U.S. Army FM 21-20 - Physical Fitness Training

• 1 Introduction
• 1-1 Leadership Responsibilities
• 1-2 Components of Fitness
• 1-3 Principles of Exercise
• 1-4 FITT Factors
• 1-5 Warm-up and Cool-Down
• 1-6 Phases of Fitness Conditioning
• 1-7 Types of Fitness Programs
• 1-8 Age as a Factor in Physical Fitness
• 1-9 Evaluation
• 2 Cardiorespiratory Fitness
• 2-1 Physiology of Aerobic Training
• 2-2 FITT Factors
• 2-3 Running
• 2-4 Road Marches
• 2-5 Alternate Forms of Aerobic Exercise
• 3 Muscular Endurance and Strength
• 3-1 Muscular Fitness
• 3-2 Muscular Contractions
• 3-3 Principles of Muscular Training
• 3-4 Workout Techniques
• 3-5 Major Muscle Groups
• 3-6 Key Points to Emphasize
• 3-7 Exercise Programs
• 4 Flexibility
• 4-1 Stretching Techniques
• 4-2 FITT Factors
• 4-3 Warm-Up and Cool-Down
• 4-4 Common Stretching Exercises
• 5 Body Composition
• 5-1 Evaluation Methods
• 5-2 Diet and Exercise
• 6 Nutrition and Fitness
• 6-1 Guidelines for Healthy Eating
• 6-2 Concerns for Optimal Physical Performance
• 6-3 Nutrition in the Field
• 7 Circuit Training and Exercise Drills
• 7-1 Circuits
• 7-2 Calisthenics
• 7-3 Grass Drills
• 7-4 Guerilla Exercises
• 8 Obstacle Courses and Additional Drills
• 8-1 Obstacle Courses
• 8-2 Rifle Drills
• 8-3 Log Drills
• 8-4 Aquatic Exercise
• 9 Competitive Fitness Activities
• 9-1 Intermurals
• 9-2 Unit Activities
• 9-3 Orienteering
• 9-4 Unit Olympics
• 10 Developing the Unit Program
• 10-1 Steps in Planning
• 10-2 Education
• 10-3 Common Errors
• 10-4 A Sample Program
• 10-5 Conclusion
• 11 Physical Training During Initial Entry Training
• 11-1 Program Development
• 11-2 Safety Considerations
• 11-3 Road Marching
• 12 Environmental Considerations
• 12-1 Temperature Regulation
• 12-2 Heat Injuries and Symptoms
• 12-3 Acclimation to Hot, Humid Environments
• 12-4 Exercising in Cold Environments
• 12-5 Acclimatization to High Altitudes
• 12-6 Air Pollution and Exercise
• 13 Injuries
• 13-1 Typical Injuries Associated with Physical Training
• 13-2 Other Factors
• 14 Army Physical Fitness Test
• 14-1 Methods of Evaluation
• 14-10 Scores Above Maximum
• 14-11 Temporary Profiles
• 14-12 Permanent Profiles
• 14-13 Alternate Events
• 14-2 Over-Forty Cardiovascular Screening Program
• 14-3 Overview
• 14-4 Test Administration
• 14-5 Duties of Test Personnel
• 14-6 Test Site
• 14-7 Test Procedures
• 14-8 Test Sequence
• 14-9 Test Results
• Appendix A – Physiological Differences Between the Sexes
• Appendix B – Positive Profile Form
• Appendix C – Physical Fitness Log
• Appendix D – Stationary Bicycle Test
• Appendix E – Selecting the Right Running Shoe
• Appendix F – Calculation of VO2 Max
• Appendix G – Perceived Exertion
• Appendix H – The Major Skeletal Muscles of the Human Body

Army Fitness Handbook

• 1 – Physical Fitness – Principles
• 2 – Fitness Assessment
• 3 – Diagnostic Test
• 4 – Flexibility
• 5 – Program Description
• 6 – The Road to Fitness
• 7 – Increase Muscle Mass
• 8 – Get Stronger
• 9 – Prepare for Airborne School
• 10 – Prepare for NALC & Air-Assault School
• 11 – Resistance Exercises – Legs
• 12 – Resistance Exercises – Back
• 13 – Resistance Exercises – Chest
• 14 – Resistance Exercises – Abdominal
• 15 – Resistance Exercises – Arms
• 16 – Resistance Exercises – Shoulders
• 17 – Flexibility Exercises
• 18 – Agility Exercises

Other Army Fitness Resources

• APFT Conditioning Program
• Running Cadences
• Army Fitness Resources