What does FM 7-22 Cover?

The Army's Physical Readiness Training Program

What FM covers Physical Readiness Training Program?

FM 7-22

What does PRT stand for?

Physical Readiness Training

What does PRT prepare Soldiers and units for?

for the physical challenges of fulfilling the mission in the face of a wide range of threats, in complex operational environments, and with emerging technologies

Para 1-3 What is Physical readiness?

Physical readiness is the ability to meet the physical demands of any combat or duty position, accomplish the mission, and continue to fight and win

Para 1-4 Why is Physical readiness training a mandatory training requirement?

1. It is Considered by senior leaders to be essential to individual, unit, and force readiness
2. It is Required by law for all individuals and units

Para 1-5 Where do The tasks, conditions, and standards of PRT activities derive from?

The tasks, conditions, and standards of PRT activities derive from C-METL, D-METL and WTBDs

Para 1-5 What does C-METL stand for?

core mission essential task list

Para 1-5 What does D-METL stand for?

directed mission essential task list

Para 1-5 What does WTBDs stand for?

warrior tasks and battle drills

Para 1-6 What are the seven principles of training that PRT links to?

1. Commanders and Other Leaders are Responsible for Training
2. Noncommissioned Officers Train Individuals, Crews, and Small Teams
3. Train as You Will Fight
4. Train to Standard
5. Train to Sustain
6. Conduct Multiechelon and Concurrent Training
7. Train to Develop Agile Leaders and Organizations

Para 1-7 Who's program is the Physical readiness training program?

The Commander's Program

Para 1-7 Who is essential to a successful PRT program and why?

Senior NCOs because they are often the most experienced trainers in the unit

Para 1-8 What nine things commanders must do to optimize the effect of PRT?

1. Incorporate mission command in PRT
2. Supervise the planning, preparation, execution, and assessment of PRT
3. Align PRT with mission/METL (mission-essential task list) requirements in support of full spectrum Operations
4. Train to standard according to FM 7-22
5. Assess individual and unit physical readiness according to FM 7-22
6. Provide resources required to execute PRT
7. Incorporate safety and composite risk management (CRM)
8. Ensure training is realistic and performance-oriented
9. Ensure training replicates the operational environment as closely as possible

Para 1-9 What do Noncommissioned officers serve as the primary trainers for?

enlisted Soldiers, crews, and small teams

Para 1-9 What are NCO's three responsibilities to accomplish the PRT mission?

1. Identify specific tasks that PRT enhances in support of the unit's C- or D-METL for individuals, crews and small teams
2. Prepare, rehearse, and execute PRT
3. Evaluate PRT and conduct AARs to provide feedback to the commander

Para 1-10 Who is responsible to train junior NCOs and aid in developing junior officers, ensuring mastery of PRT drills, exercise activities, and assessments?

Senior NCO's

Para 1-12 What is the Principle that All Army training is based on?

"Train as you will fight"

Para 1-13 What does the Toughening phase training provide?

provides foundational fitness and fundamental motor skills, which lay the foundation for all other activities in the sustaining phase

Para 1-14 What are the eight tenets of train as you will fight, as they relate to PRT?

1. PRT must support full spectrum operations and promote quick transitions between missions
2. PRT must support proficiency in combined arms operations and unified actions
3. PRT focus is on training the fundamentals first
4. PRT must be performance-oriented, conducted under realistic conditions, and mission focused
5. PRT should incorporate challenging, complex, ambiguous, and uncomfortable situations
6. PRT must incorporate safety and CRM
7. PRT must be conducted under conditions that replicate the operational environment
8. PRT must be conducted during deployments

Para 1-15 How should Army PRT be conducted?

Army PRT should be tough, realistic, and physically challenging, yet safe in its execution

Para 1-15 What is the Objective of PRT being tough, realistic, and physically challenging?

The objective is to develop Soldiers' physical capabilities to perform their duty assignments and combat roles

Para 1-15 What are the fundamental skills that Physical readiness training activities include?

fundamental skills such as climbing, crawling, jumping, landing, and sprinting, because all contribute to success in the more complex skills of obstacle
negotiation, combatives, and military movement

Table 1-2 What are the Physical requirements to perform WTBD task Employ hand grenades?

1. Run under load
2. jump
3. bound
4. high/low crawl
5. climb
6. push
7. pull
8. squat
9. lunge
10. roll
11. stop, start, change direction
12. get up/down
13. throw

Table 1-2 What are the Physical requirements to perform WTBD task Perform individual movement Techniques?

1. March/run under load
2. jump
3. bound
4. high/low crawl
5. climb
6. push
7. pull
8. squat
9. lunge
10. roll
11. stop, start, change direction
12. get up/down

Table 1-2 What are the Physical requirements to perform WTBD task Navigate from one point to another?

1. March/run under load
2. jump
3. bound
4. high/low crawl
5. climb
6. push
7. pull
8. squat
9. lunge
10. roll
11. stop, start, change direction
12. get up/down

Table 1-2 What are the Physical requirements to perform WTBD task Move under fire?

Run fast under load, jump, bound, crawl, push, pull, squat, roll, stop, start, change direction, and get up/down
1. Run fast under load
2. jump
3. bound
4. crawl
5. push
6. pull
7. squat
8. roll
9. stop, start, change direction
10. get up/down

Table 1-2 What are the Physical requirements to perform WTBD task Perform Combatives?

1. React to man-to-man contact
2. push
3. pull
4. run
5. roll
6. throw
7. land
8. manipulate body weight
9. squat
10. lunge
11. rotate
12. bend
13. block
14. strike
15. kick
16. stop, start, change direction
17. get up/down

Table 1-2 What are the Physical requirements to perform WTBD task Assess and Respond to Threats (Escalation of Force)?

React to man-to-man contact: push, pull, run, roll, throw, land, manipulate body weight, squat, lunge, rotate, bend, block, strike, kick, stop, start, change direction, and get up/down. Run under load, jump, bound, high/low crawl, climb, push, pull, squat, lunge, roll, stop, start, change direction, get up/down, and throw
1. React to man-to-man contact
2. push
3. pull
4. run
5. roll
6. throw
7. land
8. manipulate body weight
9. squat
10. lunge
11. rotate
12. bend
13. block
14. strike
15. kick
16. stop, start, change direction
17. get up/down
18. Run under load
19 jump
20. bound
21. high/low crawl
22. climb
23. push
24. pull

Table 1-2 What are the Physical requirements to perform WTBD task React to contact?

Run fast under load, jump, bound, crawl, push, pull, squat, roll, stop, start, change direction, and get up/down

Table 1-2 What are the Physical requirements to perform WTBD task Evacuate a casualty?

Squat, lunge, flex/extend/rotate trunk, walk/run, lift, and carry

Para 1-17 What are the critical components of physical conditioning?

strength, endurance, and mobility

Table 1-3 What are the PRT Components that make up Strength?

Muscular Strength and Muscular Endurance

Table 1-3 What are the PRT Components that make up Endurance?

Anaerobic Endurance and Aerobic Endurance

Table 1-3 What are the eight PRT Components that make up Mobility?

1. Agility
2. Balance
3. Coordination
4. Flexability
5. Posture
6. Stability
7. Speed
8. Power

Table 1-4 Name 6 PRT Activities?

Conditioning Drill 1, Conditioning Drill 2, Conditioning Drill 3, Guerrilla Drill, Climbing Drill 1, Climbing Drill 2, Strength Training Circuit, Military Movement Drill 1, Military Movement Drill 2, 30:60's, 60:120's, 300-yd Shuttle Run, Ability Group Run, Unit Formation Run, Release Run, Terrain Run, Hill Repeats, Foot Marching, Obstacle Course Negotiation, Combatives

Para 1-18 What should be the goal of all training?

mastery, not just proficiency

Para 1-18 What are the three tenets of standards-based training?

1. Leaders know and enforce standards 2. Leaders define success in the absence of standards 3. Leaders train to standard, not time

Para 1-20 How do Commanders intensify training experiences?

by varying training conditions

Para 1-20 To prepare Soldiers to meet the physical demands of their profession, a system of training must focus on what?

the development of strength, endurance and mobility, plus the enhancement of the body's metabolic pathways

Para 1-20 Standards are achieved through precise control of what four things?

1. Prescribe appropriate intensity and duration to which Soldiers perform PRT
2. Properly distribute external loads across the major joints of the body
3. Integrate and balance the components of strength, endurance, and mobility
4. Provide adequate rest, recovery, and nutrition

Para 1-22 What is the key to maintaining unit proficiency despite personnel turbulence and operational deployments?

Sustainment training

Para 1-23 What is Multi-echelon training?

Multi-echelon training is the simultaneous training of more than one echelon on different tasks

Para 1-23 What are the distinct characteristics of Multi-echelon training?

1. They require detailed planning and coordination by commanders and leaders at each echelon
2. They maintain battle focus by linking individual and collective battle tasks with unit METL tasks and within large-scale training event METL tasks
3. They habitually train at least two echelons simultaneously on selected METL tasks and require maximum use of allocated resources and available time

Para 1-24 When does Concurrent training occur?

Concurrent training occurs when a leader conducts training within another type of training

Para 1-25 What are three training phases of PRT?

1. Initial conditioning
2. Toughening
3.Sustaining

Para 1-26 Who has an opportunity to lead every day during PRT?

Noncommissioned officers have an opportunity to lead every day during PRT

Para 1-27 What is the objective of PRT?

to prepare Soldiers to meet the physical demands related to mission and C- or D-METL

Para 1-27 Why are exercises, drills, and activities methodically sequenced?

to adequately challenge all Soldiers through progressive conditioning of the entire body while controlling injuries

Para 2-1 What is the definition of Army physical readiness?

the ability to meet the physical demands of any combat or duty position, accomplish the mission, and continue to fight and win

Para 2-1 What is the goal of the Army Physical Fitness Training Program?

to develop Soldiers who are physically capable and ready to perform their duty assignments or combat roles

Para 2-2 What does the initial conditioning phase do?

prepares future Soldiers to learn and adapt to Army PRT

Para 2-2 What does the Toughening phase activities develop?

foundational fitness and fundamental movement skills that prepare Soldiers to transition to the sustaining phase

Para 2-2 What does the Sustaining phase activities develop?

a higher level of physical readiness required by duty position and C- or D-METL

Para 2-2 What does Reconditioning do?

restores Soldiers' physical fitness levels that enable them to safely re-enter the toughening or sustaining phase and progress to their previous level of
conditioning

Para 2-2 What are the types of PRT training?

Types of PRT training include on-ground, off-ground, and combatives

Para 2-2 What are three fundamental components within the types of training?

strength, endurance, and mobility

Para 2-2 What principles does Phase training follow?

precision, progression, and integration

Para 2-3 What is the purpose of the initial conditioning phase?

to establish a safe starting point for people considering entering the Army

Para 2-3 When is the initial conditioning phase conducted?

it is conducted before enlistment or pre-commissioning

Para 2-4 What is the purpose of the toughening phase?

to develop foundational fitness and fundamental movement skills

Para 2-4 During the toughening phase what does a variety of training activities with precise standards of execution ensure?

that bones, muscles, and connective tissues gradually toughen, rather than break

Para 2-4 What do the essential skills of the Toughening phase activities develop?

jumping, landing, climbing, lunging, bending, reaching, and lifting

Para 2-4 When does the toughening phase occur?

during IMT, basic combat training (BCT), one station unit training (OSUT) (red/white/blue phases), and Basic Officer Leader Course A (BOLC A)

Para 2-5 What is the purpose of the sustaining phase?

to continue physical development and maintain a high level of physical readiness appropriate to duty position and the requirements of the unit's C- or
D-METL as it applies to ARFORGEN

Para 2-5 When are the Sustaining phase activities conducted?

in unit PRT throughout the Army

Para 2-6 What is the objective of reconditioning?

to restore physical fitness levels that enable Soldiers to reenter the toughening or sustaining phase safely, and then progress to their previous levels of conditioning

Para 2-6 When may Soldiers participate in reconditioning?

after rehabilitation and recovery from injury or illness, and then re-enter training in the toughening or sustaining phases

Para 2-7 What factors can cause Soldiers to move from the toughening or sustaining phases to reconditioning?

extended deployment, field training, block leave, and recovery from illness or injury

Para 2-8 What principles does the conduct of Army PRT follow?

the principles of precision, progression, and integration

Para 2-9 What is Precision?

Precision is the strict adherence to optimal execution standards for PRT activities

Para 2-9 What is Precision based on?

Precision is based on the premise that the quality of the movement or form is just as important as the weight lifted, repetitions performed or speed of
running

Para 2-9 What does the Adherance to precise execution standards in the conduct of all PRT activities ensure?

the development of body management and fundamental movement skills

Para 2-10 What is Progression?

Progression is the systematic increase in the intensity, duration, volume, and difficulty of PRT activities

Para 2-10 What happens if proper PRT progression is not followed?

the Soldier is unable to adapt to the demands of training, the Soldier is then unable to recover, which leads to overtraining or the possibility of injury

Para 2-11 What is Integration?

the use of multiple training activities to achieve balance and appropriate recovery between activities in the PRT program

Para 2-11 What do Military movement drills (MMDs) improve?

running form and movement under direct or indirect fire

Para 2-11 What do guerrilla drill (GD) develop?

the strength and skill associated with casualty evacuation and combatives

Para 2-12 What are the three components of training?

Strength, Mobility and Endurance

Para 2-13 What is Strength?

Strength is the ability to overcome resistance

Para 2-13 What are the two subcomponents of Strength?

absolute muscular strength and muscular endurance

Para 2-13 What is absolute muscular strength?

the capacity of a muscle/muscle group to exert a force against a maximal resistance

Para 2-13 What is muscular endurance?

the capacity of a muscle/muscle group to exert a force repeatedly or to hold a fixed or static contraction over a period time

Para 2-14 What is Endurance?

the ability to sustain activity

Para 2-14 What are the two subcomponents of Endurance?

anaerobic and aerobic

Para 2-14 What is anaerobic?

the ability to sustain high-intensity activity of short duration

Para 2-14 What is aerobic?

low-intensity activity of long duration

Para 2-15 What are Examples of anaerobic training?

speed running, individual movement techniques, and negotiation of obstacles

Para 2-15 What are Examples of aerobic training?

foot marching, sustained running, cycling, and swimming

Para 2-16 What is Mobility?

the functional application of strength and endurance

Para 2-17 What are the eight Qualitative performance factors for improved mobility?

1. Agility
2. Balance
3. Coordination
4. Flexability
5. Posture
6. Stability
7. Speed
8. Power

Para 2-17 What is Agility?

the ability to stop, start, change direction, and efficiently change body position

Para 2-17 What is Balance?

the ability to maintain equilibrium

Para 2-17 What is Coordination?

the ability to perform multiple tasks

Para 2-17 What is Flexibility?

the range of movement at a joint and its surrounding muscles

Para 2-17 What is Posture?

any position in which the body resides

Para 2-17 What is Stability?

the ability to maintain or restore equilibrium when acted on by forces trying to displace it

Para 2-17 What is Speed?

rate of movement

Para 2-17 What is Power?

the product of strength and speed

Para 2-18 What are the three types of training incorporated in the PRT system?

1. On-ground training
2. Off-ground training
3. Combatives

Para 2-19 What is On-ground training?

activities in which Soldiers maintain contact with the ground

Para 2-20 What is Off-ground training?

activities that take place off the ground briefly (jumping and landing) or while suspended above ground for longer periods (climbing bar and negotiation
of high obstacles)

Para 2-21 What is Combatives?

techniques that deter or defeat opponents using projectile (weapons), striking and/or close range (grappling)

Para 3-1 What does success or failure of the PRT program depends upon?

the quality of its leadership

Para 3-2 How do officers, NCOs, and PRT leaders set and enforce standards PRT standards?

through complete mastery of FM 7-22 and the PRT Program

Para 3-2 Who should be able to explain and demonstrate all PRT activities?

officers, NCOs, and PRT leaders

Para 3-2 What is the first step in officers, NCOs, and PRT leaders developing confidence, assurance, and poise?

Mastery

Para 3-3 What affects the PRT leader effectiveness?

The personal appearance and physical qualifications of the PRT leader

Para 3-4 How do PRT leaders gain the confidence of the Soldiers?

by winning their respect

Para 3-4 What happens if Soldiers are exercised too violently?

they become so stiff and sore that they look upon the next PRT session with apprehension; Soldiers can develop an antagonistic attitude toward the leader and Instead of cooperating, they will malinger at every opportunity

Para 4-2 How long does it take for positive changes in physical fitness levels to take affect?

it takes at least six to eight weeks

Para 4-21 What is the purpose of the Army Pregnancy Postpartum Physical Training (PPPT) Program?

to maintain health and fitness levels of pregnant Soldiers and to assist them in returning to pre-pregnancy fitness levels after the end of their pregnancy

Para 4-21 Who is responsible for the PPPT Program?

The U.S. Army Medical Command has responsibility for the Army Pregnancy Postpartum Physical Training (PPPT) Program

Para 5-1 What are the three Exercise Principals?

1. Precision
2. Progression
3. Integration

Para 5-2 What is Precision?

strict adherence to the best execution standards for PRT activities

Para 5-4 What is Progression?

the systematic increase in the intensity or duration of PRT activities

Para 5-4 During Progression, what are the three things gradually increased to produce the desired physiological effect?

1. Intensity
2. Exercise volume
3. Duration

Para 5-4 What is Intensity?

resistance and pace of an exercise

Para 5-4 What is Exercise Volume?

number of sets and repetitions

Para 5-4 What is Duration?

Time