TSP

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CAPTAINS CAREER COURSE
LESSON PHYSICAL FITNESS
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TERMINAL LEARNING OBJECTIVE

• ACTION Implement a Total Physical Fitness
  Program.
• CONDITIONS Given FM 21-20, AR 350-1, chapter
  1-21 4-9 and AR 600-9.
• STANDARD Monitor your program to ensure that it
  is implemented IAW FM 21-20 and that it meets
  your units mission requirements.

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SAFETY, RISK, AND ENVIRONMENTAL CONCERNS

• Safety Requirements None
• Risk Assessment Level Low
• Environmental None

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PRIMARY REFERENCES

• FM 21-20, Physical Fitness Training
• AR 600-9, The Army Weight Control Program
• AR 350-1, Training Units

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PHYSICAL FITNESS

• Definition The ability to function effectively
  in physical work, training and other activities
  and still have enough energy left over to handle
  any emergencies which may arise.
• Functional Definition The ability of the body
  to meet present and future physical demands.

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COMPONENTS OF FITNESS

• Cardiorespiratory endurance.
• Muscular strength.
• Muscular endurance.
• Flexibility.
• Body composition.

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CARDIORESPIRATORY (CR) ENDURANCE
The efficiency with which the body delivers
oxygen and nutrients needed for muscular
activity and transports waste products
from the cells.
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MUSCULAR STRENGTH (MS)
The greatest amount of force that a muscle or
muscle groups can exert in a single effort.
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MUSCULAR ENDURANCE (ME)
The ability of a muscle or muscle group to
perform repeated movements with a sub-maximal
force for extended periods of time.
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FLEXIBILITY (FLEX)
The ability to move joints or any group of joints
through an entire, normal range of motion.
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BODY COMPOSITION(BC)
The amount of body fat the soldier has in
comparison to his/her total body mass.
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MOTOR EFFICIENCY
Combat Readiness
Physical Fitness
Motor Efficiency
Proper training to enhance the five components
previously mentioned will lead to a higher level
of physical fitness. The key element that
bridges the gap between physical fitness and
readiness is motor efficiency.
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MOTOR EFFICIENCY
The quality of movement performed by the body
through space.
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MOTOR EFFICIENCY DEVELOPMENT

• Coordination.
• Speed.
• Skill.
• Power.
• Kinesthetic Awareness.
• Posture.
• Balance.
• Agility.

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PRINCIPLES OF EXERCISE

• Progression.
• Regularity.
• Overload.
• Variety.
• Recovery.
• Balance.
• Specificity.

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PROGRESSION
The intensity (how hard) and/or duration (how
long) of exercise must gradually increase to
improve the level of fitness.
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REGULARITY

• Must exercise often
• Each of the first four components should be
  trained at least 3 times per week
• Infrequent exercise can do more harm than good
• Resting, sleeping, and good diet

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OVERLOAD
Exercise session must exceed normal demands
placed on the body in order to bring about
training effect.
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VARIETY

• Increases Motivation and Progress
• Reduces Boredom

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RECOVERY
Most neglected principle Absolutely necessary
when training for muscular strength/endurance
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BALANCE
Program must emphasize all fitness components
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SPECIFICITY
Training towards specific goals
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FITT FACTORS

• Frequency.
• Intensity.
• Time.
• Type.

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FREQUENCY

• How often?
• AR 350-1 states 3-5 times per week
• Optimal results in 5 times per week
• Allow 48hrs minimum and no more than 96hrs
  to recover an overloaded muscle.

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INTENSITY

• One of the largest problems in unit PT
• Must reach at least 60 to 90 percent of HRR for
  Cardiorespiratory fitness
• Strength training deals with repetition maximum
• 8 to 12 repetitions to improve both muscular
  strength and endurance
• 12 repetitions to improve muscular endurance

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Estimated Target Heart Rate Formula

• Maximum Heart Rate 220 - age MHR
• To figure a Training Heart Rate that is 80 of
  the estimated MHR
• x MHR THR
• Calculation
• 0.80 x 200 BPM 160 BPM

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Calculating training heart rate formula

• Determine Maximum heart rate 220 - Age MHR
• Determine Resting heart rate 30 second
  resting pulse x 2 RHR
• Determine Heart rate reserve MHR - RHR
  HRR
• Calculate Training heart rate
  ( x HRR) RHR THR / BPM

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Utilizing THR

• Should be reached within first 5 minutes
• Maintain 20 to 30 minutes
• Should return to normal range within 5 minutes
  after exercise period (60-90)

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TIME

• Depends on the type of exercise
• Cardiorespiratory at least 20 to 30 minutes
• Muscular strength and endurance TMF

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TYPE

• Refers to the kind of exercise performed
• Consider the principle of specificity
• One must practice the particular exercise,
  activity, or skill he wants to improve

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FITT FACTORS APPLIED TO PHYSICAL CONDITIONING
F
CRE MS ME 3 - 5 Times Weekly
70-90 MHR
TMF -Temporary Muscle Failure
I
ME- 12 reps, MSE-8-12 reps, MS- 3-7 reps
T
20 min.
Based on Sets and Reps
Running Cycling Rowing Road Marching Swimming
Free Weights Machines
Free Weights Machines Calisthenics Grass
Drills Rifle PT
T
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STRUCTURE OF A PT SESSION

• WARM UP
• THE MAIN WORKOUT
• COOL DOWN

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WARM - UP
-PREVENTS INJURIES -INCREASES BODY INTERNAL
TEMPERATURE AND HEART RATE -BEGIN WITH TWO MINUTE
WALK OR JOG FOLLOWED BY STRETCHING STRETCHING
SHOULD BE SPECIFIC TO THE TYPE OF CONDITIONING
EXERCISE YOU WILL PERFORM (IE. LEG STRETCHES FOR
RUNNING DAYS ETC.)
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CONDITIONING
-WHERE CARDIORESPIRATORY AND OR MUSCULAR
ENDURANCE AND STRENGTH IS DEVELOPED -SHOULD
REACH THR IN FIRST FIVE MINUTES
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COOL- DOWN
SERVES TO GRADUALLY SLOW THE HEART RATE AND
HELPS PREVENT POOLING OF BLOOD IN THE LEGS AND
FEET CONSISTS OF 2-3 MINUTES OF LOW INTENSITY
EXERCISE FOLLOWED BY 2-3 MINUTES OF STRETCHING
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PHASES OF CONDITIONING

• Preparatory.
• Conditioning.
• Maintenance.

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PREPARATORY

• STARTING PHASE DEPENDS ON PERSONS AGE, FITNESS
  LEVELS, AND PREVIOUS PHYSICAL ACTIVITY
• BEGINNING WORKLOAD MUST BE MODERATE
• PROGRESSION IS ACHIEVED THROUGH GRADUAL, PLANNED
  INCREASES IN FREQUENCY, INTENSITY, AND TIME

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CONDITIONING PHASE

• EFFORT TO REACH DESIRED LEVEL OF FITNESS
• PHASE ENDS WHEN
• SOLDIER IS PHYSICALLY MISSION CAPABLE
• ALL PERSONAL STRENGTH AND UNIT FITNESS GOALS HAVE
  BEEN MET

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MAINTENANCE PHASE

• SUSTAINS HIGH LEVEL OF FITNESS ACHIEVED IN
  CONDITIONING PHASE
• TO STAY AT MAINTENANCE PHASE YOU NEED
• A WELL DESIGNED, 45-60 MINUTE WORKOUT THREE TIMES
  A WEEK AT THE RIGHT INTENSITY

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7-STEP PLANNING PROCESS
Step 1 Analyze the mission. Step 2 Develop
fitness objectives. Step 3 Assess the
unit. Step 4 Determine training
requirements. Step 5 Develop fitness
tasks. Step 6 Develop a training schedule. Step
7 Conduct and evaluate training.
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STEP 1 ANALYZE THE MISSION

• Wartime mission.
• Mission essential task list (METL).
• Commanders intent.
• ARTEP/MTP experience (JRTC
• and NTC).
• NCO experience.

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STEP 2 DEVELOP FITNESS OBJECTIVES

• Identify specific fitness tasks.
• Observable, measurable, quantifiable.
• Realistic and performance oriented.

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FITNESS OBJECTIVES

• Meet unit foot march standards.
• Complete rope climb w/BDUs , boots, kevlar and
  LCE.
• Execute minimum of six pull ups.
• Run five miles.
• No APFT failures.
• No soldiers on weight control program.
• No more than 10 of company on profile.

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DEVELOP PERFORMANCE MEASURES

• Light infantry company performance measures
• Perform 52 push-ups, 62 sit-ups and 2-MR lt 1454.
• Perform 6 pull-ups.
• Carry equal size soldier 100 meters.
• Lift 130 pounds to a height of 48-52 inches.
• Road march 12 miles with 35 lbs. ALICE pack lt 3
  hours.

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DEVELOP PERFORMANCE MEASURES

• Medical company performance measures
• Perform a 400-meter firemans carry with an equal
  size soldier in less than 3 minutes.
• Perform a timed 100-meter skedco pull with 135
  lbs inside.
• Perform a landing zone inverted Y shuttle.
• Set up a GP medium lt 15 minutes.
• Road march 12 miles with 35 lbs. ALICE pack lt 3
  hours.

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STEP 3 ASSESS THE UNIT

• Utilizing performance measures
• Identify current fitness level.
• Test standardized performance
  measures.
• Identify unit strengths and weaknesses.

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STEP 4 DETERMINE TRAINING REQUIREMENTS

• Commanders intent.
• Mission/METL.
• APFT (secondary importance).

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STEP 5 DEVELOP FITNESS TASKS

• Base fitness tasks on the mission and METL.
• Conduct realistic training (road march with a
  combat load for a realistic distance over
  terrain).
• Train all components of physical fitness and
  condition the entire body with a wide variety of
  exercise techniques. Dont just train for the
  APFT.

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BATTLE-FOCUSED PT WORKSHEET
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STEP 6 DEVELOP A TRAINING SCHEDULE

• Review the training objectives.
• Determine training methods and frequency.
• Train all five components of physical fitness
  and adhere to the seven principles of
• exercise.

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DEVELOP AN EVENT LIST

• Sandbag circuit.
• Aquatics.
• Strength training machine circuit.
• Calisthenics circuit.
• Ability group run.
• Interval run.
• Road march.
• Obstacle/confidence course.
• Cross-country run.
• Rifle PT.
• BF PT circuit.

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STEP 7 CONDUCT AND EVALUATE TRAINING

• Execute battle-focused physical training.
• Re-evaluate performance at 6 and 10 weeks using
  standardized assessment techniques.
• Allow for continuous feedback.

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4 WEEK TRAINING SCHEDULE MONTH 2
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SPECIAL POPULATIONS

• Medical Profiles
• Injury.
• Pregnancy.
• Overweight.
• APFT failure.
• New soldier.

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GENERAL RULES

• You are not a doctor.
• Do not cause further injury.
• Do not make PT punitive.
• Train with your unit when possible.

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PROFILE PT

• CR Low impact - stationary cycle, walking,
  rowing machine and aquatics.
• MS Sympathetic stimulation and use of strength
  training machines.
• ME Aquatics, surgical tubing,calisthenics and
  conditioning drills.
• FLEX Static, passive and PNF techniques.
• BC Calculate caloric intake vs. expenditure.
• Remember rules 1 and 2.

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OVERWEIGHT

• Education on caloric intake vs. expenditure
• Diet and exercise.
• Long slow duration and low impact activities
• Prevent overuse injuries.
• MSE/FLEX
• Overweight soldiers should not be limited in
  these areas.
• Ensure proper progression.
• Educate and train
• Teach, coach and mentor.

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APFT FAILURE

• Progression Do not exceed 10 per week for CR
  and MSE training.
• Balance Ensure all muscle groups are trained.
• Recovery Is often violated when additional PT is
  conducted. Utilize low impact activities such as
  aquatics, stationary cycle and strength
  training machines. These activities will
  provide variety, as opposed to just push-ups,
  sit-ups and running.
• Pay attention to rules 2, 3, and 4.

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NEW SOLDIER

• Who is a new soldier?
• Make the new soldier mission capable.
• Progression is the key train motion, form, and
  muscle memory. Gradually increase intensity over
  a period of weeks.
• Exercise prescription during new soldier PT
  should mirror what is expected at unit level, but
  at lower intensity to prevent injury.

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PREGNANCY

• Rule 1 You are not a doctor.
• Reference FM 21-20, Appendix A (physiological
  differences).
• Develop and implement a post-wide pregnancy PT
  program.
• Activities should include Low impact exercise,
  strength training machines and flexibility
  training.
• Do not regulate the pregnant soldiers diet.
• Always work within the physician's guidelines.

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SPECIAL POPULATIONS

• You are not a doctor.
• Do not cause further injury.
• Do not make PT punitive.
• Train with your unit when possible.
• It is the MFTs responsibility to develop
  training programs for special populations that
  are IAW with the four rules listed above and the
  seven principles of exercise.

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HISTORY OF AR 600-9
AR 600-9, The Army Weight Control Program, has
been in existence since 1977. Originally the
regulation only established minimum and maximum
height/weight standards. There were no objective
standards for allowing weight exceptions for
more muscular and large framed individuals. In
the 1977 regulation, such individuals only
needed a subjective statement from a physician
allowing an exception to the height/weight
standards.
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PURPOSE OF AR 600-9
To establish policies and procedures for the
implementation of the Army Weight Control Program
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POLICY

• Applies to all military personnel
• At a minimum personnel will be weighed when they
  take the APFT or at least every 6 months
• Personnel exceeding screening table weight or
  identified by the Commander, will have
  determination made of body fat

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POLICY CONT

• Commanders will provide education and other
  motivational programs to encourage personnel to
  attain and maintain proper weight standards
• Nutritional education sessions are required for
  all soldiers enrolled in weight control program
• Exercise program is required even if soldier
  meets minimum APFT standard

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Maximum allowable percent body fat standards
Age Group 17-20 Male 20 Female 30 Age
Group 21-27 Male 22 Female 32
Age Group 28-39 Male 24 Female 34 Age Group
40 older Male 26 Female 36
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Personnel who are overweight will ...

• Be considered non-promotable
• Will not be authorized to attend civilian or
  military schools
• Will not be assigned to command positions

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DEFINITION OF TERMS
a. Body composition - the human body is composed
of two major elements lean body mass and body
fat.   b. Overweight - soldiers are overweight
if their percent body fat exceeds the specified
body fat standards.   c. Satisfactory progress -
losing 3-8 pounds per month progressing towards
the screening table weight of achieving body fat
standard.   d. Weight control - an individual
program by which a soldier attains and maintains
acceptable weight and body fat composition.   e.
Professional military and civilian schooling -
all individual training beyond Initial Entry
Training (IET). IET includes Officer Basic
Course, Basic Training, Advanced Individual
Training, and One Station Unit Training.
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ProceduresBody fat composition will be
determined for personnel ...

• When the unit Commander or Supervisor determines
  that the individuals appearance suggests that
  body fat is excessive
• Whose body weight exceeds screening table weight

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Routine weigh-ins will be accomplished at unit
level
A soldier of the same gender will be present when
opposite gender is conducting the measurement.
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Soldiers exceeding the body fat standard will ...

• Be counseled by health care personnel
• Entered in the weight control program by the
  commander
• Flagged under the provisions of AR 600-8-2
• Have a medical evaluation

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Cont

• Required to lose 3 to 8 pounds per month
• Will be removed from the program as soon as body
  fat standards are achieved
• After 6 months in the program they will be
  eliminated
• If within 1 year of removal from the program
  soldier re-enters program, soldier will be
  eliminated

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Reenlistment criteria
-Personnel exceeding the STW and body fat
standards are not allowed to reenlist of extend.
(1) Exceptions to this policy may be requested
for individuals with temporary medical conditions
for which disability separation is not
appropriate or soldiers who are pregnant.
(2) Requests for exception to policy are
forwarded through the chain of command. The
approving authority is the commander exercising
General Court Martial Convening Authority or the
first General officer in the chain of command.
(3) The request will have the commander's
personal recommendation and appropriate comments
at each level.
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Cont
(4) The request will include at a minimum the
physician's evaluation, record of progress in
weight control program, current height and
weight, current body fat, years of active federal
service, and any other pertinent information.
(3) Soldiers who have attained 18 years of active
federal service (AFS) may be extended for the
minimum time to attain 20 years of AFS. They
must retire no later than the last day of the
month in which they attain eligibility for
retirement
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Conducting Body Fat measurements
Circumference sites for males Neck
Abdomen Circumference sites for
females Hips Forearm Neck Wrist
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Determining circumference sites for males abdomen

• Stand with arms relaxed
• Measure at midpoint of navel
• Ensure tape is level around midsection
• Ensure soldier is not holding breath
• Ensure tape is taunt but not tight

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Determining circumference sites for male neck

• Soldier stands looking straight ahead with chin
  parallel to the floor
• Place tape just below larynx
• Do not place over Adam's Apple
• Ensure tape is level as feasible
• Do not allow shoulder muscles to interfere with
  measurement
• Do not allow soldier to hold breath or bull neck

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Determining circumference sites for females
Neck Same as for males Forearm Extend arm away
from the body Palm up Place tape around largest
part of forearm Soldier determines which arm
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Females Wrist

• Arm extended away from the body
• Same arm as forearm measurement
• Place tape below hand and above lower end of the
  bones of the forearm

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Females Hips

• Around hips where tape passes over the greatest
  protrusion of the gluteal muscles
• Tape is kept horizontal
• Tape is drawn snug to compensate for wear of the
  gym shorts

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ADMINISTERING THE ARMY PHYSICAL FITNESS TEST

 
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Test Administration

• Must be administered properly to standard
• Individuals may not administer test to themselves

.
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Required Equipment

• Copy of FM 21-20
• Clipboard and pen to record scores on scorecards
• Two stopwatches
• Numbers for runners
• Scorecards for each soldier

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Preparation for the APFT includes ...

• Selecting and training scorers
• Briefing administrators and participants
• Selection of location

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Supervision

• Uniformity must be maintained in the following
• Scoring the test
• Training of scorers
• Preparing the test

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Supervisors should ensure ...

• Soldiers are not tested when fatigued or ill
• Soldiers do not have tiring duties just before
  the APFT
• Weather is not a factor

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Duties of test personnel

• Provide OIC or NCOIC
• A supervisor, scorer, and demonstrator for each
  event
• Support personnel
• No more than 115 ratio for scorers

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OIC or NCOIC responsibilities

• Administer the APFT
• Procure equipment
• Layout test site
• Train scorers
• Ensure test is properly administered, events
  explained, demonstrated, and scored according to
  standard

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CONT

• Soldiers should be allowed no less than 10
  minutes, but no more than 20 minutes to recover
  between events
• Entire APFT must be finished within 2 hour
• Soldiers who perform events incorrectly must be
  stopped by the scorer before the completion of 10
  repetitions

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CONT

• Will repeat of last correctly executed push-up
  if repetition does not count
• May either sit or kneel to evaluate
• Positioned approximately three feet from shoulder
  at a 45 degree angle to the front to evaluate
  push-up
• Positioned approximately three feet from the
  soldiers hip to evaluate the sit-up

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SUMMARY

• What criteria are used to implement the company
  fitness program?
• What types of injuries are most special
  population soldiers prone to?