ccc a4-202 slide 109/28/98 captain’s career course lesson: physical fitness

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CCC A4-202 Slide 1 09/28/98 CAPTAIN’S CAREER COURSE LESSON: PHYSICAL FITNESS

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Page 1: CCC A4-202 Slide 109/28/98 CAPTAIN’S CAREER COURSE LESSON: PHYSICAL FITNESS

CCC A4-202 Slide 109/28/98

CAPTAIN’S CAREER COURSE

LESSON: PHYSICAL FITNESS

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CCC A4-202 Slide 209/28/98

TERMINAL LEARNING OBJECTIVE

• ACTION: Implement a Total Physical Fitness Program.

• CONDITIONS: Given FM 21-20, AR 350-1, chapter 1-21 & 4-9 and AR 600-9.

• STANDARD: Monitor your program to ensure that it is implemented IAW FM 21-20 and that it meets your unit’s mission requirements.

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CCC A4-202 Slide 309/28/98

SAFETY, RISK, AND ENVIRONMENTAL CONCERNS

• Safety Requirements: None

• Risk Assessment Level: Low

• Environmental: None

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CCC A4-202 Slide 409/28/98

PRIMARY REFERENCES

• FM 21-20, Physical Fitness Training

• AR 600-9, The Army Weight Control Program

• AR 350-1, Training Units

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CCC A4-202 Slide 509/28/98

PHYSICAL FITNESS

• Definition: The ability to function effectively in physical work, training and other activities and still have enough energy left over to handle any emergencies which may arise.

• Functional Definition: The ability of the body to meet present and future physical demands.

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CCC A4-202 Slide 609/28/98

COMPONENTS OF FITNESS

• Cardiorespiratory endurance.

• Muscular strength.

• Muscular endurance.

• Flexibility.

• Body composition.

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CCC A4-202 Slide 709/28/98

CARDIORESPIRATORY (CR)

ENDURANCE The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

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CCC A4-202 Slide 809/28/98

MUSCULAR STRENGTH (MS)

The greatest amount of force that a muscle or muscle groups can exert in a single effort.

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CCC A4-202 Slide 909/28/98

MUSCULAR ENDURANCE (ME)

The ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of time.

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CCC A4-202 Slide 1009/28/98

FLEXIBILITY (FLEX)

The ability to move joints or any group of joints through an entire, normal range of motion.

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CCC A4-202 Slide 1109/28/98

BODY COMPOSITION(BC)

The amount of body fat the soldier has in comparison to his/her total body mass.

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CCC A4-202 Slide 1209/28/98

Motor Efficiency

Physical Fitness

Combat Readiness

MOTOR EFFICIENCY

Proper training to enhance the five components previously mentioned will lead to a higher level of physical fitness. The key element that bridges the gap between physical fitness and readiness is motor efficiency.

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CCC A4-202 Slide 1309/28/98

MOTOR EFFICIENCY

The quality of movement performed by the body through space.

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CCC A4-202 Slide 1409/28/98

MOTOR EFFICIENCY DEVELOPMENT

• Coordination.

• Speed.

• Skill.

• Power.

• Kinesthetic Awareness.

• Posture.

• Balance.

• Agility.

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CCC A4-202 Slide 1509/28/98

PRINCIPLES OF EXERCISE

• Progression.

• Regularity.

• Overload.

• Variety.

• Recovery.

• Balance.

• Specificity.

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CCC A4-202 Slide 1609/28/98

PROGRESSION

The intensity (how hard) and/or duration (how long) of exercise must

gradually increase to improve the level of fitness.

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CCC A4-202 Slide 1709/28/98

REGULARITY

•Must exercise often

•Each of the first four components should be trained at least 3 times per week

•Infrequent exercise can do more harm than good

•Resting, sleeping, and good diet

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CCC A4-202 Slide 1809/28/98

OVERLOAD

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

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CCC A4-202 Slide 1909/28/98

VARIETY

•Increases Motivation and Increases Motivation and ProgressProgress

•Reduces BoredomReduces Boredom

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CCC A4-202 Slide 2009/28/98

RECOVERY

Most neglected principle

Absolutely necessary when training for muscular strength/endurance

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CCC A4-202 Slide 2109/28/98

BALANCE

Program must emphasize Program must emphasize all fitness componentsall fitness components

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CCC A4-202 Slide 2209/28/98

SPECIFICITY

Training towards specific goals

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CCC A4-202 Slide 2309/28/98

FITT FACTORS

• Frequency.

• Intensity.

• Time.

• Type.

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CCC A4-202 Slide 2409/28/98

FREQUENCY

•How often?

•AR 350-1 states 3-5 times per week

•Optimal results in 5 times per week

•Allow 48hrs minimum and no more than 96hrs to recover an overloaded muscle.

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INTENSITY

•One of the largest problems in unit PT

•Must reach at least 60 to 90 percent of HRR for Cardiorespiratory fitness

•Strength training deals with repetition maximum

•8 to 12 repetitions to improve both muscular strength and endurance

•12+ repetitions to improve muscular endurance

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CCC A4-202 Slide 2609/28/98

Estimated Target Heart Rate Formula

•Maximum Heart Rate: 220 - age = MHR

•To figure a Training Heart Rate that is 80% of the estimated MHR:

% x MHR = THR

Calculation

0.80 x 200 BPM = 160 BPM

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CCC A4-202 Slide 2709/28/98

Calculating training heart rate formula:

Determine Maximum heart rate: 220 - Age = MHR

Determine Resting heart rate: 30 second resting pulse x 2 = RHR

Determine Heart rate reserve: MHR - RHR = HRR

Calculate Training heart rate: (% x HRR) + RHR = THR / BPM

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CCC A4-202 Slide 2809/28/98

Utilizing THRUtilizing THR

•Should be reached within first 5 Should be reached within first 5 minutesminutes

•Maintain 20 to 30 minutesMaintain 20 to 30 minutes

•Should return to normal range Should return to normal range within 5 minutes after exercise within 5 minutes after exercise period (60-90)period (60-90)

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CCC A4-202 Slide 2909/28/98

TIME

•Depends on the type of exerciseDepends on the type of exercise

•Cardiorespiratory at least 20 to 30 Cardiorespiratory at least 20 to 30 minutesminutes

•Muscular strength and endurance Muscular strength and endurance TMFTMF

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CCC A4-202 Slide 3009/28/98

TYPE

•Refers to the kind of exercise Refers to the kind of exercise performedperformed

•Consider the principle of specificityConsider the principle of specificity

•One must practice the particular One must practice the particular exercise, activity, or skill he wants to exercise, activity, or skill he wants to improveimprove

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CCC A4-202 Slide 3109/28/98

FITT FACTORS APPLIED TO PHYSICAL CONDITIONING

ME- 12+ reps, MSE-8-12 reps,MS- 3-7 reps

CRE MS ME3 - 5 Times WeeklyF

70-90% MHR

20+ min.

RunningCyclingRowingRoad MarchingSwimming

Based on Sets and Reps

Free WeightsMachines

Free WeightsMachines CalisthenicsGrass DrillsRifle PT

TMF -Temporary Muscle Failure

T

I

T

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CCC A4-202 Slide 3209/28/98

STRUCTURE OF A PT STRUCTURE OF A PT SESSIONSESSION

•WARM UPWARM UP

•THE MAIN WORKOUTTHE MAIN WORKOUT

•COOL DOWNCOOL DOWN

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CCC A4-202 Slide 3309/28/98

WARM - UP

-PREVENTS INJURIES-PREVENTS INJURIES

-INCREASES BODY INTERNAL TEMPERATURE AND -INCREASES BODY INTERNAL TEMPERATURE AND HEART RATEHEART RATE

-BEGIN WITH TWO MINUTE WALK OR JOG -BEGIN WITH TWO MINUTE WALK OR JOG FOLLOWED BY STRETCHINGFOLLOWED BY STRETCHING

STRETCHING SHOULD BE SPECIFIC TO THE TYPE STRETCHING SHOULD BE SPECIFIC TO THE TYPE OF CONDITIONING EXERCISE YOU WILL PERFORMOF CONDITIONING EXERCISE YOU WILL PERFORM

(IE. LEG STRETCHES FOR RUNNING DAYS ETC.)(IE. LEG STRETCHES FOR RUNNING DAYS ETC.)

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CCC A4-202 Slide 3409/28/98

CONDITIONING

-WHERE CARDIORESPIRATORY -WHERE CARDIORESPIRATORY AND OR MUSCULAR AND OR MUSCULAR ENDURANCE AND STRENGTH IS ENDURANCE AND STRENGTH IS DEVELOPEDDEVELOPED

-SHOULD REACH THR IN FIRST -SHOULD REACH THR IN FIRST FIVE MINUTESFIVE MINUTES

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CCC A4-202 Slide 3509/28/98

COOL- DOWN

*SERVES TO GRADUALLY SLOW *SERVES TO GRADUALLY SLOW THE HEART RATE AND HELPS THE HEART RATE AND HELPS PREVENT POOLING OF BLOOD IN PREVENT POOLING OF BLOOD IN THE LEGS AND FEETTHE LEGS AND FEET

*CONSISTS OF 2-3 MINUTES OF *CONSISTS OF 2-3 MINUTES OF LOW INTENSITY EXERCISE LOW INTENSITY EXERCISE FOLLOWED BY 2-3 MINUTES OF FOLLOWED BY 2-3 MINUTES OF STRETCHINGSTRETCHING

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CCC A4-202 Slide 3609/28/98

PHASES OF CONDITIONING

• Preparatory.

• Conditioning.

• Maintenance.

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CCC A4-202 Slide 3709/28/98

PREPARATORY

•STARTING PHASE DEPENDS ON PERSONS STARTING PHASE DEPENDS ON PERSONS AGE, FITNESS LEVELS, AND PREVIOUS AGE, FITNESS LEVELS, AND PREVIOUS PHYSICAL ACTIVITYPHYSICAL ACTIVITY

•BEGINNING WORKLOAD MUST BE BEGINNING WORKLOAD MUST BE MODERATEMODERATE

•PROGRESSION IS ACHIEVED THROUGH PROGRESSION IS ACHIEVED THROUGH GRADUAL, PLANNED INCREASES IN GRADUAL, PLANNED INCREASES IN FREQUENCY, INTENSITY, AND TIMEFREQUENCY, INTENSITY, AND TIME

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CONDITIONING PHASE

•EFFORT TO REACH DESIRED LEVEL EFFORT TO REACH DESIRED LEVEL OF FITNESSOF FITNESS

•PHASE ENDS WHEN:PHASE ENDS WHEN:

SOLDIER IS PHYSICALLY MISSION SOLDIER IS PHYSICALLY MISSION CAPABLECAPABLE

ALL PERSONAL STRENGTH AND ALL PERSONAL STRENGTH AND UNIT FITNESS GOALS HAVE BEEN UNIT FITNESS GOALS HAVE BEEN METMET

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CCC A4-202 Slide 3909/28/98

MAINTENANCE PHASE

•SUSTAINS HIGH LEVEL OF SUSTAINS HIGH LEVEL OF FITNESS ACHIEVED IN FITNESS ACHIEVED IN CONDITIONING PHASECONDITIONING PHASE

•TO STAY AT MAINTENANCE PHASE TO STAY AT MAINTENANCE PHASE YOU NEED:YOU NEED:

•A WELL DESIGNED, 45-60 MINUTE A WELL DESIGNED, 45-60 MINUTE WORKOUT THREE TIMES A WEEK WORKOUT THREE TIMES A WEEK AT THE RIGHT INTENSITYAT THE RIGHT INTENSITY

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CCC A4-202 Slide 4009/28/98

7-STEP PLANNING PROCESS

Step 1: Analyze the mission.

Step 2: Develop fitness objectives.

Step 3: Assess the unit.

Step 4: Determine training requirements.

Step 5: Develop fitness tasks.

Step 6: Develop a training schedule.

Step 7: Conduct and evaluate training.

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CCC A4-202 Slide 4109/28/98

STEP 1: ANALYZE THE MISSION

• Wartime mission.

• Mission essential task list (METL).

• Commander’s intent.

• ARTEP/MTP experience (JRTC

and NTC).

• NCO experience.

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STEP 2: DEVELOP FITNESS OBJECTIVES

• Identify specific fitness tasks.

• Observable, measurable, quantifiable.

• Realistic and performance oriented.

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CCC A4-202 Slide 4309/28/98

FITNESS OBJECTIVES

• Meet unit foot march standards.

• Complete rope climb w/BDU’s , boots, kevlar and LCE.

• Execute minimum of six pull ups.

• Run five miles.

• No APFT failures.

• No soldiers on weight control program.

• No more than 10% of company on profile.

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CCC A4-202 Slide 4409/28/98

DEVELOP PERFORMANCE MEASURES

• Light infantry company performance measures:

– Perform 52 push-ups, 62 sit-ups and 2-MR < 14:54.

– Perform 6 pull-ups.

– Carry equal size soldier 100 meters.

– Lift 130 pounds to a height of 48-52 inches.

– Road march 12 miles with 35 lbs. ALICE pack < 3 hours.

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CCC A4-202 Slide 4509/28/98

DEVELOP PERFORMANCE MEASURES

• Medical company performance measures:

– Perform a 400-meter fireman’s carry with an equal size soldier in less than 3 minutes.

– Perform a timed 100-meter skedco pull with 135 lbs inside.

– Perform a landing zone inverted Y shuttle.

– Set up a GP medium < 15 minutes.

– Road march 12 miles with 35 lbs. ALICE pack < 3 hours.

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CCC A4-202 Slide 4609/28/98

• Utilizing performance measures:

– Identify current fitness level.

– Test standardized performance measures.

– Identify unit strengths and weaknesses.

STEP 3: ASSESS THE UNIT

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STEP 4: DETERMINE TRAINING REQUIREMENTS

• Commander’s intent.

• Mission/METL.

• APFT (secondary importance).

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CCC A4-202 Slide 4809/28/98

STEP 5: DEVELOP FITNESS TASKS

• Base fitness tasks on the mission and METL.

• Conduct realistic training (road march with a combat load for a realistic distance over terrain).

• Train all components of physical fitness and condition the entire body with a wide variety of exercise techniques. Don’t just train for the APFT.

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BATTLE-FOCUSED PT WORKSHEET

INDIVIDUAL TASK

REQUIRED PHYSICAL

PERFORMANCE

PRIMARY WAYTO DEVELOP

PERFORMANCE

SECONDARYBENEFITS

RESOURCES

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CCC A4-202 Slide 5009/28/98

• Review the training objectives.

• Determine training methods and frequency.

• Train all five components of physical fitness and adhere to the seven principles of

exercise.

STEP 6: DEVELOP A TRAINING SCHEDULE

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CCC A4-202 Slide 5109/28/98

DEVELOP AN EVENT LIST

• Sandbag circuit.• Aquatics.

• Strength training machine circuit.• Calisthenics circuit. • Ability group run.• Interval run.• Road march.• Obstacle/confidence

course.• Cross-country run.• Rifle PT.• BF PT circuit.

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STEP 7: CONDUCT AND EVALUATE TRAINING

• Execute battle-focused physical training.

• Re-evaluate performance at 6 and 10 weeks using standardized assessment techniques.

• Allow for continuous feedback.

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4 WEEK TRAINING SCHEDULE MONTH #2

SUN

A: Log DrillsD: 60 MinI: TMF(Anaerobic Power)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SAT

A: ConfidenceObstacle CourseD: 90 MinI: 70-90% MHR/TMF

A: TOC Equip CircuitD: 50 MinI: TMF/80% MHR

A: Ability Group RunD: 3 milesI: 75-80% MHRw/ 150 Push-ups and Sit-ups

A: Ability Group RunD: 2 milesI: 70% MHR

A: Push-up/Sit-upImprovement D: 45 MinI: TMF

A: Road MarchD: 2 hoursI: 6 miles @20 min/milew/ 30 lb ruck, weapon, LCE, softcap

A: Individual Movement Tech.CircuitD: 40 MinI: 80% MHR/TMF

A: Ability Group RunD: 2 milesI: 70% MHR

A: Push-up/Sit-upImprovementD: 45 MinI: TMF

A: Road MarchD: 2 hoursI: 6 miles @20 min/mile w/ 30 lb ruck, weapon, LCE, softcap

A: Individual Movement Tech.CircuitD: 40 MinI: 80% HR/TMF

A: 1000m SwimD: 45 MinI: 70-90% MHR

A: Litter RelaysD: 60 MinI: 70-90% MHR/TMFBDU + Boots

A: Cross CountryRunD: 40 MinI: 70% MHRBDU w/ athleticfootwear of choice

A: Rifle DrillsB: 60 MinI: TMF/70% MHR

A: Road MarchD: 105 minI: 6 miles @17.5 min/mile w/30lb ruck, weapon,LCE, softcap

A: Single StationMachine Circuitto MusicD: 60 MinI: TMF/80%MHR

A: Interval TrainingD: 60 MinI: As per 2 Mile Run Breakdown 5 X 400m with Flexibility to improve training

A: Bayonet AssaultCourse I: 80-90% MHR/TMF

BDU + Boots

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SPECIAL POPULATIONS

• Medical Profiles:– Injury.– Pregnancy.

• Overweight.

• APFT failure.

• New soldier.

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• You are not a doctor.

• Do not cause further injury.

• Do not make PT punitive.

• Train with your unit when possible.

GENERAL RULES

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CCC A4-202 Slide 5609/28/98

PROFILE PT*

• CR: Low impact - stationary cycle, walking, rowing machine and aquatics.

• MS: Sympathetic stimulation and use of strength training machines.

• ME: Aquatics, surgical tubing,calisthenics and conditioning drills.

• FLEX: Static, passive and PNF techniques.

• BC: Calculate caloric intake vs. expenditure.

* Remember rules #1 and #2.

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CCC A4-202 Slide 5709/28/98

OVERWEIGHT

• Education on caloric intake vs. expenditure:

– Diet and exercise.

• Long slow duration and low impact activities:

– Prevent overuse injuries.

• MSE/FLEX:

– Overweight soldiers should not be limited in these areas.

– Ensure proper progression.

• Educate and train:

– Teach, coach and mentor.

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APFT FAILURE*

• Progression: Do not exceed 10% per week for CR and MSE training.

• Balance: Ensure all muscle groups are trained.

• Recovery: Is often violated when additional PT is conducted. Utilize low impact activities such as aquatics, stationary cycle and strength training machines. These activities will provide variety, as opposed to just push-ups, sit-ups and running.

*Pay attention to rules 2, 3, and 4.

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CCC A4-202 Slide 5909/28/98

NEW SOLDIER

• Who is a new soldier?

• Make the new soldier mission capable.

• Progression is the key: train motion, form, and muscle memory. Gradually increase intensity over a period of weeks.

• Exercise prescription during new soldier PT should mirror what is expected at unit level, but at lower intensity to prevent injury.

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CCC A4-202 Slide 6009/28/98

PREGNANCY

• Rule #1: You are not a doctor.

• Reference FM 21-20, Appendix A (physiological differences).

• Develop and implement a post-wide pregnancy PT program.

• Activities should include: Low impact exercise, strength training machines and flexibility training.

• Do not regulate the pregnant soldier’s diet.

• Always work within the physician's guidelines.

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SPECIAL POPULATIONS*

• You are not a doctor.

• Do not cause further injury.

• Do not make PT punitive.

• Train with your unit when possible.

*It is the MFTs responsibility to develop training programs for special populations that are IAW with the four rules listed above and the seven principles of exercise.

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

HISTORY OF AR 600-9

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PURPOSE OF AR 600-9

To establish policies and procedures for the implementation of the Army Weight Control Program

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POLICY

Applies to all military personnel

At a minimum personnel will be weighed when they take the APFT or at least every 6 months

Personnel exceeding screening table weight or identified by the Commander, will have determination made of body fat

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POLICY CON’T

Commanders will provide education and other motivational programs to encourage personnel to attain and maintain proper weight standards

Nutritional education sessions are required for all soldiers enrolled in weight control program

Exercise program is required even if soldier meets minimum APFT standard

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Maximum allowable percent body fat

standards …Age Group 17-20

Male: 20

Female: 30

Age Group 21-27

Male: 22

Female: 32

Age Group 28-39

Male: 24

Female: 34

Age Group 40 & older

Male: 26

Female: 36

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Personnel who are Personnel who are overweight will ...overweight will ...

�Be considered non-promotable

�Will not be authorized to attend civilian or military schools

�Will not be assigned to command positions

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DEFINITION OF TERMS

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

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ProceduresProceduresBody fat composition will be Body fat composition will be determined for personnel ...determined for personnel ...

•When the unit Commander or Supervisor determines that the individual’s appearance suggests that body fat is excessive

•Whose body weight exceeds screening table weight

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Routine weigh-ins will Routine weigh-ins will be accomplished at unit be accomplished at unit levellevel

A soldier of the same gender will be present when opposite gender is conducting the measurement.

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Soldiers exceeding the Soldiers exceeding the body fat standard body fat standard will ...will ...•Be counseled by health care personnel

•Entered in the weight control program by the commander

•Flagged under the provisions of AR 600-8-2

•Have a medical evaluation

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•Required to lose 3 to 8 pounds per month

•Will be removed from the program as soon as body fat standards are achieved

•After 6 months in the program they will be eliminated

•If within 1 year of removal from the program soldier re-enters program, soldier will be eliminated

Con’tCon’t

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Reenlistment criteria

-Personnel exceeding the STW and body fat standards are not allowed to reenlist of extend.

(1) Exceptions to this policy may be requested for individuals with temporary medical conditions for which disability separation is not appropriate or soldiers who are pregnant.

(2) Requests for exception to policy are forwarded through the chain of command. The approving authority is the commander exercising General Court Martial Convening Authority or the first General officer in the chain of command.

(3) The request will have the commander's personal recommendation and appropriate comments at each level.

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Con’t

(4) The request will include at a minimum the physician's evaluation, record of progress in weight control program, current height and weight, current body fat, years of active federal service, and any other pertinent information.

(3) Soldiers who have attained 18 years of active federal service (AFS) may be extended for the minimum time to attain 20 years of AFS. They must retire no later than the last day of the month in which they attain eligibility for retirement

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Circumference sites for males

Neck

Abdomen

Circumference sites for females

Hips

Forearm

Neck

Wrist

Conducting Body Fat Conducting Body Fat measurementsmeasurements

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Determining Determining circumference sites for circumference sites for males abdomenmales abdomenStand with arms relaxed

Measure at midpoint of navel

Ensure tape is level around midsection

Ensure soldier is not holding breath

Ensure tape is taunt but not tight

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Determining Determining circumference sites for circumference sites for male neckmale neckSoldier stands looking straight ahead with chin parallel to the floor

Place tape just below larynx

Do not place over Adam's Apple

Ensure tape is level as feasible

Do not allow shoulder muscles to interfere with measurement

Do not allow soldier to hold breath or bull neck

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Determining Determining circumference sites for circumference sites for femalesfemalesNeck

Same as for males

Forearm

Extend arm away from the body

Palm up

Place tape around largest part of forearm

Soldier determines which arm

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Females Females WristWrist

Arm extended away from the body

Same arm as forearm measurement

Place tape below hand and above lower end of the bones of the forearm

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Females Females HipsHips

Around hips where tape passes over the greatest protrusion of the gluteal muscles

Tape is kept horizontal

Tape is drawn snug to compensate for wear of the gym shorts

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ADMINISTERING THE ARMY PHYSICAL

FITNESS TEST

 

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.

Test Test AdministrationAdministration

›Must be administered properly to standard

›Individuals may not administer test to themselves

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Required EquipmentRequired Equipment

Copy of FM 21-20

Clipboard and pen to record scores on scorecards

Two stopwatches

Numbers for runners

Scorecards for each soldier

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Preparation for the APFT Preparation for the APFT includes ...includes ...

•Selecting and training scorers

•Briefing administrators and participants

•Selection of location

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SupervisiSupervisionon

�Uniformity must be maintained in the following

Scoring the test

Training of scorers

Preparing the test

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Supervisors should Supervisors should ensure ...ensure ...

Soldiers are not tested when fatigued or ill

Soldiers do not have tiring duties just before the APFT

Weather is not a factor

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Duties of test Duties of test personnelpersonnel

Provide OIC or NCOIC

A supervisor, scorer, and demonstrator for each event

Support personnel

No more than 1:15 ratio for scorers

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OIC or NCOIC responsibilities

Administer the APFT

Procure equipment

Layout test site

Train scorers

Ensure test is properly administered, events explained, demonstrated, and scored according to standard

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Soldiers should be allowed no less than 10 minutes, but no more than 20 minutes to recover between events

Entire APFT must be finished within 2 hourSoldiers who perform events incorrectly must be stopped by the scorer before the completion of 10 repetitions

CON’T

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Will repeat # of last correctly executed push-up if repetition does not count

May either sit or kneel to evaluate

Positioned approximately three feet from shoulder at a 45 degree angle to the front to evaluate push-up

Positioned approximately three feet from the soldiers hip to evaluate the sit-up

CON’T

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SUMMARY

• What criteria are used to implement the company fitness program?

• What types of injuries are most special population soldiers prone to?