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army field manual fm 21 20 ch 14 figure 14 1It is a simple way to measure a soldier’s ability to effectively move his body by using his major muscle groups and CR system.An APFT with alternate test events is given to soldiers with permanent profiles and with temporary profiles greater than three months’ duration. While the APFT testing is an important tool in determining the physical readiness of individual soldiers and units, it should not be the sole basis for the unit’s physical fitness training. Commanders at every level must ensure that fitness training is designed to develop physical abilities in a balanced way, not just to help soldiers do well on the APFT. Commanders should use their unit’s APFT results to evaluate its physical fitness level. APFT results may indicate a need to modify the fitness programs to attain higher fitness levels. However, mission-essential tasks, not the APFT, should drive physical training.There are several ways they can assess fitness including the following: Testing. This is an efficient way to evaluate both the individual’s and the unit’s physical performance levels. This detects individual disabilities, health-re-related problems, and physical problems. For soldiers who reached age 40 on or after 1 January 1989, there is no requirement for clearance in the cardiovascular screening program before taking a record APFT. Soldiers who reached age 40 before 1 January 1989 must be cleared through the cardiovascular screening program before taking a record APFT. Prior to their CVSP evaluation, however, they may still take part in physical training to include diagnostic APFTs unless profiled or contraindications to exercise exist. All soldiers must undergo periodic physical examinations in accordance withOverview As stated, APFT events assess muscular endurance and CR fitness. The lowest passing APFT standards reflect the minimum acceptable fitness level for all soldiers, regardless of MOS or component.http://eko-baby.ru/userfiles/elastix-without-tears-manual.xml

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When applied to a command, APFT results show a unit’s overall level of physical fitness. However, they are not all-inclusive, overall measures of physical-combat readiness. To assess this, other physical capabilities must be measured. The APFT does, however, give a commander a sound measurement of the general fitness level of his unit. Service schools, agencies, and units may set performance goals which are above the minimum APFT standards in accordance with their missions ( AR 350-15 ). Individual soldiers are also encouraged to set for themselves a series of successively higher APFT performance goals. They should always strive to improve themselves physically and never be content with meeting minimum standards. Competition on the APFT among soldiers or units can also be used to motivate them to improve their fitness levels. Testing is not a substitute for a regular, balanced exercise program. Diagnostic testing is important in monitoring training progress but, when done too often, may decrease motivation and waste training time. The test period is defined as the period of time which elapses from starting to finishing the three events. It must not take more than two hours. Soldiers must do all three events in the same test period. Test Administration The APFT must be administered properly and to standard in order to accurately evaluate a soldier’s physical fitness and to be fair to all soldiers. (Test results are used for personnel actions.) Individual soldiers are not authorized to administer the APFT to themselves for the purpose of satisfying a unit’s diagnostic or record APFT requirement. REQUIRED EQUIPMENT The OIC or NCOIC at the test site must have a copy of FM 21-20 on hand. The supervisor of each event must have the event instructions and standards. Scorers should have a clipboard and an ink pen to record the results on the soldiers’ scorecards. Two stopwatches are needed. They must be able to measure time in both minutes and seconds.http://loppisidjupdalen.se/images/uploaded/elastix-user-manual-french.xml Runners must wear numbers or some other form of identification for the 2-mile run. The numbers may be stenciled or pinned onto pullover vests or sleeveless, mesh pullovers or attached to the runners themselves. Soldiers should wear clothing that is appropriate for PT such as shorts, T-shirts, socks, and running shoes (not tennis shoes). They should not wear basketball shoes or other types of court shoes. BDUs may be worn but may be a hindrance on some events. Anything that gives a soldier an unfair advantage is not permitted during the APFT. Wearing devices such as weight belts or elastic bandages may or may not provide an advantage. However, for standardization, such additional equipment is not authorized unless prescribed by medical personnel. The only exception is gloves. They may be worn in cold weather when approved by the local commander. Each soldier needs a DA Form 705, Army Physical Fitness Test Scorecard.If a soldier fails an event or finds it difficult to perform, the scorer should write down the reasons and other pertinent information in the comment block. After the entire APFT has been completed, the event scorer will convert raw scores to point scores using the scoring standards on the back of the scorecards. (SeeProper supervision ensures uniformity in the following: Scoring the test. They must ensure that events, scoring, clothing, and equipment are uniform. Commanders should plan testing which permits each soldier to perform to his maximal level. They should also ensure the following: Correctly supervising testees and laying out the test area are essential duties. The group administering the test must include the following: OIC or NCOIC. There should be no less than one scorer for each 15 soldiers tested. Twelve to 15 scorers are required when a company-sized unit is tested. They do not participate in the test. SSN Print soldier’s social security number in SSN block. GENDER PrintUNIT Print soldier’s unit designation in UNIT block. DATE Print the date the APFT is administered in DATE block. GRADE Print soldier’s grade in GRADE block. AGE Print soldier’s age on the date the APFT is administered in AGE block. HEIGHT Print soldier’s height in HEIGHT block. Height will be recorded to the nearest inch. If the height fraction is less than.If the height fraction is greater than.WEIGHT Print soldier’s weight in WEIGHT block. Weight will be recorded to the nearest pound. If the weight fratction is less than.If the weight fraction is.Percent body fat is recordedfrom DA Form 5500-R, Body Fat Content Worksheet, Dec 85, for male soldiers and DA Form 5501-R, Body Fat Content Worksheet, Dec 85, for female soldiers. CirclePU RAW SCORE The event scorer records the number of correctly performed repititions of the push-up in the PU RAW SCORE block and prints his or her initials in the INITIALS block SU RAW SCORE The event scorer records the number of correctly performed repititions of the sit-up in the SU RAW SCORE block and prints his or her initials in the INITIALS block. 2MR RAW SCORE The event scorer records the two-mile run time in the 2MR RAW SCORE block. The time is recorded in minutes and seconds. The event scorer then determines the point value for the two-mile run using the standards on the reverse side of the scorecard. The point value is recorded in the 2MR POINTS block and the event scorer prints his or her initials in the INITIALS block. In all cases when a point value falls between two point values, the lower point value is used and recorded. The two-mile run event scored also determines the point value for push-ups and sit-ups using the scoring standards on the reverse side of the scorecard. The point values are recorded in the appropriate push-ups and sit-ups POINTS block and the event scorer prints his or her initials in the INITIALS block. The two-mile run event scorer totals the points from the three events and records the total APFT score in the TOTAL POINTS block. ALTERNATE AEROBIC EVENT The event scorer prints the alternate aerobic event administered (800-yard swim, 6.2-mile-stationary bicycle ergometer, 6.2-mile-bicycle test or 2.5-mile walk) in the ALTERNATE AEROBIC EVENT block. The time the soldier completes the alternate aerobic event is recorded in minutes and seconds in the ALTERNATE AEROBIC EVENT block. The standards for the alternate aerobic event tests are listed in FM 21-20, Chapter 14, figure 14-9. Scoring for all alternate aerobic events is on aCircle GO is the soldier completes the alternate aerobic event within the required time or less. Circle NO-GO is the soldier fails to complete the alternate aerobic event within the required time. The alternate aerobic event scorer also determines the point value for push-ups and or sit-ups using the scoring standards on the reverse sode of the scorecard. The point values are recorded in the appropriate push-up or sit-up POINTS block and the event scorer prints his of her initials in the 2MR INITIALS block. The alternate aerobic event scorer also totals the points from the pudh-up and or sit-up events and records the total APFT score in the TOTAL POINTS block. COMMENTS The event supervisor, event scorer, NCOIC, or OIC may record comments appropriate to the APFT in the COMMENTS block. Appropriate comments may include: weather conditions, injury during APFT or appeals. SUPPORT PERSONNEL Safety and control people should be at the test site, depending on local policy and conditions. Medical personnel may also be there. However, they do not have to be on site to have the APFT conducted. At a minimum, the OIC or NCOIC should have a plan, known to all test personnel, for getting medical help if needed. Test Site The test site should be fairly flat and free of debris. It should have the following: An area for stretching and warming up. It can be marked with a series of stakes along the inside edge. A 120-foot circle is marked at both ends of this line. The track is formed when the outermost points of the two circles are connected with tangent lines. (SeeEight laps on a 400-meter track is 736 inches shorter than eight laps (2 miles) on a 440-yard track. Therefore, soldiers who run the 2-mile event on a 400-meter track must run eight laps plus an additional 61 feet, 4 inches. Test Procedures On test day, soldiers are assembled in a common area and briefed by the test OIC or NCOIC about the purpose and organization of the test. The OIC or NCOIC then explains the scorecard, scoring standards, and sequence of events. The instructions printed here in large type must be read to the soldiers: “YOU ARE ABOUT TO TAKE THE ARMY PHYSICAL FITNESS TEST, A TEST THAT WILL MEASURE YOUR MUSCULAR ENDURANCE AND CARDIORESPIRATORY FITNESS.The OIC or NCOIC then says the following: “IN THE APPROPRIATE SPACES, PRINT IN INK THE PERSONAL INFORMATION REQUIRED ON THE SCORECARD.” (If scorecards have been issued to the soldiers and filled out before they arrive at the test site, this remark is omitted.) The OIC or NCOIC pauses briefly to give the soldiers time to check the information. He then says the following: “YOU ARE TO CARRY THIS CARD WITH YOU TO EACH EVENT.The test is then given. RETAKING OF EVENTS Soldiers who start an event incorrectly must be stopped by the scorer before they complete 10 repetitions and told what theirerrors are. They are then sent to the end of the line to await their turn to retake the event. A soldier who has problems such as muscle cramps while performing an event may rest if he does not assume an illegal position in the process. If he continues, he receives credit for all correctly done repetitions within the two-minute period. If he does not continue, he gets credit for the number of correct repetitions he has performed up to that time. If he has not done 10 correct repetitions, he is sent to the end of the line to retake that event. He may not retake the event if he has exceeded 10 repetitions. Soldiers who are unable to perform 10 correct repetitions because of low fitness levels may not retake an event. TEST FAILURES Soldiers who stop to rest in an authorized rest position continue to receive credit for correct repetitions performed after their rest. Soldiers who rest in an unauthorized rest position will have their performance in that event immediately terminated. The records of soldiers who fail a record APFT for the first time and those who fail to take the APFT within the required period ( AR 350-15, paragraph 11) must be flagged IAWRETESTING Soldiers who fail any or all of the events must retake the entire APFT. In case of test failure, commanders may allow soldiers to retake the test as soon as the soldiers and commanders feel they are ready. Soldiers without a medical profile will be retested not-later-than three months following the initial APFT failure in accordance withTest Sequence The test sequence is the push-up, sit-up, and 2-mile run (or alternate, aerobic event). The order of events cannot be changed. There are no exceptions to this sequence. Soldiers should be allowed no less than 10 minutes, but ideally no more than 20 minutes, to recover between each event. The OIC or NCOIC determines the time to be allotted between events, as it will depend on the total number of soldiers who are participating in the APFT. If many soldiers are to be tested, staggered starting times should be planned to allow the proper intervals between events. Under no circumstances is the APFT valid if a soldier cannot begin and end all three events in two hours or less. The following paragraphs describe the equipment, facilities, personnel, instructions, administration, timing techniques, and scorers’ duties for the pushup, sit-up, and 2-mile-run events. PUSH-UPS Push-ups measure the endurance of the chest, shoulder, and triceps muscles. (SeeThe event supervisor must have the following the instructions in this chapter on how to conduct the event and one copy of the push-up scoring standards ( DA Form 705 ). Facilities There must be at least one test station for every 15 soldiers to be tested. Each station is 6 feet wide and 15 feet deep. Personnel One event supervisor must beat the test site and one scorer at each station. The event supervisor may not be the event scorer. Instructions The event supervisor must read the following: “THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES.Then he moves the groups to their testing stations. The event supervisor cannot be ready to begin. Successive groups do the event until all soldiers have completed it. Timing Techniques The event supervisor is the timer. He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes. He ends the event after two minutes by the command “Halt!” Scorers’ Duties Scorers must allow for differences in the body shape and structure of each soldier. The scorer uses each soldier’s starting position as a guide throughout the event to evaluate each repetition. The scorer should talk to the soldier before the event begins and have him do a few repetitions as a warm-up and reference to ensure he is.The scorer may either sit or kneel about three feet from the testee’s shoulder at a 45-degree angle in front of it. The scorer’s head should be about even with the testee’s shoulder when the latter is in the front-leaning rest position. Each scorer determines for himself if he will sit or kneel when scoring. He may not lie down or stand while scoring. He counts out loud the number of correct repetitions completed and repeats the number of the last correct push-up if an incorrect one is done. Scorers tell the testees what they do wrong as it occurs during the event. A critique of the performance is done following the test. When the soldier completes the event, the scorer records the number of correctly performed repetitions, initials the scorecard, and returns it to the soldier. SIT-UPS This event measures the endurance of the abdominal and hip-flexor muscles. (SeeThe event supervisor must have the following: the instructions in this chapter on how to conduct the event and one copy of the sit-up scoring standards ( DA Form 705 ). Facilities Each station is 6 feet wide and 15 feet deep. Ensure that no more than 15 soldiers are tested at a station. Personnel One event supervisor must be at the test site and one scorer at each station. The event supervisor may not be the event scorer. Instructions The event supervisor must read the following: “THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES.He then moves the groups to their testing stations. The event supervisor cannot be a scorer. At this point, the testing is ready to begin. Successive groups do the event until all soldiers have completed it. Timing Techniques The event supervisor is the timer. He calls out the time remaining every 30 seconds and every second for the last 10 seconds of the two minutes. He ends the event after two minutes by the command “Halt!” Scorers’ Duties The scorer may either kneel or sit about three feet from the testee’s hip. The scorer’s head should be about even with the testee’s shoulder when the latter is in the vertical (up) position. Each scorer decides for himself whether to sit or kneel down when scoring. He may not lie down or stand while scoring. The scorer counts aloud the number of correctly performed sit-ups and repeats the number of the last correctly performed repetition if an incorrect one is done. Scorers tell the testees what they are doing wrong as it occurs during the event. A critique of his performance is given to each soldier after the event. When the soldier completes the event, the scorer records the number of correctly performed sit-ups, initials the scorecard, and returns it to the soldier. When checking for correct body position, the scorer must be sure that at a 90-degree angle is formed at each knee by the soldier’s upper and lower leg. The angle to be measured is not the one formed by the lower leg and the ground. If, while performing the sit-up event, this angle becomes greater than 90 degrees, the scorer should instruct the testee and holder to reposition the legs to the proper angle and obtain compliance before allowing the testee’s performance to continue. The loss of the proper angle does not terminate the testee’s performance in the event. When the soldier comes to the vertical position, the scorer must be sure that the base of the soldier’s neck is above or past the base of the spine. A soldier who simply touches his knees with his elbows may not come to a completely vertical position. The scorer must ensure that the holder uses only his hands to brace the exerciser’s feet. TWO-MILE RUN This event tests cardiorespiratory (aerobic) endurance and the endurance of the leg muscles. (SeeFacilities There must be a level area with no more than a three-degree slope on which a measured course has been marked. An oval-shaped track of known length may be used. If a road course is used, the start and finish and one-mile (half way) point must be clearly marked. Personnel One event supervisor and at least one scorer for every 15 runners are required. Instructions The event supervisor must read the following: “THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE.He then organizes the soldiers into groups of no more than 10. The scorer for each group assigns a number to each soldier in the group. At the same time, the scorer collects the scorecards and records each soldier’s number. Timing Techniques The event supervisor is the timer. He uses the commands “Get set” and “Go.” Two stopwatches are used in case one fails. As the soldiers near the finish line, the event supervisor calls off the time in minutes and seconds (for example, “Fifteen-thirty, fifteen-thirty-one, fifteen-thirty-two,” and so on). Scorers’ Duties The scorers observe those runners in their groups, monitor their laps (if appropriate), and record their times as they cross the finish line. (It is often helpful to record the soldiers’ numbers and times on a separate sheet of paper or card. This simplifies the recording of finish times when large groups of soldiers are simultaneously tested.) After all runners have completed the run, the scorers determine the point value for each soldier’s run time, record the point values on the scorecards, and enter their initials in the scorers’ blocks. In all cases, when a time falls between two point values, the lower point value is used and recorded. For example, if a female soldier, age 17 to 21, runs the two miles in 15 minutes and 19 seconds, the score awarded is 95 points. At this time, the scorers for the 2-mile run also convert the raw scores for the push-up and sit-up events by using the scoring standards on the back side of the scorecard. They enter those point values on the scorecards and determine the total APFT score for each soldier before giving the scorecards to the test’s OIC or NCOIC. After the test scores have been checked, the test’s OIC or NCOIC signs all scorecards and returns them to the unit’s commander or designated representative. Test Results The soldier’s fitness performance for each APFT event is determined by converting the raw score for each event to a point score. Properly interpreted, performance on the APFT shows the following: Each soldier’s level of physical fitness. A detailed study of the results on each event is more important. For a proper analysis of the unit’s performance, event scores should be used. They are corrected for age and sex. Therefore, a female’s 80-point push-up score should be considered the same as a male’s 80-point push-up score. Using the total point value or raw scores distort interpretation. Scores Above Maximum Even though some soldiers exceed the maximum score on one or more APFT events, the official, maximum score on the APFT must remain at 300 (100 points per event). Some commanders, however, want to know unofficial point scores to reward soldiers for their extra effort. Only those soldiers who score 100 points in all three events are eligible to determine their score on an extended scale. To fairly determine the points earned, extra points are awarded at the same rate as points obtained for scores at or below the 100 point level. Each push-up and sit-up beyond the maximum is worth one point as is every six-second decrease in the run time. Take, may distort the for example, the following case shown inHis score would be calculated as follows: The calculations on Figure 14-8, give the soldier a total score of 318 points. This method lets the commander easily determine the scores for performances that are above the maximum. He may recognize soldiers for their outstanding fitness achievements, not only on the APFT but also for other, unofficial fitness challenges. Using this method ensures that each soldier has an equal chance to be recognized for any of the tested fitness components. Commanders may also establish their own incentive programs and set their own unit’s standards ( AR 350-15 ). Temporary Profiles A soldier with a temporary profile must take the regular three-event APFT after the profile has expired. (Soldiers with temporary profiles of more than three months may take an alternate test as determined by the commander with input from health-care personnel.) Once the profile is lifted, the soldier must be given twice the time of the profile (but not more than 90 days) to train for the APFT. For example, if the profile period was 7 days, the soldier has 14 days to train for the APFT after the profile period ends. If a normally scheduled APFT occurs during the profile period, the soldier should be given a mandatory make-up date. Permanent Profiles A permanently profiled soldier is given a physical training program by the profiling officer using the positive profile formThis recommendation, made after consultation with the profiled soldier, should address the soldier’s abilities and preference and the equipment available. (SeeEach soldier must earn at least 60 points on the regular events to receive a “go.” He must also complete the alternate event in a time equal to or less than the one listed for his age group. For example, a soldier whose profile forbids only running will do the push-up and sit-up events and an alternate aerobic event. He must get at least a minimum passing score on each event to earn a “go” for the test. A soldier whose profile prevents two or more APFT events must complete the 2-mile run or an alternate aerobic event to earn a “go” on the test. Soldiers who cannot do any of the aerobic events due to a profile cannot be tested. Such information will be recorded in their official military record. Soldiers who do push-up and sit-up events but who take an alternate aerobic event are not awarded promotion points for APFT performance. The alternate aerobic APFT events are the following: 800-yard-swim test. Facilities A swimming pool at least 25 yards long and 3 feet deep, or an approved facility, is needed. Personnel One event supervisor and at least control, and medical personnel must Instructions The event supervisor must read the following statement: “THE 800-YARD SWIM IS USED TO ASSESS YOUR LEVEL OF AEROBIC FITNESS.He assigns one soldier to each lane and tells the soldiers to enter the water. He gives them a short warm-up period to acclimate to the water temperature and loosen up. Above all, the event supervisor must be alert to the safety of the testees throughout the test. Timing Techniques The event supervisor is the timer. He uses the commands “Get set” and “Go.” Two stopwatches are used in case one fails. As the soldiers near the finish, the event supervisor begins calling off the elapsed time in minutes and seconds (for example, “Nineteen-eleven, nineteen-twelve, nineteen-thirteen,” and so on.) The time is recorded when each soldier touches the end of the pool on the final lap or crosses a line set as the 800-yard mark. Scorers’ Duties Scorers must observe the swimmers assigned to them. They must be sure that each swimmer touches the bulk-head at every turn. The scorers record each soldier’s time in the 2-mile-run block on the scorecard and use the comment block to identify the time as an 800-yard-swim time. If the pool length is measured in meters, the scorers convert the exact distance to yards.The ergometers should measure resistance in kiloponds or newtons. The bicycle should be one that can be used for training and testing. Its seat and handlebars must be adjustable to let the soldier fully extend his legs when pedaling. It should have an adjustable tension setting and an odometer. The resistance is usually set by a tension strap on a weighted pendulum connected to the flywheel. SeeFacilities The test site can be any place where there is an approved bicycle ergometer. This could be the post’s fitness facility or the hospital’s therapy clinic. Each test station must be two yards wide and four yards deep. Personnel One event supervisor and at least one scorer for every three soldiers to be tested are required. Appropriate safety, control, and medical personnel should also be present. Instructions The event supervisor must read the following: “THE 6.2-MILE STATIONARY-BICYCLE ERGOMETER EVENT TESTS YOUR CARDIORESPIRATORY FITNESS AND LEG MUSCLE ENDURANCE.Each soldier is given a short warm-up period and allowed to adjust the seat and handlebar height. Timing Techniques The event supervisor is the timer. He uses the commands “Get set” and “Go.” Two stopwatches are used in case one fails. As the soldiers pedal the last two-tenths of the test distance, the event supervisor should start calling off the time in minutes and seconds (for example, “Twenty-thirty-one, twenty-thirty -two, twenty-thirty-three,” and so on). He calls the time remaining every 30 seconds for the last two minutes of the allowable time and every second during the last ten seconds. Scorers’ Duties Scorers must ensure that the bicycle ergometer is functioning properly. They must then make sure that the bicycle ergometers’ tension settings have been calibrated and are accurate and that the resistance of the ergometers has been set at two kiloponds (20 newtons). The scorers must observe the soldiers throughout the event. From time to time the scorer may need to make small adjustments to the resistance control to ensure that a continuous resistance of exactly 2 kiloponds (20 newtons) is maintained throughout the test. At the end of the test, they record each soldier’s time on the score-card in the 2-mile-run block, initial the appropriate block, and note in the comment block that the time is for a 6.2-mile stationary-bicycle ergometer test. 6.2-MILE BICYCLE TEST This event is used to assess the soldier’s cardiorespiratory and leg-muscle endurance. Equipment Two stopwatches, one clipboard and pen for each scorer, a copy of the test instructions and standards, and numbers are needed. Although one-speed bicycles are preferred for this event, multispeed bicycles may be used. If a multispeed bicycle is used, measures must be taken to ensure that only one gear is used throughout the test. (This can usually be done by taping the gear shifters at the setting preferred by the testee.