ccc a4-202 slide 109/28/98 captain’s career course lesson: physical fitness
TRANSCRIPT
CCC A4-202 Slide 109/28/98
CAPTAIN’S 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 unit’s 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
Physical Fitness
Combat Readiness
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 Exercise session must exceed normal demands exceed normal demands placed on the body in placed on the body in order to bring about order to bring about training effect.training effect.
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VARIETY
•Increases Motivation and Increases Motivation and ProgressProgress
•Reduces BoredomReduces 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 Program must emphasize all fitness componentsall 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 THRUtilizing THR
•Should be reached within first 5 Should be reached within first 5 minutesminutes
•Maintain 20 to 30 minutesMaintain 20 to 30 minutes
•Should return to normal range Should return to normal range within 5 minutes after exercise within 5 minutes after exercise period (60-90)period (60-90)
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TIME
•Depends on the type of exerciseDepends on the type of exercise
•Cardiorespiratory at least 20 to 30 Cardiorespiratory at least 20 to 30 minutesminutes
•Muscular strength and endurance Muscular strength and endurance TMFTMF
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TYPE
•Refers to the kind of exercise Refers to the kind of exercise performedperformed
•Consider the principle of specificityConsider the principle of specificity
•One must practice the particular One must practice the particular exercise, activity, or skill he wants to exercise, activity, or skill he wants to improveimprove
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FITT FACTORS APPLIED TO PHYSICAL CONDITIONING
ME- 12+ reps, MSE-8-12 reps,MS- 3-7 reps
CRE MS ME3 - 5 Times WeeklyF
70-90% MHR
20+ min.
RunningCyclingRowingRoad MarchingSwimming
Based on Sets and Reps
Free WeightsMachines
Free WeightsMachines CalisthenicsGrass DrillsRifle PT
TMF -Temporary Muscle Failure
T
I
T
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STRUCTURE OF A PT STRUCTURE OF A PT SESSIONSESSION
•WARM UPWARM UP
•THE MAIN WORKOUTTHE MAIN WORKOUT
•COOL DOWNCOOL DOWN
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WARM - UP
-PREVENTS INJURIES-PREVENTS INJURIES
-INCREASES BODY INTERNAL TEMPERATURE AND -INCREASES BODY INTERNAL TEMPERATURE AND HEART RATEHEART RATE
-BEGIN WITH TWO MINUTE WALK OR JOG -BEGIN WITH TWO MINUTE WALK OR JOG FOLLOWED BY STRETCHINGFOLLOWED BY STRETCHING
STRETCHING SHOULD BE SPECIFIC TO THE TYPE STRETCHING SHOULD BE SPECIFIC TO THE TYPE OF CONDITIONING EXERCISE YOU WILL PERFORMOF CONDITIONING EXERCISE YOU WILL PERFORM
(IE. LEG STRETCHES FOR RUNNING DAYS ETC.)(IE. LEG STRETCHES FOR RUNNING DAYS ETC.)
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CONDITIONING
-WHERE CARDIORESPIRATORY -WHERE CARDIORESPIRATORY AND OR MUSCULAR AND OR MUSCULAR ENDURANCE AND STRENGTH IS ENDURANCE AND STRENGTH IS DEVELOPEDDEVELOPED
-SHOULD REACH THR IN FIRST -SHOULD REACH THR IN FIRST FIVE MINUTESFIVE MINUTES
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COOL- DOWN
*SERVES TO GRADUALLY SLOW *SERVES TO GRADUALLY SLOW THE HEART RATE AND HELPS THE HEART RATE AND HELPS PREVENT POOLING OF BLOOD IN PREVENT POOLING OF BLOOD IN THE LEGS AND FEETTHE LEGS AND FEET
*CONSISTS OF 2-3 MINUTES OF *CONSISTS OF 2-3 MINUTES OF LOW INTENSITY EXERCISE LOW INTENSITY EXERCISE FOLLOWED BY 2-3 MINUTES OF FOLLOWED BY 2-3 MINUTES OF STRETCHINGSTRETCHING
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PHASES OF CONDITIONING
• Preparatory.
• Conditioning.
• Maintenance.
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PREPARATORY
•STARTING PHASE DEPENDS ON PERSONS STARTING PHASE DEPENDS ON PERSONS AGE, FITNESS LEVELS, AND PREVIOUS AGE, FITNESS LEVELS, AND PREVIOUS PHYSICAL ACTIVITYPHYSICAL ACTIVITY
•BEGINNING WORKLOAD MUST BE BEGINNING WORKLOAD MUST BE MODERATEMODERATE
•PROGRESSION IS ACHIEVED THROUGH PROGRESSION IS ACHIEVED THROUGH GRADUAL, PLANNED INCREASES IN GRADUAL, PLANNED INCREASES IN FREQUENCY, INTENSITY, AND TIMEFREQUENCY, INTENSITY, AND TIME
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CONDITIONING PHASE
•EFFORT TO REACH DESIRED LEVEL EFFORT TO REACH DESIRED LEVEL OF FITNESSOF FITNESS
•PHASE ENDS WHEN:PHASE ENDS WHEN:
SOLDIER IS PHYSICALLY MISSION SOLDIER IS PHYSICALLY MISSION CAPABLECAPABLE
ALL PERSONAL STRENGTH AND ALL PERSONAL STRENGTH AND UNIT FITNESS GOALS HAVE BEEN UNIT FITNESS GOALS HAVE BEEN METMET
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MAINTENANCE PHASE
•SUSTAINS HIGH LEVEL OF SUSTAINS HIGH LEVEL OF FITNESS ACHIEVED IN FITNESS ACHIEVED IN CONDITIONING PHASECONDITIONING PHASE
•TO STAY AT MAINTENANCE PHASE TO STAY AT MAINTENANCE PHASE YOU NEED:YOU NEED:
•A WELL DESIGNED, 45-60 MINUTE A WELL DESIGNED, 45-60 MINUTE WORKOUT THREE TIMES A WEEK WORKOUT THREE TIMES A WEEK AT THE RIGHT INTENSITYAT 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).
• Commander’s 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/BDU’s , 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 < 14:54.
– 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 < 3 hours.
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DEVELOP PERFORMANCE MEASURES
• Medical company performance measures:
– Perform a 400-meter fireman’s 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 < 15 minutes.
– Road march 12 miles with 35 lbs. ALICE pack < 3 hours.
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• Utilizing performance measures:
– Identify current fitness level.
– Test standardized performance measures.
– Identify unit strengths and weaknesses.
STEP 3: ASSESS THE UNIT
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STEP 4: DETERMINE TRAINING REQUIREMENTS
• Commander’s 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. Don’t just train for the APFT.
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BATTLE-FOCUSED PT WORKSHEET
INDIVIDUAL TASK
REQUIRED PHYSICAL
PERFORMANCE
PRIMARY WAYTO DEVELOP
PERFORMANCE
SECONDARYBENEFITS
RESOURCES
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• Review the training objectives.
• Determine training methods and frequency.
• Train all five components of physical fitness and adhere to the seven principles of
exercise.
STEP 6: DEVELOP A TRAINING SCHEDULE
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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
SUN
A: Log DrillsD: 60 MinI: TMF(Anaerobic Power)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SAT
A: ConfidenceObstacle CourseD: 90 MinI: 70-90% MHR/TMF
A: TOC Equip CircuitD: 50 MinI: TMF/80% MHR
A: Ability Group RunD: 3 milesI: 75-80% MHRw/ 150 Push-ups and Sit-ups
A: Ability Group RunD: 2 milesI: 70% MHR
A: Push-up/Sit-upImprovement D: 45 MinI: TMF
A: Road MarchD: 2 hoursI: 6 miles @20 min/milew/ 30 lb ruck, weapon, LCE, softcap
A: Individual Movement Tech.CircuitD: 40 MinI: 80% MHR/TMF
A: Ability Group RunD: 2 milesI: 70% MHR
A: Push-up/Sit-upImprovementD: 45 MinI: TMF
A: Road MarchD: 2 hoursI: 6 miles @20 min/mile w/ 30 lb ruck, weapon, LCE, softcap
A: Individual Movement Tech.CircuitD: 40 MinI: 80% HR/TMF
A: 1000m SwimD: 45 MinI: 70-90% MHR
A: Litter RelaysD: 60 MinI: 70-90% MHR/TMFBDU + Boots
A: Cross CountryRunD: 40 MinI: 70% MHRBDU w/ athleticfootwear of choice
A: Rifle DrillsB: 60 MinI: TMF/70% MHR
A: Road MarchD: 105 minI: 6 miles @17.5 min/mile w/30lb ruck, weapon,LCE, softcap
A: Single StationMachine Circuitto MusicD: 60 MinI: TMF/80%MHR
A: Interval TrainingD: 60 MinI: As per 2 Mile Run Breakdown 5 X 400m with Flexibility to improve training
A: Bayonet AssaultCourse I: 80-90% MHR/TMF
BDU + Boots
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SPECIAL POPULATIONS
• Medical Profiles:– Injury.– Pregnancy.
• Overweight.
• APFT failure.
• New soldier.
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• You are not a doctor.
• Do not cause further injury.
• Do not make PT punitive.
• Train with your unit when possible.
GENERAL RULES
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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 soldier’s 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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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.
HISTORY OF AR 600-9
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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 CON’T
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 Personnel who are overweight will ...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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ProceduresProceduresBody fat composition will be Body fat composition will be determined for personnel ...determined for personnel ...
•When the unit Commander or Supervisor determines that the individual’s appearance suggests that body fat is excessive
•Whose body weight exceeds screening table weight
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Routine weigh-ins will Routine weigh-ins will be accomplished at unit be accomplished at unit levellevel
A soldier of the same gender will be present when opposite gender is conducting the measurement.
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Soldiers exceeding the Soldiers exceeding the body fat standard body fat standard will ...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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•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
Con’tCon’t
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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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Con’t
(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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Circumference sites for males
Neck
Abdomen
Circumference sites for females
Hips
Forearm
Neck
Wrist
Conducting Body Fat Conducting Body Fat measurementsmeasurements
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Determining Determining circumference sites for circumference sites for males abdomenmales abdomenStand 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 Determining circumference sites for circumference sites for male neckmale neckSoldier 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 Determining circumference sites for circumference sites for femalesfemalesNeck
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 Females WristWrist
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 Females HipsHips
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 Test AdministrationAdministration
›Must be administered properly to standard
›Individuals may not administer test to themselves
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Required EquipmentRequired 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 Preparation for the APFT includes ...includes ...
•Selecting and training scorers
•Briefing administrators and participants
•Selection of location
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SupervisiSupervisionon
�Uniformity must be maintained in the following
Scoring the test
Training of scorers
Preparing the test
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Supervisors should Supervisors should ensure ...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 Duties of test personnelpersonnel
Provide OIC or NCOIC
A supervisor, scorer, and demonstrator for each event
Support personnel
No more than 1:15 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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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 hourSoldiers who perform events incorrectly must be stopped by the scorer before the completion of 10 repetitions
CON’T
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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
CON’T
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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?