INTRODUCTION

“Total force fitness” is a state in which the individual, family, and organization can sustain optimal well-

being and performance under all conditions. Physical fitness is one component of total force fitness,

which also includes psychological, behavioral, medical, nutritional, spiritual, and social health.

Consistent regular exercise can have a positive impact on social health, depression, generalized anxiety,

and sleep deprivation. 1–5 with the interdependencies of the categories of total force fitness, it is very

important that military service members be physically fi t. The physical fitness level required by a military

service member is higher than that of the general population due to the diverse nature of military

missions and the large loads carried by service members. Currently, service members must perform

missions in austere environments over 6- to 15-month periods. Missions executed in these diverse

environments require a large variety of physical skills. The purpose of this article is to discuss how to

develop and maximize service members’ physical fitness by aerobically and anaerobically training the
four components that make up physical fitness: endurance, mobility, strength (to include core strength),

and flexibility; how to use injury surveillance and prevention strategies to train without incurring injury;

and to outline current initiatives to improve physical training.

The Importance of Exercise

It is extremely crucial of our body to get exercise. Exercise helps people lose weight and maintain a fit

body. It also helps reduce stress. When we are relieved of that stress that can help us in many other

ways as well such as getting the right amount of sleep, our mood, stamina, and not stress eating.

Metabolism is another boosted benefit that will increase when regularly exercising. Since more calories

are burned when exercising, people will end up consuming more in order to maintain enough

replenished energy. After a good workout, people are known to eat healthier and stay away from fatty

foods. People are also more likely to make good decisions if they are exercising frequently due to the

comfort exercising gives us as well.

Exercise plays a major role in fighting health conditions and diseases. It helps erase any doubt people

may have about their health. Regular exercise helps combat a wide range of health problems and

diseases such as type 2 diabetes, high blood pressure, stroke, depression, metabolic syndrome,

arthritis, and a number of types of cancer. Being active also boosts high-density lipoprotein, otherwise

known as ‘good’ chlorestoral, and decreases unhealthy triglycerides. These benefits keep the blood

flowing smoothly, which decreases the chance of cardiovascular diseases.

Exercise controls a person’s weight. Exercise can help prevent excess weight gain or help control weight

loss. When someone engages in physical activity, they will burn calories. The more intense the activity,

the more calories that are burned. This will help with a person’s energy and confidence as well. Just

being active throughout the day is a big step in the right direction. An example of this would be to take...
Basic Position Where Most Exercises Begin
A. Standing Positions

1. Feet Together or Feet Parallel

The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.

2. Stride Position

The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of

the body is on both feet and the trunks is at the center. Arms at sides.
3. Lunge Position

Bend one knee, the other leg straight. Weight on both feet. Hands on hips.

4. Half-Knee Bend

Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands on hips.
5. Full Knees Bend or Squat Position

The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls of the feet.
B. Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward, toes pointed, trunks erect and hands on hips.

2. Hook Sitting Position

Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs.
3. Long Sitting Rest Position

Legs and toes are extended forward; hands at the rear in the floor. Elbow and body straight.

4. Tuck Sitting Position

Sit on buttocks, bend knees close to body; round back so that the forehead and the knees are in

contact; hold shin of legs.

5. Stride Sitting Position

Sitting on buttocks, spread legs apart, trunk erect, hands on thighs.

6. Side Sitting Position

Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees.

7. Hurdle Sitting Position

Sitting on buttocks, bend right leg at the back about 90 degree angle, the other leg extended

diagonally forward.

8. Heels Sit
From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.

9. Cross Sitting Position

A common cross-legged position is with the lower part of both legs folded towards the body, crossing

each other at the ankle or calf, with both ankles on the floor, sometimes with the feet tucked under

the knees or thighs.

10. Frog Sitting Position

Sit on buttocks, feet touching each other, knees flat on the floor
C. Kneeling Positions

1. Kneeling Position

Kneel on both knees, knees close together, body erect, hands on hips.

2. Stride Kneeling Position

Kneeling on both knees, with knees apart.

3. Half-Kneeling Position Right of Left

Kneeling on right, left in half-kneeling position in front. Hands on hips.

4. Kneeling Position One Leg Extended Sideward Position

Kneeling on one leg, the other extended sideward, forward or backward.

D. Lying Position

1. Back or Supine Lying Position

Lying on the back, the body us well extended, arms overhead, toes pointed.

2. Front or Prone Lying Position

Body is well extended and in front of the body in contact with the floor. Toes pointed, arms forward.
3. Side Lying Position

With the body well extended, the side of the body is in contact with the floor, one hand on the floor

overhead and the other hand bent close to chest palms on floor. Toes pointed.

4. Hook Lying Position

In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms

overhead.
5. Tuck Lying Position

Lying on the back, pull the knees close to the forehead, hold shin of legs.
E. Arms Support Positions

1. Supine or Back Arm Support

From a long lying position, lift the body with straight arms support. Body, legs and toes well extended

and one straight line.

2. Prone or Front Arm Support

From a front lying position. Lift the body to front arms support; body, legs and toes well extended and

in one straight line.

3. Side Arm Support

The body is supported with the right or left arm; the body is well extended.
F. Four-Base Positions

1. Dog Stand Position

From a kneeling position, place the hands on the floor, elbows straight, toes pointed, the knees and

hands are the base of support.

2. Bridge Stand Position

From a hook sitting lift the trunk; legs and arms in right angle with the trunk.
G. Hand Position

1. Hands on Waist

Place hands on waist. Fingers pointing front thumbs pointing backward.

2. Hands on Chest

Palms facing down, thumbs touching the chest, elbows in line with the shoulders.
3. Hands on Shoulders

Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulders, rib

cage lifted.

4. Hands on Neck

Bend arms from the elbows, place hands behind the neck, finger tips meeting each other, elbows in

line with the shoulders.

5. Hands on Hips

Place hands on hips, thumbs pointing back and fingers pointing front.
H. Arm Position

1. Arms Forward

Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows slightly

extended.

2. Arms Sideward

Raise arms sideward, palms facing down, finger tips in line with the shoulder.
3. Arms Upward

Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in line with the

body.