Physical fitness training: US Army field manual

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 \rMaximum......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