MFT Master Set

According to the Behavioral Risk Factor Surveillance System (BRFSS) rates of inactivity correlate strongly with rates of obesity:

true

Special physical readiness programs will be developed according to FM 7-22 and kept separate and distinct from the Army Body Composition Program, except for the exercise programs prescribed to assist Soldiers with weight control problems.

true

True or False: Osteoblasts builds bone back up by laying down the new bone tissue.

true

True or False: The primary objective of the ABCP is to ensure all Soldiers achieve and maintain optimal well-being and performance under all conditions.

true

Myosin

two protein strands twisted together with a globular head for attachment to actin

Coronary heart disease

Coronary Heart Disease is the leading cause of death in the U.S. for both men and women.

Why do we practice placing our hands in front of our shoulders, and not out to the side?

It is a more functional position and effective place to deliver power using hands.

In which planes does the body move in the Windmill?

all 3

definition

also known as human kinetics, is the study of human movement.

Troponin

protein that twists around actin; works with calcium to maintain relaxation or initiate contraction

Epimysium

surrounds the whole skeletal muscle.

Body mass index

(weight x 704.5)/height/ height <18.5 underweight 18.5-24.9 normal 25-29.9 overweight greater than or equal to 30 obese

Weight for Height Table

*Male and female Soldiers who fall below the minimum weights shown in table B-1 will be referred for immediate medical evaluation. 1. Height will be measured in stocking feet (without shoes), standing on a flat surface with the chin parallel to the floor. The body will be straight but not rigid, similar to the position of attention. The measurement will be rounded to the nearest inch with the following guidelines: If the height fraction is less than 1/2 inch, round down to the nearest whole number in inches; if the height fraction is 1/2 inch or greater, round up to the next highest whole number in inches. 2. Weight will be measured and recorded to the nearest pound within the following guidelines: If the weight fraction is less than 1/2 pound, round down to the nearest pound; if the weight fraction is 1/2 pound or greater, round up to the next highest pound. 3. All measurements will be in a standard PT uniform (gym shorts and T-shirt, without shoes). 4. If the circumstances preclude weighing Soldiers during the APFT, they will be weighed within 30 days of the APFT. 5. Add 6 pounds per inch for males over 80 inches and 5 pounds for females for each inch over 80 inches.

AR 600-63 Chapter 5,Paragraph 6( standards and practice)

. Standards of Practice (1) Military Dietary Reference Intakes (MDRIs) prescribed in AR 40-25 provide guidelines and standards for feeding healthy Soldiers. They are intended for use by personnel involved in menu planning, dietary evaluation, nutrition education and research, and food research and development. (2) The primary care provider will refer Soldiers to a RD for nutrition counseling when appropriate. (3) The CHPC will assess the nutritional needs of Soldiers, their Families, and Army civilians. The council will ensure educational programs are offered to meet communities' assessed nutritional health needs, while promoting necessary lifelong behavioral changes to maintain optimal health and wellness. (4) Food advisors and food service managers will comply with the basic nutritional standards for installation dining facilities, in accordance with AR 30-22, which provides guidance for meeting nutrition standards in dinning facilities and ensuring compliance with AR 40-25. (5) Commanders will ensure that a RD is an active member of the CHPC.

What is an example of exercises that can be used to measure muscular strength/muscular endurance?

1 Repetition Maximum (RM) Bench Press / 2 minute Push-up event on the APFT.

Interrelationship of Energy Systems (1 of 3)

1st Gear: Phosphagen System (stored ATP and PCr) 2nd Gear: Anaerobic Glycolysis 3rd Gear: Aerobic Glycolysis (Krebs Cycle) 4th Gear: Aerobic Glycolysis (ETS) Overdrive: Beta Oxidation (Fat)

Service members should exercise on a regular basis __ to __ days to an intensity that provides a training effect.

3 to 5 days

Obesity is defined as having a Body Mass Index greater than:

30

Spondylolisthesis

A common stress injury in the lower lumbar spine. This overuse injury is caused by repetitive strain on the lumbar vertebrae. The narrower portions of these bones can fracture due to too much impact over time, or too much too soon, usually because of a muscle imbalance or focus on one exercise over a range of movements.

Soldiers __________ and older have the option of taking the three-event APFT or the alternate APFT.

55 years

Cervical spine

7 vertebraes. It protects the cervical portion of the spinal cord which supplies the innervation for the upper extremities (arms). The top two cervical vertebrae are called the atlas (it holds up the skull) and the axis (it provides for much of the rotational movement) of the skull. 1. axis 2.Atlas 3 through 7 named C3- C7

Program Failure

A Soldier enrolled in the ABCP is considered to be failing the program if: •He or she exhibits less than satisfactory progress on two consecutive monthly ABCP assessments; or • After 6 months in the ABCP he or she still exceeds body fat standards, and exhibits less than satisfactory progress for three or more (nonconsecutive) monthly ABCP assessments. When a Soldier has failed the program, the commander will request a medical evaluation. •If the medical evaluation finds the Soldier has a medical condition that does not meet medical retention standards of AR 40-501 (see medical fitness standards for retention and separation, including retirement) the Soldier will be processed in accordance with AR 40-501. • If the Soldier is found to have a temporary underlying medical condition that directly causes weight gain or prevents weight or body fat loss, the commander will follow the requirement IAW a temporary underlying medical condition.

Contributing Risk Factors

A healthy diet is one of the best weapons you have to fight CV disease. The food you eat and the amount can affect other controllable risk factors: cholesterol, blood pressure, diabetes and overweight. diet rich in vegetables, fruits, whole-grain and high- fiber foods, fish, lean protein and fat-free dairy products is the key

What are your initial fuel sources?

ATP and PCr

Energy Systems

ATP can be replenished by using one or more of the following three energy systems: Phosphagen System (ATP + PCr), Anaerobic Glycolysis (Lactic Acid System) and Aerobic Respiration (Aerobic Glycolysis and Beta Oxidation).

Adenosine Triphosphate (ATP) (1 of 2)

ATP consists of a large molecule called adenosine (AD) and three simpler components called phosphate groups (P). The energy released from the breakdown of ATP is used to perform biological work. The building blocks for ATP synthesis are the by-products of its breakdown, adenosine diphosphate (ADP) and inorganic phosphate (Pi). The energy for ATP resynthesis comes from the breakdown of foods and phosphocreatine.

Gluten Sensitivities - Celiac Disease

About 1% of people in the U.S. - that's about 3 million people - have celiac disease. It's an autoimmune disorder that affects the small intestine. This means that when a person with celiac disease eats foods containing gluten, their immune system attacks their small intestine, making it difficult for their body to digest food. Symptoms include bloating, gas, diarrhea, abdominal pain, lactose intolerance, and anemia. Quite often the patient will be thin and undernourished because their intestine is unable to absorb the nutrients in their food. After following a gluten free diet, their intestine heals and they can absorb nutrients again and often gain weight. Interestingly, obese individuals who develop celiac disease don't present with the same symptoms. Instead, they are more likely to have dermatological or other symptoms. However, if celiac disease is not treated, it can lead to neurological disorders, osteoporosis, and other autoimmune disorders such as type 1 diabetes.

ARFORGEN

Acronym for "Army Force Generation". System based on the concept that the Army will be deployed continuously and serve as an expeditionary force to fight a pro-rated campaign against terrorism

Active Component PRT (1 of 2)

Active Component PRT includes unit, individual, reconditioning and special conditioning programs. The goal of Army PRT is to improve each Soldier's physical ability to survive and win in any operational environment. Physical readiness includes all aspects of physical performance and requires training well above that of simple preparation for the Army Physical Fitness Test (APFT).

Aerobic Glycolysis (CHO metabolism) (1 of 2)

Aerobic glycolysis begins, as in anaerobic glycolysis, with glucose. The same series of chemical reactions occur that splits the glucose into two, three-carbon fragments referred to as pyruvic acid. Pyruvic acid represents the crossroads of carbohydrate metabolism because its fate is dependent on the availability of oxygen. If there is insufficient oxygen, the pyruvic acid is reduced to lactic acid and, if this continues, energy production is forced to stop. If, however, there is an adequate supply of oxygen, pyruvic acid can be metabolized into carbon dioxide and water.

Muscle movement

Agonists are muscles that contribute the majority of a joint's movement in a specific direction. Fixators are muscles that stabilize or support a part of the body in a coordination with other muscles that are contracting to generate movement elsewhere. Antagonists are muscles that have the opposite effect to agonists. They are located on the opposite side of the joint or limb and are relaxed during the contraction of the agonist.

Alcohol (2 of 2)

Alcohol reduces the amounts of important digestive enzymes from the pancreas, which in turn interferes with the breakdown of nutrients into usable molecules. It also impairs nutrient absorption by damaging the cells lining the stomach and intestines and interfering with the transport of some nutrients into the blood. In addition, it can lead to nutritional deficiencies that in turn may lead to further absorption problems. For example, alcohol causes folate deficiency; this alters the cells lining the small intestine, which in turn impairs absorption of water and nutrients including glucose, sodium, and additional folate Even if nutrients are digested and absorbed, alcohol can prevent them from being fully utilized by altering how they are transported, stored, and excreted

Water

Although we typically think of nutrients as being foods, water is a nutrient, too. It is the most abundant component of the human body and about 50 to 70% of your body weight is water. You need it to carry the other nutrients in your body, to help your blood and other tissues get rid of wastes, to lubricate your joints, and maintain body temperature. You could survive a long time without food, but you would die very quickly without water. In less than a day, water deprivation can alter your body's chemistry and metabolism, impair your judgment, and reduce your ability to carry out normal activities. Water is essential!

Refueling Interval

An appropriate RFI has about 12 to 25 grams of protein and 25 to 50 grams of carbohydrates. The protein helps repair damaged muscles and build new muscle tissue; the CHO replenishes the glycogen in your liver and muscles. It's important to note that muscle protein synthesis is dose- dependent: Approximately 20 to 25 grams of dietary protein supplies the maximal effective quantity of dietary amino acids necessary for stimulating muscle anabolism. After 20 to 25g, the branched-chain amino acid leucine starts to undergo oxidation, implying excess. Smaller athletes (e.g., those under 85kg) likely need less -- about 12 to 15g of protein

Resting Energy Expenditure 18-30(males)---6.95 x weight+679 18-30(females)----6.68 x weight+496 31-60(males)----5.27 x weight+879 31-60(females)---3.95 x weight + 829

An important component of the energy balance is the Resting Energy Expenditure (REE). This is an estimate of your total calorie needs when you're asleep or just sitting around. That is, it's a baseline from which to calculate your energy needs. It varies by age and sex. In general, women need fewer calories than men, and older adults need less than younger adults. Take a moment to calculate your REE based on the correct formula.

What energy systems are primarily used when running the 2-mile run event of the APFT?

Anaerobic Glycolysis (AnG) and Aerobic Glycolysis (AG)

_____ is the splitting of glucose without oxygen

Anaerobic glycosis

What is the term used for a low red blood cell count?

Anemia

Gluten Sensitivities

Another condition related to nutrition is gluten sensitivity. Some people are sensitive to gluten, a blend of two proteins found in wheat, rye, barley, and other grains. There are three distinct conditions caused by gluten sensitivities: wheat allergy, celiac disease, and non-celiac gluten sensitivity Wheat allergy is rare; only 0.2% of adults in the U.S. are allergic to wheat. It's more common in children than adults, and many children outgrow the condition. Symptoms include hives, itchy throat or eyes, or difficulty breathing. Wheat allergy can be life threatening and requires immediate medical attention.

Assessment of Overweight and Obesity

Another measure is a person's percentage of body fat (30% is considered obese); this can be assessed in many different ways, including underwater weighing, which measures the amount of water displaced; DXA, a special type of x-ray; bioelectrical impedance, which measures how efficiently the body conducts electricity (fat is a very poor conductor); or measuring the circumferences of various body parts or thicknesses of skinfolds. The most common measure, however, is the Body Mass Index, or BMI.

Types of bones

Appendicular-in the limbs Axial-in the trunk Long bones are found in the limbs and have a shaft and two ends - a proximal and a distal. Proximal means close to the body, and distal (distance) means further away. The short bones are found in the wrist and foot. These are usually shaped similar to a cube (cuboidal) and are known as the carpals in the wrist and tarsals in the foot. The flat bones of the pelvis, skull, sternum and ribs form protective walls for organs cavities such as the cranial vault (head) and thorax (chest). The irregular bones of the body have various shapes with some of the features of the other shapes. They include the facial bones and vertebrae.

Preparation of the Body Fat Content Worksheets (2 of 4)

Appendix B, Figures B-1 through B-8, Tables B-3 and B-4, and ALARACT 248/2010 will provide information needed to prepare the percentage fat worksheets for males (DA Form 5500) and females (DA Form 5501). DA Forms 5500 and 5501 (Body Fat Content Worksheets) are written in a stepwise fashion. Remember that measurement and computation processes are different for males and females. A worksheet must be completed for Soldiers who exceed the screening table weight or when a commander determines that the Soldier's appearance suggests that body fat is excessive.

Growth plates

Areas of cartilage within the bone from which the bone grows and lengthens. This process stops and the plate closes and hardens in late teens as growth stops. Fusion of the plate occurs 1-2 years earlier in females than males.

ALARACT 267/2012

Army Directive 2012-20, Physical Fitness and Height/Weight Requirements for Professional Military Education

AR 600-63

Army Health Promotion

ALARACT 067/2012

Army Physical Fitness Testing (APFT) Requirements for Military Institutional Training

ALARACT 133/2011

Army Physical Readiness Training

The Community Health Promotion Council recommends coordinates and ensures integration of nutrition education programs for units, Soldiers and Family members according to:

Army Regulation 600-63

Note how the veins are smaller-diametered structure.

As pressure builds, the tight fascia surrounding and holding the muscle together prevents further expansion. This can become painful and prevent further muscle contraction - eventually the nerve can be squeezed and the foot goes numb. In severe cases, the foot is essentially paralyzed and cannot be moved until the compartment pressure drops through rest.

Duration

At Rest 50% Fat and 50% CHO 0 to 30 sec PCr and Glycogen 30 sec to 5 min. Anaerobic Glycolysis After 5 min. 5% Fat and 95% CHO After 20 min. 50% Fat and 50% CHO After 40 min. 55% fat and 45% CHO Several hours 60% to 75% Fat

The Breathing Process

At rest, the diaphragm contracts, initiating a change in pressure, and air enters the lungs. During activity, the intercostal muscles assist in more forceful breathing needed to supply a greater amount of oxygen to the body. Alveoli (pictured right) expand and become thinner to provide diffusion of oxygen into the capillaries surrounding them, supplying oxygen in the bloodstream to be delivered around the body.

Sacrum and Coccyx

At the base of the lumbar spine is the sacrum, which is one bone formed by five fused vertebrae, and below that the coccyx - again five fused bones, often called the tailbone.

In recent years the cost of obesity to the Military Medical System (TRICARE) numbers in the:

Billions of dollars

Blood Flow

Blood travels from the muscles and the rest of the body's cells by way of veins to the right side of the heart, then to the lungs to exchange carbon dioxide for oxygen (pulmonary circulation). It then is pumped back to the left side of the heart and out the aorta and through arteries to the muscles and rest of the body's cells. Blood carries oxygen from the lungs and nutrients from the intestines to the rest of the body to sustain life and enable physical performance.

program failure 3

Body fat assessment failure within 36 months of release from Army Body Composition Program If a Soldier again exceeds the body fat standard within 12 months after release from the ABCP, a DA Form 268 will be initiated on the Soldier. The Soldier will undergo a medical evaluation (at own expense for RC not on active duty). •If the Soldier is found to have a temporary medical condition that prevents weight or body fat loss, the commander will follow the requirements associated with a temporary medical condition. •If no underlying medical condition is found, the commander will initiate separation action, bar to reenlistment, or transfer to the IRR.

Program failure 4 out of 4

Body fat assessment failure within 36 months of release from Army Body Composition Program (continued) •If, after 12 months but less than 36 months from the date of release from the ABCP, it is determined that a Soldier again exceeds the body fat standard, a DA Form 268 will be initiated on the Soldier. The Soldier will undergo a medical evaluation (at own expense for RC not on active duty). •If the Soldier is found to have a temporary medical condition that prevents weight or body fat loss, the commander will re-enroll the Soldier in the ABCP under the requirements associated with a temporary medical condition. •If no underlying medical condition is found, the commander will re-enroll the Soldier in the ABCP. The Soldier will have 90 days to meet the standards. •Soldiers who meet the body fat standard at the 90-day point will be released from the ABCP. •Soldiers who do not meet the ABCP body fat standard at the 90-day point are considered ABCP failures. Commanders will initiate separation action, bar to reenlistment, or transfer to the IRR for all Soldiers who fail to meet the body fat standard at the 90-day point.

Obliques (Muscles of the Abdomen)

Both obliques are flat sheets of muscles with large flat tendons, sometimes referred to fascial sheaths. There is an internal and external oblique on each side of the trunk. The obliques are responsible for both rotation and lateral flexion of the trunk. Ribs 5-9, serratus anterior, and latissimus dorsi muscles to inguinal ligament, iliac crest, and abdominal fascia. The primary stretch for the obliques is the Overhead Arm Pull. Exercises for the obliques include the Windmill, Bent Leg Body Twists, the Side Bridge, and the Supine Bicycle.

Anaerobic Glycolysis (1 of 2)

Breakdown carbohydrates without oxygen Products: ATP, pyruvic acid and lactic acid Anaerobic glycolysis is the splitting of glucose without oxygen. Glucose is a simple sugar or carbohydrate and is the body's primary fuel source The carbohydrates we eat are changed into glucose and absorbed by the blood for transportation to the body's cells. Limited amounts of glucose are stored in the liver and muscles in a form known as glycogen.

Diaphragm

Breathing starts with a dome-shape muscle at the bottom of the lungs call the diaphragm. When you breathe in, the diaphragm contracts. When it contracts it flattens out and pulls downward. This movement enlarges the space that the lungs are in. This larger space pulls air into the lungs. When you breathe out, the diaphragm expands reducing the amount of space for the lungs and forcing air out. The diaphragm is the main muscle used in breathing.

Alveoli

Bronchiolies eventually lead to tiny, stretchy sacs called alveoli. These sacs blow up like tiny balloons when you breathe in. Oxygen from the air passes through the walls of the alveoli into capillaries while carbon dioxide is passed out.

For recruiter, drill sergeant, airborne, and ranger courses, Special Forces assessment and selection, and other schools requiring separate physical fitness standards, the __________________will recommend physical fitness standards to HQDA, DCS, G-3/5/7 for review and approval. Soldiers who fail to meet these standards will be denied enrollment and returned to their unit of assignment.

CG, TRADOC

Cardiac Output (1 of 2)

CO=HR x SV Cardiac Output (CO)-Refers to the volume of blood being pumped by the heart in the time interval of one minute. Heart Rate (HR)-Refers to the speed of the heartbeat, specifically the number of heartbeats per unit of time (usually in minutes known as BPM). Stroke Volume (SV)-Refers to the amount of blood pumped by one ventricle of the heart per beat. Heart rate is how fast the heart beats, measured in beats per minute (BPM). Stroke volume is the amount of blood pumped per beat. If the cardiovascular system is healthy, the entire blood volume of the body (5-6 liters) circulates through the heart in one minute while at rest. The demand of intense exercise may cause heart rates to triple and stroke volumes to double. To safely withstand these demands, the heart must be healthy and well conditioned to not risk injury of damage

The Foot

Calcaneus-heel Navicular-top smaller portion of the top of the foot Tarsals- everything behind the meta tarsals Cuboid-below the navicular, in front of the calcaneus Metatarsals-middle portion before the toes Distal Phalanx-toes

calculate carbs needed

Calculating Carbohydrate Needs There is a simple formula you can use to calculate your carbohydrate needs: (Caloric needs X desired percentage) / 4 = grams of Carbohydrates Take your total calorie needs and multiply that number by the percentage range. Divide the result by 4. That is the energy yield of carbohydrates. The answer is the total grams of carbohydrates you need daily.

Sub-Components (2 of 2)

Calisthenics are the foundation of Army strength training and body management. They develop the fundamental movement skills needed for Soldiers to manipulate their own body weight and exert force against external resistance. Strength is further developed through the performance of climbing drills, resistance training with equipment and the guerrilla drill. PRT strength and mobility activities functionally develop muscular strength and endurance for performance enhancement through strategically sequenced exercises, drills and activities. When these activities are precisely performed, they provide a safe progression to more advanced training and elicit substantial muscular strength and endurance gains.

How is efficiency of the heart measured?

Cardiac Output = Heart Rate X Stroke Volume

cardiac muscle

Cardiac muscle is self-stimulating, in that it works without conscious thought. Cardiac muscle surrounds the heart, contracting with every beat. It has properties of skeletal muscle in that it will improve in size, thickness and strength with training. The stronger the heart muscle, the more blood containing oxygen and nutrients may be sent to the body for energy. We will discuss the structure and function of the heart during the period of instruction on the Oxygen Transport System or OTS.

3 major muscle types

Cardiac, skeletal, and smooth

Who determines which alternate event a Soldier will take on the APFT?

Commander

Actions, Counseling, and Evaluations (1 of 3)

Commander has 3 working days upon determining Soldier exceeds body fat standard to initiate flag DA Form 268. Commander has 2 working days from flagging action to provide Soldier with Notification Counseling of enrollment. Soldier has 2 working days to respond to enrollment with acknowledgement of enrollment. Soldier has 14 working days after notification counseling to submit Soldier Action Plan. Nutritional Counseling must take place within 30 days of notification counseling.

PRT in BCT (2 of 2)

Commanders and PRT leaders need to realize that it takes at least six to eight weeks to begin positive changes in physical fitness levels.

Active Component PRT (2 of 2)

Commanders are responsible for the training, performance and readiness of their Soldiers. PRT is a commander's program. Therefore, commanders should employ the Army training management process specified in ADP 7-0. The Army training management process provides a systematic way to manage time and resources to meet training objectives through purposeful training activities. Commanders use this process to identify training requirements and subsequently to plan, prepare, execute and assess all training.

commanders may authorize what extra items with IPFU?

Commanders may authorize wear of black gloves, reflective belts or vests, long underwear, and other items appropriate to the weather conditions and type of activity. If Soldiers wear long underwear or other similar items, they must conceal them from view with the running jacket and pants if wearing the IPFU.

Administrative Requirements

Commanders must maintain an ABCP file at the unit on each Soldier enrolled in the program. Each file must include, at a minimum, the following for each enrollment: •DA Form 268 initiating the flagging action. • DA Form 5500 or DA Form 5501 from enrollment and each monthly assessment. •Notification counseling. •Soldier Action Plan. •Nutrition counseling results memorandum (AC and RC on active duty only). •Medical evaluation request memorandum(s), if indicated (AC and RC on active duty only). •Medical evaluation results, if indicated (AC and RC on active duty only). •Release from ABCP counseling memorandum from the unit commander. •Copy of DA Form 3349 (Physical Profile), if indicated.

unit formation run

Commanders should not use UFRs as the foundation of their PRT program. They should be performed no more than once per quarter due to the limited training effect offered for the entire unit. The UFR begins with a gradual increase in intensity for the first three minutes or ¼ mile, then continues at a prescribed target pace for a specified time and concludes with a gradual decrease in intensity for the last three minutes or ¼ mile. The gradual increase and gradual decrease quarter miles will be conducted at a pace two minutes slower than the target pace. The unit commander is responsible for establishing a pace achievable by all Soldiers in the unit.

Which organization/agency has the responsibility to develop physical fitness doctrine, training programs, and performance standards?

Commanding General, TRADOC AR 350-1, Chapter 2, Paragraph 2-22, o.

Energy-yielding nutrients: Carboyhdrates

Complex carbohydrates - groups of sugar molecules. Include foods that contain starch and fiber: beans, starchy vegetables (such as potatoes and peas), grains. Their structure is very complex Simple carbohydrates - include sugars such as glucose, fructose, and maltose. Examples of foods: milk, fruit. Refined carbohydrates include table sugar, brown sugar, syrups, and high-fructose corn syrup. You'll find them in cakes, cookies, breakfast cereals, soft drinks, and many processed foods. Eat as little of these as you can. Carbohydrate Needs The Acceptable Macronutrient Distribution Range (AMDR) is 50-65% of your total calorie needs. This range takes into consideration different activity levels as well as a varied diet. Keep n mind that this percentage is based on your Resting Energy Expenditure (REE) plus an activity factor.

Performance Nutrition

Component One: Energy Balance In order to maintain weight and energy, your intake needs to equal your expenditure, or output. Component Two: Appropriate Fuels Well-chosen, well-planned meals that are nutrient dense and nutritionally sound are the appropriate fuel choice for the Warfighter. The proportions of calories derived from the macronutrients in this "fuel mixture" are based on the AMDRs: •55% carbohydrates •20% protein •25% fats Component Three: Nutrient Timing Nutrient timing involves four distinct phases: •pre-exercise nutrient loading to prepare for the demands of exercise •during exercise •immediately after exercise in what is referred to as the "refueling interval," or RFI •and in the 24 hours after exercise, for recovery and maintenance

What are Nutrients?

Components of food necessary for the body's normal functioning. They are needed for energy and growth and serve as building materials to help maintain and repair body parts.

Concentric contraction

Concentric contractions occur when the muscle shortens to overcome resistance and moves the body segment of one attachment toward the segment of the other muscle attachment

Conditioning Drill 1

Conditioning Drill 1 (CD 1) consists of basic and intermediate callisthenic exercises that develop foundational fitness and body management by challenging strength, endurance and mobility through complex functional movement patterns. The exercises in CD 1 involve all the major muscle groups of the body and train the movements of flexion, extension and rotation as well as challenging balance, coordination, jumping and landing.

Conditioning Drill 2

Conditioning Drill 2 (CD 2) consists of intermediate and advanced callisthenic exercises that are designed to functionally train the total-body muscular strength and endurance needed to successfully perform WTBDs. The exercises in CD 2 involve all the major muscle groups of the body. These exercises can engage the muscle groups differently than those in CD 1, also training the movements of flexion, extension and rotation as well as challenging balance, coordination, jumping, landing, lateral braking and changing direction.

Conditioning Drill 3

Conditioning Drill 3 (CD 3) consists of advanced callisthenic and plyometric exercises that are designed to functionally train agility, coordination and the lower-body muscular strength and endurance needed to successfully perform WTBDs. CD 3 is conducted in a similar manner to CD 1 and CD 2. However, the exercises in CD 3 are more difficult and complex. Repeated jumping, landing and changing of body positions make this a more advanced drill with greater demands placed on the lower extremities while challenging coordination of the entire body

Articular cartilage

Covers the ends of bones where they meet to form joints. This cartilage provides a smooth cushion to absorb impact and allow the smooth movement of one bone over another.

Which organization/agency has the responsibility of the Army Physical Fitness Program?

DCoS, G-3/5/7 AR 350-1, Chapter 2, Paragraph 2-9, (17), l

Which DoD policy directs the services to establish physical fitness, body fat, and health promotion programs?

DOD Directive 1308.1

Which DoD policy requires pregnant Service members to engage in physical activity to maintain cardiovascular and muscular fitness during the pregnancy and post-partum period IAW medical guidance?

DOD Instruction 1308.3

Sliding Filament Theory

Describes a process used by muscles to contract. It is a cycle of repetitive events that cause a thin filament to slide over a thick filament and generate tension in the muscle.

A ______will prescribe proper exercise and fitness techniques to assist Soldiers in determining, achieving and maintaining an appropriate personal weight goal.

Designated unit fitness NCO or Master Fitness Trainer (MFT)

Circumference Measurements (3 of 3)

Determine the mathematical average (add the three closest measurements for each site, divide by three, and round to the nearest 1/2 inch based on its proximity to 0.50). The circumference value for male Soldiers is the average abdominal circumference minus the average neck circumference. The circumference value for female Soldiers is the average waist circumference plus the average hip circumference minus the average neck circumference. Utilize the Soldier's circumference value and height to estimate percent body fat as specified in the body fat estimate tables located in figures B-5 (males) or B-6 (females).

Diabetes Symptoms

Diabetes Symptoms •Blurred vision •Excess thirst •Fatigue •Hunger •Urinating often •Weight loss

Diabetes Mellitus

Diabetes is a metabolic disorder characterized by high blood glucose. Type 1 comprises only about 5 -10% of all cases of diabetes. It is seen most often in children. Treatment requires insulin and careful dietary monitoring. It is sometimes referred to as "insulin dependent diabetes" but this is old terminology. "Type 1" is the correct term. Type 2 is much more common and is seen in about 90 - 95% of all diabetes cases. It's seen mostly in adults, but now with the obesity epidemic, it's becoming fairly common among children and teens too. It's typically caused by poor diet, especially in younger people. Treatment involves lifestyle changes such as diet and exercise, medications to lower blood sugar, and sometimes insulin. We aren't exactly sure how obesity causes DM but some evidence points to the fact that fat secretes many factors (such as hormones and proteins) that contribute to the process. Your body needs insulin in order for your cells to take up glucose - it acts like a key to allow glucose in. Some of these factors secreted by fat cause cells to be resistant to the actions of insulin. It's as if insulin is the key but the locks have been changed. If insulin isn't working, high levels of glucose begin circulating, which stimulates your pancreas to make more insulin. This doesn't change the status of the changed locks, though. The cells are still resistant to the action of insulin so you have high glucose and high insulin at the same time. This is diabetes.

Dietary Supplements

Dietary supplements are defined as any product containing one or more dietary ingredients intended to supplement the diet, including: •Vitamins, minerals, amino acids •Other dietary substances (such as omega 3 fatty acids or others) •Herbs, or other botanical products (that is, things that come from plants) •Probiotics, enzymes

DoD 1308.1

Directs the services to establish physical fitness, body fat, and health promotion programs. Policy specifies service members shall maintain physical readiness through appropriate nutrition, health, and fitness habits.

What is cardiovascular (CV) disease?

Disease of the heart and/or blood vessels.

Operation Supplement Safety

Due to these concerns about supplements, the DoD and the Human Performance Resource Center (HPRC) have jointly implemented a program called OPSS - Operation Supplement Safety. The purpose of OPSS is to increase awareness within the DoD community about dietary supplements and provide tools for service members to be "smart" supplement users - or non-users. The website identifies various "red flags" that you should be aware of when taking supplements. In particular, is your supplement 3rd party certified? OPSS also provides a venue for you and/or healthcare providers to report adverse events. An adverse event is any undesirable experience associated with the use of a DS in an individual. Examples include everything from mild rashes to severe allergic reactions to death. The FDA relies heavily on these reports to help control DS. Examples of 3rd party certification organizations include: •United States Pharmacopeia •Informed-Choice, HFL Sport Science •NSF International •ConsumerLab.com •Banned Substances Control Group

During Exercise

During exercise, hydration is key. For normal exercise where you don't train for more than an hour or you don't sweat a lot, water is adequate. Remember, you need to consume 25 - 50% more water than you lose. To compensate for significant sweat losses or for longer periods of exercise, it's important both to replace fluid losses and to provide carbohydrates to prevent low blood sugar. This is particularly important if you haven't consumed enough food or fluid ahead of time. And you need extra replenishment too when you exercise in extreme environments such as cold, heat, or altitude.

intensity

During exercises of higher intensity, the supply of oxygen will be more inadequate for the working muscles and the reliance on glycogen and glucose as sources of fuel will be greater. When large amounts of ATP are needed in a short period of time, the stored PCr and ATP are the initial fuel sources. •The higher the intensity of exercise, the less oxygen available for the energy needed. •Large amounts of ATP are needed in a short period of time. •Stored PCr and ATP are the initial fuel sources, followed by carbohydrate (glycogen - stored in the skeletal muscles and liver).

Progression - Toughening Phase (2 of 3)

During the 60- and 120-second recovery intervals, all Soldiers walk until the next work interval begins. At the completion of 30:60s or 60:120s, Soldiers walk two to three minutes before engaging in other PRT activities or recovery. The shuttle run is performed only one time when performed as an activity during a PRT session, in conjunction with 60:120s.

Individuals

Each Soldier (commissioned officer, warrant officer, and enlisted) is responsible for meeting the standards prescribed in this regulation. The weight for height tables will be used as a screening tool, however individuals must meet the body fat standard.

Water Losses

Each day, water enters your body in liquids and foods, and your body produces some water as a byproduct of metabolism. Water leaves your body in the moisture of exhaled breath, in urine and feces, and through sweat evaporation. You can lose up to 2 quarts an hour in a hot environment or during intense activity. A 2.5% loss of all of your body's water weight will result in a loss of performance. So, water needs vary from person to person and from day to day, depending on a person's activity level, environment (hot or cold, humid or dry), and food.

Eating Disorders

Eating disorders actually are psychological disorders with a nutritional manifestation. The two most common are anorexia and bulimia. Anorexia is characterized by a refusal to maintain a healthy weight, self-starvation, and a distorted view of one's body shape. Bulimia involves episodes of binge eating followed by self- induced vomiting or "purging," along with a morbid fear of getting fat. The person with anorexia will be extremely thin, but a person with bulimia might have a normal body weight or simply be on the thin side. These are very serious physical AND mental conditions that require both medical and psychological therapy. There are also a few eating disorders that are often seen among athletes. We describe them as "subclinical" because the signs and symptoms are less obvious. One of these is "body-centric" thinking, characterized by an obsession with diet, exercise, and physical appearance. An individual might desire to be either very thin or very muscular. A common term used for the latter is bigorexia. Symptoms include: •Exercising when injured •Training compulsively every day •Skipping social events to exercise •Following a strict nutritional regimen •Using steroids to increase muscle mass •Being unhappy with one's physique - often remarking about how bad he or she looks •Spending lots of money on supplements

Eccentric Contraction

Eccentric contractions occur when a muscle cannot overcome the resistance placed on it and has to lengthen. Muscles act as a brake on movement, slowing the progress of a body segment. This is sometimes referred to as negative work.

Energy

Energy is derived from the breakdown of the following: carbohydrates, fats and proteins (emergency source). Energy is stored in the chemical bonds of these compounds and, when the bonds are broken, energy is released. This energy cannot be used directly for mechanical work. It must be first converted into the chemical energy of another compound: adenosine triphosphate or ATP. ATP is the only chemical form of energy that the muscles can directly use for contraction

Chief, Army Reserves

Ensure USAR units are organized, trained, and prepared for mobilization and commitment to war and other missions in support of the CCDR or as otherwise directed in accordance with this regulation and AR 10-87. Review and provide input for updates to Army training strategies which include capabilities and needs of USAR forces.

When developing a strength training routine for total-body development, what considerations and guidelines are important for success?

Establish goals, select appropriate exercises, train large muscle groups before small; alt push/pull exercises; train the core last and time constraints.

structural protein

Examples of structural roles are contractile proteins (in cardiac, skeletal, and smooth muscle) and collagen, elastin, and keratin (in bone, teeth, skin, tendons, and blood vessels).

Recalled retirees are required to maintain the Army standards for body composition and pass the APFT?, G-1 has the responsibility of the Army Weight Control Program?

FALSE. Retirees must maintain a personal physical fitness program meet Army weight/body fat standards during the period of recall, but are NOT required to take the APFT.

Battle drills

FM 25-101 defines a Battle Drill as "a collective action rapidly executed without applying a deliberate decision-making process."

Diffusion (2 of 2)

Factors affecting diffusion are: the surface area available, membrane thickness and gradient. Healthy alveoli stretch to accommodate a very large surface area with a thin membrane. There is a higher concentration gradient of oxygen in the alveoli than in the blood. Regular participation in PRT endurance and mobility activities increases the rate of diffusion by opening more alveoli and capillaries, stretching alveolar membranes, providing more and larger surface areas at which diffusion occurs.

Factors Influencing the Contribution of Fats vs. Carbs

Fats and carbohydrates are both good fuel sources, but under certain circumstances, one may be better than the other. We do not burn one fuel and when it is exhausted, we switch to another. Their relative contribution is dependent upon the following factors: •Intensity •Duration •State of training •Diet

WHere do BSI Occur in the body?

Feet-10% Shins-48% Knee-16% Other(pelvis,femur)-21% Hip(Femoral neck stress injury)-5%

The leg

Femur-quadricep Fibula-smaller bone in the calve, on the pinky bone side Lateral Malleolus-bottom of fibula Tibia-larger bone in calve on the big toe side Medial Malleolus-bottom portion of tibia

Meta tarsal injury

Foot (Metatarsal) Stress Fracture - Pain is often felt on the top of the foot and may require casting or wear of an orthopedic walking boot.

Foot March (FM)

Foot March (FM) as a movement component of maneuver, is a critical Soldier physical requirement. Regular foot marching helps to avoid the cumulative effects of lower injury trauma and prepares Soldiers to successfully move under load. See FM 21- 18, Foot Marching, for specific instructions and guidance for the conduct of foot marches.

Which of the following PRT activities best improve functional muscular endurance while integrating Soldier tasks?

Foot marching and 300 yard Shuttle Run in full Battle Rattle

Dietary Supplement Concerns

For this reason, there are many concerns about efficacy and safety. Under the law, manufacturers of dietary supplements are responsible for making sure their products are safe before they go to market. They are also responsible for making sure that the claims on their labels are accurate and truthful. But these products are not reviewed by the government before they go to market. The FDA has the responsibility to take action against any unsafe dietary supplement product that reaches the market. IF FDA can prove that claims on marketed dietary supplement products are false and misleading, the agency can take action against products with such claims. It's important to remember that DS are produced by an industry that is profit driven. Monitoring an industry of its size is extremely difficult.

Active component units, individuals, and Reserve Component Soldiers on active duty will conduct regularly scheduled (_____times per week for _____________), vigorous PRT during the unit's normal duty day as determined by the commander.

Four to five, 60-90 minutes

Power Position

From this position the Soldier is ready to defend himself, deliver offense, squat to a lower profile, move out while carrying a load, or move quickly in any direction to cover.

Planes of movement

Frontal plane-piece of paper seperating the body down between the ears. moving your head or trunk to the side. sagittal plane-seperating the body straight down the nose. running forward and backward, push up sit up Transverse Plane-disecting the body at the waist. When the body rotates or when the head turns to the right and left, or rotates its trunk, shoulders or pelvis right or left

Nutrient Timing

Generally speaking, gastric emptying is slower for solids, proteins, and fats than for a liquid meal. The most important point is that dietary choices prior to exercise are highly subjective. Each individual should "experiment" to determine exactly when a pre-exercise meal can be consumed without causing gastric distress - preferably long before any type of competition or mission. Overall, it depends on an individual's tolerance and responses to a variety of foods.

Non-Modifiable Strength Improvement Factors

Genetics. What you are born with plays a big role in your strength potential. Anatomy. Length of bones, ligaments, muscles, tendons as well as specific attachment points of muscles on bones may or may not create a mechanical strength advantage. Physiology. Distribution of muscle fiber types. Higher percentage of fast-twitch muscle fibers gives a higher potential for enhanced anaerobic and strength performance while a higher percentage of slow- twitch muscle fibers gives a higher potential for enhanced aerobic performance. Gender. Men and women are equal based on their genetic make-up. Men do have higher concentrations of Testosterone, but women have more growth hormone. Men and women can gain strength through hypertrophy. Age. We get older every day and at some point our strength potential peaks and then begins to decline as we age.

aerobic

Good aerobic endurance is foundational to good health and stamina. Exercising continuously, using large muscle groups to significantly elevate the heart rate and breathing contributes to improving aerobic endurance. Sustained running, foot marching, cycling, swimming, calisthenics and using endurance training machines (ETMs) are all modes of aerobic endurance training.

What are examples of diseases of the white blood cells and how do they harm the body?

HIV and Leukemia inhibit the ability to fight off infection.

State of Training

Healthy Soldiers at a higher conditioning level, through appropriate exercise prescription, mobilize fat as a fuel source better than untrained Soldiers. •Greater respiratory capacity •Higher cardiac output •Higher a-v O2 difference •More and/or well-trained slow twitch fibers •Specificity of Training - regularly requiring high aerobic demands on OTS

calculation

Here's an example of how to calculate the range of protein needs for a 180lb Soldier whose mission requires endurance and strength. Protein needs (min) = 0.6 grams x 180lb = 108 grams Protein needs (max) = 0.9 grams x 180lbs = 162 grams Range: 108-162 grams of protein The recommended range of protein intake for this Soldier is 108 to 162 grams of protein daily.

What is a possible cause of muscle fatigue after 3-5 minutes of exercise?

High levels of lactic acid

Management of Bone Stress Injury

High-Risk BSI •Protect the injured bone and prevent advancement of injury (if caught in time) •Crutches at all times •Significant physical restrictions and remove from the environment if able •Education on risks of non-compliance •Refer to Orthopedics if casting or surgical intervention may be required Low-Risk BSI •Relative rest; protect the injured bone but don't prevent the Soldier from continuing participation if safe to do so •Crutches as needed •Bracing/cam-boot •Pain Control - heat/ice/meds •Low or non-impact cardiovascular exercise - Walking (no over-striding) - Swimming - Cycling - Alter-G Treadmill •Frequent follow-ups to ensure adequate healing

High-Fructose Corn Syrup

High-fructose corn syrup is chemically similar to table sugar. There is a lot of controversy about whether or not the body handles high-fructose corn syrup differently than table sugar. High-fructose corn syrup is the sweetener of choice in 40% of all food products primarily because it is 20% cheaper than regular sugar. It also gives a nice browned appearance to baked goods and makes foods softer in texture. At this time, there's not enough evidence to say that high-fructose corn syrup is any worse for you than other types of sweeteners. We do know, however, that too much added sugar -- not just high-fructose corn syrup -- can contribute unwanted calories that are linked to health problems, such as weight gain, type 2 diabetes, metabolic syndrome and high triglyceride levels. All of these boost your risk of heart disease. One theory surrounding high-fructose corn syrup involves ghrelin. Ghrelin is a hormone that is responsible for increasing hunger and appetite. Some studies have shown that after people eat fructose, their ghrelin output increases (and with it, their hunger and appetite). Fructose doesn't make you feel satisfied in the same way that other sugars and carbohydrates do; so, people eat more in an attempt to gain that level of satisfaction. In theory, fructose may stimulate the appetite.

High risk boine stress injuries

High-risk bone stress injuries are most likely to occur in the pelvis, hip, thigh, and shin. Injuries can be classified as "high- risk" due to the increased possibility of completed fracture and potential need for surgical intervention if this happens.

Femoral Neck Stress Fracture (FNSF)

Hip pain in IMT is a possible indicator of a very serious condition involving the hip bone; especially in the area of the femoral neck Femoral neck stress injuries occur primarily because of: •Increased loading (assault pack, body armor, hydration devices, weapon, kevlar, etc.) •Increased "foot time" without adequate rest/recovery •Weakness of the hip and core muscles •FNSF represent approx. 5-10% of all BSI that occur in BCT. •Average cost of managing a Soldier with a FNSF is $100,000. •Often a career-ending injury with lifelong disability

Actions, Counseling, and Evaluations (2 of 3)

If a Soldier is enrolled in the ABCP the following administrative work will be documented: •DA Form 268 (FLAG) •Notification counseling •Soldier Acknowledgement of Enrollment •Request for Medical Evaluation Counseling •Nutritional Counseling •Medical Evaluation Results •Nutritional Results •Soldier Action Plan •DA Form 5500 or 5501 and monthly assessments •Release from ABCP counseling •Copy of DA Form 3349

Energy Balance

If you have more going in and less going out, you gain weight. Now it takes 3500 calories to maintain one pound of body weight. So, in order to gain one pound, you have to consume 3500 calories more than you burn. If you have more going out and less going in, you lose weight. So to lose one pound, you have to burn 3500 calories more than you consume.

Interrelationship of Energy Systems (3 of 3)

If you know that a majority of the energy for an activity is derived from the aerobic breakdown of carbohydrates, it would be prudent to train performing an activity that enhances your ability to metabolize carbohydrates aerobically. If the activity relies heavily on anaerobic metabolism, training should focus on those energy systems. Therefore, it is good to know where energy is coming from in order to set up the best training program.

O2 Deficit and O2 Debt (1 of 2)

If you use energy, it must be replaced. The ATPs that are used during the initial stages of exercise are produced at an "oxygen deficit" and must be replaced either during the activity or the recovery period. The replenishment is ultimately the result of oxygen consumption. If exercise is at steady state, where the amount of oxygen needed is supplied, then you can continue. Some of your anaerobic capability may be restored. During recovery, you will take in more than enough oxygen to replenish ATP and pay back the "oxygen debt".

3 types of joints

Immovable-Formed by interlocking edges of bones that have fused together Slightly movable-Bony edges are connected via a cartilage disc or ligaments Freely-movable/synovial-Cartilage coverings on the ends of bone are covered by synovial fluid held in place by a soft tissue capsule that crosses the space and connects the bones

2008 DoD Survey of Health Related Behaviors Among Military Personnel

In 2008, 61% of the Army was overweight, including 12.4% who were obese. The Coastguard was the most overweight Service. The leanest was the Marine Corps, but even the majority of them were overweight (BMI of greater than 25%).

Pelvic Stress Injuries

In the IMT environment, stress injuries of the pelvic bone are relatively common due to excessive: •Over-striding •Sprinting/hill running •Deep lunges •Excessive loading Pelvic stress injuries often progress to fractures but are still usually considered "low risk" because they do not require surgical intervention and will heal well with conservative management.

Progression - Sustaining Phase (1 of 2)

In the sustaining phase, Soldiers continue to perform the speed and sustained running activities from the toughening phase. In addition, hill repeats, terrain running and speed running under load are performed. Hill repeats start with 6 repetitions and add no more than 1 repetition every 2 weeks, not to exceed 10 repetitions. The PRT leader designates the number of repetitions and signals the start of each group or individual. Sustained running should not exceed 30 minutes in the sustaining phase. All running courses should be marked at ¼ mile intervals so PRT leaders can monitor split times to ensure the maintenance of the appropriate running pace.

Progression - Toughening Phase (1 of 3)

In the toughening phase, Soldiers perform speed running (30:60s, 60:120s and the 300-yard shuttle run) and sustained running. Initially, Soldiers perform six repetitions of 30:60s and progress up to 8 repetitions, and then begin performing 60:120s, 6 repetitions progressing to 10 repetitions. The intensity for speed running during the 30- and 60-second work intervals is 75 to 85 percent maximal effort.

What are positive effects of regular exercise on the OTS?

Increases capability of the oxygen transport system

Risk Factors un modifiable

Increasing Age. About 82% of people who die of coronary heart disease are 65 or older. At older ages, women who have heart attacks are more likely than men to die from them within a few weeks Gender. Men have a greater risk of heart attack than women do, and they have attacks earlier in life. Even after menopause, when womens' death rate from heart disease increases, it's not as great as mens'. Heredity. Children of parents with heart disease are more likely to develop it themselves. African Americans have more severe high blood pressure than Caucasians and a higher risk of heart disease. Heart disease risk is also higher among Mexican Americans, American Indians, native Hawaiians and some Asian Americans. This is partly due to higher rates of obesity and diabetes.

Initial Conditioning Phase

Initial Conditioning Phase Conducted before enlistment or pre- commissioning, establishes a safe starting point for people considering the Army.

PRT Programs in IMT

Initial Military Training (IMT) consists of the following elements: •Basic Combat Training (BCT) •Advanced Individual Training (AIT) •One-Station Unit Training (OSUT) •Warrant Officer Candidate School (WOCS) •Basic Officer Leader Courses (BOLC A and B)

The Army Sleep Problem(consequences/contributors)

Insufficient sleep: Soldiers report 5.6 hours sleep/day (7-8 hours/day required to maintain operational effectiveness) •Examples of impaired effectiveness include: detecting and appropriately determining threat level, coordinating squad tactics, integrating range cards •Top 2: nighttime duties and poor sleep environment •Other (in order of reporting frequency): high OPTEMPO, stress related to personal life, stress related to combat, off- duty leisure time (video games, movies)

Isometric contraction

Isometric (same/equal movement) contractions occur when a muscle contracts to develop tension in the muscle-tendon structure without causing movement of a joint. Example: Four for the Core exercises such as the Bent-Leg Lateral Raise and Quadraplex.

Isotonic

Isotonic (equal tension) contractions occur against a constant force exerted on a muscle. Example: lifting weights.

How does exercise positively affect CV disease risk?

It can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people.

Type of joint actions

Linear: running is an example •flexion / extension - sagittal plane •abduction / adduction - frontal plane •sidebending right / left - frontal plane Rotational: Supine bycicle •pronation / supination - frontal plane •inversion / eversion - frontal plane •rotation right / left - transverse plane All encompassing: throwing a pitch •circumduction - potentially all planes

Carbohydrates Myth: "You shouldn't eat carbohydrates because they make you fat." Carbohydrates do not make you fat. Eating more carbohydrates than your body needs will make you fat. Carbohydrates are the primary and preferred source of energy for your muscles and brain. Don't forget this. If you cut carbohydrates out of your diet, you won't feel very energetic or alert.

Let's talk about the energy-yielding nutrients. The first are the carbohydrates. They're made up of the elements carbon, hydrogen, and oxygen. A commonly used abbreviation for carbohydrates is "CHO," made up of the first letter of each of these elements. Carbohydrates are a key source of energy and they come in three types - complex, simple, and refined

Osteology uses which two types of classifications:

Location and shape

What are the types of joint actions?

Linear, Rotational, and All-encompassing motions

Low risk bone stress injuries

Low-risk bone stress injuries are most likely to occur in the pelvis, knee, ankle, and heels. They are considered low-risk because of the low likelihood of complication or surgical intervention being needed to treat the problem. The heel bone - calcaneus - can have a stress reaction. It, like other low-risk bone stress injuries, tend to be "self-limiting" in that the pain will prevent the individual from pushing through and causing a completed fracture

What are the differences between low-risk and high-risk hip stress injuries?

Low-risk injuries involve Inferior Pubic Ramus (IRP) or Superior Pubic Ramus (SPR). High-risk injuries involve IPR and SPR

Commanding General, U.S. Army Training and Doctrine Command

Maintain the capability to advise HQDA, DCS, G-3/5/7 on all matters regarding physical readiness research, policy, and performance standards and to assist in the execution of the Army Physical Readiness Training Program in units, training base schools, and mobilization sites Future Soldier, initial-entry, pregnancy/post partum, combatives, and water survival. through the U.S. Army Physical Fitness School of Victory College, provides physical readiness doctrine, training programs, and performance standards informed by experienced-based, professional expertise on the theories, principles, techniques and methodologies of physical readiness, human performance, and associated areas of science.

Sternum

Manubrium-middle of the two clavicle bones body-in between ribs(sternum) Xiphoid process-lowest portion of sternum Sternoclavicular joint- connecting the clavicle to the manubrium

Alcohol

Men shouldn't have more than two drinks per day. Women don't metabolize alcohol as well as men do, so they should stick to just one drink a day. A "drink" is defined as one 5-ounce glass of wine, one 12-ounce beer, or 1.5 ounces of liquor. Pregnant women should never drink alcohol Alcohol impairs sleep's recuperative value. It is not known how long it takes the sleep-impairing effects of alcohol to "wear off" so from a sleep perspective,NO alcohol is prescribed.

ALARACT 239/2011

Modifying Wear of Improved Physical Fitness Uniform

calculating fat

Mono and polyunsaturated fats promote heart health and help your body fight inflammation. They're the preferred types of fats in your diet. Even so, you need to keep your intake moderate. Monounsaturated fats can be found in nuts, olives and avocados. Polyunsaturated fats are in walnuts, oils, and fatty fish. Saturated fats promote heart disease and encourage inflammation so you should limit your intake. Sources include meat, whole milk, cheese, butter, eggs. Trans fats should be avoided. They've been linked to many diseases, but especially heart disease. Although some occur naturally, most are manufactured by a process that converts liquid vegetable oil to a solid. Sources: cookies, french fries, donuts, fried foods

Deficiencies

Most of the vitamins and minerals you need can be obtained in your diet, but certain medical conditions occasionally call for supplements. Vitamin D deficiency is fairly widespread in the U.S., but it should be assessed and monitored by a physician. Vitamin D is one of the fat- soluble vitamins so taking vitamin D supplements if you don't need them can be very dangerous. Women of childbearing age need additional folate -- vitamin B9 -- which is found in green leafy vegetables. Synthetic folate -- folic acid -- is used more readily by the body and is present in many fortified foods such as breakfast cereals and breads. Folate and folic acid prevent certain types of birth defects that affect the brain and/or spinal cord. Women at risk for osteoporosis should take a calcium supplement, especially if they don't eat dairy products or other calcium-rich foods

What is a possible cause of muscle fatigue after 1-4 hours?

Muscle glycogen depletion

definition

Muscle physiology is the study of muscle function.

Modifiable Strength Improvement Factors

Muscle size. Larger muscles have a greater strength potential. This doesn't mean that small muscles aren't strong; they just don't have the same potential for maximizing strength gains due to large increases in size. Strength training may increase muscle size. Muscle contraction and recruitment of more muscle fibers in a given contraction allows more of the muscle to become involved in doing the work. Strength training improves neuromuscular function. Motor pattern development and muscle memory. If movement efficiency is learned and practiced, strength and performance are enhanced. Strength training develops motor patterns and muscle memory. Training Specificity. Training programs, like the PRT system, that specifically address the modifiable factors through synchronized workout schedules that promote functional movements and good motor pattern development, usually prove to be successful in eliciting strength improvement. They do so by increasing efficiency of movement, muscle hypertrophy and muscle motor unit recruitment. In more simple terms, strength training correctly can make you bigger, stronger and perform better with less chance of injury.

Muscles

Muscles are a soft tissue composed of cells containing protein filaments sliding past one another creating a contraction which changes both the length and shape of the muscle.

Fatigue

Muscular fatigue is the inability to maintain a given exercise intensity. Fatigue is characterized by a diminished work capacity, usually short of true physiological limits The limitations of one's ability to maintain muscular contraction at a given level of force could lie in one or more of the following: •the central nervous system •the motor nerve •the neuromuscular junction •the muscle(s)

Preparation of the Body Fat Content Worksheets (4 of 4) female

NAME Print Soldier's last name, first name, and middle initial in NAME block. RANK Print rank in RANK block. HEIGHT Measure Soldier's height as described in this appendix to nearest half inch and record the measurement in HEIGHT block. WEIGHT Measure Soldier's weight as described in this appendix to nearest pound and record in WEIGHT block. Note: Follow the rules for rounding of height and weight measurement as described earlier in this appendix. AGE Print age in years in AGE block. STEP 1 Neck measurement. Measure Soldier's neck circumference at a point just below the larynx (Adam's apple and perpendicular to the long axis of the neck). The Soldier should look straight ahead during the measurement, with shoulders down (not hunched). Round the neck measurement up to nearest half inch and record in block labeled FIRST. STEP 2 Waist (abdomen) measurement. Measure Soldier's natural waist circumference against the skin at the point of minimal abdominal circumference, usually located about halfway between the navel and lower end of sternum (breastbone). If site is not easily visible, take several measurements at probable sites and use the smallest value. Ensure tape is level and parallel to floor. Soldier's arms must be at the sides. Take measurements at the end of Soldier's normal relaxed exhalation. Round the natural waist measurement down to nearest half inch and record in block labeled FIRST. STEP 3 Hip measurement. Measure Soldier's hip circumference while facing Soldier's right side by placing the tape around the hips so that it passes over the greatest protrusion of the gluteal muscles (buttocks) as viewed from the side. Ensure tape is level and parallel to floor. Apply sufficient tension on tape to minimize effect of clothing. Round hip measurement down to nearest half inch and record in block labeled FIRST. Repeat STEPS 1, 2, and 3 in series until you have completed three sets of neck, waist (abdomen), and hip circumference measurements. Find mathematical average of FIRST, SECOND, and THIRD circumference in STEPS 1, 2, and 3 by adding them together and dividing by three for each step. Place this number to nearest half inch in block marked AVERAGE for each step. STEP 4 Calculations. Line A Waist (abdomen) circumference. Enter value from STEP 2 in line 4A. Line B Hip circumference. Enter value from STEP 3 in line 4B. Line C Total (4A+4B=4C). Add waist circumference (line 4A) and hip circumference (line 4B). Enter result in line 4C. Line D Neck circumference. Enter value from STEP 1 in line 4D. Line E Circumference value (4C-4D=4E). Subtract value in line 4C from value in line 4D. Enter result in line 4E. Line F Enter the height in inches to the nearest half inch in line 4F. Note: Follow the rules for rounding of height and weight measurements as described earlier in this appendix. Line G Percent body fat. Determine percent body fat by finding Soldier's circumference value (value listed in line 4E) and height in inches (line 4F) in figure B-2. Percent body fat is the value that intercepts with circumference value and height in inches as listed in figure B-2. This is the Soldier's PERCENT BODY FAT. Note: Go to figure B-2 to locate the circumference value in the left-hand column.

Preparation of the Body Fat Content Worksheets (3 of 4)

NAME Print the Soldier's last name, first name, and middle initial in NAME block. RANK Print rank in the RANK box. HEIGHT Measure the Soldier's height as described in this appendix to the nearest half inch and record the measurement in HEIGHT block. WEIGHT Measure the Soldier's weight as described in this appendix to the nearest pound and record in WEIGHT block. Note: Follow the rounding rules for rounding height and weight measurement as described earlier in this appendix. AGE Print age in years in AGE block. STEP 1 Neck measurement. Measure Soldier's neck circumference at a point just below the larynx (Adam's apple and perpendicular to the long axis of the neck). The Soldier should look straight ahead during the measurement, with shoulders down (not hunched). Round the neck measurement up to nearest half inch and record in block labeled FIRST. STEP 2 Abdominal measurement. Measure the Soldier's abdominal circumference to nearest half inch. Round down to nearest half inch and record in block labeled FIRST. Note: Repeat STEPS 1 and 2 in series until you have completed three sets of neck and abdomen circumference measurements. STEP 3 Average neck measurement. Find mathematical average of FIRST, SECOND, and THIRD neck circumference by adding them together and dividing by three. Place this number to nearest half inch in block marked AVERAGE for STEPS 1 and 3. STEP 4 Average abdominal measurement. Find mathematical average of FIRST, SECOND, and THIRD abdominal circumference by adding them together and dividing by three. Place this number to nearest half inch in block marked AVERAGE for STEPS 2 and 4. STEP 5 Circumference value equals abdominal circumference (STEP 4) minus neck circumference (STEP 3). Subtract STEP 4 from STEP 3 and enter results in STEP 5. STEP 6 Height factor. Enter the height in inches to the nearest half inch. Note: Follow the rules for rounding of height and weight measurements as described earlier in this appendix. STEP 7 Percent body fat. Determine percent body fat by finding Soldier's circumference value (value listed in STEP 5) and height in inches (val- ue listed in STEP 6) in figure B-1. The percent body fat is the value that intercepts with circumference value and height in inches as listed in figure B-1. This is the Soldier's PERCENT BODY FAT. Note: Go to figure B-1 to locate the circumference value (abdomen minus neck difference) in the left-hand column.

Female Circumference Measurement Sites

Neck •Anatomical landmark is below the larynx at a point perpendicular to the long axis of the neck. •Measurements are taken with the Soldier standing; arms located at the side; looking straight ahead with shoulders down; not hunched. •Tape line height should be the same front and back. •Shoulder and neck muscles are not involved in the measurement. •Round measurement up to the nearest 1/2 inch. Abdomen Anatomical landmark is the narrowest point of the abdomen, halfway between the navel and the end of the sternum. When difficult to determine, take several measurements and use the smallest value. Tape should be level and parallel to the floor. Measurements are taken with the Soldier standing; arms at the side Record measurement at the end of a normal, relaxed exhalation. Round measurement down to the nearest 1/2 inch. Hips •Anatomical landmark is around the hips so that it passes over the greatest protrusion of the gluteal muscles (buttocks) keeping the tape in a horizontal plane (parallel to the floor). •Measurement is taken from the Soldier's right side. •Sufficient tension is placed on the tape to minimize the effect of clothing. •Round measurement down to the nearest 1/2 inch.

If we treat something conservatively, what does that mean?

No surgery, adapted footwear, lots of rest, avoidance of pain, splinting, heat or ice, and therapeutic exercises often from a physical therapist, athletic trainer or other medical provider.

Water-Soluble Vitamins

Now to the water soluble vitamins. The first are the B vitamins. There are 8 known B vitamins. They play many important roles from metabolism of fats, carbs, and protein to the production of red blood cells. They're found in meats, fruits, vegetables, grains, and fortified foods such as breakfast cereals. So the best source for B vitamins is really just a balanced diet. In spite of all they do for you, one thing B vitamins don't do is give you energy. This is one of the most commonly heard nutrition myths. But they are involved in nearly every reaction in your body that processes and metabolizes the energy- yielding nutrients. They are necessary for the yield of energy but they don't provide any directly B Vitamins: B1 (thiamine) B2 (riboflavin) B3 (niacin) B5 (pantothenic acid) B6 (pyridoxine) B7 (biotin) B9 (folate/folic acid) B12 (cobalamin)

A nutritious diet has several characteristics. The idea that foods should be high in nutrient content and low in calories refers to which characteristic?

Nutrient density

The Six Nutrients

Of these, only carbohydrates, protein, and fats provide energy. That is, they provide calories that allow us to live, work, and function. The human body is made up of carbon, oxygen, hydrogen, nitrogen, and minerals. Nutrients are made up of the same materials, arranged in different ways. We need all of the nutrients in our diets in order for our bodies to function properly. Nutrients = FOOD. We don't eat nutrients, we eat food.

Train to sustain

Once soldiers and units have trained to the standard, they maintain proficiency through sustainment training by training on tasks which build on skills mastered by the Soldier, leader, and unit. Uses opportunity training to constantly hone proficiency on known tasks.

Resting Energy Expenditure

Once you know your REE, multiply that number by the factor that accounts for your level of activity for a more accurate picture of what your caloric needs are. There are also environmental factors but in the interest of time, they are not included here. HPRC has an REE calculator app now available on HPRC's website. (very light)sitting, standing,driving-1.3 (light) walking, sailing, ping pong-1.6 (Moderate)rucking, jogging, biking-1.7 (heavy)ruck up hill, rowing, rports-2.1 (Exceptional)running, swimming races, high intensity-2.4

Vitamins and Minerals

One exception to the rule is vitamin D, which our bodies produce following exposure to sunlight. There are two types of vitamins: fat soluble and water soluble. This just refers to how your body absorbs them and then carries them in the bloodstream. It also emphasizes how important fats and water are to our diets. Without them, we can't absorb vitamins In general, this isn't true. But there are exceptions. For example, the mineral selenium is very scarce in some parts of the U.S., so the agricultural products from these areas often don't contain enough selenium. Fortunately, in our global economy, we get our foods from many different places, it's rare that this deficiency affects individuals.

Body Mass Index

One way to decide if you need to change your energy balance equation is to find your body mass index. BMI is a measure of body fatness. It tells you if you're underweight, normal, overweight, or obese. BMI is the primary method most branches of the military use to assess body fatness. Although it's not a perfect tool, it's fairly accurate. However, if you're extremely muscular, your BMI will indicate that you're overweight -- true in terms of weight, but not accurate in terms of measuring your body fat. Other methods might be more useful for military applications, and the military is exploring some.

Glycemic Index

One way to make certain you are getting enough carbohydrate to restore glycogen is to consume foods during the RFI that have a high glycemic index. The glycemic index ranks how high a food will raise your blood glucose. A high glycemic index food produces a spike in blood glucose and is very effective at restoring muscle and liver glycogen. Examples include bagels or other bread products, raisins, rice cakes, and honey. Immediately after exercise, the body's ability to produce and store glycogen can increase by as much as 300% so it's important to take advantage of the RFI! Low glycemic index foods produce slow, sustained blood glucose increases. They keep blood glucose stable. Examples include plain yogurt, milk, apples, and beans. Your refueling meal should contain a mixture of low and high glycemic index foods.

PRT in ____ brings soldiers through the toughening phase and prepares them for the rigors of their first unit of assignment.

One-Station Unit Training (OSUT)

Overweight (OW) and Obesity

Overweight is defined as excess bodyweight from muscles, bone, fat, or water. Two-thirds of U.S. adults are overweight. Obesity is defined as an excess of body fat. Currently, one-third of the people in the U.S. are obese. And, just as a reminder, we typically make these distinctions based on BMI. It is possible to have a BMI that falls into the OW or OB category due to having lots of muscle mass. Most people in the U.S. do not fall into this category, however, and are overweight or obese due to excess fat. In general, rates of overweight and obesity in the U.S. are higher for African-Americans and Hispanics, and they're higher in the South and Midwest. Although rates tend to increase with age, we are seeing similar rates among preschoolers, children, and teens.

Diffusion (1 of 2)

Oxygen moves across the lining of the alveoli and the surrounding capillaries (small blood vessels) into the blood so that it can be transported to the heart to be pumped throughout the body. This movement of oxygen from the alveoli to the capillaries is called diffusion. Diffusion occurs when a substance moves from an area of high concentration (oxygen in the alveoli) to an area of low concentration (oxygen in the blood) in an effort to equalize concentrations.

PRT in WOCS

PRT in Warrant Officer Candidate School (WOCS) employs sustaining phase exercises, drills and activities to prepare Soldiers for the rigors of WOCS and their first unit of assignment

Running Activities

PRT running activities are designed to improve the overall conditioning of the Soldier by developing endurance and mobility. The performance of military movement drills, speed running, sustained running and foot march under load is essential to train the complete spectrum of endurance.

Which sesamoid bone is the physical therapist kneeling on?

Patella

Strength Training Specificity (3 of 3)

Peaking •Intensity is very high ( > 93 of 1RM) •Volume is very low (1-3 sets x 1-3 repetitions) Maintenance •Intensity is moderate (80-85% of 1RM) •Volume is moderate (2-3 sets x 6-8 repetitions)

Application of PRT Principles integrationbtn progressionbtn precisionbtn

Percision-Soldiers should strive to demonstrate and maintain proper running form during all running activities. Running with optimal body mechanics allows greater efficiency with less chance of injury Progression-Soldiers will increase the intensity duration, difficulty and volume of endurance and mobility activities from the toughening to the sustaining phase of PRT. Integration-The variety of running activities conducted during the toughening phase (30:60s, 60:120s, the 300-yd shuttle run, release runs, AGR and unit formation running) and sustaining phase (30:60s, 60:120s, the 300-yd shuttle run, release runs, hill repeats, terrain runs, AGR and unit formation running) integrate anaerobic and aerobic training. The 300-yard Shuttle Run in both the toughening and sustaining phases, and sustaining phase terrain running are also integrated to develop Soldier skills.

Reenlistment Criteria

Personnel who exceed the body fat standard in Appendix B will not be allowed to reenlist or extend their enlistment. •Exceptions to policy for Active Army personnel (including RC personnel on active duty) are prescribed in this subparagraph. For Soldiers who are otherwise physically fit and have performed their duties in a satisfactory manner, the commander exercising General Court Martial Convening Authority or the first general officer in the Soldier's normal chain of command (whichever is in the most direct line to the Soldier) may approve the following exceptions to policy: •Extension of enlistment may be authorized for personnel who meet one of the following criteria: •Individuals who have a temporary medical condition that directly precludes loss of weight or body fat. In such cases, the type of ongoing treatment will be documented and the extension will be for the minimum time necessary to correct the condition and achieve the required weight or body fat loss. •Pregnant Soldiers (except those Soldiers who have medical conditions who are otherwise fully qualified for reenlistment, including those with approved exception to policy, but who exceed acceptable standards prescribed in this regulation, will be extended for the minimum period that will allow birth of the child, plus 7 months. A clearance from the doctor that the Soldier is medically fit to participate in the ABCP is required. Authority, which will be cited on DA Form 1695 (Oath of Extension of Enlistment) is AR 601-280. On completion of the period of extension, the Soldier will be reevaluated under pregnancy guidelines. •Exceptions to policy allowing reenlistment and/or extension of enlistment are authorized only in cases where medically documented conditions preclude attainment of required standards. •All requests for extension of enlistment for ARNG and USAR (troop program unit and IRR) personnel not on active duty will be processed under NGR 600-200 or AR 140-111.

Hospitilization

Personnel who meet this regulation's standards and are hospitalized for 30 continuous days or more will be exempt from the standards for the duration of the hospitalization and the recovery period as specified by their profile, not to exceed 90 days from discharge from the hospital. If at the end of the specified recovery period the Soldier exceeds the allowable body fat standard, a DA Form 268 will be initiated on the Soldier and he or she will be enrolled in the ABCP.

What energy system(s) is/are used in short distance sprinting (from 100m to 200m)?

Phosphagen System (Stored ATP and PCr

Atherosclerosis

Plaque buildup in arteries is a progressive disease called atherosclerosis that can start in early adulthood and get worse over time. Increased plaque buildup may be a concern if you have high cholesterol and other risk factors such as high blood pressure, diabetes, a family history of early heart disease, or if you smoke or are overweight

PMESII-PT

Political, Military, Economic, Social, Infrastructure, Information, Physical Environment, and Time

CD 1

Power jump v up mountain climber leg tuck and twist single leg push up

Nutrient Timing

Pre-exercise loading, often referred to as "carb loading," preps the body for the upcoming exercise. About four hours prior to exercise, an individual should eat a meal rich in carbohydrates and containing moderate protein. A 2:1 to 4:1 ratio of carbohydrates to protein is usually recommended. If an individual participates in early-morning activity (after the overnight fast), a carbohydrate-rich snack consumed 30 and 60 minutes prior to the exercise is recommended; approximately 200 to 300 calories is adequate

Chief, National Guard Bureau

Prescribe programs to maintain physical readiness of the Army National Guard (ARNG).Develop procedures, and standards for training programs in coordination with Forces Command ,U.S. Army Pacific ,U.S. Army Reserve Command, and HRC in preparation for PME.U.S. Army Special Operations Command (USASOC),

Protein

Protein is often described as the body's building blocks. You need it for making new cells, maintaining tissues such as muscles and other organs, and performing basic bodily functions. For example, many hormones are proteins, and so are many of the substances your body needs to break down foods. functional and structural protein

Functional Protein

Proteins serve in functional roles as enzymes for metabolic and biochemical processes (such as digestive enzymes); hormones and other cell- signaling molecules (such as insulin); transport proteins (such as hemoglobin); immune factors (such as antibodies); storage proteins (such as myoglobin); and many others. Just as with carbohydrates, if you eat more protein than your body needs, the excess will be converted to fat and stored while other proteins are excreted in the urine. It's a myth that large quantities of protein strain the liver and kidneys. Most healthy people have no problems breaking down and excreting the byproducts of protein. However, people with diabetes, high blood pressure, or a family history of kidney problems should speak with their doctor about their protein intake. In other words, there are typically no adverse effects of high protein intakes on kidney function in healthy adults. Proteins are made up of different combinations of 20 amino acids. The body has all the building blocks it needs to make about half of the amino acids -- these are called non-essential amino acids. The building blocks for the other half -- the essential amino acids -- come from the foods we eat. You need a variety of foods to meet these requirements. You can get protein from animal or vegetable sources, but some vegetable sources don't have all the essential amino acids. For example, rice lacks the amino acid called lysine, but beans have plenty of it. On the other hand, beans lack methionine, but rice has plenty. When we eat rice and beans, they "complement" each other and make up for lacking nutrients. It's a myth that vegetarians have to eat complementary proteins at the same meal. As long as they eat both throughout the period of a day, there is no risk of protein deficiency.

The Surgeon General

Provide guidance for medical, physiological, and health areas related to physical readiness and managing the Cardiovascular Screening

Reserve Component PRT Programs (2 of 6)

RC units must meet the challenge of physical readiness for mission performance often with less collective training time than regular Army units. Therefore, it is critical for RC commanders to apply the Army training management process. Using this process, the commander can systematically manage time and resources to meet training objectives through purposeful training activities. He also uses the process to identify training requirements and subsequently plan, prepare, execute and assess all training. The Army's training management model provides the framework for commanders to achieve proficiency in their unit's mission-essential task list (METL). The unit METL drives training. ARFORGEN also applies to Army National Guard and US Army Reserve units.

Reconditioning Phase

Reconditioning restores Soldiers to physical readiness levels that allow them to safely re-enter the toughening or sustaining phase.

The best source of nutrition information for MFTs at Army installations is:

Registered Dieticians

Release Run (RR)

Release Run (RR) combines the benefits of formation running and individual performance at higher training intensities. Soldiers will run in formation to a specified time (no more than 15 minutes), then are released to run as fast as they can back to the starting point. Upon completion of the release run, additional PRT activities may be conducted or perform recovery. The PRT leader and AIs should run with the Soldiers in their appropriate groups to monitor the running intensity and identify the "turn-a-round release point" time for the group to return to the starting point.

Reenlistment Criteria 2

Requests for exceptions to policy will be forwarded through the chain of command, with the commander's personal recommendation and appropriate comment at each level. As a minimum, requests will include: 1. The physician's evaluation. 2. Current body fat assessment results. 3. Current height and weight. 4. Body fat content. 5. Years of active Federal service. 6. Other pertinent information.

Over weight

Research also shows that the heaviest Americans have become even heavier over the past decade. The situation is alternately described as an epidemic, a crisis, or a plague. It's a serious problem and costs the country nearly $150 billion in healthcare costs annually. The military community is not immune to this problem: the prevalence of overweight and obesity in military personnel increased to an all-time high in 2005 of 60%. In addition, the pool of young men and women qualified for entry into the military is shrinking because fewer meet DoD weight restrictions. Recruits whose body fat is higher are more likely to incur injury and need health care compared to normal weight recruits.

ALARACT 232/2012

Retention of Army Physical Fitness Test and Initiation of Baseline Soldier Physical Readiness Study

Leadership - Instruction and Execution

Running may be performed individually or collectively. When conducting collective training, running is optimized when Soldiers are grouped by near-equal ability. The best way to assign Soldiers to ability groups is by their most recent 1 mile-run time assessment. The optimal time and range between each group is 60 seconds. When performing formation sustained running, the PRT leader should be on the left side of the formation and toward the rear to have a full view of all Soldiers and maintain control.

Elevations

Serve as reinforced attachment points for the attachment of muscles and ligaments. Specific names are assigned to these such as tubercle, trochanter, malleolus and spine.

DoD 1308.3

Service members shall maintain physical readiness through appropriate nutrition, health, and fitness habits. Aerobic capacity, muscular strength, muscular endurance, and desirable body fat composition, form the basis for the DoD Physical Fitness and Body Fat Programs. specifies that the military services shall develop and maintain physical fitness programs through the testing of personnel, regardless of age, for fitness based upon service- appropriate standards

Skeletal muscle

Skeletal muscle is voluntary in that we can control the stimulation to contract this type of muscle. Skeletal muscles attach to bones and provide movement and stability. Most of our discussion about the muscular system in this course will pertain to training skeletal muscle for improved physical performance.

sKeletal muscle

Skeletal muscles are attached to the bony skeleton and are responsible for the movement and stability of its parts. Each muscle is composed of many muscle fibers along with networks of nerves and blood vessels which group together to form bundles called fasciculi. These bundles also group together in different arrangements (eg: fusiform or pennate) to form the muscle belly which usually attaches at both ends to a bone via a tendon

Type one slow twitch

Slow Twitch (Slow Oxidative/SO) fibers have a small neuron size, slow conduction of velocity, slow contractile speed and low motor unit force. They have high oxidative capacity, high fatigue resistance and contribute to aerobic performance.

Risk factors modifiable

Smoking-2 to 4 times increase risk people who smoke cigars or pipes seem to have a higher risk of death from coronary heart disease and possibly stroke but their risk isn't as great as cigarette smokers'. Exposure to second-hand smoke increases the risk of heart disease even for nonsmokers High Blood Cholesterol-As blood cholesterol rises, so does the risk of heart disease. When other risk factors are present, this risk increases even more. A person's cholesterol level is also affected by age, gender, heredity and diet. High Blood Pressure-High blood pressure increases the heart's workload, causing it to thicken and become stiffer. This stiffening of the heart muscle is abnormal and causes the heart not to work properly. It also increases your risk of stroke, heart attack, kidney failure and congestive heart failure. When high blood pressure exists with obesity, smoking, high blood cholesterol or diabetes, the risk of heart attack or stroke increases several times. Obesity & Overweight-People who have excess body fat, especially if a lot of it is at the waist, are more likely to develop heart disease and stroke even if they have no other risk factors. Extra weight increases the heart's work, raising blood pressure, blood cholesterol and, triglyceride levels and lowering HDL levels. It can also make diabetes more likely to develop. Losing just 10 pounds can lower your heart disease risk. Diabetes Mellitus-seriously increases your risk of developing cardiovascular disease. At least 65% of people with diabetes die of some form of heart or blood vessel disease Physical Inactivity-An inactive lifestyle is a risk factor for coronary heart disease. Regular, moderate-to-vigorous physical activity helps prevent CV disease. Physical activity can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people.

Smooth muscle

Smooth muscle is involuntary in its ability to stimulate itself to contract. Smooth muscle is found in the lining of the intestines and the vascular system. Smooth muscle works on its own, without conscious thought. You don't have to think about digestion or blood flow to make it happen. Smooth muscle contracts, providing movement of food through the intestines and blood vessel expansion and constriction.

Daily Carbohydrate Needs

So, a person who needs 2000 calories a day needs 250 to 325 grams of CHO daily. On days when we are engaged in strenuous activity, we will need more carbohydrates. And, while it's important to be aware of what we're eating, we don't want to be robots, counting carbs and calories every day. It's likely we eat more carbohydrates some days and less on other days. This is a normal dietary pattern. 2000 caloriesx .5/4=250 grams 2000 calrories x .65/4=325 grams

PRT in BOLC B

Soldiers in BOLC B transition to performing sustaining phase activities during PRT sessions. To minimize the risk of injury, Soldiers perform exercises precisely and the intensity progresses gradually.

Climbing Drill 2

Soldiers increase the resistance by performing CL 2 with their LBE/LBV, body armor (IOTV) ACH and individual weapon. They will hold the UP position of Exercise 1, the flexed-arm hang, for five seconds (one repetition, only) and perform five repetitions each of the remaining four exercises: the heel hook, the pull-up, the leg tuck, and the alternating grip pull-up. Climbing drills, when combined with conditioning drills, the push-up sit-up drill, the guerrilla drill, and the strength training circuit comprise a well-balanced program of functional strength development. Climbing drills are performed during the activity part of a PRT session.

Sub-Components

Soldiers need both sub-components of strength to foot march under load, enter and clear a building or trench line, repeatedly load heavy rounds, lift equipment, negotiate obstacles, transport a wounded Soldier to the casualty collection point and most of all to be able to withstand the rigors of continuous operations while under load. A well-designed strength-training program improves performance and appearance while controlling injuries. The Army's approach to strength training is performance-oriented. The goal is to attain the muscular strength required to safely and successfully perform functional movements against resistance.

Reenlistment Criteria 3

Soldiers who have completed a minimum of 18 years of active Federal service may, if otherwise eligible, will be extended for the minimum time required to complete 20 years active Federal service. Application for retirement will be submitted at the time extension is authorized. Approval and/or disapproval authority is outlined in AR 601-280. Retirement must be accomplished not later than the last day of the month in which the Soldier attains retirement eligibility. USAR Soldiers who have completed a minimum of 18 years of qualifying service for retired pay at age 60 may be extended for the minimum time required to complete 20 years qualifying service. Approval and/or disapproval authority is outlined in AR 140-111. Transfer to the IRR or Retired Reserve or discharge will be accomplished at the end of the retirement year in which the Soldier attains the 20 qualifying years. ARNG Soldiers who have completed a minimum of 18 years qualifying service for retired pay at age 60 may be extended for the minimum time required to complete 20 years qualifying service by the State Adjutant General. Transfer to the IRR or Retired Reserve or discharge will be accomplished at the end of the retired year in which the Soldier attains the 20 qualifying years.

Weight Measurement Procedures

Soldiers will be measured for fat in stocking feet (without running shoes) wearing the authorized fitness uniform (shorts and t-shirt); running shoes will not be worn. Undergarments that may serve to bind the abdomen, hip, or thigh areas are not authorized for wear when a Soldier is being measured for body fat composition. This includes, but is not limited to spandex shorts or girdle-like undergarments. Scales used for weight measurement will be calibrated annually for accuracy. The measurement will be made on scales available in units and recorded to the nearest pound with the following guidelines: 1. If the weight fraction of the Soldier is less than 1⁄2 pound, round down to the nearest pound. 2. If the weight fraction of the Soldier is 1⁄2 pound or greater, round up to the next whole pound. 3. No weight will be deducted to account for clothing.

Ability Group Assessment

Some Soldiers may make the cut off times to qualify for an ability group but are unable to maintain the prescribed running pace listed in the PRT schedule. If this occurs, they may drop down to the slower group and progress later to the faster running group. The frequency of AGRs is one or two times per week. AGRs, speed running and foot marching (greater than 5 km) should not be conducted on the same or consecutive days. The running duration is determined by time, not distance.

Designing a Workout (2 of 2)

Some general guidelines for weight lifting are as follows: Total Body Workout •At a minimum for a tactical athlete to be successful at any WTBD Squat and Deadlift weekly is essential •Start with large muscle groups progressing to smaller muscle groups. •Alternate push and pull exercises (Example: push press followed by pull up). •Train core muscles at least 2x's weekly, can be a stand alone workout or at the end of your routine. •Conduct mobility and flexibility exercises for pre and post workout Split Routines •Alternating upper and lower body four workouts weekly: Mon & Fri (Squat and Deadlift); Tues & Thru (Pull up and Bench press) •Push-pull routine four sessions per week: Mon (Squat and Core), Tue (Bench press), Wed (Deadlift and Core), Thur (Push press and Barbell Row), Fri (Pull up and Push up) •Three day routine: Mon (Squat and Core), Wed (Deadlift and Core), Fri (Push Press and Bench Press)

Assessment of Overweight and Obesity

Sometimes we consider the distribution of body fat; that is, where is most of a person's fat located? People tend to store fat in certain locations such as the belly, the hips and thighs, and on the backs of the arms. The location of greatest concern is belly fat, and we assess this by taking a measure of abdominal circumference. Fat around the abdomen creates an "apple" shape; fat on the hips and thighs creates a "pear shape." An apple shape is associated with increased risk of certain diseases including heart disease, diabetes, and cancer. An acceptable waist circumference for men is less than 40 inches; for women it's 35 inches. Like BMI, these numbers are slightly different for Asian populations (lower).

Energy-yielding nutrients: Fat

Sources of fat include: - meat (especially beef and pork) (saturated) - whole milk, cheese, butter, and eggs (saturated) - Nuts, olive oil, avocado (monounsaturated) - Walnuts, oils, fatty fish (polyunsaturated) The Acceptable Macronutrient Distribution Range (AMDR) is 20-35% of total calories. Gram for gram, fats provide more than twice the calories of other nutrients (about 9 calories per gram) so they should be used very sparingly

Anaerobic

Speed running intervals (30:60s and 60:120s) as well as hill repeats (both up and down) and the 300-yd shuttle run are excellent ways to improve anaerobic endurance. These activities build tolerance to fatigue during high intensity work, improving anaerobic threshold levels and allow Soldiers to work at higher intensities longer.

ALARACT 113/2012

Standards of Medical Fitness and AR 600-9, The Army Body Composition Program (ABCP)

Energy-yielding nutrients: Protein

The Acceptable Macronutrient Distribution Range (AMDR) is 10-35% of total calories that varies with activity levels. •Low to moderate activity: 0.4 - 0.5 grams/lb bodyweight - brisk walking, yoga, hiking, softball •Endurance training: 0.4 - 0.6 grams/lb bodyweight - Running, cycling, swimming, basketball, raquetball •Strength training: 0.4 - 0.9 grams/lb bodyweight - Weightlifting, resistance training

Progression - Sustaining Phase (2 of 2)

Sustained running progression is accomplished by moving the Soldier from a lower ability group to the next higher ability group. Terrain running is only conducted in the sustaining phase. Distances should generally be one mile for densely wooded areas and up to 2 miles on tanks trails and open fields. During the sustaining phase, the 300-yard shuttle run may be performed in ACUs and boots, progressing to individual body armor (IOTV) without plates, then with plates, then with fighting load. Caution must be used when determining appropriate progression. Environmental considerations are important in the ramp of progression. Repetitions, pace, load, uniform and total exercise time must be adjusted when exercising at high altitudes and in hot, humid environments. Refer to Appendix D for environmental considerations.

Sustaining Phase

Sustaining Phase Continues physical development and maintains a high level of physical readiness.

Diabetes Mellitus

Symptoms of diabetes may be somewhat vague at first. Because diabetes is becoming so common, many people fail to realize how serious this disease is It's tricky trying to tease out why DM is linked to Cardiovascular disease (CVD). Some scientists think it simply goes back to the fact that people with DM are often already overweight or obese, and may have hypertension or high cholesterol and triglycerides - all risk factors for CVD. Others think it has more to do with the inflammatory state that is established when a person has chronically high blood sugar. Having high blood sugar is definitely the cause of the other complications. When sugar levels remain high for long periods of time, proteins bind to the sugar and damage small blood vessels and nerve endings in the eyes, kidneys, and extremities.

The elbow

Synovial joint. The elbow has two main articulations: ulna with the humerus; radius with the humerus; and a smaller articulation between the radius and the ulna. Radius-thumb side ulna-pink side

Generally, a healthy respiratory system is not a limiting factor in oxygen intake. All of the following factors could inhibit this EXCEPT which?

Thinner alveoli contributing to diffusion

Muscle structure

Tendons attach whole skeletal muscles to bones. Whole skeletal muscles consists of bundles of fasciculi (bundles of fibers). Each fiber (muscle cell) contains many sarcomeres. A sarcomere is the smallest functional unit of muscle consisting of the myofiliments: actin, myosin and troponin. Connective tissue covers the outside of the entire muscle (epimysium), bundles of muscle (perimysium) and myofibrils or fasciculi (endomysium) that bundle the individual fibers. All the structures and chemicals necessary for a muscle to contract are present in each sarcomere. Within the muscle cell, the sarcomere is the smallest functional unit. It consists of Actin, Myosin and Troponin.

Terrain Run (TR)

Terrain Run (TR) applies the train for combat proficiency concept to PRT. Running through local training areas, over hills, and around obstacles improves mobility, endurance, and the ability to stop, start, and change direction. Terrain running is designed to be conducted with small unit integrity. This type of running is best performed by squads and sections. Distances should generally be one mile for densely wooded areas and up to 2 miles on tanks trails and open fields. Intensity is relative to the terrain. PRT leaders will form the unit and maintain an interval suitable for the terrain and environmental conditions. Soldiers should perform terrain running in ACUs and wellfitting boots.

Refueling Interval

The Academy of Nutrition and Dietetics recommends waiting about 15 minutes after exercising before eating the recovery meal. This allows blood flow to be restored to your gut and reduces the likelihood you'll get an upset stomach or feel like the "food is just sitting there." This period presents a window of opportunity called the anabolic window. This is the optimal time for restoring electrolyte balance, rehydrating fluid losses, replenishing glycogen stores, and repairing damaged muscles.

ALARACT 248/2010

The Army Body Composition Program (ABCP)

Water Needs

The DRI for water says that men need about 13 cups of water and women need about 9. If you're thinking, "Wait! I heard I only needed 8 cups!" You do need 8 cups of drinking water. The remaining 20% of your water needs are met by the water in foods such as fruits, vegetables, and lean meats. Water needs vary, though, with sweat losses, either from exercise or hot environments. It's important, then, to know your average sweat loss. You do this by weighing yourself without clothes or shoes before exercise. After exercise, you weigh again -- without clothes or shoes. Then convert your total body weight loss in pounds to ounces. One pound equals 16 ounces. If you lose one pound (16 ounces), you need to replace 20 - 24 ounces of water, or about 2 ½ to 3 cups.

Proponent

The Deputy Chief of Staff, G-1 is responsible for the ABCP

Comparison of Labels

The FDA requires the supplement facts label to provide the answers to these 5 questions: •What's the name of the dietary supplement? It must bear clear wording stating that it is a supplement, not a food or drug. •How much is in the package? •Who made it and where? The name and place of business of the manufacturer, packer, or distributor. •What's in it? •What is the nutritional content?

What exercises/drills teach the Soldier proper jumping and landing technique?

The High Jumper/Preparation Drill, Power Jump/Conditioning Drill 1, Tuck Jump & Alt-Staggered Squat Jump/Conditioning Drill 3

Aerobic Respiration

The Krebs Cycle (citric acid cycle), as well as the Electron Transport System provide ATP through the breakdown of glycogen when adequate oxygen is present. Aerobic Glycolysis (Breakdown CHO with O2) -Krebs Cycle (citric acid cycle) -Electron Transport System (ETS)

Oxygen Transport System

The OTS consists of the heart, lungs, blood and blood vessels all contributing to the delivery of oxygen and nutrients to the muscles to supply energy to create movement.

Running Techniques

The POSE technique (viewable via this link) - Improvement in running techniques starts from eliminating the heel strike. Notice how the same person can easily change the foot strike with the help of Pose Running technique. Left: improved running technique. Right: heel strike. The CHI technique - (viewable via this link) - A natural form of running which cooperates with the forces of nature. The BAREFOOT technique (viewable via this link) - This is a presentation given at Spaulding Rehabilitation Hospital discussing the evolution of running.

Progression - Toughening Phase (3 of 3)

The PRT leader designates the number of repetitions and signals the start of each group or individual. Formation running is conducted for no longer than 30 minutes in the toughening phase. All running courses should be marked at ¼-mile intervals so PRT leaders can monitor split times to ensure the maintenance of the appropriate running pace. Sustained running progression is built into the PRT training schedules through the employment of release runs and by moving Soldiers from lower ability groups to higher ability groups.

Components of Blood

The average blood volume is approximately five liters or two gallons. The cellular components of blood (red and white cells) make up 45% of the total blood volume. White Blood Cells-contain antibodies to fight infection and platelets for clotting. Red Blood Cells - contain hemoglobin, which attaches to and carries oxygen in the blood Plasma - contains water, proteins, glucose and electrolytes; helps in heat transfer and regulation.

Army PPPT Program

The US Army Medical Command (MEDCOM) has responsibility for the Army Pregnancy Postpartum Physical Training (PPPT) Program. The Army PPPT program is designed to maintain health and fitness levels of pregnant Soldiers and to assist them in returning to pre-pregnancy fitness levels after pregnancy termination.

Adductors (Muscles of the Hips)

The adductor muscles of the hip are a group of muscles of the thigh.(inside near groin) The adductors originate on the inferior and superior pubic rami and insert on the medial femur. The adductors are stretched through Rear Lunges and Groin stretches.

Energy-yielding Nutrients carb-4 cals per gram protein-4 fats-9 alcohol-7

The amount of energy you get from foods is measured in calories. Each of the energy- yielding nutrients provides different amounts of energy. For every gram of carbohydrate or protein you eat, you take in 4 calories. Fats are the most energy-rich nutrients, and they provide, gram for gram, more than twice the calories of the other nutrients. These amounts are approximate, by the way; the energy you get from different foods varies slightly so these numbers are rounded off. You'll notice that alcohol is included in this list. It's not a nutrient in the true sense -- your body doesn't really need it. However, it can produce 7 calories of energy. We'll discuss alcohol in more detail later.

Biceps (Muscles of the Upper Limbs)

The biceps muscles are perhaps the most well-known muscles in the body. They lie on the upper arm between the shoulder and the elbow. Both heads of the muscle originate on different parts of the scapula and join to form a single muscle which inserts into the proximal radius.

Mark all the statements that are TRUE:

The body's core is the trunk and pelvis. Flexion, abduction, and sidebending are linear motions. Extending and flexing may be combat specific. Body mechanics refers to the ability to control body movement. Activities in the PRT system were designed to reinforce proper body mechanics.

The trunk

The bones of the trunk are the 24 ribs, the sternum and the 12 thoracic vertebrae. Many of the ribs (1st through 10th) attach to sternum via a cartilage bridge. The 11th and 12th ribs are "floating" ribs.

The shoulder

The coracoid is a palpable structure that provides the anchor for the coracobrachialis muscle. The other structure is the tendon of the long head of the biceps, sitting in the bicipital groove on the head of the humerus. Like many long bones the humerus has a head, a neck, body, tubercles, epicondyles, and tuberosities. Most of these are external features on bones that allow more secure muscle attachments. Acromion-just above the humorous Clavicle-collar Coracoid-just below the clavicle

Coronary Artery Disease

The coronary arteries supply blood to the heart. Partial or complete blockage of these arteries may cause the heart to fail due to inadequate blood and oxygen supply. This is known as myocardial infarction, which means the death of the heart muscle (heart attack).

Deep Neck Flexors (Muscles of the Neck)

The deep neck flexors are responsible for flexion of the head and neck. • The longus colli originates on the front of the atlas bone and inserts onto the front of the transverse processes of C2 through C6. • The longus capitus originates on the base of the occipital bone and inserts onto the front of the transverse processes of C2 through C6. • The primary stretching exercise for the DNF is neck extension. • Exercises for the DNF include supine chin-tucks, head lifts, rower, bent leg body twists, 4 for the Core (4C), and Position of Attention.

Deltoids (Muscles of the Upper Limbs)

The deltoid muscle is the muscle forming the rounded contour of the shoulder. When looked at from the side, its three parts form a shape similar to the Greek letter, delta (Δ). The deltoids perform abduction, flexion, and extention of the shoulder. The deltoids originate on the lateral clavical and scapula and deltoid tuberosity of the humerus.

Erector Spinae (Muscles of the Spine)

The erector spinæ is a muscle group of the back in humans and animals, which extends the vertebral column • The erector spinae is involved in extension of the spine and individual vertebrae, as well as maintaining upright posture. • The erector spinae originates at the base of the skull, cervical and thoracic vertebrae, the ribs, and inserts in the sacrum. • Stretching exercises include single or double knee to chest, chin to chest, and barrel hug. • Exercises for the erector spinae include 4C, SSD (Shoulder Stability Drill), Swimmer, and Prone Row.

Circumference Measurements (1 of 3)

The first Soldier places the tape measure and determines numerical measurements. The second Soldier assures proper placement and tension of the tape and functions as the recorder. The Soldier assisting with measurements and recording measurements can be of either gender. The two Soldiers should work with the Soldier being measured between them

Physical Readiness Training System

The goal of the Army Physical Fitness Training Program is to develop Soldiers who are physically capable and ready to perform their duty assignments or combat roles. Physical fitness and health form the basis of physical readiness. Physical readiness is essential to combat readiness. Physical Readiness Training (PRT) prepares Soldiers and units physically to be successful in the conduct unified land operations. Secondary goals are to instill confidence and the will to win; develop teamwork and unit cohesion; and integrate aggressiveness, resourcefulness and resilience.

Surface features of bones that allow ligaments and muscles to attach more securely include which if the following?

Tubercles, malleoli

AC and RC Soldiers not on Active Duty

The following is required when a Soldier is determined to exceed the body fat standard: •Notification counseling. In accordance with AR 600-8-2, the commander has until the final unit training assembly of that weekend's multiple unit training assembly (MUTA) to Flag the Soldier using DA Form 268. •Soldiers will be counseled regarding the initiation of the DA Form 268 prior to the conclusion of the first training period following the date the flagging action was initiated in accordance with AR 600-8-2. The effective date of the flagging action is the date the Soldier is found to be noncompliant. During this notification counseling, Soldiers will be advised they: •Have a DA Form 268 placed on their record to suspend favorable personnel actions. Some of the ramifications of the flagging action include: •Are nonpromotable. •Will not be assigned to command, command sergeant major, or first sergeant positions. •In accordance with AR 350-1, are not authorized to attend military schools and institutional training courses.

Gastrocnemius and Soleus (Calf Muscle)

The gastrocnemius muscle is a very powerful superficial muscle that is in the back part of the lower leg. The soleus muscle lies beneath the gastrocnemius. Together they are known as the calf muscle. The calf muscle is responsible for plantar flexion of the ankle joint and flexion of the knee. The calf muscle originates on the distal posterior femur and proximal tibia, and inserts on the posterior calcaneus

Gluteus Maximus (Muscles of the Hips)

The gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the buttocks. The gluteus maximus is responsible for extension and lateral (external) rotation of the hip. It also stabilizes the knee in extension through the iliotibial tract The gluteus maximus originate on the posterior surface of the pelvis and the iliotibial tract, as well as the gluteal tuberosity of the femur.

Hamstrings (Muscles of the Knee)

The hamstring muscles are a group of three muscles with common tendons in the back of the thigh. The semitendinosus, semimembranosus and biceps femoris insert into the back of the tibia below the knee. The hamstrings perform extension of the hip and flexion in the knee. The hamstrings originate on the ischial tuberosity of the ilium and the proximal medial tibia and the fibula

Heart Anatomy

The heart is the ultimate endurance muscle, self stimulating and working 24/7/365 pumping all of the blood in the body around the body in about one minute The right side is the pulmonary pump, moving blood to and from the lungs. The left side is the systemic pump, moving the blood throughout the rest of the body in about the same time as the right side pumps blood to the lungs and back.

Coronary Arteries

The heart muscle receives its blood supply with oxygen through the coronary arteries, surrounding the outside of the heart. The difference in oxygen in the blood flowing to a muscle and the amount leaving the muscle is called a-v O2 difference or the amount of oxygen that stayed in the muscle to be used to make energy. So, we must ensure that the coronary arteries are in top working order and not blocked, in order to allow maximum blood flow to the heart.

Height Measurement Procedures

The height will be measured with the Soldier in stocking feet (without running shoes) and wearing the authorized physical fitness uniform (trunks and T-shirt). The Soldier will stand on a flat surface with the head held horizontal, looking directly forward with the line of vision horizontal and the chin parallel to the floor. The body will be straight but not rigid, similar to the position of attention. •When measuring height to determine body fat percentage, the Soldier's height is measured to the nearest half inch. •When measuring height to use the weight for height screening table the Soldier's height is measured and then rounded to the nearest inch with the following guidelines: •If the height fraction is less than half an inch, round down to the nearest whole number in inches. •If the height fraction is half an inch or greater, round up to the next highest whole number in inches.

Hip and Pelvis

The hip joint is a synovial joint and the largest ball and socket joint in the body. Femur The SI and pubic symphysis joints are slightly moveable, but become more moveable during pregnancy. Hormones are released (elastin and relaxin) to allow these joints and the pelvic outlet to expand in order to allow delivery of the baby's head. The baby helps out by having unfused skull bones. Ischium-lower loops of the buttock area Iliac crest-tip top of the hips Superior Pubic Ramus-just about the femur joint Ilium-top portion of the hips Inferior Pubic Ramus-inner portion of the lower loops ASIS-just below the iliac crest Acetabulum-back portion of the joint socket to the femur

Human skeleton

The human skeleton has approximately 205 bones with many of them duplicated from one side to the other.

Iliopsoas (Muscles of the Hips)

The iliopsoas is the flexor muscle of the hip joint. The iliopsoas are responsible for flexion of the femur towards the trunk (hip flexion) and flexion of the trunk towards the femur (bending over). The iliopsoas originate on the lumbar vertebrae and anterior surface of ilium and insert on the lesser trochanter of the femur. The iliopsoas are stretched with the Thigh Stretch, the Rear Lunge, and the extension portion of the Extend and Flex.

Trabeculae

The inner meshwork of spongy bone that forms in reaction to the external weight- bearing stresses placed on bone. These are not visible except on some x-rays.

The ankle

The joint at the ankle is a type of synovial joint known as a condyloid joint. This type of joint allows movement in two directions.

Knee joint

The knee is a synovial joint with many of the common anatomical parts of most synovial joints - ligaments connecting one bone to another, cartilage and meniscus, and bones.

Latissimus Dorsi: Lats (Muscles of the Upper Limbs)

The latissimus dorsi, also known as the "lats", is the large flat muscle on the side and back of the trunk that inserts into the arm. It is the primary pulling muscle. The latissimus dorsi perform arm adduction and extension, along with depression of the scapula. The lats originate from thoracolumbar fascia which is the sheet of soft tissue that attaches the muscle to the spine. The lats insert onto a bony prominence on the humerus called the intertubercular groove.

Lungs

The lungs are the main organs of the respiratory system. In the lungs oxygen is taken into the body and carbon dioxide is breathed out. The red blood cells are responsible for picking up the oxygen in the lungs and carrying the oxygen to all the body cells that need it. The red blood cells drop off the oxygen to the body cells, then pick up the carbon dioxide which is a waste gas product produced by our cells. The red blood cells transport the carbon dioxide back to the lungs and we breathe it out when we exhale

The Six Nutrients

The macronutrients, nutrients that we need a lot of, include: •carbohydrates •protein •fats •water The micronutrients, nutrients we need a little of, include: •vitamins •minerals

Anaerobic Glycolysis (2 of 2)

The major advantage of this system is that if insufficient oxygen is present, as during very intense exercise, the final product is lactic acid, which accumulates and shuts down the entire system, often within two to three minutes. On the other hand, if the exercise is moderate or light, in about four minutes the OTS will have had time to deliver all the oxygen that is needed and a shift to aerobic metabolism can be made.

Functional skeletal muscle

The more than 215 pairs of skeletal muscles in the body vary widely in size, shape and use. Every coordinated movement requires the application of muscle force. This is accomplished by agonists, antagonists and synergists.

Gluten Sensitivities - Dietary Considerations

The only way to treat gluten sensitivities is to adhere to a strict gluten-free diet. Even if a product label says it's "wheat free," it might contain rye or barley. What's more, gluten-free foods can become "contaminated" with gluten in home or restaurant kitchens, so be sure to use clean tools to prepare and serve gluten-free foods. And designate appliances in your home, such as a particular toaster, for use with gluten-free products only to prevent such contamination. Be sure to ask about food preparation techniques in restaurants. Many people with gluten sensitivities are deficient in calcium, folate, iron, and certain B vitamins because their damaged intestine can't absorb them. They should have their vitamin and mineral status monitored by a doctor to ensure they are getting enough of these essential nutrients.

Pectorals (Muscles of the Upper Limbs)

The pectoralis major (Latin: pectus = breast) is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. The pectorals are used for lifting your arm up and across your body - flexion and horizontal adduction - in order to lift or push.

purpose

The purpose of strength and mobility activities is to improve functional strength, postural alignment and body mechanics as they relate to the performance of WTBDs.

Peroneus Longus, Brevis and Tertius

The peroneus longus, brevis, and tertius are muscles located on the outer side of the leg between the knee and ankle bone The peroneus longus, brevis, and tertius are involved in eversion of the ankle joint and plantor flexion of the foot. The peroneus longus, brevis, and tertius originate on the lateral fibula and the base of the fifth metatarsal. They also originate on the lateral base of the first metatarsal and insert on the medial cuneiform.

Phosphagen System (1 of 2)

The phosphagen system consists of the supplies of ATP and phosphocreatine (PCr), also referred to as creatine phosphate, that is stored in the muscle. Both ATP and PCr are available instantaneously for use as an energy source at the onset of exercise. PCr has a high-energy bond which, like ATP, contains a great deal of energy. Consequently, if the bond is broken, the energy is released and can be used to remake ATP from ADP and Pi.

Climbing Drill

The purpose of the climbing drill is to improve upper body and trunk strength and the ability to climb and negotiate obstacles. Success in climbing and surmounting obstacles depends on both conditioning and technique. •The hands and feet act as anchor points and initiate movement to the next position. •The abdominal and back muscles stabilize the body's position. •The arms pull upward with assistance from the much stronger legs.

Toughening Phase

The purpose of the toughening phase is to develop a foundational fitness and fundamental movement skills.

Preparation of the Body Fat Content Worksheets (1 of 4)

The purpose of this form is to help determine the Soldier's percent body fat using the circumference technique described in this regulation. Soldiers conducting circumference measurements and preparation of DA Form 5500 or 5501 must read the instructions before attempting to complete the body fat content worksheets. Soldiers conducting circumference measurements will have a thorough understanding of the measurements to be made and anatomical landmarks as outlined in Appendix B and ALARACT 248/2010. A scale for measuring body weight, a height measuring device, and an approved measuring tape for the circumference measurements are also required.

Quadriceps (Muscles of the Knee)

The quadriceps muscle (which is Latin for four heads) includes the quadriceps femoris, vastus lateralis, vastus intermedius, and the vastus medius The quadriceps originate on the ASIS and proximal femur, and insert on the tibia.

Rectus Abdominis (Muscles of the Abdomen) - Rectus Diastasis is a disorder defined as a separation of the rectus abdominis muscle into left and right halves. This occurs most often after pregnancy when the two halves remain separated.

The rectus abdominis muscle, also known as the "abs," or six pack muscle is a paired muscle running vertically on each side of the anterior wall of the abdomen • The rectus abdominus is involved with flexion of the trunk and spine, supine neck flexion, and maintaining a stable pelvis. • The rectus abdominus originates on the pubic crest and symphysis, and on the cartilage of the 5-7th ribs and xiphoid process of sternum. • Stretching exercises include the extend portion of the Extend and Flex as well as the Rear Lunge. • Exercises for the rectus abdominis include Leg Tucks, Heel Hooks, V-ups, Rower, Sit-ups, 4C, etc.

Strength and Mobility-Related WTBDs

The regular and precise execution of strategically organized and sequenced exercise drills will develop the body management competencies needed to successfully accomplish WTBDs such as a Soldier carry and jumping and landing safely from a vehicle. Squatting and lunging exercises prepare Soldiers to position themselves correctly to lift another Soldier and carry them to the evacuation point. Regular performance of the High Jumper, Half Jacks, Mountain Climbers and the plyometric exercises in Conditioning Drill 3 prepare Soldiers for the strength, stability and agility skills needed for jumping and landing safely.

Recovery or Maintenance

The remainder of the day's intake should provide adequate protein, carbohydrate, and fat to support normal activities as well as muscle growth and tissue repair. Nutrient-dense, low-glycemic foods are typically best.

ARFORGEN

The reset phase focuses on individual and collective training tasks that support their C- and/or D-METL. The train/ready phase focuses on higher level collective tasks associated The available phase continues focus on higher-level collective tasks. The unit achieves trained status and becomes available for immediate alert and deployment. specifically with deployment.

The Respiratory System

The respiratory system consists of the diaphragm, intercostal muscles, nose, mouth, throat and lungs. When we need to breathe more forcefully when exercising, the intercostal muscles between the ribs aid in more forceful exhalation.

Rhomboids (Muscles of the Upper Limbs)

The rhomboids are involved with adduction of the scapula - moving the scapula toward the spine. The rhomboids originate on the thoracic vertebrae and the medial border of the scapula. The rhomboids are stretched by the modified Forward Arm Pull

Rotator Cuff (Muscles of the Upper Limbs)

The rotator cuff is a group of four muscles that insert around the top of the humerus like a cuff on a shirt sleeve. Their common tendon pulls the humerus into the scapula acting to rotate and stabilize the shoulder in its socket. There are four muscles that join together to form the common tendon that 'cuffs' to top of the humerus. These are known at the SITS muscles: supraspinatus, infraspinatus, teres minor and subscapularis. The rotator cuff muscles provide internal and external rotation of the humerus. They also stabilize the humerus on the scapula (humeral head in the glenoid fossa) during arm movements. The rotator cuff muscles originate on the posterior and anterior scapula and the proximal humerus

Serratus Anterior (Muscles of the Upper Limbs)

The serratus anterior stabilizes the scapula against the rib cage while abducting the scapula. The serratus anterior originates on the lateral chest and upper 8 ribs as well as the medial edge of the front of the scapula.

train to maintain

The standard for the Army is to train and maintain to the published standards in Technical Manuals - 10 and -20. Maintenance is vital to training. Training cannot happen if essential equipment and systems are non-mission capable. Everyone must be trained and involved to improve and sustain the unit's maintenance posture.

The skull

The skull is formed of several flat bones that fuse together after birth forming immovable joints. temporal-side of the skull above the neck, up and to the right of the jaw bone, to the right of the temple. Parietal-top, back portion of the skull. not all the way back. Occipital- back portion of the skull Frontal: forehead region Sphenoid-temple Maxilla-above the teeth, around the nose Mandible-jaw

Periosteum

The soft tissue that surrounds the outside of the bone and contains nerve and blood vessels. The periosteum is especially sensitive to tearing or tension which is why blunt trauma or fractures are so severely painful. (Drilling into the bone for insertion of plates or screws usually causes only a dull ache).

The spine

The spine is the name given to the 32 irregularly-shaped bones called vertebrae that stack from the pelvis to provide the axis for the trunk and foundation for the skull. The segments of the spine are from top (caudad) to bottom (cephalad). Cervical Spine 1 to 7- neck portion below the skull. Thoracic Spine 1 to 12- trapezius down to lowest rib. Lumbar Spine 1 to 5- lower back

Measurement Factors

The tape measure will be calibrated- that is, compared with a yardstick or a metal ruler to ensure validity. This is done by aligning the fiberglass tape measure with the quarter inch markings on the ruler. The markings will match those on the ruler; if not, do not use that tape measure. The tape will be 1⁄4- to 1⁄2-inch wide (not exceeding 1⁄2 inch) and a minimum of 5 to 6 feet in length. A retractable fiberglass tape is the best type for measuring all areas. Tapes currently available through the Army Supply System (Federal Stock Number 8315-01-238-8103) may exceed the 1⁄2-inch width limits and could slightly impact on circumferential measurements. Efforts are being made to replace the supply system tape with a narrower retractable tape. In the interim, the current Army supply system or any other fiberglass tape not to exceed 5⁄8 inch may be used if retractable tapes cannot be purchased by unit budget funds available and approved by installation commanders.

Tensor Fascia Latae and Gluteus Minimus

The tensor fascia latae is a muscle located on the upper part of the thigh. The gluteus minimus, the smallest of the three gluteal muscles, is situated immediately beneath the gluteus medius. The tensor fascia latae and gluteus minimus are responsible for abduction of the hip.

Tibialis Anterior (Muscle of the Ankle)

The tibialis anterior is a muscle that originates in the upper two-thirds of the lateral surface of the tibia and inserts into the first cuneiform and first metatarsal bones of the foot. The tibialis anterior dorsiflexes the ankle joint and inverts the foot

Tibialis Posterior (Muscles of the Ankle)

The tibialis posterior is located in the posterior compartment of the leg. The peroneus longus, brevis, and tertius are involved in eversion of the ankle joint and plantor flexion of the foot. The tibialis posterior originates on the posterior tibia and interosseus membrane. It inserts on the navicular bone and plantar surface of the bases of the 2nd-4th metatarsals. The tibialis posterior is stretched through ankle eversion with dorsiflexion.

PRT in BOLC A

The training program in Basic Officer Leaders Course A (BOLC A) brings Soldiers up to a level of physical readiness that prepares them for the rigors of BOLC B. Cadets and officer candidates report to BOLC A at various levels of physical readiness and ability. During the first weeks of training, focus is on progressive training of the whole body. It is recommended that Soldiers in BOLC A perform toughening phase activities during PRT sessions.

Transversus Abdominis (Muscles of the Abdomen)

The transversus abdominis, so called for the direction of its fibers crossing the abdomen, is the innermost of the flat muscles of the abdomen, being placed immediately beneath the internal oblique muscle. The transversus abdominis flattens and supports the abdominal wall and assists in lower back and trunk stability. The transversus abdominis originates on the cartilage of the lower 6 ribs, diaphragm, thoracolumbar fascia. The muscle also originates on the iliac crest and linea alba. The primary way to stretch the transversus abdominis is to Extend and Flex.

Trapezius (Muscles of the Upper Limbs)

The trapezius is a large superficial muscle that extends from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). It consists of three parts- upper, middle and lower. The trapezius muscles are involved with adduction and elevation of the scapula. The trapezius also turn the head to the opposite side and can extend the neck when both muscles are working together.

Upper Trapezius (Muscles of the Neck)

The trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). • The upper trapezius is responsible for scapula rotation and elevation. • It is also involved in neck extension (when both sides contract), neck lateral flexion and neck rotation (when one side contracts). • Stretching exercises include combined neck flexion and rotation to the opposite side. Exercises for the upper trapezius include: • Shoulder Stability Drill (SSD): I, Y, T, Prone Row, Swimmer, and Shrugs.

Triceps (Muscles of the Upper Limbs)

The triceps muscle (Latin for "three heads") is the large muscle on the back of the upper arm. The triceps perform extension of the elbow and shoulder. They "push stuff". The triceps originate on the scapula and humerus, and the olecranon process of the ulna.

Sleep RDA - Required Daily Allowance

The vast majority of people need 7 - 8 hours of sleep per 24 hours to maintain optimal functioning. This 7 - 8 hours of sleep can be accomplished any number of different ways, and you can see some examples here: •You can take your sleep as a single nighttime period, for example 2200 to 0600 •Or if you work at night, you can split your sleep, with your first sleep period taken as soon as you get off shift, then you awaken to have a meal, then you take your second sleep period. •If your nighttime sleep is truncated, you can supplement your nighttime sleep with a daytime nap.

The hand

There are 26 bones in the wrist and hand. Carpals-wrist Metacarpals- above wrist below fingers Phalanges-Fingers

The Human Performance Triad

There are three tenets for optimal performance: sleep, physical activity (which includes recovery) and nutrition.

What's the difference between a shoulder dislocation and a shoulder separation?

These involve two different joints - the Acromioclavicular (AC) and the Glenohumeral (GH) joints. The former separates and the latter dislocates. The word dislocation is reserved for a GH that comes apart and has to be re-set in place by a doctor. If it re-sets prior to the doctor doing it, usually in an emergency room, it is called a subluxation.

What is/are the advantage(s) to using climbing pods versus a straight-line row of pull-up bars for conducting Climbing Drills and Strength Training Circuit?

They provide bars with the appropriate length for performance of the Heel Hook, Leg Tuck and Alternating Grip Pull-up

Why are red blood cells important to physical activity?

They provide the blood with the ability to carry oxygen and nutrients to make ATP for energy.

Phosphagen System (2 of 2)

This is a simple reaction in which you break down one compound (PCr) to make another (ATP). Because this is such a simple reaction and occurs very rapidly, the rate of energy production is very high - you get a lot of ATP in a short amount of time. In fact, this fuel reserve has the highest rate of energy production and is an important fuel source in high intensity or high power activities such as sprinting or heavy lifting. By virtue of this high rate of energy production and the fact that oxygen is not required, the phosphagen system is always the first energy system called upon. It has an immediate energy reserve. The major drawback of this energy system is that it cannot supply energy for more than thirty seconds, because, like ATP, we cannot store much PCr in the muscles. So if we are to continue exercise, we have to shift into second gear (anaerobic glycolysis) and use a very important carbohydrate called glucose for fuel.

The shoulder girdle

This is the name given to the group of bones and muscles that attach the arms to the body and allow it to move. Glenohumeral Joint- back of shoulder below clavicle Humerus-arm Clavicle-collar bone Acromioclavicular Joint-fron of shoulder

Psyiology of bone

This process, called remodeling, occurs at the microscopic level primarily among cells called osteoclasts and osteoblasts. The latter form new bone along the inside edge of the bone's cortex - the bone's outer surface. Other components of bone should be understood. These include water (20% of the weight of a bone), collagen and minerals such as calcium, phosphorus and magnesium which provide a reservoir for optimal chemical function of the body. Red marrow is active in red blood cell formation (a process called hematopoiesis). Osteoblasts and osteoclasts are the most important cells to remember when training Soldiers whose bones are at risk for overuse. It is important to know that bone is continuously remodeling in order to react to stress placed on it. This process is protective and is referred to as Wolff's Law - bone reacts in direct proportion to the stress placed on it to prevent bone stress injury - and is also crucial in the healing of fractured bone.

Circumference Measurements (2 of 3)

Three measurements are taken to improve reliability and lessen the assumption of repeated measurement readings. Take all measurements three times in sets. A complete set for a male Soldier is defined as one neck and one abdomen (not three neck followed by three abdomen). A complete set for a female Soldier is defined as one neck, one waist, and one hip ( not three neck, followed by three waist, followed by three hip). Record each measurement to the nearest 1/2 inch, rounding in the manner specific to the site (up for the neck; down for the abdomen, waist, and hips). If any of the three measurements differ by more than one inch from the other two, take an additional measurement.

Why are Tibia Stress Fractures hard to diagnose?

Tibia Stress Fractures can not be detected with just an X-ray. A Soldier must have a bone scan to detect increased metabolic activity in the bone. The pain a Soldier may feel at the onset of a Tibia Stress Fracture can be described as "crescendo pain", meaning that the pain builds up gradually while performing certain activities, like running. What may begin as a minor annoyance can lead to throbbing pain if not treated. While treatment can include activity modification, many times a Tibia Stress Fracture has to be surgically remedied, making this a high-risk injury.

Optimal physical performance depends on a balance of sleep, activity and nutrition. The refueling interval is an example of:

Timing food intake around activity

Adenosine Triphosphate (ATP) (2 of 2)

To be able to exercise for long periods of time, a constant supply of ATP must be available. Small amounts of ATP are stored in the muscle, but will supply energy for only a few seconds of exercise. Because we are not able to store large quantities of ATP, we must constantly remake it from reserve fuel sources. ADP and Pi can be recombined to form ATP by adding energy from the breakdown of fuel sources such as carbohydrates, fats and protein (as an emergency source).

Aerobic vs. Anaerobic

Too often we simplify anything that does not take place in the gym as "cardio." This is not a good enough label for endurance activities. They fall along a spectrum of training that recruits both aerobic and anaerobic energy systems. The system used depends on the frequency, intensity, time and type of training, and a variety of these components must be used in order to FULLY prepare Soldiers for the Warrior Tasks and Battle Drills (WTBDs). This cannot be achieved with just aerobic training -long distance runs - or anaerobic gym work - extreme calisthenic and resistance exercising.

Train to standard

Training must conform to the Army doctrine. Doctrinal manuals provide leaders correct procedures and principles in order to conduct training properly. When units are cross-attached, these manuals provide common doctrine and standard operational methods to permit rapid adjustment on the battlefield.

Beta Oxidation (Fat Metabolism) (1 of 2)

Triglyceride - fat is stored in the body in the form of triglycerides, which contain one glycerol molecule and three fatty acid molecules bound to it. Fatty Acid - is a long molecule formed mostly of carbon and hydrogen molecules Products: ATP, lactic acid, carbon dioxide, water

DoD 1308.3 policy specifies that the military services shall develop and maintain physical fitness programs through the testing of personnel, regardless of age, for fitness based upon service- appropriate standards?

True

DCoS, G-1 has the responsibility of the Army Body Composition Program?

True:AR 350-1, Chapter 2, Paragraph 2-7, c

CD 2

Turn and lunge supine bycicle half jack] swimmer 8 count pushup

Overweight or obesity increases the risk of: (check all that apply)

Type 2 diabetes Heart disease of stroke Certain types of cancer Sleep apnea

Who is expected to counsel Soldiers and take appropriate actions to correct deficiencies for all Soldiers failing the APFT and/or body fat standards at institutional training?

Unit Commanders/Command Sergeants Major

Measurement FactorsMeasurement Factors2

Unit commanders will require that designated personnel have hands-on training and read the instructions regarding technique and location and practice before official determinations are made. Two members of the unit will be utilized in the taking of measurements, one to place the tape measure and determine measurements, the other to assure proper placement and tension of the tape, as well as to record the measurement on the worksheet (DA Form 5500 (Body Fat Content Worksheet (Male) and DA Form 5501 (Body Fat Content Worksheet (Female)). The individual taking the measurements will be of the same sex as the Soldier being measured; the individual who assists the measurer and does the recording may be of either sex. The two will work with the Soldier between them so the tape is clearly visible from all sides. Take all circumference measurements three times and record them to the nearest 1⁄2 inch. If any one of the three closest measurements differs by more than 1 inch from the other two, take an additional measurement and compute a mathematical average of the three measurements with the least difference to the nearest 1⁄2 inch and record this value. When measuring circumferences, compression of the soft tissue requires constant attention. The tape will be applied so it makes contact with the skin and conforms to the body surface being measured. It will not compress the underlying soft tissues. However, the hip circumference measurement requires more firm pressure to compress the authorized physical fitness uniform trunks. All measurements are made in the horizontal plane (parallel to the floor), unless indicated otherwise.

OTS Adaptations to Exercise

VO2 Max is the "gold standard" for measuring aerobic fitness. It is the maximum volume of O2 consumed per kg of body weight. Regular participation in exercise, especially aerobic activities, will have a positive effect on the Oxygen Transport System (OTS) by increasing VO2 Max through improvement in the following areas: •Increase in lung efficiency and capacity (breathe better) •Increase in cardiac output (SV - heart pumps more blood per beat) •Increase in working muscles' capacities to use oxygen for energy (a-v O2 difference)

Some vitamins dissolve in water and in some in fat. Some examples of fat- soluble vitamins include:

Vitamin A, E, K and D

Water-Soluble Vitamins

Vitamin C plays a role in many biological processes. You need it for the production of collagen—that is, for healthy skin and joints and for wounds to heal. It helps your immune system function better and helps your body absorb iron. You get vitamin C from sources such as citrus fruits, tomatoes, berries, and broccoli. Because of its role in immune function, many believe that taking large doses of vitamin C can prevent colds. There's very little evidence to support this, and taking megadoses of more than 2000mg daily will usually lead to diarrhea.

DA PAM 670-1,

When the physical fitness badge is worn, it is sewn on the upper left front side of the IPFU T-shirt. On the IPFU running jacket, the insignia is sewn centered and 1/2 inch above the word "Army." See AR 600-8-22 for criteria for wearing the physical fitness badge

Requirement to Determine Body Fat Composition

Weigh-ins and circumference measurements will be conducted by unit personnel monthly (or during unit assemblies for ARNG and USAR personnel) to measure progress. A body fat evaluation may also be done by unit personnel to assist in measuring progress. Screening table weight will not be used to remove Soldiers from the weight control program. Suspension of favorable personnel actions will be documented and lifted when the Soldier is removed from the ABCP

The Strength Continuum

What is strength defined as? The ability to overcome resistance. Absolute Muscular Strength - the capacity of a muscle/muscle group to exert a force against a maximal resistance. This can be measured by performing a one-repetition maximum (1RM) lift with exercises such as: bench press, squat, dead lift, leg press or power clean. Muscular Endurance - the capacity of a muscle or muscle group to exert a force repeatedly or to hold a fixed or static contraction over a period of time. This may be measured a number of ways (i.e. timed push-ups, sit-ups, pull-ups or foot marching under load).

Strength Training Specificity (2 of 3)

When athletes train year-round, they may utilize all five periodization cycles. Since every day could be 'game day' for the Soldier, most of the PRT sessions in strength and mobility are geared towards hypertrophy and endurance, basic strength, and maintenance. Very seldom are Soldiers able to focus their training program solely on strength/power and peaking cycles. Hypertrophy and Endurance •Intensity - 67-85% of 1RM •Volume - (3-5 sets x 6-12 reps) Muscular Endurance: •Intensity - <67% of 1RM •Volume - (3-5 sets x >12 reps) Basic Strength •Intensity - 75-85% of 1RM •Volume - (2-4 sets x 3-5 reps) Strength/Power •Intensity - >85% of 1RM •Volume - (3-5 sets x 1-2 reps)

Strength Training Specificity (1 of 3)

When developing a strength training program, you must first identify goals. A periodization model of training consists of five areas of specificity of training that may be performed sequentially or targeted individually for specific goals. PRT sessions are focused primarily on three of these: Hypertrophy and Endurance Maintenance, Basic Strength and Maintenance. They are easily adapted for most Soldiers to specifically train for Warrior Tasks and Battle Drills (WTBDs). If there was unlimited time and adequate training facilities and trainers, all five cycles of training could be employed.

Minerals

When minerals are dissolved in water, they all become electrolytes, but we usually refer only to sodium, chloride, and potassium as "electrolytes." Magnesium(Mg) Sodium(Na) Zinc(Zn) Calcium(Ca) Copper(Cu) Iron(Fe) Potassium(K) Phosphorus(P)

Endurance Training Machines

When using Endurance Training Machines (ETMs) there are four primary variables to consider: exercise mode, training frequency, exercise duration and training intensity.

Glycogen

When your body breaks carbohydrates down, the end product is glucose. This is your body's preferred fuel. When we talk about blood "sugar," we're actually talking about blood "glucose." The glucose in a meal is for immediate use by your body - all your cells need glucose, especially those in the brain and muscles. A small amount of the glucose from a meal is converted to glycogen and is stored in the liver and muscles. During the periods between meals, the glycogen in your liver can be converted back to glucose and released into the blood stream for energy. But the glycogen in your muscles is for "local use only." That means it can be converted to glucose and used by the muscles but it can't get back into the blood stream. Stored glycogen is the primary source of energy for your muscles and brain during prolonged activities. Prolonged exercise and poor diet can deplete glycogen, leading to fatigue. It's important, then, to restore your glycogen as quickly as possible. And remember, if you eat more carbohydrates than your body needs for immediate use or for glycogen stores, it is converted and stored as fat.

Beta Oxidation (Fat Metabolism) (2 of 2)

While proteins are highly important nutrients, they are spared as energy producers for the most part. They play essential regulatory and structural roles, working to grow and repair tissue. Fats are an important source of fuel, using oxygen to produce large amounts of ATP for long-term, endurance activities. During steady state exercise, oxygen is present at the rate needed to produce ATP utilizing fats. Many ATP are produced utilizing fats, but it does require oxygen and more time. While proteins are highly important nutrients, they are spared as energy producers for the most part. They play essential regulatory and structural roles, working to grow and repair tissue. Only in emergency situations will proteins be used for energy.

CD 3

Y squat single leg deadlift side to side knee lifts front kick alt toe touch tuck jump straddle run half squat laterals frog jump alternate 1/4 turn jump alternate stagger squat jump

Fat-Soluble Vitamins

You can get Vitamin A from liver, fortified milk, and red and orange fruits and vegetables; it plays a role in vision, reproduction, and skin health. Vitamin D is found in salmon, eggs, and fortified milk; you need it for bone health and many other roles in your body. The fat-soluble vitamins can be stored in your body, primarily in your liver, For this reason, they can be toxic if you take too much. We typically only get concerned about taking in too much of these vitamins when people are taking them in supplement form. It's hard (but not impossible) to get too much from the diet. Vitamin E comes from nuts, seeds, and oils, and it plays a role in immunity and heart health Vitamin K is found in green leafy vegetables such as kale, spinach, or collards. You need it so your blood will clot properly.

Water Replenishment

Your body gets rid of water in urine faster than it can absorb the water you drink. Not only that, but after exercise your body temperature and rate of respiration remain high for a short time. Your body needs extra water to compensate for what it lost through respiration and cooling. So, you need to take in about 25 - 50% more than you lost. DON'T guzzle it all down at once. Doing so puts you at risk for a life- threatening condition called hyponatremia where you have TOO much fluid. Rather, spread it out through your day. Current guidelines recommend no more than 1.5 quarts hourly and 12 quarts daily, regardless of heat category or work levels. Sodium is found mostly in the body fluids outside the cells. You also have sodium inside your cells. When you drink a lot of water very quickly after large sweat losses, the concentration of sodium in the fluids outside cells drops and water moves into the cells -- it always follows the higher concentration of sodium. This causes the cells to swell with too much water. Although most cells can handle this swelling, brain cells cannot. Brain swelling causes most of the symptoms of hyponatremia like confusion, headache, weakness, vomiting, and even loss of consciousness and coma.

Artery

a blood vessel that conveys blood from the heart to any part of the body.

Diabetes

a disorder of carbohydrate metabolism, usually occurring in genetically predisposed individuals, characterized by inadequate production or utilization of insulin and resulting in excessive amounts of glucose in the blood and urine, excessive thirst, weight loss, and in some cases progressive destruction of small blood vessels leading to such complications as infections and gangrene of the limbs or blindness.

Blood

a fluid that is also a type of connective tissue. It is composed of blood cells and an aqueous fluid known as plasma. Two major functions of the blood include transporting substances to and from our cells and providing immunity and protection against infectious agents such as bacteria and viruses. Blood is a component of the cardiovascular system. It is circulated through the body via the heart and blood vessels.

Abduction(middle)

a movement which draws a limb out to the side, away from the median sagittal plane of the body.

Sesamoids

a shape classification of bones within the Skeletal system. These bones are usually small pea-sized bones or smaller embedded within tendons. One exception is the Patella (knee cap) which is a large sesamoid bone embedded in the quadriceps tendon. Sesamoid bones are also found in the foot

Fasciculi

a small bundle of muscle, tendon, or nerve fibers wrapped by a layer of connective tissue called the perimysium (muscle) or perineurium (nerve fiber). The arrangement of fasciculi in a muscle is correlated with the power of the muscle and its range of motion.

AR 600-63 Chapter 5,Paragraph 6 (nutrition)

a. Good nutrition. Good nutrition and healthful eating are crucial elements for ensuring Soldier readiness and peak performance. Good nutrition is also important for promoting health and reducing chronic disease. Good health involves balancing proper eating habits with physical fitness and activity from an early age to ensure healthy lifestyle habits are inherently prioritized. The CHPC will recommend, coordinate, and ensure the integration of nutrition education programs for units, Soldiers, Family members, and Army civilians in their area of responsibility. b. Registered dietician. The RD is the consultant and nutrition expert for the MTF commander and the installation commander, and the RD is the food and nutrition expert for healthy lifestyle habits throughout the life cycle. c. Nutrition care specialists. The nutrition care specialist assists in the supervision of medical nutrition care operations to include preparing, cooking, and serving food for regular and modified diets in field and fixed hospitals. Nutrition care specialists work under the supervision of the RD.

Fats

are derivatives of fatty acids and glycerol. They are used in both structural and metabolic functions of life, and are typically insoluble in water

Dietary Guidelines for Americans

are issued every 5 years by the USDA and the Department of Health and Human Services. They provide advice about consuming fewer calories, making informed food choices, and being physically active in order to achieve a healthy weight, reduce risk of disease, and promote overall health.

Proteins

are large molecules that consist of amino acids. Proteins are highly diverse in their functions and are differentiated from each other by their unique amino acid sequences.

The Dietary Reference Intakes (DRIs)

are nutrient reference values developed by the Institute of Medicine of The National Academies. They are intended to serve as a guide for good nutrition and provide the scientific basis for the development of food guidelines in both the United States and Canada. These nutrient reference values are specified on the basis of age, gender and lifestage and cover more than 40 nutrient substances.

agonists

are prime movers that provide movement. In this example, our agonist is the bicep causing the elbow to bend.

Intercostal Muscle

are several groups of muscles that run between the ribs, and help form and move the chest wall. The intercostal muscles are mainly involved in the mechanical aspect of breathing. These muscles help expand and shrink the size of the chest cavity when you breathe

The Acceptable Macronutrient Distribution Ranges (AMDR)

are suggested ranges of optimal intakes for carbohydrates, protein, and fats that are sufficient to prevent deficiency and reduce risk of disease. Keep in mind that as we discuss the recommended ranges of intakes today, these ranges are based on the AMDRs

The Estimated Average Requirements (EAR)

are the average daily nutrient intake goals estimated to meet the requirements of half of all healthy people. They differ depending on life stage and gender. It's simply an average

Tolerable Upper Intake Levels

are the highest daily nutrient intake levels that pose no risk of toxicity. Many vitamins and minerals can be toxic when consumed in excess. For example, vitamin A can cause liver damage in high amounts so a UL has been established for this essential nutrient

Adequate Intakes

are the recommended daily nutrient intakes of healthy people in a particular life stage or gender that is considered adequate. These levels are set when there isn't enough scientific evidence to make a conclusive recommendation. For example, the IOM recommends an adequate intake level of one type of omega-3 fatty acids - ALA - of 1.6 grams/day for men and 1.1 grams/day for women.

Synergist

assist prime movers and/or act as stabilizers. The brachialis muscle (displayed to the right) is synergistic for the bicep.

Actin

backbone of the filament with binding sites for myosin

What is the sequence of events that enable a muscle to move? Drag/drop the numbers in the correct sequence.

brain fires a message abd stimulates the muscle. Calcium is released to form a cross bridge between actin and myosin Energy from ATP causes muscle to contract from end to end

3 types of muscle contractions

concentric, eccentric, isometric

Neuromuscular Junction

connects the nervous system to the muscular system through synapses between nerve fibers and muscle fibers.

fast twitch fibe

contract fast, fatigue fast Fast Oxidative Glycolytic (FOG) fibers are used to run and Fast Glycolytic (FG) fibers to sprint. When the nervous system commands a motor unit to contract, all fibers respond together. In fact, the way the nervous system uses muscle fibers (for short, intense effort or long-duration effort) seems to indicate their characteristics.

slow twitch fiber

contract slow, fatigue slower Slow Oxidative (SO) fibers are recruited to walk or jog. They have a rich capillary supply (where blood containing oxygen and nutrients are exchanged for carbon dioxide and water) and well supplied with internal chemistry required for long-duration endurance activities.

Coronary Arteries

either of two arteries that originate in the aorta and supply the heart muscle with blood.

There are six nutrients required to keep our energy in balance. Which one generates the most energy per gram?

fat

Intensity, duration, state of training and diet are all factors that influence the use of ______ and ______.

fats and carbohydrates

IT Band Syndrome, or Iliotibial band syndrome

is a common injury to the knee generally associated with running, cycling, hiking or weight-lifting (especially squats).

Pyruvic acid

is a molecule made from glucose through glycolysis. It can be converted back to glucose, or further broken down when oxygen is present in the Krebs Cycle to form ATP

Phosphocreatine (PCr)

is a phosphorylated creatine molecule that acts as reserve of high energy phosphates that can be rapidly mobilized

Beta-oxidation

is a process where fatty acid molecules are split to generate molecules that can be used by the Krebs Cycle. This process essentially allows the use of fats as an energy source.

Lactic acid

is a product of Glycolysis that accumulates in muscle tissue during exercise because it is generated faster than tissues can remove it. This build up can result in the termination of Glycolysis and can lead to fatigue. .

Motor Nerve

is an element of the central nervous system that extends outside of the CNS to control muscles

Oxygen

is utilized by the human body to convert products of Glycolysis and the Krebs Cycle to usable sources of energy such as ATP

Maximum Allowable Percent Body Fat Standards

male female 17-20 22% 30% 21-27 24% 32% 28-39 26% 34% 40+ 28% 36% more stringent Department of Defense goal, which is 18 percent body fat for males and 26 percent body fat for females.

Posterior(extension)

movement backwards or behind the body

flexion(front)

movement of the joint that usually causes the body part to move to the front of the body. one exception is knee flexion which causes the lower leg to move behind the body.

integration

multiple training activities to achieve balance and appropriate recovery between activities in the PRT program.

Antagonists

muscles that can oppose the movement of another muscle, but usually relax in order to allow the movement to occur. The tricep relaxes to allow the bicep to flex the elbow. If the tricep contracted it would prevent the bicep from moving towards the elbow.

The Institute of Medicine (IOM)

of the National Academies of Sciences is an independent, nonprofit organization that works outside of government to provide unbiased and authoritative advice to decision makers and the public. The IOM asks and answers the nation's most pressing questions about health and health care.

PRT principles

percision, progression, and integration

_____ helps develop motor patterns and muscle memory, helping to make skillful movement a habit and automatic.

practice

Sternocleidomastoid (Muscles of the Neck)

responsible for flexion and lateral flexion (sidebending) of the head and neck. The sternocleidomastoid originates on the: • Mastoid process of the head behind the ear • Medial clavical and proximal sternum. Injury occurs when the the Sternocleidomastoid resists neck extension and rotation. It is strained or torn due to eccentric load. Whiplash is an example of a Sternocleidomastoid injury.

Endomysium

surrounds each muscle fiber (cell).

Perimysium

surrounds muscle bundles (fasciculi).

Contributing Risk Factors

stress-Some scientists have noted a relationship between coronary heart disease risk and stress in a person's life, their health behaviors and socioeconomic status. Stress may affect other risk factors. For example, people under stress may overeat, start smoking or smoke more than they normally would. Drinking too much alcohol may: •Raise blood pressure •Cause heart failure •Lead to stroke •Contribute to high triglycerides •Contribute to cancer and other diseases •Produce irregular heartbeats •Contribute to obesity •Contribute to suicide and accidents If you drink, limit your consumption to no more than two drinks per day for men and no more than one for women

percision

strict adherence to optimal execution standards for PRT activities.

progression

systematic increase in the intensity, duration, volume and difficulty of PRT activities.

Guerrilla Drill

the Guerrilla Drill (GD) performed in the sustaining phase, consists of dynamic exercises that develop leg power and functional mobility. The emphasis is on improving combative techniques and the ability to carry/evacuate another Soldier. When the Soldiers can precisely execute each exercise and carry, the drill is performed continuously for 1-3 sets. All movement in the carry position is performed at quick time. Each exercise and carry must be taught and demonstrated before Soldiers try to perform the drill. When teaching and demonstrating the GD, use the extended rectangular formation (covered). The drill is always performed in its entirety in the order listed.

Bone stress injuries are a result of:

the bone's inability to adapt to an unaccustomed repeated stress

Recommended Dietary Allowances (RDA)

the daily nutrient intake goals estimated to meet the requirements of almost all healthy people, again based on life stage and gender. For example, the RDA for a particular nutrient for a 13-year-old boy might be very different from those for a 25-year-old pregnant woman.

Adenosine triphosphate (ATP)

the energy currency in the body. Small amounts are stored in the skeletal muscles, but most must be continuously be produced, broken down and replenished to supply energy for muscle contraction. ATP is made slowly and continuously with a steady supply of oxygen (long-term) and quickly (short-term) without oxygen

Aorta

the main trunk of the arterial system, conveying blood from the left ventricle of the heart to all of the body except the lungs.

Systemic Pump

the pump to the left side of the heart that moves blood throughout the rest of the body at the same time as the right side pumps blood to the lungs and back.

Pulmonary Pump

the pump to the right side of the heart that pumps blood to the lungs and back.

isometric

the quadriceps exerts force but its length remains the same (Wall Squat - held position)

eccentric

the quadriceps exerts force while lengthening (Squat - lowering)

concentric

the quadriceps principal action of exerting force while shortening (Squat - moving upward)

Exercise physiology

the study of the immediate and long-term effects of exercise on the functions of the muscles, organs and systems of the body.

Dietary Reference Intakes (DRI) include 5 sets of recommendations for nutrient intake. Acceptable Macronutrient Distribution Ranges (AMDR) are one of these five and are:

the suggested ranges for carbohydrates, protein and fats that are sufficient to prevent deficiency and reduce disease risk.

Muscles of the Leg

tibial orientation; fibula is always lateral to the tibia; the anterior tibialis muscle sits lateral to the tibia.

purpose of the sustaining phase

to continue physical development and maintain a high level of physical readiness appropriate to duty position and the requirements of the unit's METL as it applies to ARFORGEN.

purpose of the toughening phase

to develop foundational fitness and fundamental movement skills. Toughening phase occurs during initial entry training: BCT, OSUT, (red/white/blue phases and BOLC A).

purpose of the initial conditioning phase

to establish a safe starting point for people considering the Army. This includes those individuals enrolled in the Army's Future Soldier Program and in the Reserve Officer Training Corps (ROTC).

Purpose of the reconditioning program

to restore physical fitness levels that enable Soldiers with a physical profile to re-enter the toughening or sustaining phase safely, and then progress to their previous levels of conditioning.

Krebs Cycle

uses precursors from Glycolysis to generate a small amount ATP as well as other "currency" products that are fed into the Electron Transport System to be "cashed in" for ATP.

Dietary supplements are defined as any product containing one or more dietary ingredients intended to supplement the diet, including:

vitamin and mineral pills electrolyte drinks energy bars protein powders

Adults need at least:

•2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and •muscle-strength activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). or - Activity Set 2 •1 hour and 15 minutes (75 minutes) of vigorous- intensity aerobic activity (i.e., jogging or running every week and •muscle-strength activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). or - Activity Set 3 •An equivalent mix of moderate- and vigorous-intensity aerobic activity and •Muscle-strength activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Enrollment in the Army Body Composition Program

•Active Army and RC Soldiers who exceed body fat standards in Appendix B will be enrolled in the unit ABCP. •Enrollment in the ABCP starts on the day that the Soldier is notified by the unit commander (or designee) that he or she has been entered in the program. •While enrolled, Soldiers will be provided exercise guidance by the MFT or unit fitness training. •NCO IAW FM 7-22. •Nutrition counseling will be provided by a registered dietitian (or health care provider) and assistance in behavioral modification to assist in meeting ABCP standards. •Initial entry Soldiers who exceed body fat standards after 180 days from date of entry to active service will be entered in the ABCP and flagged under the provisions of AR 600-8-2 by the unit commander.

The Army Nutrition Problem(facts)

•Active Duty diagnosis of overweight/obesity has jumped 47% since 2006. •Obesity/overweight diagnoses are associated with a shorter length of service. •Nearly two thirds of adult family members and retirees are identified as overweight or obese. •86% of retirees are classified as overweight or obese. •18.9% of DoD dependent adolescents are obese. •15% of DoD children eat fast food >3 or more times weekly. •$1.1 billion estimated annual cost to TRICARE

Nutritious Diet

•Adequacy: means that all of the essential nutrients and calories are supplied in sufficient amounts. •Balance: means your diet is not dominated by any one nutrient. •Color: signifies that you are getting enough fruits and vegetables in a variety of colors. •Moderation: means that you aren't consuming too much of any one food or nutrient. Characteristics of a Nutritious Diet: -According to the Dietary Guidelines, foods should be nutrient dense. This means that the foods in your diet are high in nutrient content and low in calories. -Caloric control means that your intake equals your expenditure. In other words, you have "energy balance."

The DoD Physical Fitness and Body Fat Program consists of the following sub-components:

•Aerobic capacity •Muscular strength •Muscular endurance •Body fat composition

Aerobic vs. Anaerobic (2 of 2)

•Aerobic endurance is developed by performing low to moderate intensity activities for a long duration. •Anaerobic endurance is developed by performing high-intensity activities for a short duration, resting and then repeating the sequence.

The physical readiness training policy applies Army- wide. It includes:

•All Soldiers •Functional Branches •Units •Operating agencies

AR 350-1 & ALARACT 067/2012

•All Soldiers attending institutional training courses are expected to meet the physical fitness standards of this regulation and body fat standards in accordance with AR 600-9 •Soldiers flagged for Army Physical Fitness Test (APFT) failure or body fat composition will not be selected, scheduled, or attend institutional training. •Soldiers attending PME beyond IMT that are 60 days or longer will be administered the APFT as a course requirement •PME courses less than 60 days will not administer an APFT •Proponents of functional training courses may require an APFT as either and entrance or graduation requirement, regardless of their length •One retest is allowed - it will be administered no earlier than seven days after the initial APFT failure. •Soldiers who fail to meet the APFT standards during institutional training will be considered an academic course graduate, but item 11C of their DA Form 1059 will be marked "Marginally Achieved Course Standards" and item 14 will be marked "Failed to Meet APFT Standards •Soldiers who fail to achieve course standards are not eligible to enroll in any PME courses for 6 months after their dismissal. The 6-month waiting period begins on the day after the DA Form 1059 is signed. •Soldiers who fail to achieve course standards a second time are not eligible to enroll in any PME courses for 1 year after the second failure.

Temporary Medical Condition

•All Soldiers found to exceed the allowable body fat standard will have a DA Form 268 initiated and be enrolled in the ABCP. •Soldiers found to have a temporary medical condition that directly causes weight gain or prevents weight or body fat loss will have up to 6 months from the initial medical evaluation date to undergo treatment to resolve the medical condition. •The medical specialty physician may extend the time period up to 12 months if it is determined more time is needed to resolve the medical condition. During this time, the Soldier will participate in the ABCP, to include initiation of a DA Form 268, nutrition counseling, and monthly body fat assessment, but will not be penalized for failing to show progress. However, if the Soldier meets the body fat standard during this timeframe, he or she will be removed from the ABCP. •The provisions of this paragraph are not applicable to medical conditions or injuries based solely on a prescribed reduction in physical activity. The inability to exercise does not directly cause weight gain. Health care personnel will advise Soldiers to modify caloric intake when reduced physical activity is necessary as part of a treatment plan. •Once the medical condition is resolved, or 6 months (not to exceed 12 months), whichever occurs first, from the date of the medical evaluation, and if the Soldier still exceeds the body fat standard, he or she will continue participating in the ABCP but will be required to show satisfactory progress. Health care providers will forward to the Soldier's commander an updated memorandum stating the effective date that the Soldier's temporary medical condition is resolved. • If the Soldier is unable to show satisfactory progress in accordance with paragraph 3-9b, the Soldier will be subject to separation.

APFT alternate events(age 60 and 55)

•An APFT using an alternate aerobic event is defined as pushups, sit-ups and an alternate aerobic event (2.5-mile- walk test, 800-yard-swim test, 6.2-mile-stationary bicycle ergometer test or 6.2 mile bicycle test on a conventional bicycle) per FM 7-22, Appendix A. •Soldiers must earn at least 60 points on the push-up and the sit-up events. Soldiers must also complete the alternate event in a time equal to or less than the time for his/her age group as listed in FM 7-22 •Soldiers 55 years of age and older have the option of taking the three-event APFT or the alternate APFT •Soldiers age 60 and older have the option of not taking the APFT; however, they must maintain a personal physical fitness program approved by a physician and remain within Army height and weight standards

What is a Bone Stress Injury?

•An injury to the bone that is caused by its inability to adapt to an unaccustomed repeated stress •Rebuilding process within the bone is unable to keep up with the breaking down process •Often related to impact through the bone, but can also be related to muscles pulling repeatedly on the bone in a specific location Stress reaction-An irritation of the soft tissue that covers the bone (periosteum) as well as microscopic fractures in the bone structure, causing pain and weakening of the bone in a specific area. One example of a stress reaction of the shin bone (tibia) is often called shin splints. Stress Fracture -An actual break (fracture) in the hard part of the bone (cortex) that can become a completed fracture of the entire bone if not managed properly.

Male Circumference Measurement Sites

•Anatomical landmark is below the larynx at a point perpendicular to the long axis of the neck. •Measurements are taken with the Soldier standing; arms located at the side; looking straight ahead with shoulders down; not hunched. •Tape line height should be the same front and back. •Shoulder and neck muscles are not involved in the measurement. •Round measurement up to the nearest 1/2 inch. Abdomen •Anatomical landmark is the navel, level and parallel to the floor. •Measurements are taken with the Soldier standing; arms at the side. •Record measurement at the end of a normal, relaxed exhalation. •Round measurement down to the nearest 1/2 inch.

Monitoring Soldier Progress in the ABCP

•Approximately every 30 days (or during unit assemblies for RC not on active duty), commanders will conduct a monthly ABCP assessment to measure Soldier progress. Results will be annotated on DA Form 5500 or DA Form 5501. •During monthly assessments, every Soldier enrolled in the ABCP will be weighed and have a body fat assessment conducted in order to document weight and fat loss progress. •A monthly loss of either 3 to 8 pounds or 1 percent body fat are both considered to be safely attainable goals that enable Soldiers to lose excess body fat and meet the body fat standards. •Soldiers that meet either of these goals are considered to be making satisfactory progress in the ABCP. •When necessary, commanders and supervisors will provide additional support, guidance, and resources to enhance Soldier's success. This may include time to participate in ongoing nutritional counseling or weight loss programs as prescribed by the dietitian or health care provider. Helpful tips for commanders and supervisors are located in AR 600-9, Appendix C.

AC and RC Soldiers not on Active Duty (4 of 5)

•Are enrolled in the ABCP effective immediately. While enrolled they: •Must read the USAPHC TG 358 within 14 days of enrollment. An appointment with a dietitian is optional at the Soldier's own expense. •Must complete and return their Soldier Action Plan to the commander prior to the conclusion of the first training period after being notified of enrollment in the ABCP. •Must participate in unit monthly ABCP assessments to document their progress. •Must meet the body fat standard in order to be released from the ABCP. •Must demonstrate satisfactory progress, as defined in paragraph 3-9b, while enrolled in the ABCP and under- stand that failure to do so will result in bar to reenlistment, initiation of separation proceedings, or a transfer into the IRR. •May request a medical examination if there is reason to believe that there is an underlying medical condition that may directly contribute to weight gain or prevent weight or body fat loss. This exam is at the Soldier's own expense

The Army Nutrition Problem(factors)

•Army beneficiaries live in food environments where the easy choice is not necessarily the healthy choice. •Many lack the skills, knowledge, motivation and resources to consistently make nutritional choices that support stamina.

Health care personnel will:

•Assist commanders and supervisors in ensuring that individuals who exceed body fat standards receive weight control counseling from a registered dietician, if available. If a registered dietician is not available, weight reduction counseling may be provided by a health care provider, to include nurse practitioner, physician's assistant, or medical doctor. •Identify those who have a pathological condition requiring treatment. •Evaluate Soldiers who exceed body fat standards IAW this regulation. •Advise Soldiers that various medical conditions, environmental conditions, functional limitations, (temporary or permanent physical profiles) and/or medications may contribute to weight gain, however the soldiers are still required to meet the body fat standard established in this regulation. The DCS, G-1 is the waiver approval authority, see AR 600-9, paragraph 3-17 for special considerations. •Refer for appropriate nutrition and exercise counseling, if indicated. •At the request of the commander, provide education and information to Soldiers on healthy eating behaviors.

Purpose & Objective

•Assist in establishing and maintaining: - Operational Readiness - Physical Fitness - Health - Professional Military Appearance - IAW AR 670-1 - Establish body fat standards - Provide procedures by which personnel are counseled to assist in meeting ABCP standards

Types of PRT Programs

•Basic military skills - foot marching, running, swimming, jumping, vaulting, climbing, crawling, lifting and load carrying. •Survivability is often dependent upon maneuverability and mental alertness. •Intangible benefits include teamwork, aggressiveness, confidence, resourcefulness, a will to win, discipline and adaptability. •Physical resilience is also a gained attribute

Heart Function

•Blood returns from the body (with carbon dioxide and very little oxygen), entering the right upper chamber of the heart (atrium) via the superior and inferior vena cava. •After the tricuspid valve allows passage to the right lower chamber (ventricle) the blood exits the heart through the pulmonary arteries, with each beat, moving to the lungs to pick up oxygen and dump off carbon dioxide •Blood re-enters the heart via the pulmonary veins through the left atrium. •After the mitral valve allows passage to the left lower chamber (ventricle) the oxygenated blood exits the heart through the aorta, with each beat, delivering blood to the rest of the body

Measurement Factors

•Circumference-based tape measurement is the only approved Army measurement technique (ALARACT 248/2010). •Circumference measurements are accomplished by commander or designee. •Designees require hands-on training, practice and must read Appendix B prior to conducting circumference measurements. •Two unit members required to conduct measurements. Although circumferences may be looked upon by untrained personnel as easy measures, they can give erroneous results if proper precautions are not followed. The individual taking the measurements must have a thorough understanding of the appropriate body landmarks and measurement techniques.

AC and RC Soldiers on Active Duty (2 of 5)

•Enrolled in the ABCP effective immediately. While enrolled they: •Must read the online U.S. Army Public Health Command (USAPHC) Technical Guide (TG) 358 within 14 days of enrollment and schedule an appointment with a dietitian or health care provider. •Must complete and return their Soldier Action Plan to the commander within 14 days of the notification counseling. •Are required to meet with a dietitian or health care provider within 30 days of enrollment in the ABCP, bring a copy of the commander's request for nutrition counseling and their Soldier Action Plan to the dietitian for review, and provide the commander a memorandum signed by the dietitian or health care provider verifying that the nutritional counseling took place. •Must participate in unit monthly ABCP assessments to document their progress. •Must meet the body fat standard in order to be released from the ABCP. •Must demonstrate satisfactory progress, while enrolled in the ABCP and under-stand that failure to do so will result in bar to reenlistment or initiation of separation proceedings. •May request a medical examination if there is reason to believe that there is an underlying medical condition that may be the direct cause of weight gain or the direct cause of the inability to lose weight or body fat. •Must acknowledge enrollment in the ABCP by memorandum to the commander within 2 working days of notification of enrollment.

AR 600-63, Chapter 5 addresses the following:

•Fitness and Health Program •Injury Prevention •Ergonomics •Oral health •Nutrition •Weight Management Critical components of physical fitness related to Soldier performance are muscular strength and endurance; aerobic and anaerobic conditioning and endurance; mobility (agility, balance, coordination, flexibility, posture, power, speed, and stability); body composition; and a healthy lifestyle. Soldiers who are overweight or obese increase their risk for type 2 diabetes, coronary heart disease, high blood pressure, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems, and some types of cancer.

permanent profiles or extended profiles

•For Soldiers on a permanent profile or an extended temporary profile (more than three months), a record test must include an aerobic event •For example, if a Soldier has a permanent profile for the 2-mile run event and score 70 points in the push-up, 85 points in the sit-up and receives a "GO" for the 2.5 mile Walk, he will receive a score of 155 points in the total score column of the DA Form 705

Medical Evaluations

•Health care personnel will perform a medical evaluation when a Soldier has a medical limitation, is pregnant, or when requested by the unit commander or Soldier. • A medical evaluation is also required for Soldiers being considered for separation because of a failure to make satisfactory progress in the AWCP, or within 6 months of ETS. • Aircraft crewmembers who exceed the body fat standards will be referred to a flight surgeon for possible impact on flight status. • Health care personnel will conduct a thorough medical evaluation to rule out any underlying medical condition (metabolic disorder) that may be a cause for significant weight gain. • If an underlying medical condition cannot be controlled with medication or other medical treatment, the medical professional will refer the Soldier to a medical evaluation board (MEB).

Medical Evaluations

•Health care personnel will prepare any profile associated with the underlying diagnosis IAW AR 40-501, Chapter 7 . •Temporary or permanent profiles will not be granted to exempt Soldiers from the requirement to meet body fat standards; therefore, such profiles will be deemed invalid. •Complete a memorandum to the Soldier's unit commander. •The sample correspondence (Figure 3-1 ) will be completed and retained by the unit commander or supervisor to properly document recommendations and actions taken in each case. •Health care personnel will prescribe treatment to alleviate the condition and return the Soldier to the unit. •A Soldier will have 6-12 months to resolve medical condition, as determined by their physician. •Soldiers will not be permanently exempt because of chronic medical conditions. •Soldier with temporary medical condition will still be enrolled in ABCP, receive nutrition counseling, and monthly body fat assessment, but will not be penalized for lack of progress (3-11 b.). •If Soldier meets standard during this period, Soldier will be removed from ABCP (3-11 b). •Once medical condition is resolved Soldier will remain on ABCP and be required to show satisfactory progress (3-11 d.).

Noncommissioned Officers

•Identify specific tasks that PRT enhances in support of the unit's METL. •Prepare, rehearse and execute PRT. •Evaluate PRT and conduct AARs to provide feedback to the commander. •Senior NCOs train junior NCOs and aid in developing junior officers, ensuring mastery of PRT drills, exercise activities and assessments.

Medical Evaluations

•If the Soldier does not meet medical retention standards of AR 40- 501, Chapter 3, the Soldier will be referred to an MEB/physical evaluation board (PEB). • If the underlying medical condition does not require referral to an MEB/PEB and a Soldier is classified as overweight, these facts will be documented and the Soldier will be entered into the ABCP except as described in paragraph 3-11 b. • Commanders will initiate suspension of favorable personnel actions under AR 600-8-24 Active Army personnel will be hospitalize for treatment if diagnosed with an underlying medical condition. RC personnel will be referred to their personal physicians (at an individual's expense) for further evaluation or treatment. Provide personalized nutritional and exercise counseling based on medical diagnosis. Determine whether an individual's condition is medically disqualifying for continued service (MEB/PEB).

Program failure 2 out of 4

•If the medical evaluation finds no underlying medical condition, then the commander will initiate separation action, bar to reenlistment, or involuntary transfer to the IRR for RC Soldiers in accordance with AR 140-10. • For RC personnel not on active duty only, if the individual has not obtained an evaluation from his or her personal physician under the provisions of paragraph 3-7a(2)(f) and cannot demonstrate that the overweight condition results from an underlying or associated disease process, the individual may be separated under appropriate regulations without further medical evaluation by health care personnel. The commander or supervisor will inform the Soldier, in writing, that a bar to reenlistment, separation action, or a transfer to the IRR is being initiated under the following applicable regulation(s): AR 135-175; AR 135-178; AR 600-8-24 (see eliminations and miscellaneous types of separations); AR 601-280; AR 635-200; AR 140-10; National Guard Regulation (NGR) (AR) 600-5; NGR 600-101; NGR 600-200; or NGR 635-100.

Commanders and supervisors will:

•Implement the ABCP, to include evaluation of the military appearance of all Soldiers under their jurisdiction, and measuring body fat as prescribed in this regulation. •Ensure the continued evaluation of all Soldiers under command or supervision against the body fat standards prescribed in this regulation. •Review monthly suspension of Favorable Personnel Actions Management Report (AAA-095) for all Soldiers who are flagged or have been flagged within the past 36 months for failing to meet body composition standards. •Forward a complete ABCP file (para 3-8) to the gaining unit on each Soldier who conducts a permanent change of station and is flagged for noncompliance with body fat standards

Physically Inactive (2 of 2)

•Inactive adults have a higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers. •Rates of activity and inactivity vary across states and regions •Americans living in the South are more likely to be less physically active than Americans living in the West, Northeast and Midwest regions of the country.

Commanders & Leaders are Responsible for Training

•Incorporate mission command in PRT. •Supervise the planning, preparation, execution and assessment of PRT. •Align PRT with unit/METL requirements in support of unified land operations. •Train to standard IAW FM 7-22. •Assess individual and unit physical readiness IAW FM 7-22. •Provide resources required to execute PRT. •Incorporate Composite Risk Management (CRM). •Ensure training is realistic and performance-oriented. •Ensure training replicates the operational environment as closely as possible.

Function of bone

•It provides a stable foundation for muscle attachments •It protects vital organs •It produces new red blood cells that transport oxygen to muscles

type 2b fast twitch

•Large neuron size, fast conduction velocity, fast contractile speed and high motor unit force •Low oxidative capacity, high glycolyic capacity, low fatigue resistance, contributes to anaerobic performance at high intensity and short duration

type 2a fast twitch

•Large neuron size, fast conduction velocity, fast contractile speed and high motor unit force •Moderately high oxidative capacity, high glycolyic capacity, moderate fatigue resistance, contributes to aerobic performance at high intensity and moderate/intermittent duration

Physically Inactive (1 of 2)

•Less than half (48%) of all adults met the 2008 Physical Activity Guidelines. •Less than 3 in 10 high school students get at least 60 minutes of physical activity every day. •Physical activity can improve health. •People who are physically active tend to live longer and have lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers. •Physical activity can also help with weight control, and may improve academic achievement in students.

AC and RC Soldiers not on Active Duty (5 of 5)

•Must acknowledge enrollment in the ABCP by memorandum to the commander no later than the following MUTA after the notification of enrollment. •Soldier Action Plan. At the next scheduled MUTA following ABCP enrollment notification counseling, Soldiers will respond to the commander with a Soldier Action Plan confirming that they have read USAPHC TG 358. •As a part of the Soldier Action Plan, Soldiers must complete the Army MOVE!23 (http://usaphcapps.amedd.army.mil/move23/register.asp) interactive questionnaire, review the survey results, and record their retrieval code. •The retrieval code is to be recorded in the event the Soldiers choose to review the results with a dietitian or health care provider during a nutrition counseling appointment. •Soldiers have the option to modify their plan while enrolled in the ABCP. •Nutrition counseling is optional at the Soldier's own expense.

Medical Evaluations

•No exemptions for temporary or permanent medical profiles; this includes chronic medical conditions. •Treatment will be prescribed to alleviate the condition and return the Soldier to the unit. •Soldiers with temporary medical condition that causes weight gain or prevents weight loss will have 6-12 months to resolve medical condition. •Commander will document all recommendations and actions taken in each case.

can individuals be punished for meeting commanders unit pt goals?

•Personnel who fail to meet unit goals, may not be punished or disciplined. However, they may be required to participate in special conditioning programs which focus on overcoming a weakness. •commanders will ensure that special conditioning programs do not violate the Army's hazing policy prescribed in AR 600-20 •These programs will not be used to discipline Soldiers who may have attitude problems toward physical exercise.

pregnancy

•Personnel who meet this regulation's standards and become pregnant will be exempt from the standards for the duration of the pregnancy plus the period of 180 days after the pregnancy ends. If, after this period of exemption they are verified to exceed the body fat standard, they will be enrolled in the ABCP, pending approval of a medical doctor that they are fit to participate in the program. •Soldiers who become pregnant while enrolled in the ABCP will remain under the flagging action. •Soldiers entered or re-entered in the ABCP after pregnancy will be considered first-time entries into the program (body fat assessment failure within 36 months of release from ABCP will not apply at that time). •If the Soldier is determined to exceed the body fat standard and is identified to have a temporary underlying medical condition, refer to temporary medical condition for appropriate actions.

The Army Sleep Problem(factors)

•Pervasive Military Culture of: "Suck it up and Drive On" and "Sleep is for the weak" etc. •Leadership lacks understanding of how sleep supports operational effectiveness. •Inadequate (or nonexistent) Sleep logistics (Planning). •Individuals underestimate actual sleep needs or don't know what appropriate sleep regimens look like.

What is the purpose of physical fitness testing?

•Physical readiness testing gives Soldiers an incentive to stay in good physical condition and allows commanders a means of assessing the physical readiness levels of their units. •Following redeployment, Soldiers will be administered a record APFT no earlier than three months for AA and 6 months for RC Soldiers.

Designated unit fitness trainer or training noncommissioned officers will:

•Prescribe proper exercise and fitness techniques according to FM 7-22 to assist Soldiers in meeting and maintaining body fat standards. •Assist commanders in developing programs that establish a physical fitness program IAW FM 7-22.

Master Fitness Trainer will:

•Prescribe proper exercise and fitness techniques, according to FM 7-22, to assist Soldiers in meeting and maintaining body fat standards. •Assist commanders in developing programs that establish a physical fitness program in accordance with FM 7-22. •Train other command designated NCOs in proper height, weight, and body circumference methodology to assess body fat composition.

Medical evaluations will also be performed when:

•Requested by commander •Requested by Soldier •Soldier is being considered for separation •Soldier is within 6 months of ETS after the initiation of a reenlistment bar for failure to make satisfactory progress in ABCP

multi echelon

•Requires detailed planning and coordination by commanders and leaders at each echelon. •Maintains battle focus by linking individual and collective battle tasks with unit METL tasks and within large-scale training event METL tasks. •Habitually train at least two echelons simultaneously on selected METL tasks and require maximum use of allocated resources and available time.

Standards

•Soldiers are required to meet the prescribed body fat standard, as indicated in Appendix B. Soldiers will be screened every 6 months, at a minimum, to ensure compliance with this regulation. •The only authorized method of estimating body fat is the circumference-based tape method outlined in Appendix B. •Commanders are authorized to use the weight for height table (Appendix B) as a screening tool in order to expedite the semi-annual testing process. If Soldiers do not exceed the authorized screening table weight for their age and measured height, no body fat assessment is required. •Commanders have the authority to direct a body fat assessment on any Soldier that they determine does not present a Soldierly appearance, regardless of whether or not the Soldier exceeds the screening table weight for his or her measured height. •Soldiers identified as exceeding the body fat standard will be flagged in accordance with AR 600-8-2 and enrolled in the ABCP. They must meet the body fat standard in this regulation in order to be released from the program.

Exemptions

•Soldiers assigned or attached to a Warrior Transition Unit or Community Based Warrior Transition Unit must meet the body fat standard. Soldiers with special considerations may request a temporary exception to policy. •The following Soldiers are exempt from the requirements of this regulation; however, they must maintain a Soldierly appearance: •Soldiers with major limb loss. Major limb loss is defined as an amputation above the ankle or above the wrist, which includes full hand and/or full foot loss. It does not include partial hand, foot, fingers, or toes. •Soldiers on established continued on active duty and/or continued on active Reserve status. •Pregnant and postpartum Soldiers. See paragraph 3-15. •Soldiers who have undergone prolonged hospitalization for 30 continuous days or greater. See paragraph 3-16. • New recruits. These recruits, regardless of component, will have 180 days from entry to active service to meet the retention body fat standards established in this regulation. Failure to achieve retention body fat standards at 180 days will result in Soldiers being flagged in accordance with AR 600-8-2 and enrolled in the ABCP. •Soldiers that do not meet the criteria above have the option to request a temporary exception to policy.

Restrictions for wear of the IPFU

•Soldiers may not wear the physical fitness uniform for commercial travel. •Personnel may not wear a physical fitness uniform in off-post establishments that primarily sell alcohol. If the off-post establishment sells alcohol and food, Soldiers may not wear a physical fitness uniform if their activities in the establishment center on the drinking of alcohol. •Physical fitness uniform are not considered appropriate for social or official functions off the installation, such as memorial services, funerals, weddings, inaugurals, patriotic ceremonies, and similar functions. •Commanders may further restrict wear of the physical fitness uniform IAW paragraph 2-6c. •The physical fitness uniform is not appropriate for parades, reviews, and ceremonies.

failure to take APFT, or pass

•Soldiers who fail a record APFT for the first time or fail to take a record APFT within the required period will be flagged in accordance with AR 600-8-2 •In the event of a record test failure, commanders may allow Soldiers to retake the test as soon as the Soldier and the commander feel the Soldier is ready •Soldiers without a medical profile will be retested no later than 90 days following the initial APFT failure •Reserve component Soldiers not on active duty and without a medical profile will be tested no later than 180 days following the initial APFT failure. •Personnel who initially fail the CVSP and are subsequently cleared will have no more than 179 days of conditioning before retaking a record APFT

The objective of PRT is to enhance combat readiness and leadership effectiveness by developing and sustaining a high level of physical fitness(or readiness) in Soldiers as measured by:

•Strength (muscular strength and muscular endurance) •Endurance (aerobic power and anaerobic capacity) •Mobility (agility, balance, coordination, flexibility, posture, stability, speed and power) •Body Composition standards as prescribed by AR 600-9 •Healthy Lifestyle (nutrition through Soldier fueling, avoidance of smoking and substance abuse, and stress management) •Warrior Ethos - mission first, never accept defeat, never quit, and never leave a fallen comrade •Self-discipline, competitive spirit, the will to win, and unit cohesion. NOTE: AR 350-1, paragraph G-9, a, (1) thru (7)

When to take APFT

•The AA and Active Guard/Reserve (AGR) Soldiers will take the APFT at least twice each calendar year •A minimum of 4 months will separate record tests, if only two record tests are given •The intent is for the Active Army and the AGR Soldiers to take a record APFT every 6 months •Soldiers in RC troop program units (TPUs) will take the APFT at least once each calendar year •A minimum of 8 months will separate record tests if only one test is given, with no more than 14 months between record tests •Soldiers must be given 3 months to prepare for the alternate test from either the date of the profile or the date recommended by health care personnel

APFT

•The APFT provides a measure of aerobic power and upper and lower body muscular endurance •It is a performance test that indicates a Soldier's ability to perform physically and handle his or her own body weight •to be considered a record test, these events must be completed within two hours from the start of the push-up event until completion of the 2-mile run or alternate aerobic event •Record APFT scores will be annotated on a DA Form 705, APFT scorecard

Exception to policy authority

•The DCS, G-1 is the approval authority for all exceptions to this regulation. All requests for an exception to this policy will include an endorsement from a medical professional and be processed through the Soldier's chain of command, with recommendations as to disposition from the company, battalion, and brigade-level commanders, reviewed by the servicing staff judge advocate, and submitted directly to Deputy Chief of Staff, G-1 (DAPE-HR), 300 Army Pentagon, Washington, DC 20310-0300 for final determination. •The use of certain medications to treat an underlying medical or psychological disorder or the inability to perform all aerobic events may contribute to weight gain but are not considered sufficient justification for noncompliance with this regulation. •Medical professionals should advise Soldiers taking medications that may contribute to weight gain, or Soldiers with temporary or permanent physical profiles, that they are still required to meet the body fat standard established in the regulation; the Soldier may be referred to an appropriate specialist for nutrition and exercise counseling as indicated. •Chronic medical conditions will not be used to exempt Soldiers from meeting the standards established in this regulation. •There are no exemptions to the provisions of this regulation based solely on race, ethnicity, or gender.

AC and RC Soldiers on Active Duty

•The following actions are required when a Soldier is determined to be exceeding the body fat standard: •Notification counseling. In accordance with AR 600-8-2, the commander has 3 working days to Flag the Soldier using DA Form 268 (FLAG) and 2 working days from initiation of DA Form 268 to counsel and/or notify and enroll the Soldier in the ABCP. •The effective date of the DA Form 268 flagging action is the date that the Soldier is found to be noncompliant. Notification counseling documentation will be completed in accordance with figure 3-1 •During this notification counseling, Soldiers will be advised they: •Have a DA Form 268 placed on their record to suspend favorable personnel actions. Some of the ramifications of the flagging action include: •Are nonpromotable (to the extent such nonpromotion is permitted by law). •Will not be assigned to command, command sergeant major, or first sergeant positions. •In accordance with AR 350-1, are not authorized to attend military schools and institutional training courses.

Muscle strength is reflected by the ability to produce force. The development of this force is dependent upon the following:

•The number of motor units activated (More Rowers) •Type of motor units activated (More Talented/Stronger Rowers) •Size of the muscle (Larger Boat with Bigger Paddles) •Angle of the joint (More Aerodynamic Boat) •Speed of action (Faster Rowers)

Nutrient Timing

•The pre-exercise loading period is short in duration and demands few calories. •During exercise, intake should be limited to plain water unless the exercise is very intense, in which case adequate fluids, carbohydrates, and electrolytes are required. •During the RFI, a relatively short period of time, intake is represented by a spike wherein specific quantities of carbohydrates and protein are accompanied by fluids and electrolytes. •During recovery, intake is slow and steady throughout the remainder of the day to maintain blood levels of glucose and amino acids.

OW/OB Risks

•Type 2 diabetes - discussed in next slide •Heart disease or stroke - a diet high in cholesterol leads to clogged blood vessels and increases risk of stroke and heart disease •Metabolic syndrome - a constellation of conditions that occur together and increase the risk for heart disease, stroke, and type 2 diabetes •Certain types of cancer - cancers of the colon, breast (postmenopausal), endometrium (the lining of the uterus), kidney, and esophagus are associated with obesity. There are also possible links between obesity and cancers of the gallbladder, ovaries, and pancreas. •Sleep apnea - this is a sleep disorder characterized by abnormal pauses in breathing during sleep •Gallbladder or liver disease - gallstones due to excess bile production by the liver due to high fat diet; fatty liver disease is a condition in which excess fat is stored in the liver. •Pregnancy complications - including infertility, among females and males.

Weigh-in and Body Fat Assessment

•Weigh-ins and body fat assessments will be conducted IAW Appendix B. •All Soldiers will be weighed every 6 months, at a minimum. •In order to ensure the ABCP does not interfere with Soldier performance on the APFT, commanders and supervisors are encouraged to allow a minimum of 7 days between APFT and weigh-in. •Routine weigh-ins will be accomplished at the unit level. •Percent body fat assessments will be accomplished by company or similar level commanders (or their designee) IAW standard methods prescribed in Appendix B. •Soldiers will be measured by trained individuals of the same gender. If a trained individual of the same gender is not available to conduct the measurements, a female Soldier will be present when a male measures a female, and a male Soldier will be present when a female measures a male. Note: IRR members on annual training, ADT, and special ADT will have a weigh-in and body fat assessment (if required) by the unit to which they are attached. •Units maintain height, weight, and body fat assessment data according to unit policy. Note: The height, weight, and body fat percent may be entered on the DA Form 705, a centralized roster, or the DA 5500/ 5501

Things for people who are gluten sensitive to avoid include:

•Wheat (durum, semolina, spelt, triticale, others) •Rye •Barley •Oats, unless certified gluten-free •Communion wafers and matzo •Beer (and liquors made from barley - "malt liquor") •Soy sauce (other soy products are usually safe)

Nutrition Related Disease

•overweight and obesity •diabetes •gluten sensitivities •eating disorders

Soldiers 40 years of age and older

•will be evaluated for coronary heart disease risk factors as part of their periodic health assessment. It is the Soldier's responsibility to ensure that the Cardiovascular Screening Program (CVSP) is conducted as close to the 40th birthday as possible and as promptly as medical facilities permit. •All Soldiers centrally selected for command positions and CSM designees, regardless of age, must have a CVSP, meet body composition standards set forth in AR 600-9, and pass the three- event APFT or APFT utilizing an alternate aerobic event before assuming command or assignment to a CSM position.