US Army Physical Fitness Training

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

for 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 Peoples 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 get

them ready for the semiannual Army Physical FitnessTest (APFT).

FM 21 -20 is directed at leaders who plan andconduct 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 canalso 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 goodphysical fitness program also promotes team cohesion and combat survivability. It will improve soldierscombat 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 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.

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CHAPTER 13

CHAPTER 14

APPENDIX A

TABLE OF CONTENTS (CONT.)

PAGE

INJURIESTypical Injuries Associated with

Physical Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-1Other Factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..13-2

ARMY PHYSICAL FITNESS TEST

Methods of Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14-1

Over-Forty Cardiovascular ScreeningProgram . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..14-lOverview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-2Test Administration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-2

Duties of Test Personnel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-8Test Site . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..i4-9Test Procedures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-10

Test Sequence . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-11Test Results . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..l4-18Scores Above Maximum . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..14-19Temporary Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20Permanent Profiles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...14-20Alternate 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

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A soldiers level of physical fitness'has a direct impact on his combatreadiness. The many battles in whichAmerican troops have fought under-

score the important role physical fit-ness plays on the battlefield. Therenewed nationwide interest in fitnesshas been accompanied by many re-search studies on the effects of regularparticipation in sound physical fitnessprograms. The overwhelming conclu-sion is that such programs enhance apersons quality of life, improve pro-ductivity, and bring about positivephysical and mental changes. Not onlyare physically fit soldiers essential tothe 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, anddiscusses 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 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, sub-stance abuse, and tobacco use. Thismanual is primarily concerned withissues relating directly to the develop-ment and maintenance of the fivecomponents of physical fitness.

The Armys physical fitness train-ing program extends to all branches ofthe total Army. This includes theUSAR and ARNG and encompasses all

ages and ranks and both sexes. Itspurpose is to physically condition allsoldiers throughout their careers be-ginning with initial entry training (IET).It also includes soldiers with limitingphysical profiles who must also par-ticipate in physical fitness training.

Commanders and leaders must en-sure that all soldiers in their unitsmaintain the highest level of physical

fitness in accordance with this manuaand with AR 350-15 which prescribepolicies, procedures, and responsibilties for the Army physical fitnes

program.

Leadership Responsibilities

Components of physical

fitness include weight

control, diet, nutrition,

stress management, and

spiritual and ethical

fitness.

Effective leadership is critical tthe success of a good physical traininprogram. Leaders, especially senioleaders, must understand and practicthe new Army doctrine of physical fitness. They must be visible and activparticipants in physical training programs. In short, leaders must lead PTTheir example will emphasize thimportance of physical fitness traininand will highlight it as a key elemenof the units training mission.

Leaders must emphasize the valuof physical training and clearly explain the objectives and benefits of thprogram. Master Fitness Trainer(MFTs), graduates of a special courstaught by the U.S. Army PhysicaFitness School, can help commanderdo this. However, regardless of thlevel of technical experience MFT

have, the sole responsibility for gooprograms rests with leaders at everlevel.

A poorly designed and executephysical fitness program hurts moraleA good program is well planned anorganized, has reasonable yet challenging requirements, and is competitive and progressive. It also hacommand presence at every level witleaders setting the example for theisoldiers.

Leaders should also continually as

sess their units to determine whichspecific components of fitness thelack. Once they identify the shortcomings, they should modify theiprograms to correct the weaknesses.

Leaders should not punish soldierwho fail to perform to standardPunishment, especially excessive repetitions or additional PT, often doemore harm than good. Leaders mus

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plan special training to help soldierswho need it. The application of soundleadership techniques is especiallyimportant in bringing physically defi-

cient soldiers up to standard.

COMMAND FUNCTIONS

Commanders must evaluate the ef-fectiveness of physical fitness trainingand ensure that it is focused on theunits missions. They can evaluate itseffectiveness by participating in andobserving training, relating their fit-ness programs to the units missions,and analyzing individual and unit APFTperformance.

Leaders should regularly measurethe physical fitness level of everysoldier to evaluate his progress and de-termine the success of the units pro-gram.

Commanders should assure thatqualified leaders supervise and con-duct fitness training and use theirMFTs, for they have received compre-hensive training in this area.

Commanders must

ensure that the timealloted 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 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 impres-

sive but do not result in impove-ment. Inadequate facilities which causelong waiting periods between exer-cises during a workout and/or be-t w e e n w o r k o u t s . Long rest periods which interferew i t h p r o g r e s s .

Leaders can learn about fitness train-

i n g i n t h e f o l l o w i n g w a y s :

Attend the four-week MFT courseor one-week Exerc ise 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 soldierslevel of physical fitness. They mustalso be sure that everyone participates,since all individuals, regardless of rank,age, or sex, benefit from regular exer-cise. In some instances, leaders willneed 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 fitnesstraining for soldiers who are physi-cally substandard. Positive profiling

(DA Form 3349) permits and encour-ages 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 train-ing is used effectively.

To foster a positive attitude, unitleaders and instructors must be knowl-edgeable, understanding, and fair, but

demanding. They must recognizeindividual 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 mo-tions. Hard training is essential.

Commanders must ensure that lead-e r s a re familiar with approved

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techniques, directives, and publica-tions and that they use them. The ob-

jective of every commander should beto incorporate the most effective meth-

ods 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 formu-late sound programs that will attaintheir physical training goals, but com-manders must know and apply thedoctrine. However, since the respon-sibility for physical training is thecommanders, programs must be basedon his own training objectives. These

he must develop from his evaluation ofthe units mission-essential task list(METL). Chapter 10 describes thedevelopment of the units program.

The components of physical fitnesare as follows: Cardiorespiratory (CR) endurancethe e f f ic iency wi th which thebody delivers oxygen and nutrientsneeded for muscular activity andtransports waste products from thecells. Muscular strength - the greatesamount of force a muscle or muscl

group 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 the

joints (for example, elbow, knee) oany 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.

MASTER FITNESS TRAINERS

A Master Fitness Trainer (MFT) isa soldier who has completed either thefour-week active-component, two-week reserve-component, or U.S.Military Academys MFT course work.Although called masters, MFTs are

simply soldiers who know about all as-pects 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.

Components of Fitness

Physical fitness is the ability to func-tion effectively in physical work, train-

ing, and other activities and still haveenough energy left over to handle anyemergencies which may arise.

MFTs can do the fo l lowing :

Assess the physical fitness levels of

individuals and units.

Analyze the unit's mission-related

tasks and develop sound fitness

training programs to support thosetasks.

Train other trainers to conduct sound,

safe physical training.

Understand the structure and func-

tion of the human body, especially

a s i t r e l a t e s t o e x e r c i s e .

Improving the first three compo-nents of fitness listed above will havea positive impact on body compositionand will result in less fat. Excessivebody fat detracts from the other fit-ness components, reduces perform-

ance, detracts from appearance, andnegatively affects ones health.

Factors such as speed, agility, musclepower, eye-hand coordination, andeye-foot coordination are classified as

components of motor fitness. Thesefactors affect a soldiers survivabilityon the battlefield. Appropriate train-ing can improve these factors withinthe limits of each soldiers potential.The Armys fitness program seeks toimprove or maintain all the compo-nents of physical and motor fitness

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through sound, progressive, mission-specific physical training for indi-viduals 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 week-end jogger. They also apply to fitnesstraining for military personnel.

These basic principles of exercisemust be followed:

Factors for a successful

training program are

Frequency, Intensity,

Time, and Type;"FITT".

e

Regularity. To achieve a trainingeffect, a person must exercise of-ten. One should strive to exerciseeach of the first four fitness com-ponents at least three times a week.Infrequent exercise can do moreharm than good. Regularity isalso important in resting, sleeping,and following a good diet.Progression. The intensity (howhard) 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 thataddress all the fitness compo-nents, since overemphasizing anyone of them may hurt the others.Variety. Providing a variety of ac-tivities reduces boredom and in-creases motivation and progress.Specificity. Training must begeared toward specific goals. Forexample, soldiers become betterrunners if their training empha-

sizes running. Although swim-ming 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. Another

way to allow recovery is to alternatethe muscle groups exercised everyother day, especially when trainingfor strength and/or muscle endur-

ance.Overload. The work load of eachexercise session must exceed thenormal demands placed on the bodyin order to bring about a trainingeffect.

FITT Factors

Certain factors must be part of anyfitness training program for it to besuccessful. These factors are Fre-quency, Intensity, Time, and Type.The acronym FITT makes it easier toremember them. (See Figure 1- 1.)

FREQUENCY

Army Regulation 350-15 specifiesthat vigorous physical fitness trainingwill be conducted 3 to 5 times perweek. For optimal results, command-ers must strive to conduct 5 days ofphysical training per week. Ideally, atleast three exercise sessions for CR

fitness, muscle endurance, musclestrength, and flexibility should beperformed each week to improve fit-ness 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 im-prove any of these three components.

With some planning, a training pro-

gram for the average soldier can bedeveloped which provides fairly equalemphasis on all the components ofphysical fitness. The following train-ing program serves as an example.

In the first week, Monday, Wednes-day, and Friday are devoted to CRfitness, and Tuesday and Thursday aredevoted to muscle endurance andstrength. During the second week, the

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Figure 1-1

training 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 en-hance flexibility. By training continu-ously in this manner, equal emphasis

can be given to developing musculendurance and strength and to Cfitness while training five days peweek.

If the units mission requires isome muscular and some CR trainincan be done during each daily traininsession as long as a hard day/recover

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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 Thurs-

day. However, on Tuesday and Thurs-day 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. How-ever, 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 program

to meet a units mission as long as theprinciples of exercise are not violated.Such programs, when coupled withgood nutrition, will help keep soldiersfit to win.

!NTENSITY

Training 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 enough

to 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 endur-ance, intensity refers to the percentageof the maximum resistance that is usedfor a given exercise. When determin-ing intensity in a strength-trainingprogram, it is easier to refer to arepetition 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 from

other muscle groups by jerking, bend-ing, 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 concen-trate 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 improve-

ment in muscular endurance. Con-versely, 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 repeti-tions per exercise (a 1OO-RM) greatlyincreases his muscular endurance butminimally improves his muscularstrength. (See Chapter 3 for informa-tion on resistance training.)

All exercise sessions should includestretching during the warm-up and

cool-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.)

All exercises sessionsshould include

stretching during

the warm-up and cool-

down.

TIME

Like intensity, the time spent exer-cising depends on the type of exercisebeing done. At least 20 to 30 continu-ous minutes of intense exercise must beused in order to improve cardiorespi-ratory 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, they

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will make better strength gains bydoing 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 15seconds. To improve flexibility, it isbest to do stretching during the cool-down, with each stretch held for 30 to60 seconds. If flexibility improvementis a major goal, at least one session perweek should be devoted to developingit.

TYPE

Type 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 Chap-ter 3, while Chapter 4 discusses flexi-bility. These chapters will help com-manders 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 push-ups. No other exercise will improvepush-up performance as effectively.

Warm-up and Cool-Down

One must prepare the body beforetaking part in organized PT, unit sportscompetition, or vigorous physical ac-tivity. A warm-up may help preventinjuries and maximize performance.The warm-up increases the bodysinternal temperature and the heart rate.The c ha nc e o f getting injureddecreases when the heart, muscles,

ligaments, and tendons are propprepared for exertion. A warmshould include some running-in-por slow jogging, stretching, and ca

thenics. It should last five to seminutes and should occur just bethe CR or muscular endurance strength part of the workout. Aftproper warm-up, soldiers are refor a more intense conditioning acity.

Soldiers should cool down propafter each exercise period, regardof the type of workout. The cdown serves to gradually slow heart rate and helps prevent poolinthe blood in the legs and feet. Du

exercise, the muscles squeeze the blthrough the veins. This helps rethe blood to the heart. After exerchowever, the muscles relax andlonger do this, and the blood accumulate in the legs and feet. Tcan cause a person to faint. A gcool-down will help avoid this pobility.

Soldiers should walk and streuntil their heart rates return to than 100 beats per minute (BPM) heavy sweating stops. This usuhappens five to seven minutes athe conditioning session.

Phases ofFitness Conditioning

The physical fitness training pgram is divided into three phapreparatory, conditioning, and mtenance. The starting phases different units or individuals v

depending on their age, fitness levand previous physical activity.Young, healthy persons may be a

to start with the conditioning phwhile those who have been exercisregularly may already be in the mtenance phase. Factors such as tended field training, leave time, illness can cause soldiers to drop fra maintenance to a conditioning ph

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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 ornjury, or they may be just out of high

school. Most units will have soldiers inall three phases of training at the sameime.

PREPARATORY PHASE

The preparatory phase helps bothhe cardiorespiratory and muscular

systems get used to exercise, preparinghe body to handle the conditioning

phase. The work load in the beginning

must be moderate. Progression from aower to a higher level of fitness

should be achieved by gradual, plannedncreases in frequency, intensity, andime.

Initially, poorly conditioned sol-diers should run, or walk if need be,hree times a week at a comfortable

pace 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 theday following the exercise. Theyshould 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 walking

until the heart rate returns to the cor-rect training level. When they canhandle an intensity of 70 percent HRRfor 20 to 25 minutes, they should beready for the next phase. Chapter 2

shows how to determine the THR, thats, the right training level during aero-

bic training.

The preparatory phase for improv-ing muscular endurance and strengththrough weight training should starteasily and progress gradually. Begin-

ning weight trainers should select about8 to 12 exercises that work all thebodys 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 pro-gressively heavier weights on each

resistance 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.this point the conditioning phasegins.

CONDITIONING PHASE

Atbe-

To reach the desired level of fitness,soldiers must increase the amount ofexercise and/or the workout intensity

as their strength and/or enduranceincreases.

To improve cardiorespiratory en-durance, for example, they must in-crease the length of time they run.They should start with the preparatoryphase and gradually increase the run-ning 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 days

between workouts.For weight trainers, the condition-

ing 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 of

any exercise, they should increase the

Soldiers and units

should be encouraged to

progress beyond

minimum requirements.

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weight used on that exercise by about

five percent so they can again do only8 to 12 repetitions. This processcontinues throughout the conditioning

phase. 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 exer-cises in which progress has slowed. Astraining progresses, they may want toincrease 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 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 PHASE

The maintenance phase sustains thehigh level of fitness achieved in theconditioning phase. The emphasis hereis no longer on progression. A well-designed, 45- to 60-minute workout(including warm-up and cool-down) atthe right intensity three times a weekis enough to maintain almost any ap-propriate level of physical fitness. Theseworkouts give soldiers time to stabalizetheir flexibility, CR endurance, and

muscular endurance and strength.However, more frequent training maybe needed to reach and maintain peakfitness levels.

Soldiers and units should always beencouraged to progress beyond mini-mum requirements. Maintaining anoptimal level of fitness should becomepart of every soldiers life-style and

should be continued throughout life.

An effective program uses a varof activities to develop muscular

durance and strength, CR enduranand flexibility, and to achieve gobody composition. It should also pmote the development of coordinaas well as basic physical skills. (Chapter 10 for guidance in construing a unit program.)

Types of Fitness Program

The Army has too many typesunits with different missions to hone single fitness program for eveone. Therefore, only broad categor

of programs and general considetions are covered here. They classified as unit, individual, and specprograms.

UNIT PROGRAMS

Unit programs must support umissions. A single unit may requseveral types of programs. Some unsuch as infantry companies, have gerally the same types of soldiers aMOSS. On the other hand, certcombat--service-support units ha

many different types of soldiers, eawith unique needs. Commanders cdevelop programs for their own uby following the principles in tchapter. MFTs know how to hcommanders develop programs for thunits/soldiers.

Commanders of units composedboth men and women must also undstand the physiological differenbetween the sexes. These are summrized in Appendix A. Although womare able to participate in the safitness programs as men, they mwork harder to perform at the saabsolute level of work or exercThe same holds true for poorly-cditioned soldiers running with weconditioned soldiers.

To overcome this problem in case of running, for example, the u

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hould use ability group runs ratherhan unit runs. Soldiers in a givenbility group will run at a set pace,

with groups based on each soldiers

most recent 2-mile-run time. Threeo six groups per company-sized unitre usually enough. Within eachroup, each soldiers heart rate whileunning should be at his own THR.

When the run is not intense enough toring one or more of the soldiers toHR, it is time for those soldiers to

move up to the next ability group.

Ability group running does twohings more effectively than unit runs:) it lets soldiers improve to their

ghest attainable fitness level; and, 2)more quickly brings subpar per-

ormers 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 toxcel on the APFT which, in turn,elps promotion opportunities. Hold-ng a fit soldier back by making himun at a slow, unit-run pace (normallyss than his minimum pace for the 2-ile run on the APFT) hurts hisorale and violates the principle ofaining to challenge.

initial Entry Training (lET)

The training program in basic train-g (BT) brings soldiers up to the level

f physical fitness they need to doeir jobs as soldiers. However, theogram requires good cadre leader-

hip to ensure that it is appropriate,emanding, and challenging.

Trainees report to active duty atarious levels of physical fitness andbility. During basic training theyass through the preparatory into theonditioning phase. During fill pe-ods and the first week of training,e focus is on learning and develop-g the basics of physical fitness.

Training emphasizes progressiveconditioning of the whole body. Tominimize the risk of injury, exercisesmust be done properly, and the inten-

sity must progress at an appropriaterate. Special training should be consid-ered for soldiers who fail to maintainthe units or groups rate of progres-sion. Commanders should evaluateeach basic trainee who falls belowstandard and give him individualized,special assistance to improve his defi-ciencies.

More PT is not necessarily better.Chapter 11 describes how to developphysical training programs in IET units.

Advanced Individual Training (AIT)

Although AIT focuses on technicaland MOS-oriented subjects, physicalfitness 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 tomeet the physical requirements of theirinitial duty assignments. (See TRA-DOC Reg. 350-6, Chapter 4.)

Walking, running, and climbingduring unit training contribute tophysical fitness, but they are not enough.Physical training in AIT requires con-tinued, regular, vigorous exercise whichstresses the whole body and addressesall the components of fitness.

By the end of AIT, soldiers mustmeet APFT standards. With good pro-grams and special training, all healthyAIT graduates should easily be able todemonstrate that they, possess the re-quired level of physical fitness.

By the end of AIT,

soldiers must meet

APFT standards.

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At least three groups of soldiers m

need special PT programs. They are

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

p o s i t i v e a p p r o a c h t o

al l special f i tness

t r a i n i n g .

TOE and TDA UnitsActive

Component

There are many types of units in the

Army, and their missions often requiredifferent levels of fitness. TOE andTDA units must emphasize attainingand maintaining the fitness level re-quired for the mission.

The units standards may exceed theArmys minimums. By regulation(AR 350- 15), the units standards canbe established by the units commander,based on mission requirements.

TOE and TDA Units--Reserve

Components

The considerations for the activecomponent also apply to reserve com-ponents (RCS). However, since mem-bers of RC units cannot participatetogether in collective physical trainingon a regular basis, RC unit programsmust focus on the individuals fitnessresponsibilities and efforts. Com-manders, however, must still ensurethat the units 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 dutypositions that offer little opportunityto participate in collective unit PTprograms. Examples are HQDA,MACOM staffs, hospitals, service schoolstaff and faculty, recruiting, and ROTC.In such organizations, commanders mustdevelop leadership environments that

encourage and motivate soldiers toaccept individual responsibility for theirown physical fitness. Fitness require-ments are the same for these personnelas 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 attainand maintain a high level of physical

fitness. MFTs can help developvidual fitness programs.

SPECIAL PROGRAMS

indi

The day-to-day unit PT programconducted for most soldiers may nbe appropriate for all unit memberSome of them may not be able to exercise at the intensity or duration besuited to their needs.

Leaders must also give special consideration to soldiers who are age 40 oolder and to recent arrivals who cannomeet the standards of their new uni

Special programs must be tailoreto each soldiers needs, and trainedknowledgeable leaders should develoand conduct them. This traininshould be conducted with the unit, Ithis is impossible, it should at leaoccur at the same time.

There must be a positive approacto all special fitness training. Soldierwho lack enough upper body strengtto do a given number of push-ups oenough stamina to pass the 2-mile rushould not be ridiculed. Instead, theshortcomings should be assessed anthe information used to develop indvidualized programs to help them

remedy their specific shortcomings. Acompany-sized unit may have as manas 20 soldiers who need special attention. Only smart planning will produce good programs for all of them

Commanders must counsel soldierexplaining that special programs arbeing developed in their best interestThey must make it clear that standard

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will be enforced. Next, they shouldcoordinate closely with medical per-sonnel to develop programs that fit thecapabilities of soldiers with medical

limitations. Each soldier should thenbegin an individualized program basedon his needs.

MFTs know how to assess CR en-durance, muscular strength andendurance, flexibility, and bodycomposition. They can also developthorough, tailor-made programs forall of a units special population.

APFT Failures

Although it is not the heart of the

Armys physical fitness program, theAPFT is the primary instrument forevaluating the fitness level of eachsoldier. It is structured to assess themuscular endurance of specific musclegroups and the functional capacity ofthe CR system.

Soldiers with reasonable levels ofoverall physical fitness should easilypass the APFT. Those whose fitnesslevels are substandard will fail. Sol-diers who fail the APFT must receivespecial 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 maybe needed along with a special exerciseprogram. DA Pam 350-22 outlinesseveral ways to improve a soldiersperformance on each of the APFTevents.

When trying to improve APFT per-formances, leaders must ensure thatsoldiers are not overloaded to the pointwhere the fitness training becomes

counterproductive. They should useability groups for their running pro-gram and, in addition to a total-bodystrength-training program, should in-clude exercises designed for push-upand sit-up improvement. When deal-ing with special populations, two veryimportant principles are overload andrecovery. The quality, not just the

quantity, of the workout should beemphasized. Two-a-day sessions, un-less designed extremely well, can becounter-productive. More PT is not

always better.

Overweight Soldiers

Designers of weight loss and physi-cal training programs for overweightsoldiers should remember this: eventhough exercise is the key to sensibleweight loss, reducing the number ofcalories consumed is equally impor-tant. A combination of both actions isbest.

The type of exercise the soldier does

affects the amount and nature of theweight loss. Both running and walkingburn about 100 calories per mile. Onepound of fat contains 3,500 calories.Thus, burning one pound of fat throughexercise alone requires a great deal ofrunning or walking. On the other hand,weight lost through dieting alone in-cludes the loss of useful muscle tissue.Those who participate in an exerciseprogram that emphasizes the develop-ment of strength and muscular endur-ance, however, can actually increase

their muscle mass while losing bodyfat. These facts help explain whyexercise and good dietary practicesmust be combined.

Unit MFTs can help a soldier deter-mine the specific caloric requirementhe needs to safely and successfully loseexcess fat. They can devise a sound,individualized plan to arrive at thatreduced caloric intake. Likewise, unitMFTs can also develop training pro-grams which will lead to fat losswithout the loss of useful muscle tissue.

Generally, overweight soldiers shouldstrive to reduce their fat weight by twopounds per week. When a soldier losesweight, either by diet or exercise orboth, a large initial weight loss is notunusual. This may be due to water lossassociated with the using up of thebodys carbohydrate stores. Althoughthese losses may be encouraging to the

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soldier, little of this initial weight lossis due to the loss of fat.

Soldiers should be weighed undersimilar circumstances and at the sametime each day. This helps avoid falsemeasurements due to normal fluctua-tions in their body weight during theday. As a soldier develops muscularendurance and strength, lean musclemass generally increases. Because muscleweighs more per unit of volume thanfat. caution is advised in assessing hisprogress. Just because a soldier is notlosing weight rapidly does not neces-sarily mean he is not losing fat. In fact,a good fitness program often results ingaining muscle mass while simultane-

ously losing fat weight. If therereasonable doubt, his percentagebody fat should be determined.

Soldiers with Profiles

isof

This manual stresses what soldierscan do while on medical profile ratherthan what they cannot do.

DOD Directive 1308.1 requires that,Those personnel identified with medi-cally limiting defects shall be placed ina physical fitness program consistent

with their limitations as advised bymedical authorities.AR 350-15 states, For individuals

with limiting profiles, commanderswill develop physical fitness programsin cooperation with health care per-sonnel.

The Office of the Surgeon Generalhas developed DA Form 3349 to easethe exchange of information betweenhealth care personnel and the units. Onthis form, health care personnel list,along with limitations, those activities

that the profiled soldier can do tomaintain his fitness level. With thisinformation, the unit should directprofiled soldiers to participate in theactivities they can do. (An example ofDA Form 3349 is in Appendix B.)

All profiled soldiers should takepart in as much of the regular fitness

program as they can. Appropriate ativities should be substituted to rplace those regular activities in whithey cannot participate.

Chapter 2 describes some aerobactivities the soldier can do to maitain cardiorespiratory fitness when cannot run. Chapter 3 shows how strengthen each body part. Applyithis information should allow somstrength training to continue evewhen body parts are injured. Tsame principle applies to flexibili(Chapter 4).

Medical treatment and rehabilittion should be aimed at restoring thsoldier to a suitable level of physic

fitness. Such treatment should uappropriate, progressive physical ativities with medical or unit supervsion.

MFTs can help profiled soldiers bexplaining alternative exercises anhow to do them safely under thlimitations of their profile. MFTs anot, however, trained to diagnose i

juries or prescribe rehabilitative execise programs. This is the domain qualified medical personnel.

The activity levels of soldiers us

ally decrease while they are recoverinfrom sickness or injury. As a resuthey should pay special attention their diets to avoid gaining body faThis guidance becomes more impotant as soldiers grow older. Wimedical supervision, proper diet, anthe right PT programs, soldiers shoube able to overcome their physicprofiles and quickly return to thenormal routines and fitness levels.

Age as a Factor in PhysicalFitness All profiled soldiers

should do as much of

the regular fitness

program as they can,

along with subst i tu te

activities.

Soldiers who are age 40 and oldrepresent the Armys senior leade

ship. On the battlefield, they mulead other soldiers under conditions osevere stress. To meet this challeng

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and set a good example, these leadersmust maintain and demonstrate a highlevel of physical fitness. Since theirnormal duties may be stressful butnonphysical, they must take part regu-larly in a physical fitness program. Theneed to be physically fit does notdecrease with increased age.

People undergo many changes asthey grow older. For example, theamount of blood the heart can pumpper beat and per minute decreasesduring maximal exercise, as does themaximum heart rate. This lowers apersons physical ability, and per-formance suffers. Also, the percent ofbody weight composed of fat generally

increases, while total muscle mass de-creases. The result is that muscularstrength and endurance, CR endur-ance, and body composition suffer. Adecrease in flexibility also occurs.

Men tend to maintain their peaklevels of muscular strength and endur-ance and CR fitness until age 30.After 30 there is a gradual declinethroughout their lives. Women tend toreach their peak in physical capabilityshortly after puberty and then undergoa progressive decline.

Although a decline in performancenormally occurs with aging, those whostay physically active do not have thesame rate of decline as those who donot. Decreases in muscular strengthand endurance, CR endurance, andflexibility occur to a lesser extent inthose who regularly train these fitnesscomponents.

Soldiers who are fit at age 40 andcontinue to exercise show a lesserdecrease in many of the physiologicalfunctions related to fitness than do

those who seldom exercise. A trained60-year-old, for example, may havethe same level of CR fitness as asedentary 20-year-old. In short, regu-lar exercise can help add life to youryears and years to your life.

The assessment phase of a programis especially important for those age 40and over. However, it is not necessaryor desirable to develop special fitnessprograms for these soldiers. Those whohave been exercising regularly maycontinue to exercise at the same level asthey did before reaching age 40. Aprogram based on the principles of ex-ercise and the training concepts in thismanual will result in a safe, long-termconditioning program for all soldiers.Only those age 40 and over who havenot been exercising regularly may needto start their exercise program at alower level and progress more slowlythan younger soldiers. Years of inac-

tivity and possible abuse of the bodycannot be corrected in a few weeks ormonths.

As of 1 January 1989, soldiers reach-ing age 40 are no longer required to getclearance from a cardiovascular screen-ing program before taking the APFT.Only a medical profile will exemptthem from taking the biannual recordAPFT. They must, however, haveperiodic physical examinations in ac-cordance with AR 40-501 and NGR40-501. These include screening for

cardiovascular risk factors.

Evaluation

To evaluate their physical fitnessand the effectiveness of their physicalfitness training programs, all militarypersonnel are tested biannually usingthe APFT in accordance with AR 350-15. (Refer to Chapter 14.) However,commanders may evaluate their physi-cal fitness programs more frequentlythan biannually.

SCORING CATEGORIES

There are two APFT categories oftesting for all military personnel Ini-tial Entry Training (IET) and the ArmyStandard.

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IET Standard

The APFT standard for basic train-ing is a minimum of 50 points per

event and no less than 150 pointsoverall by the end of basicGraduation requirements forOne Station Unit Trainingrequire 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 p

cal training programs. Comman

must ensure that the programs dplace their soldiers at undue risk

injury or accident. They shoul

dress the following items:

Env i ronmenta l cond i t ions (hea

cold/traction).

Soldiers' levels of conditioning ( lo

high/age/sex).

Facilities (availability/instruction/

repair).

Traffic (routes/procedures/forma-

tions).Emergency procedures (medical/

c o m m u n i c a t i o n / t r a n s p o r t ) .

All other Army personnel (activeand reserve) who are non-IET soldiersmust attain the minimum Army stan-dard of at least 60 points per event. Toget credit for a record APFT, a medic-

cally profiled soldier must, as a mini-mum, complete the 2-mile run or oneof the alternate aerobic events.

SAFETY

The objective of physical traininin the Army is to enhance soldiersabilities to meet the physical demandof war. Any physical training whicresults in numerous injuries or accidents is detrimental to this goal. As imost training, common sense musprevail. Good, sound physical traininshould challenge soldiers but shoulnot place them at undue risk nor leato situations where accidents or injuries are likely to occur.

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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 inwhich the bodys cardiovascular (cir-culatory) and respiratory systemsfunction together, especially duringexercise or work, to ensure that ade-quate oxygen is supplied to the work-ing muscles to produce energy. CRfitness is needed for prolonged, rhyth-mic use of the bodys large musclegroups. A high level of CR fitnesspermits continuous physical activitywithout a decline in performance andallows for rapid recovery followingfatiguing physical activity.

Activities such as running, roadmarching, bicycling, swimming, cross-country skiing, rowing, stair climbing,and jumping rope place an extra demandon the cardiovascular and respiratorysystems. During exercise, these sys-tems attempt to supply oxygen to theworking muscles. Most of this oxygenis used to produce energy for muscularcontraction. Any activity that con-

tinuously uses large muscle groups for20 minutes or longer taxes these sys-tems. Because of this, a wide varietyof training methods is used to improvecardiorespiratory endurance.

To provide enough energy-producingoxygen to the muscles, the followingevents 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 toproduce most of the bodys energyneeds. It also brings into play a fairlycomplex set of physiological events.

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Aerobic exercise is the

best type of activity for

attaining and

m a i n t a i n i n g a l o w

percentage of body fat.

The best way to determine aerobiccapacity is to measure it in the labora-tory. It is much easier, however, to es-timate maximum oxygen uptake byusing other methods.

It is possible to determine a soldiersCR fitness level and get an accurateestimate of his aerobic capacity by us-ing h i s APFT 2-mi le - run t ime.(Appendix F explains how to do this.)Other tests - the bicycle, walk, and steptests - may also be used to estimateones aerobic capacity and evaluateones CR fitness level.

In the presence of oxygen, musclecells produce energy by breaking downcarbohydrates and fats. In fact, fatsare only used as an energy source whenoxygen is present. Hence, aerobicexercise is the best type of activity forattaining and maintaining a low per-centage of body fat.

A persons maximum aerobic capac-ity can be modified through physicaltraining. To reach very high levels ofaerobic fitness, one must train hard.The best way to improve CR fitness isto participate regularly in a demandingaerobic exercise program.

Many factors can negateively affect

one's ability to perform well aerobi-

cally. These include the following:

A g e .

A n e m i a .

Carbon monoxide from tobacco smoke

or pollution.

High altitude (reduced oxygen pres-

sure).

Illness (heart disease).

Obesity.

Sedentary life-style.

Any condition that reduces the bodysability to bring in, transport, or useoxygen reduces a persons ability toperform aerobically. Inactivity causesmuch 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 inregular exercise program.

Certain medical conditions aimpair the transport of oxygen. Tinclude diseases of the lungs, wh

interfere with breathing, and dabling heart conditions. Anothersevere blocking of the arteries whinhibits blood flow to the heart askeletal muscles.

Smoking can lead to any or all of above problems and can, in the loand short term, adversely affect onability to do aerobic exercise.

FITT Factors

As mentioned in Chapter 1,a permust integrate several factors into asuccessful fitness training program improve his fitness level. These ftors are summarized by the followwords which form the acronym FITFrequency, Intensity, Time, and TyThey are described below as thpertain to cardiorespiratory fitness.warm-up and cool-down should abe part of each workout. Informaton warming up and cooling downgiven in Chapters 1 and 4.

FREQUENCY

Frequency refers to how often oexercises. It is related to the intensand duration of the exercise sessioConditioning the CR system can bbe accomplished by three adequatintense workouts per week. Soldishould do these on alternate days. building up gradually, soldiers can even greater benefits from workiout five times a week. Howev

leaders should recognize the need recovery between hard exercise peods and should adjust the training tensity accordingly. They must also aware of the danger of overtrainiand recognize that the risk of injuincreases as the intensity and duratiof training increases.

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INTENSITY

Intensity is related to how hard oneexercises. It represents the degree of

effort with which one trains and isprobably the single most importantfactor for improving performance. Un-fortunately, it is the factor many unitsignore.

Changes in CR fitness are directlyrelated to how hard an aerobic exerciseis performed. The more energy ex-pended per unit of time, the greaterthe intensity of the exercise. Signifi-cant changes in CR fitness are broughtabout by sustaining training heartrates in the range of 60 to 90 percent

of the heart rate reserve (HRR). In-tensities of less than 60 percent HRRare generally inadequate to produce atraining effect, and those that exceed90 percent HRR can be dangerous.

Soldiers should gauge the intensityof their workouts for CR fitness bydetermining and exercising at theirraining heart rate (THR). Using the

THR method lets them find and pre-scribe the correct level of intensityduring CR exercise. By determiningones maximum heart rate, restingheart rate, and relative conditioningevel, an appropriate THR or intensity

can be prescribed.Ones ability to monitor the heart

ate is the key to success in CRraining. (Note: Ability-group run-

ning is better than unit running be-cause unit running does not accommo-date the individual soldiers THR. Forexample, some soldiers in a formationmay be training at 50 percent HRRand others at 95 percent HRR. As aesult, the unit run will be too intenseor some and not intense enough for

others.)The heart rate during work or exer-

ise is an excellent indicator of howmuch effort a person is exerting.Keeping track of the heart rate lets onegauge the intensity of the CR exercisebeing done. With this information,

one can be sure that the intensity isenough 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 estimatedmaximum heart rate (MHR) of 200beats per minute (220 -20 = 200).

When using the MHR method, onemust compensate for its built-in weak-

ness. A person using this method mayexercise at an intensity which is nothigh enough to cause a training effect.To compensate for this, a person whois in poor shape should exercise at 70percent of his MHR; if he is inrelatively good shape, at 80 percentMHR; and, if he is in excellent shape,at 90 percent MHR.

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Percent HRR Method

A more accurate way to calculateTHR is the percent HRR method. The

range from 60 to 90 percent HRR is theTHR range in which people shouldexercise to improve their CR fitnesslevels. If a soldier knows his generallevel of CR fitness, he can determinewhich percentage of HRR is a goodstarting point for him. For example, ifhe is in excellent physical condition, hecould start at 85 percent of his HRR; ifhe is in reasonably good shape, at 70percent HRR; and, if he is in poorshape, at 60 percent HRR.

Most CR workouts should be con-

ducted with the heart rate between 70to 75 percent HRR to attain, or main-tain, an adequate level of fitness. Soldierswho have reached a high level offitness may derive more benefit fromworking at a higher percentage ofHRR, particularly if they cannot findmore than 20 minutes for CR exercise.Exercising at any lower percentage ofHRR 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 heartrate at which he needs to exercise to geta training effect).

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As shown, the percentage (70 per-cent in this example) is converted tothe decimal form (0.70) before it ismultiplied by the HRR. The result isthen added to the resting heart rate(RHR) to get the THR. Thus, theproduct obtained by multiplying 0.70and 131 is 91.7. When 91.7 is added tothe 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 nearestwhole number. In this case, 160.7BPM is rounded off to give a THR of161 BPM. In summary, a reasonablyfit 20-year-old soldier with a restingheart rate of 69 BPM has a training

heart rate goal of 161 BPM. To de-termine the RHR, or to see if one iswithin the THR during and right afterexercise, place the tip of the thirdfinger lightly over one of the carotidarteries in the neck. These arteries areocated to the left and right of the

Adams apple. (See Figure 2-1A.)Another convenient spot from whicho monitor the pulse is on the radial

artery on the wrist just above the baseof the thumb. (See Figure 2-lB.) Yetanother way is to place the hand over

he heart and count the number ofheart beats. (See Figure 2-1 C.)

During aerobic exercise, the body

will usually have reached a "Steady

State" after five minutes of exercise,

and the heart rate will have leveled off.

At this time, and immediately after ex-

ercising, the soldier should monitor his

heart rate.

He should count his pulse for 10seconds, then multiply this by six to gethis heart rate for one minute. This willlet him determine if his training inten-sity is high enough to improve his CRfitness level.

For example, use the THR of 161BPM figured above. During the 10-

second period, the soldier should get acount 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, hemust exercise harder to increase hispulse to the THR. If his pulse is abovethe THR, he should normally exerciseat a lower intensity to reduce the pulserate to the prescribed THR. He shouldcount as accurately as possible, sinceone missed beat during the 10-secondcount, multiplied by six, gives an errorof six BPM.

Figure 2-1

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

A soldier who maintainsthroughout a 20- to 30-minute exercise seconds. He can determine this from

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

20-30-minute exerciseprovement in his CR fitness level. He tracking upward until he reaches theshould 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 levelcan expect improvement workout. If he takes only one pulsein his CRfitness level.

should work at about 60 percent HRRcheck, he should do it five minutes into and those with a good fitness level atthe workout.

Figure 2-2 is a chart that makes it

easy to determine what a soldiers THRshould be during a 10-second count.Using this figure, a soldier can easilyfind his own THR just by knowing hisage and general fitness level. Forexample, a 40-year-old soldier with alow fitness level should, during aerobic

70 percent HRR. Those with a highlevel of fitness may benefit most by

training at 80 to 90 percent HRR.Another way to gauge exercise in-

tensity is perceived exertion. Thismethod relies on how difficult theexercise seems to be and is describedin Appendix G.

Figure 2-2

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TIME

Time, or duration, refers to howlong one exercises. It is inverselyrelated to intensity. The more intense

the activity, the shorter the time neededto produce or maintain a trainingeffect; the less intense the activity, thelonger the required duration. Toimprove CR fitness, the soldier musttrain for at least 20 to 30 minutes at hisTHR.

TYPE

Only aerobic exercises that requirebreathing in large volumes of airimprove CR fitness. Worthwhile aero-

bic activities must involve the use oflarge muscle groups and must be rhyth-mic. They must also be of sufficientduration and intensity (60 to 90 per-cent HRR). Examples of primary andsecondary exercises for improving CRfitness are as follows:

P R I M A R Y Running. Rowing. Jogging. Skiing (cross-country).

Walking (vigorous). Exercising to music. Road marching. Rope skipping. Bicycling (stationary).Swimming. Bicycling (road/street). Stair climbing.

SECONDARY (Done with partners oropponents 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 inproducing positive changes in CR fit-ness.

The secondary activities may brieflyelevate the heart rate but may not keepit elevated to the THR throughout theentire workout.

Every activity has its advantages and Every activity has its

disadvantages. Trainers must weighadvantages and

these and design programs that fit the disadvantages. Trainers

units needs. must design programsthat fit the units needs.

Running

Running enables the body to im-prove the transport of blood and oxy-gen to the working muscles and bringsabout positive changes in the musclesability to produce energy. Runningfits well into any physical training pro-gram because a training effect can be

attained with only three 20-minuteworkouts per week.

Some soldiers may need instructionto improve their running ability. Thefollowing style of running is desired.The head is erect with the body in astraight line or slightly bent forward atthe waist. The elbows are bent so theforearms are relaxed and held looselyat waist level. The arms swing natu-rally from front to rear in straightlines. (Cross-body arm movementswaste energy. The faster the run, the

faster the arm action.) The toes pointstraight ahead, and the feet strike onthe heel and push off at the big toe.

Besides learning running techniques,soldiers need information on ways toprevent running injuries. The mostcommon injuries associated with PT inthe Army result from running andoccur to the feet, ankles, knees, andlegs. Proper warm-up and cool-down,along with stretching exercises andwearing appropriate clothing and well-fitting running shoes, help prevent

injuries. Important information onsafety factors and common running in-

juries is presented in Chapter 13 andAppendix E.

Failure to allow recovery betweenhard bouts of running cannot only leadto overtraining, but can also be a major

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cause of injuries. A well-conditionedsoldier can run five to six times a week.However, to do this safely, he shoulddo two things: 1) gradually buildup torunning that frequently; and, 2) vary

the intensity and/or duration of therunning sessions to allow recoverybetween them.

ABILITY GROUP RUNNING

Traditionally, soldiers have run inunit formations at a pace prescribed bythe PT leader. Commanders have usedunit runs to improve unit cohesion andfitness levels. Unfortunately, too manysoldiers are not challenged enough bythe intensity or duration of the unit

run, and they do not receive a trainingbenefit. For example, take a companythat runs at a nine-minute-per-milepace for two miles. Only soldiers whocannot run two miles in a time fasterthan 18 minutes will receive a signifi-cant training effect. Therefore, interms of conditioning, most soldierswho can pass the 2-mile-run test arewasting their time and losing the chanceto train hard to excel. Ability grouprunning (AGR) is the best way toprovide enough intensity so each sol-

dier can improve his own level of CRfitness.

AGR lets soldiers train in groups ofnear-equal ability. Each group runs ata pace intense enough to produce atraining effect for that group and eachsoldier in it. Leaders should programthese runs for specific lengths of time,not miles to be run. This procedure letsmore-fit groups run a greater distancethan the less-fit groups in the sametime period thus enabling every soldierto improve.

The best way to assign soldiers toability groups is to make a list, in

The best way to assign order, of the units most recent APFTsoldiers 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 units 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, eachwith a leader, is best for aerobictraining, For activities like circuits,strength training, and competitiveevents, smaller groups are easier to

work with than one large group.Because people progress at different

rates, soldiers should move to fastergroups when they are ready. To helpthem train at their THR and enhancetheir confidence, those who have ahard time keeping up with a groupshould be placed in a slower group. Asthe units fitness level progresses, soshould the intensity at which eachgroup exercises. Good leadership willprevent a constant shifting of soldiersbetween groups due to lack of effort.

AGR is best conducted at the rightintensity at least three times a week.As explained, the CR system shouldnot be exercised hard on consecutivedays. 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 gainthe desired benefits of both unit andability-group runs. The problem comeswhen units have a limited number ofdays for PT and there is not enoughtime for both. In this case, unit runs

should seldom, if ever, be used andshould be recognized for what theyare -- runs to build unit cohesion.

Leaders can use additional methodsto achieve both goals. The unit canbegin in formation and divide intoability groups at a predetermined re-lease point. The run can also beginwith soldiers divided into ability groupswhich join at a link-up point. Alter-nately, ability groups can be startedover the same route in a stagger, withthe slowest group first. Link-upsoccur as each faster group overtakesslower groups.

With imagination and planning, AGRwill result in more effective trainingworkouts for each soldier. The argu-ment that ability-group running de-tracts from unit cohesion is invalid.Good leadership and training in all

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areas promote unit cohesion and teamspirit; training that emphasizes formover substance does not.

INTERVAL TRAINING

Interval training also works the car-diorespiratory system. It is an ad-vanced form of exercise training whichhelps a person significantly improvehis fitness level in a relatively shorttime and increase his running speed.

In interval training, a soldier exer-cises by running at a pace that isslightly faster than his race pace forshort periods of time. This may befaster than the pace he wants to main-tain during the next APFT 2-mile run.

He does this repeatedly with periods ofrecovery placed between periods offast running. In this way, the energysystems used are allowed to recover,and the exerciser can do more fast-paced running in a given workout thanif he ran continuously without resting.This type of intermittent training canalso be used with activities such ascycling, swimming, bicycling, rowing,and road marching.

The following example illustrateshow the proper work-interval times

and recovery times can be calculatedfor interval training so that it can beused to improve a soldiers 2-mile-runperformance.

The work-interval time (the speedat which a soldier should run each440-yard lap) depends on his actualrace pace for one mile. If a soldiersactual 1-mile-race time is not known,it can be estimated from his last APFTby taking one half of his 2-mile-runtime. Using a 2-mile-run time of1600 minutes as an example, the pacefor an interval training workout is cal-culated as follows:

Step 1. Determine (or estimate) the

actual 1-mile-race pace. The soldier's2-mile-run time is 16:00 minutes, andhis estimated pace for 1 mile is one halfof 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 shouldbe run during an interval trainingsession. (2:00 minutes - 1 to 4 seconds= 1:59 to 1:56.)

Thus, each 440-yard lap should berun in 1 munute, 56 seconds to 1

minute, 59 seconds during intervaltraining based on the soldier's 16:00, 2-mile run time. Recovery periods,twice the length of the work-intervalperiods. These recovery peri-ods, therefore, will be 3 minutes, 52seconds long (1:56 + 1:56 = 3:52).

Using the work-interval time foreach 440-yard lap from Step 3, thesoldier can run six to eight repetitions

of 440 yards at a pace of 1 minute, 56seconds (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 1:56pace.2. Follow each 440-yard run done in1 minute, 56 secons by an easy jog of440 yards for recovery. Each 440-yard

jog should take twice as much time asthe work interval (that is, 3:52). For

each second of work, there are twoseconds of recovery. Thus, the work-to-rest ratio is 1:2.

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Table 2-1

To help determine the correct timeintervals for a wide range of fitnesslevels, refer to Table 2-1. It showscommon 1 -mile times and the corre-sponding 440-yard times.

Monitoring the heart-rate responseduring interval training is not as im-portant as making sure that the workintervals are run at the proper speed.Because of the intense nature of inter-val training, during the work intervalthe heart rate will generally climb to 85

or 90 percent of HRR. During therecovery interval, the heart rate usu-ally falls to around 120 to 140 beats perminute. Because the heart rate is notthe major concern during interval train-ing, monitoring THR and using it as atraining guide is not necessary.

As the soldier becomes more condi-tioned, his recovery is quicker. As aresult, he should either shorten the re-covery interval (jogging time) or runthe 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 trainingmethod, interval training should beintroduced into his training programgradually and progressively. At first,he should do it once a week. If heresponds well, he may do it twice a

week at the most, with at least onerecovery day in between. He may alsodo recovery workouts of easy joggingon off days. It is recommended thainterval training be done two times aweek only during the last severaweeks before an APFT. Also, he shouldrest the few days before the test bydoing no, or very easy, running.

As with any workout, soldiers shouldstart intervaI workouts with a warm-up and end them with a cool-down.

FARTLEK TRAINING

In Fartlek training, another type oCR training sometimes called speedplay, the soldier varies the intensity(speed) of the running during theworkout. Instead of running at a con-stant speed, he starts with veryslow

jogging. When ready, he runs hard fora few minutes until he feels the needto slow down. At this time he recoversby jogging at an easy pace. This proces

of alternating fast and recovery run-ning (both of varying distances) givesthe same results as interval trainingHowever, neither the running nor re-covery interval is timed, and the run-ning is not done on a track. For thesereasons, many runners prefer Fartlektraining to interval training.

In Fartlek training, the

s o l d i e r v a r i e s t h e

intensity (speed) of the

running throughout the

w o r k o u t .

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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-maximumeffort. This type of running is bestdone by squads and sections. Eachsquad leader places the squad in anevenly-spaced, single-file line on atrack or a smooth, flat course. Duringa continuous 2- to 3-mile run ofmoderate intensity, the squad leader,running in the last position, sprints tothe front of the line and becomes theleader. When he reaches the front, heresumes the moderate pace of the

whole squad. After he reaches thefront, the next soldier, who is now atthe rear, immediately sprints to thefront. The rest of the soldiers continueto run at a moderate pace. This patternof sprinting by the last person contin-ues until each soldier has resumed hisoriginal position in line. This patternof sprinting and running is repeatedseveral times during the run. The dis-tance run and number of sprints per-formed should increase as the soldiersconditioning improves.

CROSS-COUNTRY RUNNING

Cross-country running conditionsthe leg muscles and develops CR en-durance. It consists of running acertain distance on a course laid outacross fields, over hills, through woods,or on any other irregular terrain. Itcan be used as both a physical condi-tioning activity and a competitiveevent. The object is to cover thedistance in the shortest time.

The unit is divided into abilitygroups using 2-mile-run times. Eachgroup starts its run at the same time.This lets the better-conditioned groupsrun farther and helps ensure that theyreceive an adequate training stimulus.

The speed and distance can beincreased gradually as the soldiers

conditioning improves. At first, thedistance should be one mile or less,depending on the terrain and fitnesslevel. It should then be gradually in-

creased to four miles. Cross-country

runs have several advantages: theyprovide variety in physical fitness train-ing, and they can accommodate largenumbers of soldiers. Interest can bestimulated by competitive runs aftersoldiers attain a reasonable level offitness. These runs may also be com-bined with other activities such ascompass work (orienteering).

Cross-country runs can

accommodate large

numbers of soldiers.

Road Marches

The road or foot march is one of thebest ways to improve and maintainfitness. Road marches are classified aseither administrative or tactical, andthey can be conducted in garrison or inthe field. Soldiers must be able to movequickly, carry a load (rucksack) ofequipment, and be physically able toperform their missions after extendedmarching.

BENEFITS OF ROAD MARCHES

Road marches are an excellent aero-bic activity. They also help develop

endurance in the muscles of the lowerbody when soldiers carry a heavy load.Road marches offer several benefits

Road marches helpwhen used as part of a fitness program.They are easy to organize, and large

troops acclimatize to

numbers of soldiers can participate. Innew environments,

addition, when done in an intelligent,systematic, and progressive manner,they produce relatively few injuries.Many soldier-related skills can beintegrated into road marches. They canalso help troops acclimatize to newenvironments. They help train leaders

to develop skills in planning, prepara-tion, and supervision and let leadersmake first-hand observations of thesoldiers physical stamina. Becauseroad marches are excellent fitness-training activities, commanders shouldmake them a regular part of their unitsPT program.

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TYPES OF MARCHES

The four types of road marches -day, limited visibility, forced, andshuttle - are described below. For

more information on marches, seeFM 21-18.

Day Marches

Day marches, which fit easily intothe daily training plan, are most con-ducive to developing physical fitness.They are characterized by dispersedformations 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 requiremore detailed planning and supervi-sion and are harder to control than daymarches. Because they move moreslowly and are in tighter formations,soldiers may not exercise hard enoughto obtain a conditioning effect. Lim-ited visibility marches do have someadvantages, however. They protectsoldiers from the heat of the day,challenge the ability of NCOS and of-ficers to control their soldiers, and

provide secrecy and surprise in tacticalsituations.

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 thanthe normal effort in speed and exer-tion. Although they are excellent con-ditioners, they may leave soldiers toofatigued to do other required trainingtasks.

Shuttle Marches

Shuttle marches alternate riding andmarching, usually because there arenot enough vehicles to carry the entireunit. These marches may be modifiedand used as fitness activities. A shuttlemarch can be planned to move troopsof various fitness levels from one pointto another, with all soldiers arriving at

about the same time. Soldiers whohave high fitness levels can generallymarch for longer stretches than thosewho 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 timeto prepare. The leader should choosean experienced soldier as a pacesetterto lead the march. The pacesettershould carry the same load as the othersoldiers and should be of medium

height to ensure normal strides. Thenormal stride for a foot march, ac-cording to FM 21-18, is 30 inches.This stride, and a cadence of 106 stepsper minute, results in a speed of 4.8kilometers per hour (kph). When a 10-minute rest is taken each hour, a netspeed of 4 kph results.

The pacesetter should keep in mindthat ground slope and footing affectstride length. For example, the lengthdecreases when soldiers march up hillsor down steep slopes. Normal strideand cadence are maintained easily onmoderate, gently rolling terrain unlessthe footing is muddy, slippery, orrough.

Personal hygiene is important inpreventing unnecessary injuries. Be-fore the march, soldiers should cuttheir toenails short and square them

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off, wash and dry their feet, andlightly apply foot powder. They shouldwear clean, dry socks that fit well andhave no holes. Each soldier shouldtake one or more extra pair of socksdepending on the length of the march.

Soldiers who have had problems withblisters should apply a thin coating ofpetroleum jelly over susceptible areas.Leaders should check soldiers bootsbefore the march to make sure thatthey fit well, are broken in and in goodrepair, with heels that are even and notworn down.

During halts soldiers should lie downand elevate their feet. If time permits,they should massage their feet, applypowder, and change socks. Stretchingfor a few minutes before resuming the

march may relieve cramps and sore-ness and help prepare the muscles to

continue exercising. To help preventlower back strain, soldiers should helpeach other reposition the rucksacksand other loads following rest stops.Soldiers can relieve swollen feet byslightly loosening the laces across theirarches.

After marches, soldiers should againcare for their feet, wash and drysocks, and dry their boots.

PROGRAMS TO IMPROVE

LOAD-CARRYING ABILITY

their

The four generalized programs de-scribed below can be used to improvethe soldiers load-carrying ability. Eachprogram is based on a different num-ber of days per week available for a PTprogram.

If only two days are available for PT,both should include exercises forimproving CR fitness and muscularendurance and strength. Roughly equalemphasis should be given to each of

these fitness components.If there are only three days available

for PT,

Documents

US Army Physical Fitness Training