APFT Aquatic Exercises
Source: Department of the Army Field Manual, FM 21-20 Physical Fitness Training
Aquatics is a mode of physical training which helps one attain and maintain physical fitness through exercises in the water. It is sometimes called slimnastics. Aquatic training can improve muscular endurance, CR endurance, flexibility, coordination, and muscular strength.
Because of its very low impact to the body, an aquatic exercise program is ideal for soldiers who are overweight and those who are limited due to painful joints, weak muscles, or profiles. The body’s buoyancy helps minimize injuries to the joints of the lower legs and feet. It exercises the whole body without jarring the bones and muscles. Leaders can tailor the variety and intensity of the exercises to the needs of all the soldiers in the unit.
Aquatic training is a good supplement to a unit’s PT program. Not only is it fun, it exposes soldiers to water and can make them more comfortable around it. Most Army installations have swimming pools for conducting aquatic, physical training sessions.
One qualified lifeguard is needed for every 40 soldiers at all aquatic training sessions. Nonswimmers must remain in the shallow end of the pool. They should never exercise in the deep end with or without flotation devices.
Soldiers normally wear swim suits for aquatics, but they can wear boots and fatigues to increase the intensity of the activities. The following equipment is optional for training:
* Pull buoy.
* Ear/nose plugs.
* Hand paddles.
SAMPLE TRAINING PROGRAM
As in any PT session, a warm-up is required. It can be done in the water or on the deck. Allow five to seven minutes for the warm-up.
Soldiers should exercise vigorously to get a training effect. Energetic music may be used to keep up the tempo of the workout. The following are some exercises that can be used in an aquatic workout.
View a listing of Aquatic Exercises.
–APFT Calestinics Exercises
–APFT Conditioning Drills
–APFT Conditioning Grass Exercises
–APFT Guerrilla Exercises
–APFT Guerrilla Exercise List
–APFT Obstacle Courses
–APFT Conditioning Obstacle Courses
–APFT Confidence Obstacle Courses
–APFT Rifle Drills
–APFT Rifle Drill Exercises
–APFT Log Drills
–APFT Log Drill Exercises
–APFT Aquatic Exercise
–APFT Aquatic Exercises