Physical Readiness Training Fm 7-22

Front 1

When you take the APFT, what is the minimum number of points you must score in each event?

Back 1

In accordance with AR 350-1, all Soldiers must attain a score of at least 60 points on each event and an overall score of at least 180 points. Soldiers in BCT must attain 50 points in each event and an overall score of 150 points. The maximum score a Soldier can attain on the APFT is 300 points. The use of extended scale scoring IS NOT authorized.” – FM 7-22 (A-3)

Front 2

What FM covers Physical Fitness Training?

Back 2

FM 7-22 (Replaced TC 3-22.20, and prior to that FM 21-20)

Front 3

What are the phases of physical conditioning?

Back 3

Initial Conditioning –
Toughening –Sustaining –Reconditioning –

Front 4

Initial Conditioning

Back 4

“The purpose of the initial conditioning phase is to establish a safe starting point for people considering entering the Army. This includes those individuals enrolled in the Army’s Future Soldier Program and in the Reserve Officer Training Corps. This phase of training is conducted before enlistment or pre-commissioning.” FM 7-22 (2-3)

Front 5

Toughening

Back 5

The purpose of the toughening phase 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. In the toughening phase, 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. Physical readiness improves through progression in these activities. The toughening phase occurs during IMT, basic combat training (BCT), one station unit training (OSUT) (red/white/blue phases), and Basic Officer Leader Course A (BOLC A). The toughening phase prepares Soldiers to move to the sustaining phase.” FM 7-22 (2-4)

Front 6

Sustaining

Back 6

“The purpose of the sustaining phase is to continue physical development and maintain a high level of physical readiness appropriate to duty position and the requirements of the unit’s C- or D-METL as it applies to ARFORGEN. See AR 350-1 to reference ARFORGEN. Sustaining phase activities are conducted in unit PRT throughout the Army. In this phase, 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-METL, such as individual movement techniques, casualty carries, obstacle courses, and combatives are integrated into PRT sessions. –FM 7-22 (2-5)

Front 7

Reconditioning

Back 7

“The objective of reconditioning is to restore physical fitness levels that enable Soldiers to reenter the toughening or sustaining phase safely, and then progress to their previous levels of conditioning. See Chapter 6, Special Conditioning Programs, for more information on rehabilitation and reconditioning PRT. Soldiers may participate in reconditioning after rehabilitation and recovery from injury or illness, and then re-enter training in the toughening or sustaining phases.” FM 7-22 (2-6)

Front 8

Who is responsible for training?

Back 8

“Physical readiness training is the commander’s program… Commanders are the primary training managers and trainers for their organization. Senior noncommissioned officers (NCOs) at every level of command are vital to helping commanders meet their training responsibilities. Senior NCOs are often the most experienced trainers in the unit; they are, therefore, essential to a successful PRT program.” FM 7-22 (1-7)

“Noncommissioned officers serve as the primary trainers for enlisted Soldiers, crews, and small teams. Noncommissioned officers must conduct standards-based, performance-oriented, mission- and METL-focused PRT.” – FM 7-22 (1-9)

Front 9

What does FITT stand for?

Back 9

FITT no longer applies in FM 7-22 Instead, the session elements of a PT session are now PAR

Front 10

Preparation

Back 10

“The preparation drill (PD) 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.” FM7-22 (5-19)

Front 11

Activities Card #1

Back 11

“Activities address specific PRT goals in the areas of strength, endurance, and mobility. They take most of the training time (30 to 60 minutes). Conduct at least two strength and mobility days and two endurance and mobility days each week, with one endurance and mobility training session consisting of speed running. Follow the guidelines listed below:
Conduct strength and mobility training every other day.
Conduct endurance and mobility training (running) every other day. This also applies to foot marches more than 5 km in the toughening phase.
Avoid conducting foot marches and endurance and mobility training on the same or consecutive days.
Perform speed running once per week, preferably in the middle of the week. In the sustaining phase, speed running may be conducted twice per week for well-conditioned Soldiers.
A typical five-day training week will include two or three strength and mobility days that alternate with two or three endurance and mobility days.


Front 12

addition to card #1

Back 12

A typical five-day training week will include two or three strength and mobility days that alternate with two or three endurance and mobility days.
Conduct the PD before the APFT. If required, Soldiers may perform push-ups in CD 1 on their knees. After the conclusion of the AFPT, the RD is conducted.
Schedule APFTs so Soldiers have advance notice. Preferably, the APFT should be scheduled on Monday to allow for recovery provided by the weekend. If the APFT is not conducted on a Monday, no strenuous PRT should be conducted on the day before the APFT. The conduct of the PD, 4C, HSD, and RD provide an active recovery day before the APFT (refer to Table 5-3, Session 2-5).” – FM 7-22 (5-20)

Front 13

Recovery

Back 13

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. The element of recovery carries over until the next exercise session is performed. Restoring adequate hydration and energy balance through proper nutrition and ensuring adequate sleep allows the body to refuel and rest. This results in a positive adaptation to the stress of training, improves Soldier resiliency, and optimizes gains in strength, endurance, and mobility while controlling injuries.” – FM 7-22 (5-21)

Front 14

What is the objective of physical fitness training

Back 14

(There is no longer physical fitness training in the PT sense; it is now, PRT or Physical Readiness Training although the term physical fitness is still referenced in AR 350-1 and of course, PRT is a way to achieve physical fitness. The term physical readiness is now used more pre-eminently

Front 15

What is the objective of Physical Readiness Training?

Back 15

Physical readiness is the ability to meet the physical demands of any combat or duty position, accomplish the mission, and continue to fight and win.
Physical readiness training provides the physical component that contributes to tactical and technical competence, and forms the physical foundation for all training. Commanders and supervisors must establish PRT programs consistent with the requirements in AR 350-1, with their unit missions, and with this field manual (FM). Soldiers must meet the physical fitness standards set forth in AR 350-1 and in the Army Physical Fitness Test (APFT) provided in Appendix A.” FM 7-22 (1-3

Front 16

What are the three periods of a normal daily exercise routine?

Back 16

PAR, Preparation, Activities, Recovery

Front 17

What are the seven basic principles of Training?

Back 17

1 Commanders and Other Leaders are Responsible for Training
2 Noncommissioned Officers Train Individuals, Crews, and Small Teams
3 Train as You Will Fight
4 Train to Standard
5 Train to Sustain
6 Conduct Multiechelon and Concurrent Training
7 Train to Develop Agile Leaders and Organizations” – FM 7-22 (1-6

Front 18

What are the principles of Army PRT?

Back 18

“The conduct of Army PRT follows 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.” FM 7-22 (2-8)

Front 19

PRT? Precision

Back 19

“Precision is the strict adherence to optimal execution standards for PRT activities. Precision 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. It is important not only for improving physical skills and abilities, but to decrease the likelihood of injury due to the development of faulty movement patterns. Adhering to precise execution standards in the conduct of all PRT activities ensures the development of body management and fundamental movement skills.” – FM 7-22 (2-9

Front 20

PRT? Progression

Back 20

“Progression is the systematic increase in the intensity, duration, volume, and difficulty of PRT activities. The proper progression of PRT activities allows the body to positively adapt to the stresses of training. 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. The Soldier is then unable to recover, which leads to overtraining or the possibility of injury. Phased training ensures appropriate progression.” FM 7-22 (2-10)

Front 21

PRT? Integration

Back 21

“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. The principle of integration is evident when WTBDs and their component movements are incorporated in PRT. For example, CDs and CLs develop the strength, mobility, and physical skills needed to negotiate obstacles. Military movement drills (MMDs) improve running form and movement under direct or indirect fire. The guerrilla drill (GD) develops the strength and skill associated with casualty evacuation and combatives. The drills, exercises, and activities in this FM integrate essential Soldier tasks, making PRT a critical link in the chain of overall Soldier physical readiness.” FM 7-22 (2-11

Front 22

What are the three components of Physical Readiness Training?

Back 22

STRENGTH, ENDURANCE, MOBILITY

Front 23

definition of STRENGTH

Back 23

Strength 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). Soldiers need strength to foot march under load; enter and clear a building or trench line; repeatedly load heavy rounds; lift equipment; 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 and controls injuries. The Army’s approach to strength training is performance-oriented. The goal is to attain the muscular strength required to perform functional movements against resistance. Calisthenics are the foundation of Army strength training and body

Front 24

definition of ENDURANCE

Back 24

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).” – FM 7-22 (2-14)
“A properly planned and executed endurance training program balances anaerobic and aerobic training. Analysis of the mission and C- or D-METL for nearly all units shows a significant need for anaerobic endurance. Anaerobic training has a crossover value in improvement of aerobic capability. However, aerobic training alone does little to improve anaerobic capacity. To enhance effectiveness and survivability, Soldiers must train to perform activities of high intensity and short duration efficiently. 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.


Front 25

definition of MOBILITY

Back 25

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. Without sufficient mobility, a strong Soldier may have difficulty executing the same casualty transport technique. Endurance without mobility may be acceptable to a distance runner, but for Soldiers performing individual movement techniques, both components are essential for optimal performance.” FM 7-22 (2-16)

Front 26

What are the three types of PRT?

Back 26

ON-GROUND TRAINING
“On-ground training includes activities in which Soldiers maintain contact with the ground. – FM 7-22 (2-19)
OFF-GROUND TRAINING
“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). Examples of jumping and landing exercises are high jumper, power jump, and verticals. – FM 7-22 (2-20)
COMBATIVES TRAINING
2-21. “This includes techniques that deter or defeat opponents using projectile (weapons), striking and/or close range (grappling). (See FM 3-25.150.

Front 27

How many scorers should be supplied for the APFT

Back 27

“The following personnel are recommended for administration of the APFT:
OIC and/or NCOIC.
Event supervisor.
One event scorer for every eight Soldiers being tested.
Timer and back-up timer.
Required support personnel.” – FM 7-22 (A-34)

Front 28

Name the physical fitness formations.

Back 28

Extended rectangular formation, extended rectangular formation covered. FM 7-22 (7-6, 7-14)

Front 29

What is overtraining

Back 29

Overtraining occurs when training involves excessive frequency, intensity and/or duration of training that may result in extreme fatigue, illness or injury. This may occur within a short period of time (days) or cumulatively (weeks/months) over the length of the training cycle and beyond. Overtraining often results from a lack of adequate recovery, rest or in some cases, a lack of nutrient intake. Thus, too much training, too little recovery, and/or poor nutrient intake (fueling) may elicit both the physical and psychological symptoms associated with overtraining syndrome. Refer to Table 5-1 for the symptoms associated with overtraining syndrome.” – FM 7-22 (5-8

Front 30

What is overreaching

Back 30

The term “overreaching” refers 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. This process of overreaching occurs quickly after several consecutive days of hard training.
Overreaching has both positive and negative results.

Front 31

What are some causes of Overtraining and Overuse injuries?

Back 31

Safe progression for performance improvement is complex, involving many variables that impact success
(entry fitness level, ramp of progression, total volume of activity, rest/recovery, and nutrient intake). Many of
these variables can be controlled following the principles of precision, progression, and integration, as well as,
monitoring Soldiers in training and making training adjustments as required. Common mistakes to compensate
for low performance and rate of improvement are the conduct of multiple training sessions, high intensity
“smoke sessions,” and/or excessive corrective action using exercise. All of these are detrimental to performance
improvement and lead to overuse injury.” FM 7-22 (5-12)

Front 32

What guidelines should be adhered to when employing exercise as corrective action?

Back 32

When exercise is used for corrective action, it is often performed incorrectly, promoting overtraining
syndrome, and overuse injuries. Often corrective action mimics “smoke sessions,” punishing Soldiers with little
or no corrective value. Consideration must be given to the number of times per day exercises are used for
corrective action for individual Soldiers and groups of Soldiers to avoid the cumulative effect and limit the
potential for overtraining syndrome. The following guidelines should be followed when employing exercise as
corrective action.
Only the following exercises should be selected for performance of corrective action.
Rower.
Squat bender.
Windmill.
Prone row.
Push-up.
V-up.
Leg tuck and twist.
Supine bicycle.
Swimmer.
8-count push-up.
Only one of the above exercises may be selected for each corrective action.
The number of repetitions should not exceed FIVE for any one of the exercises listed above.” FM 7-22 (5-15