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CAPTAIN’S CAREER COURSE

CAPTAIN’S CAREER COURSE. LESSON: PHYSICAL FITNESS. 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.

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CAPTAIN’S CAREER COURSE

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  1. CAPTAIN’S CAREER COURSE LESSON: PHYSICAL FITNESS

  2. 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.

  3. SAFETY, RISK, AND ENVIRONMENTAL CONCERNS • Safety Requirements: None • Risk Assessment Level: Low • Environmental: None

  4. PRIMARY REFERENCES • FM 21-20, Physical Fitness Training • AR 600-9, The Army Weight Control Program • AR 350-1, Training Units

  5. 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.

  6. COMPONENTS OF FITNESS • Cardiorespiratory endurance. • Muscular strength. • Muscular endurance. • Flexibility. • Body composition.

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

  8. MUSCULAR STRENGTH (MS) The greatest amount of force that a muscle or muscle groups can exert in a single effort.

  9. 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.

  10. FLEXIBILITY (FLEX) The ability to move joints or any group of joints through an entire, normal range of motion.

  11. BODY COMPOSITION(BC) The amount of body fat the soldier has in comparison to his/her total body mass.

  12. MOTOR EFFICIENCY Combat Readiness Physical Fitness 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.

  13. MOTOR EFFICIENCY The quality of movement performed by the body through space.

  14. MOTOR EFFICIENCY DEVELOPMENT • Coordination. • Speed. • Skill. • Power. • Kinesthetic Awareness. • Posture. • Balance. • Agility.

  15. PRINCIPLES OF EXERCISE • Progression. • Regularity. • Overload. • Variety. • Recovery. • Balance. • Specificity.

  16. PROGRESSION The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

  17. 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

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

  19. VARIETY • Increases Motivation and Progress • Reduces Boredom

  20. RECOVERY Most neglected principle Absolutely necessary when training for muscular strength/endurance

  21. BALANCE Program must emphasize all fitness components

  22. SPECIFICITY Training towards specific goals

  23. FITT FACTORS • Frequency. • Intensity. • Time. • Type.

  24. 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.

  25. 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

  26. 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

  27. 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

  28. Utilizing THR • Should be reached within first 5 minutes • Maintain 20 to 30 minutes • Should return to normal range within 5 minutes after exercise period (60-90)

  29. TIME • Depends on the type of exercise • Cardiorespiratory at least 20 to 30 minutes • Muscular strength and endurance TMF

  30. TYPE • Refers to the kind of exercise performed • Consider the principle of specificity • One must practice the particular exercise, activity, or skill he wants to improve

  31. FITT FACTORS APPLIED TO PHYSICAL CONDITIONING F CRE MS ME 3 - 5 Times Weekly 70-90% MHR TMF -Temporary Muscle Failure I ME- 12+ reps, MSE-8-12 reps, MS- 3-7 reps T 20+ min. Based on Sets and Reps Running Cycling Rowing Road Marching Swimming Free Weights Machines Free Weights Machines Calisthenics Grass Drills Rifle PT T

  32. STRUCTURE OF A PT SESSION • WARM UP • THE MAIN WORKOUT • COOL DOWN

  33. WARM - UP -PREVENTS INJURIES -INCREASES BODY INTERNAL TEMPERATURE AND HEART RATE -BEGIN WITH TWO MINUTE WALK OR JOG FOLLOWED BY STRETCHING STRETCHING SHOULD BE SPECIFIC TO THE TYPE OF CONDITIONING EXERCISE YOU WILL PERFORM (IE. LEG STRETCHES FOR RUNNING DAYS ETC.)

  34. CONDITIONING -WHERE CARDIORESPIRATORY AND OR MUSCULAR ENDURANCE AND STRENGTH IS DEVELOPED -SHOULD REACH THR IN FIRST FIVE MINUTES

  35. COOL- DOWN *SERVES TO GRADUALLY SLOW THE HEART RATE AND HELPS PREVENT POOLING OF BLOOD IN THE LEGS AND FEET *CONSISTS OF 2-3 MINUTES OF LOW INTENSITY EXERCISE FOLLOWED BY 2-3 MINUTES OF STRETCHING

  36. PHASES OF CONDITIONING • Preparatory. • Conditioning. • Maintenance.

  37. PREPARATORY • STARTING PHASE DEPENDS ON PERSONS AGE, FITNESS LEVELS, AND PREVIOUS PHYSICAL ACTIVITY • BEGINNING WORKLOAD MUST BE MODERATE • PROGRESSION IS ACHIEVED THROUGH GRADUAL, PLANNED INCREASES IN FREQUENCY, INTENSITY, AND TIME

  38. CONDITIONING PHASE • EFFORT TO REACH DESIRED LEVEL OF FITNESS • PHASE ENDS WHEN: • SOLDIER IS PHYSICALLY MISSION CAPABLE • ALL PERSONAL STRENGTH AND UNIT FITNESS GOALS HAVE BEEN MET

  39. MAINTENANCE PHASE • SUSTAINS HIGH LEVEL OF FITNESS ACHIEVED IN CONDITIONING PHASE • TO STAY AT MAINTENANCE PHASE YOU NEED: • A WELL DESIGNED, 45-60 MINUTE WORKOUT THREE TIMES A WEEK AT THE RIGHT INTENSITY

  40. 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.

  41. STEP 1: ANALYZE THE MISSION • Wartime mission. • Mission essential task list (METL). • Commander’s intent. • ARTEP/MTP experience (JRTC • and NTC). • NCO experience.

  42. STEP 2: DEVELOP FITNESS OBJECTIVES • Identify specific fitness tasks. • Observable, measurable, quantifiable. • Realistic and performance oriented.

  43. 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.

  44. 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.

  45. 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.

  46. STEP 3: ASSESS THE UNIT • Utilizing performance measures: • Identify current fitness level. • Test standardized performance measures. • Identify unit strengths and weaknesses.

  47. STEP 4: DETERMINE TRAINING REQUIREMENTS • Commander’s intent. • Mission/METL. • APFT (secondary importance).

  48. 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.

  49. INDIVIDUAL TASK REQUIRED PHYSICAL PERFORMANCE PRIMARY WAY TO DEVELOP PERFORMANCE SECONDARY BENEFITS RESOURCES BATTLE-FOCUSED PT WORKSHEET

  50. STEP 6: DEVELOP A TRAINING SCHEDULE • Review the training objectives. • Determine training methods and frequency. • Train all five components of physical fitness and adhere to the seven principles of • exercise.

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