Physical Readiness Training
Progressing injured Soldiers to a "RTD" level of fitness is the goal of any reconditioning program- what are the two possible pitfalls to exercise progression?
1: if the exercise progression is too rapid it may aggravate the injury, resulting in a further delay to recovery 2: if the exercise progression is too slow it risks general deconditioning and a loss of effectiveness when returned to duty NOTE: a gap between recovery fitness and unit expectations may also cause undue physical and psychological stress
To address the needs of Soldiers who are on profile, reconditioning employs a two level system- what are these two levels
1: is a gym-based program designed to maximize the potential of a profiled Soldier while protecting the injured area-Soldiers enter level 1 once cleared to begin limited activity by the profiling health care provider 2: The profile or recovery reconditioning program, Soldiers must meet the level II reconditioning entry criteria requirements and begin to perform the PRT program. in this level the Soldier is on profile, just off of profile, or cleared to begin level II reconditioning Note: before being discharged from level II and returning to unit PRT, Soldiers must meet the level II exit criteria requirements
What does Overtraining often result from?
A lack of adequate recovery, rest or in some cases, and /or a lack of nutrient intake
An essential quality of the PRT leader is enthusiasm-why is this so?
Successful Army PRT activities must be carried on in a continuous and vigorous manner-Soldiers reflect the attitude of the PRT leader- if the leader is enthusiastic, his/her instructed Soldiers will be enthusiastic as well
What Type of training is the key to maintaining unit proficiency despite personnel turbulence and operational deployments?
Sustainment training-Army units train to accomplish their missions by frequent sustainment training on critical tasks Units need to be capable of fighting for sustained periods; therefore, Soldiers should become experts in the conduct and performance of PRT, this link between training and sustainment is vital to mission success
What is the purpose of the Initial conditioning phase f PRT?
To establish a safe starting point for people considering entering the Army
How are the tasks, conditions, and standards of PRT activities derived?
by the mission analysis of the physical demand of unit mission, core mission essential task list (C-MELT) or directed mission essential task list (D-MELT), and warrior tasks and battle drills (WTBDs)
Who are the primary training managers and trainers for organizations?
commanders
What three components incorporate the PRT System?
Strength, Mobility, and Endurance
Why is the effectiveness of the PRT leader affected by his or her personal appearance and physical qualifications?
1. He or she should exemplify the things he or she is seeking to teach- it is a great advantage if the leader him/herself can do all and more than he or she asks of his or her men 2. He/ she must be physically fir because PRT leadership is so strenuous that considerable strength, endurance, and mobility are essential prerequisites for success
Who are included in Special conditioning programs?
APFT or unit PRT goal failures Soldiers on the ABCP Reconditioning Soldiers
Which regulation prescribes policy and procedure for the conduct of the Army Physical Fitness Training Program?
AR 360-1, Army Training and Leader Development
PRT sessions consist of the elements of Preparation, Activities, and Recovery-what is the Activities drill?
Activities address specific PRT goals in the areas of strength, endurance, and mobility-they take most of the training time (30 to 60 minutes)
ARFORGEN uses a structured progression of increased unit readiness over time- what activities should units in the Available phase focus on?
Activities and drills that support operational missions according to their C-MELT or D-MELT
Performing movements with correct posture and precision improves physical readiness while controlling injuries-what are the eight qualitative performance factors for improved mobility?
Agility- the ability to stop, start, change direction, and efficiently change body position Balance- the ability to maintain equilibrium, an essential component of movement Coordination- the ability to perform multiple tasks Flexibility- the range of movement at a joint and its surrounding muscles, essential to performing quality movements safely Posture- any position in which the body resides, posture constantly changes as the body shifts to adapt to forces of gravity and momentum Stability- the ability to maintain or restore equilibrium when acted on by forces trying to displace it, it depends on structural strength and body management Speed- rate of movement, it improves through better technique and conditioning Power- the product of strength and speed, it is generated in the trunk (hips and torso)
What two types of training does a properly planned and executed endurance training program balance?
Anaerobic and aerobic training
Endurance programs based solely on sustained running, while likely to improve aerobic endurance, fail to prepare units for the type of anaerobic endurance they will need for the conduct of full spectrum operations- what are some examples of anaerobic and aerobic training?
Anaerobic: speed running, IMT, and negotiation of obstacles Aerobic: foot marching, sustained running, cycling, and swimming
Well-planned PRT optimizes physical performance in the completion of the critical Soldier and leader tasks that support the unit's mission, C-MELT and/or D-MELT, which drives training-what is the driving force behind training management?
Army Force Generation (ARFORGEN) the Army provides campaign capable, expeditionary forces through ARFORGEN
Army PRT achieves other valuable outcomes in addition to developing and maintaining a high level of individual and unit readiness-what are these two other valuable outcomes?
Basic military skills and survivability (often dependent upon maneuverability and mental alertness) along with their intangible benefits, such as teamwork, aggressiveness, confidence, resourcefulness, a will to win, discipline, and adaptability
Which exercise is the foundation of Army strength training and body management?
Calisthenics- 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 advanced calisthenics, resistance training, CL, and the GD
ARFORGEN uses a structured progression of increased unit readiness over time- once units complete the Reset phase and enter the Train/Ready phase, what should PRT leaders continue to do?
Conduct strength and mobility activities and endurance and mobility activities two to three times per week each- scheduling PRT sessions that specifically enhance mission and C- or D-MELT task performance
How do each PRT sessions support the physical requirements needed to accomplish the unit's core mission essential task lists (C-MELTs) and directed mission essential task list (D-MELTs)?
Each PRT session has specific tasks, conditions, and standards that support the physical requirements needed to accomplish the unit's C- and D-MELTs
When using equipment, endurance training includes four primary variables-What are they?
Exercise mode- refers to the specific activity performed by a Soldier Training frequency-refers to the number of training sessions conducted per day or week , which is determined by exercise duration on training intensity Exercise duration- is 20 min or longer and varies for machine to machine, depending on the intensity of the exercise routine being performed Training intensity- is typically monitored and displayed on the exercise equipment control panel in terms of heart rate, pace, watts , kilopond's, caloric expenditure (Kcals), or resistance for ETMs and weight lifted ( number of plates, pion placement, pounds or kilograms) for STMs NOTE: exercise prescription specifies training frequency, exercise duration, and training intensity
Which field manual outlines and explains Physical Readiness training (PRT)?
FM 7-22, Army's Physical Readiness Training Program
The PRT System consists of three training phases- What are they?
Initial conditioning Toughening Sustaining These three phases align with Soldiers' current career paths (future Soldier, Initial military training, and unit PRT) within the operational, institutional, and self-development domains of the Army training system
What approach does the Army PRT system employ to physical conditioning by training the critical components of strength, endurance, and mobility?
Integrated approach-there is a correlation between WTBDs and PRT components and activities Standards remain constant as Soldiers physical performance levels increase, but conditions become more demanding
What is Integration -One of the three principles that PRT Follows?
Integration uses multiple training activities to achieve balance and appropriate recovery between activities in the PRT program- because most WTBDs require a blend of strength, endurance, and mobility, PRT activities are designed to challenge all three components in an integrated manner
Proper progression allows the body to positively adapt to the stresses of training- what three elements within progression are gradually increased to produce the desired physiological effect?
Intensity (resistance and pace) Exercise volume (number of sets and repetitions) Duration (time)
PRT sessions consist of the elements of Preparation, Activities, and Recovery, What is the Preparation drill (PD)?
It is a dynamic warm-up consisting of ten exercises that appropriately prepare Soldiers for more intense PRT activities-conduct the PD before all PRT activities
The US Army Medical Command has responsibility for the Army Pregnancy Postpartum Physical Training (PPPT) Program- what is the Army PPPT Program designed to do?
Maintain health and fitness levels of pregnant Soldiers and to assist them in returning to pre-pregnancy fitness levels after the end of their pregnancy- its goal is to integrate the Soldier into her unit PRT program with an emphasis on meeting the standards for the Army Body Composition Program and APFT
Factors such as extended deployment, field training, block leave, and recovery from illness or injury can cause Soldiers to move from the Toughening or Sustaining phases to reconditioning- how do Soldiers reenter their unit training?
Soldiers must meet the transition criteria for reentry into unit training NOTE: Units usually conduct either reconditioning and toughening or reconditioning and sustaining phases at the same time
What three types of training does the PRT system incorporate?
On-ground training includes activities in which Soldiers maintain contact with the ground (marching, speed running, sustained running, calisthenics, and resistance training create a foundation for physical fitness and movement skills) Off-ground training includes activities that take place off the ground briefly (jumping and landing) or while suspended above ground for longer periods (climbing bar and negotiation of high obstacles) Combatives training include techniques that deter or defeat opponents using projectile (weapons), striking and/or close range (grappling). Within these three types of training are three fundamental components: strength, endurance, and mobility
What does continued overreaching without adequate rest/recovery and nutrient intake lead to?
Overtraining and eventually overuse injuries-the effects of overtraining syndrome may last weeks or months, inhibiting Soldier performance and possibly causing acute or chronic injured that may limit or end a Soldier's term of service
What occurs when training involves excessive frequency, intensity and/or duration of training that may result in extreme fatigue, illness or injury?
Overtraining- this may occur within a short period of time (days) or cumulatively (weeks/months) over the length of the training cycle and beyond
What two Components form the basis of physical readiness?
Physical fitness and health
Why is PRT a mandatory training requirement?
Physical readiness training is a mandatory training requirement because it is considered by senior leaders to be essential to individual, unit, and force readiness and it is required by law for all individuals and units
What is Progression-one of the three principles that PRT follow?
Progression is the systematic increase in the intensity, duration, volume, and difficulty or PRT activities-the proper progression of PRT activities allows the body to positively adapt to the stresses of training
Progression in strength is achieved by increasing one or more of the three elements for each exercise when using strength training equipment- what are these three components?
Resistance (weight) Number of sets Number of repetitions
Performance-oriented training involves performing tasks physically where its focus is on results, not process-What does this mean?
Soldiers and units need to be proficient in the warrior tasks and battle drills (WTBDs) required to perform their missions during duty and wartime conditions; therefore, Army PRT must be performance-based, incorporating physically demanding exercises, drills, and activities that prepare Soldiers and units to accomplish the physical requirements associated with the successful accomplishment of WTBDs
All Army training is based on the principle "Train as you will fight" Why does the primary focus of PRT go far beyond preparation for the APFT?
Soldiers improve their physical readiness capabilities through PRT
Physical readiness is a mandatory training requirement that requires synchronization- what two components have to be synchronized?
The Army Physical Fitness Training Program strategy across the training domains of the Army Training System: The operational domain, the institutional domain, and the self-development domain
When progression is violated by too rapid an increase in intensity, duration, volume or difficulty the Soldier is unable to adapt to the demands of training-What can stem from this?
The Soldier is then unable to recover, which leads to overtraining or the possibility of injury-phased training ensures appropriate progression
How is Physical readiness defines?
The ability to meet the physical demands of any combat or duty position, accomplish the mission, and continue to fight and win
What does the term "overreaching" refer to?
The earliest phase of overtraining, overreaching consists of extreme muscle soreness that occurs as a result of excessive training with inadequate rest/recovery between hard training sessions Note: Short term overreaching followed by an appropriate tapering period can elicit significant tapering period can elicit significant strength and power gains- muscle soreness and general fatigue are normal outcomes following a series of intense workouts; however, if these outcomes are never completely resolved and performance continues to decline, these may be the first indicators of overtraining syndrome
Army PRT should be tough, realistic, and physically challenging, yet safe in its execution- What is the objective of PRT?
The objective is to develop Soldiers' physical capabilities to perform their duty assignments and combat roles, Army PRT incorporates those types of training activities that directly support war fighting tasks within full spectrum operations
What does Physical readiness training (PRT) prepare Soldiers and units for?
The physical challenges of fulfilling the mission in the face of a wide range of threats, in complex operational environments, and with emerging technologies
What does Physical readiness training (PRT) provide?
The physical component that contributes to tactical and technical competence, and forms the physical foundation for all training
Phased training is guided by three overarching principles-What are these three principles that incorporate the conduct of Army PRT?
The principles of Precision, Progression and Integration-these principles ensure that Soldiers perform all PRT sessions, activities, drills and exercises correctly, within the appropriate intensity and duration for optimal conditioning and injury control
What is the purpose of the Sustaining phase and what occurs in this phase?
The purpose is to continue physical development and maintain a high level of physical readiness appropriate to duty position and the requirement of the unit's C- or D-MELT as it applies to ARFORGEN Activities are conducted in unit PRT throughout the Army, activities become more demanding-exercises, drills, and activities such as advanced calisthenics, military movement, kettlebell, and CLs are performed with increasing resistance. Endurance and mobility activities such as foot marching, speed running and sustained running increase in intensity and duration. Activities that directly support unit mission and C- or D-MELT, such as casualty carries, obstacle courses, and combatives are integrated into PRT sessions.
What is the purpose of the Toughening phase of PRT and what happens during the phase?
The purpose is to develop foundational fitness and fundamental movement skills-a variety of training activities with precise standards of execution ensures that bones, muscles and connective tissues gradually toughen, rather than break. Soldiers gradually become proficient at managing their own body weight Toughening phase activities develop essential skills associated with critical Soldier tasks such as jumping, landing, climbing, lunging, bending, reaching, and lifting The toughening phase occurs during IMT, BCT, one station unit training (OSUT) and BOLCA The toughening phase prepares Soldiers to move to the Sustaining phase
What is Precision-one of the three principles that PRT follows?
The strict adherence to optimal execution standards of PRT activities-it is based on the premise that the quality of the movement or form is just as important as the weight lifted, repetitions performed or speed of running
PRT sessions consist of the elements of Preparation, Activities, and Recovery- what is the Recovery Drill (RD)?
This includes walking (after running activities) and the performance of the RD at the end of all PRT sessions- recovery gradually and safely tapers off activities to bring the body back to its pre-exercise state
What is Endurance- one of the three components that incorporate the PRT System?
This is the ability to sustain activity-the component of endurance, like strength, also runs a continuum between the ability to sustain high intensity activity of short duration (anaerobic) and low- intensity activity of long duration ( aerobic)
The objective of PRT is to prepare Soldiers to meet the physical demands related to mission and C- or D-MELT- how does this occur?
Through an organized schedule of prescribed PRT drills and activities-these exercises, drills, and activities are methodically sequenced to adequately challenge all Soldiers through progressive conditioning of the entire body while controlling injuries
Developing the ability of Soldiers to meet the changing physical demands that are placed upon them without undue fatigue or risk of injury is woven into the fabric of the PRT system-how are the standards to overcome achieved in PRT?
Through precise control of the following: Prescribe appropriate intensity and duration to which Soldiers perform PRT Properly distribute external loads across the major joints of the body Integrate and balance the components of strength, endurance, and mobility Provide adequate rest, recovery, and nutrition
The Army's approach to strength training is performance-oriented-what is its goal?
To attain the muscular strength required to perform functional movements against resistance
What is the overall goal of the Army Physical Fitness Training Program?
To develop Soldiers who are physically capable, ready to perform their duty assignments or combat roles and to promote good health, resiliency and physical readiness through exercise
How is the overall goal of the Army Physical Fitness Training Program reached?
To reach this goal, leaders use the PRT System to aim first at developing strength, endurance, and mobility. Soldiers must be able to perform required duties and sustain activity during full spectrum operations and Soldiers trained through PRT demonstrate the mobility to apply strength and endurance to the performance of basic military skills such as marching, speed running, jumping, vaulting, climbing, crawling, combatives and water survival, these skills are essential to personal safety and effective Soldier performance not only in training, but also, and more importantly, during combat operations
What is the purpose of a Reconditioning program?
To safely restore a level of physical readiness that enables Soldiers to successfully re-enter unit PRT after injury, illness or other medical condition
Which phase of PRT training provides foundational fitness and fundamental motor skills, which lay the foundation for all other activities in the Sustaining phase?
Toughening phase
Which three training principles of the seven principles of training are fundamental in the construction of PRT program development?
Train as you will fight Train to standard Train to develop agile leaders and organizations
Physical readiness training provides a foundation for combat readiness and must be an integral part of every Soldier's life-Why?
Unit readiness begins with the physical fitness of Soldiers and the NCOs and officers who lead them
ARFORGEN uses a structured progression of increased unit readiness over time- normally, how long are units, that are returning from deployment, placed in the reset phase?
Units usually remain in the reset phase for up to 180 days (6 months) for active component units and up to 365 days (12 months) for RC units- the goal is to achieve readiness status level of C1 as soon as possible
Commanders and leaders at all levels may provide one of the best incentives for their Soldiers when they are visible and actively participate in PRT- Why is this so?
When Soldiers feel their chain of command believes in PRT to the extent that they themselves regularly engage in the activities, they are motivated to greater effort-troops also develop a greater esprit de corps and respect for their officers and NCOs when all actively participate
Generally, what is the overall PRT system (its three phases, types of training, components, principles, and reconditioning as the apply to ARFORGEN)
a) there are three phases (1) The initial conditioning phase prepares future Soldiers to learn and adapt to ARMY PRT (2) Toughening phase activities develop foundational fitness and fundamental movement skills that prepare Soldiers to transition to the sustaining phase (3) Sustaining phase activities develop a higher level of physical readiness required by duty position and C- or D-METL (b) Reconditioning restores Soldiers' physical fitness levels that enable them to safely re-enter the toughening or sustaining phase and progress to their previous level of conditioning (c) Types of PRT training include on-ground, off-ground, and combatives-within these types of training are three fundamental components: Strength, endurance, and mobility (d) Phased training follows the principles of precision, progression, and integration (e) Finally. Army PRT optimizes physical performance within an environment of injury control
What is strength-one of the three components that incorporate the PRT system?
it is the ability to overcome resistance-strength runs a continuum between two subcomponents: absolute muscular strength (the capacity of a muscle/muscle group to exert a force against a maximal resistance) and muscular endurance (the capacity of a muscle/muscle group to exert a force repeatedly or to hold a fixed or static contraction over a period time)
What is the role as a leader in PRT?
the best outcome results only when Soldiers extend themselves completely in strenuous physical activities and perform all exercises in the prescribed form-since leadership is the process of influencing Soldiers by providing purpose, direction, and motivation; therefore, only the best leadership can inspire Soldiers to cooperate to this extent-only the best qualified NCOs in the unit should lead PRT
What is the objective of reconditioning?
the restore physical fitness levels that enable Soldiers to reenter the toughening or sustaining phase safely, and then progress to their previous levels of conditioning Note: Soldiers may participate in reconditioning after rehabilitation and recovery from injury or illness, and then re-enter training in the toughening or sustaining phases
AR 350-1 states special conditioning programs are appropriate for Soldiers who have difficulty meeting unit goals or Army standards- what is the purpose of these special conditioning programs?
their purpose is to improve the physical readiness of Soldiers-these programs are not punitive
what is Mobility- one of the three components that incorporate the PRT System?
this is the functional application of strength and endurance- it is movement proficiency- strength with mobility allows a Soldier to squat and lift an injured Soldier
Physical readiness training prepares Soldiers and units physically to be successful in the conduct of full spectrum operations what are PRT's Secondary goals?
to instill confidence and the will to win To develop teamwork and unit cohesion Integrate aggressiveness, resourcefulness, and resilience
When is the principle of integration evident?
when WTBDs and their component movements are incorporated in PRT- CDs and CLs develop the strength, mobility, and physical skills needed to negotiate obstacles; MMDs improve running from and movement under direct or indirect fire; GD develops the strength and skill associated with casualty evacuation and combatives
