Army physical fitness training program canada 411,the best way to exercise to lose weight fast,fast weight loss on paleo diet 2014 - Plans Download

21.02.2015
The goal of the Army's physical fitness program is to improve each soldier's physical ability so he can survive and win on the battlefield. Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT. Commanders must develop programs that train soldiers to maximize their physical performance. When planning a physical fitness program, the commander must consider the type of unit and its mission. Improve the unit's overall level of strength by ensuring that all soldiers in the unit can correctly perform at least one repetition with 50 percent of their bodyweight on the overhead press using a barbell. Improve the unit's average APFT score through each soldier obtaining a minimum score of 80 points on the push-up and sit-up events and 70 points on the 2-mile run.
Decrease the number of physical training injuries by 25 percent through properly conducted training. With the training objectives established, the commander and MFT are ready to find the unit's current fitness level and measure it against the desired level. By assessing the unit's fitness capabilities and comparing them to the standards defined in training objectives, leaders can determine fitness training requirements. At the end of a well-planned and executed PT session, all soldiers should feel that they have been physically stressed.
The key to evaluating training is to determine if the training being conducted will result in improvements in physical conditioning.
Total fitness should be reinforced throughout each soldier's career by classroom instruction.
Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular endurance and strength training. The following sample program shows a commander's thought processes as he develops a 12-week fitness training program for his unit.
Captain Frank Jones's company has just returned from the field where it completed an ARTEP. First, they analyzed the recently completed ARTEP and reviewed the ARTEP manual to find the most physically demanding, mission-oriented tasks the unit performs. Captain Jones determined that the major PT emphasis should be to improve muscular endurance and strength.
Improve the unit's road marching capability so that 100 percent of the unit can complete a 12-mile road march with a 35-pound load in at least 3.5 hours. The MFT also recommended that the unit be assessed in the following areas: road march performance, strength, flexibility, substance abuse, and profiled soldiers.
Eighty-eight percent of the company finished the 12-mile road march with a 35-pound load in under 3 hours 30 minutes. A formation toe-touch test revealed that over half the company could not touch their toes while their knees were extended. Training requirements are determined by analyzing the training results and the data obtained from the unit assessment. Units will do flexibility exercises during the warm-up and cool-down phase of every PT session.
Each soldier will do 8 to 12 repetitions of bent-leg, sandbag dead-lifts at least two times a week to develop strength. Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to the fitness objectives. An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training.
The collective tasks for the unit are to perform the following: develop muscular endurance and strength, improve CR endurance, and improve flexibility. The leader's tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives.
High priority is given to training those muscles and muscle groups used in mission-essential tasks. All the principles of exercise, to include regularity, overload, recovery, progression, specificity, balance are used. In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier chapters are used to organize training sessions for improving CR endurance and flexibility. As CPT Jones developed his program, he made sure he used the seven principles of exercise.
CPT Jones's step-by-step process of developing a sound PT program for his unit is an example of what each commander should do in developing his own unit program. An orienteering course is set up by placing control points or marker signs over a variety of terrain. Urban orienteering is very similar to traditional types, but a compass, topographical map, and navigation skills are not needed. Urban orienteering adds variety and competition to a unit’s PT program and is well suited for an intramural program.
Urban orienteering is conducted during daylight hours to ensure safety and make the identification of checkpoint markers easy. Once the soldiers have been assigned a partner, the orienteering marshal briefs them on the rules and objectives of the game.
Neither the United States Army nor any other component of the Department of Defense has approved, endorsed, or authorized this website. You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training. The Army's Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance. After boot camp, to pass the periodic Navy fitness test, a sailor needs to be in the Satisfactory (Medium) category, or above, which means they must have an average score of at least 50.
The Navy SEALs, Navy SWCC, Divers, and SAR swimmers naturally have more water based fitness tests and training. Only applicants not meeting the Navy weight standard for their height will be measured for body fat percentage.
This article should help many with finding the standards you should reach prior to joining the military. Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Physical fitness is one of the foundations of combat readiness, and maintaining it must be an integral part of every soldier's life. Crucial to the success of any program is the presence and enthusiasm of the leaders who direct and participate in it. It is generally accepted that competitive sports have a tremendous positive influence on the physical and emotional development of the participants. Competitive fitness activities help in the development of assets that are vital to combat effectiveness. The Army's sports mission is to give all soldiers a chance to participate in sports activities.
Factors that affect the content of the sports program differ at every Army installation and unit.
The command level best suited to organize and administer a broad intramural program varies according to a unit's situation. To successfully organize and conduct an intramural program, developers should consider the following factors and elements.
The unit commander should publish and endorse a directive giving authorization and guidance for a sports program. Commanders should form an intramural sports council in units of battalion size or larger and should appoint members or require designated unit representatives. Commanders can stimulate units and soldiers to participate in competitive athletics by using an award system. Commanders can stimulate soldiers to participate in competitive athletics by using an award system. A successful program depends on sound plans and close coordination between the units involved. Before the program is developed,leaders must study the training and availability situation at each unit level.
The game starts with all players inside their own areas and midfielder on their own 40-yard line. There are no time-outs except in case of injury, which is signaled by two sharp whistle blasts. Goalies may use their hands in playing the ball and may give a ball to other goalies on their team.
If players engage in unnecessary roughness or dangerous play, the referee removes them from the game for the rest of the set and one additional set. If a goalie steps on or over a boundary or sideline, the referee takes the ball being played plus another ball from the goalie's team and gives these balls to the nearest opposing player.
The object of the game is to send the ball over the opponent's goal line by pushing, rolling, passing, carrying, or using any method other than kicking the ball. The game begins when the ball is placed on the centerline with the opposing captains three feet away from it.
Players may use any means of interfering with the opponents' progress except striking and clipping. When, for any reason, the ball is tied up in one spot for more than 10 seconds, the referee declares it dead.
Strategy pushball is similar to push-ball except that it is played on two adjacent fields, and opposing teams supply soldiers to the games on both fields. The proportion of soldiers in each category stays constant regardless of the total number on a team.
Reserves are used at any point in the game on either field and are committed as individuals or groups. Reserves, substitutes, and starting members may be redesignated into any of the other components on a one-for-one basis only during dead balls, injury time-outs, or quarter- and half-time breaks. When possible, senior NCOs and officers from higher headquarters or other units should be used as officials. Chain-of-command personnel should act as team commanders and field captains whenever possible. The object is to propel the ball over the opponent's goal line by pushing, rolling, passing, carrying, or using any means other than kicking.
Starters may be exchanged between the fields if the minimum number of starters or substitutes per field is maintained.
Substitutes may enter the game only during breaks in play after a dead ball, goal, or time-out for injury. When the ball gets tied up in one spot for more than 10 seconds for any reason, the referee declares it dead.
A goal is scored when any part of the ball breaks the plane of the goal line between the sidelines.
Players may use any means of interfering with their opponents' progress, but they are penalized for striking or clipping opponents or throwing them to the ground. Clipping (throwing the body across the back of the opponent's legs as he is running or standing). Throwing an opponent to the ground (that is, lifting and dropping or slamming a player to the ground instead of tackling cleanly). Unsportsmanlike conduct is called for abusive or insulting language that the referee judges to be excessive and blatant.
The face-off marks the start of the game, the second half, and the restart of play after goals.
Orienteering combines map reading, compass use, and terrain study with strategy, competition, and exercise. An orienteering course is set up by placing control points or marker signs over a variety of terrain.


Urban orienteering is very similar to traditional types, but a compass, topographical map, and navigation skills are not needed. Urban orienteering adds variety and competition to a unit's PT program and is well suited for an intramural program. Urban orienteering is conducted during daylight hours to ensure safety and make the identification of check-point markers easy. Once the soldiers have been assigned a partner, the orienteering marshal briefs them on the rules and objectives of the game. The unit olympics is a multifaceted event that can be tailored to any unit to provide athletic participation for all soldiers. A unit olympics, if well promoted from the top and well staged by the project NCO or officer, can be a good precursor to an SDT or the EIB test.
The olympics should include events that challenge the soldiers' muscular strength and endurance, aerobic endurance, flexibility, agility, speed, and related sports skills.
Events can be held for both individuals and teams, and they should be designed so that both male and female soldiers can take part. This event uses four-man teams for a running relay around a quarter-mile track carrying sandbags.
In this event, if teams are numerically equal, all members of each team should participate. The commander, ranking person, or ceremony host gives an inspirational speech before the opening ceremonies, welcoming competitors and wishing them good luck. When two teams tie an event, the points are added together and split equally between them. Physical fitness includes all aspects of physical performance, not just performance on the APFT.
According to FM 25-100, the goals should provide a common direction for all the commander's programs and systems.
The commander, as tactician, and the MFT, as physical fitness advisor, must analyze the METL and equate this to specific fitness objectives. Another way is to have the soldiers road march a certain distance within a set time while carrying a specified load. They identify what has to be done to correct all deficiencies and sustain all proficiencies. Individual tasks are activities that an individual soldier must do to accomplish the collective training task. Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place. Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training.
Leaders must emphasize the development of all the fitness components and follow the principles of exercise and the FITT factors.
They should also understand the objective of the training session and how it will help them improve their fitness levels. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout.
In addition, imbalances often stem from a lack of variety in the program which leads to boredom. It showed that the commander was aware that the unit's tasks require muscular endurance and strength and cardiorespiratory fitness. He based this on his unit's mission, training schedule, available resources, and on his commander's guidance and objectives.
Each soldier will score at least 80 points on the push-up and sit-up events and 70 points on the 2-mile run. The next step is to compare this data to the standards identified in the training objectives. In developing the fitness tasks, CPT Jones must address collective, individual, and leader tasks as well as resources required. By accurately listing the fitness tasks that must be done and the resources required to do them, the subsequent step of developing a training schedule is greatly facilitated. Similarly, the leader must organize and supervise all warm-up and cool-down sessions to best meet the fitness objectives for the development and maintenance of flexibility.
This phase includes the evaluation of performance, assessment of capabilities, and feedback portions of the training management cycle.
To help soldiers reach adequate overload as they improve, the program is made gradually more difficult. When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed.
It combines map reading, compass use, and terrain study with strategy, competition, and exercise.
The orienteer or navigator uses a detailed topographical map and a compass to negotiate the course.
A course can be set up on any installation by using a map of the main post or cantonment area. When the orienteering marshal signals the start of the event, all competitors leave the assembly area at the same time.
He reminds soldiers to be cautious while running across streets and to emphasize that team members should always stay together. Looking at the female age 25-29 chart, we see that is worth 85 points for the curl-ups, 65 points for the push ups, and 55 points for the running event. Male applicants measured at 22 percent body fat or less may enter the Delayed Entry Program (DEP) and ship to Recruit Training Command regardless of their weight. It is always recommended to never strive for the minimum physical standards when seeking a profession that requires a fit body to perhaps save your life or the lives of your comrades. 27, during an Oregon Army National Guard’s Physical Health and Adventure Training (PHAT) Team event. This chapter discusses competitive fitness activities and athletic events that commanders can use to add variety to a unit's physical fitness program.
Sports competition can enhance a soldier's combat readiness by promoting the development of coordination, agility, balance, and speed. If the objective of maximum participation is to be achieved, organization should start at company level and then provide competition up through higher unit levels. Therefore, beforehand, organizers must determine how much money is available to support it. Determine the number, type, and location of recreational facilities both within the unit and in those controlled by units at higher levels. Coordinate with the units' operations sections to avoid conflict with military training schedules. The intramural director should plan a tentative program of activities based on the season, local situation, and needs and interests of the units. An intramural handbook should be published at each level of command from installation to company to serve as a standing operating procedure (SOP). Intramural directors should be able to choose the type of competition best suited for the sport and local circumstances.
They are large-scale activities which can combine many components of physical and motor fitness. He also removes players for the rest of the set if they step on or over a boundary or sideline or use their hands outside the goal area. If the team has no other ball in the goal area, the referee limits the penalty to the ball that is being played.
It also requires a level playing surface that is 240 to 300 feet long and 120 to 150 feet wide.
Clipping is throwing one's body across the back of an opponent's legs as he is running or standing. Pull-over vests or jerseys of two different colors are used by each team for a total of four different colors. Combat boots may be worn, but extra caution must be used to prevent injuries caused by kicking or stepping on other players. He is responsible for overall game strategy and for determining the number and positions of players on the field. Before the event, game organizers must coordinate with participating units and agree on the number on each team.
A reserve may become a starter by switching vests with an original starter, who then becomes a reserve. The teams line up at right angles to the sidelines; they are 10 feet apart at the point where the ball went out of bounds.
He restarts play as with an out-of-bounds dead ball, except that he puts the ball on the spot where it was stopped.
The next quarter, signaled by the scorekeeper, starts as it does after a ball goes out of bounds. It is played the same as in regulation play, but only one field is used, with starting squads from both teams opposing each other.
It is also called against a player on the sidelines who interferes with the ball or with his opponents on the field. Players wear boots with normal soles and carry broom-shaped sticks with which they hit the ball into the goals. Only goalies may use their hands to play the ball, but they must always keep control of their sticks. It combines map reading, compass use, and terrain study with strategy, competition, and exercise. The orienteer or navigator uses a detailed topographical map and a compass to negotiate the course.
A course can be set up on any installation by using a map of the main post or cantonment area. When the orienteering marshal signals the start of the event, all competitors leave the assembly area at the same time. He reminds soldiers to be cautious while running across streets and to emphasize that team members should always stay together. The objective is for the team to do as many correct push-ups as possible within a four-minute time limit. Leaders must understand the principles of exercise, the FITT factors, and know how to apply them in order to develop a sound PT program that will improve all the fitness components. The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities. An example of a goal is as follows because the exceptional physical fitness of the soldier is a critical combat-multiplier in the division, it must be our goal to ensure that our soldiers are capable of roadmarching 12 miles with a 50-pound load in less than three hours. Any quantifiable, physically demanding, mission-essential task can be used as an assessment tool. Fitness tasks establish priorities, frequencies, and the sequence for training requirements.
These will involve procuring resources, the setting up of training, education of individual soldiers, and the supervision of the actual training. The early identification and acquisition of resources is necessary to fully implement the training program.
Ideally, it should include three cardiorespiratory and three muscular conditioning sessions each weeks. Soldiers must understand why the program is organized the way it is and what the basic fitness principles are.
Classroom instruction in subjects such as principles of exercise, diet and nutrition, tobacco cessation, and stress management should be held at regular intervals. When all soldiers must run at the same pace as with a unit run, many do not receive a training effect because they do not reach their training heart rate (THR). The principles of exercise are described in Chapter 1, and their application is shown in the sample program below.


When performance is less than the established standard, the problem must be addressed and corrected. To improve cardiorespiratory endurance, they must do ability-group runs, interval training, road marching, and they must calculate their THR and monitor THR when appropriate. The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do. The sand-bag lifting and weight training programs help develop muscular endurance and strength. Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by maintaining THR. For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and PREs. Soldiers will spend at least two to three days a week working each of the major fitness components. Courses can be short and simple for training beginners or longer and more difficult to challenge the advanced competitors. Speed is important since the winner is the one who reaches all the control points in the right order and returns to the finish area in the least time. Point values throughout the course are high or low depending on how hard the markers are to reach. Soldiers run within this area looking for coded location markers, which are numbered and marked on the map before the start. Suggestions for locations to put point markers are as follows: at intersections, along roads in the tree line, on building corners, and along creek beds and trails.
Female applicants measured at 33 percent body fat or less may DEP and ship regardless of their weight. If you are seeking to get back into shape and want to be as fit as one of the above military members, check with your doctor before starting any fitness program.
Each command level should have its own program and support the next higher program level.
The commander must appoint a qualified person to be the director, regardless of the local situation, type, and size of the unit. In all cases, activities must be planned to ensure the safety of participants and spectators. To justify requests for funds they must prepare a budget in which they justify each sports activity separately. Under stand the types of units to be served, their location, the climate, and military responsibilities. The list should include a director and assistants, sports council, officials, and team captains, as well as volunteers for such tasks as setting up a playing field. The form should include game number, time, date, court or field, and home or visiting team. At the referee's starting whistle, the captains immediately play the ball, and their teams come to their aid. At the end of the fourth quarter, the points of each team from both fields are added together to determine the winner.
A player who violates these rules should be removed from the game and made to run one lap around both playing fields.
The goalie plays in the goal area of a standard soccer or hockey field or along the goal line if the two opposing goals are the same size. Courses can be short and simple for training beginners or longer and more difficult to challenge the advanced competitors. Speed is important since the winner is the one who reaches all the control points in the right order and returns to the finish area in the least time. Point values throughout the course are high or low depending on how hard the markers are to reach.
Soldiers run within this area looking for coded location markers, which are numbered and marked on the map before the start. When it lands, the ball is marked for each team thrower, and the next team player throws from this spot.
For instance, he could devise a timed land-navigation event geared toward soldiers with an MOS of 11C. It can reduce the number of soldiers on profile and sick call, invigorate training, and enhance productivity and mental alertness.
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Training records and reports, as well as any previous ARTEP, EDREs, and so forth, can also provide invaluable information. They must be adjusted for real world constraints before they become a part of the training plan. An example would be to conduct training to develop strength and muscular endurance utilizing a sandbag circuit. The bottom line is that training programs must be developed using resources which are available. Such training defeats the concept of objective-based training and results in little benefit to soldiers.
When they know why they are training in a certain way, they are more likely to wholeheartedly take part. The least-fit soldiers of the unit may be at risk because they may be training at heart rates above their THR. To improve their flexibility, they must do stretching exercises during their daily warm-up and cool-down.
To be effective, the evaluation process must address why weaknesses exist, and it must identify corrective actions to be taken. The program also trains cardiorespiratory endurance and flexibility, and warm-up and cool-down periods are included in every workout.
The movements should, when possible, stress muscle groups used in their job-related lifting tasks. When a team reaches a location marker, it records on the scorecard the letters that correspond to its two-digit number. When the location marker code is deciphered, the team moves on to the next marker of its choice.
Once the location marker numbers are marked and color coded on the maps, they are covered with combat acetate to keep them useful for a long time.
This is a standard PT test used by other branches and many law enforcement agencies across the United States. Athletic and competitive fitness activities are sports events which should only be used to supplement the unit's PT program. The director must be a good organizer and administrator and must have time to do the job correctly. Unless the competition must take place in a short time, elimination tournaments should not be used. The other four groups start the game between the designated 10-yard segments of the field. Two more lines are marked 15 feet from and parallel to the end lines and extending across the entire field. For the extra point, the ball is placed on the opposing team's 5-yard line, and the teams line up across the field separated by the width of the ball.
A player who strikes or clips an opponent is removed from the game, and his team is penalized half the distance to its goal. When a team reaches a location marker, it records on the scorecard the letters that correspond to its two-digit number. When the location marker code is deciphered, the team moves on to the next marker of its choice. When a soldier can do an exercise for a set time without reaching muscle failure, the weight is increased so that the soldier reaches muscle failure between the 8th and 12th repetition again.
The winner is determined by the time taken to run the course and the accuracy of marking the control points when they are found. Combat acetate (also called plastic sheet) can be purchased in the self-service supply center store under stock number 9330-00-618-7214. To help teams negotiate the course, all maps must be precisely marked to correspond with the placement of the course-location markers. They should never replace physical training and conditioning sessions but, rather, should exist to give soldiers a chance for healthy competition. If the game is still tied when time expires, the winner is the team that has gained more territory. The winner is determined by the time taken to run the course and the accuracy of marking the control points when they are found.
If his unit received artillery fire, it would need to be able to move to alternate positions as quickly as possible. The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT's 2-mile run. Progression in push-ups and sit-ups involves slowly increasing the duration of the work intervals. The standard military, lensatic compass will work even though it is not specifically designed for the sport.
The next team member puts one foot against the anchor man's extended foot and does a split-stretch. Soldiers do push-ups and sit-ups at least two or three times a week to improve the unit's performance in these events.
These players may occupy both their assigned areas and the 10-yard free space at the center of the field. The competitive fitness activities will help foster teamwork and cohesion, both of which are essential to each section's functions.
The maps are labeled with a location number corresponding to the location marker on the course. If any part of the ball is driven across the goal line in this period, the offense scores one point.
The chief umpire or any referee may call infractions and impose penalties for unsportsmanlike conduct or personal fouls on either field. The maps are labeled with a location number corresponding to the location marker on the course. Penalties may also be called for infractions committed on the field or sidelines during playing time, quarter-and halftime breaks, and time-outs. The team that stretches farthest from the start point without a break in their chain is the winner.
Each team occupies the third of the team space that immediately adjoins its initial playing field. While on the course, team members must stay together and not separate to get two markers at once. While on the course, team members must stay together and not separate to get two markers at once.
Any number of soldiers may participate, the limiting factors being space and the number of points on the course.
Any number of soldiers may participate, the limiting factors being space and the number of points on the course.



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