Army Physical Fitness Test

Transcription

1 RECRUIT SUSTAINMENT PROGRAM SOLDIER TRAINING READINESS MODULES Army Physical Fitness Test 12 March 2012 SECTION I. Lesson Plan Series Task(s) Taught Academic Hours References ADMINISTRATIVE DATA Army Physical Fitness Test Task Number INDIVIDUAL Army Physical Fitness Test The academic hours required to teach this lesson are as follows: Test Test Review Total Hours Resident Hours/Methods 0 hrs 10 mins / Conference / Discussion 0 hrs 00 mins / Practical Exercise (Performance) 1 hrs 40 mins / Physical Fitness Test 0 hrs 1 hrs 50 mins Number Title Date FM 5-19 FM 7-22 Composite Risk Management Army Physical Readiness Training 21 Aug Oct 2012 Additional Information Student Study Assignments Instructor Requirements None a. 1 Instructor per 35 Soldiers* b. Be familiar with this Training Support Package (TSP) c. Instructor preparation is imperative to ensure a safe assessment (1) Review with cadre all physical profiles (temporary or permanent) (2) If necessary customize stretching exercises to accommodate those with Temporary profiles Equipment Required *Ensure presence of medical personnel (at a minimum 1 Combat Lifesaver with Aid Bag) for testing with access to ambulance and planned route to hospital Id Name TRAILER TANK: WATER 400 GALLON (or any other suitable container for water to replenish canteens/water bottles) Chest, Ice Storage Stu Ratio Inst Ratio Spt Qty Exp 1:1 No 0 No 1:1 No 0 No 1

2 Materials Required Instructor Materials: a. This Training Support Package (TSP) b. Organization gear as needed (705 Cards, pens, timers, identification vests/numbers) c. APFT Score Card, score charts Student Materials: a. PT Uniform per Local SOP Classroom, Training Area, and Range Requirements Instructional Guidance b. Canteen or water bottle APFT Field Environment Before presenting this lesson, instructors must thoroughly prepare by studying this lesson and the identified reference material. The initial instruction should be done in demonstration form, in a field environment. Ensure that you and your demonstrator(s) are thoroughly familiar with physical fitness test procedures, and prepared to demonstrate proper techniques, to include any rules violations that may offer an unfair advantage. Rehearsal is strongly advised. ATTENTION INSTRUCTORS: If this is the first Physical Fitness Test, be on alert for any sudden physical or mental deterioration before, during, or after the test. Not mentioned in the regulation, but noted by civilian and military physical fitness experts, the best way to improve the run, is to run. The best way to improve the sit-ups, is to do sit-ups, as is the same for push-ups. Tips to improve test results before and after the APFT are an important part of your instruction. If you notice a Soldier running with short, choppy steps, have then lengthen their stride. If the Soldier is struggling on the sit-ups, show them how to use their body to gain additional points, and if push-ups are their weakness observe how close, or how far apart their hands are. Once rested have them do push-ups using different hand and arm positions to improve their scores. Any personal tips should be offered prior to the test. Offer encouragement to the participants during the APFT and inform the students to support their peers. 2

3 SECTION II. INTRODUCTION Method of Instruction: Conference / Discussion Instructor to Student Ratio is: 1:35 Time of Instruction: 5 minutes Media: None Motivator Terminal Learning Objective Safety Requirements Risk Assessment Level Evaluation All Soldiers in the Army National Guard must take the Army Physical Fitness Test (APFT). Individual scores are an indication of how well you are doing to maintain and or improve on physical strength and endurance. However, there is another factor involved. The APFT reflects the character and determination of the individual. In other words it also reflects one s mental strength and endurance. Inform the students of the following Terminal Learning Objective requirements. At the completion of this lesson, you [the student] will: Action: Conditions: Standards: Perform the Army Physical Fitness Test. Given safe environmental conditions. Successfully complete The Army Physical Fitness Test by scoring equal to or greater than 60 points each on the push-up event, the sit-up event, and the two mile run. Conduct a safety brief prior to training as needed and IAW unit and installation policies. Moderate - Risk Assessment to be produced locally IAW FM 5-19, August Use the following general guidance for the conduct of the testing: a. As RSP Soldier s pass the APFT, ensure that they are given promotion credit under the stripes for Skills Program. b. Counsel Soldiers who have not met the minimum shipper standards and give remedial training, which should include a between drill physical training plan based on the Soldiers performance and needs, and on the portion(s) they have difficulty with. c. Scorers will record the students results (Raw Score) on the front of DA Form 705 and convert them to Point Scores, using the scoring standards on the back of the scorecards. Instructional Lead-In d. Students must score a minimum of 60 points on each event to pass the APFT. The Physical Fitness Test (APFT) is a three-event physical performance test used to assess muscular endurance and cardio respiratory (CR) fitness. It is a simple way to measure a Soldier s ability to effectively move his/her body by using his/her major muscle groups and CR system. Performance on the APFT is strongly linked to the Soldier s fitness level and his/her ability to do fitness-related tasks. This test is not useful unless you give all that you can during each of the three events. As earlier stated, this test is as much a test of your character as your physical condition. If your arms are aching but you have 5 seconds left, push out one more push-up. At the conclusion, you will know where you stand and what you have to do to make improvements to complete Basic Combat Training. 3

4 SECTION III. PRESENTATION 1. Learning Step / Activity 1. Extended Rectangular Formation Method of Instruction: Practical Exercise Instructor to Student Ratio: 1:35 Time of Instruction: 10 mins Media: None Once formation is called place Soldiers in the Extended Rectangular Formation as applied in the following steps: These instructions are to be performed verbatim. a. Extend to the left, MARCH. Soldiers in the right flank file stand fast with their left arm extended sideward with palms down, fingers and thumb extended and joined. All others turn to the left and double-time forward. After taking the sufficient number of steps, all Soldiers face the front and extend both arms sideward with palms down, fingers and thumbs extended and joined. The distance between fingertips is approximately 12 inches and dress is to the right. b. Arms downward, MOVE. The Soldiers lower their arms smartly to their sides resuming the position of attention. c. Left, FACE. Soldiers execute the left face. d. Extend to the left, MARCH. Soldiers in the right flank file stand fast with their left arm extended sideward with palms down, fingers and thumb extended and joined. All other Soldiers turn to the left and double-time forward. After taking the sufficient number of steps all soldiers face the front and extend both arms sideward with palms down, fingers and thumbs extended and joined. The distance between fingertips is approximately 12 inches and dress is to the right. Soldiers in the left flank (4 th Squad) will only raise their right arm to gain the correct distance from the 3 rd Squad, with the left arm at the side as in the position of attention. e. Arms downward, MOVE. All Soldiers lower their arms smartly to their sides, resuming the position of attention. f. Right, FACE. Soldiers execute the right face. g. From front to rear, COUNT OFF. The front Soldier in each column turns the head to the right rear and calls off, "ONE", and faces the front. Successive Soldiers in each column call off in turn "TWO, "THREE," "FOUR," and so on. The last Soldier in each squad will not turn the head and eyes to the right while sounding off. h. Even numbers to the left, UNCOVER. Even-numbered Soldiers side step to the left squarely in the center of the interval, and resume the position of attention. To reassemble the formation, the PT leader gives the following Command i. Assemble to the right, MARCH. All Soldiers double-time to their original positions in the formation. The formation will collapse in on itself to reform a single interval platoon formation. 2. Learning Step / Activity 2. The Preparation Drill Method of Instruction: Practical Exercise Instructor to Student Ratio: 4:35 Time of Instruction: 15 mins Media: None Any physical fitness training, assessment, or test, should begin conditioning drill one and be completed with a recovery drill using the stretch drill as outlined in the 4

5 IET Standardized Physical Training Guide. At this point the instructor should explain the procedure and commands in a formal environment as follows: a. The preparation drill should last approximately 10 to 15 minutes and occur just before the APFT. The performance of Conditioning Drill 1 (1 set X 5 repetitions) comprises the preparation drill for ALL PT sessions. Have a demonstrator complete each warm up exercise and then have students repeat. Although this is a part of the instruction of this lesson, it is important to remember that an APFT is to follow therefore overdoing or repeating the exercises may be done at a later time or as required, before the next APFT. Instructors refer to FM 7-22 Chapter 6 Pages 6-75 through (1) The Bend and Reach. (2) The Rear Lunge. (3) The High Jumper. (4) The Rower. (5) The Squat Bender. (6) The Windmill. (7) The Forward Lunge. (8) The Prone Row. (9) The Bent-leg Body Twist. (10) The Push-up. 3. Learning Step / Activity 3. Army Physical Fitness Test Method of Instruction: Practical Exercise Instructor to Student Ratio: 4:35 Time of Instruction: 1 hr 15 mins Media: None While administering the APFT, most instructions must be given verbatim per regulation, however interject any personal thoughts or instructions to help the Soldier s calm down or gain confidence. The following may serve as footnotes as you explain the test to the RSP Soldiers. a. The Army Physical Fitness Test. (1) Consists of three fitness tests. (a) The 2 minute push-up. (b) The 2 minute sit-up. (c) The 2 mile run. (2) Purpose of the APFT: 5

6 (a) Provides a measure of upper and lower body muscular endurance. (b) Indicates a Soldier s ability to perform physically and handle his or her own body weight. b. The test sequence is push-up, sit-up and 2-mile run. The order of events cannot be changed. There are no exceptions to this sequence. Soldiers are allowed a minimum of 5 minutes and a maximum of 10 minutes to recover between events. c. The following instructions will be read to the Soldiers taking the APFT and demonstrated as appropriate. (1) The Push-Up. Instructor will read the following which is found in FM 7-22, Appendix A, Page A-6. While reading, a demonstrator will follow the procedure indicating the correct form and resting procedures. THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND, GET SET, ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND GO, BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION. IF YOU FAIL TO PERFORM THE FIRST 10 PUSH-UPS CORRECTLY, THE SCORER WILL TELL YOU TO GO TO YOUR KNEES AND WILL EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RETESTED. AFTER THE FIRST 10 PUSH-UPS HAVE BEEN PERFORMED AND COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY INCORRECTLY PERFORMED PUSH-UPS WILL NOT BE COUNTED. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS 6

7 LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION. At your discretion, the following points may be demonstrated. These are explained in detail in FM 7-22, Appendix A, Page A-7. Chest may touch ground as long as position does not provide an advantage. May reposition hands as long as hands stay in contact with mat or ground. If mat is used, entire body must be on the mat. In rest position a Soldier may sag or flex back. Feet may not be braced. May do pushups on their fists. May not cross feet. APFT cannot be performed in bare feet. Should not wear glasses during the push-up event. WHAT ARE YOUR QUESTIONS? Once the push-up event is complete ensure that all students have rested a minimum of 5 minutes and a maximum of 10 minutes before continuing with the situp event. (2) The Sit Up. SHOW Slide 16 (Proper Sit-Up) Instructor will read the following which is found in FM 7-22, Appendix A, Page A-8. While reading, a demonstrator will follow the procedure indicating the correct form and resting procedures. THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND GET SET, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND, GO, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY PERFORMED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE 7

8 GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT- UP. IF YOU FAIL TO PERFORM THE FIRST 10 SIT-UPS CORRECTLY, THE SCORER WILL TELL YOU TO STOP AND WILL EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RE-TESTED. AFTER THE FIRST 10 SIT-UPS HAVE BEEN PERFORMED AND COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY INCORRECTLY PERFORMED SIT-UPS WILL NOT BE COUNTED. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (REST) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION. At your discretion, the following points may be demonstrated. These are explained in detail in FM 7-22, Appendix A, Page A-9. Keep chin curled downward. May not use hands or arms to pull/push themselves up. If mat is used, entire body must remain on the mat. May not swing hands or arms for assistance. While in up position may not use arms or hands to rest. Fingers must be interlocked behind head. If either foot breaks contact with ground or mat that repetition does not count. WHAT ARE YOUR QUESTIONS? Once the sit-up event is complete ensure that all students have rested a minimum of 5 minutes and a maximum of 10 minutes before continuing with the one mile run event. Instructor will read the following which is found in FM 7-22, Appendix A, Page A-10. (3) The Two Mile Run. THE 2-MILE RUN MEASURES YOUR AEROBIC FITNESS AND ENDURANCE OF THE LEG MUSCLES. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL SOLDIERS WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND GO, THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE THE REQUIRED 2-MILE DISTANCE (DESCRIBE THE NUMBER OF LAPS, START AND FINISH POINTS, AND COURSE LAYOUT). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE TWO-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP AND/OR CARRIED), OR LEAVE THE DESIGNATED 8

9 RUNNING COURSE FOR ANY REASON, THE EVENT WILL BE TERMINATED. IT IS LEGAL TO PACE A SOLDIER DURING THE TWO-MILE RUN AS LONG AS THERE IS NO PHYSICAL CONTACT WITH THE PACED SOLDIER AND IT DOES NOT PHYSICALLY HINDER OTHER SOLDIERS TAKING THE TEST. THE PRACTICE OF RUNNING AHEAD OF, ALONG SIDE OF, OR BEHIND THE TESTED SOLDIER WHILE SERVING AS A PACER IS PERMITTED. CHEERING OR CALLING OUT THE ELAPSED TIME IS ALSO PERMITTED. THE NUMBER ON YOUR CHEST IS FOR IDENTIFICATION. YOU MUST MAKE SURE IT IS VISIBLE AT ALL TIMES. TURN IN YOUR NUMBER WHEN YOU FINISH THE RUN AND GO TO THE AREA DESIGNATED FOR RECOVERY. DO NOT STAY NEAR THE SCORERS OR THE FINISH LINE AS THIS MAY INTERFERE WITH TESTING. 4. Learning Step / Activity 4. Recovery Drill Exercises Method of Instruction: Practical Exercise Instructor to Student Ratio: 4:35 Time of Instruction: 10 mins Media: None The stretch drill serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet. Soldiers should begin the cool-down by walking until their heart rates return to less than 100 beats per minute and heavy sweating stops. a. The recovery drill will last approximately 5 to 10 minutes and occur immediately after the endurance and mobility or strength and mobility activities of the PT session. The performance of The Recovery Drill (hold for 20 seconds) concludes ALL PT sessions. The recovery drill safely brings Soldiers back to their preexercise state after performing intense conditioning activities. Performance of the recovery drill also helps to improve flexibility and range of motion. Instructors refer to FM 7-22, Chapter 6, Page through (1) The Overhead Arm Pull (hold 20 seconds). (2) The Rear Lunge (20 seconds). (3) The Extend and Flex (20 seconds). (4) The Thigh Stretch (20 seconds). (5) The Single-leg Over (20 seconds). TERMINAL LEARNING OBJECTIVE ACTION: Perform the Army Physical Fitness Test. CONDITIONS: STANDARDS: Given safe environmental conditions. Successfully complete The Army Physical Fitness Test by scoring equal to or greater than 60 points each on the push-up event, the sit-up event, and the two mile run. 9

10 SECTION IV. ASK FOR QUESTIONS AND SUMMARY Method of Instruction: Conference Discussion Instructor to Student Ratio: 4:35 Time of Instruction: 5 mins Media: None a. Ask students if they have any questions. b. Answer all questions or agree to get back to students with a complete or appropriate answer. SUMMARY Ask about any physical injuries that may have occurred during the APFT and take appropriate measures. 10

11 SECTION V. Testing Requirements STUDENT EVALUATION Describe how the student must demonstrate accomplishment of the TLO. Refer student to the Student Evaluation Plan. Use the following general guidance for the conduct of the testing: a. As RSP Soldier s pass the APFT, ensure that they are given promotion credit under the stripes for Skills Program. b. Counsel Soldiers who have not met the minimum shipper standards and give remedial training on the portion(s) they have difficulty with. c. Scorers will record the students results (Raw Score) on the front of DA Form 705 and convert them to Point Scores, using the scoring standards on the back of the scorecards. Feedback Requirements None Students must score a minimum of 60 points on each event to pass the APFT. 11

12 Appendix A Viewgraph Masters (NA) VIEWGRAPHS A-1

13 Appendix B - Test(s) and Test Solution(s) (N/A) B-1

14 Appendix C - Practical Exercises and Solutions Built into Lesson Plan C-1

15 Student Handout 1 Sample DA 705 Card Student Handout 2 Event Scoring Charts Appendix D - Student Handouts D-1