Official U.S. Army Physical Fitness Guide

by Unknown

• ISBN13: 9781578261314
• ISBN10: 1578261317
• Edition: 1st
• Format: Paperback
• Copyright: 2002-10-10
• Publisher: Hatherleigh Press

Summary

Want to learn the secrets that make the Army Special Forces Green Berets the fittest of the fit? Want to discover how Army Rangers train to fight and win? Then look no further... the U.S. Army Physical Fitness Guide has all that and more!

This is the real thing! A tremendous wealth of information on fitness and exercise in the military -- from flexibility to weight training, grass and guerilla drills to obstacle courses, this is the fitness "bible" of the United States Army.

Table of Contents

Preface	iii
Introduction
Leadership Responsibilities	1	(2)
Components of Fitness	3	(1)
Principles of Exercise	4	(1)
FITT Factors	4	(3)
Warm-up and Cool-down	7	(1)
Phases of Fitness Conditioning	7	(2)
Types of Fitness Programs	9	(4)
Age as a Factor in Physical Fitness	13	(1)
Evaluation	14
Cardiorespiratory Fitness
Physiology of Aerobic Training
FITT Factors	1	(5)
Running	6	(4)
Road Marches	10	(16)
Alternate Forms of Aerobic Exercise	26
Muscular Endurance and Strength
Muscular Fitness	1	(1)
Muscular Contractions	1	(1)
Principles of Muscular Training	2	(4)
Workout Techniques	6	(3)
Major Muscle Groups	9	(3)
Key Points to Emphasize	12	(1)
Exercise Programs	12	(23)
Exercise Chart	35
Flexibility
Stretching Techniques	1	(1)
FITT Factors	2	(1)
Warm-up and Cool-down	2	(3)
Common Stretching Exercises	5
Body Composition
Evaluation Methods
Diet and Exercise	1	(2)
Nutrition and Fitness
Guidelines for Healthy Eating
Concerns for Optimal Physical Performance	3	(3)
Nutrition in the Field	6
Circuit Training and Exercise Drills
Circuits	1	(6)
Calisthenics	7	(10)
Grass Drills	17	(6)
Guerrilla Exercises	23
Obstacle Courses and Additional Drills
Obstacle Courses	1	(10)
Rifle Drills	11	(2)
Log Drills	13	(6)
Aquatic Exercise	19
Competitive Fitness Activities
Intramurals	1	(4)
Unit Activities	5	(8)
Orienteering	13	(4)
Unit Olympics	17
Developing the Unit Program
Steps in Planning	1	(3)
Education	4	(1)
Common Errors	4	(1)
A Sample Program	5	(7)
Using the Principles of Exercise	12	(1)
Conclusion	13
Physical Training During Initial Entry Training
Program Development
Safety Considerations
Road Marching	1	(1)
Environmental Considerations
Temperature Regulation
Heat Injuries and Symptoms	1	(1)
Acclimatization to Hot, Humid Environments	1	(1)
Exercising in Cold Environments	2	(2)
Acclimatization to High Altitudes	4	(1)
Air Pollution and Exercise	4
Injuries
Typical Injuries Associated with Physical Training	1	(1)
Other Factors	2
Army Physical Fitness Test
Methods of Evaluation	1	(1)
Over-Forty Cardiovascular Screening Program	1	(1)
Overview	2	(1)
Test Administration	2	(6)
Duties of Test Personnel	8	(1)
Test Site	9	(1)
Test Procedures	10	(1)
Test Sequence	11	(7)
Test Results	18	(1)
Scores Above Maximum	19	(1)
Temporary Profiles	20	(1)
Permanent Profiles	20	(1)
Alternate Events	20
Appendix A Physiological Differences Between the Sexes
Appendix B Positive Profile Form
Appendix C Physical Fitness Log	1	(1)
Appendix D Stationary Bicycle Test
Appendix E Selecting the Right Running Shoe	1	(1)
Appendix F Calculation of VO2MAX	1	(1)
Appendix G Perceived Exertion	1	(1)
Appendix H The Major Skeletal Muscles of the Human Body
Glossary	1
References
Index