Professional Documents
Culture Documents
Objective
ACTION: Implement total fitness program in a
company.
VGT 2
Physical Fitness
The ability to function effectively in physical
work, training and other activities and still
have enough energy left over to handle any
emergencies which may arise.
VGT 3
Physical Fitness
(Functional Definition)
VGT 4
ELO B
ACTION: Describe the components of fitness.
VGT 5
Components of Fitness
• Cardiorespiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
VGT 6
Cardiorespiratory (CR)
Endurance
The efficiency with which the body
delivers oxygen and nutrients needed
for muscular activity and transports
waste products from the cells.
VGT 7
Muscular Strength
(MS)
The greatest amount of force that a
muscle or muscle groups can exert
in a single effort.
VGT 8
Muscular Endurance
(ME)
The ability of a muscle or muscle group
to perform repeated movements with a
sub-maximal force for extended periods
of time.
VGT 9
Flexibility (FLEX)
The ability to move joints or any group of
joints through an entire, normal range of
motion.
VGT 10
Body Composition
(BC)
The amount of body fat the soldier
has in comparison to his/her total
body mass.
VGT 11
Motor Efficiency
Combat Readiness
Motor Efficiency
Physical Fitness
VGT 13
Motor Efficiency
Development
• Coordination • Kinesthetic Awareness
• Speed • Agility
• Skill • Balance
• Power • Posture
VGT 14
ELO C
ACTION: Describe the principles of exercise.
VGT 15
Principles of Exercise
• Progression
• Regularity
• Overload
• Variety
• Recovery
• Balance
• Specificity
VGT 16
FITT Factors
• Frequency
• Intensity
• Time
• Type
VGT 17
FITT Factors Applied to
Physical Conditioning
CRE MS ME
F 3 - 5 times Weekly
TMF -Temporary Muscle Failure
70-90% MHR
I ME- 12+ reps, MSE-8-12 reps, MS- 3-7 reps
VGT 19
Phases of Conditioning
• Preparatory
• Conditioning
• Maintenance
VGT 20
ELO E
ACTION: Identify the major forms of cardiovascular
disease.
VGT 21
Causes of Death
Heart disease
Cancer
Injuries
Stroke
Chronic lung disease
Pneumonia/influenza
Suicide 1987
Diabetes
1977
Liver disease
Atherosclerosis
0 50 100 150 200 250
Artery
Arterial
Branch Reduced Blood Flow
Blockage
VGT 25
Risk Factors
Major Risk
Factors That
Cannot Be
Major Risk Changed
Factors That Heredity
Contributing
Can Be Male Gender Factors
Changed Increasing age
VGT 26
Hypertension
• A condition causing the blood to
press too hard against the walls of
your arteries.
VGT 27
Hypertension Levels
Risk Classifications
Low Mild Moderate High
Risk Risk Risk Risk
Systolic <135 135-159 160-199 >200
VGT 28
Cholesterol
• Used in all cell walls
• Used to manufacture bile
• Used to manufacture vitamin D
• Used to manufacture some hormones
VGT 29
Total Cholesterol
Risk Levels
Low Risk < 160 mg/dl
Mild Risk 160 - 190 mg/dl
Moderate Risk 190 - 200 mg/dl
High Risk > 200 mg/dl
VGT 30
Ratio of Total
Cholesterol to HDL
VGT 31
Average Cost of Smoking
• On the average, 27% of Americans
smoke. The number of teenage
smokers has increased.
VGT 32
Smoking
• The Surgeon General - “Cigarette smoking is
considered the most important of the known
modifiable risk factors for coronary heart
disease in the United States.”
VGT 36
Smoking and the APFT
Smokers Non-Smokers
(N = 1756) (N = 1530)
AGE 25.5 yrs 24.5 yrs
HT (cm) 175.0 cm 175.0 cm
WT (kg) 74.5 kg 75.2 kg
BF % 17.8 % 18.0 %
PU 36.8 40.2
SU 50.4 54.9
2-MR 15:35 14:43 VGT 37
Smokeless Tobacco
• Cancers
- mouth
- throat
• Tooth Decay
• Gum Disease
VGT 38
Adverse Impact of Tobacco on Soldier
Readiness
STAMINA COLD WEATHER
INJURIES
WOUND HAND-EYE
HEALING COORDINATION
VGT 39
USAPFS
Tobacco Cessation
Methods to Stop Sources of Help
• Patches • Health Promotion
• Acupuncture • American Heart
• Aversion Therapy Association
• Hypnosis • American Lung
• Pain Stimulus Association
• American Cancer
• Nicorette
Society
• Local Hospital
VGT 40
Inactivity
Regular aerobic activity increases
your exercise capacity and plays a
role in the prevention of CVD.
VGT 41
Contributing Risk Factors
• Obesity
• Diabetes
• Stress
VGT 42
Major Non-modifiable
Risk Factors
• Heredity
• Gender
• Age
VGT 43
Heart Attack Symptoms
• Pressure in the chest
• Heaviness
• Squeezing
• Discomfort
• Burning
VGT 44
CV Disease Risk Matrix
AGE 10 to 20 1 21 to 30 2 31 to 440 3 41 to 50 4 51 to 60 6 Over 61 6
VGT 47
7-Step Planning Process
STEP 1: Analyze the Mission
• Commander’s intent
• NCO experience
VGT 49
STEP 2: Develop Fitness Objectives
VGT 50
Fitness Objectives
1. Meet unit foot march standards.
5. No APFT failures.
2. Perform 6 pull-ups.
VGT 52
Develop Performance Measures
VGT 54
STEP 4: Determine Training
Requirements
1. Commander’s Intent
2. Mission / METL
VGT 55
STEP 5: Develop Fitness Tasks
VGT 56
Battle-focused PT Worksheet
INDIVIDUAL REQUIRED PRIMARY WAY SECONDARY RESOURCES
TASK PHYSICAL TO DEVELOP BENEFITS
PERFORMANCE PERFORMANCE
VGT 57
STEP 6: Develop a Training
Schedule
VGT 58
Develop an Event List
Sandbag Circuit
Aquatics
Strength Training Machine Circuit
Calisthenic Circuit
Ability Group Run
Fartlek Run
Interval Run
Road March
Obstacle/Confidence Course
Cross-country Run
Rifle PT
Battle-focused PT Circuit VGT 59
STEP 7: Conduct and
Evaluate Training
VGT 60
ELO H
ACTION: Discuss the 4 week training schedule
using the 7 principles of exercise.
VGT 61
4 WEEK TRAINING SCHEDULE
MONTH #2
SUN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SAT
A: Confidence A: Ability Group A: Push-up/Sit-up A: Road March A: Individual
Obstacle Course Run Improvement D: 2 hours Movement Tech.
D: 90 Min D: 2 miles D: 45 Min I: 6 miles @ Circuit
I: 70-90% MHR/ I: 70% MHR I: TMF 20 min/mile D: 40 Min
TMF w/ 30 lb ruck, I: 80% MHR/
weapon, LCE, TMF
softcap
A: TOC Equip A: Ability Group A: Sandbag Circuit A: Aquatic A: Weight
Circuit Run D: 60 Min Calisthenics Training for
D: 50 Min D: 3 Miles I: TMF/70% MHR D: 45 Min Performance
I: TMF/80% MHR I: 75% MHR I: 70-90% MHR D: 75 Min
w/100 Push-ups and I: TMF
Sit-ups
A: Ability Group A: Bayonet Assault A: 1000m Swim A: Litter Relays A: Cross Country
Run Course D: 45 Min D: 60 Min Run
D: 3 miles D: 90 Min I: 70-90% MHR I: 70-90% MHR/ D: 40 Min
I: 75-80% MHR I: 80-90% MHR/ TMF I: 70% MHR
w/ 150 Push-ups TMF
and Sit-ups
BDU w/ athletic
BDU + Boots BDU + Boots footwear of choice
A: Log Drills A: Interval Training A: Rifle Drills A: Road March A: Single Station
D: 60 Min D: 60 Min B: 60 Min D: 105 min Machine Circuit
I: TMF I: As per 2 Mile Run I: TMF/70% MHR I: 6 miles @ to Music
(Anaerobic Power) Breakdown 17.5 min/mile w/ D: 60 Min
5 X 400m with 30lb ruck, weapon, I: TMF/80%
Flexibility Improve. LCE, softcap MHR
Training
VGT 62
SEVEN PRINCIPLES OF EXERCISE
1. PROGRESSION
2. REGULARITY
3. OVERLOAD
4. VARIETY
5. RECOVERY
6. BALANCE
7. SPECIFICITY
VGT 63
JUSTIFICATION TOOLS
1. TECHNIQUES TO MANIPULATE
TRAINING EFFECT
Flexibility (FLEX):
Increase duration
Increase range of motion
Increase number of exercises
Incorporate advanced techniques
VGT 65
REGULARITY TOOLS
CR: Train 3 x per week.
Split training effect with MSE on circuits.
VGT 66
VARIETY TOOLS
CR: Ability Group Run Intervals
Cross-country Run Aquatics
Hill Sprints Relays
VGT 67
RECOVERY TOOLS
CR: Alternate: CR and MSE days
Hard and Easy days
Long/Slow and Short/Fast
High Impact and Low Impact
Ruck runs
Road marching
Cross-country runs
Flak vest PT
Log drills
Rope climbs
Individual movement techniques
Litter relays
Buddy carries
Watercan PT VGT 70
SUMMARY
1. Tools allow us to manipulate
training effect.
VGT 71
4 WEEK TRAINING SCHEDULE
MONTH #2
SUN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SAT
A: Confidence A: Ability Group A: Push-up/Sit-up A: Road March A: Individual
Obstacle Course Run Improvement D: 2 hours Movement Tech.
D: 90 Min D: 2 miles D: 45 Min I: 6 miles @ Circuit
I: 70-90% MHR/ I: 70% MHR I: TMF 20 min/mile D: 40 Min
TMF w/ 30 lb ruck, I: 80% MHR/
weapon, LCE, TMF
softcap
A: TOC Equip A: Ability Group A: Sandbag Circuit A: Aquatic A: Weight
Circuit Run D: 60 Min Calisthenics Training for
D: 50 Min D: 3 Miles I: TMF/70% MHR D: 45 Min Performance
I: TMF/80% MHR I: 75% MHR I: 70-90% MHR D: 75 Min
w/100 Push-ups and I: TMF
Sit-ups
A: Ability Group A: Bayonet Assault A: 1000m Swim A: Litter Relays A: Cross Country
Run Course D: 45 Min D: 60 Min Run
D: 3 miles D: 90 Min I: 70-90% MHR I: 70-90% MHR/ D: 40 Min
I: 75-80% MHR I: 80-90% MHR/ TMF I: 70% MHR
w/ 150 Push-ups TMF
and Sit-ups
BDU w/ athletic
BDU + Boots BDU + Boots footwear of choice
A: Log Drills A: Interval Training A: Rifle Drills A: Road March A: Single Station
D: 60 Min D: 60 Min B: 60 Min D: 105 min Machine Circuit
I: TMF I: As per 2 Mile Run I: TMF/70% MHR I: 6 miles @ to Music
(Anaerobic Power) Breakdown 17.5 min/mile w/ D: 60 Min
5 X 400m with 30lb ruck, weapon, I: TMF/80%
Flexibility Improve. LCE, softcap MHR
Training
VGT 72
MSE OVERLOAD EXAMPLE
During Week 2, MSE Overload is achieved
through the TOC equipment circuit, sandbag
circuit, and weight training session.
VGT 74
FLEXIBILITY BALANCE
Balance is achieved by incorporating all three
stretching techniques (static, passive, PNF)
and by stretching all muscle groups.
VGT 77
SPECIAL POPULATIONS
• Medical Profile
- Injury
- Pregnancy
• Overweight
• APFT Failure
• New Soldier
VGT 78
GENERAL RULES
1. You are not a doctor.
VGT 79
PROFILE PT*
1. CR: low impact - stationary cycle, walking, rowing
machine and aquatics.
3. MSE/FLEX
- Overweight soldiers should not be limited
in these areas. Ensure proper progression.
VGT 85