more than the normal effort in speed and exer- tion. Although they are excellent con- ditioners, they may leave soldiers too fatigued to do other required training tasks. Shuttle Marches Shuttle marches alternate riding and marching, usually because there are not enough vehicles to carry the entire unit. These marches may be modified and used as fitness activities. A shuttle march can be planned to move troops of various fitness levels from one point to another, with all soldiers arriving at 2-11 about the same time. Soldiers who have high fitness levels can generally march for longer stretches than those who are less fit. PLANNING A ROAD MARCH Any plan to conduct a road march to improve physical fitness should con- sider the following: •Load to be carried. •Discipline and supervision. •Distance to be marched. •Route reconnaissance. •Time allotted for movement. •Water stops. •Present level of fitness. •Rest stops. •Intensity of the march. •Provisions for injuries. •Terrain an weather conditions. •Safety precautions. Soldiers should usually receive ad- vance notice before going on a march. This helps morale and gives them time to prepare. The leader should choose an experienced soldier as a pacesetter to lead the march. The pacesetter should carry the same load as the other soldiers and should be of medium height to ensure normal strides. The normal stride for a foot march, ac- cording to FM 21-18, is 30 inches. This stride, and a cadence of 106 steps per minute, results in a speed of 4.8 kilometers per hour (kph). When a 10- minute rest is taken each hour, a net speed of 4 kph results. The pacesetter should keep in mind that ground slope and footing affect stride length. For example, the length decreases when soldiers march up hills or down steep slopes. Normal stride and cadence are maintained easily on moderate, gently rolling terrain unless the footing is muddy, slippery, or rough. Personal hygiene is important in preventing unnecessary injuries. Be- fore the march, soldiers should cut their toenails short and square them off, wash and dry their feet, and lightly apply foot powder. They should wear clean, dry socks that fit well and have no holes. Each soldier should take one or more extra pair of socks depending on the length of the march. Soldiers who have had problems with blisters should apply a thin coating of petroleum jelly over susceptible areas. Leaders should check soldiers’ boots before the march to make sure that they fit well, are broken in and in good repair, with heels that are even and not worn down. During halts soldiers should lie down and elevate their feet. If time permits, they should massage their feet, apply powder, and change socks. Stretching for a few minutes before resuming the march may relieve cramps and sore- ness and help prepare the muscles to continue exercising. To help prevent lower back strain, soldiers should help each other reposition the rucksacks and other loads following rest stops. Soldiers can relieve swollen feet by slightly loosening the laces across their arches. After marches, soldiers should again care for their feet, wash and dry their socks, and dry their boots. PROGRAMS TO IMPROVE LOAD-CARRYING ABILITY The four generalized programs de- scribed below can be used to improve the soldiers’ load-carrying ability. Each program is based on a different num- ber of days per week available for a PT program. If only two days are available for PT, both should include exercises for improving CR fitness and muscular endurance and strength. Roughly equal emphasis should be given to each of these fitness components. If there are only three days available for PT, they should be evenly dis- persed throughout the week. Two of the days should stress the development of muscular endurance and strength for the whole body. Although all of the major muscle groups of the body should be trained, emphasis should be placed 2-12 Leaders must train and march with their units as much as possible. Units should do maintenance marches at least twice a month. on the leg (hamstrings and quadriceps), hip (gluteal and hip flexors), low back (spinal erector), and abdominal (rectus abdominis) muscles. These two days should also include brief (2-mile) CR workouts of light to moderate intensity (65 to 75 percent HRR). On the one CR fitness day left, soldiers should take a long distance run (4 to 6 miles) at a moderate pace (70 percent HRR), an interval workout, or an aerobic circuit. They should also do some strength work of light volume and intensity. If four days are available, a road march should be added to the three-day program at least twice monthly. The speed, load, distance, and type of terrain should be varied. If there are five days, leaders should devote two of them to muscular strength and endurance and two of them to CR fitness. One CR fitness day will use long distance runs; the other can stress more intense workouts including in- terval work, Fartlek running, or last- man-up running. At least two times per month, the remaining day should include a road march. Soldiers can usually begin road- march training by carrying a total load equal to 20 percent of their body weight. This includes all clothing and equipment. However, the gender make- up and/or physical condition of a unit may require using a different starting load. Beginning distances should be between five and six miles, and the pace should be at 20 minutes per mile over flat terrain with a hard surface. Gradual increases should be made in speed, load, and distance until soldiers can do the anticipated, worst-case, mission-related scenarios without ex- cessive difficulty or exhaustion. Units should take maintenance marches at least twice a month. Distances should vary from six to eight miles, with loads of 30 to 40 percent of body weight. The pace should be 15 to 20 minutes per mile. 2-13 A recent Army study showed that road-march training two times a month and four times a month produced similar improvements in road-march- ing performance. Thus, twice-monthly road marches appear to produce a favorable improvement in soldiers’ abilities to road march if they are supported by a sound PT program (five days per week) Commanders must establish realis- tic goals for road marching based on assigned missions. They should also allow newly assigned soldiers and those coming off extended profiles to gradu- ally build up to the unit’s fitness level before making them carry maximum loads. This can be done with ability groups. Road marching should be integrated into all other training. Perhaps the best single way to improve Ioad-earring capacity is to have a regular training program which systematically increases the load and distance. It must also let the soldier regularly practice carrying heavy loads over long distances. As much as possible, leaders at all levels must train and march with their units. This participation enhances leaders’ fitness levels and improves team spirit and confidence, both vital elements in accomplishing difficult and demanding road marches. Alternate Forms of Aerobic Exercise Some soldiers cannot run. In such cases, they may use other activities as supplements or alternatives. Swim- ming, bicycling, and cross-country skiing are all excellent endurance ex- ercises and are good substitutes for running. Their drawback is that they require special equipment and facili- ties that are not always available. As with all exercise, soldiers should start slowly and progress gradually. Those who use non-running activities to such training may not improve run- ning ability. To prepare a soldier for the APFT 2-mile run, there is no sub- stitute for running. SWIMMING Swimming is a good alternative to running. Some advantages of swim- ming include the following: o Involvement of all the major muscle groups. o Body position that enhances the blood’s return to the heart. o Partial support of body weight by the water, which minimizes lower body stress in overweight soldiers. Swimming may be used to improve one’s CR fitness level and to maintain and improve CR fitness during recov- ery from an injury. It is used to supplement running and develop upper body endurance and limited strength. The swimmer should start slowly with a restful stroke. After five minutes, he should stop to check his pulse, com- pare it with his THR and, if needed, adjust the intensity. Compared with all the other modes of aerobic exercise presented in this manual (e.g., running, walking, cy- cling, cross-country skiing, rope jumping, etc.) in swimming alone, one’s THR should be lower than while doing the other forms of aerobic exer- cise. This is because, in swimming, the heart does not beat as fast as when doing the other types of exercise at the same work rate. Thus, in order to effectively train the CR system during swimming, a soldier should set his THR about 10 bpm lower than while running. For example, a soldier whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. By modifying their THRs in this manner while swimming, sol- diers will help to ensure that they are working at the proper intensity. Non-swimmers can run in waist-to chest-deep water, tread water, and do pool-side kicking for an excellent aerobic workout. They can also do calisthenics in the water. Together these activities combine walking and running with moderate resistance work for the upper body. For injured soldiers, swimming and aerobic water-training are excellent for improving CR fitness without plac- ing undue stress on injured weight- bearing parts of the body. CYCLING Cycling is an excellent exercise for developing CR fitness. Soldiers can bicycle outdoors or on a stationary cycling machine indoors. Road cycling should be intense enough to allow the soldier to reach and maintain THR at least 30 minutes. Soldiers can alter the cycling inten- sity by changing gears, adding hill Cycling should be work, and increasing velocity. Dis- intense enough to let the tance can also be increased to enhance soldier reach and CR fitness, but the distance covered is maintain THR at least not as important as the amount of time 30 minutes. spent training at THR. The intensity of a workout can be increased by in- creasing the resistance against the wheel or increasing the pedaling cadence (number of RPM), For interval train- ing, the soldier can vary the speed and resistance and use periods of active For swimming, a soldier recovery at low speed and/or low should set his THR at resistance. about 10 beats per minute lower then when WALKING running. Walking is another way to develop cardiorespiratory fitness. It is enjoy- able, requires no equipment, and causes few injuries. However, unless walking is done for a long time at the correct intensity, it will not produce any sig- nificant CR conditioning. Sedentary soldiers with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. The heart rate should be moni- tored to determine the intensity. The soldier should walk at least four times a week and add two minutes each week 2-14 to every workout until the duration reaches 45 to 60 minutes per workout. He can increase the intensity by adding hills or stairs. As the walker’s fitness increases, he should walk 45 to 60 minutes at a faster pace. A simple way to increase walk- ing speed is to carry the arms the same way as in running. With this technique the soldier has a shorter arm swing and takes steps at a faster rate. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upper- body work. This method may also be used during speed marches. After about three months, even the most unfit soldiers should reach a level of conditioning that lets them move into a running program. CROSS-COUNTRY SKIING Cross-country or Nordic skiing is another excellent alternative to the usual CR activities. It requires vigor- ous movement of the arms and legs Cross-country skiing which develops muscular and CR requires vigorous endurance and coordination. Some of movement of the arms the highest levels of aerobic fitness and legs, developing ever measured have been found in muscular and CR cross-country skiers. endurance. Although some regions lack snow, one form or another of cross-country skiing can be done almost anywhere-- on country roads, golf courses, open fields, and in parks and forests. Cross-country skiing is easy to learn. The action is similar to that used in brisk walking, and the intensity may be varied as in running. The work load is determined by the difficulty of ter- rain, the pace, and the frequency and duration of rest periods. Equipment is reasonably priced, with skis, boots, and poles often obtainable from the outdoor recreation services. 2-15 ROPE SKIPPING Rope skipping is also a good exer- cise for developing CR fitness. It requires little equipment, is easily learned, may be done almost any- where, and is not affected by weather. Some runners use it as a substitute for running during bad weather. A beginner should select a jump rope that, when doubled and stood on, reaches to the armpits. Weighted handles or ropes may be used by better-conditioned soldiers to improve upper body strength. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. They should attain and maintain their THR to ensure a train- ing effect, and the time spent jumping should be increased as the fitness level improves. Rope jumping, however, may be stressful to the lower extremities and therefore should be limited to no more than three times a week. Soldiers should skip rope on a cushioned sur- face such as a mat or carpet and should wear cushioned shoes. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis, squash, and racquetball) in- volve bursts of intense activity for short periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. However, these sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. If played vigorously each day, they may be an adequate substitute for low- level aerobic training. Because run- ning increases endurance, it helps improve performance in racket sports, but the reverse is not necessarily true. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to run- ning. It is a motivating, challenging activity that combines exercise and rhythmic movements. There is no prerequisite skill, and it can be totally individualized to every fitness level by varying the frequency, intensity, and duration. One can move to various tempos while jogging or doing jumping jacks, hops, jumps, or many other calisthenics. Workouts can be done in a small space by diverse groups of varying fitness levels. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. If strengthening exercises are included, the workout addresses every component of fitness. Holding rela- tively light dumbbells during the work- out is one way to increase the intensity for the upper body and improve mus- cular endurance. Warm-up and cool- down stretches should be included in the aerobic workout. 2-16 On today's battlefield, in addition to cardiorespiratory fitness, soldiers need a high level of muscular endurance and strength. In a single day they may carry injured comrades, move equip- ment, lift heavy tank or artillery rounds, push stalled vehicles, or do many other strength-related tasks. For example, based on computer-generated scenar- ios of an invasion of Western Europe, artillerymen may have to load from 300 to 500, 155mm-howitzer rounds (95-lb rounds) while moving from 6 to 10 times each day over 8 to 12 days. In- fantrymen may need to carry loads exceeding 100 pounds over great dis- tances, while supporting units will deploy and displace many times. In- deed, survival on the battlefield may, in large part, depend on the muscular endurance and strength of the individ- ual soldier. Muscular Fitness Muscular fitness has two compo- nents: muscular strength and muscular endurance. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Muscular endurance is the ability of a muscle or muscle group to do re- peated contractions against a less-than- maximum resistance for a given time. Although muscular endurance and strength are separate fitness compo- nents, they are closely related. Pro- gressively working against resistance will produce gains in both of these components. Muscular Contractions Isometric, isotonic, and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. They are described here. 3-1 Isometric contraction produces con- traction but no movement, as when pushing against a wall. Force is pro- duced with no change in the angle of the joint. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Common examples are push-ups, sit-ups, and the lifting of weights. Isokinetic contraction causes the angle at the joint to change at a constant rate, for example, at 180 degrees per second. To achieve a constant speed of movement, the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. This requires the use of isokinetic machines. There are other resistance-training machines which, while not precisely controlling the speed of movement, affect it by varying the resistance throughout the range of motion. Some of these devices are classified as pseudo-isoki- netic and some as variable-resistance machines. Isotonic and isokinetic contractions have two specific phases - the concen- tric or “positive” phase and the eccen- tric or “negative” phase. In the concen- tric phase (shortening) the muscle contracts, while in the eccentric phase (elongation) the muscle returns to its normal length. For example, on the upward phase of the biceps curl, the biceps are shortening. This is a con- centric (positive) contraction. During the lowering phase of the curl the biceps are lengthening. This is an eccentric (negative) contraction. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. As a result, the muscle may be able to handle more of an overload eccentri- cally. This greater overload, in return, may produce greater strength gains. The nature of the eccentric contrac- tion, however, makes the muscle and connective tissue more susceptible to damage, so there is more muscle sore- ness following eccentric work. When a muscle is overloaded, whether by isometric, isotonic, or isokinetic contractions, it adapts by becoming stronger. Each type of contraction has advantages and disadvantages, and each will result in strength gains if done properly. The above descriptions are more important to those who assess strength than to average people trying to de- velop strength and endurance. Actu- ally, a properly designed weight train- ing program with free weights or resistance machines will result in improvements in all three of these categories. Principles of Muscular Training To have a good exercise program, the seven principles of exercise, de- scribed in Chapter 1, must be applied to all muscular endurance and strength training. These principles are over- load, progression, specificity, regular- ity, recovery, balance, and variety. OVERLOAD The overload principle is the basis for all exercise training programs. For a muscle to increase in strength, the workload to which it is subjected during exercise must be increased beyond what it normally experiences. In other words, the muscle must be overloaded. Muscles adapt to in- creased workloads by becoming larger and stronger and by developing greater endurance. To understand the principle of over- load, it is important to know the following strength-training terms: • Full range of motion. To obtain optimal gains, the overload must be applied thoughout the full range of motion. Exercise a joint and its as- sociated muscles through its com- plete range starting from the pre- stretched position (stretched past the relaxed position) and ending in a fully contratcted position. This is crucial to strength development. • Repetition. When an exercise has progressed through one complete range of motion and back to the beginning, one repetition has been completed. • One-repetition maximum (1-RM). This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). A 10-RM is the maxi- mum weight one can lift correctly 10 times. Similarly, an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repeti- tions. The intensity for muscular endurance and strength training is often expressed as a percentage of. the 1-RM. • Set. This is a series of repetitions done without rest. • Muscle Failure. This is the inabil- ity of a person to do another correct repetition in a set. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. However, to achieve enough overload, programs are designed to require sets with 70 to 80 percent of one’s 1 -RM. (For example, if a sol- dier’s 1 -RM is 200 pounds, multiply 200 pounds by 70 percent [200 X 0.70 = 140 pounds] to get 70 percent of the 1 -RM.) When a muscle is overloaded by isometric, isotonic, or isokinetic contractions, it adapts by becoming stronger. 3-2 A better and easier method is the repetition maximum (RM) method. The exerciser finds and uses that weight which lets him do the correct number of repetitions. For example, to develop both muscle endurance and strength, a soldier should choose a weight for each exercise which lets him do 8 to 12 repe- titions to muscle failure. (See Figure 3-1.) The weight should be heavy enough so that, after doing from 8 to 12 repetitions, he momentarily cannot correctly do another repetition. This weight is the 8-12 RM for that exer- cise. Figure 3-1 MUSCULAR ENDURANCE/ STRENGTH DEVELOPMENT To develop muscle strength, the weight selected should be heavier and the RM will also be different. For ex- ample, 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 im- provements seem to come from resis- tances 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 be- cause of muscle fatigue. The weight should also not be too heavy. If one cannot do at least three repetitions of an exercise, the resis- tance is too great and should be re- duced. Soldiers who are just begin- ning 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 repeti- tions 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 deter- mined from an analysis of the critical tasks of his mission. However, most soldiers will benefit most from a resis- tance-training program with an 8-12 RM. 3-3 Whichever RM range is selected, the soldier must always strive to over- load his muscles. The key to overload- ing a muscle is to make that muscle exercise harder than it normally does. An overload may be achieved by any of the following methods: • Increasing the resistance. • Increasing the number of repeti- tions per set. • Increasing the number of sets. • Reducing the rest time between sets. • Increasing the speed of movement in the concentric phase. (Good form is more important than the speed of movement.) • Using any combination of the above. PROGRESSION When an overload is applied to a muscle, it adapts by becoming stronger and/or by improving its endurance. Usually significant increases in strength can be made in three to four weeks of proper training depending on the in- dividual. If the workload is not pro- gressively increased to keep pace with newly won strength, there will be no further gains. When a soldier can cor- rectly do the upper limit of repetitions for the set without reaching muscle failure, it is usually time to increase the resistance. For most soldiers, this upper limit should be 12 repetitions. For example, if his plan is to do 12 repetitions in the bench press, the soldier starts with a weight that causes muscle failure at between 8 and 12 repetitions (8- 12 RM). He should continue with that weight until he can do 12 repetitions correctly. He then should increase the weight by about 5 percent but no more than 10 percent. In a multi-set routine, if his goal is to do three sets of eight repetitions of an exercise, he starts with a weight that causes muscle failure before he com - pletes the eighth repetition in one or more of the sets. He continues to work with that weight until he can complete all eight repetitions in each set, then increases the resistance by no more than 10 percent. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. These groups can be identified by doing a simple assessment. The soldier slowly does work-related movements he wants to improve and, at the same time, he feels the muscles on each side of the joints where motion occurs. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. If the soldier’s performance of a task is not adequate or if he wishes to improve, strength training for the identified muscle(s) will be beneficial. To im- prove his muscular endurance and strength. in a given task, the soldier must do resistance movements that are as similar as possible to those of doing the task. In this way, he ensures maximum carryover value to his sol- diering tasks. REGULARITY Exercise must be done regularly to produce a training effect. Sporadic exercise may do more harm than good. Soldiers can maintain a moderate level of strength by doing proper strength workouts only once a week, but three workouts per week are best for optimal gains. The principle of regularity also applies to the exercises for individual muscle groups. A soldier can work out three times a week, but when different muscle groups are exercised at each workout, the principle of regularity is violated and gains in strength are minimal. Exercise must be done regularly to produce a training effect. 3-4 There should be at least a 48-hour recovery period between workouts for the same muscle group. It is important to include exercises that work all the major muscle groups in both the upper and lower body. RECOVERY Consecutive days of hard resistance training for the same muscle group can be detrimental. The muscles must be allowed sufficient recovery time to adapt. Strength training can be done every day only if the exercised muscle groups are rotated, so that the same muscle or muscle group is not exercised on consecutive days. There should be at least a 48-hour recovery period between workouts for the same muscle groups. For example, the legs can be trained with weights on Monday, Wednesday, and Friday and the upper body muscles on Tuesday, Thursday, and Saturday. Recovery is also important within a workout. The recovery time between different exercises and sets depends, in part, on the intensity of the workout. Normally, the recovery time between sets should be 30 to 180 seconds. BALANCE When developing a strength training program, it is important to include exercises that work all the major muscle groups in both the upper and lower body. One should not work just the upper body, thinking that running will strengthen the legs. Most muscles are organized into opposing pairs. Activating one muscle results in a pulling motion, while acti- vating the opposing muscle results in the opposite, or pushing, movement. When planning a training session, it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). For example, follow an overhead press with a lat pull-down exercise. This technique helps ensure good strength balance between opposing muscle groups which may, in turn, reduce the risk of injury. Sequence the program to exer- cise the larger muscle groups first, then 3-5 the smaller muscIes. For example, the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If curls are done first, the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. As a result, the soldier cannot do as many repetitions with as much weight as he normally could in the lat pull-down. The latissimus dorsi muscles will not be overloaded and, as a result, they may not benefit very much from the workout. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs, followed by the muscles of the upper back and chest, then the arms, abdominal, low back, and neck. As long as all muscle groups are exercised at the proper intensity, improvement will occur. VARIETY A major challenge for all fitness training programs is maintaining en- thusiasm and interest. A poorly de- signed strength- training program can be very boring. Using different equip- ment, changing the exercises, and al- tering the volume and intensity are good ways to add variety, and they may also produce better results. The soldier should periodically substitute different exercises for a given muscle group(s). For example, he can do squats with a barbell instead of leg presses on a weight machine. Also, for variety or due to necessity (for ex- ample, when in the field), he can switch to partner-resisted exercises or another form of resistance training. However, frequent wholesale changes should be avoided as soldiers may become frustrated if they do not have enough time to adapt or to see im- provements in strength. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. There are also other factors to consider, namely, safety, exercise selection, and phases of conditioning. SAFETY FACTORS Major causes of injury when strength training are improper lifting tech- niques combined with lifting weights that are too heavy. Each soldier must understand how to do each lift cor- rectly before he starts his strength training program. The soldier should always do weight training with a partner, or spotter, who can observe his performance as he exercises. To ensure safety and the best results, both should know how to use the equipment and the proper spotting technique for each exercise. A natural tendency in strength train- ing is to see how much weight one can lift. Lifting too much weight forces a compromise in form and may lead to injury. All weights should be selected so that proper form can be maintained for the appropriate number of repeti- tions. Correct breathing is another safety factor in strength training. Breathing should be constant during exercise. about 8 to 16 exercises that work all of the body’s major muscle groups. Usu- ally eight well-chosen exercises will serve as a good starting point. They should include those for the muscles of the leg, low back, shoulders, and so forth. The soldier should choose exer- cises that work several muscle groups and try to avoid those that isolate single muscle groups. This will help him train a greater number of muscles in a given time. For example, doing lat pull- downs on the “lat machine” works the latissimus dorsi of the back and the biceps muscles of the upper arm. On the other hand, an exercise like con- centration curls for the biceps muscles of the upper arm, although an effective exercise, only works the arm flexor muscles. Also, the concentration curl requires twice as much time as lat pull- downs because only one arm is worked at a time. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement oc- curs during a repetition. For most people, especially beginners, most of the exercises in the program should be “multi-joint” exercises. The exercise should provide movement at more than one joint. For example, the pull-down exercise produces motion at both the shoulder and elbow joints. The con- centration curl, however, only involves 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 the positive (concentric) phase of contraction as the weight or weight stack moves away from the floor, and There are three phases of condition- ing: preparatory, conditioning, and maintenance. These are also described in Chapter 1. inhale during the negative (eccentric) phase as the weight returns toward the Preparatory Phase floor. The three phases of The soldier should use very light conditioning are weights during the first week (the EXERCISE SELECTION preparatory, conditioning, preparatory phase) which includes the first two to three workouts. This is and maintenance. When beginning a resistance-train- ing program, the soldier should choose very important, because the beginner must concentrate at first on learning 3-6 the proper form for each exercise. Using light weights also helps mini- mize muscle soreness and decreases the likelihood of injury to the muscles, joints, and ligaments. During the second week, he should use progres- sively heavier weights. By the end of the second week (4 to 6 workouts), he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. If he can do only seven repetitions of an exer- cise, the weight must be reduced; if he can do more than 12, the weight should be increased. Conditioning Phase The third week is normally the start of the conditioning phase for the be- ginning weight trainer. During this phase, the soldier should increase the amount of weight used and/or the intensity of the workout as his muscu- lar strength and/or endurance increases. He should do one set of 8 to 12 repetitions for each of the heavy- resistance exercises. When he can do more than 12 repetitions of any exer- cise, he should increase the weight until he can again do only 8 to 12 repe- titions. This usually involves an in- crease in weight of about five percent. This process continues indefinitely. As long as he continues to progress and get stronger, he does not need to do more than one set per exercise. If he stops making progress with one set of 8 to 12 repetitions per exercise, he may bene- fit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. As time goes on and he progresses, he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. Three sets per exer- cise is the maximum most soldiers will ever need to do. 3-7 Maintenance Phase Once the soldier reaches a high level of fitness, the maintenance phase is used to maintain that level. The emphasis in this phase is no longer on progression but on retention. Al- though training three times a week for muscle endurance and strength gives the best results, one can maintain them by training the major muscle groups properly one or two times a week. More frequent training, however, is required to reach and maintain peak fitness levels. Maintaining the optimal level of fitness should become part of each soldier’s life-style and training routine. The maintenance phase should be continued throughout his career and, ideally, throughout his life. As with aerobic training, the sol- dier should do strength training three times a week and should allow at least 48 hours of rest from resistance train- ing between workouts for any given muscle group. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exer- cise are performed in a specified pe- riod of time. After an appropriate period of rest, a second, third, and so on, set of that exercise is done in an equal or lesser time period. The exercise period, recovery period, and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. The use of timed sets, unlike exer- cises performed in cadence or for a specific number of repetitions, helps to ensure that each soldier does as many repetitions of an exercise as pos- sible within a period of time. It does not hold back the more capable performer by restricting the number of repetitions he may do. Instead, sol- diers at all levels of fitness can indi- vidually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. In this FM, timed sets will be applied to improving soldier’s sit-up and push-up performance. (See Fig- ures 3-2 and 3-3. ) Many different but equally valid approaches can be taken when using timed sets to im- prove push-up and sit-up perform- ance. Below, several of these will be given. It should first be stated that im- proving sit-up and push-up perform- ance, although important for the APFT, should not be the main goal of an Army physical training program. It must be to develop an optimal level of physical fitness which will help sol- diers carry out their mission during combat. Thus, when a soldier per- forms a workout geared to develop muscle endurance and strength, the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his mission. To meet this goal, and to be assured that all emergencies can be met, a training regimen which exercises all the body’s major muscle groups must be developed and followed. Thus, as a general rule, a muscle endurance or strength training workout should not be designed to work exclusively, or give priority to, those muscle groups worked by the sit-up or push-up event. For this reason, the best procedure to follow when doing a resistance exercise is as follows. First, perform a workout to strengthen all of the body’s major muscles. Then, do timed sets to improve push-up and sit-up perform- ance. Following this sequence ensures that all major muscles are worked. At the same time, it reduces the amount of time and work that must be devoted to push-ups and sit-ups. This is because the muscles worked by those two exer- cises will already be pre-exhausted. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. This ensures continued gains and minimizes boredom. This having been said, here is a very time-efficient way of con- ducting push-up/sit-up improvement. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recov- ery. In this way, the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised, and vice versa. The follow- ing is an example of this type of approach: Figure 3-2 3-8 If all soldiers exercise at the same time, the above activity can be finished in about 3.5 minutes. As the soldiers’ levels of fitness improve, the difficulty of the activity can be increased. This is done by lengthening the time period of any or all timed sets, by decreasing any rest period between timed sets, by increasing the number of timed sets performed, or by any combination of these. To add variety and increase the overall effectiveness of the activity, different types of push-ups (regular, feet-elevated, wide-hand, close-hand, and so forth) and sit-ups (regular, abdominal twists, abdominal curls, and so forth) can be done. When perform- ing this type of workout, pay attention to how the soldiers are responding, and make adjustments accordingly. For example, the times listed in the chart above may prove to be too long or too short for some soldiers. In the same way, because of the nature of the sit- up, it may become apparent that some soldiers can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. When using timed sets for push-up and sit-up improvement, soldiers can also perform all sets of one exercise before doing the other. For example, several timed sets of push-ups can be done followed by several sets of sit- ups, or vice versa. With this approach, rest intervals must be placed between timed sets. The following example can be done after the regular strength workout and is reasonable starting routine for most soldiers. During a timed set of push-ups, a soldier may reach temporary muscle failure at any time before the set is over. If this happens, he should immediately drop to his knees and continue doing modified push-ups on his knees. Finally, as in any endeavor, soldiers must set goals for themselves. This applies when doing each timed set and when planning for their next and future APFTs. Major Muscle Groups In designing a workout it is impor- tant to know the major muscle groups, where they are located, and their pri- mary action. (See Figure 3-4.) To ensure a good, balanced work- out, one must do at least one set of exercises for each of the major muscle 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 Some key points to emphasize when doing resistance training tire as fol- lows ● Train with a partner if possible, This helps to increase motivation, the intensity of the workout, and safety, ● Always breathe when lifting. Exhale during the concentric (positive] phase of contraction, and inhale during the eccentric (negative) phase, ● Accelerate the weight through the concentric phase of contraction, and return the weight to the starting position in a controlled manner during the eccentric phase, ● Exercise the large muscle groups first, then the smaller ones. ● Perform all exercises through their full range of motion. Begin from a fully extended, relaxed position (pre- stretched), and end the concentric phase in a fully contracted position, ● Always use strict form. Do not twist, lurch, lunge, or arch the body, This can cause serious in- jury. These motions also detract from the effectiveness of the exer- cise because they take much of the stress off the targeted muscle groups and place it on other muscles. ● Rest from 30 to 180 seconds be- tween different exercises and sets of a given exercise. ● Allow at least 48 hours of recovery between workouts, but not more than 96 hours, to let the body re- cover and help prevent over train- ing and injury. ● Progress slowly, Never increase the resistance used by more than 10 percent at a time. ● Alternate pulling and pushing exer- cises. For example, follow triceps extensions with biceps curls. ● Ensure that every training program is balanced. Train the whole body, not just specific areas. Concentrat- ing on weak areas is all right, but the rest of the body must also be trained. Exercise Programs When developing strength programs for units, there are limits to the type of training that can be done. The availa- bility of facilities is always a major concern. Although many installations have excellent strength-training fa- cilities, it is unreasonable to expect that all units can use them on a regular basis. However, the development of strength does not require expensive equipment. All that is required is for the soldier, three times a week, to progressively overload his muscles. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supply- ing the resistance. Any regular resis- tance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Whether the training uses expensive machines, sandbags, or partners, the result is largely the same. Sandbags are convenient for train- ing large numbers of soldiers, as they are available in all military units. The weight of the bags can be varied depending on the amount of fill. Sandbag exercises are very effective in strength-training circuits. Logs, ammo boxes, dummy rounds, or other equip- ment that is unique to a unit can also be used to provide resistance for strength training. Using a soldier’s own body weight as the resistive force is another excellent alternative method of strength training. Pull-ups, push-ups, dips, sit- ups, and single-leg squats are examples of exercises which use a person’s body weight. They can improve an un- trained soldier’s level of strength. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment, especially when training large numbers of sol- diers at one time. As with all training, safety is a critical factor. Soldiers should warm up, cool down, and follow the principles of exercise previously outlined. 3-12 PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner’s opposing resistance. The longer the partners work together, the more effective they should become in pro- viding the proper resistance for each exercise. They must communicate with each other to ensure that neither too much nor too little resistance is ap- plied. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. More resistance usual] y can and should be applied during the eccentric (nega- tive) phase of contraction (in other words, the second half of each repe- tition as the exerciser returns to the starting position). The speed of move- ment for PREs should always be slow and controlled. As a general rule, the negative part of each exercise should take at least as long to complete as the positive part. Proper exercise form and regularity in perform- ance are key ingredients when using PREs for improving strength. Following are descriptions and illustrations of several PREs. They should be done in the order given to ensure that the exercising sol- dier is working his muscle groups from the largest to the smallest. More than one exercise per muscle group may be used. The PT leader can select exercises which meet the unit’s specific goals while consid- ering individual limitations: A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and 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 ex- ercises 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, the exercises described below are also good for strength training. All movements, particularly during the eccentric (negative) phase of con- traction, should be done in a delib- crate, controlled manner. 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 refers to the range of movement of a joint. T h e f o u r c a t e g o r i e s o f stretching techniques are static,passive, proprioceptive neuromuscular facilitation (PNF), and ballistic. Flexibility is a component of physi- cal fitness. Developing and maintain- ing it are important parts of a fitness program. Good flexibility can help a soldier accomplish such physical tasks as lifting, loading, climbing, parachut- ing, running, and rappelling with greater efficiency and less risk of injury. Flexibility is the range of movement of a joint or series of joints and their associated muscles. It involves the ability to move a part of the body through the full range of motion al- lowed by normal, disease-free joints. No one test can measure total-body flexibility. However, field tests can be used to assess flexibility in the ham- string and low-back areas. These areas are commonly susceptible to injury due, in part, to loss of flexibility. A simple toe-touch test can be used. Soldiers shouId stand with their legs straight and feet together and bend forward slowly at the waist. A soldier who cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. The unit’s Master Fitness Trainer can help him design a stretching program to improve his flexibility. Stretching during the warm-up and cool-down helps soldiers maintain overall flexibility. Stretching should not be painful, but it should cause some discomfort because the muscles are being stretched beyond their normal length. Because people differ some- what anatomically, comparing one person’s flexibility with another’s should not be done. People with poor flexi- bility who try to stretch as far as others may injure themselves. Stretching Techniques Using good stretching techniques can improve flexibility. There are four commonly recognized categories of stretching techniques: static, passive, proprioceptive neuromuscular facili- tation (PNF), and ballistic. These are 4-1 described here and shown later in this chapter. STATIC STRETCHING Static stretching involves the grad- ual lengthening of muscles and ten- dons as a body part moves around a joint. It is a safe and effective method for improving flexibility. The soldier assumes each stretching position slowly until he feels tension or tightness. This lengthens the muscles without causing a reflex contraction in the stretched muscles. He should hold each stretch for ten seconds or longer. This lets the lengthened muscles adjust to the stretch without causing injury. The longer a stretch is held, the easier it is for the muscle to adapt to that length. Static stretching should not be painful. The soldier should feel slight discomfort, but no pain. When pain results from stretching, it is a sig- nal that he is stretching a muscle or tendon too much and may be causing damage. PASSIVE STRETCHING Passive stretching involves the sol- dier’s use of a partner or equipment, such as a towel, pole, or rubber tubing, to help him stretch. This produces a safe stretch through a range of motion he could not achieve without help. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. PNF STRETCHING PNF stretching uses the neuromus- cular patterns of each muscle group to help improve flexibility. The soldier performs a series of intense contrac- tions and relaxations using a partner or equipment to help him stretch. The PNF technique allows for greater muscle relaxation following each contraction and increases the soldier’s ability to stretch through a greater range of motion. BALLISTIC STRETCHING Ballistic, or dynamic, stretching in- volves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Although this method may improve flexibility, it often forces a muscle to stretch too far and may result in an injury. Individu- als and units should not use ballistic stretching. FITT Factors Commanders should include stretch- ing exercises in all physical fitness programs. The following FITT factors apply when developing a flexibility program. Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vig- orous activity and to help reduce in- jury. Do them during the cool- down to help maintain flexibility. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort, not pain. Time: Hold stretches for 10 to 15 sec- onds for warming up and cooling down and for 30 seconds or longer t o i m p r o v e f l e x i b i l i t y . Type: Use static stretches, assumed slowly and gradually, as well as pas- sive stretching and/or PNF stretch- ing. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session, and stretching exer- cises should be a major part of both. THE WARM-UP Before beginning any vigorous The warm-up warms the muscIes, increasing the physical activity, one should prepare flow of blood and the body for exercise. The warm-up reducing the risk of increases the flow of blood to the injury. muscles and tendons, thus helping reduce the risk of injury. It also increases the joint’s range of motion and positively affects the speed of muscular contraction. A recommended sequence of warm- up activities follows. Soldiers should do these for five to seven minutes b e f o r e v i g o r o u s e x e r c i s e . • Slow joggin-in-place or walking for one to two minutes. This causes a gradual increase in the heart rate, blood pressure, circulation, and in- creases the temperature of the ac- t i v e m u s c l e s . • Slow joint rotation exercises (for example, arm circles, knee/ankle rotations) to gradually increase the joint's range of motion. Work each major joint for 5 to 10 seconds. • Slow, static stretching of the muscles to be used during the upcoming ac- tivity. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Hold each stretch position for 10 to 15 seconds, and do not bounce or bob. • Calisthenic exerciese, as described in Chapter 7, to increase the inten- sity level before the activity or con- ditioning period. • Slowly mimic the activities to be performed. For example, lift a lighter weight to warm-up before lifting a heavier one. This helps prepare the neuromuscular path- ways. 4-2 THE COOL-DOWN The following information explains the importance of cooling down and how to do it correctly. • Do not stop suddenly after vigorous exercise, as this can be very danger- ous. Gradually bring the body back to its resting state by slowly de- creasing the intensity of the activ- ity. After running, for example, one should walk for one to two min- utes. Stopping exercise suddenly can cause blood to pool in the muscles, thereby reducing blood flow to the heart and brain. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. • Repeat the stretches done in the warm-up to help ease muscle ten- sion and any immediate feeling of muscle soreness. Be careful not to overstretch. The muscles are warm from activity and can possibly be overstretched to the point of injury. • Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques, if possible. The soldier should not limit flexi- bility training to just the warm-up and cool-down periods. He should some- times use an entire PT session on a "recovery" or "easy"training day to work on flexibility improvement. He may also work on it at home. Stretch- ing is one form of exercise that takes very little time relative to the benefits gained. R o t a t i o n E x e r c i s e s Rotation exercises are used to gen- tly stretch the tendons, ligments, and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. This may provide better movement and less friction in the joint. The following exercises should be performed slowly. 4-3 4-4 Common Stretching Exercises The following exercises improve flexibility when performed slowly, regularly, and with gradual progres- sion. Static, passive and PNF stretches are shown. CAUTION Some of these exercises may be difficult or too strenuous for unfit or medically limited soldiers. Common sense should be used ;n se- lecting stretching exercises. STATIC STRETCHES Assume all stretching positions slowly until you feel tension or slight discomfort. Hold each position for at least 10 to 15 seconds during the warm-up and cool-down. Develop- mental stretching to improve flexibil- ity requires holding each stretch for 30 seconds or longer. Choose the appropriate stretch for 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 partner or equipment. The examples in this chap- ter show passive stretching done with a towel or with a partner. When stretching alone, using a towel may help the exerciser achieve a greater range of motion. 4-14 4-15 Soldiers can do PNF (Propriocep- tive Neuromuscular Facilitation) stretches for most major muscle groups. PNF stretches use a series of contrac- tions, done against a partner’s resis- tance, and relaxations. Obtaining a safe stretch beyond the muscle’s normal length requires a part- ner’s assistance. The following four steps provide general guidance as to how PNF stretches are done. Both the exerciser and partner should follow these instructions: 1. Assume the stretch position slowly with the partner’s help. 2. Isometrically contract the muscles to be stretched. Hold the contraction for 5 to 10 seconds against the partner’s unyielding resistance. 3. Relax. Next, contract the antago- nistic muscles for 5 to 10 seconds while the partner helps the exerciser obtain a greater stretch. 4. Repeat this sequence three times, and try to stretch a little further each time. (Caution: The exerciser should not hold his breath. He should breathe out during each contraction.) Several examples of PNF stretches are provided below in a stepwise fash- ion. The numbers given above for each step correspond to the general descrip- tion listed below. 4-16 4-17 Body composition, which refers to the body’s relative amounts of fat and lean body mass (organs, bones, muscles), is one of the five components of physical fitness. Good body composi- tion is best gained through proper diet and exercise. Examples of poor body composition are underdeveloped mus- culature or excessive body fat. Being overweight (that is, overly fat) is the more common problem. Poor body composition causes prob- lems for the Army. Soldiers with inadequate muscle development can- not perform as well as soldiers with good body composition. As a soldier gets fat, his ability to perform physi- cally declines, and his risk of develop- ing disease increases. Soldiers with high percentages of body fat often have lower APFT scores than those with lower percentages. Poor body composition, especially obesity, has a negative effect on appearance, self- -esteem, and negatively influences at- titude and morale. The Army’s weight control pro- gram is described in AR 600-9. It ad- dresses body composition standards, programs for the overly fat, and re- lated administrative actions. The amount of fat on the body, when expressed as a percentage of total body weight, is referred to as the percent body fat. The Army’s maxi- mum allowable percentages of body fat, by age and sex, are listed in Figure 5-1. Evaluation Methods The Army determines body fat percentage using the girth method. (This is described in AR 600-9, pages 12 to 21.) Body composition is influenced by age, diet, fitness level, and genetic factors (gender and body type). The Army’s screening charts for height and weight (shown in AR 600-9) make al- lowances for these differences. A soldier whose weight exceeds the stan- dard weight shown on the charts may not necessarily be overfat. For ex- ample, some well-muscled athletes have body weights that far exceed the values for weight listed on the charts for their age, gender, and height. Yet, only a small percentage of their total body mass may be fat. In such cases, the lean body mass accounts for a large share of their total body composition, while only a small percentage of the total body mass is composed of fat. Soldiers who do not meet the weight standards for their height and/or sol- diers whose appearance suggests that they have excessive fat are to be evaluated using the circumference (girth measurement) method described in AR 600-9. Figure 5-1 5 - 0 Body composition is influenced by age, fitness level, and genetic factors. A combination of exercise and diet is the best way to lose unwanted body fat. Aerobic exercise is best for burning fat. examples include jogging, walking, swim- ming, bicycling, cross- country skiing, and rowing. A more accurate way to determine body composition is by hydrostatic or underwater weighing. However, this method is very time-consuming and expensive and usually done only at hospitals and universities. Soldiers who do not meet Army body fat standards are placed on for- mal, supervised weight (fat) loss pro- grams as stipulated in AR 600-9. Such programs include sensible diet and ex- ercise regimens. Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Losing one to two pounds a week is a realistic goal which is best accom- plished by reducing caloric intake and increasing energy expenditure. In other words, one should eat less and exercise more. Dieting alone can cause the body to believe it is being starved. In response, it tries to conserve its fat reserves by slowing down its metabolic rate and, as a result, it loses fat at a slower rate. Soldiers must consume a minimum number of calories from all the major food groups, with the calories distrib- uted over all the daily meals including snacks. This ensures an adequate con- sumption of necessary vitamins and minerals. A male soldier who is not under medical supervision when diet- ing requires a caloric intake of at least 1 ,500; women require at least 1,200 calories. Soldiers should avoid diets that fail to meet these criteria. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss, since weight lost through these practices is mostly water and lean muscle tissue, not fat. Losing fat safely takes time 5-1 and patience. There is no quick and easy way to improve body composi- tion. The soldier who diets and does not exercise loses not only fat but muscle tissue as well. This can negatively affect his physical readiness. Not only does exercise burn calories, it helps the body maintain its useful muscle mass, and it may also help keep the body’s metabolic rate high during dieting. Fat can only be burned during exercise if oxygen is used. Aerobic exercise, which uses lots of oxygen, is the best type of activity for burning fat. Aerobic exercises include jog- ging, walking, swimming, bicycling, cross-country skiing, rowing, stair climbing, exercise to music, and jump- ing rope. Anaerobic activities, such as sprinting or lifting heavy weights, burn little, if any, fat. Exercise alone is not the best way to lose body fat, especially in large amounts. For an average-sized per- son, running or walking one mile burns about 100 calories. Because there are 3,500 calories in one pound of fat, he needs to run or walk 35 miles if pure fat were being burned. In re- ality, fat is seldom the only source of energy used during aerobic exercise. Instead, a mixture of both fats and carbohydrates is used. As a result, most people would need to run or walk over 50 miles to burn one pound of fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Local dieti- tians and nutritionists can help soldiers who want to lose weight by suggesting safe and sensible diet programs. In addition, the unit’s MFT can design tailored exercise programs which will help soldiers increase their caloric expenditure and maintain their lean body mass. In addition to exercise, proper nu- trition plays a major role in attaining and maintaining total fitness. Good dietary habits (see Figure 6-1 ) greatly enhance the ability of soldiers to per- form at their maximum potential. A good diet alone, however, will not make up for poor health and exercise habits. This chapter gives basic nutri- tional guidance for enhancing physical performance. Soldiers must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness, good health, and mental alert- ness. Guidelines for Healthy Eating Eating a variety of foods and main- taining an energy balance are basic guidelines for a healthy diet. Good nutrition is not complicated for those who understand these dietary guide- lines. To be properly nourished, soldiers should regularly eat a wide variety of foods fro-m the major food groups, selecting a variety of foods from within each group. (See Figure 6-2.) A well- balanced diet provides all the nutrients needed to keep one healthy. Most healthy adults do not need vitamin or mineral supplements if they eat a proper variety of foods. There are no known advantages in consuming excessive amounts of any nutrient, and there may be risks in doing so. For soldiers to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance, they should eat three meals a day. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Another dietary guideline is to consume enough calories to meet one’s energy needs. Weight is maintained as long as the body is in energy balance, Figure 6-1 6-0 Figure 6-2 that is, when the number of calories used equals the number of calories consumed. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Keeping a daily record of all foods eaten and physical activity done is also helpful. Figure 6-3 shows the number of calories burned during exercise periods of different types, intensities, and durations. For example, while partici- pating in archery, a person will burn 0.034 calories per pound per minute. Thus, a 150-pound person would burn 5.1 calories per minute (150 lbs. x 0.034 calories/minute/lb. = 5.1 calories/ minute) or about 305 calories/hour, as 6-1 shown in Figure 6-4. Similarly, a person running at 6 miles per hour (MPH) will burn 0.079 cal./min./lb. and a typical, 150-pound male will burn 11.85 calories/minute (150 lbs. x 0.079 cal./lb./min. = 11.85) or about 710 calories in one hour, as shown in Figure 6-3. To estimate the number of calories you use in normal daily activity, multi- ply your body weight by 13 if you are sedentary, 14 if somewhat active, and 15 if moderately active. The result is a rough estimate of the number of calories you need to maintain your present body weight. You will need still more calories if you are more than moderately active. By comparing caloric intake with caloric expendi- ture, the state of energy balance (posi- tive, balanced, or negative) can be determined. Figure 6-3 6-2 Avoiding an excessive intake of fats is an important fundamental of nutrition. Carbohydrates are the primary fuel source for muscles during short- term, high-intensity activities. Avoiding an excessive intake of fats is another fundamental dietary guide- line. A high intake of fats, especially saturated fats and cholesterol, has been associated with high levels of blood cholesterol. The blood cholesterol level in most Americans is too high. Blood choles- terol levels can be lowered by reducing both body fat and the amount of fat in the diet. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. CAD, a slow, progressive disease, re- sults from the clogging of blood vessels in the heart. Good dietary habits help reduce the likelihood of developing CAD. It is recommended that all persons over the age of two should reduce their fat intake to 30 percent or less of their total caloric intake. The current na- tional average is 38 percent. In addi- tion, we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. We should increase our intake of polyunsaturated fat, but to no more than 10 percent of our total calories. Finally, we should reduce our daily cholesterol intake to 300 milligrams or less. Figure 6-4 sug- gests actions commanders can take to support sound dietary guidelines. Most of these actions concern dining-facil- ity management. 6-3 Concerns for Optimal Physical Performance Carbohydrates, in the form of gly - cogen (a complex sugar), are the pri- mary fuel source for muscles during short-term, high-intensity activities. Repetitive, vigorous activity can use up most of the carbohydrate stores in the exercised muscles. The body uses fat to help provide energy for extended activities such as a one-hour run. Initially, the chief fuel burned is carbohydrates, ‘but as the duration increases, the contribu- tion from fat gradually increases. The intensity of the exercise also influences whether fats or carbohy- drates are used to provide energy. Very intense activities use more car- bohydrates. Examples include weight training and the APFT sit-up and push-up events. Eating foods rich in carbohydrates helps maintain adequate muscle-gly - cogen reserves while sparing amino acids (critical building-blocks needed for building proteins). At least 50 percent of the calories in the diet should come from carbohydrates. Individual caloric requirements vary, depending on body size, sex, age, and training mission. Foods rich in com- plex carbohydrates (for example, pasta, rice, whole wheat bread, potatoes) are the best sources of energy for active soldiers. Figure 6-4 6-4 Because foods eaten one to three days before an activity provide part of the fuel for that activity, it is impor- tant to eat foods every day that are rich in complex carbohydrates. It is also important to avoid simple sugars, such as candy, up to 60 minutes before ex- ercising, because they can lead to low blood sugar levels during exercise. Soldiers often fail to drink enough water, especially when training in the heat. Water is an essential nutrient that is critical to optimal physical perform- ance. It plays an important role in maintaining normal body temperature. The evaporation of sweat helps cool the body during exercise. As a result, wa- ter lost through sweating must be replaced or poor performance, and possibly injury, can result. Sweat consists primarily of water with small quantities of minerals like sodium. Cool, plain water is the best drink to use to replace the fluid lost as sweat. Soldiers should drink water before, during, and after exercise to pre- vent dehydration and help en- hance performance. Figure 6-5 shows recommendations for fluid intake when exercising. Figure 6-5 6-5 Sports drinks, which are usually simple carbohydrates (sugars) and electrolytes dissolved in water, are helpful under certain circumstances. There is evidence that solutions con- taining up to 10 percent carbohydrate will enter the blood fast enough to de- liver additional glucose to the active muscles. This can improve endurance. During prolonged periods of exer- cise (1.5+ hours) at intensities over 50 percent of heart rate reserve, one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Soldiers on extended road marches can also benefit from drinking these types of glucose-containing beverages. During intense training, these beverages can provide a source of carbohydrate for working muscles. On the other hand, drinks that exceed levels of 10 percent carbohydrate, as do regular soda pops and most fruit juices, can lead to ab- dominal cramps, nausea, and diarrhea. Therefore, these drinks should be used with caution during intense endurance training and other similar activities. Many people believe that body builders need large quantities of protein to promote better muscle growth. The primary functions of protein are to build and repair body tissue and to form enzymes. Protein is believed to contribute little, if any, to the total energy requirement of heavy- resistance exercises. The recommended dietary allowance of protein for adults is 0.8 grams per kilogram of body weight. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. During periods of intense aerobic train- ing, one’s need for protein might be somewhat higher (for example, 1.0 to 1.5 grams per kilogram of body weight per day). Weight lifters, who have a high proportion of lean body mass, can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Recent research suggests that weight trainers may need no more protein per kilogram of body weight than average, nonathletic people. Most Americans routinely consume these levels of protein, or more. The body converts protein consumed in excess of caloric needs to fat and stores it in the body. Nutrition in the Field Soldiers in the field must eat enough food to provide them with the energy they need. They must also drink plenty of water or other non-alcoholic bever- ages. The “meal, ready to eat” (MRE) supplies the needed amount of carbo- hydrates, protein, fat, vitamins, and minerals. It is a nutritionally adequate ration when all of its components are eaten and adequate amounts of water are consumed. Because the foods are enriched and fortified with vitamins and minerals, each component is a major source of nutrients. Soldiers must eat all the components in order to get the daily military recommended dietary allowances (MRDA) and have an adequate diet in the field. Soldiers who are in weight control programs or who are trying to lose weight can eat part of each MRE item, as recom- mended by dietitians. 6-6 A circuit is a group of stations or areas where specific tasks or exercises are performed. This chapter gives commanders and trainers guidance in designing and using exercise circuits. It describes calisthenic exercises for developing strength, endurance, coordination, and flexibility. It also describes grass drills and guerilla exercises which are closely related to soldiering skills and should be regularly included in the unit’s physical fitness program. Circuit training is a term associated with specific training routines. Com- manders with a good understanding of the principles of circuit training may apply them to a wide variety of train- ing situations and environments. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. The task or exercise selected for each station and the ar- rangement of the stations is deter- mined by the objective of the circuit. Circuits are designed to provide ex- ercise to groups of soldiers at intensi- ties which suit each person’s fitness level. Circuits can promote fitness in a broad range of physical and motor fitness areas. These include CR endur- ance, muscular endurance, strength, flexibility, and speed. Circuits can also be designed to concentrate on sports skills, soldiers’ common tasks, or any combination of these. In addition, circuits can be organized to exercise all the fitness components in a short pe- riod of time. A little imagination can make circuit training an excellent addition to a unit’s total physical fit- ness program. At the same time, it can provide both fun and a challenge to soldiers’ physical and mental abilities. Almost any area can be used, and any number of soldiers can exercise for various lengths of time. 7-1 TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Each has distinct advantages. Free Circuit In a free circuit, there is no set time for staying at each station, and no signal is given to move from one station to the next. Soldiers work at their own pace, doing a fixed number of repetitions at each station. Progress is measured by the time needed to complete a circuit. Because soldiers may do incomplete or fewer repeti- tions than called for to reduce this time, the quality and number of the repetitions done should be monitored. Aside from this, the free circuit re- quires little supervision. Fixed Circuit In a fixed circuit, a specific length of time is set for each station. The time is monitored with a stopwatch, and soldiers rotate through the stations on command. There are three basic ways to increase the intensity or difficulty of a fixed circuit: • Keep the time for completion the same, but increase the number of repetitions. • Increase the time per station along with the number of repetitions. • Increase the number of times sol- diers go through the circuit. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. These include the time, number of stations, number of time, number of stations, number of soldiers, number of times the circuit is completed, and sequence of stations. These are discussed below. Time One of the first things to consider is how long it should take to complete the circuit. When a fixed circuit is run, the time at each station should always be the same to avoid confusion and help maintain control. Consider also the time it takes to move from one station to the next. Further, allow from five to seven minutes both before and after running a circuit for warming up and cooling down, respectively. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. A circuit geared for a limited objective (for example, developing lower-body strength) needs as few as six to eight stations. On the other hand, circuits to develop both strength and CR fitness may have as many as 20 stations. Number of Soldiers If there are 10 stations and 40 soldiers to be trained, the soldiers should be divided into 10 groups of four each. Each station must then be equipped to handle four soldiers. For example, in this instance a rope jump- ing station must have at least four jump ropes. It is vital in a free circuit that no soldier stand around waiting for equipment. Having enough equipment reduces bottlenecks, slowdowns, and poor results. Number of Times a Circuit is Completed To achieve the desired training effect, soldiers may have to repeat the same circuit several times. For example, a circuit may have ten stations. Soldiers may run through the circuit three times, exercising for 30 seconds at each station, and taking 15 seconds to move between stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. The whole workout takes less than 45 minutes including warm-up and cool-down. As soldiers become better conditioned, exercise periods may be increased to 30 seconds or longer for all three rotations. Another option is to have four rotations of the circuit. Sequence of Stations Stations should be arranged in a se- quence that allows soldiers some re- covery time after exercising at strenu- ous stations. Difficult exercises can be alternated with less difficult ones. After the warm-up, soldiers can start a circuit at any station and still achieve the objective by completing the full circuit. DESIGNING A CIRCUIT The designer of a circuit must consider many factors. The six steps below cover the most important as- pects of circuit development. Determine Objectives The designer must consider the specific parts of the body and the components of fitness on which sol- diers need to concentrate. For ex- ample, increasing muscular strength may be the primary objective, while muscular endurance work may be secondary. On the other hand, im- proving cardiorespiratory endurance may be the top priority. The designer must first identify the training objec- tive in order to choose the appropriate exercises. The designer must consider the specific parts of the body and the components of fitness on which soldiers need to concentrate. 7-2 The choice of exercises for circuit training depends on the objectives of the circuit. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. Then he should look at each item on the list and ask the following questions: ● Will equipment be needed? Is it available? ● Will supervision be needed? Is it available? ● Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. He can choose from the exercises, calisthenics, conditioning drills, grass drills, and guerrilla drills described in this chapter. However, he should not limit the circuit to only these activities. Imagination and field expediency are important elements in developing cir- cuits that hold the interest of soldiers. (See Figures 7-1 through 7-3.) Arrange the Stations A circuit usually has 8 to 12 stations, but it may have as many as 20. After deciding how many stations to include, the designer must decide how to ar- range them. For example, in a circuit for strength training, the same muscle group should not be exercised at con- secutive stations. One approach is to alternate “push- ing” exercises with “pulling” exercises which involve movement at the same joint(s). For example, in a strength training circuit, exercisers may follow the pushing motion of a bench press with the pulling motion of the seated row. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Another approach might be to alternate be- tween upper and lower body exercises. By not exercising the same muscle group twice in a row, each muscle has 7-3 a chance to recover before it is used in another exercise. If some exercises are harder than others, soldiers can alter- nate hard exercises with easier ones. The choice of exercises depends on the objectives of the circuit. Select the Training Sites Circuits may be conducted out- doors or indoors. If the designer wants to include running or jogging a certain distance between stations, he may do this in several ways. In the gymna- sium, soldiers may run five laps or for 20 to 40 seconds between stations. Outdoors, they may run laps or run between spread-out stations if space is available. However, spreading the stations too far apart may cause prob- lems with control and supervision. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. The sketch should include the activity and length of time at each station, the number of stations, and all other useful informa- tion. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases, instructions for the stations are written on the signs. The necessary equipment is placed at each station. Sample Conditioning Circuits Figures 7-1, 7-2, and 7-3 show different types of conditioning cir- cuits. Soldiers should work at each station 45 seconds and have 15 seconds to rotate to the next station. Figure 7-1 7-4 Figure 7-2 7-5 Figure 7-3 7-6 Calisthenics can be used to help develop coordination. CR and muscular encurance, flexibility, and strength. Calisthenics Calisthenics can be used to exercise most of the major muscle groups of the body. They can help develop coordi- nation, CR and muscular endurance, flexibility, and strength. Poorly-coor- dinated soldiers, however, will derive the greatest benefit from many of these exercises Although calisthenics have some value when included in a CR circuit or when exercising to music, for the average soldier, calisthenics such as the bend and reach, squat bender, lunger, knee bender, and side-straddle hop can best be used in the warm-up and cool- down periods. Exercises such as the push-up, sit-up, parallel bar dip, and chin-up/pull-up, on the other hand, can effectively be used in the condi- tioning period to develop muscular en- durance or muscular strength. Please note that exercises such as the bend and reach, lunger, and leg spreader, which were once deleted from FM 21- 20 because of their potential risk to the exerciser, have been modified and re- introduced in this edition. All modi- fications should be strictly adhered to. Few exercises are inherently unsafe. Nonetheless, some people, because of predisposing conditions or injuries, may find certain exercises less safe than others. Leaders must consider each of their soldier’s physical limita- tions and use good judgment before letting a soldier perform these exer- cises. However, for the average soldier who is of sound body, following the directions written below will produce satisfactory results with a minimum risk of injury. Finally, some of the calisthenics listed below may be done in cadence. These calisthenics are noted, and di- rections are provided below with re- spect to the actions and cadence. When doing exercises at a moderate cadence, use 80 counts per minute. With a slow 7-7 cadence, use 50 counts per minute unless otherwise directed. SAFETY FACTORS While injury is always possible in any vigorous physical activity, few calisthenic exercises are really unsafe or dangerous. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Also, soldiers with low fitness levels, such as trainees, shouId not do the ad- vanced exercises highly fit soldiers can do. For example, with the lower back properly supported, flutter kicks are an excellent way to condition the hip flexor muscles. However, without sup- port, the possibility of straining the lower back increases. It is not sensible to have recruits do multiple sets of flutter kicks because they probably are not conditioned for them. On the other hand, a conditioned Ranger company may use multiple sets of flutter’ kicks with good results. The key to doing calisthenic exer- cises safely is to use common sense. Also, ballistic (that is, quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. This is especially true if someone has had a previous injury to the back. If this type of action is performed, slow stretching exercises, not conditioning drills done to cadence, should be used. Some soldiers complain of shoulder problems resulting from rope climb- ing, horizontal ladder, wheelbarrow, and crab-walk exercises. These exer- cises are beneficial when the soldier is fit and he does them in a regular, progressive manner. However, a cer- tain level of muscular strength is needed to do them safely. Therefore, soldiers should progressively train to build up to these exercises. Using such exercises for unconditioned soldiers increases the risk of injury and acci- dent. Progression and Recovery Other important principles for avoid- ing injury are progression and recov- ery. Programs that try to do too much too soon invite problems. The day after a “hard” training day, if soldiers are working the same muscle groups and/or fitness components, they should work them at a reduced intensity to minimize stress and permit recovery. The best technique is to train alter- nate muscle groups and/or fitness components on different days. For example, if the Monday-Wednesday- Friday (M-W-F) training objective is CR fitness, soldiers can do ability group running at THR with some light calisthenics and stretching. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength, soldiers can benefit from doing part- ner-resisted exercises followed by a 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- Th. Such a program has variety, develops all the fitness components, and follows the seven principles of exercise while, at the same time, it minimizes injuries caused by overuse. Leaders should plan PT sessions to get a positive training effect, not to conduct “gut checks.” They should know how to correctly do all the exer- cises in their program and teach their soldiers to train using good form to help avoid injuries. Key Points for Safety Doing safe exercises correctly im- proves a soldier’s fitness with a mini- mum risk of injury. The following are key points for en- suring safety during stretching and calisthenic exercises: • Stretch slowly and without pain and unnatural stress to a joint. Use static (slow and sustained) stretch- ing for warming up, cooling down, ballistic (bouncy or jerky) stretch- ing movements. • Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. • A combination of spinal rotation and bending should generally be avoided. However, if done, use only slow, controlled movements with little or no extra weight. Leaders must be aware of the vari- ety of methods they may use to attain their physical training goals. The unit’s Master Fitness Trainer is schooled to provide safe, effective training meth- ods and answer questions about train- ing techniques. CALISTHENIC EXERCISES The following are some common calisthenic exercises. 7-8 7-9 7-10 7-11 7-12 7-13 7-14 7-15 7-16 Conditioning drills are intended to supplement muscular strength and endurance training sessions. CONDITIONING DRILLS Some large units prefer to use sets of calisthenic exercises as part of their PT sessions. Figure 7-4 shows three cal- isthenic conditioning drills for both the poorly conditioned and physically fit soldiers. The drills are designed to be done progressively and are intended to supplement muscular strength and endurance training sessions. Leaders can mix the exercises to provide greater intensity, based on the fitness level of the soldiers being trained. However, they should choose and sequence them to alternate the muscle groups being worked. Soldiers should do each exercise progressively from 15 to 40 or more repetitions (20 to 60 sec- onds for timed sets) based on their level of conditioning. They may also do each exercise in cadence unless timed sets are specified. For timed 7-17 sets, soldiers do as many repetitions of an exercise as possible in the allowed time. Using timed sets, both the well- conditioned and less-fit soldiers can work themselves to their limits. The following conditioning drills (Figure 7-4) are arranged according to the phase of training. Grass Drills Grass drills are exercise movements that feature rapid changes in body position. These are vigorous drills which, when properly done, exercise all the major muscle groups. Soldiers should respond to commands as fast as possible and do all movements at top speed. They continue to do multiple repetitions of each exercise until the next command is given. No cadence is counted. Performing grass drills can improve CR endurance, help develop muscular endurance and strength, and speed up reaction time. Since these drills are extremely strenuous, they should last for short periods (30 to 45 seconds per exercise). The two drills described here each have four exercises. Leaders can develop additional drills locally. The soldiers should do a warm-up before performing the drills and do a cool-down afterward. The instructor Figure 7-4 does all the activities so that he can gauge the intensity of the session. The commands for grass drills are given in rapid succession without the usual preparatory commands. To prevent confusion, commands are given sharply to distinguish them from comments or words of encouragement. As soon as the soldiers are familiar with the drill, they do all the exercises as vigorously and rapidly as possible, and they do each exercise until the 7-18 Grass drills are exercise movements that feature rapid changes in body position. Soldiers should do a warm--up before performing grass drills and do a cool- down afterward. Progression with grass drills is made by a gradual increase in the time devoted to the drills. next command is given. Anything less than a top-speed performance de- creases the effectiveness of the drills. Once the drills start, soldiers do not have to resume the position of atten- tion. The instructor uses the command “Up” to halt the drill for instructions or rest. At this command, soldiers assume a relaxed, standing position. Grass drills can be done in a short time. For example, they may be used when only a few minutes are available for exercise or when combined with another activity. Sometimes, if time is limited, they are a good substitute for running. Most movements are done in place. The extended-rectangular formation is best for a platoon- or company-sized unit. The circle formation is more suitable for squad- or section-sized groups. When soldiers are starting an exer- cise program, a 10- to 15-minute workout may be appropriate. Progres- sion is made by a gradual increase in the time devoted to the drills. As the fitness of the soldiers improves, the times should be gradually lengthened to 20 minutes. The second drill is harder than the first. Therefore, as soldiers progress in the first drill, the instructor should introduce the second. If he sees that the drill needs to be longer, he can repeat the exercises or combine the two drills. STARTING POSITIONS After the warm-up, bring the sol- diers to a position of ATTENTION. The drills begin with the command GO. Other basic commands are FRONT, BACK, and STOP. (See Figure 7-5 for the positions and actions associated with these commands. ) ● ATTENTION: The position of at tention is described in FM 22-5, Drill and Ceremonies. 7-19 ● GO This involves running in place at top speed on the balls of the feet. The soldier raises his knees high, pumps his arms, and bends forward slightly at the waist. ● FRONT The soldier lies prone with elbows bent and palms di- rectly under the shoulders as in the down position of the push up. The legs are straight and together with the head toward the instructor. BACK: The soldier lies flat on his back with his arms extended along his sides and his palms facing down ward. His legs are straight and to gether; his feet face the instructor. ● STOP The soldier assumes the stance of a football lineman with feet spread and staggered. His left arm is across his left thigh; his right arm is straight. His knuckles are on the ground; his head is up, and his back is roughly parallel to the ground. To assume the FRONT or BACK position from the standing GO or STOP positions, the soldier changes positions vigorously and rapidly. (See Figure 7-5.) To change from the FRONT to the BACK position (Figure 7-5), the sol- dier does the following: ● Takes several short steps to the right or left. Lifts his arm on the side toward which his feet move. ● Thrusts his legs vigorously to the front. To change from the BACK to the FRONT position, the soldier sits up quickly. He places both hands on the ground to the right or left of his legs. He takes several short steps to the rear on the side opposite his hands. When his feet are opposite his hands, he thrusts his legs vigorously to the rear and lowers his body to the ground. (See Figure 7-5.) Figure 7-5 7-20 GRASS DRILL ONE Exercises for grass drill one are described below and shown in Figure 7-6. Bouncing Ball From the FRONT position, push up and support the body on the hands (shoulder-width apart) and feet. Keep the back and legs generally in line and the knees straight. Bounce up and down in a series of short, simultaneous, upward springs from the hands, hips, and feet. Supine Bicycle From the BACK position, flex the hips and knees. Place the palms directly on top of the head, and inter- lace the fingers. Bring the knee of one leg upward toward the chest. At the same time, curl the trunk and head upward while touching the opposite elbow to the elevated knee. Repeat with the other leg and elbow. Continue these movements as opposite legs and arms take turns. Knee Bender From the position of ATTENTION, do half-knee bends with the feet in line and the hands at the sides. Make sure the knees do not bend to an angle less than 90 degrees. Roll Left and Right From the FRONT position, con- tinue to roll in the direction com- manded until another command is given. Then, return to the FRONT position. GRASS DRILL TWO Exercises for grass drill two are described below and shown in Figure 7-6. 7-21 The Swimmer From the FRONT position, extend the arms forward. Move the right arm and left leg up and down; then, move the left arm and right leg up and down. Continue in an alternating manner. Bounce and Clap Hands The procedure is almost the same as for the bouncing ball in grass drill one. However, while in the air, clap the hands. This action requires a more vigorous bounce or spring. The push- up may be substituted for this exercise. Leg Spreader From the BACK position, raise the legs until the heels are no higher than six inches off the ground. Spread the legs apart as far as possible, then put them back together. Keep the head off the ground. Throughout, place the hands under the upper part of the but- tocks, and slightly bend the knees to ease pressure on the lower back. Open and close the legs as fast as possible. The curl-up may be substituted for this exercise. Forward Roll From the STOP position, place both hands on the ground, tuck the head, and roll forward. Keep the head tucked while rolling. Stationary Run From the position of ATTENTION, start running in place at the GO command by lifting the left foot first. Follow the instructor as he counts two repetitions of cadence. For example, “One, two, three, four; one, two, three, four.” The instructor then gives infor- mal commands such as the following: “Follow me,” “Run on the toes and balls of your feet,” “Speed it up,” “Increase to a sprint, raise your knees high, lean 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 Guerrilla exercises, which can be used to improve agility, CR endur- ance, muscular endurance, and to some degree muscular strength, combine individual and partner exercises. These drills require soldiers to change their positions quickly and do various basic skills while moving forward. Figures 7-7 and 7-8 show these exercises. The instructor decides the duration Soldiers progress with for each exercise by observing its guerilla exercises by effect on the soldiers. Depending on shortening the quick- how vigorously it is done, each exer- time marching periods cise should be continued for 20 to 40 between exercises and seconds. by doing all the The group moves in circle forma- exercises a second time. tion while doing the exercises. If the platoon exceeds 30 soldiers, concen- tric circles may be used. A warm-up activity should precede these exer- cises, and a cool-down should follow them. After the circle is formed, the instructor steps into the center and issues commands. EXERCISE AND PROGRESSION Soldiers progress by shortening the quick-time marching periods between exercises and by doing all exercises a second time. This produces an over- load that improves fitness. Many soldiers have not had a chance to do the simple skills involved in guerrilla exercises. However, they can do these exercises easily and quickly in almost any situation. The preparatory command is always the name of the exercise, and the command of execution is always “March.” The command “Quick time, march” ends each exercise. For the double guerrilla exercises (in circle formation) involving two sol- diers, the commands for pairing are as follows: Figure 7-7 7-23 ● “Platoon halt.” ● “From (soldier is designated), by twos, count off.” (For example: 1- 2, 1-2, 1-2.) ● “Even numbers, move up behind odd numbers.” (Pairs are adjusted according to height and weight.) ● “You are now paired up for double guerrillas.” The command “Change” is given to change the soldiers’ positions. After the exercises are completed, the instructor halts the soldiers and positions the base soldier or platoon guide by commanding, “Base man (or platoon guide), post.” He then com- mands “Fall out and fall in on the base man (or platoon guide).” EXERCISE DESCRIPTIONS Brief explanations of guerrilla ex- ercises follow. All-Fours Run Face downward, supporting the body on the hands and feet. Advance forward as fast as possible by moving the arms and legs forward in a coordi- nated way. Bottoms-Up Walk Take the front-leaning rest posi- tion, and move the feet toward the hands in short steps while keeping the knees locked. When the feet are as close to the hands as possible, walk forward on the hands to the front- leaning-rest position. Crab Walk Assume a sitting position with the hips off the ground and hands and feet supporting the body’s weight. Walk forward, feet first. The Engine Stand with the arms straight and in front of the body. The arms should be parallel to the ground with the palms facing downward. While walking forward, bring the left knee upward to the left elbow. Return to the start position. Continuing to walk forward, touch the right knee to the right elbow. Recover to the start position. Be sure to keep the arms parallel to the ground throughout the entire exercise. Double Time Do a double-time run while main- taining the circle formation. Broad Jump Jump forward on both feet in a series of broad jumps. Swing the arms vigorously to help with the jumps. Straddle Run Run forward, leaping to the right with the left foot and to the left with the right foot. Hobble Hopping Hold one foot behind the back with the opposite hand and hop forward. On the command “Change,” grasp the opposite foot with the opposite hand and hop forward. Two-Man Carry For two-man carries, soldiers are designated as number one (odd-num- bered) and number two (even-num- bered). A number-one and number- two soldier work as partners. 7-24 Fireman’s Carry Two soldiers do the carry. On com- mand, number-two soldier bends at the waist, with feet apart in a balanced stance. Number-one soldier moves toward his partner. He places himself by his partner’s left shoulder and bends himself over his partner’s shoulders and back. When in position, number- two soldier, with his left hand, reaches between his partner’s legs and grasps his left wrist. On command, they move forward until the command for change- over. They then change positions. The fireman’s carry can also be done from the other side. Single-Shoulder Carry Two soldiers do the carry. On com- mand, number-two soldier bends at the waist with feet apart in a balanced stance. At the same time, number-one soldier moves toward his partner. He places his abdominal area onto his part- ner’s right or left shoulder and leans over. Number-two soldier puts his arms around the back of his partner’s knees and stands up. On command, they move forward until the command for changeover. They then change positions. Cross Carry On command, number-two soldier bends over at the waist. He twists 7-25 slightly to the left with feet spread apart in a balanced position. At the same time, number-one soldier moves toward his partner’s left side and leans over his partner’s back. Number two soldier, with his left arm, reaches around his partner’s legs. At the same time, he reaches around his partner’s back with his right arm, being careful not to grab his partner’s neck or head. He then stands up straight, holding his partner on his back. On command, they move forward until the command for changeover. They then change positions. Saddle-Back (Piggyback) Carry On command, number-two soldier bends at the waist and knees with his hand on his knees and his head up. To assume the piggyback position, num- ber-one soldier moves behind his part- ner, places his hands on his partner’s shoulders, and climbs carefully onto his partner’s hips. As number-one soldier climbs on, number-two soldier grasps his partner’s legs to help support him. Number-one soldier places his arms over his partner’s shoulders and crosses his hands over his partner’s upper chest. They move forward until the command for changeover is given. They then change positions. Figure 7-8 7-26 There are two types of obstacle courses- conditioning and confidence. This chapter describes obstacle courses as well as rifle drills, log drills, and aquatic exercises. These are not designed to develop specific compo- nents of physical fitness. Commanders should use them to add variety to their PT programs and to help soldiers de- velop motor fitness including speed, agility, coordination, and related skills and abilities. Many of these activities also give soldiers the chance to plan strategy, make split-second decisions, learn teamwork, and demonstrate lead- ership. Obstacle Courses Physical performance and success in combat may depend on a soldier’s ability to perform skills like those required on the obstacle course. For this reason, and because they help develop and test basic motor skills, obstacle courses are valuable for physi- cal training. There are two types of obstacle courses--conditioning and confidence. The conditioning course has low ob- stacles that must be negotiated quickly. Running the course can be a test of the soldier’s basic motor skills and physical condition. After soldiers receive in- struction and practice the skills, they run the course against time. A confidence course has higher, more difficult obstacles than a condi- tioning course. It gives soldiers confi- dence in their mental and physical abilities and cultivates their spirit of daring. Soldiers are encouraged, but not forced, to go through it. Unlike conditioning courses, confidence courses are not run against time. NONSTANDARD COURSES AND OBSTACLES Commanders may build obstacles and courses that are nonstandard (that is, not covered in this manual) in order to create training situations based on t h e i r u n i t ' s M E T L . 8-1 When planning and building such fa- cilities, designers should, at a mini- mum, consider the following guid- ance: ● Secure approval from the local in- stallation's commander. ● Prepare a safety and health-risk as- sessment to support construction o f e a c h o b s t a c l e . ● Coordinate approval for each ob- stacle with the local or supporting safety office. Keep a copy of the approval in the permanent records. ● Monitor and analyze all injuries. ● Inspect all existing safety precau- tions on-site to verify their effec- t i v e n e s s . ● Review each obstacle to determine the need for renewing its approval. SAFETY PRECAUTIONS Instructors must always be alert to safety. They must take every precau- tion to minimize injuries as soldiers go through obstacle courses. Soldiers must do warm-up exercises before they begin. This prepares them for the physically demanding tasks ahead and helps minimize the chance of injury. A cool-down after the obstacle course is also necessary, as it helps the body recover from strenuous exercise. Commanders should use ingenuity in building courses, making good use of streams, hills, trees, rocks, and other natural obstacles. They must inspect courses for badly built ob- stacles, protruding nails, rotten logs, unsafe landing pits, and other safety hazards. There are steps which designers can take to reduce injuries. For example, at the approach to each obstacle, they should post an instruction board or sign with text and pictures showing how to negotiate it. Landing pits for jumps or vaults, and areas under or around obstacles where soldiers may fall from a height, should be filled with loose sand or sawdust, All landing areas should be raked and refilled before each use. Puddles of water under obstacles can cause a false sense of security. These could result in improper landing techniques and seri- ous injuries. Leaders should postpone training on obstacle courses when wet weather makes them slippery. Units should prepare their soldiers to negotiate obstacle courses by doing conditioning exercises beforehand. Sol- diers should attain an adequate level of conditioning before they run the con- fidence course, Soldiers who have not practiced the basic skills or run the conditioning course should not be al- lowed to use the confidence course. Instructors must explain and dem- onstrate the correct ways to negotiate all obstacles before allowing soldiers to run them. Assistant instructors should supervise the negotiation of higher, more dangerous obstacles. The em- phasis is on avoiding injury. Soldiers should practice each obstacle until they are able to negotiate it. Before they run the course against time, they should make several slow runs while the in- structor watches and makes needed corrections. Soldiers should never be allowed to run the course against time until they have practiced on all the obstacles. CONDITIONING OBSTACLE COURSES If possible, an obstacle course should be shaped like a horseshoe or figure eight so that the finish is close to the start. Also, signs should be placed to show the route. A course usually ranges from 300 to 450 yards and has 15 to 25 obstacles that are 20 to 30 yards apart. The obstacles are arranged so that those which exercise the same groups of muscles are separated from one an- other. The obstacles must be solidly built. Peeled logs that are six to eight inches wide are ideal for most of them. Sharp points and corners should be elimi- nated, and landing pits for jumps or vaults must be filled with sand or saw- dust. Courses should be built and marked so that soldiers cannot sidestep obstacles or detour around them. Sometimes, however, courses can pro- vide alternate obstacles that vary in difficulty. Each course should be wide enough for six to eight soldiers to use at the same time, thus encouraging competi- tion. The lanes for the first few obstacles should be wider and the obstacles easier than those that follow. In this way, congestion is avoided and soldiers can spread out on the course. To minimize the possibility of falls and injuries due to fatigue, the last two or three obstacles should not be too difficult or involve high climbing. Trainers must always be aware that falls from the high obstacles could cause serious injury. Soldiers must be in proper physical condition, closely Instructors must explain supervised, and adequately instructed. and demonstrate the The best way for the timer to time correct ways to the runners is to stand at the finish and negotiate all obstacles call out the minutes and seconds as before allowing soldiers each soldier finishes. If several watches to run them. are available, each wave of soldiers is timed separately. If only one watch is available, the waves are started at regular intervals such as every 30 seconds. If a soldier fails to negotiate an obstacle, a previously determined penalty is imposed. When the course is run against time, stopwatches, pens, and a unit roster are needed. Soldiers may run the course with or without individual equipment. Obstacles for Jumping These obstacles are ditches to clear with one leap, trenches to jump into, heights to jump from, or hurdles. (See 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 Surmounting These obstacles are shown at Figure 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. Obstacles for Horizontal Traversing Horizontal obstacles may be ropes, pipes, or beams. (See Figure 8-4.) Figure 8-3 Figure 8-4 8 - 4 Obstacles for Crawling These obstacles may be built of large pipe sections, low rails, or wire. (See Figure 8-5.) Obstacles for Vaulting These obstacles should be 3 to 3 1/2 feet high. Examples are fences 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 be built in accordance with Folio No. 1, “Training Facilities,” Corps of En- gineers Drawing Number 28-13-95. You can obtain this publication from the Directorate of Facilities Engineer- ing at most Army installations. Confidence courses can develop confidence and strength by using ob- stacles that train and test balance and muscular strength. Soldiers do not ne- gotiate these obstacles at high speed or against time. The obstacles vary from fairly easy to difficult, and some are high. For these, safety nets are pro- vided. Soldiers progress through the course without individual equipment. Only one soldier at a time negotiates an obstacle unless it is designed for use by more than one. Confidence courses should accom- modate four platoons, one at each group of six obstacles. Each platoon begins at a different starting point. In the example below, colors are used to group the obstacles. Any similar method may be used to spread a group over the course. Soldiers are separated into groups of 8 to 12 at each obstacle. At the starting signal, they proceed through the course. Soldiers may skip any obstacle they are unwilling to try. Instructors should encourage fearful soldiers to try the easier obstacles first. Gradually, as their confidence improves, they can 8-6 take their places in the normal rotation. Soldiers proceed from one obstacle to the next until time is called. They then assemble and move to the next group of obstacles. Rules for the Course Supervisors should encourage, but not force, soldiers to try every obstacle. Soldiers who have not run the course before should receive a brief orienta- tion at each obstacle, including an ex- planation and demonstration of the best way to negotiate it. Instructors should help those who have problems. Trainers and soldiers should not try to make obstacles more difficult by shak- ing ropes, rolling logs, and so forth. Close supervision and common sense must be constantly used to enhance safety and prevent injuries. Soldiers need not conform to any one method of negotiating obstacles, but there is a uniformity in the general approach. Recommended ways to ne- gotiate obstacles are described below. Red Group This group contains the first six ob- stacles. These are described below and numbered 1 through 6 in Figure 8-8. Belly Buster. Soldiers vault, jump, or climb over the log. They must be warned that it is not stationary. There- fore, they should not roll or rock the log while others are negotiating it. Reverse Climb. Soldiers climb the re- verse incline and go down the other side to the ground. Weaver. Soldiers move from one end of the obstacle to the other by weav- ing their bodies under one bar and over the next. Hip-Hip. Soldiers step over each bar; they either alternate legs or use the same lead leg each time. Balancing Logs. Soldiers step up on a log and walk or run along it while keeping their balance. Island Hopper. Soldiers jump from one log to another until the obstacle is negotiated. Figure 8-8 8-7 White Group This group contains the second six obstacles. These are described below and numbered 7 through 12 in Figure 8-9. Tough Nut. Soldiers step over each X in the lane. Inverted Rope Descent. Soldiers climb the tower, grasp the rope firmly, and swing their legs upward. They hold the rope with their legs to distribute the weight between their legs and arms. Braking the slide with their feet and legs, they proceed down the rope. Sol- diers must be warned that they may get rope burns on their hands. This ob- stacle can be dangerous when the rope is slippery. Soldiers leave the rope at a clearly marked point of release. Only one soldier at a time is allowed on the rope. Soldiers should not shake or bounce the ropes. This obstacle re- quires two instructors--one on the platform and the other at the base. Low Belly-Over. Soldiers mount the low log and jump onto the high log. They grasp over the top of the log with both arms, keeping the belly area in contact with it. They swing their legs over the log and lower themselves to the ground. Belly Crawl. Soldiers move forward under the wire on their bellies to the end of the obstacle. To reduce the ten- dency to push the crawling surface, it is filled with sand or sawdust to the far end of the obstacle. The direction of negotiating the crawl is reversed from time to time. Easy Balancer. Soldiers walk up one inclined log and down the one on the other side to the ground. Tarzan. Soldiers mount the lowest log, walk the length of it, then each higher log until they reach the horizontal lad- der. They grasp two rungs of the ladder and swing themselves into the air. They negotiate the length of the ladder by releasing one hand at a time and swinging forward, grasping a more distant rung each time. Figure 8-9 8-8 Blue Group This group contains the third six obstacles. These are described below and numbered 13 through 18 in Figure 8-10. High Step-over. Soldiers step over each log while alternating their lead foot or using the same one. Swinger. Soldiers climb over the swing log to the ground on the opposite side. Low Wire. Soldiers move under the wire on their backs while raising the wire with their hands to clear their bodies. To reduce the tendency to push the crawling surface, it is filled with sand or sawdust to the far end of the obstacle. The direction of negotiating the obstacle is alternated. Swing, Stop, and Jump. Soldiers gain momentum with a short run, grasp the rope, and swing their bodies forward to the top of the wall. They release the rope while standing on the wall and jump to the ground. Six Vaults. Soldiers vault over the logs using one or both hands. Wall Hanger. Soldiers walk up the wall using the rope. From the top of the wall, they grasp the bar and go hand-over-hand to the rope on the op- posite end. They use the rope to de- scend, Figure 8-10 8-9 Black Group This group contains the last six ob- stacles. These are described below and numbered 19 through 24 in Figure 8- 11. Inclining Wall. Soldiers approach the underside of the wall, jump up and grasp the top, and pull themselves up and over. They slide or jump down the incline to the ground. Skyscraper. Soldiers jump or climb to the first floor and either climb the corner posts or help one another to the higher floors. They descend to the ground individually or help one an- other down. The top level or roof is off limits, and the obstacle should not be overloaded. A floor must not be- come so crowded that soldiers are bumped off. Soldiers should not jump to the ground from above the first level. Jump and Land. Soldiers climb the ladder to the platform and jump to the ground. Confidence Climb. Soldiers climb the inclined ladder to the vertical ladder. they go to the top of the vertical ladder, then down the other side to the ground. Belly Robber. Soldiers step on the lower log and take a prone position on the horizontal logs. They crawl over the logs to the opposite end of the obstacle. Rope gaskets must be tied to the ends of each log to keep the hands from being pinched and the logs from falling. The Tough One. Soldiers climb the rope or pole on the lowest end of the obstacle. They go over or between the logs at the top of the rope. They move across the log walkway, climb the ladder to the high end, then climb down the cargo net to the ground. Figure 8-11 8-10 Rifle Drills Rifle drills are suitable activities for fitness training while bivouacking or during extended time in the field. In most situations, the time consumed in drawing weapons makes this activity cumbersome for garrison use. How- ever, it is a good conditioning activity, and the use of individual weapons in training fosters a warrior’s spirit. There are four rifle-drill exercises that develop the upper body. They are numbered in a set pattern. The main muscle groups strengthened by rifle drills are those of the arms, shoulders, and back. Rifle drill is a fast-moving method of exercising that soldiers can do in as little as 15 minutes. With imagination, the number of steps and/or rifle exer- cises can be expanded beyond those described here. EXERCISE PROGRESSION The rifle-drill exercise normally begins with six repetitions and in- creases by one repetition for each three periods of exercise. This rate contin- ues until soldiers can do 12 repetitions. However, the number of repetitions can be adjusted as the soldiers im- prove. In exercises that start from the rifle- downward position, on the command “Move,” soldiers execute port arms and assume the starting position. At the end of the exercise, the command to return soldiers to attention is “Position of attention, move.” In exercises that end in other than the rifle-downward position, soldiers assume that position before executing port arms and order arms. These movements are done without command and need not be precise. Effective rifle exercises are strenuous enough to tire the arms. When the arms are tired, moving them with precision is difficult. RIFLE DRILL EXERCISES The following exercises are for use in rifle drills. Up and Forward This is a four-count exercise done at a fast cadence. (See Figure 8-12.) Fore-Up, Squat This is a four-count exercise done at a moderate cadence. (See Figure 8-13.) Fore-Up, Behind Back This is a four-count exercise done at a moderate cadence. (See Figure 8- 14.) Fore-Up, Back Bend This is a four-count exercise done at moderate cadence. (See Figure 8- 15.) Figure 8-12 8-11 Figure 8-13 Figure 8-14 Figure 8-15 8-12 Log drills are excellent for developing strength and muscular endurance, because they require the muscles to contract under heavy loads. Log Drills Log drills are team-conditioning exercises. They are excellent for de- veloping strength and muscular endur- ance because they require the muscles to contract under heavy loads. They also develop teamwork and add variety to the PT program. Log drills consist of six different exercises numbered in a set pattern. The drills are intense, and teams should complete them in 15 minutes. The teams have six to eight soldiers per team. A principal instructor is re- quired to teach, demonstrate, and lead the drill. He must be familiar with leadership techniques for conditioning exercises and techniques peculiar to log drills. AREA AND EQUIPMENT Any level area is good for doing log drills. All exercises are done from a standing position. If the group is larger than a platoon, an instructor’s stand may be needed. The logs should be from six to eight inches thick, and they may vary from 14 to 18 feet long for six and eight sol- diers, respectively. The logs should be stripped, smoothed, and dried. The 14-foot logs weigh about 300 pounds, the 18-foot logs about 400 pounds. Rings should be painted on the logs to show each soldier’s position. When not in use, the logs are stored on a rack above the ground. FORMATION All soldiers assigned to a log team should be about the same height at the shoulders. The best way to divide a platoon is to have them form a single file or column with short soldiers in front and tall soldiers at the rear. They take their positions in the column ac- cording to shoulder height, not head height. When they are in position, they are divided into teams of six or eight. 8-13 The command is “Count off by sixes (or eights), count off.” Each team, in turn, goes to the log rack, shoulders a log, and carries it to the exercise area. The teams form columns in front of the instructor. Holding the logs in chest position, they face the instructor and ground the log. Ten yards should separate log teams within the columns. If more than one column is used, 10 yards should separate columns. STARTING DOSAGE AND PROGRESSION The starting session is six repeti- tions of each exercise. The progres- sion rate is an increase of one repeti- tion for each three periods of exercise. Soldiers continue this rate until they do 12 repetitions with no rest between exercises. This level is maintained un- til another drill is used. START POSITIONS The soldiers fall in facing their log, with toes about four inches away. Figure 8-16 shows the basic starting positions and commands. Right-Hand Start Position, Move On the command “Move,” move the left foot 12 inches to the left, and lower the body into a flatfooted squat. Keep the back straight, head up, and arms between the legs. Encircle the far side of the log with the left hand. Place the right hand under the log. (See 1, Figure 8-16.) Left-Hand Start Position, Move This command is done the same way as the preceding command. However, the left hand is under the log, and the right hand encircles its far side. (See 2, Figure 8-16.) 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 This command is given from the left-hand-start position. On the com- mand “Move, ” pull the log upward to the left shoulder in one continuous motion. At the same time, move the right foot to the rear, and stand up facing right. Balance the log on the left shoulder with both hands. (See 4, Figure 8-17.) This movement cannot be done from the right-hand-start position. Waist Position, Move From the right-hand-start position, pull the log waist high. Keep the arms straight and fingers laced under the log. The body is inclined slightly to the rear, and the chest is lifted and arched. (See 5, Figure 8-17.) Chest Position, Move This command is given after taking the waist position. On the command “Move,” shift the log to a position high on the chest, bring the left arm under the log, and hold the log in the bend of the arms. (See 6, figure 8-17.) Keep the upper arms parallel to the ground. To move the log from the right to the left shoulder, the command is “Left-shoulder position, move.” Push the log overhead, and lower it to the opposite shoulder. To return the log to the ground from any of the above positions, the command is “Start position, move.” At the command “Move,” slowly lower the log to the ground. Position the hands and fingers so they are not under the log. Figure 8-17 8-15 LOG-DRILL EXERCISES The following are log-drill cises. Exercise 1. Two-Arm Push-Up Start Position: Right- or left- shoulder position, with feet about shoulder-width apart. (See 1, Fig- ure 8-18.) Cadence: Moderate. Movement: A four-count exercise; at the count of -- “One’’-Push the log overhead until the elbows lock. “Two’’-Lower the log to the op- posite shoulder. “Three’’-Repeat the action of count one. “Four’’-Recover to the start posi- tion. Exercise 2. Forward Bender Start Position: Chest position, with exer- feet about shoulder-width apart. (See 2, Figure 8-18.) Cadence: Moderate. Movement A four-count exercise; at the count of -- “One’’-Bend forward at the waist while keeping the back straight and the knees slightly bent. “Two’’-Recover to the start posi- tion. ‘Three’’-Repeat the action of count one. “Four’’-Recover to the start posi- tion. Figure 8-18 8-16 Exercise 3. Straddle Jump Start Position Right- or left-shoul- der position, with feet together, and fingers locked on top of the log. Pull the log down with both hands to keep it from bouncing on the shoul- der. (See 3, Figure 8-19.) Cadence: Moderate. Movement A four-count exercise; at the count of-- “One’’-Jump to a side straddle. “Two’’-Recover to the start posi- tion. ‘Three’’-Repeat the action of count one. “Four’’-Recover to the start posi- tion. Exercise 4. Side Bender Start Position: Right-shoulder po- sition with the feet about shoul- der-width apart. (See 4, Figure 8- 19.) Cadence Moderate. Movement: A four-count exercise; at the count of-- “One’’-Bend sideward to the left as far as possible, bending the left knee. “Two’’-Recover to the start posi- tion. “Three’’-Repeat the action of count one. “Four’’-Recover to the start posi- tion. NOTE: After doing the required number of repetitions, change shoul- ders and do an equal number to the right side. Figure 8-19 8-17 Exercise 5. Half-Knee Bend Start Position: Right- or left- shoulder position, with feet about shoulder-width apart, and fingers locked on top of the log. (See 5, Figure 8-20.) Cadence: Slow. Movement: A four-count exercise; at the count of -- “One’’-Flex the knees to a half- knee bend. “Two’’-Recover to the start posi- tion. “Three’’-Repeat the action of count one. “Four’’-Recover to the start po- sition. (NOTE: Pull forward and down- ward on the log throughout the exer- cise. ) Exercise 6. Overhead Toss (NOTE: Introduce this exercise only after soldiers have gained experience and strength by doing the other exercises for several sessions.) Start Position: Right-shoulder po- sition with the feet about shoul- der-width part. The knees are at a quarter bend. (See 6, Figure 8-20.) Cadence: Moderate. Movement: A four-count exercise; at the count of -- “One’’-Straighten the knees and toss the log about 12 inches overhead. Catch the log with both hands, and lower it toward the opposite shoulder. As the log is caught, lower the body into a quarter bend. “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 posi- tion. Figure 8-20 8-18 Aquatic Exercise SAMPLE TRAINING PROGRAM Aquatics is a mode of physical training which helps one attain and maintain physical fitness through ex- ercises in the water. It is sometimes called slimnastics. Aquatic training can improve muscular endurance, CR endurance, flexibility, coordination, and muscular strength. Because of its very low impact to the body, an aquatic exercise program is ideal for soldiers who are overweight and those who are limited due to painful joints, weak muscles, or pro- files. The body’s buoyancy helps minimize injuries to the joints of the lower legs and feet. It exercises the whole body without jarring the bones and muscles. Leaders can tailor the variety and intensity of the exercises to the needs of all the soldiers in the unit. Aquatic training is a good supple- ment to a unit’s PT program. Not only is it fun, it exposes soldiers to water and can make them more comfortable around it. Most Army installations have swimming pools for conducting aquatic, physical training sessions. SAFETY CONSIDERATIONS One qualified lifeguard is needed for every 40 soldiers at all aquatic training sessions. Nonswimmers must remain in the shallow end of the pool. They should never exercise in the deep end with or without flotation devices. EQUIPMENT Soldiers normally wear swim suits for aquatics, but they can wear boots and fatigues to increase the intensity of the activities. The following equip- ment is optional for training: ● Goggles. ● Kickboard. ● Pull buoy. ● Ear/nose plugs. ● Fins. ● Hand paddles. ‘Warm-Up As in any PT session, a warm-up is required. It can be done in the water or on the deck. Allow five to seven minutes for the warm-up. Conditioning Phase Soldiers should exercise vigorously to get a training effect. Energetic music may be used to keep up the tempo of the workout. The following are some exercises that can be used in an aquatic workout. (See Figure 8-21.) Side Leg-Raises. Stand in chest to shoulder-deep water with either side of the body at arm’s length to the wall of the pool, and grasp the edge with the nearest hand. Raise the outside leg sideward and upward from the hip. Next, pull the leg down to the starting position. Repeat these actions. Then, turn the other side of the body to the wall, and perform the exercise with the other leg. DURATION: 30 seconds (15 seconds per leg). Leg-Over. Stand in chest-to shoul- der-deep water, back facing the wall of the pool. Reach backward with the arms extended, and grasp the pool’s edge. Next, raise one leg in front of the body away from the wall, and move it sideward toward the other leg as far as it can go. Then, return the leg to the front-extended position, and lower it to the starting position. Repeat these actions with the other leg, and continue to alternate legs. DURA- TION: 30 seconds ( 15 seconds per leg). Rear Leg Lift. Stand in chest-to shoulder-deep water with hands on the pool’s edge, chest to the wall. Raise one leg back and up from the hip, extend it, and point the foot. Then, pull the leg back to the starting posi- tion. Alternate these actions back and forth with each leg. DURATION: 20 seconds (10 seconds each leg). 8-19 Figure 8-21 8-20 Alternate Toe Touch. Stand in waist-deep water. Raise the left leg as in kicking while touching the elevated toe with the right hand. At the same time, rotate the head toward the left shoulder, and push the left arm back- ward through the water. Alternate these actions back and forth with each leg and opposite hand. DURATION 2 minutes. Side Straddle Hop. Stand in waist- deep water with hands on hips and feet together. Jump sideward and land with feet about two feet apart. Then, return to the starting position, and repeat the jumping action. DURATION 2 min- utes. Stride Hop. Stand in waist-deep water with hands on hips and feet together. Jump, moving the left leg forward and right leg backward. Then, jump again moving the right leg for- ward and left leg backward. Repeat these actions. DURATION 2 minutes. The Bounce. Stand in waist-deep water with hands on hips and feet together. Jump high with feet together. Upon landing, use a bouncing motion, and repeat the action. DURATION: 1 minute. Rise on Toes. Stand in chest-to shoulder-deep water with arms at sides and feet together. Rise up using the toes. Then, lower the body to the starting position. Repeat the action. DURATION: 1 minute. Side Bender. Stand in waist-deep water with the left arm at the side and the right arm extended straight over- head. Stretch slowly, bending to the left. Recover to the starting position, and repeat the action. Next, reverse to the right arm at the side and the left arm extended straight overhead. Re- peat the stretching action to the right side. DURATION: 1 minute. Walking Crawl. Walk in waist- to chest-deep water. Simulate the over- hand crawl stroke by reaching out with the left hand cupped and pressing the water downward to the thigh. Repeat the action with the right hand. Alter- 8-21 nate left and right arm action. DURA- TION: 2 minutes. Bouncing. Stand in chest-deep water, arms at sides. Bounce on the left foot while pushing down vigorously with both hands. Repeat the action with the right foot. Alternate bounc- ing on the left and right foot. DURA- TION: 2 minutes. Bounding in Place with Alternate Arm Stretch, Forward. Bound in place in waist-deep water using high knee action. Stretch the right arm far forward when the left knee is high and the left arm is stretched backward. When the position of the arm is re- versed, simulate the action of the crawl stroke by pulling down and through the water with the hand. DURATION 1 minute. Poolside Knees Up, Supine. Stand in chest-to shoulder-deep water, back against the wall of the pool. Extend the arms backward, and grasp the pool’s edge. With feet together, ex- tend the legs in front of the torso, and assume a supine position. Then with the legs together, raise the knees to the chin. Return to the starting posi- tion, and repeat the action. DURA- TION: 2 minutes (maximum effort). Twisting Legs, Supine. Stand in chest-to shoulder-deep water, back against the wall of the pool. Extend the arms backward, and grasp the pool’s edge. With feet together, extend the legs in front of the torso, and assume a supine position. Then, twist the legs slowly to the left, return to the starting position, and twist the legs slowly to the right. Repeat this twisting action. DURATION: 1 minute (2 sets, 30 seconds each). Scissor Kick. Float in chest- to shoulder- deep water on either side of the body with the top arm extended, hand holding the pool’s edge. Brace the bottom hand against the pool’s wall with feet below the water’s surface. Next, assume a crouching position by gringing the heels toward the hips by bending the knees. Then, straighten and spread the legs with the top leg extending backward. When the legs are extended and spread, squeeze them back together (scissoring). Pull with the top hand, and push with the bottom hand. The propulsive force of the kick will tend to cause the body to rise to the water’s surface. DURA- TION 1 minute (2 sets, 30 seconds each, maximum effort). Push Away. Stand in chest-to shoulder-deep water facing the pool’s wall and at arm’s length from it. Grasp the pool’s edge, and bend the arms so that the body is leaning toward the wall of the pool. Vigorously push the chest back from the wall by straight- ening the arms. Then, with equal vigor, pull the upper body back to the 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 ex- tending the arms. repeat this action. DURATION: 2 minutes (4 sets, 30 seconds each with 5-second rests be- tween 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 sur- face. 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. The Engine. Stand in chest-to shoulder-deep water, arms straight and in front of the body and parallel to the water with the palms facing down- ward. While walking forward, raise the left knee to the left elbow, then return to the starting position. Con- tinuing to walk forward, touch the right knee to the right elbow, and return to the starting position. Be sure to keep the arms parallel to the water throughout the exercise. DURATION 1 to 2 minutes (2 sets). Cool-Down This is required to gradually bring the body back to its pre-exercise state. It should last from five to seven min- utes. 8-22 Competitive fitness activities help in the development of assets that are vital to combat effectiveness. Physical fitness is one of the foun- dations of combat readiness, and main- taining it must be an integral part of every soldier’s life. This chapter dis- cusses competitive fitness activities and athletic events that commanders can use to add variety to a unit’s physical fitness program. There is also a section on developing a unit intramu- ral program. Athletic and competi- tive fitness activities are sports events which should only be used to supple- ment the unit’s PT program. They should never replace physical training and conditioning sessions but, rather, should exist to give soldiers a chance for healthy competition. Only through consistent, systematic physical condi- tioning can the fitness components be developed and maintained. Crucial to the success of any pro- gram is the presence and enthusiasm of the leaders who direct and participate in it. The creativity of the physical training planners also plays a large role. Competitive fitness and athletic activi- ties must be challenging. They must be presented in the spirit of fair play and good competition. It is generally accepted that com- petitive sports have a tremendous posi- tive influence on the physical and emotional development of the partici- pants. Sports competition can enhance a soldier’s combat readiness by pro- moting the development of coordina- tion, agility, balance, and speed. Com- petitive fitness activities also help de- velop assets that are vital to combat ef- fectiveness. These include team spirit, the will to win, confidence, toughness, aggressiveness, and teamwork. Intramural The Army’s sports mission is to give all soldiers a chance to participate in sports activities. A unit-level intra- mural program can help achieve this important goal. DA Pam 28-6 de- scribes how to organize various unit- level intramural programs. Factors that affect the content of the sports program differ at every Army installation and unit. Initiative and ingenuity in planning are the most vital assets. They are encouraged in the conduct of every program. OBJECTIVES A well-organized and executed intramural program yields the follow- ing: • Team spirit, the will to win, confi- dence, aggressiveness, and team- work. All are vital to combat effec- tiveness. • A change from the routine PT pro- gram. • The chance for all soldiers to take part in organized athletics. ORGANIZATION The command level best suited to organize and administer a broad intra- mural program varies according to a unit’s situation. If the objective of maximum participation is to be achieved, organization should start at company level and then provide com- petition up through higher unit levels. Each command level should have its own program and support the next higher program level. To successfully organize and con- duct an intramural program, develop- ers should consider the following fac- tors and elements. Authority The unit commander should pub- lish and endorse a directive giving au- thorization and guidance for a sports program. A detailed SOP should also be published. Personnel Leaders at all levels of the intramu- ral program should plan, organize, and supervise it. Appointments at all 9-1 echelons should be made for at least one year to provide continuity. The commander must appoint a qualified person to be the director, regardless of the local situation, type, and size of the unit. The director must be a good or- ganizer and administrator and must have time to do the job correctly. He should also have a sense of impartial- ity and some athletic experience. Commanders should form an intra- mural sports council in units of battal- ion size or larger and should appoint members or require designated unit representatives. The council should meet at least once a month or as often as the situation requires. The council serves as an advisory body to the unit commander and intramural director. It gives guidance about the organization and conduct of the program. Facilities and Equipment Adequate facilities and equipment must be available. When facilities are limited, leaders must plan activities to ensure their maximum use. In all cases, activities must be planned to ensure the safety of participants and spectators. Funds and Budget Adequate funds are essential to successfully organize and operate a sports program. Therefore, before- hand, organizers must determine how much money is available to support it. To justify requests for funds they must prepare a budget in which they justify each sports activity separately. The budget must include special equip- ment, supplies, awards, pay for offi- cials, and other items and services. Units can reduce many of their costs by being resourceful. AWARD SYSTEM Commanders can stimulate units and soldiers to participate in competi- tive athletics by using an award sys- tem. One type is a point-award system where teams get points based on their win/loss records and/or final league standings. This reflects the unit’s standings in the overall intramural sports program. The recognition will help make units and individuals par- ticipate throughout the year. Trophies can then be given for overall perform- ance and individual activities. PROGRAM PLANNING A successful program depends on sound plans and close coordination between the units involved. The intramural director should meet with subordinate commanders or a sports representative to determine what pro- gram of activities is compatible with the mission and training activities of each unit. Unless they resolve this issue, they may not get command support which, in turn, could result in forfeitures or lack of participation. The less-popular activities may not be supported because of a lack of interest. 9-2 Commanders can stimulate soldiers to participate in competitive athletics by using an award system. Evaluations Before the program is developed, leaders must study the training and availability situation at each unit level. They should include the following items in a survey to help them deter- mine the scope of the program and to develop plans: ● General. Evaluate the commander’s attitude, philosophy, and policy about the sports program. Under stand the types of units to be served, their location, the climate, and military responsibilities. ● Troops. Determine the following: 1) number and types of personnel; 2) training status and general duty assignment; 3) special needs, inter- ests, and attitudes. ● Time available. Coordinate the time available for the sports pro- gram with the military mission. Determine both the on-duty and off-duty time soldiers have for taking part in sports activities. ● Equipment. Consider the equip- ment that will be needed for each sport. ● Facilities. Determine the number, type, and location of recreational facilities both within the unit and in those controlled by units at higher levels. 9-3 • Funds. Determine how much each unit can spend on the intramural program. • Personnel. Assess how many people are needed to run the program. The list should include a director and as sistants, sports council, officials, and team captains, as well as volun teers for such tasks as setting up a playing field. • Coordination. Coordinate with the units’ operations sections to avoid conflict with military training sched ules. • Activities. The intramural director should plan a tentative program of activities based on the season, local situation, and needs and interests of the units. Both team and individual sports should be included. Some team sports are popular at all levels and need little promotional effort for success. Among these are vol- leyball, touch football, basketball, and softball. Some individual com- petitive sports have direct military value. They include boxing, wres- tling, track and field, cross country, triathlon, biathlon, and swimming. While very popular, these sports are harder to organize than team sports. See Figures 9-1 and 9-2 for a list of sports activities. Figure 9-1 Figure 9-2 9-4 Table 9-1 Functions Once the evaluations have been made, the following functions should be performed: ● Make a handbook. An intramural handbook should be published at each level of command from instal- lation to company to serve as a standing operating procedure (SOP). This handbook should include the essential elements listed in Table 9-1 above. ● Plan the calendar. Local situations and normal obstacles may conflict with the intramural program. How ever, a way can be found to provide a scheduled program for every sea- son of the year. ● Choose the type of competition. Intramural directors should be able to choose the type of competition best suited for the sport and local circumstances. They should also know how to draw up tournaments. Unless the competition must take place in a short time, elimination tournaments should not be used. The round-robin tournament has the greatest advantage because indi- viduals and teams are never elimi- nated. This type of competition is adaptable to both team and individ- ual play. It is appropriate for small numbers of entries and league play in any sport. ● Make a printed schedule. Using scheduling forms makes this job easier. The form should include game number, time, date, court or field, and home or visiting team. Space for scores and officials is also helpful. Championship games or matches should be scheduled to take place at the best facility. Unit Activities The following games and activities may be included in the unit’s PT program, They are large-scale activi- ties which can combine many compo- nents of physical and motor fitness. In addition, they require quick thinking and the use of strategy. When played vigorously, they are excellent activi- ties for adding variety to the program. NINE-BALL SOCCER The object of this game is for of a team’s five goalies to have ball. each one Players There are 25 to 50 players on each team, five of whom are goalies. The other players are divided into four equal groups. The goalies play be- tween the goal line and 5-yard line of 9-5 a standard football field. The other four groups start the game between the designated 10-yard segments of the field. (See Figure 9-3.) The goalies and all other players must stay in their assigned areas throughout the game. The only exceptions are midfielder who stand between the 35- and 45- yard lines. These players may occupy both their assigned areas and the 10- yard free space at the center of the field. The Game The game starts with all players inside their own areas and midfielder on their own 40-yard line. The nine balls are placed as follows. Four are on each 45-yard line with at least five yards between balls. One is centered on the 50-yard line. The signal to start play is one long whistle blast. Players must pass the balls through the oppos- ing team’s defenses into the goal area using only their feet or heads. The first team whose goalies have five balls wins a point. The game then stops, and the balls are placed for the start of a new set. The first team to score five points wins. There are no time-outs except in case of injury, which is signaled by two sharp whistle blasts. The teams change positions on the field after each set. Team members move to different zones after the set. Rules A ball is played along the ground or over any group or groups of players. The ball may travel any distance if it is played legally. Goalies may use their hands in playing the ball and may give a ball to other goalies on their team. For a set to officially end, each goalie must have a ball. If players engage in unnecessary roughness or dangerous play, the refe- ree removes them from the game for the rest of the set and one additional set. He also removes players for the rest of the set if they step on or over a boundary or sideline or use their hands outside the goal area. If a goalie steps on or over a boundary or sideline, the referee takes the ball being played plus another ball from the goalie’s team and gives these balls to the nearest opposing player. If Figure 9-3 9-6 the team has no other ball in the goal area, the referee limits the penalty to the ball that is being played. If a ball goes out of bounds, the referee retrieves it. The team that caused it to go out of bounds or over the goal line loses possession. The referee puts the ball back into play by rolling it to the nearest opposing player. PUSHBALL This game requires a large pushball that is five to six feet in diameter. It also requires a level playing surface that is 240 to 300 feet long and 120 to 150 feet wide. The length of the field is divided equally by a center line. Two more lines are marked 15 feet from and parallel to the end lines and extending across the entire field. (See Figure 9-4.) Players There are 10 to 50 soldiers on each of two teams. Figure 9-4 9-7 The Game The object of the game is to send the ball over the opponent’s goal line by pushing, rolling, passing, carrying, or using any method other than kick- ing the ball. The game begins when the ball is placed on the centerline with the op- posing captains three feet away from it. The other players line up 45 feet from the ball on their half of the field. At the referee’s starting whistle, the captains immediately play the ball, and their teams come to their aid. At quarter time, the ball stays dead for two minutes where it was when the quarter ended. At halftime, the teams exchange goals, and play resumes as if the game were beginning. A team scores a goal when it sends the ball across the opposing team’s end line. A goal counts five points. The team that scores a goal may then try for an extra point. For the extra point, the ball is placed on the opposing team’s 5-yard line, and the teams line up across the field separated by the width of the ball. Only one player may place his hands on the ball. The player who just scored is directly in front of the ball. At the referee’s signal, the ball is put into play for one minute. If any part of the ball is driven across the goal line in this period, the offense scores one point. The defense may not score during the extra point attempt. The game continues until four 10- minute quarters have been played. Rest periods are allowed for two min- utes between quarters and five min- utes at halftime. Rules Players may use any means of interfering with the opponents’ prog- ress except striking and clipping. Clipping is throwing one’s body across the back of an opponent’s legs as he is running or standing. Force may le- gally be applied to all opponents whether they are playing the ball or not. A player who strikes or clips an opponent is removed from the game, and his team is penalized half the distance to its goal. When any part of the ball goes out of bounds, it is dead. The teams line up at right angles to the sidelines. They should be six feet apart at the point where the ball went out. The referee tosses the ball between the teams. When, for any reason, the ball is tied up in one spot for more than 10 seconds, the referee declares it dead. He returns the ball into play the same way he does after it goes out of bounds. STRATEGY PUSHBALL Strategy pushball is similar to push- ball except that it is played on two adjacent fields, and opposing teams supply soldiers to the games on both fields. Team commanders assess the situation on the fields and distribute their soldiers accordingly. The com- mander decides the number of soldiers used, within limits imposed by the rules. This number may be adjusted throughout the game. Play on both fields occurs at the same time, but each game progresses independently. At the end of play, a team’s points from both fields are added together to determine the overall winner. This game requires two pushballs that are five to six feet in diameter. Pull-over vests or jerseys of two dif- ferent colors are used by each team for a total of four different colors. Start- ers and reserves should be easily dis- tinguishable. Starters and substitutes should wear vests of one color, while the team commander and reserves wear vests of the second color. Players may wear any type of ath- letic shoes except those with metal cleats. Combat boots may be worn, but extra caution must be used to prevent injuries caused by kicking or stepping on other players. Soldiers wearing illegal equipment may not play until the problem has been corrected. The playing area is two lined-off fields. These are 240 to 300 feet long by 120 to 150 feet wide. They are separated lengthwise by a 20-foot- wide divider strip. The length of each field is divided equally by a centerline that is parallel to the goal lines. Lines are also marked 45 feet from each side of the centerline and parallel to it. The lines extend across both fields. Di- mensions may be determined locally based on available space and the number of players. The space between the fields is the team area. Each team occupies the third of the team space that immediately adjoins its initial playing field. Time periods should be adjusted to suit weather conditions and soldiers’ 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 game can quickly get out of control. Chain-of-command personnel should act as team commanders and field captains whenever possible. The Game The object is to propel the ball over the opponent’s goal line by pushing, rolling, passing, carrying, or using any means other than kicking. The game is officiated by two refe- rees on each field, a chief umpire, and a scorekeeper. Referees concentrate on player actions so that they can quickly detect fouls and assess penal- ties. The chief umpire and score- keeper occupy any area where they can best officiate the games. The chief umpire monitors the use of substitutes and reserves and ensures smooth prog- ress of the games on both fields. The number of officials may be increased if teams have more than 25 players. Referees use their whistles to stop and start play except at the start and end of each quarter. The scorekeeper, who times the game with a stopwatch, starts and ends each quarter and stops play for injuries with some noisemaker other than a whistle. He may use such devices as a starter’s pistol, klaxon, or air horn. The game begins after the ball is placed on each field’s center mark. Opposing field captains are three feet from the ball (six feet from the center- line). The rest of the starters are lined up 45 feet from the ball on their half of the field. (See Figure 9-5.) At the scorekeeper’s signal, field captains immediately play the ball, and their teams come to their aid. Starters may be exchanged between the fields if the minimum number of starters or substitutes per field is maintained. Substitutes may enter the game only during breaks in play after a dead ball, goal, or time-out for injury. A substitute may not start to play until the player being replaced leaves the field. When any part of the ball goes out 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 ball went out of bounds. The referee places the ball between the teams at a point 15 feet inside the sideline. Play resumes when the referee blows the whistle. When the ball gets tied up in one spot for more than 10 seconds for any reason, the referee declares it dead. He restarts play as with an out-of-bounds dead ball, except that he puts the ball on the spot where it was stopped. Time does not stop for dead balls or goals. Play continues on one field while dead balls are restarted on the other. At each quarter break, the ball stays on the spot where it was when the quarter ended. The next quarter, sig- naled by the scorekeeper, starts as it does after a ball goes out of bounds. At halftime the teams exchange goals, and play resumes as if the game were beginning. A goal is scored when any part of the ball breaks the plane of the goal line between the sidelines. A goal counts one point. At the end of the fourth quarter, the points of each team from both fields are added together to determine the winner. If there is a tie, a three-minute overtime is played. It is played the same as in regulation play, but only one field is used, with starting squads from both teams opposing each other. For control purposes, no more than 15 players per team are allowed on the field at once. The team with more points at the end of the overtime wins the game. If the game is still tied when time expires, the winner is the team that has gained more territory. The game continues until four 10- minute quarters have been played. There is a 10-minute halftime between 9-10 the second and third quarters. The clock stops at quarter breaks and halftime. Time-out is allowed only for serious injury. Play is then stopped on both fields. Rules Players may use any means of inter- fering with their opponents’ progress, but they are penalized for striking or clipping opponents or throwing them to the ground. These penalties are enforced by the referees. Force maybe legally applied to any opponent whether or not they are playing the ball. Block- ing is allowed if blockers stay on their feet and limit contact to the space between waist and shoulders. Blockers may not swing, throw, or flip their elbows or forearms. Tackling opposing soldiers who are playing the ball is allowed. The chief umpire or any referee may call infractions and im- pose penalties for unsportsmanlike conduct or personal fouls on either field. Penalties may also be called for infractions committed on the field or sidelines during playing time, quarter- and halftime breaks, and time-outs. Personal fouls are called for the fol- lowing: ● Illegal blocking (below an oppo- nent’s waist). ● Clipping (throwing the body across the back of the opponent’s legs as he is running or standing). ● Throwing an opponent to the ground (that is, lifting and dropping or slamming a player to the ground in stead of tackling cleanly). ● Spearing, tackling, or piling on an opponent who is already on the ground. ● Striking or punching with closed fist(s). ● Grasping an opponent’s neck or head. ● Kicking. ● Butting heads. Unsportsmanlike conduct is called for abusive or insulting language that the referee judges to be excessive and blatant. It is also called against a player on the sidelines who interferes with the ball or with his opponents on the field. A player who violates these rules should be removed from the game and made to run one lap around both playing fields. A penalized player leaves the team shorthanded until he completes the penalty lap and the next break in play occurs on the field from which he was removed. The penalized player or a substitute then enters the game. Referees and the chief umpire may, at their discre- tion, eject any player who is a chronic violator or who is judged to be danger- ous to other players, Once ejected, the player must leave both the field of play and team area. Substitutes for ejected players may enter during the next break in play that follows a goal scored by either team. They enter on the field from which the players were ejected. BROOM-BALL HOCKEY This game is played on ice or a frozen field using hockey rules. Play- ers wear boots with normal soles and carry broom-shaped sticks with which they hit the ball into the goals. The object of this game is for teams to score goals through the opponent’s defenses. Using only brooms, players pass the ball through the opposing team to reach its goal. The first team to score five points wins. Broom ball provides a good cardiorespiratory work- out. Players There are 15 to 20 players on each team. One is a goalie and the others are divided into three equal groups. The goalie plays in the goal area of a standard soccer or hockey field or along the goal line if the two opposing goals are the same size. One soccer ball, or some other type of inflated 9-11 ball, is used. The players need no padding. The three groups begin the game in center field. All players must stay in their designated space throughout the game. A diagram of the field is shown at Figure 9-6. The Game The face-off marks the start of the game, the second half, and the restart of play after goals. Each half lasts 15 minutes. For the face-off, each player is on his own half of the field. All players, except the two centers, are outside the center circle. The referee places the ball in the center of the circle between the two centers. The signal to begin play is one long blast on the whistle. The ball must travel forward and cross the center circle before being played by another player. There are no time-outs except for injury. The time-out signal is two sharp whistle blasts. Rules All players, including goalies, must stay inside their legal boundaries at all times. Only goalies may use their hands to play the ball, but they must always keep control of their sticks. Other players must stay in their re- spective zones of play (Attack, De- fense, Centerfield). The ball is played along the ground or over one or more groups of players. It may travel any distance as long as it is legally played. The referee calls infractions and imposes penalties. Basic penalties are those called for the following: ● Unnecessary roughness or danger- ous play. (The player is removed from the game; he stays in the penalty box for two minutes.) ● Ball out-of-bounds. (The team that caused it to go out loses posses- sion, and the opposing team puts the ball back into play by hitting it to the nearest player.) ● Use of hands by a player other than a goalie. (The player must stay in the penalty box one minute.) ● Improper crossing of boundaries. (When a member of the team in pos- session of the ball crosses the bound ary line of his zone of play, posses- sion will be awarded to the other team.) Figure 9-6 9-12 Orienteering combines map reading, compass use, and terrain study with strategy, competition, and exercise. Orienteering Orienteering is a competitive form of land navigation. It combines map reading, compass use, and terrain study with strategy, competition, and exer- cise. This makes it an excellent activity for any training schedule. An orienteering course is set up by placing control points or marker signs over a variety of terrain. The orienteer or navigator uses a detailed topogra- phical map and a compass to negotiate the course. The map should be 1:25,000 scale or larger. A liquid-filled orien- teering compass works best. The base of the compass is transparent plastic, and it gives accurate readings on the run. The standard military, lensatic compass will work even though it is not specifically designed for the sport. The best terrain for an orienteering course is woodland that offers varied terrain. Several different courses can be setup in an area 2,000 to 4,000 yards square. Courses can be short and simple for training beginners or longer and more difficult to challenge the advanced competitors. The various types of orienteering are described below. CROSS-COUNTRY ORIENTEERING This popular type of orienteering is used in all international and champi- onship events. Participants navigate to a set number of check or control points in a designated order. Speed is impor- tant since the winner is the one who reaches all the control points in the right order and returns to the finish area in the least time. SCORE ORIENTEERING Quick thinking and strategy are major factors in score orienteering. A competitor selects the check-points to find based on point value and location. Point values throughout the course are high or low depending on how hard the 9-13 markers are to reach. Whoever collects the most points within a designated time is the winner. Points are de- ducted for returning late to the finish area. LINE ORIENTEERING Line orienteering is excellent for training new orienteers. The route is premarked on the map, but check- points are not shown. The navagator tries to walk or run the exact map route. While negotiating the course, he looks for checkpoints or control-marker signs. The winner is determined by the time taken to run the course and the accuracy of marking the control points when they are found. ROUTE ORIENTEERING This variation is also excellent for beginners. The navigator follows a route that is clearly marked with signs or streamers. While negotiating the course, he records on the map the route being taken. Speed and accuracy of marking the route determine the winner. NIGHT ORIENTEERING Competitors in this event carry flashlights and navigate with map and compass. The night course for cross- country orienteering is usually shorter than the day course. Control points are marked with reflective material or dim lights. Open, rolling terrain, which is poor for day courses, is much more challenging at night. URBAN ORIENTEERING Urban orienteering is very similar to traditional types, but a compass, topographical map, and navigation skills are not needed. A course can be set up on any installation by using a map of the main post or cantonment area. Soldiers run within this area looking for coded location markers, which are numbered and marked on the map before the start. This eliminates the need for a compass. Soldiers only need a combination map-scorecard, a watch, and a pencil. (Figure 9-7 shows a sample scorecard.) Urban orienteering adds variety and competition to a unit’s PT pro- gram and is well suited for an intra- mural program. It also provides a good cardiovascular workout. Participants and Rules Urban orienteering is conducted during daylight hours to ensure safety and make the identification of check- point markers easy. Soldiers form two- man teams based on their APFT 2- mile-run times. Team members should have similar running ability. A handi- cap is given to slower teams. (See Fig- ure 9-8.) At the assembly area, each team gets identical maps that show the Figure 9-7 9-14 location of markers on the course. Location markers are color-coded on the map based on their point value. The markers farthest from the assem- bly area have the highest point values. The maps are labeled with a location number corresponding to the location marker on the course. A time limit is given, and teams finishing late are penalized. Five points are deducted for each minute a team is late. While on the course, team members must stay together and not separate to get two markers at once. A team that separates is disqualified. Any number of sol- diers may participate, the limiting fac- tors being space and the number of points on the course. Playing the Game Once the soldiers have been as- signed a partner, the orienteering marshal briefs them on the rules and objectives of the game. He gives them their time limitations and a reminder about the overtime penalty. He also gives each team a combination map/ scorecard with a two-digit number on it to identify their team. When a team reaches a location marker, it records on the scorecard the letters that corre- spond to its two-digit number. Point values of each location marker are also annotated on the scorecard. When the orienteering marshal signals the start of the event, all competitors Figure 9-8 9-15 leave the assembly area at the same time. One to two hours is the optimal time for conducting the activity. A sample location marker is shown at Figure 9-9. For this example, team number 54 found the marker. The letters corre- sponding to 54 are LD, so they place “LD” on line 39 of their scorecard. This line number corresponds to the location’s marker number. When the location marker code is deciphered, the team moves on to the next marker of its choice. Each team goes to as many markers as possible within the allotted time. After all teams have found as many location markers as possible and have turned in their map/ scorecards, the points are computed by the orienteering marshal to determine the teams’ standings. He has the key to all the points and can determine each team’s accuracy. Handicap points are then added. Each soldier gets points if his 2-mile-run time is slower than 12 minutes. (See Figure 9-8.) The teams’ standings are displayed shortly after the activity ends. Safety Briefing The orienteering marshal gives a safety briefing before the event starts. He reminds soldiers to be cautious Figure 9-9 while running across streets and to emphasize that team members should always stay together. Set Up and Materials The course must be well thought out and set up in advance. Setting up requires some man-hours, but the course can be used many times. The major tasks are making and installing location markers and preparing map/scorecard combinations. Once the location marker numbers are marked and color coded on the maps, they are covered with combat acetate to keep them useful for a long time. Combat acetate (also called plastic sheet) can be purchased in the self-service supply center store under stock number 9330-00-618-7214. The course organizer must decide how many location markers to make and where to put them. He should use creativity to add excitement to the course. Suggestions for locations to put point markers are as follows: at inter- sections, along roads in the tree line, on building corners, and along creek beds and trails. They should not be too hard to find. To help teams negotiate the course, all maps must be precisely marked to correspond with the place- ment of the course-location markers. 9-16 Unit olympics incorporate athletic events that represent all five fitness components. Unit Olympics The unit olympics is a multifaceted event that can be tailored to any unit to provide athletic participation for all soldiers. The objective is to incorpo- rate into a team-level competition athletic. events that represent all five fitness components. The competition can be within a unit or between com- peting units. When conducted with en- thusiasm, it promotes team spirit and provides a good workout. It is a good diversion from the regular PT session. A unit olympics, if well promoted from the top and well staged by the project NCO or officer, can be a good precursor to an SDT or the EIB test. TYPES OF EVENTS The olympics should include events that challenge the soldiers’ muscular strength and endurance, aerobic en- durance, flexibility, agility, speed, and related sports skills. Events can be held for both indi- viduals and teams, and they should be designed so that both male and female soldiers can take part. Each soldier should be required to do a minimum number of events. Teams should wear a distinctively marked item such as a T-shirt or arm band. This adds char- acter to the event and sets teams apart from each other. A warm-up should precede and a cool-down should follow the events. The following are examples of ath- letic events that could be included in a unit olympics: Push-Up Derby This is a timed event using four- member teams. The objective is for the team to do as many correct push-ups as possible within a four-minute time limit. Only one team member does push-ups at a time. The four team members may rotate as often as de- sired, Sandbag Relay This event uses four-man teams for a running relay around a quarter-mile track carrying sandbags. One player from each team lines up at the starting line with a full sandbag in each hand. He hands the sandbags off to a team- mate when he finishes his part of the race. This continues until the last team player crosses the finish line. Placings are determined by the teams’ order of finish. Team Flexibility In this event, if teams are numeri- cally equal, all members of each team should participate. If not, as many team members should participate as possible. Each team’s anchor person places his foot against a wall or a curb. He stretches his other foot as far away as possible as in doing a split. The next team member puts one foot against the anchor man’s extended foot and does a split-stretch. This goes on until all team members are stretched. They cover as much distance as possible keeping in contact with each other. The team that stretches farthest from the start point without a break in their chain is the winner. Medicine-Ball Throw This event uses four-member teams. The teams begin by throwing the ball from the same starting line. When it lands, the ball is marked for each team thrower, and the next team player throws from this spot. This is repeated until all the team’s players have thrown. The team whose combined throws cover the most distance is the winner. Job-Related Events The organizer should use his imagi- nation when planning activities. He may incorporate soldier skills required of an MOS. For instance, he could 9-17 devise a timed land-navigation event geared toward soldiers with an MOS of 11 C. The team would carry an 81 -mm mortar (tube, tripod, and baseplate) to three different locations, each a mile apart, and set it up in a firing configu- ration. This type of event is excellent for fine-tuning job skills and is also physically challenging. OPENING CEREMONY The commander, ranking person, or ceremony host gives an inspira- tional speech before the opening cere- monies, welcoming competitors and wishing them good luck. The olympics is officially opened with a torch light- ing. This is followed by a short symbolic parade of all the teams. The teams are then put back into forma- tion, and team captains lead motivat- ing chants. The master of ceremonies (MC) announces the sequence of events and rules for each event. The games then begin. JUDGING AND SCORING The MC should have one assistant per team who will judge that one team during each event. Assistants give input on events that need a numerical count. The MC monitors the point accumulation of each team. Points are awarded for each event as follows: • First = 4 points. • Second = 3 points. • Third = 2 points. • Fourth = 1 point. When two teams tie an event, the points are added together and split equally between them. After the competition ends, the totaled point scores for each team are figured. The first- through fourth-place teams are then recognized. 9-18 Commanders must develop prgrams that train soldiers to maximize their physical performance. The goal of the Army’s physical fitness program is to improve each soldier’s physical ability so he can survive and win on the battlefield. Physical fitness includes all aspects of physical performance, not just per- formance on the APFT. Leaders must understand the principles of exercise, the FITT factors, and know how to apply them in order to develop a sound PT program that will improve all the fitness components. To plan PT suc- cessfully, the commander and MFT must know the training management system. (See FM 25-100.) Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT. They must develop programs that train soldiers to maximize their physical performance. Leaders should use incentives. More importantly, they must set the example through their own participation. The unit PT program is the com- mander’s program. It must reflect his goals and be based on sound, scientific principles. The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities. Tough, real- istic training is good. However, leaders must be aware of the risks involved with physical training and related ac- tivities. They should, therefore, plan wisely to minimize injuries and acci- dents. Steps in Planning STEP 1: ANALYZE THE MISSION When planning a physical fitness program, the commander must con- sider the type of unit and its mission. Missions vary as do the physical re- quirements necessary to complete them. As stated in FM 25-100, “The wartime mission drives training.” A careful 10-1 analysis of the mission, coupled with the commander’s intent, yields the mission-essential task list (METL) a unit must perform. Regardless of the unit’s size or mission, reasonable goals are essential. According to FM 25-100, the goals should provide a common direction for all the commander’s programs and systems. An example of a goal is as follows because the exceptional physi- cal fitness of the soldier is a critical combat-multiplier in the division, it must be our goal to ensure that our soldiers are capable of roadmarching 12 miles with a 50-pound load in less than three hours. STEP 2: DEVELOP FITNESS OBJECTIVES Objectives direct the unit’s efforts by prescribing specific actions. The commander, as tactician, and the MFT, as physical fitness advisor, must ana- lyze the METL and equate this to specific fitness objectives. Examples of fitness objectives are the following: ● Improve the unit’s overall level of strength by ensuring that all sol- diers in the unit can correctly per- form at least one repetition with 50 percent of their bodyweight on the overhead press using a barbell. ● Improve the unit’s average APFT score through each soldier obtain- ing a minimum score of 80 points on the push-up and sit-up events and 70 points on the 2-mile run. ● Decrease the number of physical training injuries by 25 percent through properly conducted train- ing. The commander and MFT identify and prioritize the objectives. STEP 3: ASSESS THE UNIT With the training objectives estab- lished, the commander and MFT are ready to find the unit’s current fitness level and measure it against the desired level. Giving a diagnostic APFT is one way to find the current level. Another way is to have the soldiers road march a certain distance within a set time while carrying a specified load. Any quantifiable, physically demanding, mission-essential task can be used as an assessment tool. Training records and reports, as well as any previous ARTEP, EDREs, and so forth, can also provide invaluable information. STEP 4: DETERMINE TRAINING REQUIREMENTS By possessing the unit’s fitness capa- bilities and comparing them to the standards defined in training objec- tives, leaders can determine fitness training requirements. When, after extensive training, soldiers cannot reach the desired levels of fitness, training requirements may be too idealistic. Once training requirements are deter- mined, the commander reviews higher headquarters’ long- and short-range training plans to identify training events and allocations of resources which will affect near-term planning. STEP 5: DEVELOP FITNESS TASKS Fitness tasks provide the framework for accomplishing all training require- ments. They identify what has to be done to correct all deficiencies and sustain all proficiencies. Fitness tasks establish priorities, frequencies, and the sequence for training requirements. They must be adjusted for real world constraints before they become a part of the training plan. The essential elements of fitness tasks can be cata- loged into four groups: (1) Collective tasks (2) Individual tasks (3) Leader tasks (4) Resources required for training Collective tasks. Collective tasks are the training activities performed by the unit. They are keyed to the unit’s specific fitness objectives. An ex- ample would be to conduct training to develop strength and muscular endur- ance utilizing a sandbag circuit. Individual tasks. Individual tasks are activities that an individual soldier must do to accomplish the collective training task. For example, to improve CR endurance the individual soldier must do ability-group running, road marching, Fartlek training, interval training, and calculate/monitor his THR when appropriate. Leader tasks. Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place. These will involve pro- curing resources, the setting up of training, education of individual sol- diers, and the supervision of the actual training. Resources. Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training. The early identification and acquisition of resources is necessary to fully implement the training program. The bottom line is that training pro- grams must be developed using re- sources which are available. STEP 6: DEVELOP A TRAINING SCHEDULE The fitness training schedule re- sults from leaders’ near-term plan- ning. Leaders must emphasize the development of all the fitness compo- nents and follow the principles of exercise and the FITT factors. The training schedule shows the order, in- tensity, and duration of activities for PT. Figure 10-1 illustrates a typical PT session and its component parts. 10-2 There are three distinct steps in planning a unit's daily physical train- ing activities. They are as follows: 1. Determine the minimum frequency of training. Ideally, it should in- include three cardiorespiratory and t h r e e m u s c u l a r c o n d i t i o n i n g s e s - sions each weeks. (See the FITT factors in Chapter 1.) 2. Determine the type of activity. This depends on the specific purpose of the training session. (See Figure 10- 2.) For more information on this t o p i c , s e e C h a p t e r s 1 , 2 , a n d 3 . 3. Determine the intensity and time of the selected activity. (See the FITT factors in Chapter 1.) Each activity period should include a warm-up, a workout that develops cardiorespiratory fitness and/or mus- cular endurance and strength, and a cool-down. (See Figure 10-1). At the end of a well-planned and executed PT session, all soldiers should feel that they have been physically stressed. They should also understand the objective of the training session and how it will help them improve their fitness levels. STEP 7: CONDUCT AND EVALUATE TRAINING The commander and MFT now begin managing and supervising the day-to-day training. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout. The key to evaluating training is to determine if the training being con- ducted will result in improvements in physical conditioning. If not, the training needs revision. Leaders should Figure 10-1 10-3 not be sidetracked by PT that is all form and little substance. Such train- ing defeats the concept of objective- based training and results in little benefit to soldiers. Education Teaching soldiers about physical fitness is vital. It must be an ongoing effort that uses trained experts like MFTs. Soldiers must understand why the program is organized the way it is and what the basic fitness principles are. When they know why they are training in a certain way, they are more likely to wholeheartedly take part. This makes the training more ef- fective. Education also helps the Army develop its total fitness concept. To- tal fitness should be reinforced through- out each soldier’s career. Classroom instruction in subjects such as prin- ciples of exercise, diet and nutrition, tobacco cessation, and stress manage- ment should be held at regular Figure 10-2 intervals. Local “Fit to Win” coordina- tors (AR 600-63) can help develop classes on such subjects. Common Errors There are some common errors in unit programs. The most common error concerns the use of unit runs. When all soldiers must run at the same pace as with a unit run, many do not receive a training effect because they do not reach their training heart rate (THR). The least-fit soldiers of the unit may be at risk because they may be training at heart rates above their THR. Another error is exclusively using activities such as the “daily dozen.” These exercises emphasize form over substance and do little to improve fitness. Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular en- durance and strength training. In addition, imbalances often stem from a lack of variety in the program which 10-4 Total fitness should be reinforced throughout each soldier's career by classroom instruction. leads to boredom. The principles of exercise are described in Chapter 1, and their application is shown in the sample program below. A Sample Program The following sample program shows a commander’s thought processes as he develops a 12-week fitness training program for his unit. Captain Frank Jones’s company has just returned from the field where it completed an ARTEP. Several injuries occurred including a broken foot, re- sulting from a dropped container, and three low back strains. After evaluat- ing his unit during this ARTEP, CPT Jones concluded that its level of physi- cal fitness was inadequate. He thought this contributed to the injuries and poor performance. The soldiers’ flexi- bility was poor, and there was an apparent lack of prior emphasis on, and training in, good lifting tech- niques. This, combined with poor flexibility in the low back and ham- strings, may have contributed to the unacceptably high number of low back strains. Captain Jones decided to ask the battalion’s MFT to help him de- velop a good unit program for the company. They went through the following steps. 7-STEP PLANNING PROCESS ANALYZE THE MISSION DEVELOP FITNESS OBJECTIVES ASSESS THE UNIT DETERMINE TRAINING REQUIREMENTS DESIGN FITNESS TASKS DEVELOP A TRAINING SCHEDULE CONDUCT AND EVALUATE TRAINING ANALYZE THE MISSION First, they analyzed the recently completed ARTEP and reviewed the 1 0 - 5 ARTEP manual to find the most physi- cally demanding, mission-oriented tasks the unit performs. The analysis showed that, typically, the company does a tactical road march and then occupies a position. It establishes a perimeter, improves its positions, and selects and prepares alternate positions. One of the most demanding missions while in position requires soldiers to move by hand, for 15 to 30 minutes, equipment weighing up to 95 pounds. If his unit received artillery fire, it would need to be able to move to alternate positions as quickly as possible. This requires much lifting, digging, loading, un- loading, and moving of heavy equip- ment. All of these tasks require good muscular endurance and strength and a reasonable level of cardiorespiratory endurance. DEVELOP FITNESS OBJECTIVES Next, CPT Jones reviewed his bat- talion commander’s physical training guidance. It showed that the com- mander was aware that the unit’s tasks require muscular endurance and strength and cardiorespiratory fitness. The guidance and objectives issued are as follows: a. Units will do PT five days a week (0600-0700) when in garrison. In the field, organized PT will beat the com- mander’s discretion. Captain Jones determined that the major PT emphasis should be to im- prove muscular endurance and strength. He based this on his unit’s mission, training schedule, available resources, and on his commander’s guidance and objectives. With this information and the MIT’s recommendations, CPT Jones developed the following fitness objec- tives. ● Improve the unit’s overall level of muscular endurance and strength. ● Improve the unit’s overall level of flexibility. ● Improve the unit’s average APFT score. Each soldier will score at least 80 points on the push-up and sit-up events and 70 points on the 2-mile run. ● Improve the unit’s road marching capability so that 100 percent of the unit can complete a 12-mile road march with a 35-pound load in at least 3.5 hours. ● Decrease the number of profiles. ● Reduce tobacco use. ASSESS THE UNIT The next step CPT Jones accom- plished was to assess his unit. The MFT studied the results of the unit’s latest APFT and came up with the following information: ● The average push-up score was 68 points. ● The average sit-up score was 72 points. ● The average number of points scored on the 2-mile run was 74. ● There were six failures, two on the 2-mile run and four on the push- up. The MFT also recommended that the unit be assessed in the following areas: road march performance, strength, flexibility, substance abuse, and profiled soldiers. Following the MFT’s recommenda- tions, subordinate leaders made the following assessments/determinations: ● Eighty-eight percent of the com- pany finished the 12-mile road march with a 35-pound load in under 3 hours 30 minutes. ● A formation toe-touch test revealed that over half the company could not touch their toes while their knees were extended. ● Thirty percent of the unit uses to- bacco. ● Two soldiers are in the overweight program. ● Eight percent of the unit is now on temporary profile, most from back problems. DETERMINE TRAINING REQUIREMENTS The next step CPT Jones accom- plished was to determine the training requirements. Training requirements are deter- mined by analyzing the training results and the data obtained from the unit as- sessment. The next step is to compare this data to the standards identified in the training objectives. When per- formance is less than the established standard, the problem must be ad- dressed and corrected. Captain Jones established the fol- lowing training requirements. Units will do flexibility exercises during the warm-up and cool-down phase of every PT session. During the cool-down, emphasis on will be placed on developing flexibility in the low back, hamstrings, and hip extensor muscle groups. Each soldier will do 8 to 12 repeti- tions of bent-leg, sandbag dead-lifts at least two times a week to develop strength. The section leader will su- pervise lifts. Each soldier will do heavy resis- tance/weight training for all the muscle groups of the body two to three times a week. Each soldier will perform timed sets of push-ups and sit-ups. Each soldier will train at least 20 to 30 minutes at THR two to three times a week. Road marches will be conducted at least once every other week. Tobacco cessation classes will be es- tablished to reduce the number of tobacco users. DESIGN FITNESS TASKS Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to 10-6 the fitness objectives. In developing the fitness tasks, CPT Jones must address collective, individual, and leader tasks as well as resources required. Fitness tasks provide the framework for accomplishing the training require- ments. By accurately listing the fitness tasks that must be done and the re- sources required to do them, the sub- sequent step of developing a training schedule is greatly facilitated. An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training. The collective tasks for the unit are to perform the following: develop muscular endurance and strength, im- prove CR endurance, and improve flexibility. The individual tasks all soldiers must perform during the week are as follows. For developing strength and muscular endurance, they must per- form appropriate strength circuit exer- cises, PREs, sandbag circuits, to in- clude performing bent-leg dead lifts exercises, and training for push-up/ sit-up improvement. To improve cardiorespiratory endurance, they must Figure 10-3 10-7 do ability-group runs, interval train- ing, road marching, and they must cal- culate their THR and monitor THR when appropriate. To improve their flexibility, they must do stretching ex- ercises during their daily warm-up and cool-down. The leader’s tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives. Similarly, the leader must organize and supervise all warm-up and cool-down sessions to best meet the fitness objectives for the development and maintenance of flexibility. To provide specific examples of leaders tasks in the area of training for strength and muscle endurance, the leader will ensure the following: ● Each strength- and/or muscle en- durance-training session works all the major muscle groups of the body. ● High priority is given to training those muscles and muscle groups used in mission-essential tasks. ● Areas where weaknesses exist, with respect to strength/muscle 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, bal- ance are used. In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier The next step was to develop a fitness training schedule (shown at Figure 10-4). It lists the daily activi- ties and their intensity and duration. Figure 10-4 1 0 - 8 Figure 10-4 (continued) 10-9 Figure 10-4 (continued) 10-10 Figure 10-4 (continued) 10-11 CONDUCT AND EVALUATE TRAINING Conducting and evaluating training is the final phase of the training process. This phase includes the evalu- ation of performance, assessment of capabilities, and feedback portions of the training management cycle. These portions of the cycle must be simulta- neous and continuous. To be effec- tive, the evaluation process must ad- dress why weaknesses exist, and it must identify corrective actions to be taken. Evaluations should address the following: ● Assessment of proficiency in mis- sion-essential tasks. ● Status of training goals and objec- tives. ● Status of training in critical indi- vidual and collective tasks. ● Shortfalls in training. ● Recommendations for next training cycle (key in on correcting weak- nesses). ● Results of educational programs. Using the Principles of Exercise As CPT Jones developed his pro- gram, he made sure he used the seven principles of exercise. He justified his program as follows: ● Balance. This program is balanced because all the fitness components are addressed. The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do. The pro- gram also trains cardiorespiratory endurance and flexibility, and warm- up and cool-down periods are in- cluded in every workout. ● Specificity. The unit’s fitness goals are met. The sand-bag lifting and weight training programs help develop muscular endurance and strength. The movements should, when possible, stress muscle groups used in their job-related lifting tasks. Developmental stretching should help reduce work-related back injuries. The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT’s 2-mile run. Soldiers do push-ups and sit-ups at least two or three times a week to improve the unit’s performance in these events. The competitive fitness activities will help foster teamwork and cohesion, both of which are essen- tial to each section’s functions. ● Overload. Soldiers reach overload in the weight circuit by doing each exercise with an 8- to 12-RM lift for a set time and/or until they reach temporary muscle failure. For the cardiorespiratory workout, THR is calculated initially using 70 per- cent of the HRR. They do push-ups and sit-ups in multiple, timed sets with short recovery periods to en- sure that muscle failure is reached. They also do PREs to muscle fail- ure. ● Progression. To help soldiers reach adequate overload as they improve, the program is made gradually more difficult. Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by main- taining THR. They progress on the weight training circuit individually. When a soldier can do an exercise for a set time without reaching muscle failure, the weight is in- creased so that the soldier reaches muscle failure between the 8th and 12th repetition again. Progression in push-ups and sit-ups involves slowly increasing the duration of the work intervals. ● Variety. There are many different activities for variety. For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and PREs. Ability group runs, intervals, Par courses, 10-12 Fartlek running, and guerrilla drills are all used for CR training. Varied stretching techniques, including static, partner-assisted, and contract-relax, are used for developmental stretching. ● Regularity. Each component of fitness is worked regularly. Soldiers will spend at least two to three days a week working each of the major fitness components. They will also do push-ups and sit-ups regularly to help reach their peak performance on the APFT. ● Recovery. The muscular and cardi- orespiratory systems are stressed in alternate workouts. This allows one system to recover on the day the other is working hard. Conclusion CPT Jones’s step-by-step process of developing a sound PT program for his unit is an example of what each commander should do in developing his own unit program. Good physical training takes no more time to plan and execute than does poor training. When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed. 10-13 Soldiers report to initial entry train- ing (IET) ranging widely in their levels of physical fitness. Because of this, there are special considerations when designing a physical training program for IET soldiers. Physical training involves safely training and challeng- ing all soldiers while improving their fitness level to meet required stan- dards. The regulations which govern the conduct of physical training in IET and explain the graduation require- ments are TRADOC Reg. 350-6 and AR 350-15. The mission of physical training in IET is twofold: to safely train soldiers to meet the graduation requirements of each course and to prepare soldiers to meet the physical demands of their future assignments. Program Development All physical training programs in IET must do the following: 1 ) prog […display truncated here — the full text is in the download file]