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PREFACE
CHAPTER 1 - INTRODUCTION
LEADERSHIP RESPONSIBILITIES
COMPONENTS OF FITNESS
PRINCIPLES OF EXERCISE
FITT FACTORS
WARM-UP AND COOL-DOWN
PHASES OF FITNESS CONDITIONING
TYPES OF FITNESS PROGRAMS
AGE AS A FACTOR IN PYSICAL FITNESS
EVALUATION
CHAPTER 2 - CARDIORESPIRATORY FITNESS
PHYSIOLOGY OF AEROBIC TRAINING
RUNNING
ROAD MARCHES
ALTERNATE FORMS OF AEROBIC EXERCISE
CHAPTER 3 - MUSCULAR ENDURANCE AND STRENGTH
MUSCULAR FITNESS
MUSCULAR CONTRACTIONS
PRINCIPLES OF MUSCULAR TRAINING
WORKOUT TECHNIQUES
MAJOR MUSCLE GROUPS
KEY POINTS TO EMPHASIZE
EXERCISE PROGRAMS
EXERCISE CHART
CHAPTER 4 - FLEXIBILITY
STRETCHING TECHNIQUES
COMMON STRETCHING EXERCISES
CHAPTER 5 - BODY COMPOSITION
EVALUATION METHODS
DIET AND EXERCISE
CHAPTER 6 - NUTRITION AND FITNESS
GUIDELINES FOR HEALTHY EATING
CONCERNS FOR OPTIMAL PHYSICAL PERFORMANCE
NUTRITION IN THE FIELD
CHAPTER 7 - CIRCUIT TRAINING AND EXERCISE DRILLS
CIRCUITS
CALISTHENICS
GRASS DRILLS
GUERRILLA EXERCISES
CHAPTER 8 - OBSTACLE COURSES AND ADDITIONAL DRILLS
OBSTACLE COURSES
RIFLE DRILLS
LOG DRILLS
AQUATIC EXERCISE
CHAPTER 9 - COMPETITIVE FITNESS ACTIVITIES
INTRAMURALS
UNIT ACTIVITIES
ORIENTEERING
UNIT OLYMPICS
CHAPTER 10 - DEVELOPING THE UNIT PROGRAM
STEPS IN PLANNING
EDUCATION
COMMON ERRORS
A SAMPLE PROGRAM
USING THE PRINICIPLES OF EXERCISE
CONCLUSION
CHAPTER 11 - PHYSICAL TRAINING DURING INITIAL ENTRY TRAINING
PROGRAM DEVELOPMENT
SAFETY CONSIDERATIONS
ROAD MARCHING
CHAPTER 12 - ENVIRONMENTAL CONSIDERATIONS
TEMPERATURE REGULATION
HEAT INJURIES AND SYMPTONS
ACCLIMATIZATION TO HOT, HUMID ENVIRONMENTS
EXERCISING IN COLD ENVIRONMENTS
ACCLIMATIZATION TO HIGH ALTITUDES
AIR POLLUTION AND EXERCISE
CHAPTER 13 - INJURIES
TYPICAL INJURIES ASSOCIATED WITH PHYSICAL TRAINING
OTHER FACTORS
CHAPTER 14 - ARMY PHYSICAL FITNESS TEST
METHODS OF EVALUATION
OVER-FORTY CARDIOVASCULAR SCREENING PROGRAM
OVERVIEW
TEST ADMINISTRATION
DUTIES OF TEST PERSONNEL
TEST SITE
TEST PROCEDURES
TEST SEQUENCE
TEST RESULTS
SCORES ABOVE MAXIMUM
TEMPORARY PROFILES
PERMANENT PROFILES
ALTERNATE EVENTS
APPENDIX A - PHYSIOLOGICAL DIFFERENCES BETWEEN THE SEXES
APPENDIX B - POSITIVE PROFILE FORM
APPENDIX C - PHYSICAL FITNESS LOG
APPENDIX D - STATIONARY BICYCLE TEST
APPENDIX E - SELECTING THE RIGHT RUNNING SHOE
APPENDIX F - CALCULATIONS OF VO2MAX
APPENDIX G - PERCEIVED EXERTION
APPENDIX H - THE MAJOR SKELETAL MUSCLES OF THE HUMAN BODY
GLOSSARY
REFERENCES
AUTHORIZATION LETTER
*This publication supersedes FM 21-20, 28 August 1985.
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