FM 7-22 Army Physical Readiness Training

What are the 10 exercises of the Strength Training Circuit (STC)?

1. Sumo Squat 2. Straight-leg Deadlift 3. Forward Lunge 4. 8 Count Step-Up 5. Pull-Up or Straight Arm Pull 6. Supine Chest Press 7. Bent-Over Row 8. Over-Head Push-Press 9. Supine Body Twist 10. Leg Tuck

What are the 5 exercises of Climbing Drill 1 (CL1)?

1. The Straight Arm Pull 2. Heel Hook 3. Pull-Up 4. Leg Tuck 5. Alternating Grip Pull-Up

What are the 5 exercises of Conditioning Drill 2 (CD2)?

1. Turn and Lunge 2. Supine Bicycle 3. Half Jack 4. Swimmer 5. 8 Count Push-Up

What are the 3 exercises of the Military Movement Drill 1 (MMD1)?

1. Verticals 2. Laterals 3. Shuttle Sprint

How long do you hold the stretches of the Recovery Drill?

20 to 30 seconds.

What are the 4 Exercises of 4 For The Core (4C)?

1. Bent-Leg Raise 2. Side Bridge 3. Back Bridge 4. Quadraplex

The PRT System consists of three (3) training phases—what are they?

(1) Initial conditioning (2) Toughening (3) Sustaining

What three (3) types of training does the PRT System incorporate?

(1) On-ground training includes activities in which Soldiers maintain contact with the ground (marching, speed running, sustained running, calisthenics, and resistance training create a foundation for physical fitness and movement skills) (2) Off-ground training includes activities that take place off the ground briefly (jumping and landing) or while suspended above ground for longer periods (climbing bar and negotiation of high obstacles) (3) Combatives training include techniques that deter or defeat opponents using projectile (weapons), striking and/or close range (grappling)

Where do task, conditions, and standards of PRT activities derive from?

Task, conditions, and standards of PRT derive from the units: 1. Core mission essential task list. 2. Directed mission essential task list. 3. Warrior task and battle drills.

What is the objective of PRT?

To prepare soldiers to meet the physical demands related to mission, core, or directed mission essential task list.

What three (3) components incorporate the PRT System?

Strength, Mobility, and Endurance

What are the 10 exercises of the Preparation Drill?

1. Bend and Reach 2. Rear Lunge 3. High Jumper 4. Rower 5. Squat Bender 6. Windmill 7. Forward Lunge 8. Prone Row 9. Bent-Leg Body Twist 10. Push-Up

Recover from the Extended Rectangular PT formation commands?

-Assemble to the Right, March -Fallout

What are the Eight Commands to form the Extended Rectangular PT 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 Countoff -Even numbers to the left uncover

What are the 5 exercises of the Shoulder Stability Drill (SSD)?

1. "I" Raise 2. "T" Raise 3. "Y" Raise 4. "L" Raise 5. "W" Raise

What are the 10 exercises of Conditioning Drill 3 (CD3)?

1. "Y" Squat 2. Single-Leg Deadlift 3. Side-to-side Knee Lifts 4. Front Kick Alternate Toe Touch 5. Tuck Jump 6. Straddle-Run Forward and Backward 7. Half-Squat Laterals 8. Frog Jumps Forward and Backward 9. Alternate 1/4 Turn Jump 10. Alternate Staggered Squat Jump

What is physical readiness?

1. Ability to meet the physical demands of any combat or duty position. 2. Ability to accomplish the mission. 3. Ability to continue to fight and win.

Why is physical readiness training a mandatory training requirement?

1. Considered by senior leaders to be essential to individual, unit, and force readiness. 2. Because it is required by law for all individuals and units.

What are the 5 exercises of Climbing Drill 2 (CL2)?

1. Flexed- Arm Hang 2. Heel Hook 3. Pull-Up 4. Leg Tuck 5. Alternating Grip Pull-Up

What are the 5 exercises of the Hip Stability Drill?

1. Lateral Leg Raise 2. Medial Leg Raise 3. Bent-Leg Lateral Raise 4. Single-Leg Tuck 5. Single-Leg Over

What are the three tenets of standards-based training?

1. Leaders must know and enforce standards. 2. Leaders must define success in the absence of standards. 3. Leaders must train to standard, not to time.

What are the 3 types of PRT training?

1. On ground training. 2. Off ground training. 3. Combatives training.

What are the 5 stretches of the Recovery Drill?

1. Overhead Arm Pull 2. Rear Lunge 3. Extend and Flex 4. Thigh Stretch 5. Single Leg Over

What are the 5 exercises of Conditioning Drill 1 (CD1)?

1. Power Jump 2. V-Up 3. Mountain Climber 4. Leg Tuck and Twist 5. Single Leg Push-Up

What are the 3 exercises of the Military Movement Drill 2 (MMD2)?

1. Power Skip 2. Crossovers 3. Crouch Run

What are the principles that the conduct of Army PRT follows?

1. Precision. 2. Progression. 3. Integration.

What are the 3 exercises of the Guerrilla Drill (GD)?

1. Shoulder Roll 2. Lunge Walk 3. Soldier Carry

PRT sessions consist of the elements of Preparation, Activities, and Recovery—what is the Activities drill?

Activities address specific PRT goals in the areas of strength, endurance, and mobility—they take most of the training time (30 to 60 minutes)

What FM covers Army physical readiness training?

FM 7-22 covers Army physical readiness training.

PRT sessions consist of the elements of Preparation, Activities, and Recovery—what is the Preparation drill (PD)?

It is a dynamic warm-up consisting of ten exercises that appropriately prepare Soldiers for more intense PRT activities—conduct the PD before all PRT activities

How fast and how many repetitions are conducted for the Shoulder Stability Drill (SSD)?

It is completed at a SLOW cadence and 5 repetitions are conducted for each exercise.

Who serves as the primary trainers for enlisted Soldiers, crews, and small teams?

Non-commissioned officers serve as the primary trainers.

What is the goal time for each exercise in 4 For the Core (4C)?

The goal is to hold each exercise position for 60 seconds.

PRT sessions consist of the elements of Preparation, Activities, and Recovery—what is the Recovery drill (RD)?

This includes walking (after running activities) and the performance of the RD at the end of all PRT sessions—recovery gradually and safely tapers off activities to bring the body back to its pre-exercise state

To accomplish the PRT missions, what must NCOs do?

To accomplish the PRT mission: 1. NCOs must identify specific tasks that PRT enhances. 2. NCOs must prepare, rehearse, and execute PRT. 3. NCOs must evaluate PRT and conduct AARs to provide feedback to the commander.

Which three (3) training principles of the seven principles of training (ADP 7-0) are fundamental in the construction of PRT program development?

Train as you will fight Train to standard Train to develop agile leaders and organizations

What is precision?

strict adherence to optimal execution standards for PRT activities

What does WTBDs stand for?

warrior tasks and battle drills