Site Map

	Introduction
	Cardiorespiratory Fitness
	Muscular Endurance and Strength
	Flexibility
	Body Composition
	Nutrition and Fitness
	Circuit Training and Exercise Drills
	Obstacle Courses and Additional Drills
	Competitive Fitness Activities
	Developing the Program
	Physical Training During Initial Entry Training
	Environmental Considerations
	Injuries
	Army Physical Fitness Test
	Appendix A B C D E F G H

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Fitness Handbook

	Physical Fitness - Principles
	Fitness Assessment
	Diagnostic Test
	Flexibility
	Program Description
	The Road to Fitness
	Getting Stronger
	Prepare for Airborne School
	Prepare for NALC & Air Assault School
	Resistance Exercises - Legs
	Back
	Chest
	Abdominal
	Arms
	Shoulders
	Flexibility Exercises
	Agility Exercises

Other Information

	Site Map
	APFT Conditioning Program
	Running Cadences
	Related Sites
	Army Discussion Forum

FM 21-20 Physical Fitness Training

Chapter Number
1	Introduction
1	Introduction - Master Fitness Trainers
1	Introduction - Phases of Fitness Conditioning
1	Introduction - Special Programs
	• LEADERSHIP RESPONSIBILITIES • COMPONENTS OF FITNESS • PRINCIPLES OF EXERCISE • FITT FACTORS • WARM-UP AND COOL-DOWN • PHASES OF FITNESS CONDITIONING • TYPES OF FITNESS PROGRAMS • AGE AS A FACTOR IN PYSICAL FITNESS • EVALUATION
2	Cardiorespiratory Fitness
2	Cardiorespiratory Fitness - Percentage HRR Method
2	Cardiorespiratory Fitness - Interval Training
2	Cardiorespiratory Fitness - Types of Marches
2	Cardiorespiratory Fitness - Alternate forms of Aerobic Exercise
	• PHYSIOLOGY OF AEROBIC TRAINING • FITT FACTORS • RUNNING • ROAD MARCHES • ALTERNATE FORMS OF AEROBIC EXERCISE
3	Muscular Endurance and Strength
3	Muscular Endurance and Strength - Specificity
	• MUSCULAR FITNESS • MUSCULAR CONTRACTIONS • PRINCIPLES OF MUSCULAR TRAINING • WORKOUT TECHNIQUES • MAJOR MUSCLE GROUPS • KEY POINTS TO EMPHASIZE • EXERCISE PROGRAMS • EXERCISE CHART
4	Flexibility
	• STRETCHING TECHNIQUES • FITT FACTORS • WARM-UP AND COOL-DOWN • COMMON STRETCHING EXERCISES
5	Body Composition
	• EVALUATION METHODS • DIET AND EXERCISE
6	Nutrition and Fitness
	• GUIDELINES FOR HEALTHY EATING • CONCERNS FOR OPTIMAL PHYSICAL PERFORMANCE • NUTRITION IN THE FIELD
7	Circuit Training and Exercise Drills
7	Circuit Training and Exercise Drills - Starting Positions
	• CIRCUITS • CALISTHENICS • GRASS DRILLS • GUERRILLA EXERCISES
8	Obstacle Courses and Additional Drills
8	Obstacle Courses and Additional Drills - Confidence Obstacle Course
8	Obstacle Courses and Additional Drills - Log Drill Exercises
	• OBSTACLE COURSES • RIFLE DRILLS • LOG DRILLS • AQUATIC EXERCISE
9	Competitive Fitness Activities
9	Competitive Fitness Activities - Strategy Pushball
	• INTRAMURALS • UNIT ACTIVITIES • ORIENTEERING • UNIT OLYMPICS
10	Developing the Program
10	Developing the Program - Develop a Training Schedule
	• STEPS IN PLANNING • EDUCATION • COMMON ERRORS • A SAMPLE PROGRAM • USING THE PRINICIPLES OF EXERCISE • CONCLUSION
11	Physical Training During Initial Entry Training
	• PROGRAM DEVELOPMENT • SAFETY CONSIDERATIONS • ROAD MARCHING
12	Environmental Considerations
	• TEMPERATURE REGULATION • HEAT INJURIES AND SYMPTONS • ACCLIMATIZATION TO HOT, HUMID ENVIRONMENTS • EXERCISING IN COLD ENVIRONMENTS • ACCLIMATIZATION TO HIGH ALTITUDES • AIR POLLUTION AND EXERCISE
13	Injuries
	• TYPICAL INJURIES ASSOCIATED WITH PHYSICAL TRAINING • OTHER FACTORS
14	Army Physical Fitness Test
14	Army Physical Fitness Test - Sit-Ups
14	Army Physical Fitness Test - 800 Yard Swim Test
	• METHODS OF EVALUATION • OVER-FORTY CARDIOVASCULAR SCREENING PROGRAM • OVERVIEW • TEST ADMINISTRATION • DUTIES OF TEST PERSONNEL • TEST SITE • TEST PROCEDURES • TEST SEQUENCE • TEST RESULTS • SCORES ABOVE MAXIMUM • TEMPORARY PROFILES • PERMANENT PROFILES • ALTERNATE EVENTS

	Appendix A B C D E F G H

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US Army Fitness Handbook

Section	Topic
1	Physical Fitness - Principles
2	Fitness Assessment
3	Diagnostic Test
4	Flexibility
5	Program Description
a	The Road to Fitness
b	Getting Stronger
c	Prepare for Airborne School
d	Prepare for NALC & Air Assault School
6	Resistance Exercises - Legs
a	Back
b	Chest
c	Abdominal
d	Arms
e	Shoulders
7	Flexibility Exercises
8	Agility Exercises

Unofficial USMC Terms Starting With