TC 3- 2. 2. 2. 0 Chapter 5 – Planning Considerations « Army Physical Fitness Test (APFT) FM 2. TC 3- 2. 2. 2. 0 Training Info. Planning Considerations “Physical fitness is the basis for all other forms of excellence.” John Fitzgerald Kennedy. This chapter provides commanders. Chapter 5. Planning Considerations“Physical fitness is the basis for all other forms of excellence.”John Fitzgerald Kennedy. This chapter provides commanders and PRT leaders a template for efficiently implementing Army PRT doctrine into the unit training plan. Specifically, it provides training guidance for the toughening and sustaining phases. GOAL5- 1. The overall goal of the Army Physical Fitness Training Program is to develop Soldiers who are physically capable, ready to perform their duty assignments or combat roles and to promote good health, resiliency and physical readiness through exercise. To best plan PRT to achieve this goal, leaders must know the PRT system. Chapter 2 explains the Army PRT goal. Adherence to the exercise principles of precision, progression, and integration are key to program effectiveness and injury control. These principles of exercise should be used in developing all PRT schedules. PRECISION5- 2. This is strict adherence to the best execution standards for PRT activities. Precision assumes that the quality of movement is just as important as the amount of weight lifted, number of repetitions performed or distance run. For example, when a Soldier can no longer maintain the PRT leader. This allows precision and completion of the specified number of repetitions. Precision is essential in resistance training to develop strength and mobility whether the Soldier is performing CDs, CLs, the strength training circuit, or using strength training machines (STMs). Precision also depends on the use of stable body positions, appropriate range of motion, proper speed, and proper breathing. Too little stability, too much weight, exceeding the appropriate range of motion, improper speed, and improper breathing technique reinforce faulty motor patterns. Over time, these practices could lead to injury. Chapter 9, Strength and Mobility, provides safe and effective resistance training techniques. When a Soldier fails to maintain proper running form or speed during speed running, he should slow down to regain proper running form. Typically, Soldiers perform the first two repetitions of speed running intervals (3. SR too quickly. When this happens, it causes form to break down and affects the ability to maintain speed for the specified number of repetitions. Soldiers should be instructed to pay attention to their speed in order to maintain precision. PROGRESSION5- 4. This is the systematic increase in the intensity or duration of PRT activities. Proper progression allows the body to positively adapt to the stresses of training. When intensity or duration is increased too rapidly, the Soldier cannot adapt to the demands of training, and is unable to recover, leading to overtraining and possible injury. The following are gradually increased to produce the desired physiological effect: Intensity (resistance and pace). Exercise volume (number of sets and repetitions). Duration (time). 5- 5. In the toughening phase, the duration of the ability group runs (AGRs) progress from 1. The pace of individual Soldiers or the group also gradually increases over time. For example, in the sustaining phase during the conduct of CLs and speed running, Soldiers progress from wearing the individual physical fitness uniform (IPFU) to Army combat uniforms (ACUs), boots, advanced combat helmet (ACH), and improved outer tactical vest (IOTV). Progression in strength is achieved by increasing one or more of the following for each exercise when using strength training equipment. 2o 20 Diet Mistakes That SlowContrary to what you (or your trainer) might believe, endorphins aren’t responsibly for that giddy exuberance you feel after a long run. What is associated with the. Resistance (weight). Number of sets. Number of repetitions. Adhering to the scheduled intensity and duration prevents the Soldier from progressing too fast. How fast the Soldier should progress also depends on how regularly he performs challenging activities and how much rest and recovery time he gets. PRT time is a valuable resource, especially during the toughening phase. Every PRT session develops strength, endurance, and mobility. To ensure improvement, PRT sessions in IMT occur 5 or 6 times a week and last 4. Running 3 miles a day - will you lose weight? Many start off with the wrong foot and can't burn fat by running. This extensive guide will help you lose weight running. Perhaps a little rough around the edges, this is the Although my initial plan was to include this post in All You Need to Know About Carbs on Low-Carb Ketogenic Diet, I decided it deserves to be discussed separately. Retire at: mid-40s. Sky-high “stripper heels" should be left to the 20-something-year-olds. This also applies to uber-trendy thigh-high boots and knee-length. Amygdalin (from Ancient Greek: PRT sessions in the sustaining phase last 6. If PRT cannot be conducted first thing in the morning, it should be conducted at some other time during the duty day. Training sessions should be sequenced to ensure adequate recovery. Commanders and PRT leaders must avoid overtraining syndrome during the planning and conduct of the PRT program. Overtraining significantly impacts Soldier resiliency through the degradation of physical performance, as well as, behavioral and emotional well- being. Through a proper ramp of progression (intensity, duration, and type of exercise), PRT exercises, drills, and activities provide a demanding physical challenge that leads to improvements in affective, cognitive, and psychomotor Soldier performance. Overtraining. 5- 8. Overtraining occurs when training involves excessive frequency, intensity and/or duration of training that may result in extreme fatigue, illness or injury. This may occur within a short period of time (days) or cumulatively (weeks/months) over the length of the training cycle and beyond. Overtraining often results from a lack of adequate recovery, rest or in some cases, a lack of nutrient intake. Thus, too much training, too little recovery, and/or poor nutrient intake (fueling) may elicit both the physical and psychological symptoms associated with overtraining syndrome. Refer to Table 5- 1 for the symptoms associated with overtraining syndrome. Table 5- 1. Symptoms of overtraining. SYMPTOMS OF OVERTRAINING SYNDROMEPerformance Issues. Physiological Symptoms. Psychological Symptoms. Early Fatigue Increased Heart Rate w/less Effort Decreased Strength, Endurance, Speed, and Coordination Decreased Aerobic Capacity Delayed Recovery. Persistent Fatigue On- going Muscle Soreness Loss of Appetite Excessive Weight Loss Excessive Loss of Body Fat Irregular Menses Increased Resting Heart Rate Chronic Muscle Soreness Increase in Overuse Injuries Difficulty Sleeping Frequent Colds or Infections. Irritation or Anger Depression Difficulty in Concentration Increased Sensitivity to Emotional Stress Loss of Competitive Drive Loss of Enthusiasm. Overreaching. 5- 9. Overreaching consists of extreme muscle soreness that occurs as a result of excessive training with inadequate rest/recovery between hard training sessions. This process of overreaching occurs quickly after several consecutive days of hard training. Overreaching has both positive and negative results. When planned as part of the periodized training program, overreaching allows for the suppression of performance while developing tolerance. For highly conditioned Soldiers, overreaching is a planned component of their training for peak performance. Their higher fitness levels allows for a tolerance to this more intense training with proper rest/recovery and nutrient intake. Short- term overreaching followed by an appropriate tapering period can elicit significant strength and power gains. Muscle soreness and general fatigue are normal outcomes following a series of intense workouts; however, if these outcomes are never completely resolved and performance continues to decline, these may be the first indicators of overtraining syndrome. Commanders and PRT leaders need to recognize these symptoms, especially in IMT and need to adjust training and recovery for these Soldiers. Performance indicators and physiological symptoms of overtraining are listed in Table 5- 1. Continued overreaching will lead to overtraining and elicit negative results. In many instances, Soldiers that experience a degradation of performance (a loss of strength or speed) feel the need to train even harder. Contrary to their belief, pushing harder not only decreases the chance of improved performance, but increases the risk of injury. Recovery, rest, and proper nutrient intake will elicit more improvement than training harder. When the volume and intensity of exercise exceeds Soldiers. Overtraining is a common problem in both resistance training and running activities. Improvements in strength and endurance occur only during the rest period following hard training. This process, referred to as supercompensation, takes 1. If sufficient rest is not available, then complete recovery cannot occur. Overreaching as a training practice is not appropriate, nor is it recommended for Soldiers in IMT, especially for those who have low fitness levels, high foot time, and high training OPTEMPO. Overreaching may lead to overtraining syndrome and overuse injuries when hard training continues beyond a reasonable period of time. Overuse. 5- 1. 1. Continued overreaching without adequate rest/recovery and nutrient intake leads to overtraining and eventually overuse injuries. The effects of overtraining syndrome may last weeks or months, inhibiting Soldier performance and possibly causing acute or chronic injuries that may limit or end a Soldier. Specific examples include rhabdomyolysis, pubic ramus stress fractures, compartment syndrome, and femoral neck stress fractures. Commanders and PRT leaders must be cognizant of overtraining symptoms listed in Table 5- 1. Figure 5- 1 is a graphic description of Soldier response/adaptation to overreaching, overtraining, and overuse. Causes Of Overtraining Syndrome And Overuse Injuries. Safe progression for performance improvement is complex, involving many variables that impact success (entry fitness level, ramp of progression, total volume of activity, rest/recovery, and nutrient intake). Many of these variables can be controlled following the principles of precision, progression, and integration, as well as, monitoring Soldiers in training and making training adjustments as required. Common mistakes to compensate for low performance and rate of improvement are the conduct of multiple training sessions, high intensity . All of these are detrimental to performance improvement and lead to overuse injury.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |