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Leadership Responsibilities




Effective leadership is critical to the success of a good physical training program. Leaders, especially senior leaders, must understand and practice the new Army doctrine of physical fitness. They must be visible and active participants in physical training programs. A poorly designed and executed physical fitness program hurts morale. Leaders should regularly measure the physical fitness level of every soldier to evaluate his progress and determine the success of the units program. Commanders must ensure that the time allotted for physical fitness training is used effectively. Since the commander is responsible forphysical training, programs must be based on his own training objectives.

Components of Physical Fitness

The components of physical fitness are as follows:

Cardio-respiratory endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells;

Muscular strength -the greatest amount of muscles force or muscle group can exert in a single effort;

Muscular endurance -the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times;

Flexibility -the ability to move the joints (for example, elbow, knee) or any group of joints through the entire or normal range of motion;

Body composition -the amount of body fat a soldier has in comparison to his total body mass;

Principles of Exercise

Adherence to basic exercise principles is important for developing an effective program. These basic principles of exercise must be followed:

Regularity;

To achieve a training effect, a person should strive to exercise each of the first four fitness components at least three times a week.Regularity is also important in resting, sleeping, and following a good diet.

Progression;

The intensity (how hard) and/or duration of exercise must gradually increase to improve the level of fitness.

Balance;

To be effective, a program should include activities that address all the fitness components

Variety;

Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity;

Training must be geared toward specific goals.

Recovery;

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery.

Overload;

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

 

FITT Factors

Certain factors must be part of any physical fitness training program for it to be successful. These factors are frequency, intensity, time, and type.

Army Regulation specifies that vigorous physical fitness training be conducted 3 to 5 times per week. For optimal results, commanders must strive to conduct 5 days of physical training per week.

With some planning, a training program for the average soldier can be developed which provides fairly equal emphasis on all the components of physical fitness. The following training program serves as an example. In the first week, Monday, Wednesday, and Friday are devoted to CR fitness, and Tuesday and Thursday are devoted to muscle endurance and strength. During the second week, the training days are flip-flopped: muscle endurance and strength are trained on Monday, Wednesday, and Friday, and CR fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. Depending on the time available for each session and the way training sessions are conducted, all components of fitness can be developed using a three-day-per-week schedule. However, a five-day-per-week program is much better than three per week. The intensity should vary with the type of exercise being done. Exercise for CR development must be strenuous enough to elevate the heart rate to between 60 and 90 percent of the heart rate reserve. When determining intensity in a strength-training program, it is easier to refer to a repetition maximum. For example, a 10 RM is the maximum weight that can be correctly lifted 10 times. Like intensity, the time spent exercising depends on the type of exercise being done. At least 20 to 30 continuous minutes of intense exercise must be used in order to improve cardio-respiratory endurance. For muscular endurance and strength, exercise time equates to the number of repetitions done. For the average soldier, 8 to 12 repetitions with enough resistance improve both muscular endurance and strength. Type refers to the kind of exercise performed. When choosing the type, the commander should consider the principle of specificity. For example, to improve his soldiers levels of CR fitness (the major fitness component in the 2-mile run), he should have them to do CR types of exercises.

Warm-up and Cool-Down

One must prepare the body before taking part in organized PT,unit sports competition, or vigorous physical activity. A warm-up may help prevent injuries and maximize performance. The warm-up increases the bodys internal temperature and the heart rate. The chance of getting injured decreases when the heart, muscles, ligaments, and tendons are properly prepared for exertion. A warm-up should include some running-in-place or slow jogging, stretching, and calisthenics. It should last five to seven minutes. Soldiers should cool down properly after each exercise period, regardless of the type of workout. The cool-down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet.

Types of Fitness Programs

The Army has too many types of units with different missions to have one single fitness program for everyone. They are classified as unit, individual, and special programs.

s Answer the questions

 

1. What ensures physical training?

2. What do you know about the Armys physical fitness training program?

3. What are the responsibilities of the leader to maintain the highest level of physical fitness of his soldiers?

4. What the components of physical fitness do you know?

5. In your opinion, what factors are very important to achieve a training effect?

6. Why is it necessary to conduct warm-up?

7. What types of fitness programs does the Army have?

> Read, decipher and translate abbreviations

 

PT; IET; CR; FITT; USAR; ARNG; HRR;

 

  N O Translate into Ukrainian

Physical fitness; physical training; formation; athletic competition; toughness; physical training program; physical profiles; component of physical fitness; muscular activity; muscle group; muscular endurance; range of motion; adherence to basic exercise principles; regularity; duration of exercise; recovery; exercise session; stretching exercise; type of exercise; intense exercise; warm-up; vigorous physical activity; ligament; running-in-place; stretching; cool-down; individual program; exertion; to promote unit cohesiveness and discipline; to exert in a single effort; to prevent injuries; leader; sub-maximal force; hard day of training; joint; proper diet; freedom from drug; leadership responsibilities; amount of body fat; bodys internal temperature; the number of repetitions done; to include the elements of overload, progression, balance, variety, and regularity; to evaluate ones progress; to deliver oxygen and nutrients; to perform repeated movements; to strive to exercise all the fitness components; to increase duration of exercise gradually; to increase motivation; to help permit recovery; to devote to muscle endurance and strength; to elevate the heart rate; to prevent pooling of the blood in the legs and feet.

  N O Translate into English

; ; ; ; ; ; ; - ; ; ; ; ; ; ; ; ; , , , ; ; ; (); ; 3219 ; ; ; ; (); ; ; ; ; (); ; ; ; ; ; ; ; ; ; ; ; ; ; ; 䳺; ; ; ; ; ; ().

ó N O Translate quickly

Գ ; fitness; (); individual testing; ; running; ; teamwork drills; ; good physical conditioning; ; Initial-entry Training; ; new Army doctrine of physical fitness; ; cardio-respiratory endurance; ; muscular strength; ; muscular endurance; ; range of motion; ; adherence to exercise principles; ; regularity; ; duration of exercise; ; recovery; ; exercise session; , , , ; stretching exercise; ; type of exercise; ; intense exercise; (); warm-up; ; vigorous physical activity; 3219 ; ligament; ; running-in-place; ; stretching; ; cool-down; (); individual program; ; exertion; ; to promote unit cohesiveness and discipline; ; to exert in a single effort; ; to prevent injuries; (); leader; ; sub-maximal force; ; hard day of training; ; joint; ; proper diet; ; freedom from drug; ; leadership; responsibilities; ; amount of body fat; ; bodys internal temperature; ; the number of repetitions done; ; to include the elements of overload, progression, balance, variety, and regularity; ; to evaluate ones progress; ; to deliver oxygen and nutrients; ; to perform repeated movements; ; to strive to exercise all the fitness components; 䳺; to increase duration of exercise gradually; ; to increase motivation; ; to help permit recovery; ; to devote to muscle endurance and strength; ; to elevate the heart rate; ; to prevent pooling of the blood in the legs and feet; ().

 

A Build up your vocabulary
advanced individual training
aquatic exercise
relay race
competitive fitness activities
be eliminated
cross-country running ;
flexion
muscle strengthening exercise
draw of lots
orienteering
push-up ;
rope skipping
sit-up
on your marks
set
forward
to chin oneself up

 

N Translate at sight

Գ

Գ . , , , , , - , .

, , (preventive), (recovery), (communicative), (entertaining) . . Գ , , (capacity for work) .

. :

- ;

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- ;

- ;

- , - .

O Translate by ear

Special Programs

The day-to-day unit PT program conducted for most soldiers may not be appropriate for all unit members. Some of them may not be able to exercise at the intensity or duration best suited to their needs. Leaders must also give special consideration to soldiers who are aged 40 or older and to recent arrivals who cannot meet the standards of their new unit. Special programs must be tailored to each soldiers needs and trained, knowledgeable leaders should develop and conduct them. This training should be conducted with the unit, if this is impossible, it should at least occur at the same time. There must be a positive approach to all special fitness training. Soldiers who lack enough upper body strength to do a given number of push-ups or enough stamina to pass the 2-mile run should not be ridiculed. Instead, their shortcomings should be assessed and the information used to develop individualized programs to help them remedy their specific shortcomings. A company-sized unit may have as many as 20 soldiers who need special attention. Only smart planning will produce good programs for all of them.

Commanders must counsel soldiers, explaining that special programs are being developed in their best interests. They must make it clear that standards will be enforced. Next, they should coordinate closely with medical personnel to develop programs that fit the capabilities of soldiers with medical limitations. Each soldier should then begin an individualized program based on his needs.

Translate in writing

Գ

Գ - ' , (, ). . , , , , .

ᒺ .

, .

, ( , , ) 120-140 ; ( , , , ) 150-160 ; ( , , ) 200 .

(), , ( ), .

, , , , , . . , .

 

ó Act as an interpreter

 

, , ? Certainly. People undergo many changes as they grow older.
? For example, the amount of blood the heart can pump per beat and per minute decreases during maximal exercise, as does the maximum heart rate. This lowers a persons physical ability, and performance suffers.
, ? Also, the percent of body weight composed of fat generally increases, while total muscle mass decreases. The result is muscular strength and endurance, CR endurance, and body composition suffer. A decrease in flexibility also occurs.
, ? Decreases in muscular strength and endurance, CR endurance, and flexibility occur to a lesser extent in those who regularly train these fitness components. In short, regular exercise can help add life to your years and years to your life.
, 40-60 ? The assessment phase of a program is especially important for those, whose age is 40 and over. However, it is not necessary or desirable to develop special fitness programs for these soldiers. Those who have been exercising regularly may continue to exercise at the same level as they did before reaching age 40.

 






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