Physical Fitness

ARMY ROTC GATEWAY BATTALION
PHYSICAL FITNESS PROGRAM
This program was created to allow Army ROTC help you become physically fit. Physical fitness is no longer the act participated by athletes and jocks, it is now a habit many people enjoy regardless of fitness level. Whether you are a marathon runner or just beginning, this program will help improve and maintain your level of fitness. Army ROTC helps in accomplishing this by providing information on nutrition, the principles of exercise, examples of muscle-building and stamina-building exercises, and a program to chart your progression. Army ROTC also offers a variety of other benefits beyond physical fitness: Nationally recognized leadership training. Career opportunity as an Army officer. Opportunity to become a college-educated leader and manager. Scholarships are available which provide the following: Full tuition at most universities. Graduated monthly stipends: Freshman- $250, Sophomores-$300, Juniors-$350, Seniors-$400 Criteria for scholarships: United States Citizenship High School Graduate with a minimum GPA of 2.5 Minimum SAT of 920 or ACT of 19 Physically fit and medically qualified Under 31 years of age on 30 June of the year you graduate from college Good moral character
For more information on Army ROTC please contact: Lieutenant Colonel Connie Carpenter 6551 University Drive St. Louis, MO 63130 (314) 935-5521 Email:rotc@cec.wustl.edu
TABLE OF CONTENTS
Page 2 3 4 5-6 7 8 9-10 11-13 14-16 17-19 20-22 23-24 25-27 28 Principles of Exercise FITT Factors Stamina-Nutrition Connection Fluid Intake Sample Daily Workout Plan Exercise Chart Strategies to Improve Cardiovascular Endurance 2-mile run pace chart Cardiorespiratory Endurance Exercises Aerobic Power Exercises Partner Resisted Exercises Instructions for the Army Physical Fitness Test Army Physical Fitness Test Standards Daily Workout Record
Principles of Exercise
Adherence to certain basic exercise principles is important for developing an effective program. The principles of exercise apply to everyone at all levels of physical training, from the Olympiccaliber athlete to the weekend jogger. They also apply to fitness training for military personnel. These basic principles of exercise must be followed:
Regularity.
To achieve a training effect, a person must exercise often. One should strive to exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a good diet.
Progression.
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
Balance.
To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
Variety.
Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity.
Training must be geared toward specific goals. For example, soldiers become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.
Recovery.
A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload.
The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
FITT FACTORS APPLIED TO PHYSICAL CONDITIONING PROGRAM Cardiorespiratory Endurance Muscular Strength Muscular Endurance Muscular Strength and Muscular Endurance Flexibility
F I T T
Frequency
3-5 times/week
Warm-up and Cooldown Stretch before and after each 3 times/week 3-5 times/week 3 times/week exercise session Developmental Stretching stretch 23 times/week Tension and slight discomfort NO PAIN
Intensity
60-90% THR*
3-7 RM*
12 plus RM
8-12 RM
Time
20 minutes or more
Warm-up and Cooldown Stretch 10-15 time required time required time required seconds each stretch to do 3-7 to do 12 plus to do 8-12 reps reps reps reps Developmental Stretching 30-60 seconds/stretch. Free Weights Resistance Machines Partner Resisted Exercises (PRE) Body-Weight Exercise (Pushups/Situps/Pullups/Dips, etc.) Stretching: Static Passive P.N.F
Type
Running Swimming Cross-Country Skiing Rowing Bicycling Walking/Hiking *RM=Repetition Maximum
*THR= Training Heart Rate
Stamina - Nutrition Connection

Many leaders know what they should eat, but they don't eat well. As they juggle meetings and projects, commitments to family and friends, and social obligations, they may make time to exercise but don't always make time to eat right. Yet, nutrition plays as critical a role for their stamina as does exercise. A finely tuned engine, out of gas, goes nowhere. Eating Enough, of the Right Fuels In the perspective of Nancy Clark, a registered dietitian who has worked with many top athletes, food is more than something that stops your hunger; it is fuel composed of important nutrients essential for maintaining optimal health and top performance. She coaches her clients to learn the basics of nutrition for top performance. The right mix of fuels powers a staminac: A source of calories that fuels your muscles and brain. Carbohydrates are the primary energy source when you're exercising hard. You should get 60 percent of your calories from the starches and sugars found in carbohydrate-rich foods such as fruits, vegetables, breads, and grains. A source of stored energy that we burn primarily during low-level activity, such as reading and sleeping. You should limit your fat intake to about 25 percent of your total daily calories. Essential for building and repairing muscles, red blood cells, hair, and other tissues, and for synthesizing hormones. Protein is digested into amino acids, which are rebuilt into the protein in muscle and other tissues. Protein is a source of calories and can be used as energy if inadequate carbohydrates are available, such as during a strict diet or exhausting exercise. About 15 percent of your calories should come from protein-rich foods such as fish, chicken, and dried beans. Metabolic catalysts that regulate the chemical reactions within the body. They include vitamins A, B complex, C, D, E and K. Most vitamins are chemical substances that the body does not manufacture, so you must obtain them through your diet. They are not a source of energy (calories). Elements obtained from food that combine in many ways to form structures of the body (for example, calcium in bones) and regulate body processes (for example, iron in red blood cells transports oxygen). Other important minerals are magnesium, phosphorus, sodium, potassium and zinc. Minerals do not provide energy. An essential substance that makes up about 50 to 55 percent of your weight. Water stabilizes body temperature, carries nutrients to and waste away from cells, and is needed for cells to function. Surprisingly, most people overlook the importance of adequate amounts of water in their daily diets.
Carbohydrate
Fats
Protein
Vitamins
Minerals
Water
Busy lifestyles keep us from eating regular, balanced meals. But that doesn't mean that we can't change that with a little bit of planning and thought. The key is to try to eat a variety of foods. There is no one magic food. Each food offers special nutrients, that others do not. The second key is moderation. Even soda and chips, in moderation, can fit into a well-balanced diet. For the most part, try to choose natural or lightly processed foods as often as possible, such as eating whole wheat rather than white bread, apples rather than apple juice, and baked potatoes rather than potato chips.
How Much Water Should You Drink and Why?

The human body needs six nutrients to function properly: carbohydrates, proteins, fats, minerals, vitamins and water. Approximately 60% of the body is comprised of water. Muscle tissue alone is 70% water. The body requires a constant supply of water, as all bodily functions depend on, and are influenced by, the balance of body water. The body needs water for heart function, regulation of body temperature, blood pressure, metabolic functions of all cells, and lubrication of the joints. Fluids are needed in the blood to transport glucose to working muscles and eliminate metabolic bi-products. In essence, vital functions of the body are seriously compromised when an individual is dehydrated. Dehydration is defined as the loss of fluid from all of the body's fluid compartments. It occurs when the rate of fluid lost is greater than the rate of fluid replaced and is most prevalent during physical activity, especially in hot weather. Without adequate fluid intake, a progressive increase in core temperature perpetuates muscle fatigue and risk of heat illness. Symptoms of dehydration can range from a mild headache, sluggishness to more serious complications. Elevated body temperatures, high heart rates, inability to sustain aerobic exercise intensities, and mental confusion may characterize this form of fatigue associated with dehydration. Fatigue may occur even if the body has lost 1 percent body weight due to water loss. Three percent weight loss in water will hinder performance, coordination and develop into heat related illness. Even for the person who enthusiastically participates in power walking or jogging, a feeling of fatigue could occur. Scientists have discovered that the total amount of water lost each day is approximately two liters in sedentary adults in cool environments. Although the daily minimum requirement is about 8-10 cups, just to maintain body functions, regular exercise and hot/humid weather compound the need to increase fluid intake. The following table reflects how physical activity and environment affect daily fluid intake:
Person/Environment Fluid Replacement Sedentary/Cool Active/ Cool Sedentary/Warm Active/Warm 2 - 3 liters daily 3 - 6 liters daily 3 - 5 liters daily 5 - 10 liters daily
To consume this much water on a daily basis may be an overwhelming task. Although the amounts seem like a lot, remember a large soda bottle is 2 liters, or 1 gallon = 3.3 liters. It is recommended to ingest fluids throughout the day as the process of rehydration can be a slow process. To ease the "load", the American College of Sports Medicine (ACSM) published a position on the importance or reducing or preventing dehydration during physical activity. The following recommendations are important and every attempt should be made to follow them for adequate hydration.
Fluid Intake Before Exercise or the Big Event "Individuals should drink adequate fluids during the 24 hours prior to an event, especially during the time that includes the meal prior to activity, to promote proper hydration before exercise or competition. It is recommended that individuals drink about 17 ounces of fluid about 2 hours before exercise to promote adequate hydration." Meal times are very important as this provides a perfect opportunity to consume fluids. Fluid Intake During Exercise "Athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating, or consume the maximal amount that can be tolerated." Although this statement pertains to the highly fit individual, water consumption is equally as important even for someone who power walks or cycles. Fluids should also be cooler than ambient temperature as this ensures rapid absorption through the stomach into the body. If an event is greater than an hour long then sports drinks, such as Gatorade, are recommended. If not, good old fashion water is best. Fluid Intake After Exercise
It is very difficult to completely replace all of the water lost during exercise while one is performing. Generally speaking, people lose between one half and one and a half liters of sweat in an hour of exercise. In most instances, the average person is dehydrated when they finish exercising. Although most of the guidelines pertain to those who participate in intense exercise, the need to rehydrate after exercise is crucial for both physical and mental recovery for all levels of activity. A general recommendation is to consume 8-10 ounces every 15 minutes after exercise. To thoroughly rehydrate, fluid ingestion should exceed that lost through exercise.
DAILY WORKOUT PLAN

(SAMPLE)
WARM-UP
RUN IN PLACE ROTATIONAL EXERCISES NECK ROTATION ARMS & SHOULDERS HIPS KNEES & ANKLES TOTAL = STATIC STRETCHES NECK & SHOULDER ABDOMINAL STRETCH CHEST UPPER-BACK OVERHEAD ARM PULL THIGH HAMSTRING GROIN CALF (TOE PULL) HIP & BACK (SEATED) TOTAL = 60-120 SEC 20 SEC (10 SEC EA DIR) 20 SEC (10 SEC FWD & BACK) 20 SEC (10 SEC CW/CCW) 20 SEC (10 SEC CW/CCW) 1 MIN 20 SEC 20 SEC (10 SEC EA ARM) 10 SEC 10 SEC 10 SEC 20 SEC (10 SEC EA ARM) 20 SEC (10 SEC EA LEG) 10 SEC (SIT/STAND) 10 SEC (SEATED) 20 SEC (10 SEC EA LEG) 20 SEC (10 SEC EA SIDE) 2 MIN 30 SEC
CALISTHENICS CONDUCT CALISTHENICS OR MOVEMENTS THAT MIMIC THE ACTIVITIES DONE DURING THE CONDITIONING PERIOD. WARM-UP SHOULD BE 5 TO 7 MIN.
CONDITIONING
CONDITIONING EXERCISES SHOULD BE CHOSEN WHICH WILL WORK OUT AND STRENGTHEN TARGETED MUSCLE GROUPS.
COOL-DOWN
GRADUALLY ACHIEVE RESTING STATE BY REDUCING INTENSITY. WALK FOR 1 OR 2 MINUTES / GET HEART RATE AT OR BELOW 100 BPM. UTILIZE STATIC STRETCHES FROM WARM UP CONCENTRATING ON MUSCLE GROUPS WORKED DURING EXERCISE PERIOD. FLEXIBILITY IMPROVEMENT HOLD STATIC STRETCHES 30-60 SEC.
STATIC, PASSIVE, OR PNF TECHNIQUES CAN BE UTILIZED. 7
EXERCISE CHART FOR MUSCULAR STRENGTH AND ENDURANCE

EXERCISES Split-Squat Single Leg Squat Leg Extension Leg Curl Heel Raise Toe Raise Push Up Seated Row Overhead Press Pull Down Shrug Triceps Extension Biceps Curl Abdominal Twist Abdominal Curl Abdominal Crunch Squat Heel Raise Bench Press Bent-Over Row Overhead Press Shrug Triceps Extension Biceps Curl Wrist Curl Bent-Leg Dead Lift Leg Press Leg Extension Leg Curl Heel Raise Toe Raise Bench Press Seated Row Lat Pull-Down Shrug Parallel Bar Dip Chin Up Triceps Extension Biceps Curl Back Extension Sit-Up Incline Sit-Up Abdominal Twist Abdominal Crunch LOWER UPPER ABDOMUPPER LOWER LEGS LEGS INAL CHEST ARMS ARMS SHOULDERS BACK X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X
Exercises with an Exercise Machine
Barbell/Dumbbell Exercises
Partner-Resisted Exercises
X X X X X
Strategies to Improve Cardiovascular Endurance

Maintaining above average fitness levels is essential for officers. Individual preferences for exercise (weight training, running, calisthenics, etc.) vary from one officer to the next. Maintaining an "overall" level of fitness is important. Cross training should be a part of any exercise program. However, officers need substantial amounts of cardiovascular endurance to chase suspects on foot, effectively handle escalating heart rates during periods of stress, and arrest physically combative suspects. Improving cardiovascular endurance requires continuous (THIS MEANS DON'T STOP) exercise at target heart rates (THR) for 20-30 minutes, at least four (4) times per week. ANY activity you choose should increase your heart rate to 70-90% of its maximal potential to bring out cardiovascular improvement. For most, this means a pulse rate between 130-170 beats per minute. Maximum benefits are realized when heart rates are maintained at target levels throughout the exercise period. Additionally, improvements in cardiovascular fitness begin occurring beyond 20 minutes. Aerobic exercise activities should be rhythmical with steady flowing movements that do not stop once started. With increased fitness, the initial activity that caused a THR of 155 may now only produce a 100 BPM rate. When this occurs, the THR must be adjusted, making the activity progressively difficult until the desired fitness level is reached.
Calculation of Training Heart Rates (THR)

Determine your Maximal Heart Rate (MHR). MHR = 220 - age Determine you Training Heart Rate (THR). THR = MHR x desired intensity level *(explained next paragraph) A person who is in poor physical condition should conduct cardiorespiratory workouts at an intensity level which results in a THR that is 70% (.70) of their MHR. A person in good physical condition should exercise at an intensity level which results in a THR that is 80% (.80) of their MHR. A person in excellent condition should exercise at an intensity level which results in a THR that is 90% (.90) of their MHR. The chart on the next page will help you to quickly determine the target THR for your particular fitness level.
Monitor Your Heart Rate During Training

Dividing the THR by six (6) provides the number of heart beats per 10 seconds. Checking your pulse during exercise at the carotid artery (neck) can quickly measure THR during exercise. For example: 151 / 6 = 25 (beats every 10 seconds) While working out, an alternative method for checking your THR is to count the number of beats for six (6) seconds. Count the first beat as "zero." Then add a zero to the result. For example: # beats for six (6) seconds = 14 Add a zero = 140
Officers wishing to achieve the maximum aerobic fitness should try to work out with a THR of 70-90% for at least 20 minutes, four to five days a week. NOTE: It is important to vary your workout schedule. You should never conduct two daily workouts in a row at an 85%-90% THR. This may lead to burnout and possible injury. It is recommended that a lighter workout of 70%-75% THR be conducted on the days in between.
AGE 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MAXIMUM 70% 75% 80% 85% 90% HEART THR THR THR THR THR RATE WOULD BE WOULD BE WOULD BE WOULD BE WOULD BE 203 202 201 200 199 198 197 196 195 194 193 192 191 190 189 142 141 141 140 139 139 138 137 137 136 135 134 134 133 132 VERY POOR 152 152 151 150 149 149 148 147 146 146 145 144 143 143 142 POOR 162 162 161 160 159 158 158 157 156 155 154 154 153 152 151 GOOD 173 172 171 170 169 168 167 167 166 165 164 163 162 162 161 183 182 181 180 179 178 177 176 176 175 174 173 172 171 170
USED WHEN FITNESS LEVEL IS:
VERY GOOD EXCELLENT
Following is a list of some cardiorespiratory exercises which may be used to improve cardiorespiratory fitness: Running Rowing Skiing (cross country) Road Marching Rollerblading Walking (vigorous) Jogging Exercising to music Stair Climbing Bicycling (stationary) Swimming Rope Skipping Bicycling (road or street)
Also, participation in some athletic sports result in an adequate cardiorespiratory workout when the desired THR is sustained for 20 minutes or more. (for example: tennis, raquetball, handball, basketball, volleyball, etc.)
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PACE CHART FOR AEROBIC IMPROVEMENT BASED ON 2-MILE RUN TIMES

Then your 1-mile Then your Then your pace If your 1/2-mile 1/4-mile should pace pace 2-mile time is: be: should be: should be: 9:00 4:30 2:15 1:07 9:05 4:32 2:16 1:08 9:10 4:35 2:17 1:08 9:15 4:37 2:18 1:09 9:20 4:40 2:20 1:10 9:25 4:42 2:21 1:10 9:30 4:45 2:22 1:11 9:35 4:47 2:23 1:11 9:40 4:50 2:25 1:12 9:45 4:52 2:26 1:13 9:50 4:55 2:27 1:13 9:55 4:57 2:28 1:14 10:00 5:00 2:30 1:15 10:05 5:02 2:31 1:15 10:10 5:05 2:32 1:16 10:15 5:07 2:33 1:16 10:20 5:10 2:35 1:17 10:25 5:12 2:36 1:18 10:30 5:15 2:37 1:18 10:35 5:17 2:38 1:19 10:40 5:20 2:40 1:20 10:45 5:22 2:41 1:20 10:50 5:25 2:42 1:21 10:55 5:27 2:43 1:21 11:00 5:30 2:45 1:22 11:05 5:32 2:46 1:23 11:10 5:35 2:47 1:23 11:15 5:37 2:48 1:24 11:20 5:40 2:50 1:25 11:25 5:42 2:51 1:25 11:30 5:45 2:52 1:26 11:35 5:47 2:53 1:26 11:40 5:50 2:55 1:27 11:45 5:52 2:56 1:28 11:50 5:55 2:57 1:28 11:55 5:57 2:58 1:29 12:00 6:00 3:00 1:30
Then your Then your Then your If your 1-mile 1/2-mile 1/4-mile pace pace pace 2-mile time is: should be: should be: should be: 12:05 6:02 3:01 1:30 12:10 6:05 3:02 1:31 12:15 6:07 3:03 1:31 12:20 6:10 3:05 1:32 12:25 6:12 3:06 1:33 12:30 6:15 3:07 1:33 12:35 6:17 3:08 1:34 12:40 6:20 3:10 1:35 12:45 6:22 3:11 1:35 12:50 6:25 3:12 1:36 12:55 6:27 3:13 1:36 13:00 6:30 3:15 1:37 13:05 6:32 3:16 1:38 13:10 6:35 3:17 1:38 13:15 6:37 3:18 1:39 13:20 6:40 3:20 1:40 13:25 6:42 3:21 1:40 13:30 6:45 3:22 1:41 13:35 6:47 3:23 1:41 13:40 6:50 3:25 1:42 13:45 6:52 3:26 1:43 13:50 6:55 3:27 1:43 13:55 6:57 3:28 1:44 14:00 7:00 3:30 1:45 14:05 7:02 3:31 1:45 14:10 7:05 3:32 1:46 14:15 7:07 3:33 1:46 14:20 7:10 3:35 1:47 14:25 7:12 3:36 1:48 14:30 7:15 3:37 1:48 14:35 7:17 3:38 1:49 14:40 7:20 3:40 1:50 14:45 7:22 3:41 1:50 14:50 7:25 3:42 1:51 14:55 7:27 3:43 1:51 15:00 7:30 3:45 1:52 15:05 7:32 3:46 1:53
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Then your 1-mile Then your Then your pace If your 1/2-mile 1/4-mile should pace pace 2-mile time is: be: should be: should be: 15:00 15:05 15:10 15:15 15:20 15:25 15:30 15:35 15:40 15:45 15:50 15:55 16:00 16:05 16:10 16:15 16:20 16:25 16:30 16:35 16:40 16:45 16:50 16:55 17:00 17:05 17:10 17:15 17:20 17:25 17:30 17:35 17:40 17:45 17:50 17:55 18:00 7:30 7:32 7:35 7:37 7:40 7:42 7:45 7:47 7:50 7:52 7:55 7:57 8:00 8:02 8:05 8:07 8:10 8:12 8:15 8:17 8:20 8:22 8:25 8:27 8:30 8:32 8:35 8:37 8:40 8:42 8:45 8:47 8:50 8:52 8:55 8:57 9:00 3:45 3:46 3:47 3:48 3:50 3:51 3:52 3:53 3:55 3:56 3:57 3:58 4:00 4:01 4:02 4:03 4:05 4:06 4:07 4:08 4:10 4:11 4:12 4:13 4:15 4:16 4:17 4:18 4:20 4:21 4:22 4:23 4:25 4:26 4:27 4:28 4:30 1:52 1:53 1:53 1:54 1:55 1:55 1:56 1:56 1:57 1:58 1:58 1:59 2:00 2:00 2:01 2:01 2:02 2:03 2:03 2:04 2:05 2:05 2:06 2:06 2:07 2:08 2:08 2:09 2:10 2:10 2:11 2:11 2:12 2:13 2:13 2:14 2:15
Then your Then your Then your If your 1-mile 1/2-mile 1/4-mile pace pace pace 2-mile time is: should be: should be: should be: 18:05 18:10 18:15 18:20 18:25 18:30 18:35 18:40 18:45 18:50 18:55 19:00 19:05 19:10 19:15 19:20 19:25 19:30 19:35 19:40 19:45 19:50 19:55 20:00 20:05 20:10 20:15 20:20 20:25 20:30 20:35 20:40 20:45 20:50 20:55 21:00 21:05 9:02 9:05 9:07 9:10 9:12 9:15 9:17 9:20 9:22 9:25 9:27 9:30 9:32 9:35 9:37 9:40 9:42 9:45 9:47 9:50 9:52 9:55 9:57 10:00 10:02 10:05 10:07 10:10 10:12 10:15 10:17 10:20 10:22 10:25 10:27 10:30 10:32 4:31 4:32 4:33 4:35 4:36 4:37 4:38 4:40 4:41 4:42 4:43 4:45 4:46 4:47 4:48 4:50 4:51 4:52 4:53 4:55 4:56 4:57 4:58 5:00 5:01 5:02 5:03 5:05 5:06 5:07 5:08 5:10 5:11 5:12 5:13 5:15 5:16 2:15 2:16 2:16 2:17 2:18 2:18 2:19 2:20 2:20 2:21 2:21 2:22 2:23 2:23 2:24 2:25 2:25 2:26 2:26 2:27 2:28 2:28 2:29 2:30 2:30 2:31 2:31 2:32 2:33 2:33 2:34 2:35 2:35 2:36 2:36 2:37 2:38
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Then your Then your Then your 1-mile If your pace 1/2-mile 1/4-mile pace pace 2-mile should time is: should be: should be: be: 21:10 21:15 21:20 21:25 21:30 21:35 21:40 21:45 21:50 21:55 22:00 22:05 22:10 22:15 22:20 22:25 22:30 22:35 22:40 22:45 22:50 22:55 23:00 23:05 23:10 23:15 23:20 23:25 23:30 23:35 23:40 23:45 23:50 24:00 10:35 10:37 10:40 10:42 10:45 10:47 10:50 10:52 10:55 10:57 11:00 11:02 11:05 11:07 11:10 11:12 11:15 11:17 11:20 11:22 11:25 11:27 11:30 11:32 11:35 11:37 11:40 11:42 11:45 11:47 11:50 11:52 11:55 12:00 5:17 5:18 5:20 5:21 5:22 5:23 5:25 5:26 5:27 5:28 5:30 5:31 5:32 5:33 5:35 5:36 5:37 5:38 5:40 5:41 5:42 5:43 5:45 5:46 5:47 5:48 5:50 5:51 5:52 5:53 5:55 5:56 5:57 6:00 2:38 2:39 2:40 2:40 2:41 2:41 2:42 2:43 2:43 2:44 2:45 2:45 2:46 2:46 2:47 2:48 2:48 2:49 2:50 2:50 2:51 2:51 2:52 2:53 2:53 2:54 2:55 2:55 2:56 2:56 2:57 2:58 2:58 3:00
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CARDIORESPIRATORY ENDURANCE EXERCISES CARDIORESPIRATORY ENDURANCE CIRCUIT

A. WARM-UP ( 5-7 Minutes) B. 3 CIRCUIT ROTATIONS st nd rd 1 =60 sec, 2 =45 sec, 3 =30 sec C. CHANGE STATIONS move between stations on whistle (15 second movement) D. AFTER ROTATION At completion of each circuit (14 stations) run circuit area for 2 minutes E. TRAINING HEART RATE (THR) At the completion of the 2 minute run check THR for 10 seconds while walking F. NEXT ROTATION After checking THR, jog back to original start position and await command to begin next rotation G. DISTANCE 30 to 50 meters between stations H. CIRCUIT TIME st 1 60 seconds/station x 14 stations = 14 min nd 2 45 seconds/station x 14 stations = 10 min, 30 sec rd 3 30 secoinds/station x 14 stations = 7 min 15 second movement between stations x 3 rotations = 10 min 30 sec run between rotations 2 min x 3 rotations = 6 min TOTAL TIME = 48 MIN I. COOL DOWN (5-7 Minutes) 1. Walk 2-4 minutes, goal is to get heart rate below 100 BPM 2. Perform static stretches. J. CIRCUIT CHECKLIST 1. Location site 2. Briefing 3. Assistants briefing a. Setup location and time b. Execution 4. Equipment required a. Station cones e. Tape player b. Exercise cards f. Microphone c. Whistle g. Exercise mats d. Stopwatc
Position: Stand with feet shoulder width apart, arms at sides. Action: Run in place on balls of feet, raising the knees high enough so the thighs are parallel to the ground while pumping both arms.
STATIONARY RUN
Position: Assume front leaning rest position with hands shoulder width apart. Action: Bend elbows keeping body straight until upper arms are parallel to the ground and then return to the start position.
PUSH-UP
Position: Assume position of attention. Action: Jump while moving legs more than shoulder width apart, swings arms over head and clap hands together. Jump swinging arms downward returning to start position.
SIDE-STRADDLE HOP
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CARDIORESPIRATORY ENDURANCE EXERCISES
Position: Assume start position for Sit-Up. Action: Raise body forward to a vertical position with base of neck over the base of the spine and return slowly to the starting position. Allow the bottom of the shoulder blades to touch the ground.
SIT-UP
Position: Stand with feet together. Hands at side like holding ski poles. Action: With feet together, jump sideways to the left and then repeat action to the right. Use moderate cadence.
SKI JUMP
Position: Assume front leaning rest position with hands wider than shoulder width. Action: Bend elbows, keeping body straight until upper arms are parallel to the ground then return to the start position.
WIDE ARM PUSH-UP

Position: Assume supine position, hips and knees flexed and hands around ears. Action: Bring left knee upward while curling the trunk upward and touch the right elbow to the knee. Repeat with other leg and elbow. Use slow cadence.
SUPINE BICYCLE
Position: Assume start position for sit-up Action: Raise body forward, twisting to a vertical position touching left elbow to the right knew and back to start position. Repeat action touching right elbow to left knee. This is one repetition.
TWISTING SIT-UP
Position: Assume position of attention. Action: Jump and move left foot forward and right foot backward, simultaneously move right arm forward to should height and left arm backward as far as possible. Keep arms straight, palms facing each other. Repeat action with opposite foot and arm.
CROSS COUNTRY SKIER
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CARDIORESPIRATORY ENDURANCE EXERCISES
Position: Assume front leaning rest positions with hands closer than shoulder width apart. Action: Bend elbows keeping body straight until upper arms are parallel to the ground and then return to the start position.
CLOSE HAND PUSH-UP

Position: Face downward, support body on hands and feet. Action: Move forward as fast as possible using arms and legs. Use start/finish point.
ALL-FOURS RUN
Position: Lie on back, legs bent, knees and upper thighs at right angles to the floor. Hands are cupped around the ears and ankles may be crossed. Action: Roll up while tucking chin so the upper back and lower back are off the floor. Pause in the up position and tense the abdominal muscles. Slowly return to start position.
ABDOMINAL CRUNCH
Position: Stand with arms straight in front of body, parallel to the ground, palms facing down. Action: Bring left knee up to the left elbow. Return to start position. Touch the right knee to the right elbow, return to start position. Use moderate cadence.
THE ENGINE
Position: Lie on back, head raised, hands beneath buttocks with knees slightly bent. Action: Alternately raise and lower legs, keeping knees slightly bent with feet elevated 6-18 above the ground. Use moderate cadence.
FLUTTER KICK
16
AEROBIC POWER EXERCISES

AEROBIC POWER CIRCUIT A. WARM-UP ( 5-7 Minutes) B. CIRCUIT INSTRUCTIONS 1. Circuit Rotations 3 to 5 rotations depending on conditioning level. 2. Sets/Repetitions 1 set each circuit station consisting of 15 to 20 repetitions. Complete each set in 30 seconds. 3. Weight Selection 40 to 60 percent of max for beginners/50 to 70 percent max for conditioned soldier. NOTE: Find max for each station, take percent as working weight, reevaluate every 6 to 8 weeks. 4. At the completion of each station (set) conduct 30 seconds of aerobic activity. Select running in place, side straddle hop, ski jump, engine, jump rope, supine bicycle or cross-country skier. At the completion of 30 seconds of aerobic activity, move immediately to the next station. Continue until all 12 stations are completed. This is one circuit rotation. 5. One circuit rotation takes 12 minutes. At the completion of the 12th station, check heart rate for 10 seconds. Return to original start position to begin next circuit rotation. C. COOL DOWN (5-7 Minutes) 1. Walk 2-4 minutes, goal is to get heart rate below 100 BPM 2. Perform static stretches. D. CIRCUIT CHECKLIST 1. 2. 3. 4. 5. 6. 7. 8. Reserve gym Brief circuit/assistants Station cones Exercise cards Tape player/radio Jump ropes Exercise mats Weight stack selection pins
Position: Stand with feet shoulder width apart, use comfortable hand grip, head up and back straight. Action: Squat by bending knees until the thighs are parallel to the ground. Do 8 to 12 reps.
SQUAT
Position: While face down, anchor your feet securely and position the supporting pad under the upper part of the front thighs. Position your body as close to vertical as possible. The hands may be placed behind the head with the fingers interlocked; or, the arms may be folded across the chest, provided they do not restrict the downward range of motion. Action: Straighten the back and raise the upper body until it forms a straight line with the legs. Do not allow your upper body to come any higher than parallel to the flor. Lower your upper body to the starting position in a controlled manner. Do 8 to 12 repetitions to muscle failure.
ALTERNATE BACK EXTENSION
Position: Sit on bench with lower legs behind the padded lever. Hold on to the bench or provided handles to keep the upper body in the correct position. Action: Straighten legs as much as possible. In a controlled manner, return to the starting position. This is one repetition. Do 8 to 12 repetritions.
LEG EXTENSION
17
Position: Lie on your stomach with legs straight and ankles under the padded lever. Maintain correct upper body position by loosely grasping the sides of the bench or handles. Action: Bend your legs at the knees until the lower legs pass well beyond the perpendicular position and the heels are as close to your buttocks as possible. Return to the staring position. Do 8 to 10 reps.
LEG CURL
Position: Lie on your back and hold the bar handles with an overhand grip (palms facing away) slightly wider than shoulder width. Hold the bar directly above your chest. Action: Push the bar up to arms length. The elbows should be kept wide and away from the body. Lower the bar to the start position. Keep the buttocks in contact with the bench at all times. Do 8 to 12 reps.
BENCH PRESS
Position: Keep your feet off the floor and support the bodys weight on straight arms. Action: Bend the arms and lower your body until the upper arms are at least parallel to the floor. If necessary, bend your legs at the knees to keep your arms from touching the floor. Straighten your arms to return to the starting position. This is one repetition. Do 8-12 repetitions to muscle failure. A weight belt may be worn if additional resistance is needed.
PARRALLEL BAR DIPS

Position: With a barbell, use the overhand grip with the hands spaced slightly greater than shoulder width apart. Action: Push the bar overhead, moving it upward in a straight line until the elbows are straight. Lower the bar until it touches the chest. Do not bounce the bar off the chest. Dumbbells may also be used. Do 8-12 repetitions to muscle failure.
OVERHEAD PRESS
Position: Sit or kneel down far enough to support weights with arms extended overhead. Grasp the bar with your palms facing away from the body. Action: Pull the bar down until it touches the back of your neck, return the bar in a controlled manner to the start position. Do 8 to 12 repetitions to muscle failure.
LAT PULL DOWNS
Position: Lean forward at the hips with the back flat, let your arms hang straight down from the shoulders. Keep your knees slightly flexed. Action: Use the overhand grip with the hands 12 to 24 inches apart. Bend the elbows, bringing the bar up in a straight motion up to the lower part of the chest. Slowly lower the weight back to the starting position. Do 8 to 12 repetitions to muscle failure.
BENT OVER ROW
18

Position: Stand facing the machine, grasp and hold the bar in front of your body, palms up. Action: Without moving your elbows, bend the arms, bringing the bar to shoulder level. Keep upper arms close to your sides. In a controlled manner, lower the weight to the start position. Do 8 to 12 reps.
BICEPS CURL
Position: Lie on an incline with your knees bent at a 90 degree angle and your feet anchored (at the top of the incline). The steeper the incline the more difficult the sit-up will be. Keep your fingers interlaced behind your head without placing pressure to the back of the head. Action: Curl your torso up as far as comfortably possible. Return to the staring position. Do 20 to 50 reps.
INCLINE SIT-UP
Position: Sit in the machine with your back underneath the highest roller pad. Stabilize your lower body by moving your thighs under the lower roller pads. Place feet firmly on the platform and fasten the seat belt for stability. Interlace your fingers across your waist or fold your arms across your chest. Action: Move the torso backward smoothly until the upper body forms a straight line with the lower body. Prevent yourself from arching the back. Return to the start position in a controlled manner. Do 8 to 12 reps.
BACK EXTENSION
19
PARTNER RESISTED EXERCISES

EXERCISER: Position: Stand erect with both feet pointed straight ahead, the left foot placed in a forward position and the right foot placed about 2.5 feet behind the right foot Action: keeping the back straight and the head up, bend both legs at the same time, and lower yourself slowly until the right knee barely touches the floor. Return to starting position. This is one repetition. After 8-12 repetitions to muscle failure, repeat this action with the opposite leg forward. RESISTER: Position: Stand directly behind the exerciser with the fleshy portion of your forearms resting squarely on the exercisers shoulders. You may clasp your hands to gain extra leverage as long as you do not squeeze the exercisers neck. Be sure to place the same foot forward as the exerciser. Action: As the exerciser lowers himself, apply a steady, forceful pressure downward against his shoulders. A slightly lesser pressure should be applied as the exerciser returns to the starting position. EXERCISER: Position: Face your partner and grasp his wrist. Extend your right leg in front; keep it straight but do not let it contact your partner. Action: Lower yourself in a controlled manner. Next, return to the upright position. After 8-12 repetitions to muscle failure, repeat this exercise with the other leg. RESISTER: Position: face your partner with your arms extended obliquely forward. Action: Provide stability to the exerciser along with resistance or assistance as needed. When the exerciser can do more than 12 repetitions, apply an appropriate resistance that results in muscle failure in 8-12 repetitions.
SPLIT SQUAT
SINGLE-LEG SQUAT
EXERCISER: Position: Lie face down with one leg straight and the other flexed at the knee. Move your heel as close to your buttocks as possible. Action: Extend your knee against your partners resistance. Next, resist as your partner returns you to the starting position. Do 8-12 repetitions to muscle failure. Repeat this exercise with the other leg. RESISTER: Position: Support the leg being exercised by placing your knee under the exercisers thigh just above his knee. Action: Resist while exerciser extends his leg. Next, apply upward pressure to return the exerciser to the starting position.
LEG EXTENSION
EXERCISER: position: Lie face down with your legs extended. Action: Flex one leg against your partners resistance until your heel is as close to your buttocks as possible. Next, resist you partners efforts as he returns you to the starting position. Do 8-12 repetitions to muscle failure. Repeat this exercise with the other leg. RESISTER: Position: Support the exercisers leg as in the leg extension exercise. Action: Resist the exercisers movement with your hand(s) placed on his heel. Next, apply downward pressure to return the exerciser to the starting position.
LEG CURL
EXERCISER: Position: Form a 90-degree angle between your upper body and legs by bending over at the hips. Use an additional partner or a fixed object for support. Action: Keep your legs straight and rise up on the balls of your feet. Do 8-12 repetitions to muscle failure. If possible, perform the exercise by placing the balls of your feet firmly on a 4x4 board or the edge of a curb. Be sure to lower and raise your heels as far as possible. RESISTER: Position: Sit on the upper part of the exercisers buttocks; DO NOT SIT ON THE EXERCISERS LOWER BACK. (Properly positioning your body places less pressure on the exercisers back and helps him better work his gastrocnemius and soleus muscles.) Action; Provide resistance to the exerciser with your body weight.
HEEL RAISE (BENT OVER)

EXERCISER: Position: Sit on the floor with your legs together, knees straight, and feet fully extended. Action: Against the resisters efforts, move your toes towards the knees; then have the resister pull your toes back to the starting position while you resist. Do 8-12 repetitions to muscle failure. RESISTER: position: Place your hand(s) on the exercisers shoelaces near the toes. Press your palms against the exercisers insteps to resist his foot and ankle movements. Action: resist the exercisers effort to pull his toes toward his knees. Next, pull the exercisers toes back to the starting position against his resistance.
TOE RAISE
20

EXERCISER: Position: Assume the front-leaning-rest position. Action: Perform a push-up against your partners resistance. Do 8-12 repetitions to muscle failure. RESISTER: Position: Straddle the exercisers hips. Place your hands on the top of his shoulders. Be careful to place your left hand on the upper left part and your right hand on the upper right part of his shoulder. Action: Apply pressure against the exercisers push-up movements. As stated earlier, slightly more resistance should be applied during the eccentric phase of contraction (in this case, as the exerciser moves closer to the floor).
PUSH-UP
EXERCISER: Position: Sit facing the resister with your back straight. Overlap your legs with the resisters, being sure to place your legs on top. Establish a good grip by interlocking your hands with the resisters or by firmly grasping his wrists. The exercisers palms should be facing downwards. Action: Pull the resister toward you with a rowing motion while keeping your elbows elevated to shoulder height. Be sure to keep your back straight, and move only the arms. Next, slowly return to the starting position as the resister pulls your arms forward. Do 8-12 repetitions to muscle failure. RESISTER: Position: Face the exerciser and sit with you back straight. Place your legs under the exercisers legs; establish a good grip by interlocking hands with the resister or by firmly grasping his wrists. Action: As the exerciser pulls, resist his pulling motion. Next, slowly pull the exerciser back to the starting position by pulling with the muscles of the lower back. EXERCISER: Position: Sit with your legs crossed and your back straight. Raise your hands to shoulder height with your palms flat and facing upward. Action: Move your arms slowly upward to full extension against your partners resistance. Next, slowly return to the starting position as the resister applies downward pressure. Do 8-12 repetitions to muscle failure. RESISTER: Position: Stand behind the exerciser; interlock your thumbs with the exercisers, and place your hands with the palms down on his hands. Support the exercisers back with the side of your lower leg. Action: Resist the exercisers upward movement; then push his arms back to the starting position. A bar or stick may be used for a better grip to improve leverage.
SEATED ROW
OVERHEAD PRESS
EXERCISER: Position: Sit with your legs crossed and back straight. Raise and cross your arms behind your head with your elbows bent. Action: Pull out and down with your elbows against the partners resistance until your elbows touch your ribcage. Next, resist as your partner pulls your elbows back to the starting position. Do 8-12 repetitions to muscle failure. RESISTER: Position: Stand behind the exerciser, and support his back with the side of your lower leg. Place your palms underneath the exercisers elbows. Action: Resist the exercisers downward movements; then pull his elbows back to the up or starting position. VARIATION: A bar or stick may be used for a better grip and leverage and to exe3rcise the biceps and forearm muscles.
PULL-DOWN
EXERCISER: Position: Sit with your legs crossed, back straight, and hands resting in your lap. Action: Shrug your shoulders as high as possible against your partners resistance, then resist your partners pushing motion as you return to the starting position. Do 8-12 repetitions to muscle failure. RESISTER: Position: Stand behind the exerciser, and support his back with the side of your lower leg. Place your hands on each of the exercisers shoulders. Action: Apply pressure downward with your hands to resist the upward, shrugging movements of the exerciser and, during the second phase of the exercise, push downward as the exerciser resists your pushing movements. EXERCISER: Position: Sit with your legs crossed and back straight. Clasp your hands and place them behind your head while bending your elbows. Action: Extend your arms upward against the partners resistance. Next, return to the starting position while resisting your partners force. Always keep your elbows stationary and pointing straight ahead. Do 8-12 repetitions to muscle failure. RESISTER: Position: Stand behind the exerciser and support his back with the side of your lower leg. Place your hands, palms down, over the exercisers hands. Action: Apply pressure to resist the upward movement of the exerciser, and then push his hands back to the starting position. A bar or a stick may be used for a better grip and/or improved leverage. This exercise may also be done in the prone position with the resister applying a force against the exercisers movements.
SHRUG
TRICEPS EXTENSION
21

EXERCISER: Position: Stand straight with your back supported. Hold the arm to be exercised close to your side. Action: Bend the elbow, bringing your hand up to your shoulder against your partners resistance. Return to the starting position by resisting the pushing efforts of your partner. Do 8-12 repetitions to muscle failure; repeat with the other arm. RESISTER: Position: Face the exerciser with your feet staggered. Use one of your hands to grasp the exercisers wrist; place the other hand behind his elbow to stabilize it during the exercise movement. Action: Resist the exercisers upward movement and provide a downward, pushing force during the lowering movement. A bar may also be used for a better grip and leverage.
BICEPS CURL
A variation may be used if the resister is unable to provide enough resistance to the exerciser with the first exercise. Using this variation, the exerciser places the back of his hand on the nonexercising arm behind the elbow of his exercising arm for support; the resister places both hands on the hand, wrist, or lower part of the exercisers forearm to apply resistance to the exercisers movements. The action is the same as before.
BICEPS CURL (VARIATION)
EXERCISER: Position: Lie on your back with both legs bent at the knee to about a 90-degree angle. Place your bent legs over the resisters back. Interlace your fingers behind your neck. Action: Do regular sit-ups, bringing both elbows to your knees. Do 20-50 repetitions to muscle failure. NOTE: A variation to this exercise is the Rocky Sit-Up where the exerciser moves the left elbow up to the right knee and then reverses the action, right elbow to left knee. RESISTER: Position: Kneel with your inside elbow resting on the ground. With your outside arm, reach back and hold the exercisers ankles. Action: Provide a firm foundation upon which the exercise can place his legs, and keep them tightly anchored during the exercise.
ABDOMINAL CURL
EXERCISER: Position: Lie down with your arms crossed over your chest, the backs of your lower legs resting over your partners back, and your upper leg placed at right angles to the floor. Action: Curl your neck off the ground, and curl your upper body up toward your knees. (Progressively lift your shoulders, upper back, and finally, lower back off the ground.) Hold this position briefly while forcefully tensing your abdominal muscles. Return slowly to the starting position and repeat. Do 20-50 repetitions to muscle failure. RESISTER: Position: Kneel with both forearms on the ground. Action: Allow the exerciser to place the back of his lower legs on your back. DO NOT HOLD HIS LEGS DOWN. (This eliminates the iliopsoas muscle from the exercise and instead isolates the rectus abdominis and external and internal oblique muscles.)
ABDOMINAL CRUNCH
22
STANDARDS FOR THE ARMY PHYSICAL FITNESS TEST (APFT)

You are about to take the Army Physical Fitness Test, a test that will measure your muscular endurance and cardiorespiratory fitness. The results of this test will give you and your commanders an indication of your state of fitness and will act as a guide in determining your physical training needs. Listen closely to the test instructions, and do the best you can on each of the events.
THE PUSH-UP EVENT

The push-up event measures the endurance of the chest, shoulder, and triceps muscles. On the command get set, assume the front-leaning rest position by placing your hands where they are comfortable for you. Your feet may be together or up to 12 inches apart. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command go, begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. At the end of each repetition, the scorer will state the number of repetitions you have completed correctly. If you fail to keep your body generally straight, to lower your whole body until your upper arms are at least parallel to the ground, or to extend your arms completely, that repetition will not count, and the scorer will repeat the number of the last correctly performed repetition. If you fail to perform the first ten push-ups correctly, the scorer will tell you to go to your knees and will explain to you what your mistakes are. You will then be sent to the end of the line to be retested. After the first 10 push-ups have been performed and counted, however, no restarts are allowed. The test will continue, and any incorrectly performed push-ups will not be counted. An altered, front-leaning rest position is the only authorized rest position. That is, you may sag in the middle or flex your back. When flexing your back, you may bend your knees, but not to such an extent that you are supporting most of your body weight with your legs. If this occurs, your performance will be terminated. You must return to, and pause in, the correct starting position before continuing. If you rest on the ground or raise either hand or foot from the ground, your performance will be terminated. You may reposition your hands and/or feet during the event as long as they remain in contact with the ground at all times. Correct performance is important. You will have two minutes in which to do as many push-ups as you can.
THE SIT-UP EVENT

The sit-up event measures the endurance of the abdominal and hipflexor muscles. On the command get set, assume the starting position by lying on your back with your knees bent at a 90-degree angle. Your feet may be together or up to 12 inches apart. Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized. The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the backs of your hands must touch the ground. Your arms and elbows need not touch the ground.
23
STANDARDS FOR THE ARMY PHYSICAL FITNESS TEST (APFT)
On the command go, begin raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical position, lower your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms, or elbows do not have to touch the ground. At the end of each repetition, the scorer will state the number of sit-ups you have correctly completed. A repetition will not count if you fail to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper body, or let your knees exceed a 90-degree angle. If a repetition does not count, the scorer will repeat the number of your last correctly performed sit-up. The up position is the only authorized rest position. If you stop and rest in the down (starting) position, the event will be terminated. As long as you make a continuous physical effort to sit up, the event Will not be terminated. You may not use your hands or any other means to pull or push yourself up to the up (resting) position or to hold yourself in the rest position. If you do so, your performance In the event will be terminated. Correct performance is important. You will have two minutes to perform as many sit-ups as you can.
THE TWO-MILE RUN EVENT

The two-mile run is used to assess your aerobic fitness and your leg muscles endurance. You must complete the run without any physical help. At the start, all cadets will line up behind the starting line. On the command go, the clock will start. You will begin running at your own pace. You are being tested on your ability to complete the 2mile course in the shortest time possible. Although walking is authorized, it is strongly discouraged. If you are physically helped in any way (for example, pulled, pushed, picked up, and/or carried) or leave the designated running course for any reason, you will be disqualified. (it is legal to pace a cadet during the 2-mile run. As long as there is no physical contact with the paced cadet and it does not physically hinder other cadets taking the test, the practice of running ahead of, along side of, or behind the tested cadet, while serving as a pacer, is permitted. cheering or calling out the elapsed time is
also permitted.)
24
STANDARDS FOR THE PUSH-UP EVENT

AGE GROUP REPETITIONS
77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44 100 99 97 96 94 93 92 90 89 88 86 85 83 82 81 79 78 77 75 74 72 71 70 68 67 66 64 63 100 99 98 97 95 94 93 92 91 90 89 87 86 85 84 83 82 81 79 78 77 76 75 74 73 71 70 69 68 66 65 99 97 17-21 M F 22-25 M F 27-31 M 100 99 98 97 96 95 94 93 92 91 89 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 71 69 68 66 65 99 98 96 95 94 93 100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84 83 82 81 79 78 77 76 75 73 72 71 70 69 100 68 99 F 32-36 M F

77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44

43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10
17-21 M 61 60 100 59 57 56 54 53 52 50 49 48 46 45 43 42 41 39 38 37 35 34 32 31 30 28 27 26 24 23 21 20 19 17 16 99 97 95 93 91 90 88 86 84 83 81 79 77 76 74 72 70 69 67 65 63 62 60 58 57 55 53 51 50 48 46 44 F
22-25 M 63 62 61 60 59 58 57 55 54 53 52 51 50 49 47 46 45 44 43 42 41 39 38 37 36 35 34 33 31 30 29 28 27 26 F 96 94 93 92 90 89 88 86 85 83 82 81 79 78 77 75 74 72 71 70 68 67 66 64 63 61 60 59 57 56 54 52 50 49
27-31 M 64 63 62 61 60 59 58 57 56 55 54 53 52 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 29 F 92 90 89 88 87 85 84 83 82 81 79 78 77 76 75 73 72 71 70 68 67 66 65 64 62 61 60 59 58 56 55 54 52 50
32-36 M 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44 43 42 41 39 38 37 36 35 34 33 F 97 96 95 93 92 91 89 88 87 85 84 83 81 80 79 77 76 75 73 72 71 69 68 67 65 64 63 61 60 59 58 56 54 52

43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10
72 100 74
67 100 67
25
STANDARDS FOR THE SIT-UP EVENT

82 81 80 79 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 17-21 M/F 22-26 M/F 27-31 M/F 32-36 M/F

82 81 80 79 78 77

51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21
17-21 M/F
22-26 M/F
27-31 M/F
32-36 M/F

51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21
100 98 97 95 94 92 90 89 87 86 84 82 81 79 78 76 74 73 71 70 68 66 65 63 62 60 58
100 99 97 96 95 93 92 91 89 88 87 85 84 83 81 80 79 77 76 75 73 72 71 69 68 67 65 64 63
100 99 98 97 96 95 94 92 91 90 89 88 87 86 85 84 83 82 81 79 78 77 76 75 74 73 72 71 70 69 68
100 99 98 86 95 94 93 92 91 89 88 87 86 85 84 82 81 80 79 78 76 75 74 73 72
76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52
57 55 54 52 50 49 47 46 44 42 41 39 38 36 34 33 31 30 28 26 25 23 22 20 18 17 15 14 12 10 9
61 60 59 57 56 55 53 52 50 49 48 47 45 44 43 41 40 39 37 36 35 33 32 31 29 28 27 25 24 23 21
66 65 64 63 62 61 60 59 58 57 56 55 54 52 51 50 49 48 47 46 45 44 43 42 41 39 38 37 36 35 34
71 69 68 67 66 65 64 62 61 60 59 58 56 55 54 53 52 50 49 48 47 46 45 44 42 41 40 39 38 36 35
26
STANDARDS FOR THE 2-MILE RUN EVENT

AGE GROUP
TIME 12:54 13:00 13:06 13:12 13:18 13:24 13:30 13:36 13:42 13:48 13:54 14:00 14:06 14:12 14:18 14:24 14:30 14:36 14:42 14:48 14:54 15:00 15:06 15:12 15:18 15:24 15:30 15:36 15:42 15:48 15:54 16:00 16:06 16:12 100 99 97 96 94 93 92 90 89 88 86 85 83 82 81 79 78 77 75 74 72 71 70 68 67 66 63 61 60 59 57 56 99 98 96 95 94 93 100 99 98 97 96 94 93 92 91 90 89 88 87 86 84 83 82 81 80 79 78 77 76 74 73 72 70 69 68 67 66 64 99 98 97 96 95 94 100 99 98 97 96 95 94 92 91 90 89 88 87 86 85 84 83 82 81 79 78 77 76 74 100 99 98 97 96 95 95 94 93 92 91 90 89 88 87 86 85 85 84 83 82 81 80 79 78 17-21 M F 22-25 M F 27-31 M F 32-36 M F AGE GROUP TIME 12:54 13:00 13:06 13:12 13:18 13:24 13:30 13:36 13:42 13:48 13:54 14:00 14:06 14:12 14:18 14:24 14:30 14:36 14:42 14:48 14:54 15:00 15:06 15:12 15:18 15:24 15:30 15:36 15:42 15:48 15:54 16:00 16:06 16:12
AGE GROUP
TIME 16:18 16:24 16:30 16:36 16:42 16:48 16:54 17:00 17:06 17:12 17:18 17:24 17:30 17:36 17:42 17:48 17:54 18:00 18:06 18:12 18:18 18:24 18:30 18:36 18:42 18:48 18:54 19:00 19:06 19:12 19:18 19:24 19:30 19:36
17-21 M 54 53 52 50 49 48 46 45 43 42 41 39 38 37 35 34 32 31 30 28 27 26 24 23 21 20 19 17 16 14 13 12 10 9 F 92 90 89 88 87 85 84 83 82 81 79 78 77 76 75 73 72 71 70 68 67 66 65 64 62 61 60 59 58 56 55 54 53 52
22-25 M 63 62 61 60 59 58 57 56 54 53 52 51 50 49 48 47 46 44 43 42 41 40 39 38 37 36 34 33 32 31 30 29 28 27 F 93 92 91 90 89 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60
27-31 M 68 66 65 64 63 62 61 60 59 58 57 56 55 54 52 51 50 49 48 47 46 45 44 43 42 41 39 38 37 36 35 34 33 32 F 96 95 94 93 92 91 91 90 89 88 87 86 85 85 84 83 82 81 80 80 79 78 77 76 75 74 74 73 72 71 70 69 69 68
32-36 M 73 72 71 70 69 68 67 66 65 65 64 63 62 61 60 59 58 57 56 55 55 54 53 52 51 50 49 48 47 46 45 45 44 43 F 97 97 96 95 94 94 93 92 92 91 90 90 89 88 88 87 86 86 85 84 83 83 82 81 81 80 79 79 78 77 77 76 75 74
AGE GROUP TIME 16:18 16:24 16:30 16:36 16:42 16:48 16:54 17:00 17:06 17:12 17:18 17:24 17:30 17:36 17:42 17:48 17:54 18:00 18:06 18:12 18:18 18:24 18:30 18:36 18:42 18:48 18:54 19:00 19:06 19:12 19:18 19:24 19:30 19:36
AGE GROUP
TIME 19:42 19:48 19:54 20:00 20:06 20:12 20:18 20:24 20:30 20:36 20:42 20:48 20:54 21:00 21:06 21:12 21:18 21:24 21:30 21:36 21:42 21:48 21:54 22:00 22:06 22:12 22:18 22:24 22:30 22:36 22:42 22:48 22:54 23:00
17-21 M 8 6 5 3 2 1 0 F 50 49 48 47 45 44 43 42 41 39 38 37 36 35 33 32 31 30 28 27 26 25 24 22 21 20 19 18 16 15 14 13 12 10
22-25 M 26 24 23 22 21 20 19 18 17 16 14 13 12 11 10 9 8 7 6 4 3 2 1 0 F 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26
27-31 M 31 30 29 28 26 25 24 23 22 21 20 19 18 17 16 15 14 12 11 10 9 8 7 6 5 4 3 2 1 0 F 67 66 65 64 63 63 62 61 60 59 58 57 57 56 55 54 53 52 51 51 50 49 48 47 46 46 45 44 43 42 41 40 40 39
32-36 M 42 41 40 39 38 37 36 35 35 34 33 32 31 30 29 28 27 26 25 25 24 23 22 21 20 19 18 17 16 15 15 14 13 12 F 74 73 72 72 71 70 70 69 68 68 67 66 66 65 64 63 63 62 61 61 60 59 59 58 57 57 56 55 54 54 53 52 52 51
AGE GROUP TIME 19:42 19:48 19:54 20:00 20:06 20:12 20:18 20:24 20:30 20:36 20:42 20:48 20:54 21:00 21:06 21:12 21:18 21:24 21:30 21:36 21:42 21:48 21:54 22:00 22:06 22:12 22:18 22:24 22:30 22:36 22:42 22:48 22:54 23:00
64 100 71 100 75
73 100 77 72 71 70 69 99 98 97 97 76 100 75 75 74 99 99 98
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DAILY WORKOUT RECORD

DAY OF WEEK:
Location of Workout/route:
DATE:
Type of Exercise:
CARDIORESPIRATORY WORKOUT Total Exercise Time and/or Distance MUSCULAR STRENGTH/ENDURANCE WORKOUT Exercise Repetitions Weight for each set / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
28

DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
29

DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
30

DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
Muscle Group
Notes:
DAY OF WEEK:
DATE:
Type of Exercise:
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CARDIORESPIRATORY WORKOUT Total Exercise Time and/or Distance
MUSCULAR STRENGTH/ENDURANCE WORKOUT Muscle Group Exercise Repetitions Weight for each set / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / Notes:
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MUSCULAR STRENGTH/ENDURANCE WORKOUT Muscle Group Exercise Repetitions Weight for each set / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / Notes:
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THE LEADERSHIP EXCELLENCE PATCH
THE HELMET is symbolic of the ancient civilization concept of the

warrior scholar.
THE LAMP denotes the pursuit of knowledge, higher learning, and the
partnership of Army ROTC with American colleges and universities.
THE SWORD signifies courage, gallantry, and self-sacrifice intrinsic to

the profession of arms.
The shield (patch) symbolizes the Army mission of national defense and is divided into quarters representing the four traditional Military Science courses comprising the Senior ROTC curriculum. The motto "Leadership Excellence" expresses the ultimate responsibility of Army ROTC in the discharge of its moral responsibility to the Nation.
Scholar - Athlete LeaderARMY ROTC
The order, self-discipline, the pride that had been instilled in me by ROTC was a tremendous companion to my basic liberal arts education and prepared me well for my Army career, or for that matter, any career I might have chosen. GEN (Ret) Colin Powell Secretary of State and Former Chairman, Joint Chiefs of Staff
SCHOLARS, ATHLETES, LEADERS

We want you if - Youre athletically inclined (even if youre not on a team) Youre attracted to exciting physical challenge Youre at least a B average student Youve served in a position of leadership in a student or community organization Youre motivated by serving and doing for others You believe in integrity You like teamwork You want to succeed
ARMY ROTC GATEWAY BATTALION

FOR MORE INFORMATION, CALL (314) 935-5521

Physical Fitness

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Physical Fitness

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ARMY ROTC GATEWAY BATTALION

PHYSICAL FITNESS PROGRAM

Running Swimming Cross-Country Skiing Rowing Bicycling Walking/Hiking *RM=Repetition Maximum

*THR= Training Heart Rate

Stamina - Nutrition Connection

How Much Water Should You Drink and Why?

DAILY WORKOUT PLAN

STATIC, PASSIVE, OR PNF TECHNIQUES CAN BE UTILIZED. 7

EXERCISE CHART FOR MUSCULAR STRENGTH AND ENDURANCE

Exercises with an Exercise Machine

Strategies to Improve Cardiovascular Endurance

Calculation of Training Heart Rates (THR)

Monitor Your Heart Rate During Training

USED WHEN FITNESS LEVEL IS:

VERY GOOD EXCELLENT

PACE CHART FOR AEROBIC IMPROVEMENT BASED ON 2-MILE RUN TIMES

PACE CHART FOR AEROBIC IMPROVEMENT BASED ON 2-MILE RUN TIMES

PACE CHART FOR AEROBIC IMPROVEMENT BASED ON 2-MILE RUN TIMES

CARDIORESPIRATORY ENDURANCE EXERCISES CARDIORESPIRATORY ENDURANCE CIRCUIT

CARDIORESPIRATORY ENDURANCE EXERCISES

WIDE ARM PUSH-UP

CROSS COUNTRY SKIER

CARDIORESPIRATORY ENDURANCE EXERCISES

CLOSE HAND PUSH-UP

AEROBIC POWER EXERCISES

ALTERNATE BACK EXTENSION

AEROBIC POWER EXERCISES

PARRALLEL BAR DIPS

LAT PULL DOWNS

BENT OVER ROW

AEROBIC POWER EXERCISES

PARTNER RESISTED EXERCISES

HEEL RAISE (BENT OVER)

PARTNER RESISTED EXERCISES

PARTNER RESISTED EXERCISES

BICEPS CURL (VARIATION)

STANDARDS FOR THE ARMY PHYSICAL FITNESS TEST (APFT)

THE PUSH-UP EVENT

THE SIT-UP EVENT

STANDARDS FOR THE ARMY PHYSICAL FITNESS TEST (APFT)

THE TWO-MILE RUN EVENT

STANDARDS FOR THE PUSH-UP EVENT

AGE GROUP REPETITIONS

AGE GROUP REPETITIONS

AGE GROUP REPETITIONS

STANDARDS FOR THE SIT-UP EVENT

AGE GROUP REPETITIONS

AGE GROUP REPETITIONS

AGE GROUP REPETITIONS

STANDARDS FOR THE 2-MILE RUN EVENT

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD

DAILY WORKOUT RECORD