Personal Fitness and Wellness

(DRAFT)

THE COMPLETE

FITNESS

HANDBOOK

3 February 2003

Table of Contents

Introduction3

Physical Fitness4

Training Variables4

Fitness Assessment5

Fitness Assessment Questionnaire6

ROTC Fitness Challenge7-17

Flexibility18

Program Description18

The Road to Fitness – Workout A/B19-20

Increase Muscle Mass – Workout A/B21-22

Get Stronger - Workout A/B23-24

Prepare for Airborne School – Workout A/B25-26

Prepare for NALC & AirAssaultSchool – Workout A/B27-28

Training LOG Worksheet29

Resistance Exercises30-49

Flexibility Exercises50-55

Agility Exercises55-56

Cardiorespiratory Training56-67

Road Marches67-70

Appendix A: References71

Appendix B: Qualification Criteria for the Combat Divers

Qualification Course72

Appendix C: Example of a ROTC Fitness Training Calendar73

Introduction

Cadet Command would like to thank the Dr. Todd A. Crowder from the United States Military Academy (USMA) Department of Physical Education for his work in assisting us in this project. He graciously allowed us to edit his work on cardio-respiratory training in order to tailor it towards ROTC cadets who have varying fitness needs at over 270 schools. Cadet Command would not have been successful in writing this Fitness Handbook without his help and the help of fitness experts at the USMA and United StatesArmyPhysicalFitnessSchool.

Before You Begin

It is imperative that cadets learn an easy way to reduce the likelihood of injury while using this Fitness Handbook. Cadets need to recognize that they have an increased risk of lower body injuries than upper body injuries during summer training events. The leading causes of these are improperly sized or poorly broken-in boots and inadequate running shoes. Boots that hurt or are uncomfortable to you at school will cause significantly more discomfort and increase the chance of injury during rigorous summer training events like the National Advanced Leadership Camp, AirborneSchool or AirAssaultSchool. A broken in pair of boots should feel as comfortable as your most comfortable pair of shoes. To put it simply, you should be able to walk or run in them comfortably.

Similarly, running shoes should fit comfortably and not show significant tread wear. Running places different wear on your shoes than walking does. Using shoes you walk in for running can place undue stress on your lower body. This stress can increase the risk of injury. Field Manual 21-20 divides running shoes into three categories. Select an impact control shoe if you have high arches or notice that your running shoes tend to wear unevenly on the outside edge. Select a motion control shoe if you have flat feet or notice that excessive wear on both the outside and inside of the sole of the running shoe. Select a balanced shoe if you have normal arches or only see wear on the outside sole beneath the ankle.

Other factors that reduce the likelihood of injuries include adequate warm-ups prior to high intensity exercise, proper nutrition and hydration, maintaining recovery periods following exercise, and cool-down periods concluding the exercise.

Editors Ms. Sheila Visconti

Major Paul Baker

Physical Fitness

TRAINING VARIABLES

Before explaining what a physical fitness program should look like, there are some basic terms that must be discussed. These principals apply to all programs in general and must be addressed in the development of any fitness program.

INTENSITY. The amount of effort put into each workout, usually measured by heartbeats per minute. For the maximum benefit in each workout, plan on exercising at a minimum of 70 percent of the heart rate reserve. There are several scientific ways to your heart rate reserve. The simplest way is to begin with you maximum heart rate (220-Age). Next, measure your resting heart rate. The heart rate reserve is found by Max heart rate - resting heart rate. To train at 70% of the heart rate reserve you would multiply 70% by the heart rate reserve and then add your resting heart rate. For a 20 year old with a resting heart rate of 60, to determine your training heart rate in beats per minute would be 70% x Heart Rate Reserve =. 70 x (200-60) + 60 (Resting Heart Rate) = a training heart rate of 158 beats per min.

DURATION. The length each exercise period should last. There has been a great deal of research on this topic. Most experts believe that when working on your cardiovascular endurance a minimum of 20 to 30 minutes is needed to obtain maximum benefit. This holds true for the majority of the population. The only notable exception occurs for long distance or endurance athletes (e.g. marathon runners or triathletes).

FREQUENCY. The number of workouts one should have per week. Once again experts agree that the average person requires a minimum of three workouts per week to improve their current level of fitness. Working out less frequently will only maintain a level of fitness; it will not improve the level of fitness. When exercising only three times a week, each period should be medium to high intensity. Exercising with consistent frequency can also be referred to as REGULARITY. Exercise must be done regularly to produce a training effect. Sporadic exercise may cause more harm in the form of injury than benefit from exercise. The same is true for extremely intense workouts. They may create injuries.

RECOVERY. Do not work the same muscle groups hard day after day. Muscles need recovery time. People frequently misunderstand this point. Providing inadequate recovery can explain the reason why most people see little or no gain from excessive exercise. You can work the same muscle groups each day; however, you should work hard one day and easy the next. This is a critical point because this fitness program is based on a six days a week exercise program.

GENERAL ADAPTATION PRINCIPAL (GAP). Muscles as well as your cardiovascular system in the body will adapt to the increasing stress placed upon it through exercise. To see gains in a fitness program, one must stress the existing muscular and cardiovascular systems. This can also be called the OVERLOAD principal. For a muscle to increase in strength, the workload during exercise must be larger than what it normally experiences.

SPECIFICITY. There are several different exercises and events that can develop your muscular strength as well as cardiovascular fitness. To increase the number of push-ups you can do, simply increase upper body strength through a number of strength exercises and weights. However, the best way to improve push-ups requires doing push-ups. Similarly one can improve cardiovascular fitness by biking, swimming, or walking. However, if the goal remains an improved ability to run, the best exercise will be running.

MAJOR COMPONENTS OF PHYSICAL FITNESS. There are several components of any fitness program. The four major components of most programs are flexibility, strength, muscular endurance, and cardiovascular endurance. These components are the essential elements of the Army Physical Fitness Program.

How to Use These Workout Programs

These programs are designed as four-week plans. Each program has a workout A & B. Alternate workouts daily for 6 days, then rest. For example, perform workout A on Monday, Wednesday, and Friday; perform workout B on Tuesday, Thursday, and Saturday. Different muscles are trained in workouts A & B, which means you are training each muscle group 3 days per week. Rest Sunday. Work cardiovascular exercises into your workouts at least 3 times per week. You may attempt to eventually work up to doing cardio 6 days a week using the hard/easy technique mentioned under the recovery principle.

Fitness Assessment

Before starting any new fitness program it is important to assess one’s abilities. This includes knowing strengths as well as weaknesses. Ideally, a fitness program would improve weak areas and maintain or improve strength areas. However, before explaining the diagnostic test there are other important factors and preferences that should be identified. These factors and preferences may include the time of day to workout, how much time is available each day to workout, individual or team sports, and finally the goal of the fitness program.

The questionnaire attached (FORM 1-1) is intended to give a fitness trainer the basics they need to personalize a fitness program that will work.

Fitness Assessment Questionnaire

NAME______AGE______DATE______

ACADEMIC SCHEDULE: Monday______

(This Semester) Tuesday______

Wednesday______

Thursday______

Friday______

Saturday______

EXERCISE HABITS/ PREFERENCES (Select One)

I ______to exercise and ______access to a gym.

(like, sometimes like, never want)(have, do not have)

I like to workout ______.

(alone, in a small group, in a large group)

I have ______discipline to stick to a fitness program.

(a little, some, a lot of)

I need ______to stick to my fitness program.

(no help, some help, a lot of help)

I ______to lift weights.

(like, have tried, have never tried)

I prefer to ______for my cardiovascular endurance training.

(run, walk, bike, swim, and skate)

GOALS

I want to: A. Improve my overall personal fitness.

1. Just pass the APFT.
2. Just improve a particular weakness.

STATE YOUR PERSONAL GOALS ______

SELF ASSESSMENT (Select: None, Beginner, Average, Above Average, Excellent)

Flexibility______

Strength______

Cardiovascular Endurance______

List your weakness

______

List your strengths

______

Work Form 1-1

ROTC FITNESS CHALLENGE (RFC)

Purpose

TO PROVIDE CADETS WITH THE OPPORTUNITY TO PARTICIPATE IN A VARIETY OF PHYSICAL FITNESS CHALLENGES DESIGNED TO ASSESS ALL COMPONENTS OF FITNESS AND LEAD TO THE PURSUIT OF PHYSICAL DEVELOPMENT EXCELLENCE.

Background

The elements of the ROTC Fitness Challenge include:

1.CHOICE: Several challenges allow choice in selected events.

2.Student or Professor of military science/LEADERSHIP administered: Honor policy is in effect, criterion fitness measures will utilize real fitness performances and minimize subjectivity.

3.Motivational in nature: Multiple attempts at events will be allowed but must be completed within an assigned period of time and with appropriate local PMS guidance.

4.PMS-STUDENT OWNERSHIP: This is OUR fitness test. It was designed over several years with student and professional input. The goal is to assess a variety of fitness parameters that will allow a cadet to determine their overall fitness status/progress and really “showcase” their fitness levels.

A one-page overview of the Challenge is found on the following page. Detailed information concerning each test with the scale points follows the overview.

1. In conjunction with your Professor of Military Science and Leadership, you will be required to complete the ROTC Fitness Challenge (RFC). The RFC is worth 500 points. Please remember that all tests need to be completed in accordance to the guidance provided by your PMS.

2. The ROTC Fitness Challenge allows you to take OWNERSHIP of your fitness. You may train and test as many times as you like. Your final score will be determined by the local PMS guidance. The standards are based on criterion levels. Professional input from students and professionals were used to set the standards. Our intent of the Challenge was to construct a variety of fitness tasks that will “showcase” your physical abilities. After all, we are dealing with YOUR FITNESS.

3. Select one fitness test from EACH of the sections below. For Muscular Fitness (200 points total); select a pair of exercises from the upper and lower body section. Upper Body Muscular Strength/Endurance allows a choice of events. For all events, gender differences were factored into the scales by consulting competitive performances. Further, body mass is a factor that influences some performances. The upper and lower body muscular strength/endurance “pairs” of exercise has been researched and when taken as a “total score” eliminates the influence of body mass. Thus, these two tests become an unbiased assessment of your muscular fitness. Plan ahead, consider the environment and criterion scales, determine the levels you wish to attain on the scales, train accordingly and excel.

GOOD LUCK….Here’s to your PERSONAL FITNESS.

ROTC FITNESS CHALLENGE (RFC)

TO PROVIDE CADETS WITH THE OPPORTUNITY TO PARTICIPATE IN A VARIETY OF PHYSICAL FITNESS CHALLENGES DESIGNED TO ASSESS ALL COMPONENTS OF FITNESS AND LEAD TO THE PURSUIT OF PHYSICAL DEVELOPMENT EXCELLENCE

CARDIOVASCULAR (AEROBIC) FITNESS

(100 points)

3-Mile Run

CARDIOVASCULAR (HIGH INTENSITY) FITNESS

(100 points)

Illinois Agility Test

MUSCULAR FITNESS (200 POINTS TOTAL)

(Choose one group from each section)

UPPER BODY

(100 points)

Chest (Bench) Press (50 points) Cadence Pull-ups (50 points)

OR

1 REP Chest (Bench) Press (50 points) Cadence Pull-ups (50 points)

LOWER BODY

(100 points)

LOWER BODY AND SHOULDER/MIDSECTION

1 REP Back Squat (50 points) Modified Ankles to the Bar (50 points)

FLEXIBILITY

(100 points)

Sit and Reach Flexibility Test

CARDIOVASCULAR (AEROBIC) FITNESS

(100 points)

A.3-Mile Run: (Note accompanying charts to determine V02 max values)

Find or measure a flat 3-mile run area. Your PMS can assist you. A running track is certainly acceptable.

Warm-up.

Begin watch and run 3 miles as fast as possible.

Stop watch at end of 3-mile run.

Record time, verify and cool-down appropriately.

SAFETY NOTE: If utilizing streets, use a sidewalk wherever possible.

Criterion Measure: Time in minutes to complete the 3-mile run.

3-MILE RUN
MEN / AVE / TOTAL POINTS / AVE / TOTAL WOMEN
Mile Pace / TIME / Mile Pace / TIME
6:00 / 18:00 / 100 / 7:00 / 21:00
6:07 / 18:21 / 98 / 7:07 / 21:21
6:15 / 18:45 / 96 / 7:15 / 21:45
6:22 / 19:06 / 92 / 7:22 / 22:06
6:30 / 19:30 / 90 / 7:30 / 22:30
6:45 / 20:15 / 88 / 7:45 / 23:15
6:55 / 20:45 / 85 (85%) / 7:55 / 23:45
7:30 / 22:30 / 82 / 8:30 / 25:30
7:37 / 22:51 / 80 / 8:37 / 25:51
23:00 / 76 / 26:00
7:44 / 23:12 / 74 / 8:44 / 26:12
7:51 / 23:33 / 70 / 8:51 / 26:33
8:00 / 24:00 / 64 / 9:00 / 27:00
>8:00 / >24:00 / 40 / >9:00 / >27:00

*GOAL: Have cadets meet the 85% solution of a 6:55/7:55 running pace during a 3-mile run.

CARDIOVASCULAR (HIGH INTENSITY-AGILITY) FITNESS

(100 points)

A.Illinois Agility Test:

Set-up the Illinois Agility Test as outlined below.

Warm-up, you will be sprinting as fast as possible, thus conduct some high-intensity, appropriate warm-ups.

Start watch and begin test as prescribed. Run one complete iteration of this test as fast as possible.

Stop watch at completion of test, record and verify your time. Cool-down accordingly.

Criterion Measure: Time in seconds to run the Illinois Agility Test.

ILLINOIS AGILITY TEST
MEN / TOTAL TIME / POINTS / TOTAL TIME / WOMEN
15.0 / 100 / 17.0
15.2 / 98 / 17.1
15.4 / 96 / 17.2
15.6 / 92 / 17.4
15.8 / 90 / 17.5
15.9 / 88 / 17.6
16 / 85 *(85%) / 17.8
16.5 / 82 / 18
17 / 80 / 18.5
17.5 / 76 / 19.0
18.0 / 74 / 20
18.1 / 70 / 21
18.2 / 64 / 21.8
>18.3 / 40 / >23.0

*GOAL: Have cadets meet the 85% solution of 16 or 17.8 seconds during the Illinois Agility Test.

(a) Equipment. Flat surface (minimum 20m x 10m area), 8 cones, and a stopwatch.

(b) Course. The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. On the track you could use 5 lanes. 4 cones can be used to mark the start, finish and the two turning points. Each cone in the center is spaced 3.3 meters apart.

MUSCULAR FITNESS

(Choose one group from this section {A1, A2}, {B1, B2}: 100 points total)

UPPER BODY

A1. Chest (Bench) Press (50 points):

Find any “free weight bench equipment,” and warm-up. (Don’t use a “Smith” machine).

Insure the bar weighs 45 pounds, most standard bars weigh 45 pounds.

Men place 175 pounds (Bar plus One 45 pound & Two 10 pound plates on each side).

Women place 90 pounds (Bar plus Two 10 pound plates and One 2.5 pound plate on each side).

Have a ROTC classmate serve as a spotter.

Lift this weight as many times as possible.

Conduct full range of motion repetitions to include just slightly less than “full, lock-out” position.

The spotter may help you on the last repetition for safety, but this rep won’t count, see important point below.

Once the spotter touches the bar, no more repetitions will be counted.

Criterion Measure: Number of correctly performed repetitions of the Chest (Bench) Press.

Note: This test correlates highly with a 1-RM test (r = .96).

UPPER BODY-CHEST (Bench) PRESS

(175# for Men, 90# for Women)

MEN / REPS / POINTS / REPS / WOMEN
24 / 50 / 18
22 / 48 / 17
20 / 47 / 16
18 / 46 / 15
16 / 45 / 14
14 / 44 / 13
12 / 42.5*(85%) / 12
10 / 41 / 10
8 / 40 / 8
7 / 39 / 7
6 / 38 / 6
4 / 35 / 4
2 / 32 / 2
<2 / 20 / <2

*GOAL: Have the cadets meet the 85% solution of 12 repetitions during a prescribed Chest (Bench) Press lift.

A2. Cadence Pull-ups (50 points):

• Find a standard pull-up bar and warm-up.
• Jump up and grab pull-up bar, palms facing away from the performer’s face.
• At same time, ROTC classmate begins watch.
• At five-second intervals, partner instructs participant to conduct a pull-up.
• Participant can not execute a pull-up until the command “up”.
• Pull-ups are conducted on running clock of 05, 10, 15, 20, etc. until participant can no longer execute another pull-up.

• The first pull-up begins at the 05-second mark; thus a cadet must hang before the test can begin.
• Resting greater than 5 seconds is not allowed.
• Participant must keep pace with the cadence.
• If unable to maintain pace with the cadence, the test is terminated.
• No skipping or “circus pull-ups” are allowed.
• Participant needs to lift chin over the pull-up bar.
• Repetitions are not counted if not executed to standard.
• ROTC classmate records and verifies only the properly performed CADENCE pull-ups.

• Criterion Measure: Number of correctly performed cadence pull-ups.

UPPER BODY-CADENCE PULL-UPS

MEN / REPS / POINTS / REPS / WOMEN
17 / 50 / 7
16 / 47 / 6
15 / 45 / 5
14 / 42.5*(85%) / 4
13 / 41.5
12 / 41
11 / 40.5
10 / 40 / 3
9 / 39
8 / 38 / 2
7 / 36
6 / 35 / 1
5 / 34
4 / 33
3 / 32
<3 / 20 / <1

*GOAL: Have the cadets meet the 85% solution of 14 or 4 repetitions during a cadence pull-up.

B1. 1 Repetition Max Chest (Bench) Press (50 points):

Find any “free weight bench equipment,” and warm-up. (Don’t use a “Smith” machine)

Insure the bar weighs 45 pounds, most standard bars weigh 45 pounds.

You will conduct a repetition max chest (bench) press.