| Xavier University Army ROTC
Study Guide
Physical Fitness
1. What are the seven principals of exercise?
- Progression
- Regularity
- Overload
- Variety
- Recovery
- Balance
- Specificity
2. What are the four FITT factors?
- Frequency
- Intensity
- Time
- Type
3. What groups of soldiers may need special
fitness programs?
- APFT failures who do not have medical profiles
- Overweight personnel according to AR 600-9
- Those who have permanent or temporary profiles
4. Why are ability group runs more effective
than a unit formation run?
An ability group run allows soldiers to train
in groups of soldiers with near ability. Each group runs with
the intensity to produce a training effect for that group.
5. Who is responsible for training the event
supervisors, scorers, and demonstrators for the Army Physical
Fitness Test (APFT)?
The OIC or NCOIC.
6. Who makes rulings on questions or scoring
for each event in the APFT?
The event supervisor.
7. May the event supervisor for an event on
the APFT also be a scorer?
No.
8. What does the push-up measure?
Endurance of the chest, shoulder, and triceps
muscles.
9. If a mat is used for the push-up or sit-up
event on the APFT, what should the scorer observe?
That the entire body is on the mat.
10. If the fingers are not interlocked during
a repetition of a sit-up, is the repetition not counted, or
is the event terminated?
Only that repetition is not counted.
11. May the scorer stand while scoring the push-up
event?
No, the scorer must kneel or sit about three
feet from the tester’s hip.
12. Is it legal to pace a soldier during the
2-mile run on the APFT?
Yes, as long as there is no contact.
13. What alternate aerobic events are there
for the APFT?
- 800 yard swim test
- 6.2 mile stationary bicycle ergometer test
- 6.2 mile bicycle test
- 2.5 mile walk test
14. What is the recommended sequence of warm-up
activities for a physical fitness session?
- Slow jogging in place or walking 1-2 minutes
- Slow joint rotation exercises 5-10 seconds
for each major joint
- Slow static stretching of the muscles to
be used 10-15 seconds for each stretch
- Calisthenics exercises enough to increase
intensity level
- Slowly mimic activities to be performed
15. What considerations are taken for the cool-down
period?
- Gradually bring the body back to the resting
state
- Repeat stretches done during the warm-up,
holding the stretch for 30 seconds or more
- Be careful not to over-stretch
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