Physical Fitness Training (U.S. Army Field Manual, FM 21-20)

CD Contents......Page 0 Change 1......Page 2 Table of Contents......Page 3 Preface......Page 5 Leadership Responsibilities......Page 6 Command Functions......Page 7 Components Of Fitness......Page 8 Frequency......Page 9 Time......Page 11 Phases Of Fitness Conditioning......Page 12 Conditioning Phase......Page 13 Unit Programs......Page 14 Advanced Individual Training (AIT)......Page 15 Special Programs......Page 16 Overweight Soldiers......Page 17 Age As A Factor In Physical Fitness......Page 18 Scoring Categories......Page 19 Safety......Page 20 Physiology Of Aerobic Training......Page 21 Frequency......Page 22 Percent MHR Method......Page 23 Percent HRR Method......Page 24 Running......Page 27 Ability Group Running......Page 28 Interval Training......Page 29 Fartlek Training......Page 30 Benefits Of Road Marches......Page 31 Planning A Road March......Page 32 Programs To Improve Load Carrying Ability......Page 33 Alternate Forms of Aerobic Exercise......Page 34 Walking......Page 35 Handball And Racquet Sports......Page 36 Exercise To Music......Page 37 Muscular Contractions......Page 38 Overload......Page 39 Muscular Endurance/Strength Development......Page 40 Regularity......Page 41 Variety......Page 42 Preparatory Phase......Page 43 Timed Sets......Page 44 Major Muscle Groups......Page 46 Training Without Special Equipment......Page 49 Partner Resisted Exercise......Page 50 Free Weight Exercises......Page 58 Exercises Performed With An Exercise Machine......Page 63 Exercise Chart......Page 72 PNF Stretching......Page 74 The Warm Up......Page 75 Rotation Exercises......Page 76 Static Stretches......Page 78 Passive Stretches......Page 87 Evaluation Methods......Page 91 Diet And Exercise......Page 92 Guidelines For Healthy Eating......Page 93 Concerns For Optimal Physical Performance......Page 96 Nutrition In The Field......Page 99 Variables In Circuit Training......Page 100 Determine Objectives......Page 101 Sample Conditioning Circuits......Page 102 Safety Factors......Page 106 Calisthenic Exercises......Page 107 Grass Drills......Page 116 Starting Positions......Page 118 Grass Drill Two......Page 120 Exercise And Progression......Page 122 Exercise Descriptions......Page 123 Safety Precautions......Page 126 Jumping......Page 127 Dodging......Page 128 Horizontal Traversing......Page 129 Vaulting......Page 130 Confidence Obstacle Courses......Page 131 Red Group......Page 132 White Group......Page 133 Blue Group......Page 134 Black Group......Page 135 Rifle Drill Exercises......Page 136 Start Positions......Page 138 Log Drill Exercises......Page 141 Conditioning Phase......Page 144 Cool Down......Page 147 Personnel......Page 148 Program Planning......Page 149 Evaluations......Page 150 Nine Ball Soccer......Page 152 Pushball......Page 154 Strategy Pushball......Page 155 Broom Ball Hockey......Page 158 Orienteering......Page 160 Types Of Events......Page 164 Judging And Scoring......Page 165 Assess The Unit......Page 166 Develop A Training Schedule......Page 167 Conduct And Evaluate Training......Page 168 Common Errors......Page 169 Develop Fitness Objectives......Page 170 Design Fitness Tasks......Page 171 Develop A Training Schedule......Page 173 Using The Principles Of Exercise......Page 177 Conclusion......Page 178 Safety Considerations......Page 179 Road Marching......Page 180 Temperature Regulation......Page 181 Acclimatization To Hot, Humid Environments......Page 182 Hypothermia......Page 183 Dehydration......Page 184 Air Pollution And Exercise......Page 185 Typical Injuries Associated With Physical Training......Page 186 Other Factors......Page 187 Over-Forty Cardiovascular Screening Program......Page 188 Required Equipment......Page 189 Test Scorecard......Page 190 Scoring Standards......Page 191 Scorers......Page 195 Instructions for Completing DA Form 705......Page 196 Test Site......Page 198 Retaking Of Events......Page 199 Push Ups......Page 200 Sit Ups......Page 203 Two Mile Run......Page 206 Test Results......Page 207 Scores Above Maximum......Page 208 Alternate Events......Page 209 800 Yard Swim Test......Page 210 6.2 Mile Stationary Bicycle Ergometer Test......Page 211 6.2 Mile Bicycle Test......Page 213 2.5 Mile Walk......Page 215 Flexibility......Page 217 Other Factors......Page 218 B. Positive Profile Form......Page 219 C. Physical Fitness Log......Page 220 D. Stationary Bicycle Test......Page 221 E. Selecting The Right Running Shoe......Page 223 F. Calculation of VO2 Max......Page 225 G. Perceived Exertion......Page 227 H. Major Skeletal Muscles Of The Human Body......Page 228 Acronyms and Abbreviations......Page 229 Terms......Page 231 References......Page 232 Index......Page 234 Authorization Letter......Page 240