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Physical readiness is an integral part of being an officer.A leader must have physical strength, endurance, and stamina to accomplish missions under stress and diverse conditions.Good physical readiness includes mental and spiritual readiness, as well as physical capabilities.Cadets are required to take the Army Physical Fitness Test (APFT) monthly.The battalion standard is a 70 in each event for Basic Course Cadets. Failure to achieve this standard will result in an enhanced PT program. The battalion goal is for every Advanced Course Cadet to score at 270 with 90 points in each event.
CONDUCTING PHYSICAL TRAINING
There are two formations that are used to assemble a unit for physical training, extended rectangular and circular.
Extended Rectangular Formation.The extended rectangular formation is the traditional formation for most physical training activities.
The instructor positions a platoon in line formation; the platoon is centered on the instructor and five paces away. “Extend to the left, MARCH”. Cadets in the right flank file stand fast with their arms extended to the sides at shoulder level. All other cadets extend to the left. The distance between fingertips is about 12 inches and dress is right. After taking a sufficient number of steps all cadets face the front; each has both arms extended to the sides at shoulder level.
“Arms downward MOVE”. The cadets lower their arms smartly to their sides.
“Left,FACE”. Cadets execute the left-face movement.
“Extend to the left, MARCH”.Cadets in the right flank file stand fast with their arms extended to the sides. All other cadets extend to the left. Spacing is the same as above and dress is right.
“Arms downward. MOVE”.Cadets lower their arms smartly to their sides. “Right, FACE”.Cadets execute the right-face movement.
“From front to rear, COUNT OFF”.The leading cadet in each column turns head to the right rear and calls off, "one", and faces the front.Successive cadets in each column call off in turn "two," "three," "four," and so on. The last cadets in each column will not turn the head to the right while sounding off.
“Even numbers to the left, UNCOVER”.All even-numbered cadets step to the left squarely in the center of the interval, bringing their feet together. The unit is now ready for stretching and warm-up exercises. To return to the original formation after exercise,
“Assemble to the right, MARCH.”Cadets double-time to their original positions in column or line formation.
Circular Formation.The circle formation is recommended for guerilla drills, grass drills and various circuits. This formation's advantage over the extended rectangular formation is that supervising all cadets is easier; and the moving formation permits effective control. More informal than the rectangular formation, the circle formation is excellent for small groups.
When more than 30 cadets exercise, separate circles should be used. Concentric circles may be used to accommodate more cadets. If concentric circles are formed, a squad is designated for each. Each additional circle requires more cadets than the one inside it. When concentric circles are employed, the circles rotate in opposite directions.
“Circle formation, FOLLOW ME”. This command is used when a platoon is to form a circle. The left flank squad of the column moves forward at double time. The platoon gradually forms a circle in counterclockwise direction. Each succeeding file falls in behind that on the left. Then the rough outline of the circle is formed.
“PICK UP A 5-YARD INTERVAL”. This command ensures that the intervals between cadets are uniform. The group may be halted and faced toward the center for instruction. If instruction is not necessary, the exercise may be executed without stopping the platoon.
Physical training sessions are broken into three sections, Warm Up, Exercises, and Cool Down. The following explains each element in detail.
Warm Up.The instructor gives the command “AT EASE”.Then announces the warm up/stretching exercise; states the starting position, and then commands “READY, BEGIN”.At the end of each warm up/stretching exercise they command the formation to “RELAX” or “CHANGEOVER” as appropriate.
Exercises The instructor commands Group/Platoon/Company “ATTENTION”This brings the group to attention; then, announces "The next exercise will be (state exercise)."
Then commands “Start positions, MOVE.In cadence, EXERCISE. (command BEGIN when not in a cadence exercise)An example of cadence for a four-count exercise is:The instructor starts by commanding "1, 2, 3" group says "ONE" then "1, 2, 3" group says "TWO", etc.
The last repetition of the exercise is signified by a change in voice of the instructor. After the last "1, 2, 3" the group says HALT and the instructor commands, “Position of attention, MOVE.
REST (optional) then back to ATTENTION.
Then keep repeating above steps for the remaining exercises.
Cool Down Conduct cool down in same manner as Warm Up, but without ending calisthenics.
PT TESTS AND REQUIREMENTS
Each cadet will take an APFT monthly. It will be the cadets' responsibility to maintain the proper physical conditioning, and to stay within the Army weight standards. Refer to FM 21-20 for APFT standards.
Physical training will be a part of the Army ROTC Program throughout the school year. All cadets should take it upon themselves to stay in good physical ondition.
WEIGHT CONTROL PROGRAM
Meeting the Army height and weight standard is as much a part of being a leader as wearing the uniform properly. Excess weight is not only detrimental to one's health, but it also can prevent a cadet from entering the Advanced Program.
Any cadet whose weight does not meet the military acceptable weight standards as prescribed in AR 600-9 cannot be contracted into the Advanced Course and cannot attend LDAC.
The standards listed in AR 600-9 are the "screening table weights". Cadets who exceed this height/weight will be evaluated for body fat percentage.
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