A21_Sol_Attachment_1-_Appendix_D..pdf

Tier Two Physical Fitness Tests and Standards for AIR LIAISON OFFICER and TACTICAL AIR CONTR OL PARTY OPERATORS

Appendix D: TACP FITNESS TEST & PHYSICAL REQUIREMENTS

Figure 1. Tier 2 PF Tests and Standards Process

2. • - - ·· Physical Fitness (PF) Tests and Physical T-Simulations (PTSs)

3. . · . - and Set Physical Test Standards

4. Prototype PF Tests and Standards

5. • · Tier 2 Products

During Adaptation Period

1. Grip Strength ................................................................. page 3

2. Medicine Ball Toss, back and side...................................... page 5

3. Two Cone Drill............................................................. ... page 8

4. Trap Bar Deadlift, 5 RM.................................................. page 10

5. Pull-Up.......................................................................... page 12

6. Lunges, weighted 50 lb, metronome ................................. page 14

7. Extended Cross Knee Crunch, metronome ....................... page 16

8. Farmer's Carry, 2x50 lb, 100 yards ................................... page 18

9. Row Ergometer, 1000 meters ........................................... page 20

10. Run, 1.5 miles ................................................................ page 22

GRIP STRENGTH

PURPOSE: Measure muscular strength in the hands and forearms

GRIP

MUSC LES

OF TH E

HANDS AND

FOR EA R MS

PROTOCOL

1. The test administrator will adjust the hand-grip size to a position that is comfortable for you.

2. Grasp the hand dynamometer in your right hand with gauge facing away from the body.

3. Stand straight, with your upper arm in contact with the torso, elbow flexed at 90°, forearm parallel to the ground, and wrist in slight extension (0° to 30°).

4. Squeeze the dynamometer as hard as possible for 2 seconds to 3 seconds with no extra body movements.

5. Alternate hands for each trial.

TEST SCORING

Score 1 2 3 4 5 6 7 8 9 10

Grip Strength (PSI) 95 108 1 1 7 124 130 137 144 153 166 198

RELEVANCE OF TEST

COMPONENT MINIMUM SCORE

The grip strength test measures muscular strength. Although grip strength could be redundant with other strength measures, our study found that it was an important addition to the test batte1y, even when pull-ps-aml-the-tra p-bar-deadfift-areirrclud -ed-:-S1 Jecifrca-llyz-grivstrerrgth- currt:ribates-t01:he--sm:-res-s--uf several important tasks that were represented in the physical task simulations. These tasks include the ability to maintain a firm grasp when lifting and canying litters, executing a casualty drag, and pulling a rescue sled during a casualty movement.

GRIP STRENGTH

EQUIPMENT hand dynamometer, chalk

PTL GUIDANCE

NOTE 1:The TACP PTL will adjust the handgrip size to a position that is comfortable for the member (recommend 2nd or 3rd setting starting from the gauge).

NOTE 2: Two trials are administered for each hand, allowing a 1 min rest between trials. TACP PTL will record the highest score from the remaining scores (either the right or left grip strength measurement).

NOTE 3: Concluding testing, TACP PTL must ensure the dynamometer is safely stored at room temperature.

There is a mandatory minimum 1minute rest period before the Medicine Ball Toss may begin.

MEDICINE BALL TOSS, back and side PURPOSE: Measure muscular power

PROTOCOL (Back Toss):

1. Grasp the medicine ball with both hands and stand with heels at, not on, the starting line, with both hands at hip level.

2. Bend at your knees and toss the medicine ball from an underhand position overhead.

3. Face backward throughout the entire toss.

4. Both feet are to remain in contact with the ground.

5. Alternate back toss with side toss (one trial), allowing a 1-minute rest period between each trial.

PROTOCOL (Side Toss; use dominant side):

1. Grasp the medicine ball with both hands and align both feet parallel to the line, in a shoulder-width stance.

2. Rotate trunk as a counter-movement. Follow this motion by rotating trunk in the throwing direction as you toss the medicine ball as far as possible.

3. Both feet are to remain in contact with the ground. A pivot of the back foot is allowed.

4. Overhand throwing or putting, e.g., shot-put, is not permitted.

5. Alternate side toss with back toss (one trial), allowing a one minute rest period between each trial.

Score 1 2 3 4 5 6 7 8 9 10

Medicine Ball Toss sum (feet) 30.0 33.5 35.5 37.5 39.0 40.5 42 .0 44.5 47 .5 50.5

COMPON ENT MINIMUM SCORE

RELEVANCE OF TESTS

The medicine ball toss measures muscular power. Muscular power contributes to the success of tasks that require quick explosive movements to maneuver equipment and personnel. These tasks include execut-ing a buddy drag to pull an injured person to a safe location, casting equipment over obstacles, and lifting and loading equipment. The medicine ball toss was found to be the second most versatile predictor of performance in the physical task simulations; it predicts performance across all ALO-TACP physical task simulations.

Medicine Ball Toss, back

Medicine Ball Toss, side

MUSCLES OF THE LEGS, SHOULDER S,

AND BACK

MUSCLES OF THE LEGS, SID ES OF

ABDOMEN , CHEST, AND BACK

MEDICINE BALL TOSS, back and side EQUIPMENT: 20 lb medicine ball (14 in diameter), tape measure, marking material

( i.e tape, chalk, paint)

NOTE 1: Prior to testing, TACP PTL will weigh medicine balls to ensure that each ball weighs 20 lbs. (+ or - 1lb.) TACP PTL should contact AF Fit Unit if medicine balls are not within weight requirements; measure and mark a 35 foot landing zone in 1 foot increments.

NOTE 2: Measurement is made from the front of the line (side closest to the subject) to the point where the ball lands (center of the ball) in one half foot increments.

NOTE 3: TACP PTL will record the longest distance from the back and side tosses and add together for a combined score.

NOTE 4: In the event that the member fouls on all three trials, the TACP PTL/Assistant may allow an additional trial.

NOTE 5: There is a mandatory minimum I minute rest period before the Two Cone Drill may begin.

I

I

TWO CONE DRILL

PU R POSE: Measure agility, balance and coordination

PROTOCOL:

l. Start from the prone position; legs extended and together, head behind the start line.

2. On the "Go" command, push yourself up from the starting line at cone A and sprint forward to the line at cone B [l], touching the line at cone B with your hand .

3. Reverse direction and sprint forward to the line at cone A [2], touching the line at cone A with your hand .

4. Change direction and sprint forward towards cone B [3]. Round cone B counter clockwise keeping cone B to your left (left shoulder to the inside of the turn).

5. Sprint forward towards cone A [4]. Round cone A clockwise keeping cone A to your right (right shoulder to the inside of the turn).

6. Sprint forward toward the line at cone B [5], touching the line at cone B with your hand.

7. Reverse direction and run BACKWARDS fmishing through the original starting line at cone A [6].

TEST SCORI NG

Score 1 2 3 4

Two Cone Drill 5 6 7 8 9 10

(seconds)

11.1 10.7 10.4 10.2 10.0 9.8 9.5 9.3 8.9 8.6

COMPONENT MINIMUM SCORE

R ELEVANCE OF TEST

The two -cone drill is a measure of agility, needed to perform tasks that require quick changes in body position or direction of the body . Specifically, the two -cone drill helps predict an operator's ability to execute a low crawl, perform a series of three- to five-second rushes, take cover, and other individual movement techniques.

I I I I 1 \

Cone B

I I v..i \

15 ft_

I I ii \ ,1 \L) I :s \ I I

MUSCLES OF THE CHEST, SHOULDER S,

LEGS, AND ABDOMEN

I I \ I I I I \

Cone A

TWO CONE DRILL

EQUIPMENT : Two small orange safety cones, tape or paint, nonslip testing surface, standard stopwatch or electronic testing device

NOTE 1: LAYOUT: Prior to testing, TACP PTL places two cones five yards (15 feet) apart from each other on a flat, clean surface; marks (with tape, chalk, paint) a start I finish line (4 feet) at cone A and a line (4 feet) at cone B.

NOTE 2: TEST SURFACE: Recommend test be performed on thin government carpet, basketball courts, turf, or rubber flooring.

NOTE 3: Two timers are required for this test. Second timer does not need to be a TACP PTL. All times are taken from the lead timer.

NOTE 4: Time will begin on member's first movement and end when member passes the line at cone A.

NOTE 5: Complete three trials of this test with a minimum of one minute rest between each trial.

NOTE 6: TACP PTL will record time to the nearest hundredth of a second, e.g., 9.16 seconds.

NOTE 7: In the event that the member fouls on all three trials, the TACP PTL may allow an additional trial

TRAP BAR DEADLIFT, 5 RM

PURPOSE: Measure muscular strength

1. Prior to testing, the test administrator will weigh the trap bar and mark the weight on the bar; you will adequately warm up with a light weight. The trap bar deadlift consists of three phases: prepara-tory, upward movement, and downward movement.

2. Preparatory Phase: Stand inside the trap bar and grasp the handles centered on the grips (if a dual-handled trap bar is used, you will grasp the lower handles, with the upper handles facing down). Arms should be fully extended, back flat, chest held up and out, head in line with the spinal column or slightly hyperextended, heels in contact with the floor, and eyes focused straight ahead or slightly upward. All repetitions will begin from this position.

3. Upward Movement Phase: Stand up and lift the bar by extending your hips and knees. Hips should not rise before your shoulders. Back should remain flat. Continue to extend the hips and knees until you are standing up. There is a slight pause at the top of this movement.

4. Downward Movement Phase: Slowly lower the bar to the floor while still maintaining a flat-back position. Do not lean forward. Trap bar weight plates must touch the floor before beginning the next repetition ("touch and go").

Score 5 RM Trap Bar

1 2 3 4 5 6

7 8 9 10

Deadlitt (lb) 213 245 266 284 300 316 334 354 386 416

COMPONENT MINIMUM SCORE

RELEVANCE OF TEST

The trap bar deadlift is a muscular strength test that mimics movements required to safely and effectively lift heavy loads from the ground . For example, the trap bar deadlift is a strong predictor of an operator's ability to lift and carry a casualty on a litter and to lift and move personnel and equipment.

MUSCLES OF THE LEGS, CORE, and BACK;

GRIP MUSCLES OF THE HANDS AND

FOREARMS

II

Op4 reps reps reps reps reps Trap Bar

DL

lhs lbs lbs lbs

10 469 416 430 443 456 469

9 435 386 399 411 423 435

8 399 354 366 377 388 399

7 376 334 345 355 365 376

6 356 316 326 336 346 356

5 338 300 310 319 329 338

4 320 284 293 302 31 1 320

3 300 266 275 283 292 300

2 276 245 253 261 268 276

1 240 213 220 227 233 240

TBDL Rep Conrersion R. I Con,·ersion factor

1 I 2 0.972 3 0.944 4 0.917 5 0.888

Oi\ de the weight lifted b tl1e corresponding conversion factor.

For example: 1ember lifts 305 lbs four times (4 Rl\1Q 305 I .917 :332.6 JbS

RAP BAR DEADLIFT, 5 RM

EQUIPMENT : Trap Bar (Hex Bar), weight plates, collars, chalk

NOTE 1: Member is allowed to re-grip the bar in the down position; however extended rest in the down position or rising up without the trap bar is not permitted.

NOTE 2: TACP PTL will record all repetitions on final attempt; predictive values can still be determined if member is unable to complete 5 repetitions. Intentional IRM efforts are not permitted (SRM is the goal at each weight). The table below should be used for applicable scoring.

NOTE 3: Weight belts or wedges tinder feet may not be used. Shoes may or may not be worn.

NOTE 4: There is a mandatory minimum 5 minute rest period before the Pull-ups may begin.

CONVERSION CHART

1 2 3 4 5 6 7 8 9 10

PULL-UP

PURPOSE: Measure muscular strength

PROTOCOL (a two-count exercise):

1. Starting position: Hang from a bar, palms facing away from you with no bend in your elbows ("dead hang"). Place hands approximately shoulder-width apart.

2. Count one: Pull your body up until your chin is over (not at) the bar. Legs may bend but cannot be kicked or used in any way to aid upward movement (no "kipping").

3. Count two: Return to the starting position. If you fall off or release from the bar, the test is terminated.

Score Pull- Up (repetitions)

Pull-ups are a measure of muscular endurance, which is an important ability for lifting, carrying, and pulling equipment or personnel. For example, pull-ups were found to be a strong indicator of operators' ability to react to contact and drag a simulated casualty to safety. Muscular endurance is also required when repetitively pulling yourself up and over walls or other obstacles.

MUSCLES OF THE ARMS A ND BAC K

PULL-UP

EQUIPMENT : Standard pull-up bar

NOTE 1: TACP PTL must count repetitions facing or to the side of the member.

NOTE 2: A pull-up is counted with the successful completion of counts one and two.

NOTE 3: TACP PTL will record the score as the total number of correct pull-ups completed until exhaustion.

NOTE 4: There is a mandatory minimum 5 minute rest period before the lunges may begin .

LUNGES,Weighted, 50 lb, Metronome PURPOSE: Measure muscular endurance

PROTOCOL (a two-count exercise):

1. Prior to testing, the test administrator will weigh the sandbags to ensure each bag weighs 50 lb.

2. Starting position: Stand with a 50 lb sandbag resting behind the neck and across the shoulders;

hold onto the handles or rest your arms around the sandbag.

3. The first movement is to step forward, kneeling down.

4. The second movement is to push the body upright and step back.

5. Alternate right and left leg, so the heel of your front leg is a minimum of 4 inches (10 cm) in front of the knee of your back leg; the knee of your back leg may touch the floor but must be no higher than 4 inches (10 cm) above the floor.

6. Your back must remain stable and your knee should not pass your toes (of the same leg) while lunging.

7. A lunge is counted with the successful completion of movements one and two. The lunge is repeated, continuously, in cadence (56 beats per minute, or bpm) to the limit of muscular endurance.

8. If repetitions are not continuously in cadence with the metronome for two or more repetitions, the test will be terminated. The goal of this event is to complete as many correct repetitions as possible without rest; there is no authorized rest position for this test.

Lunges (repetitions)

Lunges are a measure of muscular endurance, necessary to sustain long distance movements on foot, espe-cially when carrying heavy loads.

Lunges were found to be a strong predictor of operators' times to com-plete a 5 km ruck march under load.

This test was also found to contribute to the prediction of several other tasks, including transporting casual-ties and executing maneuvers when reacting to contact.

MUSCLES OF TH E LEGS AND CORE

LUNGES, Weighted, 50 lb, Metronome EQUIPMENT : 50 lb. sandbag, metronome (56 beats per minute (bpm))

NOTE 1: Prior to testing, TACP PTL will weigh the sandbags to ensure each bag weighs 50 lbs.

NOTE 2: TACP PTL will record the score as the total number of correct lunges completed in cadence with a 56 bpm metronome.

NOTE 3: There is a mandatory minimum 5 minute rest period before the Extended Cross Knee Crunch may begin.

EXTENDED CROSS KNEE CRUNCH, Metronome PURPOSE: Measure muscular endurance

1. Starting position: Lie with your back flat on the surface, legs straight, arms crossed, and hands locked under armpits.

2. Slide feet in while bringing the left elbow and shoulder across your body to reach your left elbow to the top of your right knee. Back must be vertical (straight) to the surface.

3. Return to the starting position. This is one crunch.

4. Slide feet in while bringing your right elbow and shoulder across your body to reach your right elbow to the top of your left knee. Back must be vertical (straight) to the surface.

5. The sequence is repeated, continuously, in cadence (56 bpm) to the limit of muscular endurance.

6. If repetitions are not continuously in cadence with the metronome for two or more repetitions, the test will be terminated. There is no authorized rest position for this test.

Extended Cross Knee

Crunch (repetitions)

The extended cross knee crunch is a muscular endurance test targeting the core and trunk muscles, which provide the stability needed to safely perform a wide range of physically demanding tasks. Because the extended cross knee crunch is a relatively new addition to the test battery, it is undergoing further review to identify which tasks it best predicts.

MUSCLES OF THE

CORE AND HIPS

EXTENDED CROSS KNEE CRUNCH, Metronome EQUIPMENT :Level ground or mat, stopwatch, 56 bpm metronome

NOTE 1: TACP PTL will record the score as the total number of correct repetitions completed in cadence with a 56 bpm metronome.

NOTE 2: There is a mandatory minimum 5 minute rest period before the Farmer's Carry may begin .

32.0

30.1

28.8

27.8

26.8

25.9

24.8

23.5

22.5

21.2

FARMER'S CARRY, 2x50 lb, 4 x 25 yard shuttle PURPOSE: Measure muscular strength and anaerobic capacity

l. Starting position: Stand between two sandbags positioned behind the starting line. The sandbags may be lifted and put down to familiarize yourself with the weight, but bags and body must be behind the starting line before the test begins.

2. Squat down between the two 50 lb sandbags and grasp the handles.

3. Time starts on the "Go" command.

4. Lift the sandbags and walk, jog, or run with one sandbag in each hand to the cone 25 ya rds away.

Turn a round the 25 yard cone a nd ma neuver back to the sta rting line cone, tu rn a round the sta rting line cone and repeat the ma neuver. Time stops when both the member a nd the sa ndbags cross the finish line after two shuttles.

s. Sandbags must be carried by the handles and may not be carried on the shoulders or cradled in the arms.

6. A sandbag must be picked up if dropped. You and the bags must cross the finish line.

Farmer's Carry (seconds)

The farmer's carry is a mea-sure of muscular strength and anaerobic capacity, abilities needed to exert effort at high intensity levels for relatively brief periods of time, from a few seconds to one minute.

The farmer's carry was found to be the most important predictor across all tasks evaluated in the validation study. For example, the farm-er's carry contributed to the prediction of an operator's ability to extract a simulated casualty from a vehicle and cross load the simulated casualty to another vehicle.

ANAEROBI C

CAPA CITY, MUSCLES

OF THE ARMS AND

LEGS

FARMER'S CARRY, 2x50 lb, 4 x 25 yard shuttle EQUIPMENT :Two SOlb sandbags with handles, 2 cones, 2 stopwatches, two timers are required for this test

SET UP: Prior to testing, TACP PTL will weigh the sandbags to ensure each bag weighs 50 lbs.; measure a 25 yard distance on a flat, consistent surface; mark an 8 foot START I FINISH line with paint, chalk or tape;

place ONE cone at the start I finish line and another cone 25 yards from the start I finish line. Two timers are required for this test (one primary timer and a back-up timer).

NOTE 1: TACP PTL will record the time to the hundredth of a second, e.g., 26.95 seconds.

NOTE 2: Member may choose the path around the cones, e.g., turning to the right or left around the cones or figure eight.

NOTE 3: There is a mandatory minimum 5 minute rest period before the 1000 m Row Ergometer may begin

4:05

3:57

3:52

3:48

3:44

3:40

3:36

3:30

3:22

3:15

ROW ERGOMETER, 1000 Meters PURPOSE: Measure cardiorespiratory endurance, anaerobic capacity, and muscular endurance

1. Starting position: Sit in the row ergometer. Ensure that the straps are tightened securely around the widest part of your shoes.

2. The aim of the test is to cover 1000 m in the shortest possible time.

3. Time starts on your first pull, and the rower will keep track of your time and distance.

Row Ergometer (mins:secs)

The row ergometer measures cardiorespirat01y endurance, anaerobic capacity, and muscular endur-ance, important abilities for sustaining moderate to high intensity physical effort over time. Individuals who performed well on the row ergometer demonstrated a strong capability for moving casualties over distance. Specifically, the row ergometer contributed to the prediction of operators' ability to execute a fireman's carry, transport a casualty using a sled, and carry a simulated litter over distances greater than 100 m. Also, because the row ergometer measures cardiorespiratory endurance, it is a good indicator of how quickly operators will recover between and after repetitive bouts of physically demanding work

I

CARD IORESPIRATORY SYSTEM AND

MUSCLES OF THE LEGS, BACK,

SHOULDERS, AND ARMS

ROW ERGOMETER, 1000 Meters EQUIPMENT: Concept 2D rowing ergometer (or equivalent)

NOTE 1: Prior to testing, TACP PTL will set the Concept2 damper to 5 and locate drag factor setting on the interactive screen (More Options; Display Drag Factor). Begin rowing and the screen will display the drag factor, adjust the damper until the drag factor reads 130 (+ or - 2). Return to the main menu and select desired workout. (http://www.concept2.com /service/ monitors /pm5/how -to-use/setting-single-distance-workout )

NOTE 2: TACP PTL will record the time on the screen in minutes:seconds.tenths, e.g., 3:16.9.

NOTE 2: There is a mandatory minimum 15 minute rest period before the 1.5 mile Run may begin.

FORM

The Rowing Stroke

The Catch Arms are straight; head is neutral; shoulders are level and not hunched.

Upper body is leaning forward from the hips with the shoulders in front of the hips.

Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular. Heels may lift as needed.

The Drive Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.

Hands move in a straight line to and from the flywheel.

Shoulders remain low and relaxed.

The Finish Upper body is leaning back slightly, using good support from the core muscles.

Legs are extended and handle is held lightly below your ribs.

Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery Extend your arms until they straighten before leaning from the hips towards the flywheel.

Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

http://www.concept2.com/

RUN, 1.5 Miles PURPOSE: Measure cardiorespiratory endurance

1. Line up behind the starting line and begin running on the "Go" command.

2. No physical assistance from anyone or anything is permitted.

3. Remain on the designated course for the entire distance. If you deviate from or depart the course, you are disqualified and your test is terminated.

4. The test administrator will call out split times as you pass the start line each lap.

5. The test administrator will call out and record your completion time.

Run, 1.5 miles

(mins:secs) 12:17 11:31 10:59 10:33 10:10 9:47 9:21 8:50 8:03 7:51

The 1.5 mile run primarily measures cardiorespirato1y endurance, which is an important ability for con-ducting extended operations and ground movements on foot. Specifically, the 1.5 mile run contributes to the prediction of an operator's ability to execute a long distance ruck march while carrying a heavy load.

Having higher cardiorespiratory endurance also helps ensure the body can recover quickly and be pre-pared to execute other physically demanding tasks that may arise during a ground movement or immedi-ately following, such as reacting quickly to enemy contact.

CAR DIORESPIR ATORY SYSTEM AN D

MUSCLES OF THE LEGS