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FM 21-20

C1

HEADQUARTERS

CHANGE 1 DEPARTMENT OF THE ARMY

Washington, DC, 1 October 1998

PHYSICAL FITNESS TRAINING

1. Change FM 21-20, 30 September 1992, as follows:

REMOVE OLD PAGES INSERT NEW PAGES

14-3 to 14-8 14-3 to 14-8.2

14-21 to 14-22 14-21 to 14-22

2. A star (*) marks new or changed material.

3. File this transmittal sheet in front of this publication.

DISTRIBUTION RESTRICTION: proved for public release; distribution is unlimited.

CHAPTER 13

CHAPTER 14

APPENDIX A

TABLE OF CONTENTS (CONT.)

PAGE

INJURIES

Typical Injuries Associated with

Physical Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-1

Other Factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-2

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

PHYSIOLOGICAL DIFFERENCES

BETWEEN THE SEXES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..A-O

APPENDIX B

APPENDIX C

APPENDIX D

APPENDIX E

APPENDIX F

APPENDIX G

APPENDIX H

PAGE

POSITIVE PROFILE FORM . . . . . . . . . . . . . . . . . . .. B-0

PHYSICAL FITNESS LOG . . . . . . . . . . . . . . . . . . . .. C-I

STATIONARY BICYCLE TEST . . . . . . . . . . .. D-O

SELECTING THE RIGHT

RUNNING SHOE

. . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . ..E-1

CALCULATION OF V02MAX . . . . . . . . . . . . . . .. F-1

PERCEIVED EXERTION

.

. . . . . . . . . . . . . . . . . . . . . .G-1

THE MAJOR SKELETAL MUSCLES

OF THE HUMAN BODY . . . . . . . . . . . . . . . . . . . . . .. H-O

GLOSSARY . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..

Glossary-1

REFERENCES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..

References-O

INDEX

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Index-O

ii

Preface

On 5 July 1950, U.S. troops, who were unprepared

for the physical demands of war, were sent to battle. The

early days of the Korean war were nothing short of

disastrous, as U.S. soldiers were routed by a poorly

equipped, but well-trained, North Korean People’s Army.

As American soldiers withdrew, they left behind

wounded comrades and valuable equipment their

training had not adequately prepared them to carry

heavy loads.

The costly lessons learned by Task Force Smith in

Korea are as important today as ever. If we fail to

prepare our soldiers for their physically demanding

wartime tasks, we are guilty of paying lip service to the

principle of “Train as you fight.” Our physical training

programs must do more for our soldiers than just get

them ready for the semiannual Army Physical Fitness

Test (APFT’).

FM 21 -20 is directed at leaders who plan and

conduct physical fitness training. It provides guidelines

for developing programs which will improve and maintain physical fitness levels for all Army personnel.

These programs will help leaders prepare their soldiers to meet the physical demands of war. This manual can

also be used as a source book by all soldiers. FM 21-20 was written to conform to the principles outlined in

FM 25-100, Training the Force.

The benefits to be derived from a good physical fitness program are many. It can reduce the number of

soldiers on profile and sick call, invigorate training, and enhance productivity and mental alertness. A good

physical fitness program also promotes team cohesion and combat survivability. It will improve soldiers’

combat readiness.

The proponent of this publication is HQ TRADOC. Send comments and recommendations on DA Form

2028 (Recommended Changes to Publications and Blank Forms) directly to Headquarters, US Army Infantry

Center, US Army Physical Fitness School (ATZB-PF), Fort Benning, GA31905-5000.

Unless this publication states otherwise, masculine nouns and pronouns do not refer exclusively to men.

iii

A soldier’s level of physical fitness'

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

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

Components of physical

fitness include weight

control, diet, nutrition,

stress management, and

spiritual and ethical

fitness.

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

1-1

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.

Commanders must

ensure that the time

alloted for physical

fitness training is used

effectively.

Training times is wasted by the fol-

lowing:

• Unprepared or unorganized lead-

ers.

• Assignment fo a group which us 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-

tween workouts.

• Long rest periods which interfere

with progress.

Leaders can learn about fitness train-

ing in the following ways:

• 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.

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 arefamiliar 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.

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.

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.

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.

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

as it relates to exercise.

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

1-3

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:

Factors for a successful

training program are

Frequency, Intensity,

Time, and Type;

"FITT".

●

●

e

●

●

●

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.

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

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

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

1-5

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.)

All exercises sessions

should include

stretching during

the warm-up and cool-

down.

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

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.

The chance ofgetting injured

decreases when the heart, muscles,

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.

1-7

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.

this point the conditioning phase

gins.

CONDITIONING PHASE

At

be-

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

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

1-9

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.

Additional training should not be

used as punishment for a soldier's

inability to perform well.

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.

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

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.

There must be a

positive approach to

all special fitness

training.

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

fitness. MFTs can help develop

vidual fitness programs.

SPECIAL PROGRAMS

indi -

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.

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

1-11

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

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

reasonable doubt, his percentage

body fat should be determined.

Soldiers with Profiles

is

of

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

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

All profiled soldiers

should do as much of

the regular fitness

program as they can,

along with substitute

activities.

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

1-13

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

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

Graduation requirements for

One Station Unit Training

require 60 points per event.

Army Standard

training.

AIT and

(OSUT)

Safety is a major

consideration when

planning and evaluating

physical training

programs

Safety is a major consideration

when planning and evaluating 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/

communication/transport).

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

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.

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.

Physiology of Aerobic Training

Aerobic exercise uses oxygen to

produce most of the body’s energy

needs. It also brings into play a fairly

complex set of physiological events.

2-0

Aerobic exercise is the

best type of activity for

attaining and

maintaining a low

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:

• Age.

• Anemia.

• 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

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.

2-1

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.)

I

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.

Figure 2-1

2-4

A soldier who maintains his THR exercise. have a THR of 23 beats in 10

A soldier who maintains

throughout a 20- to 30-minute exercise seconds. He can determine this from

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

20-30-minute exercise

provement in his CR fitness level. He tracking upward until he reaches the

should check his exercise and post-

period is doing well and percent HRR for his fitness level.

exercise pulse rate at least once each Again, those with a low fitness level

can expect improvement

workout. If he takes only one pulse

in his CR fitness level. should work at about 60 percent HRR

check, he should do it five minutes into and those with a good fitness level at

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

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:

PRIMARY

• 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).

Important information

on safety factors and

common running

injuries is presented in

C hapter 13 and

Appendix E

.

The primary exercises are more ef-

fective than the secondary exercises 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

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

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

2-7

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

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.

In Fartlek training, the

soldier varies the

intensity (speed) of the

running throughout the

workout.

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).

Cross-country runs can

accommodate large

numbers of soldiers.

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

Road marches help

when used as part of a fitness program.

They are easy to organize, and large

troops acclimatize to

numbers of soldiers can participate. In

new

environments,

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.

2-10

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.

Any plan to conduct a road march to

improve physical fitness should con-

sider the following:

•Load to be carried.

•Discipline and supervision.

•Distance to be marched.

•Route reconnaissance.

•Time allotted for movement.

•Water stops.

•Present level of fitness.

•Rest stops.

•Intensity of the march.

•Provisions for injuries.

•Terrain an weather conditions.

•Safety precautions.

Limited Visibility Marches

Limited visibility marches 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.

Forced Marches

Soldiers should receive

advance notcie before

going on a march, to

help morale and give

them time to prepare.

Forced marches require more 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

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

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

2-11

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

socks, and dry their boots.

PROGRAMS TO IMPROVE

LOAD-CARRYING ABILITY

their

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

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.

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

Leaders must train and

march with their units

as much as possible.

Units should do

maintenance marches

at least twice a month.

2-13

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.

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

2-15

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.

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.

3-1

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.

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.

When a muscle is

overloaded by isometric,

isotonic, or isokinetic

contractions, it adapts by

becoming stronger.

Principles of Muscular

Training

To have a good exercise program,

the seven principles of exercise, de-

scribed in Chapter 1, must be 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.

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.)

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

Figure 3-1

repetitions, he momentarily cannot

correctly do another repetition. This

weight is the 8-12 RM for that exer-

cise.

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

RECOVERY

There should be at

least a 48-hour recovery

period between workouts

for the same muscle

group.

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

It is important to exercises that work all the major muscle

include exercises that groups in both the upper and lower

work all the major

body. One should not work just the

muscle groups in both

upper body, thinking that running will

the upper and lower

strengthen the legs.

body.

Most muscles are organized 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

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.

3-5

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.

The soldier should never hold his

breath, as this can cause dizziness and

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

inhale during the negative (eccentric)

phase as the weight returns toward the

floor.

The three phases of

conditioning are

preparatory, conditioning,

and maintenance.

EXERCISE SELECTION

When beginning a resistance-train-

ing program, the soldier should choose

about 8 to 16 exercises that work all of

the body’s major muscle groups. Usu-

ally eight well-chosen exercises 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.

PHASES

OF CONDITIONING

There are three phases of condition-

ing:

preparatory, conditioning, and

maintenance. These are also described

in Chapter 1.

Preparatory Phase

The soldier should use very light

weights during the first week (the

preparatory phase) which includes the

first two to three workouts. This is

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.

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

3-7

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

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

the body’s major muscle groups must 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

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

also perform all sets of one exercise groups.

Figure 3-3

3-9

Figure 3-4

Figure 3-5

The beginning weight-training pro-

gram shown at Figure 3-5 will work

most of the important, major muscle

groups. It is a good program for begin-

ners and for those whose time is

limited. The exercises should be done

in the order presented.

The weight-training program shown

at Figure 3-6 is a more comprehensive

program that works the major muscle

groups even more thoroughly. It has

some duplication with respect to the

lat pull-down, and biceps curl. Thus,

for the beginner, this program may

overwork some muscle groups. How-

ever, for the more advanced lifter, it

will make the muscles work in differ-

ent ways and from different angles

thereby providing a better over-all

development of muscle strength. This

program also includes exercises to

strengthen the neck muscles.

When doing one set of each exercise

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,

eccentric (negative) phase of con-

the exercises described below are

traction, should be done in a delib-

also good for strength training. All

crate, controlled manner.

movements, particularly during the

3-26

3-27

3-28

3-29

3-30

3-31

3-32

The following exercises can be per- obliques). As the soldier becomes

formed to condition the muscles of the more conditioned on these exer-

mid-section (erector spinae, rectus cises, resistance can be added.

abdominus and external and internal

3-33

3-34

Exercise Chart

The chart labeled Figure 3-5 will help the

soldier select appropriate exercises for use in

developing a good muscular endurance and strength

workout. For example, if the soldier wants to

develop his upper leg muscles, he has several

options. He may choose from the following: 1)

PREs, concentrating on the split- or single-leg

squat; 2) exercises with equipment, doing free

weight squats; or, 3) exercises with a machine,

doing leg presses, leg curls, and leg extensions.

3-35

3-36

Flexibility refers to the

range of movement of a

joint.

Flexibility is a component of physi-

cal fitness. Developing and maintain-

ing it are important parts of a 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.

The four categories of

stretching techniques are

static,passive,

proprioceptive

neuromuscular

facilitation (PNF), and

ballistic.

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

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.

4-1

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

to improve flexibility.

Type: Use static stretches, assumed

slowly and gradually, as well as pas-

sive stretching and/or PNF stretch-

ing.

A recommended sequence of warm-

up activities follows. Soldiers should

do these for five to seven minutes

before vigorous exercise.

• 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-

tive muscles.

• 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.

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.

4-2

THE COOL-DOWN

The soldier should not limit flexi-

bility training to just the warm-up and

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.

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.

Rotation Exercises

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 with a partner. When stretching alone, using a

partner or equipment. The examples in this chap- towel may help the exerciser achieve a greater

ter show passive stretching done with a towel or range of motion.

4-14

4-15

Soldiers can do PNF (Propriocep-

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.

Body composition is

influenced by age,

fitness level, and

genetic factors.

Figure 5-1

5-0

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

A combination of

exercise and diet is the

best way to lose

unwanted body fat.

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

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.

Aerobic exercise is best

for burning fat.

examples include

jogging, walking, swim-

ming, bicycling, cross-

country skiing, and

rowing.

5-1

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

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.

6-1

Figure 6-3

6-2

Avoiding an excessive

intake of fats is an

important fundamental

of nutrition.

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.

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.

Carbohydrates are the

primary fuel source for

muscles during short-

term, high-intensity

activities.

6-3

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.

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

Figure 6-5

6-5

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

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.

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.

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

7-1

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

pects of circuit development.

Determine Objectives

The designer must consider

specific parts of the body and

as-

the

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

The designer must

consider the specific

parts of the body and

the components of

fitness on which soldiers

need to concentrate.

must first identify the training objec-

tive in order to choose the appropriate

exercises.

7-2

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

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.

The choice of exercises

for circuit training

depends on the objectives

of the circuit.

Sample Conditioning Circuits

Figures 7-1, 7-2, and 7-3 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.

7-3

Figure 7-1

7-4

Figure 7-2

7-5

Figure 7-3

7-6

Calisthenics

Calisthenics can be

used to help develop

coordination. CR and

muscular encurance,

flexibility, and strength.

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

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.

7-7

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

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

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

Conditioning drills are

intended to supplement

muscular strength and

endurance training

sessions.

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

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.

7-17

Figure 7-4

Performing grass drills can improve does all the activities so that he can

CR endurance, help develop muscular gauge the intensity of the session. The

endurance and strength, and speed up commands for grass drills are given in

reaction time. Since these drills are rapid succession without the usual

extremely strenuous, they should last preparatory commands. To prevent

for short periods (30 to 45 seconds per confusion, commands are given sharply Grass drills are exercise

exercise). The two drills described to distinguish them from comments or

movements that feature

here each have four exercises. Leaders words of encouragement.

rapid changes in

can develop additional drills locally. As soon as the soldiers are familiar

body position.

The soldiers should do a warm-up with the drill, they do all the exercises

before performing the drills and do a as vigorously and rapidly as possible,

cool-down afterward. The instructor and they do each exercise until the

7-18

next command is given. Anything less

than a top-speed performance de-

creases the effectiveness of the drills.

Once the drills start, soldiers do not

Soldiers should do a have to resume the position of atten-

warm

-

-up before

tion. The instructor uses the command

performing grass “Up” to halt the drill for instructions or

drills and do a cool- rest. At this command, soldiers assume

down afterward.

a relaxed, standing position.

Grass drills can be done in a short

time. For example, they may be 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.

Progression with grass

The drills begin with the command

drills is made by a GO. Other basic commands are FRONT,

gradual increase in

BACK, and STOP. (See Figure 7-5 for

the time devoted to

the positions and actions associated

the drills. with these commands. )

● ATTENTION: The position of at

tention is described in FM 22-5,

Drill and Ceremonies.

●

●

●

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.)

7-19

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.

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

7-21

forward at your waist, and pump your the left foot strikes the ground: “One,

arms vigorously,” and “Slow it down.” two, three, four, one, two, three,

To halt the exercise, the instructor HALT.”

counts two repetitions of cadence as

Figure 7-6

7-22

Guerilla Exercises

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

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

activity should precede these exer- circle formation) involving two sol-

cises, and a cool-down should follow diers, the commands for pairing are as

them. After the circle is formed, the

follows:

Figure 7-7

7-23

● “Platoon halt.”

● “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

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.

7-25

Figure 7-8

7-26

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.

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

of each obstacle.

● 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-

tiveness.

● Review each obstacle to determine

the need for renewing its approval.

Obstacle Courses

There are two types of

obstacle courses-

conditioning and

confidence.

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

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

Commanders may build obstacles

and courses that are nonstandard (that

is, not covered in this manual) in order

to create training situations based on

their unit's METL.

8-1

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 Obstacles for Horizontal Traversing

Surmounting

Horizontal obstacles may be ropes,

These obstacles are shown at Figure pipes, or beams. (See Figure 8-4.)

8-3 and include the following:

● Climbing ropes that are 1 1/2 inches

wide and either straight or knotted.

● Cargo nets.

● Walls 7 or 8 feet high.

● Vertical poles 15 feet high and 6 to

8 inches wide.

Figure 8-3

Figure 8-4

8-4

Obstacles for Crawling Obstacles for Vaulting

These obstacles may be built of These obstacles should be 3 to

large pipe sections, low rails, or wire. 3 1/2 feet high. Examples are fences

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

Figure 8-5

Figure 8-6

8-5

Obstacles for Balancing

Beams, logs, and planks may be

used. These may span water obstacles

and dry ditches, or they may be raised

off the ground to simulate natural de-

pressions. (See Figure 8-7.)

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

Figure 8-7

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-

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

gotiate obstacles are described below. 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

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-

sand or sawdust to the far end of the 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

Log drills are excellent

for developing strength

and muscular endurance,

because they require the

muscles to contract

under heavy loads.

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.

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.)

8-13

Right-Shoulder Position, Move

left foot to the rear and stand up,

facing left. Balance the log on the right

This command is given from the shoulder with both hands. (See 3,

right-hand-start position. On the Figure 8-16.) This movement cannot

command “Move,” pull the log upward be done from the left-hand-start posi-

in one continuous motion to the right tion because of the position of the

shoulder. At the same time, move the hands.

Figure 8-16

8-14

Left-Shoulder Position, Move

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 2. Forward Bender

Start Position: Chest position, with

exer- feet about shoulder-width apart.

(See 2, Figure 8-18.)

Cadence: Moderate.

Exercise 1. Two-Arm Push-Up Movement A four-count exercise;

Start Position: Right- or left-

shoulder position, with feet 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.

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-

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

8-21

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

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.

minutes.

8-22

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.

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.

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.

Commanders can

stimulate soldiers to

participate in

competitive athletics by

using an award system.

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

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.

• 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.

9-3

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.

Players

each

one

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.

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

Figure 9-4

9-7

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-

sible for overall game strategy and

for determining the number and po-

sitions of players on the field.

Sixteen starting members. Eight are

on each field at all times; one is

appointed field captain.

Four reserve members. These are

players the team commander des-

ignates as reinforcements.

Three substitutes. These are re-

placements for starters or reserves.

One runner. He is designated to

convey messages from the team

commander to field captains.

The proportion of soldiers in each

category stays constant regardless of

the total number on a team. Before the

event, game organizers must coordi-

nate with participating units and agree

on the number on each team.

Reserves are used at any point in

the game on either field and are com-

mitted as individuals or groups. They

may enter or leave the playing field at

any time whether the ball is in play or

not. Team commanders may enter the

game as reserves if they see the need

for such action.

Reserves, substitutes, and starting

members may be redesignated into any

of the other components on a one-for-

one basis only during dead balls, in-

jury time-outs, or quarter- and half-

time breaks. A reserve may become

a starter by switching vests with an

original starter, who then becomes a

reserve.

When possible, senior NCOS and

officers from higher headquarters or

other units should be used as officials.

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

Orienteering combines

map reading, compass

use, and terrain study

with strategy,

competition, and

exercise.

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

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

9-13

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

Figure 9-9

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

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

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-

Unit olympics rate into a team-level competition

incorporate athletic

athletic. events that represent all five

events that represent all

fitness components. The competition

five fitness components. can be within a unit or between com-

peting units. When conducted with en-

thusiasm, it promotes team spirit 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

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.

10-1

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

three muscular conditioning ses-

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

topic, see Chapters 1, 2, and 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

Figure 10-2

not be sidetracked by PT that is all intervals. Local “Fit to Win” coordina-

form and little substance. Such train-

ing defeats the concept of objective-

based training and results in 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

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

Total fitness should be

reinforced throughout

each soldier's career by

classroom instruction.

10-4

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

velop a good unit program for

company. They went through

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

de-

the

the

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

First, they analyzed the recently

completed ARTEP and reviewed the

10-5

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

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

Figure 10-3

10-7

endurance, are targeted in all work- chapters are used to organize training

outs.

sessions for improving CR endurance

●

●

●

●

Problem areas related to APFT per- and flexibility.

formance are addressed in appro- The resources needed for the one-

priate workouts. week period are as follows: a strength

The duration of each strength train- room, a gym, a PT field, a running

ing session is 20-40 minutes. track and/or running trails, and sand-

Soldiers train to muscle failure.

bags.

All the principles of exercise, to

include regularity, overload, re- DEVELOP A TRAINING SCHEDULE

covery, progression, specificity, bal-

ance are used. The next step was to develop a

In a similar manner, the leader fitness training schedule (shown at

would ensure that the guidelines and Figure 10-4). It lists the daily activi-

principles outlined in this and earlier ties and their intensity and duration.

Figure 10-4

10-8

Figure 10-4 (continued)

10-9

Figure 10-4 (continued)

10-10

Figure 10-4 (continued)

10-11

CONDUCT AND EVALUATE

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 ) progres-

sively condition and toughen soldiers

for military duties; 2) develop soldiers’

self-confidence, discipline, and team

spirit; 3) develop healthy life-styles

through education; and, 4) improve

physical fitness to the highest levels

possible in all five components of

physical fitness (cardiorespiratory

endurance, muscular strength, muscu-

lar endurance, flexibility, and body

composition).

Because each IET school is some-

what different, commanders must

examine the graduation requirements

for the course and establish appropri-

ate fitness objectives. They can then

design a program that attains these ob-

jectives. The seven principles of

exercise outlined in Chapter 1 are

universal, and they apply to all PT

programs including those in IET.

Commanders of initial entry training

should look beyond the graduation

requirements of their own training

course to ensure that their soldiers are

prepared for the physical challenges

of their future assignments. This

means developing safe training pro-

grams which will produce the maxi-

mum physical improvement possible.

MFTs are skilled at assessing sol-

diers’ capabilities. They use the five

components of physical fitness in de-

signing programs to reach the training

objectives established by the com-

mander. They also know how to

conduct exercise programs that are

effective and safe. MFTs are not,

however, trained to diagnose or treat

injuries.

The commander’s latitude in pro-

gram development varies with the

length and type of the IET course.

For example, commanders of basic

combat training (BCT) may do a

standard PT program at one installa-

tion, while AIT commanders may

design their own programs. Regard-

less of the type of course, all leaders

must strive to train their soldiers to

attain the highest level of physical

fitness possible. This means using the

established principles of exercise to

develop a safe physical training pro-

gram.

Safety Considerations

Overuse injuries are common in

IET. However, they can be avoided by

carefully following the exercise prin-

ciples of “recovery” and “progression.”

Research suggests that soldiers are

more prone to injuries of the lower

extremities after the third week of

IET. High-impact activities, such as

road marching and running on hard

surfaces, should be carefully moni-

tored during at this time. During this

period, fixed circuits and other activi-

ties that develop CR fitness are good,

low-impact alternatives.

Properly fitted, high-quality run-

ning shoes are important, especially

when PT sessions require running

on hard surfaces. Court shoes, like

basketball or tennis shoes, are not

11-0

designed to absorb the repetitive shock

of running. Activities such as running

obstacle courses and road marching

require combat boots to protect and

support the feet and ankles. Naturally,

common sense dictates a reasonable

break-in period for new combat boots,

especially before long marches.

Examples of recommended PT ses-

sions and low-risk exercises are in

Chapter 7. Specific health and safety

considerations are in TRADOC Reg.

350-6, paragraph 4-2.

Road Marching

One road march should be con-

ducted weekly with the difficulty of

the marches progressing gradually

throughout IET.

In the first two weeks of IET,

up to 5 kilometers with light loads.

Loads should be restricted to the

standard LCE, kevlar helmet, and

weapon. Bones, ligaments, and ten-

dons respond slowly to training and

may be injured if the load and/or

duration are increased too quickly.

After the initial adaptations in the

early weeks of IET, soldiers can be

expected to carry progressively heav-

ier loads including a rucksack. By he

start of the fourth week, they should

be accustomed to marching in boots,

and their feet should be less prone to

blistering. By the sixth week, the load

may be increased to 40 pounds includ-

ing personal clothing and equipment.

At no time during IET or one-station

unit training (OSUT) should loads ex-

ceed 40 pounds.

A sample regimen for road marches

soldiers can be expected to road march during IET is at Figure 11-1.

Figure 11-1

11-1

In today’s Army, soldiers may deploy

anywhere in the world. They may go

into the tropical heat of Central

America, the deserts of the Middle

East, the frozen tundra of Alaska, or

the rolling hills of Western Europe.

Each environment presents unique

problems concerning soldiers’ physical

performance. Furthermore, physical

exertion in extreme environments can

be life-threatening. While recogniz-

ing such problems is important, pre-

venting them is even more important.

This requires an understanding of the

environmental factors which affect

physical performance and how the

body responds to those factors.

Temperature Regulation

The body constantly produces heat,

especially during exercise. To main-

tain a constant normal temperature, it

must pass this heat on to the environ-

ment. Life-threatening circumstances

can develop if the body becomes too

hot or too cold. Body temperature

must be maintained within fairly nar-

row limits, usually between 74 and 110

degrees Fahrenheit. However, hy-

pothermia and heat injuries can occur

within much narrower limits. There-

fore, extreme temperatures can have a

devastating effect on the body’s ability

to control its temperature.

Overheating is a serious threat to

health and physical performance.

During exercise, the body can produce

heat at a rate 10 to 20 times greater

than during rest. To survive, it must

get rid of the excess heat.

The four ways in which the body

can gain or lose heat are the following:

• Conduction-the transfre of heat

from a warm object to a cool one

that is touching it. (Warming boots

by putting them on is an example.)

• Convection-the transfer of heat by

circulation or movement

of air. (Using a fan on a hot day is

an example.)

• Radiation-the transfer of heat by

electromagnetic waves. (Sitting un-

der a heat lamp is an example.)

• Evaporation- the transfer of heat

by changing a liquid into a gas.

(Evaporating sweat cooling the skin

is an example.)

Heat moves from warm to cool

areas. During exercise, when the body

is extremely warm, heat can be lost by

a combination of the four methods.

Sweating, however, is the body’s most

important means for heat loss, espe-

cially during exercise. Any condition

that slows or blocks the transfer of heat

from the body by evaporation causes

heat storage which results in an in-

crease in body temperature.

The degree to which evaporative

cooling occurs is also directly related to

the air’s relative humidity (a measure

of the amount of water vapor in the

air). When the relative humidity is 100

percent, the air is completely saturated

at its temperature. No more water can

evaporate into the surrounding air. As

a result, sweat does not evaporate, no

cooling effect takes place, and the

body temperature increases. This causes

even more sweating. During exercise

in the heat, sweat rates of up to two

quarts per hour are not uncommon.

12-0

If the lost fluids are not replaced, de-

hydration can occur. This condition,

in turn, can result in severe heat

injuries.

Thus, in hot, humid conditions when

a soldier’s sweat cannot evaporate,

there is no cooling effect through the

process of evaporation. High relative

humidities combined with high tem-

peratures can cause serious problems.

Weather of this type occurs in the

tropics and equatorial regions such as

Central America and southern Asia.

These are places where soldiers have

been or could be deployed.

To prevent heat injuries, the fol-

lowing hydration guidelines should be

used:

● Type of drink: cool water (45 to 55

degrees F).

● Before the activity: drink 13 to 20

ounces at least 30 minutes before.

● During the activity: drink 3 to 6

ounces at 15 to 30 minute intervals.

● After the activity: drink to satisfy

thirst, then drink a little more.

Heat Injuries and Symptoms

The following are common types of

heat injuries and their symptoms.

● Heat cramps-muscles cramps of the

abdomen, legs, or arms.

● Heat exhaustion-headache, exces-

sive sweating, dizziness, nausea,

clammy skin.

● Heat stroke-hot, dry skin, cessa-

tion of sweating, rapid pulse, men-

tal confusion, unconsciousness.

Adapting to differing

environmental conditions

is called acclimatization.

To prevent heat injuries while exer-

cising, trainers must adjust the inten-

sity to fit the temperature and humid-

ity. They must ensure that soldiers

drink enough water before and during

the exercise session. Body weight is a

good gauge of hydration. If rapid

weight loss occurs, dehydration should

be suspected. Plain water is the best

replacement fluid to use. Highly con-

centrated liquids such as soft drinks

and those with a high sugar content

may hurt the soldier’s performance

because they slow the absorption of

water from the stomach.

Acclimatization to Hot, Humid

Environments

Adapting to differing environmental

conditions is called acclimatization.

Soldiers who are newly introduced to

a hot, humid climate and are moder-

ately active in it can acclimatize in 8 to

14 days. Soldiers who are sedentary

take much longer. Until they are ac-

climatized, soldiers are much more

likely to develop heat injuries.

A soldier’s ability to perform ef-

fectively in hot, humid conditions

depends on both his acclimatization

and level of fitness. The degree of

heat stress directly depends on the

relative workload. When two soldiers

do the same task, the heat stress is less

for the soldier who is in better physical

condition, and his performance is likely

to be better. Therefore, it is important

to maintain high levels of fitness.

Increased temperatures and humid-

ity cause increased heart rates. Con-

sequently, it takes much less effort to

elevate the heart rate into the training

zone, but the training effect is the

same. These facts underscore the need

to use combat-development running

12-1

and to monitor heart rates when run-

ning, especially in hot, humid condi-

tions.

Some important changes occur as a

result of acclimatization to a hot cli-

mate. The following physical adapta-

tions help the body cope with a hot

environment

●

●

●

●

Sweating occurs at a lower body

temperature.

Sweat production is increased.

Blood volume is increased.

Heart rate is less at any given work

rate.

Exercising in Cold

Environments

Contrary to popular belief, there are

few real dangers in exercising at tem-

peratures well below freezing. Since

the body produces large amounts of

heat during exercise, it has little trouble

maintaining a normal temperature.

There is no danger of freezing the

lungs. However, without proper pre-

cautions, hypothermia, frostbite, and

dehydration can occur.

HYPOTHERMIA

If the body’s core temperature drops

below normal, its ability to regulate its

temperature can become impaired or

lost. This condition is called hypother-

mia. It develops because the body

cannot produce heat as fast as it is losing

it. This can lead to death. The chance

of a soldier becoming hypothermic is a

major threat any time he is exposed to

the cold.

Some symptoms of hypothermia are

shivering, loss of judgment, slurred

speech, drowsiness, and muscle weak-

ness.

During exercise in the cold, people

usually produce enough heat to maintain

normal body temperature. As they get

Hypothermia develops

when the body cannot

produce heat as fast as

it is losing it.

fatigued, however, they slow down and

their bodies produce less heat. Also,

people often overdress for exercise in

the cold. This makes the body sweat.

The sweat dampens the clothing next to

the skin making it a good conductor of

heat. The combination of decreased heat

production and increased heat loss can

cause a rapid onset of hypothermia.

Some guidelines for dressing for cold

weather exercise are shown in Figure

12-1.

GUIDELINES FOR DRESSING FOR EXERCISE IN THE COLD

Clothing

for cold weather should protect,

insulate, and ventilate.

40% HEAT LOSS THROUGH HEAD

ti$

J:q(([l’

AND NECK WHEN UNCOVERED =

●

●

●

Protect by covering as large an area of

the body as possible.

Insulation will occur by trapping air

which has been warmed by the body

and holding it near the skin.

Ventilate by allowing a two-way

exchange of air through the various

layers of clothing.

LIGHIWEIGHT

WARM-UPS

(NOT WATERPROOF)

Clothing should leave your body slightly \

cool rather than hot.

ill

/ “

Clothing should also be loose enough to /

allow movement.

Clothing soaked with perspiration should

FEET SHOULD

be removed if reasonably possible.

BE KEPT DRY

J!!!!

Figure 12-1

12-2

FROSTBITE

Frostbite is the freezing of body

tissue. It commonly occurs in body

parts located away from the core and

exposed to the cold such as the nose,

ears, feet, hands, and skin. Severe

cases of frostbite may require amputa-

tion.

Factors which lead to frostbite are

cold temperatures combined with windy

conditions. The wind has a great

cooling effect because it causes rapid

convective heat transfer from the body.

For a given temperature, the higher the

wind speed, the greater the cooling

effect. Figure 12-2 shows how the

wind can affect cooling by providing

information on windchill factors.

A person’s movement through the

air creates an effect similar to that

mph is the same as standing in a 15-

mph wind. If, in addition, there is a

5-mph headwind, the overall effect is

equivalent to a 20-mph wind. There-

fore, an exercising soldier must be

very cautious to avoid getting frost-

bite. Covering exposed parts of the

body will substantially reduce the

risks.

DEHYDRATION

Dehydration can result from losing

body fluids faster than they are re-

placed. Cold environments are often

dry, and water may be limited. As a

result, soldiers may in time become

dehydrated. While operating in ex-

tremely cold climates, trainers should

check the body weights of the soldiers

regularly and encourage them to drink

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

Figure 12-2

12-3

Acclimatization to High

Altitudes

Elevations below 5,000 feet have

little noticeable effect on healthy people.

However, at higher elevations the

atmospheric pressure is reduced, and

the body tissues get less oxygen. This

means that soldiers cannot work or

exercise as well at high altitudes. The

limiting effects of high elevation are

often most pronounced in older sol-

diers and persons with low levels of

fitness.

Due to acclimatization, the longer a

soldier remains at high altitude, the

better his performance becomes.

Generally, however, he will not per-

form as well as at sea level and should

not be expected to. For normal activi-

ties, the time required to acclimatize

depends largely on the altitude. In

order to insure that soldiers who are

newly assigned to altitudes above 5,000

feet are not at a disadvantage, it is

recommended that 30 days of acclima-

tization, including regular physical

activity, be permitted before they are

administered a record APFT.

Before acclimatization is complete,

people at high altitudes may suffer

acute mountain sickness. This in-

cludes such symptoms as headache,

rapid pulse, nausea, loss of appetite,

and an inability to sleep. The primary

treatment is further acclimatization or

returning to a lower altitude.

Once soldiers are acclimatized to

altitudes above 5,000 feet, deacclima-

tization will occur if they spend 14 or

more days at lower altitudes. For this

reason, soldiers should be permitted

twice the length of their absence, not

to exceed 30 days, to reacclimatize

before being required to take a record

APFT. A period of 30 days is adequate

for any given reacclimatization.

Pollutants can irritate

the respiratory tract

and make the person

less able to perform

aerobically.

The following are some ways to deal

with air pollution while exercising:

• Avoid exposure to pollutants before

and during exercise, if possible.

• In areas of high ozone concentra-

tion, train early in the day and after

dark.

• Avoid exercising near heavily trav-

eled streets and highways during

rush hours.

• Consult your supporting preven-

tive-medicine activity for advice

in identifying or defining training

restrictions during periods of heavy

air pollution.

Air Pollution and Exercise

Pollutants are substances in the en-

vironment which lower the environ-

ment’s quality. Originally, air pollut-

ants were thought to be only by-

products of the industrial revolution.

However, many pollutants are pro-

duced naturally. For example, volca-

noes emit sulfur oxides and ash, and

lightning produces ozone.

There are two classifications of air

pollutants - primary and secondary.

Primary pollutants are produced di-

rectly by industrial sources. These

include carbon monoxide (CO), sulfur

oxides (SO), hydrocarbons, and par-

ticulate (ash). Secondary pollutants

are created by the primary pollutant’s

interaction with the environment. Ex-

amples of these include ozone (03),

aldehydes, and sulfates. Smog is a

combination of primary and secondary

pollutants.

Some pollutants have negative ef-

fects on the body. For example, car-

bon monoxide binds to hemoglobin in

the red blood cells and reduces the

amount of oxygen carried in the blood.

Ozone and the oxides irritate the air

passageways in the lungs, while other

pollutants irritate the eyes.

When exercisers in high-pollution

areas breathe through the mouth, the

nasal mucosa’s ability to remove impu-

rities is bypassed, and many pollutants

can be inhaled. This irritates the

respiratory tract and makes the person

less able to perform aerobically.

12-4

Most injuries can be

prevented by designing

a well-balanced PT

program.

Injuries are not an uncommon oc-

currence during intense physical train-

ing.

It is, nonetheless, a primary

responsibility of all leaders to mini-

mize the risk of injury to soldiers.

Safety is always a major concern.

Most injuries can be prevented by

designing a well-balanced PT program

that does not overstress any body parts,

allows enough time for recovery, and

includes a warm-up and cool-down.

Using strengthening exercises and soft,

level surfaces for stretching and run-

ning also helps prevent injuries. If,

however, injuries do occur, they should

be recognized and properly treated in

a timely fashion. If a soldier suspects

that he is injured, he should stop what

he is doing, report the injury, and seek

medical help.

Many common injuries are caused

by overuse, that is, soldiers often

exercise too much and too often and

with too rapid an increase in the work-

load.

Most overuse injuries can be

treated with rest, ice, compression, and

elevation (RICE). Following any re-

quired first aid, health-care personnel

should evaluate the injured soldier.

Typical Injuries Associated

with Physical Training

Common injuries associated with

exercise are the following:

Abrasion (strawberry) - the rubbing

off of skin by friction.

Dislocation - “the displacement of

one or more bones of a joint from

their natural positions.

Hot spot - a hot or irritated feeling

of the skin which occurs just before

a blister forms. These can be pre-

vented by using petroleum jelly

over friction-prone areas.

Blister - a raised spot on the skin

filled with liquid. These can gener-

ally be avoided by applying lubri-

cants such as petroleum jelly to

areas of friction, keeping footwear

●

●

●

●

●

●

●

●

●

●

●

(socks, shoes, boots) in good repair,

and wearing the proper size of

boot or shoe.

Shinsplints - a painful injury to the

soft tissues and bone in the shin

area. These are generally caused

by wearing shoes with inflexible

soles or inadequate shock absorp-

tion, running on the toes or on hard

surfaces, and/or having calf muscles

with a limited range of motion.

Sprain - a stretching or tearing of

the ligament(s) at a joint.

Muscle spasm (muscle cramp) - a

sudden, involuntary contraction of

one or more muscles.

Contusion - a bruise with bleeding

into the muscle tissue.

Strain - a stretching or tearing of

the muscles.

Bursitis - an inflammation of the

bursa (a sack-like structure where

tendons pass over bones). This

occurs at a joint and produces pain

when the joint is moved or touched.

Sometimes swelling occurs.

Tendinitis - an inflammation of a

tendon that produces pain when the

attached muscle contracts. Swelling

may not occur.

Stress fractures of the feet.

Tibial stress fractures - overuse

injuries which seem like shinsplints

except that the pain is in a specific

area.

Knee injuries -

caused by running

on uneven surfaces or with worn

out shoes, overuse, and improper

body alignment. Soldiers who have

problems with their knees can bene-

fit from doing leg exercises

that strengthen the front (quadri-

ceps) and rear (hamstrings) thigh

muscles.

Low back problems - caused by

poor running, sitting, or lifting

techniques, and by failing to stretch

the back and hip-flexor muscles

and to strengthen the abdominal

muscles.

The most common running injuries

occur in the feet, ankles, knees, and

13-1

legs.

Although they are hard to

eliminate, much can be done to keep

them to a minimum. Preventive meas-

ures include proper warm-up and cool-

down along with stretching exercises.

Failure to allow recovery between hard

bouts of running can lead to overtrain-

ing and can also be a major cause of in-

juries. A well-conditioned soldier can

run five to six times a week. However,

to do this safely, he should do two

things: gradually build up to running

that frequently and vary the intensity

of the running sessions to allow recov-

ery between them.

Many running injuries can be pre-

vented by wearing proper footwear.

Soldiers should train in running shoes.

These are available in a wide range of

prices and styles. They should fit

properly and have flexible, multi-

layered soles with good arch and heel

support. Shoes made with leather and

nylon uppers are usually the most

comfortable. See Appendix E for more

information on running shoes.

Since injuries can also be caused by

running on hard surfaces, soldiers

should, if possible, avoid running on

concrete. Soft, even surfaces are best

for injury prevention. Whenever pos-

sible, soldiers should run on grass

paths, dirt paths, or park trails. How-

ever, with adequate footwear and re-

covery periods, running on roads and

other hard surfaces should pose no

problem.

Common running injuries include

the following:

Many running injuries

can be prevented by

wearing proper

footwear.

●

●

●

●

●

Black toenails.

Ingrown toenails.

Stress fractures of the feet.

Ankle sprains and fractures.

Achilles tendinitis (caused by im-

proper stretching and shoes that do

not fit.

● Upper leg and groin injuries (which

can usually be prevented by using

good technique in stretching and

doing strengthening exercises).

Tibial stress fractures, knee inju-

ries, low back problems, shinsplints,

and blisters, which were mentioned

earlier, are also injuries which com-

monly occur in runners.

Other Factors

Proper clothing can also help pre-

vent injuries. Clothes used for physi-

cal activity should be comfortable and

fit loosely. A T-shirt or sleeveless

undershirt and gym shorts are best in

warm weather. In cold weather, cloth-

ing may be layered according to per-

sonal preference. For example, sol-

diers can wear a BDU, sweat suit,

jogging suit, or even Army-issued

long underwear. In very cold weather,

soldiers may need gloves or mittens

and ear-protecting caps. Rubberized

or plastic suits should never be worn

during exercise. They cause excessive

sweating which can lead to dehydra-

tion and a dangerous increase in body

temperature.

Army Regulation 385-55 (para-

graph B- 12, C) prohibits the use of

headphones or earphones while walk-

ing, jogging, skating, or bicycling on

the roads and streets of military instal-

lations. However, they may be worn

on tracks and running trails.

Road safety equipment is required

on administative-type walks, marches,

or runs which cross highways, roads,

or tank trails or which are conducted

on traffic ways. If there is reduced

visibility, control personnel must use

added caution to ensure the safety of

their soldiers.

13-2

The APFT is a three-

event physical

performance test used to

assess muscular

endurance and

cardiorespiratory

(CR) fitness .

All soldiers in the Active Army,

Army National Guard, and Army

Reserve must take the Army Physical

Fitness Test (APFT) regardless of their

age.

The APFT is a three-event

physical performance test used to as-

sess muscular endurance and cardi-

orespiratory (CR) fitness. It is a simple

way to measure a soldier’s ability to ef-

fectively move his body by using his

major muscle groups and CR system.

Performance on the APFT is strongly

linked to the soldier’s fitness level and

his ability to do fitness-related tasks.

An APFT with alternate test events is

given to soldiers with permanent pro-

files and with temporary profiles greater

than three months’ duration.

While the APFT testing is an impor-

tant tool in determining the physical

readiness of individual soldiers and

units, it should not be the sole basis for

the unit’s physical fitness training.

Commanders at every level must en-

sure that fitness training is designed to

develop physical abilities in a balanced

way, not just to help soldiers do well on

the APFT.

Commanders should use their unit’s

APFT results to evaluate its physical

fitness level. APFT results may indi-

cate a need to modify the fitness

programs to attain higher fitness levels.

However, mission-essential tasks, not

the APFT, should drive physical train-

ing.

Additional physical performance tests

and standards which serve as prerequi-

sites for Airborne/Ranger/Special

Forces/SCUBA qualification are pro-

Performance on the

APFT is strongly linked

to the soldier's fitness

level and his ability to

do fitness-related tasks.

vided in DA Pam 351-4.

Methods of Evaluation

Commanders are responsible for

ensuring that their soldiers are physi-

cally fit (AR 350- 15). There are

several ways they can assess fitness

including the following

● Testing. This is an efficient way

to evaluate both the individual’s

●

●

●

and the unit’s physical performance

levels.

Inspection. This evaluates training

procedures and indicates the sound

ness of the unit’s physical fitness

program.

Observation. This is an ongoing

way to review training but is not as

reliable as testing as an indicator of

the unit’s level of fitness.

Medical examination. This detects

individual disabilities, health-re-

related problems, and physical prob-

lems.

Over-Forty Cardiovascular

Screening Program

The Army’s over-40 cardiovascular

screening program (CVSP) does the

following:

●

●

●

●

Identifies soldiers with a risk of

coronary heart disease.

Provides guidelines for safe, regu-

lar CR exercise.

Gives advice and help in control-

ling heart-disease risk factors.

Uses treadmill testing only for high-

risk soldiers who need it. -

All soldiers, both active and reserve

component, must take the APFT for

record regardless of age unless prohib-

ited by a medical profile. For soldiers

who reached age 40 on or after 1

January 1989, there is no requirement

for clearance in the cardiovascular

screening program before taking a

record APFT. Soldiers who reached

age 40 before 1 January 1989 must be

cleared through the cardiovascular

screening program before taking a

record APFT. Prior to their CVSP

evaluation, however, they may still

take part in physical training to in-

clude diagnostic APFTs unless pro-

filed or contraindications to exercise

exist. All soldiers must undergo peri-

odic physical examinations in accor-

dance with AR 40-501 and NGR 40-

501.

These include screening for

cardiovascular risk factors.

14-1

Overview

As stated, APFT events assess mus-

cular endurance and CR fitness. The

lowest passing APFT standards reflect

the minimum acceptable fitness level

for all soldiers, regardless of MOS or

component. When applied to a com -

mand, APFT results show a unit’s

overall level of physical fitness. How-

ever, they are not all-inclusive, overall

measures of physical-combat readi-

ness.

To assess this, other physical

capabilities must be measured. The

APFT does, however, give a com-

mander a sound measurement of the

general fitness level of his unit.

Service schools, agencies, and units

may set performance goals which are

above the minimum APFT standards in

accordance with their missions (AR

350- 15). Individual soldiers are also

encouraged to set for themselves a

series of successively higher APFT

performance goals. They should al-

ways strive to improve themselves

physically and never be content with

meeting minimum standards. Compe-

tition on the APFT among soldiers or

units can also be used to motivate them

to improve their fitness levels.

Testing is not a substitute for a

regular, balanced exercise program.

Diagnostic testing is important in moni-

toring training progress but, when

done too often, may decrease motiva-

tion and waste training time.

The test period is defined as the

period of time which elapses from

starting to finishing the three events. It

must not take more than two hours.

Soldiers must do all three events in the

same test period.

Test Administration

The APFT must be administered

properly and to standard in order to

accurately evaluate a soldier’s physical

fitness and to be fair to all soldiers.

(Test results are used for personnel

actions.)

Individual soldiers are not author-

ized to administer the APFT to them-

selves for the purpose of satisfying a

unit’s diagnostic or record APFT re-

quirement.

REQUIRED EQUIPMENT

The OIC or NCOIC at the test site

must have a copy of FM 21-20 on

hand. The supervisor of each event

must have the event instructions and

standards. Scorers should have a

clipboard and an ink pen to record the

results on the soldiers’ scorecards.

Two stopwatches are needed. They

must be able to measure time in both

minutes and seconds.

Runners must wear numbers or

some other form of identification for

the 2-mile run. The numbers may be

stenciled or pinned onto pullover vests

or sleeveless, mesh pullovers or at-

tached to the runners themselves.

Soldiers should wear clothing that is

appropriate for PT such as shorts, T-

shirts, socks, and running shoes (not

tennis shoes). They should not wear

basketball shoes or other types of court

shoes. BDUs may be worn but may be

a hindrance on some events.

Anything that gives a soldier an

unfair advantage is not permitted during

the APFT. Wearing devices such as

weight belts or elastic bandages may or

may not provide an advantage. How-

ever, for standardization, such addi-

tional equipment is not authorized

unless prescribed by medical person-

nel.

The only exception is gloves.

They may be worn in cold weather

when approved by the local com-

mander.

Each soldier needs a DA Form 705,

Army Physical Fitness Test Scorecard.

The soldier fills in his name, social

security number, grade, age, and sex.

14-2

14-3

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

height and weight data.

Scorers record the raw score for each

event and initial the results. If a soldier fails

an event or finds it difficult to perform, 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

14-4

*Figure 14-1 (continued)

14-5

*Figure 14-1 (continued)

14-6

*Figure 14-1 (continued)

14-7

*Figure 14-1 (continued)

14-8

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.

• 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.

14-8.1

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

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

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

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

UNIT Print soldier’s unit designation in UNIT block.

DATE Print date the APFT is administered in DATE block.

GRADE Print soldier’s grade in GRADE block.

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

HEIGHT Print soldier’s height in HEIGHT block. Height will be rounded to the nearest inch. If the height fraction is less than 1/2

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

whole number in inches.

WEIGHT Print soldier’s weight in WEIGHT block. Weight will be recorded to the nearest pound. If the weight fraction is less than

1/2 pound, round down to the nearest pound. If the weight fraction is 1/2 pound or greater, round up to the nearest pound. Circle

GO if soldier meets screening table weight IAW AR 600-9. Circle NO-GO if soldier exceeds screening table weight IAW AR 600-9.

BODY FAT If soldier exceeds screening table weight, print the soldier’s body fat in the BODY FAT block. Percent body fat is

recorded from DA Form 5500-R, Body Fat Content Worksheet, Dec 85, for male soldiers and DA Form 5501-R, Body Fat Content

Worksheet, Dec 85, for female soldiers. Circle GO if soldier meets percent body fat for their age and gender IAW AR 600-9. Circle

NO-GO if soldier exceeds percent body fat for their age and gender IAW AR 600-9. If soldier does not exceed screening table

weight or does not appear to have excessive body fat IAW AR 600-9, print N/A (not applicable) in the BODY FAT block.

PU RAW SCORE The event scorer records the number of correctly performed repetitions of the push-up in the PU RAW SCORE

block and prints his or her initials in the INITIALS block.

SU RAW SCORE The event scorer records the number of correctly performed repetitions of the sit-up in the SU RAW SCORE

block and prints his or her initials in the INITIALS block.

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

minutes and seconds. The event scorer then determines the point value for the two-mile run using the scoring standards on the

reverse side of the scorecard. The point value is recorded in the 2MR POINTS block and the event scorer prints his or her initials in

the INITIALS block. In all cases when a point value falls between two point values, the lower point value is used and recorded.

The two-mile run event scorer also determines the point value for push-ups and sit-ups using the scoring standards on the reverse

side of the scorecard. The point values are recorded in the appropriate push-up and sit-up POINTS block and the event scorer

prints his or her initials in the INITIALS block. The two-mile run event scorer totals the points from the three events and records the

total APFT score in the TOTAL POINTS block.

ALTERNATE AEROBIC EVENT The event scorer prints the alternate aerobic event administered (800-yard swim, 6.2-mile-

stationary bicycle ergometer, 6.2-mile-bicycle test or 2.5-mile walk) in the ALTERNATE AEROBIC EVENT block. The time the

soldier completes the alternate aerobic event is recorded in minutes and seconds in the ALTERNATE AEROBIC EVENT block.

The standards for the alternate aerobic event tests are listed in FM 21-20, Chapter 14, Figure 14-9. Scoring for all alternate aerobic

events is on a GO or NO-GO basis. No point values are awarded. Circle GO if the soldier completes the alternate aerobic event

within the required time or less. Circle NO-GO if the soldier fails to complete the alternate aerobic event within the required time.

The alternate aerobic event scorer also determines the point value for push-ups and or sit-ups using the scoring standards on the

reverse side of the scorecard. The point values are recorded in the appropriate push-up and or sit-up POINTS block and the event

scorer prints his or her initials in the 2MR INITIALS block. The alternate aerobic event scorer totals the points from the push-up and

or sit-up events and records the total APFT score in the TOTAL POINTS block.

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

block.

COMMENTS The event supervisor, event scorer, NCOIC, or OIC may record comments appropriate to the APFT in the

COMMENTS block. Appropriate comments may include: weather conditions, injury during APFT and or appeals.

14-8.2

(THIS PAGE INTENTIONALLY LEFT BLANK.)

SUPPORT PERSONNEL

Safety and control people should be

at the test site, depending on local

policy and conditions. Medical per-

sonnel may also be there. However,

they do not have to be on site to have

the APFT conducted. At a minimum,

the OIC or NCOIC should have a plan,

known to all test personnel, for getting

medical help if needed.

Test Site

The test site should be fairly flat and

free of debris. It should have the fol-

lowing:

● An area for stretching and warming

up.

● A soft, flat, dry area for perform-

ing push-ups and sit-ups.

●

●

A flat, 2-mile running course with

a solid surface and no more than a

three-percent grade. (Commanders

must use good judgement; no one is

expected to survey terrain.)

No significant hazards, (for ex-

ample, traffic, slippery road sur-

faces, heavy pollution).

When necessary or expedient, a

quarter-mile running track can “be

used. It can be marked with a series of

stakes along the inside edge. When the

track is laid out, a horizontal midline

279 feet, 9 3/4 inches long must be

marked in the center of a clear area. A

120-foot circle is marked at both ends

of this line. The track is formed when

the outermost points of the two circles

are connected with tangent lines. (See

Figure 14-2.)

Figure 14-2

14-9

A 400-meter track may be used in

place of the standard quarter-mile

(440-yard) track for the 2-mile run,

However, one lap run on a 400-meter

track is 92 inches shorter than one lap

on a 440-yard track. Eight laps on a

400-meter track is 736 inches shorter

than eight laps (2 miles) on a 440-yard

track. Therefore, soldiers who run the

2-mile event on a 400-meter track

must run eight laps plus an additional

61 feet, 4 inches.

Test Procedures

On test day, soldiers are assembled

in a common area and briefed by the

test OIC or NCOIC about the purpose

and organization of the test. The OIC

or NCOIC then explains the scorecard,

scoring standards, and sequence of

events.

The instructions printed here in

large type must be read to the soldiers:

“YOU ARE ABOUT TO TAKE THE

ARMY PHYSICAL FITNESS TEST,

A TEST THAT WILL MEASURE

YOUR MUSCULAR ENDURANCE

AND CARDIORESPIRATORY FIT-

NESS.

THE RESULTS OF THIS

TEST WILL GIVE YOU AND YOUR

COMMANDERS AN INDICATION

OF YOUR STATE OF FITNESS AND

WILL ACT AS A GUIDE IN DETER-

MINING YOUR PHYSICAL TRAIN-

ING NEEDS. LISTEN CLOSELY TO

THE TEST INSTRUCTIONS, AND

DO THE BEST YOU CAN ON EACH

OF THE EVENTS.”

If scorecards have not already been

issued, they are handed out at this

time. The OIC or NCOIC then says the

following:

“IN THE APPROPRIATE

SPACES, PRINT IN INK THE PER-

SONAL INFORMATION REQUIRED

ON THE SCORECARD.” (If score-

cards have been issued to the soldiers

and filled out before they arrive at the

test site, this remark is omitted.)

The OIC or NCOIC pauses briefly to

give the soldiers time to check the

information. He then says the follow-

ing:

“YOU ARE TO CARRY THIS

CARD WITH YOU TO EACH EVENT.

BEFORE YOU BEGIN, HAND THE

CARD TO THE SCORER. AFTER

YOU COMPLETE THE EVENT, THE

SCORER WILL RECORD YOUR RAW

SCORE, INITIAL THE CARD, AND

RETURN IT TO YOU.” (At this

point, the scoring tables are explained

so everyone understands how raw scores

are converted to point scores.) Next,

the OIC or NCOIC says the following

“EACH OF YOU WILL BE ASSIGNED

TO A GROUP. STAY WITH YOUR

TEST GROUP FOR THE ENTIRE

TEST, WHAT ARE YOUR QUES-

TIONS ABOUT THE TEST AT THIS

POINT?”

Groups are organized as required

and given final instructions including

what to do after the final event. The

test is then given.

RETAKING OF EVENTS

Soldiers who start an event incor-

rectly must be stopped by the scorer

before they complete 10 repetitions

and told what their errors are. They

are then sent to the end of the line to

await their turn to retake the event.

A soldier who has problems such as

muscle cramps while performing an

event may rest if he does not assume an

illegal position in the process. If he

continues, he receives credit for all

correctly done repetitions within the

two-minute period. If he does not

continue, he gets credit for the number

of correct repetitions he has performed

up to that time. If he has not done 10

correct repetitions, he is sent to the end

of the line to retake that event. He may

not retake the event if he has exceeded

10 repetitions. Soldiers who are unable

to perform 10 correct repetitions be-

cause of low fitness levels may not

retake an event.

14-10

TEST FAILURES

Soldiers who stop to rest in an au-

thorized rest position continue to re-

ceive credit for correct repetitions per-

formed after their rest. Soldiers who

rest in an unauthorized rest position

will have their performance in that

event immediately terminated.

The records of soldiers who fail a

record APFT for the first time and

those who fail to take the APFT within

the required period (AR 350-15, para-

graph 11) must be flagged IAW AR

600-8-2 (Reference B).

RETESTING

Soldiers who fail any or all of the

events must retake the entire APFT. In

case of test failure, commanders may

allow soldiers to retake the test as soon

as the soldiers and commanders feel

they are ready. Soldiers without a

medical profile will be retested not-

later-than three months following the

initial APFT failure in accordance

with AR 350-15, paragraph 11.

Test Sequence

The test sequence is the push-up,

sit-up, and 2-mile run (or alternate,

aerobic event). The order of events

cannot be changed. There are no

exceptions to this sequence.

Soldiers should be allowed no less

than 10 minutes, but ideally no more

than 20 minutes, to recover between

each event. The OIC or NCOIC deter-

mines the time to be allotted between

events, as it will depend on the total

number of soldiers who are participat-

ing in the APFT. If many soldiers are

to be tested, staggered starting times

should be planned to allow the proper

intervals between events. Under no

circumstances is the APFT valid if a

soldier cannot begin and end all three

events in two hours or less.

The following paragraphs describe

the equipment, facilities, personnel,

instructions, administration, timing

techniques, and scorers’ duties for the

pushup, sit-up, and 2-mile-run events.

PUSH-UPS

Push-ups measure the endurance of

the chest, shoulder, and triceps muscles.

(See Figure 14-3.)

Equipment

One stopwatch is needed along with

one clipboard and pen for each scorer.

The event supervisor must have the

following the instructions in this chap-

ter on how to conduct the event and

one copy of the push-up scoring stan-

dards (DA Form 705).

Facilities

There must be at least one test

station for every 15 soldiers to be

tested. Each station is 6 feet wide and

15 feet deep.

Personnel

One event supervisor must beat the

test site and one scorer at each station.

The event supervisor may not be the

event scorer.

Instructions

The event supervisor must read the

following: “THE PUSH-UP EVENT

MEASURES THE ENDURANCE OF

THE CHEST, SHOULDER, AND

TRICEPS MUSCLES. ON THE

COMMAND ‘GET SET,’ ASSUME

THE FRONT-LEANING REST PO-

SITION BY PLACING YOUR HANDS

WHERE THEY ARE COMFORT-

ABLE FOR YOU. YOUR FEET

MAY BE TOGETHER OR UP TO 12

INCHES APART. WHEN VIEWED

FROM THE SIDE, YOUR BODY

SHOULD FORM A GENERALLY

STRAIGHT LINE FROM YOUR

SHOULDERS TO YOUR ANKLES.

14-11

ON THE COMMAND ‘GO,’ BEGIN

THE PUSH-UP BY BENDING YOUR

ELBOWS AND LOWERING YOUR

ENTIRE BODY AS A SINGLE UNIT

UNTIL YOUR UPPER ARMS ARE

AT LEAST PARALLEL TO THE

GROUND. THEN, RETURN TO

THE STARTING POSITION BY

RAISING YOUR ENTIRE BODY

UNTIL YOUR ARMS ARE FULLY

EXTENDED. YOUR BODY MUST

REMAIN RIGID IN A GENERALLY

STRAIGHT LINE AND MOVE AS A

UNIT WHILE PERFORMING EACH

REPETITION. AT THE END OF

EACH REPETITION, THE SCORER

WILL STATE THE NUMBER OF

REPETITIONS YOU HAVE COM-

PLETED CORRECTLY. IF YOU

FAIL TO KEEP YOUR BODY GEN-

ERALLY STRAIGHT, TO LOWER

YOUR WHOLE BODY UNTIL YOUR

UPPER ARMS ARE AT LEAST PAR-

ALLEL TO THE GROUND, OR TO

EXTEND YOUR ARMS COM-

PLETELY, THAT REPETITION WILL

NOT COUNT, AND THE SCORER

WILL REPEAT THE NUMBER OF

THE LAST CORRECTLY PER-

FORMED REPETITION. IF YOU

FAIL TO PERFORM THE FIRST

TEN PUSH-UPS CORRECTLY, THE

SCORER WILL TELL YOU TO GO

TO YOUR KNEES AND WILL EX-

PLAIN TO YOU WHAT YOUR MIS-

TAKES ARE. YOU WILL THEN BE

SENT TO THE END OF THE LINE

TO BE RETESTED. AFTER THE

FIRST 10 PUSH-UPS HAVE BEEN

PERFORMED AND COUNTED,

HOWEVER, NO RESTARTS ARE

ALLOWED. THE TEST WILL CON-

TINUE, AND ANY INCORRECTLY

PERFORMED PUSH-UPS WILL NOT

BE COUNTED. AN ALTERED,

FRONT-LEANING REST POSITION

IS THE ONLY AUTHORIZED REST

POSITION. THAT IS, YOU MAY

14-12

SAG IN THE MIDDLE OR FLEX

YOUR BACK. WHEN FLEXING

YOUR BACK, YOU MAY BEND

YOUR KNEES, BUT NOT TO SUCH

AN EXTENT THAT YOU ARE

SUPPORTING MOST OF YOUR

BODY WEIGHT WITH YOUR LEGS.

IF THIS OCCURS, YOUR PERFORM-

ANCE WILL BE TERMINATED. YOU

MUST RETURN TO, AND PAUSE

IN, THE CORRECT STARTING

POSITION BEFORE CONTINUING.

IF YOU REST ON THE GROUND

OR RAISE EITHER HAND OR FOOT

FROM THE GROUND, YOUR

PERFORMANCE WILL BE TERMI-

NATED. YOU MAY REPOSITION

YOUR HANDS AND/OR FEET

DURING THE EVENT AS LONG AS

THEY REMAIN IN CONTACT WITH

THE GROUND AT ALL TIMES.

CORRECT PERFORMANCE IS IM-

PORTANT. YOU WILL HAVE TWO

MINUTES IN WHICH TO DO AS

MANY PUSH-UPS AS YOU CAN.

WATCH THIS DEMONSTRATION.”

(The exercise is then demonstrated.

See Figure 14-4 for a list of points that

need to be made during the demonstra-

Administration

After reading the instructions, the

supervisor answers questions. Then he

moves the groups to their testing sta-

tions. The event supervisor cannot be

ready to begin. Successive groups do

the event until all soldiers have com-

pleted it.

Timing Techniques

The event supervisor is the timer.

He calls out the time remaining every

30 seconds and every second for the

last 10 seconds of the two minutes. He

ends the event after two minutes by

the command “Halt!”

Scorers’ Duties

Scorers must allow for differences

in the body shape and structure of

each soldier. The scorer uses each

soldier’s starting position as a guide

throughout the event to evaluate each

repetition. The scorer should talk to

the soldier before the event begins and

have him do a few repetitions as a

warm-up and reference to ensure he is

tion.) “WHAT ARE-YOUR QUES- doing the exercise correctly.

TIONS?”

Figure 14-4

14-13

The scorer may either sit or kneel

about three feet from the testee’s

shoulder at a 45-degree angle in front

of it. The scorer’s head should be

about even with the testee’s shoulder

when the latter is in the front-leaning

rest position. Each scorer determines

for himself if he will sit or kneel when

scoring. He may not lie down or stand

while scoring. He counts out loud the

number of correct repetitions com-

pleted and repeats the number of the

last correct push-up if an incorrect

one is done. Scorers tell the testees

what they do wrong as it occurs dur-

ing the event. A critique of the

performance is done following the

test.

When the soldier completes the

event, the scorer records the number

of correctly performed repetitions,

initials the scorecard, and returns it to

the soldier.

SIT-UPS

This event measures the endurance

of the abdominal and hip-flexor

muscles. (See Figure 14-5.)

Equipment

One stopwatch is needed along with

one clipboard and pen for each scorer.

The event supervisor must have the

following: the instructions in this chap-

ter on how to conduct the event and

one copy of the sit-up scoring stan-

dards (DA Form 705).

Facilities

Each station is 6 feet wide and 15 feet

deep. Ensure that no more than 15

soldiers are tested at a station.

Personnel

One event supervisor must be at the

test site and one scorer at each station.

The event supervisor may not be the

event scorer.

Instructions

The event supervisor must read the

following: “THE SIT-UP EVENT

MEASURES THE ENDURANCE OF

THE ABDOMINAL AND HIP-

FLEXOR MUSCLES. ON THE

Figure 14-5

14-14

COMMAND “GET SET”, ASSUME

THE STARTING POSITION BY

LYING ON YOUR BACK WITH

YOUR KNEES BENT AT A 90-

DEGREE ANGLE. YOUR FEET MAY

BE TOGETHER OR UP TO 12 INCHES

APART. ANOTHER PERSON WILL

HOLD YOUR ANKLES WITH THE

HANDS ONLY. NO OTHER METHOD

OF BRACING OR HOLDING THE

FEET IS AUTHORIZED. THE HEEL

IS THE ONLY PART OF YOUR

FOOT THAT MUST STAY IN CON-

TACT WITH THE GROUND. YOUR

FINGERS MUST BE INTERLOCKED

BEHIND YOUR HEAD AND THE

BACKS OF YOUR HANDS MUST

TOUCH THE GROUND. YOUR

ARMS AND ELBOWS NEED NOT

TOUCH THE GROUND. ON THE

COMMAND “GO”, BEGIN RAIS-

ING YOUR UPPER BODY FOR-

WARD TO, OR BEYOND, THE

VERTICAL POSITION. THE VER-

TICAL POSITION MEANS THAT

THE BASE OF YOUR NECK IS

ABOVE THE BASE OF YOUR SPINE.

AFTER YOU HAVE REACHED OR

SURPASSED THE VERTICAL POSI-

TION, LOWER YOUR BODY UNTIL

THE BOTTOM OF YOUR SHOUL-

DER BLADES TOUCH THE

GROUND. YOUR HEAD, HANDS,

ARMS, OR ELBOWS DO NOT HAVE

TO TOUCH THE GROUND. AT

THE END OF EACH REPETITION,

THE SCORER WILL STATE THE

NUMBER OF SIT-UPS YOU HAVE

CORRECTLY COMPLETED. A

REPETITION WILL NOT COUNT IF

YOU FAIL TO REACH THE VER-

TICAL POSITION, FAIL TO KEEP

YOUR FINGERS INTERLOCKED

BEHIND YOUR HEAD, ARCH OR

BOW YOUR BACK AND RAISE

YOUR BUTTOCKS OFF THE

Figure 14-6

14-15

GROUND TO RAISE YOUR UPPER

BODY, OR LET YOUR KNEES

EXCEED A 90-DEGREE ANGLE.

IF A REPETITION DOES NOT

COUNT, THE SCORER WILL RE-

PEAT THE NUMBER OF YOUR

LAST CORRECTLY PERFORMED

SIT-UP. THE UP POSITION IS THE

ONLY AUTHORIZED REST POSI-

TION. IF YOU STOP AND REST IN

THE DOWN (STARTING) POSITION,

THE EVENT WILL BE TERMI-

NATED. AS LONG AS YOU MAKE

A CONTINUOUS PHYSICAL EF-

FORT TO SIT UP, THE EVENT

WILL NOT BE TERMINATED. YOU

MAY NOT USE YOUR HANDS OR

ANY OTHER MEANS TO PULL OR

PUSH YOURSELF UP TO THE UP

(RESTING) POSITION OR TO HOLD

YOURSELF IN THE REST POSI-

TION. IF YOU DO SO, YOUR PER-

FORMANCE IN THE EVENT WILL

BE TERMINATED. CORRECT PER-

FORMANCE IS IMPORTANT. YOU

WILL HAVE TWO MINUTES TO

PERFORM AS MANY SIT-UPS AS

YOU CAN. WATCH THIS DEMON-

STRATION.” (The exercise is then

demonstrated. See Figure 14-6 for a

list of points that need to be made

during the demonstration.) “WHAT

ARE YOUR QUESTIONS?”

Administration

After reading the instructions, the

supervisor answers questions. He then

moves the groups to their testing sta-

tions. The event supervisor cannot be

a scorer. At this point, the testing is

ready to begin. Successive groups do

the event until all soldiers have com-

pleted it.

Timing Techniques

The event supervisor is the timer.

He calls out the time remaining every

30 seconds and every second for the

last 10 seconds of the two minutes. He

ends the event after two minutes by the

command “Halt!”

Scorers’ Duties

The scorer may either kneel or sit

about three feet from the testee’s hip.

The scorer’s head should be about even

with the testee’s shoulder when the

latter is in the vertical (up) position.

Each scorer decides for himself whether

to sit or kneel down when scoring. He

may not lie down or stand while

scoring. The scorer counts aloud the

number of correctly performed sit-ups

and repeats the number of the last

correctly performed repetition if an

incorrect one is done. Scorers tell the

testees what they are doing wrong as it

occurs during the event. A critique of

his performance is given to each sol-

dier after the event. When the soldier

completes the event, the scorer records

the number of correctly performed sit-

ups, initials the scorecard, and returns

it to the soldier.

When checking for correct body

position, the scorer must be sure that at

a 90-degree angle is formed at each

knee by the soldier’s upper and lower

leg. The angle to be measured is not the

one formed by the lower leg and the

ground. If, while performing the sit-

up event, this angle becomes greater

than 90 degrees, the scorer should

instruct the testee and holder to repo-

sition the legs to the proper angle and

obtain compliance before allowing the

testee’s performance to continue. The

loss of the proper angle does not

terminate the testee’s performance in

the event. When the soldier comes to

the vertical position, the scorer must be

sure that the base of the soldier’s neck

is above or past the base of the spine.

A soldier who simply touches his knees

with his elbows may not come to a

completely vertical position. The scorer

must ensure that the holder uses only

his hands to brace the exerciser’s feet.

14-16

TWO-MILE RUN

This event tests cardiorespiratory

(aerobic) endurance and the endurance

of the leg muscles. (See Figure 14-7.)

Equipment

Two stopwatches for the event

supervisor, one clipboard and pen for

each scorer, copies of the event’s in-

structions and standards, and numbers

for the testees are needed.

Facilities

There must be a level area with no

more than a three-degree slope on

which a measured course has been

marked. An oval-shaped track of

known length may be used. If a road

course is used, the start and finish and

one-mile (half way) point must be clearly

marked.

Personnel

One event supervisor and at least

one scorer for every 15 runners are

required.

Instructions

The event supervisor must read the

following: “THE TWO-MILE RUN IS

USED TO ASSESS YOUR AEROBIC

FITNESS AND YOUR LEG

MUSCLES’ ENDURANCE. You

MUST COMPLETE THE RUN WITH-

OUT ANY PHYSICAL HELP. AT

THE START, ALL SOLDIERS WILL

LINE UP BEHIND THE STARTING

LINE. ON THE COMMAND ‘GO,’

THE CLOCK WILL START. YOU

WILL BEGIN RUNNING AT YOUR

OWN PACE. TO RUN THE RE-

QUIRED TWO MILES, YOU MUST

COMPLETE (describe the number of

laps, start and finish points, and course

layout). YOU ARE BEING TESTED

ON YOUR ABILITY TO COMPLETE

THE 2-MILE COURSE IN THE

SHORTEST TIME POSSIBLE. AL-

THOUGH WALKING IS AUTHOR-

IZED, IT IS STRONGLY DISCOUR-

AGED. IF YOU ARE PHYSICALLY

HELPED IN ANY WAY (FOR EX-

AMPLE,PULLED,PUSHED,

PICKED UP, AND/OR CARRIED)

OR LEAVE THE DESIGNATED

RUNNING COURSE FOR ANY

Figure 14-7

14-17

REASON, YOU WILL BE DISQUALI-

FIED. (IT IS LEGAL TO PACE A

SOLDIER DURING THE 2-MILE

RUN. AS LONG AS THERE IS NO

PHYSICAL CONTACT WITH THE

PACED SOLDIER AND IT DOES

NOT PHYSICALLY HINDER OTHER

SOLDIERS TAKING THE TEST, THE

PRACTICE OF RUNNING AHEAD

OF, ALONG SIDE OF, OR BEHIND

THE TESTED SOLDIER, WHILE

SERVING AS A PACER, IS PER-

MITTED. CHEERING OR CALL-

ING OUT THE ELAPSED TIME IS

ALSO PERMITTED.) THE NUM-

BER ON YOUR CHEST IS FOR

IDENTIFICATION. YOU MUST

MAKE SURE IT IS VISIBLE AT ALL

TIMES. TURN IN YOUR NUMBER

WHEN YOU FINISH THE RUN.

THEN, GO TO THE AREA DESIG-

NATED FOR THE COOL-DOWN

AND STRETCH. DO NOT STAY

NEAR THE SCORERS OR THE

FINISH LINE AS THIS MAY IN-

TERFERE WITH THE TESTING.

WHAT ARE YOUR QUESTIONS ON

THIS EVENT?”

Administration

After reading the instructions, the

supervisor answers questions. He then

organizes the soldiers into groups of no

more than 10. The scorer for each

group assigns a number to each soldier

in the group. At the same time, the

scorer collects the scorecards and rec-

ords each soldier’s number.

Timing Techniques

The event supervisor is the timer.

He uses the commands “Get set” and

“Go.”

Two stopwatches are used in

case one fails. As the soldiers near the

finish line, the event supervisor calls

off the time in minutes and seconds

(for example, “Fifteen-thirty, fifteen-

thirty-one, fifteen-thirty -two,” and

so on).

Scorers’ Duties

The scorers observe those runners in

their groups, monitor their laps (if

appropriate), and record their times as

they cross the finish line. (It is often

helpful to record the soldiers’ numbers

and times on a separate sheet of paper

or card. This simplifies the recording

of finish times when large groups of

soldiers are simultaneously tested.) After

all runners have completed the run, the

scorers determine the point value for

each soldier’s run time, record the

point values on the scorecards, and

enter their initials in the scorers’ blocks.

In all cases, when a time falls between

two point values, the lower point value

is used and recorded. For example, if

a female soldier, age 17 to 21, runs the

two miles in 15 minutes and 19 sec-

onds, the score awarded is 95 points.

At this time, the scorers for the 2-

mile run also convert the raw scores for

the push-up and sit-up events by using

the scoring standards on the back side

of the scorecard. They enter those

point values on the scorecards and

determine the total APFT score for

each soldier before giving the score-

cards to the test’s OIC or NCOIC.

After the test scores have been checked,

the test’s OIC or NCOIC signs all

scorecards and returns them to the

unit’s commander or designated repre-

sentative.

Test Results

The soldier’s fitness performance

for each APFT event is determined by

converting the raw score for each event

to a point score.

Properly interpreted, performance

on the APFT shows the following:

●

●

●

●

Each soldier’s level of physical fit-

ness.

The entire unit’s level of physical

fitness.

Deficiencies in physical fitness.

Soldiers who need special attention.

14-18

(Leaders must develop special pro-

grams to improve the performance

of soldiers who are below the re-

quired standards.)

Commanders should not try to de-

termine the individual’s or the unit’s

strengths and weaknesses in fitness by

using only the total scores. A detailed

study of the results on each event is

more important. For a proper analysis

of the unit’s performance, event scores

should be used. They are corrected for

age and sex. Therefore, a female’s 80-

point push-up score should be con-

sidered the same as a male’s 80-point

push-up score. Using the total point

value or raw scores

interpretation.

Scores Above

APFT events, the official, maximum

score on the APFT must remain at 300

(100 points per event). Some com-

manders, however, want to know

unofficial point scores to reward sol-

diers for their extra effort.

Only those soldiers who score 100

points in all three events are eligible to

determine their score on an extended

scale. To fairly determine the points

earned, extra points are awarded at the

same rate as points obtained for scores

at or below the 100 point level. Each

push-up and sit-up beyond the maxi-

mum is worth one point as is every six-

second decrease in the run time. Take,

may distort the for example, the following case shown

in Figure 14-8. A male soldier per-

forms above the maximum in the 17-21

Maximum age group by doing 87 push-ups and

98 sit-ups and by running the two

miles in 11 minutes and 12 seconds.

Even though some soldiers exceed His score would be calculated as fol-

the maximum score on one or more

lows:

Figure 14-8

14-19

The calculations on the previous

page, give the soldier a total score of

318 points. This method lets the com-

mander easily determine the scores for

performances that are above the maxi-

mum. He may recognize soldiers for

their outstanding fitness achievements,

not only on the APFT but also for

other, unofficial fitness challenges.

Using this method ensures that each

soldier has an equal chance to be

recognized for any of the tested fitness

components. Commanders may also

establish their own incentive programs

and set their own unit’s standards (AR

350-15).

Temporary Profiles

A soldier with a temporary profile

must take the regular three-event APFT

after the profile has expired. (Soldiers

with temporary profiles of more than

three months may take an alternate test

as determined by the commander with

input from health-care personnel. )

Once the profile is lifted, the soldier

must be given twice the time of the

profile (but not more than 90 days) to

train for the APFT. For example, if

the profile period was 7 days, the

soldier has 14 days to train for the

APFT after the profile period ends. If

a normally scheduled APFT occurs

during the profile period, the soldier

should be given a mandatory make-up

date.

Permanent Profiles

A permanently profiled soldier is

given a physical training program by

the profiling officer using the positive

profile form DA 3349 (see Appendix

B).

The profiling officer gives the

unit’s commander a list of physical

activities that are suitable for the

profiled soldier. He also indicates the

events and/or alternate aerobic event

that the soldier will do on the APFT.

This recommendation, made after

consultation with the profiled soldier,

should address the soldier’s abilities

and preference and the equipment

available. (See DA Form 3349, Physi-

cal Profile, referenced in AR 40-501.)

The profiled soldier must perform

all the regular APFT events his medi-

cal profile permits. Each soldier must

earn at least 60 points on the regular

events to receive a “go.” He must also

complete the alternate event in a time

equal to or less than the one listed for

his age group. For example, a soldier

whose profile forbids only running will

do the push-up and sit-up events and

an alternate aerobic event. He must get

at least a minimum passing score on

each event to earn a “go” for the test. A

soldier whose profile prevents two or

more APFT events must complete the

2-mile run or an alternate aerobic

event to earn a “go” on the test. Soldiers

who cannot do any of the aerobic

events due to a profile cannot be tested.

Such information will be recorded in

their official military record.

The standards for alternate events

are listed in Figure 14-9. Scoring for

all alternate events is on a go/no go

basis. Soldiers who do push-up and

sit-up events but who take an alternate

aerobic event are not awarded promo-

tion points for APFT performance.

Alternate Events

Alternate APFT events assess the

aerobic fitness and muscular endur-

ance of soldiers with permanent medi-

cal profiles or long-term (greater than

three months) temporary profiles who

cannot take the regular, three-event

APFT.

The alternate aerobic APFT events

are the following:

● 800-yard-swim test.

● 6.2-mile-stationary- bicycle ergome-

ter test with a resistance setting

of 2 kiloponds (2 kilograms) or

20 newtons.

● 6.2-mile-bicycle test on a conven-

tional bicycle using one speed.

● 2.5-mile-walk test.

14-20

14-21

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?”

14-22

Figure 14-10

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

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

800-YARD SWIM

Figure 14-11

handlebars must be adjustable to let the

Instructions

soldier fully extend his legs when

pedaling. It should have an adjustable

tension setting and an odometer. The

resistance is usually set by a tension

strap on a weighted pendulum con-

nected to the flywheel. See Appendix

D for guidance on using various types

of stationary bikes.

Facilities

The test site can be any place where

there is an approved bicycle ergometer.

This could be the post’s fitness facility

or the hospital’s therapy clinic. Each

test station must be two yards wide and

four yards deep.

Personnel

One event supervisor and at least

one scorer for every three soldiers to be

tested are required. Appropriate safety,

control, and medical personnel should

also be present.

The event supervisor must read the

following: “THE 6.2-MILE STA-

TIONARY-BICYCLE ERGOMETER

EVENT TESTS YOUR CARDI-

ORESPIRATORY FITNESS AND LEG

MUSCLE ENDURANCE. THE

ERGOMETER’S RESISTANCE MUST

BE SET AT TWO KILOPOUNDS (20

NEWTONS). ON THE COMMAND

‘GO,’ THE CLOCK WILL START,

AND YOU WILL BEGIN PEDAL-

ING AT YOUR OWN PACE WHILE

MAINTAINING THE RESISTANCE

INDICATOR AT TWO POUNDS.

YOU WILL BE SCORED ON YOUR

ABILITY TO COMPLETE 6.2 MILES

(10 KILOMETERS), AS SHOWN ON

THE ODOMETER, IN A TIME

EQUAL TO OR LESS THAN THAT

LISTED FOR YOUR AGE AND SEX.

WHAT ARE YOUR QUESTIONS

ABOUT THIS EVENT?”

14-23

Administration

After reading the instructions, the

event supervisor answers any related

questions. Each soldier is given a short

warm-up period and allowed to adjust

the seat and handlebar height.

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 pedal the

last two-tenths of the test distance, the

event supervisor should start calling

off the time in minutes and seconds

(for example, “Twenty-thirty-one,

twenty -thirty -two, twenty-thirty-

three,” and so on). He calls the time

remaining every 30 seconds for the last

two minutes of the allowable time and

every second during the last ten sec-

onds.

Scorers’ Duties

Scorers must ensure that the bicycle

ergometer is functioning properly. They

must then make sure that the bicycle

ergometers’ tension settings have been

calibrated and are accurate and that

the resistance of the ergometers has

been set at two kiloponds (20 new-

tons).

The scorers must observe the

soldiers throughout the event. From

time to time the scorer may need to

make small adjustments to the resis-

tance control to ensure that a continu-

ous resistance of exactly 2 kiloponds

(20 newtons) is maintained throughout

the test. At the end of the test, they

record each soldier’s time on the score-

card in the 2-mile-run block, initial

the appropriate block, and note in the

comment block that the time is for a

6.2-mile stationary-bicycle ergometer

test.

6.2-MILE BICYCLE TEST

This event is used to assess the

soldier’s cardiorespiratory and leg-

muscle endurance.

Equipment

Two stopwatches, one clipboard and

pen for each scorer, a copy of the test

instructions and standards, and num-

bers are needed. Although one-speed

bicycles are preferred for this event,

multispeed bicycles may be used. If a

multispeed bicycle is used, measures

must be taken to ensure that only one

gear is used throughout the test. (This

can usually be done by taping the gear

shifters at the setting preferred by the

testee.)

Facilities

A relatively flat course with a uni-

form surface and no obstacles must be

used. It must also be clearly marked.

Soldiers should not be tested on a

quarter-mile track, and they should

never be out of the scorers’ sight. The

course should be completely free of

runners and walkers.

Personnel

One event supervisor and at least

one scorer for every 10 soldiers are re-

quired. Safety, control, and medical

personnel should also be present as

appropriate.

instructions

The event supervisor must read the

following: “THE 6.2-MILE BICYCLE

TEST IS USED TO ASSESS YOUR

CARDIORESPIRATORY FITNESS

AND LEG MUSCLES’ ENDURANCE.

YOU MUST COMPLETE THE 6.2

14-24

MILES WITHOUT ANY PHYSICAL

HELP FROM OTHERS. YOU MUST

KEEP YOUR BICYCLE IN ONE

GEAR OF YOUR CHOOSING FOR

THE ENTIRE TEST. CHANGING

GEARS IS NOT PERMITTED AND

WILL RESULT IN DISQUALIFICA-

TION. TO BEGIN, YOU WILL LINE

UP BEHIND THE STARTING LINE.

ON THE COMMAND ‘GO,’ THE

CLOCK WILL START, AND YOU

WILL BEGIN PEDALING AT YOUR

OWN PACE. TO COMPLETE THE

REQUIRED DISTANCE OF 6.2

MILES, YOU MUST COMPLETE

(describe the number of laps, start and

finish points, and course layout). YOU

WILL BE SCORED ON YOUR ABIL-

ITY TO COMPLETE THE DISTANCE-

OF 6.2 MILES ( 10 KILOMETERS) IN

A TIME EQUAL TO OR LESS THAN

THAT LISTED FOR YOUR AGE

AND SEX. IF YOU LEAVE THE

DESIGNATED COURSE FOR ANY

REASON, YOU WILL BE DISQUALI-

FIED. WHAT ARE YOUR QUES-

TIONS ABOUT THIS EVENT?”

Administration

After reading the instructions, the

event supervisor answers any related

questions. He then organizes the sol-

diers into groups of no more than ten

and assigns each group to a scorer.

Scorers assign numbers to the soldiers

in their groups and record each sol-

dier’s number on the appropriate score-

card.

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 soldiers near the end

of the 6.2-mile ride, the event super-

visor starts calling off the time in

14-25

minutes and seconds (for example,

“Thirty-twenty-one, thirty- twenty-

two, thirty -twenty-three,” and so on).

Scorers’ Duties

When the event is over, scorers

record each soldier’s time in the 2-

mile-run block. They initial the ap-

propriate block and note in the

comment block that the time is for a

6.2-mile-bicycle test and whether or

not the testee met the required stan-

dards for his age and sex.

2.5-MILE WALK

This event serves to assess cardi-

orespiratory and leg-muscle endur-

ance.

Equipment

Two stopwatches, one clipboard and

pen for each scorer, numbers, and

copies of the test instructions and

standards are needed.

Facilities

This event uses the same course as

the 2-mile run.

Personnel

One event supervisor and at least

one scorer for every three soldiers to be

tested are required. Appropriate safety,

control, and medical personnel should

be present.

14-26

Instructions

The event supervisor must read the

following: “THE 2.5-MILE WALK IS

USED TO ASSESS YOUR CARDI-

ORESPIRATORY FITNESS AND

LEG-MUSCLE ENDURANCE. ON

THE COMMAND ‘GO,’ THE CLOCK

WILL START, AND YOU WILL

BEGIN WALKING AT YOUR OWN

PACE. YOU MUST COMPLETE

(describe the number of laps, start and

finish points, and course layout). ONE

FOOT MUST BE IN CONTACT WITH

THE GROUND AT ALL TIMES. IF

YOU BREAK INTO A RUNNING

STRIDE AT ANY TIME OR HAVE

BOTH FEET OFF THE GROUND AT

THE SAME TIME, YOUR PERFORM-

ANCE IN THE EVENT WILL BE

TERMINATED. YOU WILL BE

SCORED ON YOUR ABILITY TO

COMPLETE THE 2.5-MILE COURSE

IN A TIME EQUAL TO OR LESS

THAN THAT LISTED FOR YOUR

AGE AND SEX. WHAT ARE YOUR

QUESTIONS ABOUT THIS EVENT?”

Administration

After reading the instructions, the

event supervisor answers any related

questions. He then divides the soldiers

into groups of no more than three and

assigns each group to a scorer. Each

soldier is issued a number which the

scorer records on the scorecard.

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

end of the 2.5-mile walk, the event

supervisor starts calling off the elapsed

time in minutes and seconds (for

example,"Thirty-three-twenty-two,

thirty -three -twenty -three, thirty-

three-twenty -four,” and so on).

Scorers’ Duties

Scorers must observe the soldiers

during the entire event and must en-

sure that the soldiers maintain a walk-

ing stride. Soldiers who break into any

type of running stride will be termi-

nated from the event and given a “no

go.”

When the event is over, scorers

record the time in the 2-mile-run

block on the scorecard, initial the ap-

propriate block, and note in the com-

ment block that the time is for a 2.5-

mile walk and whether or not the

testee received a "go" or "no go."

14-27

APPENDIX A

PHYSIOLOGICAL DIFFERENCES BETWEEN THE SEXES

Soldiers vary in their physical makeup. Each body reacts differently to varying degrees of physical stress,

and no two bodies react exactly the same way to the same physical stress. For everyone to get the maximum

benefit from training, leaders must be aware of these differences and plan the training to provide maximum

benefit for everyone. They must also be aware of the physiological differences between men and women.

While leaders must require equal efforts of men and women during the training period, they must also realize

that women have physiological limitations which generally preclude equal performance. The following

paragraphs describe the most important physical and physiological differences between men and women.

SIZE

The average 18- year-old man is 70.2 inches tall and weighs 144.8 pounds, whereas the average woman

of the same age is 64.4 inches tall and weighs 126.6 pounds. This difference in size affects the absolute

amount of physical work that can be performed by men and women.

MUSCLES

Men have 50 percent greater total muscle mass, based on weight, than do women. A woman who is the

same size as her male counterpart is generally only 80 percent as strong. Therefore, men usually have an

advantage in strength, speed, and power over women.

FAT

Women carry about 10 percentage points more body fat than do men of the same age. Men accumulate

fat primarily in the back, chest, and abdomen; women gain fat in the buttocks, arms, and thighs. Also,

because the center of gravity is lower in women than in men, women must overcome more resistance in

activities that require movement of the lower body.

BONES

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

advantage in running efficiency.

HEART SIZE AND RATE

The average woman’s heart is 25 percent smaller than the average man’s. Thus, the man’s heart can pump

more blood with each beat. The larger heart size contributes to the slower resting heart rate (five to eight

beats a minute slower) in males. This lower rate is evident both at rest and at any given level of submaximal

exercise. Thus, for any given work rate, the faster heart rate means that most women will become fatigued

sooner than men.

FLEXIBILITY

Women generally are more flexible than men.

A-O

LUNGS

The lung capacity of men is 25 to 30 percent greater than that of women. This gives men still another

advantage in the processing of oxygen and in doing aerobic work such as running.

RESPONSE TO HEAT

A woman’s response to heat stress differs somewhat from a man’s. Women sweat less, lose less heat through

evaporation, and reach higher body temperatures before sweating starts. Nevertheless, women can adapt

to heat stress as well as men. Regardless of gender, soldiers with a higher level of physical fitness generally

better tolerate, and adapt more readily to, heat stress than do less fit soldiers.

OTHER FACTORS

Knowing the physiological differences between men and women is just the first step in planning physical

training for a unit. Leaders need to understand other factors too.

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

cramps, or pains while menstruating should be medically evaluated.

Pregnant soldiers cannot be required to exercise without a doctor’s approval. Generally, pregnant women

may exercise until they are close to childbirth if they follow their doctors’ instructions. The Army agrees

with the position of the American College of obstetricians and Gynecologists regarding exercise and

pregnancy. This guidance is available from medical authorities and the U.S. Army Physical Fitness School

(USAPFS). The safety and health of the mother and fetus are primary concerns when dealing with exercise

programs.

Vigorous activity does not harm women’s reproductive organs or cause menstrual problems. Also, physical

fitness training need not damage the breasts. Properly fitted and adjusted bras, however, should be worn

to avoid potential injury to unsupported breast tissue that may result from prolonged jarring during exer-

cise.

Although female soldiers must sometimes be treated differently from males, women can reach high levels

of physical performance. Leaders must use common sense to help both male and female soldiers achieve

acceptable levels of fitness. For example, ability-group running alleviates gender-based differences between

men and women. Unit runs, however, do not.

A-1

APPENDIX B

POSITIVE PROFILE FORM

Figure B-1

B-1

APPENDIX C

PHYSICAL FITNESS LOG

a diary of

Soldiers can use a physical fitness log to record their fitness goals. The log will serve as

how well they achieve them. Fitness goals are determined before the training begins. The results should

closely parallel or exceed the unit’s goals. While this is not a requirement, the log may also be used by

commanders and supervisors as a record of physical fitness training. Figure C-1 shows an example of a

physical fitness log that could be reproduced locally.

Figure C-1

C-1

APPENDIX D

STATIONARY BICYCLE TEST

Only stationary bicycles which can be calibrated and which have mechanically adjustable resistances may

be used to test profiled soldiers on the 6.2-mile (l O-kilometer), alternate APFT event. Therefore, the event

supervisor or scorer must be sure that the stationary bicycle can be accurately adjusted to ensure that the

soldier pedals against the correct resistance (force) of 2 kiloponds or 20 newtons. If the stationary bicycle

cannot be properly calibrated and adjusted, the soldier may end up pedalling against a resistance which is

too great or not great enough. In either case, the test would not provide an accurate indication of the soldier’s

level of cardiorespiratory fitness.

The best type of stationary bicycle for testing has the following features:

• Calibration adjustment.

• Adjustable resistance displayed in kiloponds or newtons.

• Odometer which accurately measures the distance traveled in either miles or tenths of miles or in

kilometers and tenths of kilometers.

Examples of stationary bicycles which meet the above criteria are the mechanically braked Bodyguard

990 and Monark 868. Such bicycles can be used to accurately measure a person’s rate of work or the total

amount of work. They are often called bicycle ergometers.

If the stationary bicycle has an odometer, the soldier must pedal 6.2 miles (10.0 kilometers or 10,000

meters) against a resistance set at 2 kiloponds or 20 newtons. The test is completed when the soldier pedals

6.2 miles (10.0 kilometers). He receives a “Go” if he is below or at the time allotted for his particular age

group and gender. Care should be taken to ensure that, when using a stationary bicycle which measures

distance in kilometers, the test is ended at 10 kilometers, not 6.2 kilometers.

There are many electrically operated, stationary bicycles (EOSBS) on the market and in gymnasiums on

Army installations. Most of them are designed for physical fitness training. Only a limited number of EOSB

models are designed to accurately assess a person’s energy expenditure during exercise. Such EOSBS are

relatively expensive and are generally found in medical and scientific laboratories. Very few, if any, are

found in gymnasiums on Army installations.

Because most of the more common training EOSBS were not designed to accurately assess energy

expenditure, they should not be used for the alternate, cardiorespiratory APFT event.

For the sake of accuracy and ease of administration, soldiers designated to be tested on either of the two

bicycle protocols should be tested using a moving bicycle IAW the guidelines provided elsewhere in this field

manuel. If the mechanical y- braked Bodyguard 990 or Monark 868 is used, however, the tester must ensure

that the equipment has been properly calibrated prior to each test.

D-1

D-2

APPENDIX E

SELECTING THE RIGHT RUNNING SHOE

Choosing a running shoe that is suitable for your particular type of foot can help you avoid some common

running- related injuries. It can also make running more enjoyable and let you get more mileage out of your

shoes.

Shoe manufacturers are aware that, anatomically, feet usually fall into one of three categories. Some

people have “floppy” feet that are very “loose- jointed.” Because feet like this are too mobile, they “give”

when they hit the ground. These people need shoes that are built to control the foot’s motion. At the other

extreme are people with “rigid” feet. These feet are very tight-jointed and do not yield enough upon impact.

To help avoid impact-related injuries, these people need shoes that cushion the impact of running. Finally,

the third type, or normal foot, falls somewhere between mobile and rigid. This type of foot can use any

running shoe that is stable and properly cushioned. Use the chart at Figure E-1 to help you determine what

kind of foot you have. Then, read the information on special features you should look for in a shoe.

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

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

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

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

• Buy a training shoe, not a racing shoe.

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

Also, be sure to try on both shoes.

• Look at more than one model of shoe.

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

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

shoes.

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

following:

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

is perpendicular to the sole of the shoe.

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

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

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

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

500 to 700 miles even if they show little wear.

E-1

Figure E-1

E-2

F-2

APPENDIX G

PERCEIVED EXERTION

The heart rate has traditionally been used to estimate exercise intensity. However, evidence shows that

a person’s own perception of the intensity of his exercise can often be just as accurate as the heart rate in

gauging his exercise intensity.

The scale in Figure G-1 lets a soldier rate his degree of perceived exertion (PE). This scale consists of

. .

numerical ratings for physical exercise followed by their associated descriptive ratings.

Figure G-1

To judge perceived exertion, estimate how difficult it feels to do the exercise. Do not be concerned

with any one single factor such as shortness of breath or work intensity. Instead, try to concentrate on

the total inner feeling of exertion.

Multiplying the rating of perceived exertion by 10 roughly approximates the heart rate during exercise.

For example, a PE of 14, when multiplied by 10, equals 140.

Most soldiers with THRs between 130 and 170 BPM would exercise between a PE of 13 (somewhat

hard) and 17 (very hard).

Although either percent of maximum heart rate or perceived exertion may be used during exercise,

the most valid method for calculating THR is percent HRR.

G-1

APPENDIX H

THE MAJOR SKELETAL MUSCLES OF THE HUMAN BODY

Figure H-1

The iliopoas muscle (a hip flexor) cannot be seen as it lies beneath other muscles. It attaches to the

lumbar vertebrae and the femur.

H-1

GLOSSARY

AC

AGR

A IT

APFT

AR

ARNG

ARTEP

ATP

BCT

BDU

BPM

BT

BTMS

c

CAD

CPR

CPT

CR

CVSP

DA

DOD

EDRE

EIB

EOSB

F

FITT

FM

FTX

HDL

HQ

HQDA

HRR

ID

IET

IG

kph

Section 1: Acronyms and Abbreviations

Active Component

ability group run

advanced individual training

Army Physical Fitness Test

Army regulation

Army National Guard

Army Training and Evaluation Program

adenosine triphosphate

basic combat training

battle dress uniform

beats per minute

basic training

Battalion Training Management System

centigrade

coronary artery disease

cardiopulmonary resuscitation

captain

cardiorespiratory

cardiovascular screening program

Department of the Army

Department of Defense

emergency deployment readiness exercise

Expert Infantryman Badge

electrically operated, stationary bicycle

Fahrenheit

frequency, intensity, time, type

field manual

field training exercise

high-density lipoprotein

headquarters

Headquarters, Department of the Army

heart rate reserve

identification

initial entry training

inspector general

kilometers per hour

Glossary-1

lat

LCE

LDL

MACOM

MEDDAC

METL

MFT

MHR

min

MOS

MPH

MRDA

MRE

NCO

NCOIC

NGR

No.

OIC

OST

OSUT

Pam

PE

PNF

PRE

PT

pts

PU

RC

rep

RHR

RICE

RM

ROTC

sec

SCUBA

SDT

SOP

SU

TB med

TDA

THR

TM

TOE

TRADOC

TS

TSP

latissimus dorsi

load-carrying equipment

low-density lipoprotein

major Army command

medical department activity

mission-essential task list

master fitness trainer

maximum heart rate

minute(s)

military occupational specialty

miles per hour

military recommended dietary allowance

meal, ready to eat

noncommissioned officer

noncommissioned officer in charge

National Guard regulation

number

officer in charge

one-station training

one-station unit training

pamphlet

perceived exertion

proprioceptive neuromuscular facilitation

partner-resisted exercise

physical training

points

push-up

Reserve Component

repetition

resting heart rate

rest, ice, compression, elevation

repetition maximum

Reserve Officers’ Training Corps

second(s)

self-contained underwater breathing apparatus

self development test

standing operating procedure

sit-up

technical bulletin, medical

table of distribution and allowances

training heart rate

technical manual

table of organization and equipment

U.S. Army Training and Doctrine Command

timed set

training support package

Glossary-2

U.S.

United States

USAPFS United States Army Physical Fitness School

USAR United States Army Reserve

V02maxmaximum oxygen consumption per minute

WBGTI

wet bulb globe temperature index

WCF

windchill factor

Section II: Terms

extension

An increase in the angle between two bones in which a straightening movement occurs; the opposite

of flexion. For example, extension of the elbow involves an increase in the angle formed by the upper

and lower arm as the arm straightens at the elbow.

flexion

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

For example, flexion of the elbow involves a decrease in the angle formed by the lower and upper arm as

the arm bends at the elbow.

Glossary-3

REFERENCES

SOURCES USED

These are the sources quoted or paraphrased in this publication.

ARMY REGULATIONS (ARs)

15-6 Procedures for Investigating Officers and Boards of Officers. May 1988.

30-1 The Army Food Service Program. January 1985.

350-15 Army Physical Fitness Program. November 1989.

385-55 Prevention of Motor Vehicle Accidents. March 1987.

OTHER ARMY PUBLICATIONS

DOD Directive 1308.1 Physical Fitness and Weight Control Program. April 1981.

FM 21-18 Foot Marches. June 1990.

DOCUMENTS NEEDED

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

ARMY REGULATIONS (ARs)

40-501 Standards of Medical Fitness. July 1987.

600-8-2 Suspension of Favorable Personnel Actions (Flags). October 1987.

600-9 The Army Weight Control Program. September 1986.

600-63

Army Health Promotion. November 1987.

OTHER ARMY PUBLICATIONS

FM 25-100 Training the Force. November 1988.

NGR 40-501 Medical Examination for Members of the Army National Guard. October 1981.

TRADOC Reg 350-6 Initial Entry Training (IET) Policies and Administration. August 1989.

READINGS RECOMMENDED

These readings contain relevant supplemental information.

DEPARTMENT OF THE ARMY PAMPHLETS (DA Pares)

28-9 Unit Level Recreational Sports. June 1973.

350-15

Commander’s Handbook on Physical Fitness. October 1982.

350-18 The Individual’s Handbook on Physical Fitness. May 1983.

350-22 You and the Army Physical Fitness Test (APFT). September 1987.

351-4 Army Formal Schools Catalog. August 1991.

References-1

FIELD MANUALS (FMs)

21-150 Combative. December 1971.

22-5 Drill and Ceremonies. December 1986.

31-70 Basic Cold Weather Manual. April 1968.

OTHER ARMY PUBLICATIONS AND MATERIALS

AR 215-1 Administration of Army Morale, Welfare, and Recreation. February 1984.

DA Form 705 Army Physical Fitness Test Scorecard. May 1987.

DA Form 3349 Physical Profile. May 1986.

Folio No. 1 “Training Facilities,” Corps of Engineers Drawing No. 28-13-95. Directorate of

Facilities Engineering.

SB 10-260 Master Menu. December 1989.

TB Med 507 Occupational and Environmental Health Prevention, Treatment, and Control of

Heat Injury. July 1980.

TSP Physical Fitness Training - Total Fitness. July 1987.

TRAINING VIDEO TAPES (TVTS)

8-103 Standards for Determining Body Fat. 1986.

21-76 Army Physical Fitness Test (APFT). 1986.

21-191

Administration of the APFT. 1988.

21-192 Partner-Resisted Exercises (PRE). 1987.

21-218 Flexibility: The Truth About Stretching. 1989.

21-203 Push-up/Sit-up Improvement. 1988.

References-2

INDEX

This is a topical index organized alphabetically. Citations are to paragraph numbers.

ability group running

advanced individual training, 1-10

aerobic exercises; see exercises, aerobic

aerobic fitness; see fitness, cardiorespiratory

aquatic exercise, 8-19 through 8-22

Army Physical Fitness Test (APFT), 14-1 through 14-27

ability group running to prepare for, 1-10

administration of, 14-2 through 14-8

alternate events for, 14-20 through 14-27

cardiovascular screening program for, 14-1

command functions relating to, 1-2, 3

duties of test personnel for, 14-8, 9

evaluation of, 1-14, 15; 14-1

failures, 1-12

procedures for testing, 14-10, 11

profiles in regard to, 14-20; see also profile

push-up as an event in, 14-11 through 14-14

results of, 14-18, 19

scorecard for, 14-3 through 14-7

scores above maximum in, 14-19

sequence of, 14-11 through 14-18

site of, 14-9, 10

sit-up as an event in, 14-14 through 14-16

two-mile run as an event in, 14-17, 18

bicycle test (APFT event), 14-24 through 14-26

bicycle ergometer test, stationary (APFT event), 14-22 through 14-24; D-O

bicycling; see cycling

body composition, 1-3; 5-0, 1; see also overweight soldiers

broom-ball hockey, 9-11, 12

calisthenics, 7-7 through 7-17

cardiorespiratory fitness; see fitness, cardiorespiratory

circuits designing of, 7-2, 3

types of, 7-1

circuit training, 7-1 through 7-6

sample circuits for, 7-3 through 7-6

variables in, 7-1, 2

competitive fitness activities, 9-1 through 9-18

cool-down, 1-7; 4-3; 8-22

cross-country skiing, 2-15

cycling, 2-14

Index-1

dehydration, 6-5; 12-3

diet; see weight, diet and exercise

drills conditioning, 7-17

grass, 7-17 through 7-22

guerilla, 7-23 through 7-26

log, 8-13 through 8-18

rifle, 8-11, 12

endurance

cardiorespiratory; see fitness, cardiorespiratory

muscular; see muscular endurance and strength

environmental considerations, 12-0 through 12-4

air pollution, 12-4

altitude, 12-4

cold environments, 12-2, 3

dehydration, 12-3

frostbite, 12-3

heat injuries and symptoms, 12-1

hot, humid environments, 12-1, 2

hydration guidelines, 12-2

hypothermia, 12-2

temperature regulation, 12-0, 1

windchill factor, 12-3

exercise principles, 1-4; 10-12, 13

exercises; see also drills

acquatic, 8-19 through 8-22

aerobic, 2-0, 2-6 through 2-16

aerobic (alternate forms), 2-13 through 2-13

calisthenic, 7-7 through 7-17

conditioning drills; see drills, conditioning

cool-down after, 1-7; 4-3

flexibility, 1 -3; 4-1 through 4-17

guerilla; see drills, guerilla

injuries related to, 13-1, 2

muscle strengthening, 3-3 through 3-9

muscular training chart, 3-36

partner-resisted, 3-13 through 3-20

rhythmic (with music), 2-15, 16

warm-up before, 1-7; 4-2

with equipment, 3-21 through 3-35

without special equipment, 3-12

Fartlek training; see running, Fartlek training

fat body, 1-12, 13; 5-0, 1; see also overweight soldiers

saturated, 6-3

Index-2

fitness cardiorespiratory (aerobic), 1 -3; 2-0 through 2-16

components of, 1-3, 4

conditioning phases for, 1-7 through 1 -9; 3-6, 7

muscular, 3-1

fitness programs; see unit program

fitness programs, types of

advanced individual training (AIT), 1-10

individual, 1-11

initial entry training (IET), 1-10; 11-0, 1

special, 1-11, 12

TOE and TDA units, 1-11

unit, 1-9, 10

FITT factors, 1-4 through l-7; 2-1 through 2-6; 4-2

flexibility, 1-3; 4-1 through 4-17

flexibility exercises; see exercises, flexibility

fluid intake, 6-5, 6; 12-1

frequency, intensity, time, type; see FITT factors

grass drills; see drills, grass

guerilla drills; see drills, guerilla

handball and racquet sports, 2-15

heart rate, components of

heart rate reserve (HRR), 1-6, 8; 2-3 through 2-6

maximum heart rate (MHR), 2-2

resting heart rate (RHR), 2-3, 4

training heart rate (THR), 1-6, 8; (calculation) 2-2 through 2-6

initial entry training (IET), 1-1, 10, 15; 11-0, 1

injuries, 2-6, 7; 7-7, 8; 13-1, 2

interval training; see running, interval training

intramural, 9- I through 9-5

log drills; see drills, log

master fitness trainer (MFT), 1-1, 2, 3, 9, 12, 13

maximum heart rate; see heart rate, maximum

muscle groups, 3-9 through 3-11

muscle contractions (types), 3-1, 2

muscular endurance and strength, 1-3; 3-1 through 3-36

age as a factor in, 1-13, 14

exercise programs for, 3-12 through 3-36

exercise selection for, 3-6

principles of, 3-2 through 3-5

key points regarding, 3-12

training for, 1-5 through 1-7, 9, 13; 3-1 through 3-36

nine-ball soccer, 9-5 through 9-8

nutrition

and fitness, 6-0 through 6-6

for optimal physical performance, 6-3 through 6-6

guidelines, 6-0 through 6-3

in the field, 6-6

Index-3

obstacle courses, types of

conditioning, 8-2 through 8-6

confidence, 8-6 through 8-10

safety precautions for using, 8-1, 2

olympics; see unit olympics

orienteering, 9-13 through 9-16

overweight soldiers, 1-12, 13; see also fat, body

partner-resisted exercise; see exercises, partner-resisted

perceived exertion, G-1

phases of conditioning; see fitness, conditioning phases

physical fitness log, C-O

positive profile form, B-1

principles of exercise; see exercise principles

profiles, 1-13; 14-20; B-1

push-up; see APFT, push-up

pushball, 9-7, 8

pushball (strategy), 9-8 through 9-11

resistance training; see strength training

rest, ice, compression, and elevation (RICE), 13-1

resting heart rate; see heart rate, resting

rifle drills; see drills, rifle

road marches, 2-11, 12; 11-1

rope skipping, 2-15

runningcross-country, 2-10

Fartlek training, 2-9

injuries; see injuries

interval training, 2-8, 9

last-man-up, 2-10

shoes; see shoes, running

technique, 2-6

safety, 1-15; 3-6; 7-7; 8-1, 2; 9-16; 11-0, 1

sexual differences, A-1, 2

shoes, running (how to select), E-1, 2

sit-up; see APFT, sit-up

soccer; see nine-ball soccer

speed play; see running, Fartlek training

strategy pushball; see pushball (strategy)

strength training; see muscular endurance and strength, training

stretching; see flexibility and exercises, flexibility

swim test (APFT event), 14-21, 22

swimming, 2-14; see also exercise, aquatic

training heart rate; see heart rate, training

two-mile run; see APFT, two-mile run

Index-4

unit olympics, 9-17, 18

unit program

activities and games for, 9-5 through 9-16

development of, 10-1 through 10-13

evaluation of, 1-14, 15

sample of, 10-5 through 10-12

types of, 1-10, 11

VO2max, calculation of, F-1, 2

walk (APFT event), 14-26, 27

walking, 2-14, 15

warm-up, 1-7; 4-2; 8-19

weight (body); see also nutrition and fitness

Army standards for, 5-0, 1

diet and exercise for proper, 5-1

methods for evaluating, 5-0, 1

programs for overweight soldiers, 1-12, 13

Index-5

FM 21-20

30 SEPTEMBER 1992

By Order of the Secretary of the Army

GORDON R. SULLIVAN

General, United States Army

Chief of Staff

Official:

MILTON H. HAMILTON

Administrative Assistant to the

Secretary of the Army

02361

DISTRIBUTION:

Active Arm y, USAR and ARNG: To be distributed In accordance with DA Form 12-11E,

requirements for FM 21-20, Physical Fitness Training (Qty rqr block no. 0165).

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

PIN: 007192-001