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What army reference covers physical fitness training?
FM 21-20
What are the three phases of fitness?
Preparatory, conditioning and maintenance.
What are the 7 principles of exercise?
(PROVRBS), Progression, Regularity, Overload, Variety, Recovery, Balance, Specificity
What are the five components of physical fitness?
Muscular strength, Muscular endurance, Body composition, Flexibility, Cardio respiratory
What are the key factors of a fitness training program?
Frequency, Intensity, Time, Type, (FITT)
What is muscular strength?
The greatest amount of force a muscle or muscle group can exert in one movement
Describe two methods for assessing muscular strength?
Bench press at least your body weight one time, Legs press at least twice your body weight one time
What is muscular endurance?
The ability of a muscle or muscle group to perform repeated movements with moderate resistance for a given period of time
What two components of fitness are tested by road marching?
Cardio respiratory and muscle endurance
How does the army test a soldier’s muscle endurance?
The two minute push up and sit up test
How does the army text cardio respiratory?
The two mile run
What are the two methods of testing flexibility?
The yard stick protocol, The standing Toe touch
What two major elements compose body mass?
Lean body mass and body fat
Describe lean body mass?
It’s muscle, bone, and essential organ tissue
Is the sit-up test terminated when the fingers become unlaced?
No
What would a commander use to give a quick assessment of the units flexibility?
The standing two touch
What is the leading cause of death in the US?
Heart disease
What are the primary causes of heart disease?
Cigarettes, High blood pressure, High blood cholesterol
What is HDL?
High density lipoproteins, a type of cholesterol
What is LDL?
Low density lipoproteins, a type of cholesterol
What is better for your body?
HDL
Describe the benefits of exercise?
Decreases stress, anxiety and depression Results in muscular and cardio reparatory health Reduces disease risk and enhances the quality of time
What does max VO2 mean?
the efficiency with which the heart pumps oxygenated blood to the muscles is expressed as one’s maximum oxygen consumption, or max VO2
Define circuit training?
A group of stations or areas where specific tasks or exercises are preformed
What are the two basic types of circuits?
They are free and fixed circuits
What is the difference between fixed and free circuits?
Free circuits are not timed and there is a fixed number of repetitions to be performed at each station In fixed each station is timed
What are the two primary types of PT formations?
The extended rectangle formation and the circle formation
What are the commands for the extended rectangle formation?
Extend to the left march, Arms downward move, Left face, Extend to the left march, Arms downward move, Right face, From front to rear count off, Even numbers to the left uncover, Assemble to the right march
What are the commands for a circle formation?
Circle formation, follow me, Pick up a 5 yard interval
Are the feet together or spread apart during neck rotations?
Feet shoulder with apart, hands on hips
How many parts to a chest stretch?
Only one
Are there permanent orders required to wear a PT Badge?
No
What are the requirements for rewarding a PT patch?
A soldier must get a 90 in each PT event and meet the height and weight requirements of AR 600-9
How long can a PT badge be worn?
For as long as the soldier maintains the minimum passing scores on PT tests and continues to meet the height and weight requirements
What document is required to prove a soldier is allowed to wear a PT Badge
A PT scorecard, DA form 705
Is it required to clap the hands over the head during the side straddle hop?
Yes
What is the maximum allowable slope of a running surface during a PT test?
No more than a 3 percent grade
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