US Army Physical Fitness Training Manual
TABLE OF CONTENTS (CONT.)PAGEPAGECHAPTER 13 INJURIESTypical Injuries Associated withPhysical Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13-1Other Factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13-2CHAPTER 14 ARMY PHYSICAL FITNESS TESTMethods of Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-1Over-Forty Cardiovascular ScreeningProgram . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-lOverview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .l4-2Test Administration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .l4-2Duties of Test Personnel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-8Test Site . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .i4-9Test Procedures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .l4-10Test Sequence. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .l4-11Test Results. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .l4-18Scores Above Maximum . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-19Temporary Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-20Permanent Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-20Alternate Events . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-20APPENDIX BPOSITIVE PROFILE FORM . . . . . . . . . . . . . . . . . . . B-0APPENDIX CPHYSICAL FITNESS LOG . . . . . . . . . . . . . . . . . . . . C-IAPPENDIX DSTATIONARY BICYCLE TEST . . . . . . . . . . . D-OAPPENDIX ESELECTING THE RIGHTRUNNING SHOE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .E-1APPENDIX FCALCULATION OF V02MAX . . . . . . . . . . . . . . . F-1APPENDIX GPERCEIVED EXERTION . . . . . . . . . . . . . . . . . . . . . . .G-1APPENDIX HTHE MAJOR SKELETAL MUSCLESOF THE HUMAN BODY . . . . . . . . . . . . . . . . . . . . . . H-OGLOSSARY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Glossary-1REFERENCES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . References-O. . .APPENDIX APHYSIOLOGICAL DIFFERENCESBETWEEN THE SEXES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .A-OiiINDEX. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . I.ndex-O
PrefaceOn 5 July 1950, U.S. troops, who were unpreparedfor the physical demands of war, were sent to battle. Theearly days of the Korean war were nothing short ofdisastrous, as U.S. soldiers were routed by a poorlyequipped, but well-trained, North Korean People’s Army.As American soldiers withdrew, they left behindwounded comrades and valuable equipment theirtraining had not adequately prepared them to carryheavy loads.The costly lessons learned by Task Force Smith inKorea are as important today as ever. If we fail toprepare our soldiers for their physically demandingwartime tasks, we are guilty of paying lip service to theprinciple of “Train as you fight.” Our physical trainingprograms must do more for our soldiers than just getthem ready for the semiannual Army Physical FitnessTest (APFT’).FM 21 -20 is directed at leaders who plan andconduct physical fitness training. It provides guidelinesfor 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 canalso be used as a source book by all soldiers. FM 21-20 was written to conform to the principles outlined inFM 25-100, Training the Force.The benefits to be derived from a good physical fitness program are many. It can reduce the number ofsoldiers on profile and sick call, invigorate training, and enhance productivity and mental alertness. A goodphysical 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 Form2028 (Recommended Changes to Publications and Blank Forms) directly to Headquarters, US Army InfantryCenter, US Army Physical Fitness School (ATZB-PF), Fort Benning, GA31905-5000.Unless this publication states otherwise, masculine nouns and pronouns do not refer exclusively to men.i i i
Components of physicalfitness include weightcontrol, diet, nutrition,stress management, andspiritual and ethicalfitness.A soldier’s level of physical fitness'has a direct impact on his combatreadiness. The many battles in whichAmerican troops have fought underscore the important role physical fitness plays on the battlefield. Therenewed nationwide interest in fitnesshas been accompanied by many research studies on the effects of regularparticipation in sound physical fitnessprograms. The overwhelming conclusion is that such programs enhance aperson’s quality of life, improve productivity, and bring about positivephysical and mental changes. Not onlyare physically fit soldiers essential tothe Army, they are also more likely tohave enjoyable, productive lives.This chapter provides an overviewof fitness. It defines physical fitness,outlines the phases of fitness, anddiscusses various types of fitness programs and fitness evaluation. Commanders and leaders can use this information to develop intelligent, combatrelated, physical fitness programs.Physical fitness, the emphasis ofthis manual, is but one component oftotal fitness. Some of the “others areweight control, diet and nutrition,stress management, dental health, andspiritual and ethical fitness, as well asthe avoidance of hypertension, substance abuse, and tobacco use. Thismanual is primarily concerned withissues relating directly to the development and maintenance of the fivecomponents of physical fitness.The Army’s physical fitness training program extends to all branches ofthe total Army. This includes theUSAR and ARNG and encompasses allages and ranks and both sexes. Itspurpose is to physically condition allsoldiers throughout their careers beginning with initial entry training (IET).It also includes soldiers with limitingphysical profiles who must also participate in physical fitness training.Commanders and leaders must ensure that all soldiers in their unitsmaintain the highest level of physical1-1fitness in accordance with this manualand with AR 350-15 which prescribespolicies, procedures, and responsibilities for the Army physical fitnessprogram.Leadership ResponsibilitiesEffective leadership is critical tothe success of a good physical trainingprogram. Leaders, especially seniorleaders, must understand and practicethe new Army doctrine of physical fitness. They must be visible and activeparticipants in physical training programs. In short, leaders must lead PT!Their example will emphasize theimportance of physical fitness trainingand will highlight it as a key elementof the unit’s training mission.Leaders must emphasize the valueof physical training and clearly explain the objectives and benefits of theMaster Fitness Trainersprogram.(MFTs), graduates of a special coursetaught by the U.S. Army PhysicalFitness School, can help commandersdo this. However, regardless of thelevel of technical experience MFTshave, the sole responsibility for goodprograms rests with leaders at everylevel.A poorly designed and executedphysical fitness program hurts morale.A good program is well planned andorganized, has reasonable yet challenging requirements, and is competiIt also hastive and progressive.command presence at every level withleaders setting the example for theirsoldiers.Leaders should also continually assess their units to determine whichspecific components of fitness theylack. Once they identify the shortcomings, they should modify theirprograms to correct the weaknesses.Leaders should not punish soldierswho fail to perform to standard.Punishment, especially excessive repetitions or additional PT, often doesmore harm than good. Leaders must
plan special training to help soldierswho need it. The application of soundleadership techniques is especiallyimportant in bringing physically deficient soldiers up to standard.‘COMMAND FUNCTIONSCommanders must evaluate the effectiveness of physical fitness trainingand ensure that it is focused on theunit’s missions. They can evaluate itseffectiveness by participating in andobserving training, relating their fitness programs to the unit’s missions,and analyzing individual and unit APFTperformance.Leaders should regularly measurethe physical fitness level of everysoldier to evaluate his progress and determine the success of the unit’s program.Commanders should assure thatqualified leaders supervise and conduct fitness training and use theirMFTs, for they have received comprehensive training in this area.Leaders can learn about fitness training in the following ways: Attend the four-week MFT courseor one-week Exercise LeadersCourse. Request a fitness workshop fromthe Army Physical Fitness School. Become familiar with the Army'sfitness publications. Important examples include this manual, AR350-15, and DA Pamphlets 350-15,350-18, and 350-22.Commanders must provide adequatefacilities and funds to support a program which will improve each soldier’slevel of physical fitness. They mustalso be sure that everyone participates,since all individuals, regardless of rank,age, or sex, benefit from regular exercise. In some instances, leaders willneed to make special efforts to overcome recurring problems which interfere with regular training.Leaders must also make special efforts to provide the correct fitnesstraining for soldiers who are physically substandard. “Positive profiling”(DA Form 3349) permits and encourages profiled soldiers to do as much asthey can within the limits of theirprofiles. Those who have been awayfrom the conditioning process becauseof leave, sickness, injury, or travelmay also need special consideration.Commanders must ensure that thetime allotted for physical fitness training is used effectively.Training times is wasted by the following: Unprepared or unorganized leaders. Assignment fo a group which us toolarge for one leader. Insufficient training intensity: itwill result in no improvement. Rates of progression that are tooslow or too fast. Extreme faomality that usuallyemphasizes form over substance.An example would be too manyunits runs at slow paces or "dailydozen" activities that look impressive but do not result in impovement. Inadequate facilities which causelong waiting periods between exercises during a workout and/or between workouts. Long rest periods which interferewith progress.To foster a positive attitude, unitleaders and instructors must be knowledgeable, understanding, and fair, butThey must recognizedemanding.individual differences and motivatesoldiers to put forth their best efforts.However, they must also emphasizetraining to standard. Attaining a highlevel of physical fitness cannot bedone simply by going through the motions. Hard training is essential.Commanders must ensure that leade r s a r e familiar with approved1-2Commanders mustensure that the timealloted for physicalfitness training is usedeffectively.
techniques, directives, and publications and that they use them. The objective of every commander should beto incorporate the most effective methods of physical training into a balancedprogram. This program should resultin the improved physical fitness oftheir soldiers and an enhanced abilityto perform mission-related tasks.MFTs can help commanders formulate sound programs that will attaintheir physical training goals, but commanders must know and apply thedoctrine. However, since the responsibility for physical training is thecommander’s, programs must be basedon his own training objectives. Thesehe must develop from his evaluation ofthe unit’s mission-essential task list(METL). Chapter 10 describes thedevelopment of the unit’s program.MASTER FITNESS TRAINERSA Master Fitness Trainer (MFT) isa soldier who has completed either thefour-week active-component, twoweek reserve-component, or U.S.Military Academy’s MFT course work.Although called “masters,” MFTs aresimply soldiers who know about all aspects of physical fitness training andhow soldiers’ bodies function. Mostimportantly, since MFTs are taught todesign individual and unit programs,they should be used by commanders asspecial staff assistants for this purpose.MFTs can do the following: Assess the physical fitness levels ofindividuals and units. Analyze the unit's mission-relatedtasks and develop sound fitnesstraining programs to support thosetasks. Train other trainers to conduct sound,safe physical training. Understand the structure and function of the human body, especiallyas it relates to exercise.1-3Components of FitnessPhysical fitness is the ability to function effectively in physical work, training, and other activities and still haveenough energy left over to handle anyemergencies which may arise.The components of physical fitnessare as follows: Cardiorespiratory (CR) endurancethe efficiency with which thebody delivers oxygen and nutrientsneeded for muscular activity andtransports waste products from thecells. Muscular strength - the greatestamount of force a muscle or musclegroup can exert in a single effort. Muscular endurance - the ability ofa muscle or muscle group to perform repeated movements with asub-maximal force for extendedperiods of times. Flexibility-the ability to move thejoints (for example, elbow, knee) orany group of joints through anentire, normal range of motion. Body composition-the amount ofbody fat a soldier has in comparison to his total body mass.Improving the first three components of fitness listed above will havea positive impact on body compositionand will result in less fat. Excessivebody fat detracts from the other fitness components, reduces performance, detracts from appearance, andnegatively affects one’s health.Factors such as speed, agility, musclepower, eye-hand coordination, andeye-foot coordination are classified ascomponents of “motor” fitness. Thesefactors affect a soldier’s survivabilityon the battlefield. Appropriate training can improve these factors withinthe limits of each soldier’s potential.The Army’s fitness program seeks toimprove or maintain all the components of physical and motor fitness
through sound, progressive, missionspecific physical training for individuals and units.Principles of Exercise Adherence to certain basic exerciseprinciples is important for developingan effective program. The principlesof exercise apply to everyone at alllevels of physical training, from theOlympic-caliber athlete to the weekend jogger. They also apply to fitnesstraining for military personnel.These basic principles of exercisemust be followed: Regularity. To achieve a trainingeffect, a person must exercise often. One should strive to exerciseeach of the first four fitness components at least three times a week.Infrequent exercise can do moreharm than good. Regularity isalso important in resting, sleeping,and following a good diet.The intensity (how Progression.hard) and/or duration (how long)of exercise must gradually increase to improve the level of fitness.e Balance. To be effective, a program should include activities thataddress all the fitness components, since overemphasizing anyone of them may hurt the others. Variety. Providing a variety of activities reduces boredom and increases motivation and progress.Training must be Specificity.geared toward specific goals. Forexample, soldiers become betterrunners if their training emphasizes running. Although swimming is great exercise, it does notimprove a 2-mile-run time asmuch as a running program does. Recovery. A hard day of trainingfor a given component of fitnessshould be followed by an easiertraining day or rest day for thatcomponent and/or muscle group(s)to help permit recovery. Anotherway to allow recovery is to alternatethe muscle groups exercised everyother day, especially when trainingfor strength and/or muscle endurance.Overload. The work load of eachexercise session must exceed thenormal demands placed on the bodyin order to bring about a trainingeffect.FITT FactorsCertain factors must be part of anyfitness training program for it to beThese factors are Fresuccessful.quency, Intensity, Time, and Type.The acronym FITT makes it easier toremember them. (See Figure 1- 1.)FREQUENCYArmy Regulation 350-15 specifiesthat vigorous physical fitness trainingwill be conducted 3 to 5 times perweek. For optimal results, commanders must strive to conduct 5 days ofphysical training per week. Ideally, atleast three exercise sessions for CRfitness, muscle endurance, musclestrength, and flexibility should beperformed each week to improve fitness levels. Thus, for example, toobtain maximum gains in muscularstrength, soldiers should have at leastthree strength-training sessions perweek. Three physical activity periodsa week, however, with only one sessioneach of cardiorespiratory, strength,and flexibility training will not improve any of these three components.With some planning, a training program for the average soldier can bedeveloped which provides fairly equalemphasis on all the components ofphysical fitness. The following training program serves as an example.In the first week, Monday, Wednesday, and Friday are devoted to CRfitness, and Tuesday and Thursday aredevoted to muscle endurance andstrength. During the second week, the1-4Factors for a successfultraining program areFrequency, Intensity,Time, and Type;"FITT".
Figure 1-1training days are flip-flopped: muscleendurance and strength are trained onMonday, Wednesday, and Friday, andCR fitness is trained on Tuesday andThursday.Stretching exercises aredone in every training session to enhance flexibility. By training continuously in this manner, equal emphasis1-5can be given to developing muscularendurance and strength and to CRfitness while training five days perweek.If the unit’s mission requires it,some muscular and some CR trainingcan be done during each daily trainingsession as long as a “hard day/recovery
day” approach is used. For example, ifa unit has a hard run on Monday,Wednesday, and Friday, it may alsochoose to run on Tuesday and Thursday. However, on Tuesday and Thursday the intensity and/or distance/timeshould be reduced to allow recovery.Depending on the time available foreach session and the way trainingsessions are conducted, all componentsof fitness can be developed using athree-day-per-week schedule. However, a five-day-per-week program ismuch better than three per week. (SeeTraining Program in Chapter 10.)Numerous other approaches can betaken when tailoring a fitness programto meet a unit’s mission as long as theprinciples of exercise are not violated.Such programs, when coupled withgood nutrition, will help keep soldiersfit to win.!NTENSITYTraining at the right intensity is thebiggest problem in unit programs. Theintensity should vary with the type ofexercise being done. Exercise for CRdevelopment must be strenuous enoughto elevate the heart rate to between 60and 90 percent of the heart rate reserve(HRR). (The calculation of percentHRR is explained in Chapter 2.) Thosewith low fitness levels should startexercising at a lower training heartrate (THR) of about 60 percent ofHRR.For muscular strength and endurance, intensity refers to the percentageof the maximum resistance that is usedfor a given exercise. When determining intensity in a strength-trainingprogram, it is easier to refer to a“repetition maximum” or “RM.” Forexample, a 1O-RM is the maximumweight that can be correctly lifted 10times. An 8-12 RM is the weight thatcan be lifted 8 to 12 times correctly.Doing an exercise “correctly” meansmoving the weight steadily and withproper form without getting help fromother muscle groups by jerking, bending, or twisting the body. For theaverage person who wants to improveboth muscular strength and endurance,an 8-12 RM is best.The person who wants to concentrate on muscular strength should useweights which let him do three to sevenrepetitions before his muscles fatigue.Thus, for strength development, theweight used should be a 3-7 RM. Onthe other hand, the person who wantsto concentrate on muscular enduranceshould use a 12 RM. When using a 12 RM as the training intensity, the morerepetitions performed per set, overtime, the greater will be the improvement in muscular endurance. Conversely, the greater the number ofrepetitions performed, the smaller willbe the gains in strength. For example,a person who regularly trains with aweight which lets him do 100 repetitions per exercise (a 1OO-RM) greatlyincreases his muscular endurance butminimally improves his muscularstrength. (See Chapter 3 for information on resistance training.)All exercise sessions should includestretching during the warm-up andcool-down. One should stretch sothere is slight discomfort, but nopain, when the movement is takenbeyond the normal range of motion.(See Chapter 4 for information onstretching.)TIMELike intensity, the time spent exercising depends on the type of exercisebeing done. At least 20 to 30 continuous minutes of intense exercise must beused in order to improve cardiorespiratory endurance.For muscular endurance and strength,exercise time equates to the number ofrepetitions done.For the averagesoldier, 8 to 12 repetitions with enoughresistance to cause muscle failureimproves both muscular endurance andstrength. As soldiers progress, they1-6All exercises sessionsshould includestretching duringthe warm-up and cooldown.
will make better strength gains bydoing two or three sets of each resistance exercise.Flexibility exercises or stretchesshould be held for varying times depending on the objective of the session.For warming-up, such as before a run,each stretch should be held for 10 to 15seconds. To improve flexibility, it isbest to do stretching during the cooldown, with each stretch held for 30 to60 seconds. If flexibility improvementis a major goal, at least one session perweek should be devoted to developingit.TYPEType refers to the kind of exerciseperformed. When choosing the type,the commander should consider theprinciple of specificity. For example,to improve his soldiers’ levels of CRfitness (the major fitness component inthe 2-mile run), he should have themdo CR types of exercises. These arediscussed in Chapter 2.Ways to train for muscular strengthand endurance are addressed in Chapter 3, while Chapter 4 discusses flexibility. These chapters will help commanders design programs which aretailor-made to their soldiers’ needs.The basic rule is that to improveperformance, one must practice theparticular exercise, activity, or skill hewants to improve. For example, to begood at push-ups, one must do pushups. No other exercise will improvepush-up performance as effectively.Warm-up and Cool-DownOne must prepare the body beforetaking part in organized PT, unit sportscompetition, or vigorous physical activity. A warm-up may help preventinjuries and maximize performance.The warm-up increases the body’sinternal temperature and the heart rate.The chance ofgetting injureddecreases when the heart, muscles,1-7ligaments, and tendons are properlyprepared for exertion. A warm-upshould include some running-in-placeor slow jogging, stretching, and calisthenics. It should last five to sevenminutes and should occur just beforethe CR or muscular endurance andstrength part of the workout. After aproper warm-up, soldiers are readyfor a more intense conditioning activity.Soldiers should cool down properlyafter each exercise period, regardlessof the type of workout. The cooldown serves to gradually slow theheart rate and helps prevent pooling ofthe blood in the legs and feet. Duringexercise, the muscles squeeze the bloodthrough the veins. This helps returnthe blood to the heart. After exercise,however, the muscles relax and nolonger do this, and the blood canaccumulate in the legs and feet. Thiscan cause a person to faint. A goodcool-down will help avoid this possibility.Soldiers should walk and stretchuntil their heart rates return to lessthan 100 beats per minute (BPM) andheavy sweating stops. This usuallyhappens five to seven minutes afterthe conditioning session.Phases ofFitness ConditioningThe physical fitness training program is divided into three phases:preparatory, conditioning, and mainThe starting phases fortenance.different units or individuals varydepending on their age, fitness levels,and previous physical activity.Young, healthy persons may be ableto start with the conditioning phase,while those who have been exercisingregularly may already be in the maintenance phase. Factors such as extended field training, leave time, andillness can cause soldiers to drop froma maintenance to a conditioning phase.
Persons who have not been active,especially if they are age 40 or older,should start with the preparatory phase.Many soldiers who fall into this category may be recovering from illness orinjury, or they may be just out of highschool. Most units will have soldiers inall three phases of training at the sametime.PREPARATORY PHASEThe preparatory phase helps boththe cardiorespiratory and muscularsystems get used to exercise, preparingthe body to handle the conditioningphase. The work load in the beginningmust be moderate. Progression from alower to a higher level of fitnessshould be achieved by gradual, plannedincreases in frequency, intensity, andtime.Initially, poorly conditioned soldiers should run, or walk if need be,three times a week at a comfortablepace that elevates their heart rate toabout 60 percent HRR for 10 to 15minutes. Recovery days should beevenly distributed throughout the week,and training should progress slowly.Soldiers should continue at this or anappropriate level until they have noundue fatigue or muscle soreness theTheyday following the exercise.should then lengthen their exercisesession to 16 to 20 minutes and/orelevate their heart rate to about 70percent HRR by increasing their pace.To be sure their pace is faster, theyshould run a known distance and try tocover it in less time. Those who feelbreathless or whose heart rate risesbeyond their training heart rate (THR)while running should resume walkinguntil the heart rate returns to the correct training level. When they canhandle an intensity of 70 percent HRRfor 20 to 25 minutes, they should beready for the next phase. Chapter 2shows how to determine the THR, thatis, the right training level during aerobic training.The preparatory phase for improving muscular endurance and strengththrough weight training should starteasily and progress gradually. Beginning weight trainers should select about8 to 12 exercises that work all thebody’s major muscle groups. Theyshould use only very light weights thefirst week (that is, the first two to threeworkouts). This is very important, asthey must first learn the proper formfor each exercise. Light weights willalso help minimize muscle soreness anddecrease the likelihood of injury to themuscles, joints, and ligaments. Duringthe second week, they should use progressively heavier weights on eachresistance exercise. By the end of thesecond week (four to six workouts),they should know how much weightwill let them do 8 to 12 repetitions tomuscle failure for each exercise. Atthis point the conditioning phase begins.CONDITIONING PHASETo reach the desired level of fitness,soldiers must increase the amount ofexercise and/or the workout intensityas their strength and/or enduranceincreases.To improve cardiorespiratory endurance, for example, they must increase the length of time they run.They should start with the preparatoryphase and gradually increase the running time by one or two minutes eachweek until they can run continuouslyfor 20 to 30 minutes. At this point,they can increase the intensity untilthey reach the desired level of fitness.They should train at least three times aweek and take no more than two daysbetween workouts.For weight trainers, the conditioning phase normally begins during thethird week. They should do one set of8 to 12 repetitions for each of theselected resistance exercises. Whenthey can do more than 12 repetitions ofany exercise, they should increase the1-8Soldiers and unitsshould be encouraged toprogress beyondminimum requirements.
weight used on that exercise by aboutfive percent so they can again do only8 to 12 repetitions. This processcontinues throughout the conditioningphase. As long as they continue toprogress and get stronger while doingonly one set of each exercise, it is notnecessary for them to do more than oneset per exercise.When they stopmaking progress with one set, theyshould add another set on those exercises in which progress has slowed. Astraining progresses, they may want toincrease the sets to three to help promote further increases in strength and/or muscle mass.For maximum benefit, soldiers shoulddo strength training three times a weekwith 48 hours of rest between workoutsfor any given muscle group. It helps toperiodically do a different type ofexercise for a given muscle or musclegroup. This adds variety and ensuresbetter strength development.The conditioning phase ends when asoldier is physically mission-capableand all personal, strength-related goalsand unit-fitness goals have been met.MAINTENANCE PHASEThe maintenanc
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.
The staff of the U.S. Army Physical Fitness School (USAPFS) prepared this Standardized Physical Training Guide. The USAPFS is the Army proponent for physical fitness, responsible for developing the Army's physical training programs, researching the Army's physical fitness needs, and providing training support to soldiers and units. This
eric c. newman air force 2001-2009 george f. giehrl navy 1941-1945 f conrad f. wahl army 1952-1954 sidney albrecht . william c. westley jr. army 1954-1956 roland l. winters navy 1945-1946 michael a. skowronski army . joseph a. rajnisz army 1966-1971 james l. gsell army army army army army navy army navy air force army army
The U.S. Army recently proposed a new physical fitness test called the Army Combat Readiness Test (ACRT) to replace the three-decade-old Army Physical Fitness Test (APFT). Determining which physical fitness components are essential to performing well in the proposed ACRT can help U.S. Army Soldiers to attain the physical fitness required for .
1. Know the importance of physical fitness. 2. Know the measures of physical fitness. 3. Know how to plan and execute a physical fitness plan. Samples of Behavior/Main Points: 1. Define physical fitness and explain the difference between physical activity and exercise. 2. Identify the benefits of physical activity. 3.
Army Materiel Command (AMC) http://www.amc.army.mil/ AMCOM -Redstone Arsenal http://www.redstone.army.mil/ Association of the US Army (AUSA) http://www.ausa.org/ Army Center for Military History http://www.army.mil/cmh-pg/ Army Training Support Ctr http://www.atsc.army.mil/ CECOM http://www.monmouth.army.mil
Navy Physical Fitness Program . 1. Navy Policy on Physical Fitness . a. Physical fitness is a crucial element of mission performance and must be a part of every Sailor's life. Mission readiness and operational effectiveness are built on the physical fitness of the individual; therefore, all Navy personnel shall maintain personal physical .
22, Army Physical Readiness Training to plan and conduct physical training, there is currently no overarching Army doctrine that focuses specifically on individual or collective physical fitness as it relates to the Army's new Holistic Health and Fitness (H2F) program. As a result, commanders and staffs are often unable to implement effective .
Abstract . The aim of this paper is to build on the Pragmatic Stochastic Reserving Working Party’s first paper (Carrato, et al., 2016) and present an overview of stochastic reserving used with a one-year view of
