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Cross-country skiingrequires vigorousmovement of the armsand legs, developingmuscular and CRendurance.to every workout until the durationreaches 45 to 60 minutes per workout.He can increase the intensity by addinghills or stairs.As the walker’s fitness increases, heshould walk 45 to 60 minutes at a fasterpace. A simple way to increase walkingspeed is to carry the arms the sameway as in running. With this techniquethe soldier has a shorter arm swing andtakes steps at a faster rate. Swingingthe arms faster to increase the pace isa modified form of race walking (powerwalking) which allows for more upperbodywork. This method may also beused during speed marches. Afterabout three months, even the mostunfit soldiers should reach a level ofconditioning that lets them move intoa running program.CROSS-COUNTRY SKIINGCross-country or Nordic skiing isanother excellent alternative to theusual CR activities. It requires vigorousmovement of the arms and legswhich develops muscular and CRendurance and coordination. Some ofthe highest levels of aerobic fitnessever measured have been found incross-country skiers.Although some regions lack snow,one form or another of cross-countryskiing can be done almost anywhere--on country roads, golf courses, openfields, and in parks and forests.Cross-country skiing is easy to learn.The action is similar to that used inbrisk walking, and the intensity may bevaried as in running. The work load isdetermined by the difficulty of terrain,the pace, and the frequency andduration of rest periods. Equipment isreasonably priced, with skis, boots,and poles often obtainable from theoutdoor recreation services.ROPE SKIPPINGRope skipping is also a good exercisefor developing CR fitness. Itrequires little equipment, is easilylearned, may be done almost anywhere,and is not affected by weather.Some runners use it as a substitute forrunning during bad weather.A beginner should select a jumprope that, when doubled and stood on,reaches to the armpits. Weightedhandles or ropes may be used bybetter-conditioned soldiers to improveupper body strength. Rope skippersshould begin with five minutes ofjumping rope and then monitor theirheart rate. They should attain andmaintain their THR to ensure a trainingeffect, and the time spent jumpingshould be increased as the fitness levelimproves.Rope jumping, however, may bestressful to the lower extremities andtherefore should be limited to no morethan three times a week. Soldiersshould skip rope on a cushioned surfacesuch as a mat or carpet and shouldwear cushioned shoes.HANDBALL ANDRACQUET SPORTSHandball and the racquet sports(tennis, squash, and racquetball) involvebursts of intense activity forshort periods. They do not provide thesame degree of aerobic training asexercises of longer duration done atlower intensities. However, thesesports are good supplements and canprovide excellent aerobic benefitsdepending on the skill of the players.If played vigorously each day, theymay be an adequate substitute for lowlevelaerobic training. Because runningincreases endurance, it helps2-15
improve performance in racket sports,but the reverse is not necessarily true.EXERCISE TO MUSICAerobic exercise done to music isanother excellent alternative to running.It is a motivating, challengingactivity that combines exercise andrhythmic movements. There is noprerequisite skill, and it can be totallyindividualized to every fitness level byvarying the frequency, intensity, andduration. One can move to varioustempos while jogging or doingjumping jacks, hops, jumps, or manyother calisthenics.Workouts can be done in a smallspace by diverse groups of varyingfitness levels. Heart rates should betaken during the conditioning phase tobe sure the workout is sufficientlyintense. If strengthening exercises areincluded, the workout addresses everycomponent of fitness. Holding relativelylight dumbbells during the workoutis one way to increase the intensityfor the upper body and improve muscularendurance. Warm-up and cooldownstretches should be included inthe aerobic workout.2-16
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WARRIOR LEADER COURSEMODIFIED (MOD)
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INTRUCTOR / STUDENT C 1RECOVERABLE
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L231 Commandant’s Orientation, Ve
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TRAINING SUPPORT PACKAGE (TSP)TSP N
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This TSPContainsTABLE OF CONTENTSPA
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Student StudyAssignmentsBefore clas
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SECTION II.INTRODUCTIONMethod of In
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SECTION III.PRESENTATIONNOTE: Learn
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SECTION IV.SUMMARYMethod of Instruc
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Appendix A - Viewgraph Masters (N/A
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Appendix C - Practical Exercises an
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L232 Introduction to PLDC Version 2
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TRAINING SUPPORT PACKAGE (TSP)TSP N
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This TSPContainsTABLE OF CONTENTSPA
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Student StudyAssignmentsBefore clas
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SECTION II.INTRODUCTIONMethod of In
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SECTION III.PRESENTATIONNOTE:Inform
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thousands. Since this is not an MOS
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SHOW VGT-8, TRAINING BLOCK (continu
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During your introduction, include t
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SECTION V.STUDENT EVALUATIONTesting
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Appendix A - Viewgraph MastersVIEWG
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VGT-3, COMMON TASKSCOMMON TASKSTECH
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VGT-5, LEADERSHIP BLOCKLEADERSHIP B
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VGT-7, TRAINING BLOCKTRAINING BLOCK
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VGT-9, WARFIGHTING BLOCKWARFIGHTING
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Enabling Learning Objective BLearni
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Appendix B - Test(s) and Test Solut
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Appendix D - Student Handouts (N/A)
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T240 Suicide Prevention OCT 03U.S.
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U.S. ARMY SERGEANTS MAJOR ACADEMY (
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C 1TRAINING SUPPORT PACKAGE (TSP)TS
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C 2This TSPContainsTABLE OF CONTENT
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C 1References Number Title Date Add
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C 1SECTION II.INTRODUCTIONMethod of
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C 1InstructionalLead-InThe Soldier
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SHOW VGT-2, GOAL OF THE ARMY SUICID
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REMOVE VGT-4Now we will watch a TVT
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REMOVE VGT-5SHOW VGT-6, SUICIDE POT
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SHOW VGT-8, SUICIDE IMMEDIATE DANGE
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C 2C. ENABLING LEARNING OBJECTIVEAC
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leaders who make the effort to know
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SHOW VGT-14, CONTINUITY OF CARECont
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C 2Installation gatekeepers are ind
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also important not to use demograph
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Review /SummarizeLessonSHOW VGT-19,
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VIEWGRAPHS FOR LESSON 1: T240 versi
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VGT-3, Chief of Staff of the Army S
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Enabling Learning Objective BLearni
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VGT-7, Suicide Potential "Triggers"
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VGT-9, Suicide Warning SignsSuicide
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VGT-11, Prevention BarrierPreventio
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VGT-13, Secure BarrierSecure Barrie
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C 2Enabling Learning Objective DLea
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VGT-17, First Line Supervisors/Lead
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VGT-19, SummarySummarySuicide Preve
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Appendix B Test(s) and Test Solutio
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Appendix D, HANDOUTS FOR LESSON 1:
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Student Handout 1Advance SheetLesso
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Student Handout 2ARMY SUICIDE PREVE
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Headquarters, Department of the Arm
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HeadquartersDepartment of the ArmyW
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Chapter One - Introduction“A lead
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disorders occur throughout society
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where individuals feel they are an
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2-6. Reasons for DyingTo the “wel
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These signs signal that the person
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Chapter Three - The Army Suicide Pr
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psychiatric therapy (for non-fatal
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potential suicidal “triggers” a
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Chapter Five - InterventionThe only
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5-3a. Soldiers & Army Employees. Al
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should chair the standing committee
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Chapter Six - Secure6-1. SafeguardT
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Chapter Seven - Post-intervention M
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Annex A - Strategy MatrixesSTRATEGY
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STRATEGY 3: Raising Awareness and V
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STRATEGY 4: Synchronizing, Integrat
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Annex B - ChecklistsThe following c
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Annex C - Suicide Risk Comparison o
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Annex D - Definitions.Anxiety disor
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Protective factors - factors that m
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Annex E - Abbreviations/AcronymsAAF
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Annex F - References1. Healthy Peop
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Army Suicide DemographicsSuicide ca
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Student Handout 3This Student Hando
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SH-3-2
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SH-3-4
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SH-3-6
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SH-3-8
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SH-3-10
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SH-3-12
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SH-3-14
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SH-3-16
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T224 Physical Fitness OCT 03U.S. AR
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C 4References Number Title Date Add
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C 2ProponentLesson PlanApprovalsNam
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C 2group in the extended rectangula
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SHOW VGT-2, PHYSICAL FITNESS TRAINI
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C 3SHOW VGT-4, COMPONENTS OF FITNES
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C 3SHOW VGT-5, PRINCIPLES OF EXERCI
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SHOW VGT-6, FLEXIBILITYFLEXIBILITYF
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The soldier should not limit flexib
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NOTE: Refer the students to Fig 1-1
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85 percent. As an example, let’s
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SHOW VGT-10, CRITERIA FOR AN AEROBI
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about 70 percent HRR. When soldiers
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F. ENABLING LEARNING OBJECTIVEACTIO
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type training. You have to train at
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CHECK ON LEARNING: QUESTION: What i
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VGT-3, Physical Fitness Training Pr
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Enabling Learning Objective CLearni
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VGT-7, Stretching TechniquesA-7
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VGT-9, Training Heart RateA-9
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VGT-11, Examples of Aerobic Activit
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C 3STUDENT RANK & NAME(Last, First,
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C 3Appendix C Practical Exercises a
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C 3PRACTICAL EXERCISE SHEET PE 1Tit
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STUDENT RANK & NAME(Last, First, MI
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Appendix D, HANDOUTS FOR LESSON 1:
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Student Handout 1Advance SheetLesso
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Extracted Material from AR 350-1Stu
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Page 281 and 282: SUPERVISIONThe APFT must be properl
Page 283 and 284: 800-YARD SWIMFigure 14-10Administra
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Page 289 and 290: PrefaceOn 5 July 1950, U.S. troops,
Page 291 and 292: plan special training to help soldi
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Page 295 and 296: day” approach is used. For exampl
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Page 299 and 300: should use ability group runs rathe
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Page 305 and 306: Cardiorespiratory (CR) fitness,some
Page 307 and 308: INTENSITYIntensity is related to ho
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Page 313 and 314: areas promote unit cohesion and tea
Page 315 and 316: LAST-MAN-UP RUNNINGThis type of run
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Page 323 and 324: The nature of the eccentric contrac
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Page 327 and 328: Workout TechniquesWorkouts for impr
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Page 333 and 334: Key Points to EmphasizeSome key poi
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Page 347 and 348: Exercises Performed with anExercise
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Page 359 and 360: BALLISTIC STRETCHINGBallistic, or d
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PASSIVE STRETCHESPassive stretching
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Soldiers can do PNF (Proprioceptive
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Body composition, which refers toth
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In addition to exercise, proper nut
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Figure 6-36-2
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Figure 6-46-4
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protein to promote better musclegro
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time, number of stations, number of
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Figure 7-17-4
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Figure 7-37-6
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Progression and RecoveryOther impor
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7-10
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7-12
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7-14
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7-16
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Figure 7-4Performing grass drills c
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Figure 7-57-20
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forward at your waist, and pump you
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● “Platoon halt.”● “From
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Figure 7-87-26
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landing areas should be raked andre
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Obstacles for Vertical Climbing and
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Obstacles for BalancingBeams, logs,
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White GroupThis group contains the
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Black GroupThis group contains the
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Figure 8-13Figure 8-14Figure 8-158-
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Right-Shoulder Position, Move left
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LOG-DRILL EXERCISESThe following ar
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Exercise 5. Half-Knee BendStart Pos
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Figure 8-218-20
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ending the knees. Then, straightena
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echelons should be made for at leas
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Figure 9-1Figure 9-29-4
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a standard football field. The othe
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up across the field separated by th
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authority during play. Otherwise, t
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all, is used. The players need nopa
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for coded location markers, which a
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Figure 9-9leave the assembly area a
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devise a timed land-navigation even
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Adapting to differingenvironmental
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FROSTBITEFrostbite is the freezing
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Most injuries can beprevented by de
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Extracted Material from FM 3-21.5St
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FM 3-21.5front of and one step outs
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T221 Risk Management OCT 03U.S. ARM
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C 1Student StudyAssignmentsBefore c
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C 2SECTION II.INTRODUCTIONMethod of
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InstructionalLead-InIn every combat
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NOTE: Have students turn to SH-2, p
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B. ENABLING LEARNING OBJECTIVEACTIO
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Ref: FM 100-14, pp 2-2 thru 2-7A ha
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You accomplish Step 3 in two subste
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C 2assess variable hazards such as
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awareness on the part of all leader
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As you can see, the consequences ca
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Lapses in individual discipline can
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VGT-3, Risk Management Does Not—A
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VGT-5, Two Types of RisksA-5
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VGT-7, Risk Management Process Step
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VGT-9, Risk Management Process Step
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Enabling Learning Objective CLearni
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VGT-13, Effects of Fratricide (Cont
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VGT-15, Causes of Fratricide (Cont)
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Appendix B - Test(s) and Test Solut
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Appendix C Practical Exercises and
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C 2PRACTICAL EXERCISE 1TitleLesson
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RISK MANAGEMENT WORKSHEETA. Mission
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SOLUTION FORA. Mission or Task:B. D
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This appendix contains the items li
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STUDENT HANDOUT 1Advance SheetLesso
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Extract Material from FM 100-14Stud
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Chapter 1Risk Management Fundamenta
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FM 100-14during training exercises.
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FM 100-14Force DesignConcerns inclu
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FM 100-14CONSTRAINTSRisk management
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FM 100-14Risk Management StepsMilit
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FM 100-14Hazards are sources of dan
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FM 100-14Terrain. The five main mil
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FM 100-14time can result in shortag
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FM 100-14SELDOM (D) Remotely possib
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FM 100-14experience, and judgment.
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FM 100-14ammunition caches will cri
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FM 100-14Examples of Controls. Exam
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FM 100-14STEP 4. IMPLEMENT CONTROLS
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FM 100-14• Capture and disseminat
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FM 100-14Pitfalls arise when risk m
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Risk ManagementThe work sheet (Figu
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Appendix-4Figure A-4. Example of Co
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Extract Material from FM 3-20.98Stu
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13Appendix IFratricide Prevention57
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