Develop a Fitness Program

Develop a fitness program for a squad/ section practical exercise 1. List the five components of fitness. Cardio respiratory endurance, Muscular endurance, Muscular strength, flexibility, and Body Composition 2. There are seven recognized principles of exercise; List at least five of them. Regularity, Progression, Overload, Balance, Specificity 3. You are designing a fitness program for your Soldier; List the three phases of conditioning that you must consider. Prepatory, Conditioning, Maintenance 4. When we analyze our wartime mission, we must keep in mind the physical demands of our daily activities and functions. This is done by following the Seven-step planning process. List in order the Seven-step planning process.

Step 1: Analyze the mission

Step 2: Develop fitness objectives
Step 3: Assess the unit
Step 4: Determine training requirements
Step 5: Develop fitness tasks
Step 6: Develop a training schedule
Step 7: Conduct and evaluate training

5. List the three groups of Soldiers that may require a special PT program. Those who fail the APFT with no medical profile; Those who are overweight/ over fat IAW AR 600-9; and Those who have either temporary or permanent medical profile 6. What does the acronym FITT mean? Frequency, Intensity, Time, and Type 7. There are four well-known stretching techniques; List at least three of them. Static, Passive, Proprioceptive neuromuscular facilitation (PNF), and Ballistic 8. What is the proper term for the ability to move the joints or any group of joints through an entire normal range of motion?

Flexibility 9. What are the three distinct steps in planning daily physical training activities? Determine the minimum frequency of training, determine the type of activity, and determine the intensity and time of the selected activity 10. When designing a physical fitness program for special population Soldiers, with whom should the unit commander coordinate? Medical personnel 11. What are the components of motor fitness? Agility, Balance, Coordination, Power, and Reaction Time 12. There are several activities that place and extra demand on your cardiovascular and respiratory systems; List at least five of them. Running, Ruck marching, swimming, jumping rope, cycyling 13. For muscle strength, what does exercise time equate to? The number of repetitions done 14. How can balance be effective when developing a training program? A program should include activites that address all the fitness components, since overemphasizing any one of them may hurt the others. 15. How many calories do running or walking burn per mile? It depends on your weight, and how fast you walk or run