FM 21-20 PHYSICAL FITNESS TRAINING

Table of Contents

• 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
  • FITT FACTORS
  • 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
  • FITT FACTORS
  • WARM-UP AND COOL-DOWN
  • 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
• Change 1, 1 October 1998

DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited.

This publication supersedes FM 21-20, 28 August 1985.