U.S. Army Fitness Training Handbook

Preface v Introduction 1(20) Leadership Responsibilities 1(3) Components of Fitness 4(1) Principles of Exercise 5(1) FITT Factors 5(4) Warm-up and Cool-down 9(1) Phases of Fitness Conditioning 9(2) Types of Fitness Programs 11(6) Age as a Factor in Physical Fitness 17(1) Evaluation 18(3) Cardiorespiratory Fitness 21(20) Physiology of Aerobic Training 21(2) FITT Factors 23(5) Running 28(5) Road Marches 33(4) Alternate Forms of Aerobic Exercise 37(4) Muscular Endurance and Strength 41(40) Muscular Fitness 41(1) Muscular Contractions 41(1) Principles of Muscular Training 42(5) Workout Techniques 47(5) Major Muscle Groups 52(1) Key Points to Emphasize 53(1) Exercise Programs 54(24) Exercise Chart 78(3) Flexibility 81(18) Stretching Techniques 81(1) FITT Factors 82(1) Warm-up and Cool-down 82(4) Common Stretching Exercises 86(13) Body Composition 99(4) Evaluation Methods 99(1) Diet and Exercise 100(3) Nutrition and Fitness 103(8) Guidelines for Healthy Eating 103(3) Concerns for Optimal Physical Performance 106(3) Nutrition in the Field 109(2) Circuit Training and Exercise Drills 111(28) Circuits 111(7) Calisthenics 118(11) Grass Drills 129(6) Guerrilla Exercises 135(4) Obstacle Courses and Additional Drills 139(26) Obstacle Courses 139(11) Rifle Drills 150(2) Log Drills 152(7) Aquatic Exercise 159(6) Competitive Fitness Activities 165(20) Intramurals 165(5) Unit Activities 170(8) Orienteering 178(4) Unit Olympics 182(3) Developing the Unit Program 185(16) Steps in Planning 185(4) Education 189(1) Common Errors 189(1) A Sample Program 189(9) Using the Principles of Exercise 198(1) Conclusion 199(2) Physical Training During Initial Entry Training 201(4) Program Development 201(1) Safety Considerations 202(1) Road Marching 202(3) Environmental Considerations 205(6) Temperature Regulation 205(1) Heat Injuries and Symptoms 206(1) Acclimatization to Hot, Humid Environments 206(1) Exercising in Cold Environments 207(2) Acclimatization to High Altitudes 209(1) Air Pollution and Exercise 210(1) Injuries 211(4) Typical Injuries Associated with Physical Training 211(2) Other Factors 213(2) Army Physical Fitness Test 215(30) Methods of Evaluation 215(1) Over-Forty Cardiovascular Screening Program 216(1) Overview 216(1) Test Administration 217(6) Duties of Test Personnel 223(1) Test Site 224(1) Test Procedures 225(2) Test Sequence 227(8) Test Results 235(1) Scores Above Maximum 235(1) Temporary Profiles 236(1) Permanent Profiles 236(1) Alternate Events 237(8) Appendix A Physiological Differences Between the Sexes 245(2) Appendix B Positive Profile Form 247(1) Appendix C Physical Fitness Log 248(1) Appendix D Stationary Bicycle Test 249(2) Appendix E Selecting the Right Running Shoe 251(2) Appendix F Calculation of VO2MAX 253(2) Appendix G Perceived Exertion 255(1) Appendix H The Major Skeletal Muscles of the Human Body 256(1) Glossary 257(2) References 259(2) Index 261