Physical Fitness Manual For The U. S. Navy TABLE OF CONTENTS Page Foreword ii Chapter I. — The Nature of Naval Physical Fitness 1 Objectives of Physical Fitness 1 Activities Included in Physical Fitness Program 2 Contributions of Exercise to Physical Fitness 2 Attaining and Maintaining Physical Fitness 2 Chapter II. — Planning and Conducting the Physical Fitness Program 4 Planning the Program 4 Sample Daily Programs 5 Conducting the Program 5 The Instructor 7 Competition Schedules 7 Chapter III. — Posture 10 Suggested Procedures for Improvement of Posture 11 Specific Exercises for Posture Control and Improvement 13 Observable Characteristics of Poor and Good Military Posture 15 Upper Back and Shoulder Muscle Exercises 16 Recommended Film 16 Chapter IV. — The Navy Standard Physical Fitness Test 17 General Instructions 17 Test Administration — Two Options 17 Test Events 18 Test Scoring Tables 20 Test Score Card 23 Suggested Form Letter for Reporting Test Results 24 Measurement of Posture 24 Recommended Film 24 Chapter V. — Swimming 25 Navy Standard Swimming Tests 25 I. — Fundamental Swimming Skills 26 Essentials for Beginners 26 Floating, Treading, Sculling 27 Swimming Strokes 31 Water Entrance and Surface Diving 41 II. — Functional Swimming Drills 42 General Drills 43 III. — Abandoning Ship Drills 44 IV. — Rescue Drills 48 Rescue Approaches 49 Lifesaving Carries 50 Breaks for Common Holds 52 Recommended Films 55 Chapter VI. — Calisthenics 56 Commands 57 I. — Warm-up Calisthenics 58 II. — Early Morning Calisthenics 58 III. — General Calisthenics 60 Recommended Film 64 Chapter VII. — Distance and Obstacle Course Running 65 Distance Running 65 Good Form in Running 66 Jog Marching 66 Obstacle Course Running 68 Recommended Film 69 Chapter VIII. — Boxing 70 Competitive Boxing 71 Lessons in Fundamentals 72 Shadow Boxing Lessons 75 Chapter IX. — Wrestling and Related Combatives 83 Wrestling 83 Combatives 88 Hand-to-Hand Combat 93 Recommended Films 93 Chapter X. — Tumbling 94 Tumbling Singles 95 Tumbling Doubles 99 Recommended Films 105 Chapter XI. — Group Games 106 Charger, Tackle Charger, Wrestle Tag 106 Bull in the Ring, Line Charging, Milling the Man, Bridge Breaker, Bronco Busting 107 Pull for Shore, Tug of War, Line Rush, Dodgeball, Keep Away 108 Mass Soccer, Swat Tag, Circle Tag, Commando Raid, Clear the Deck, Push Ball 109 Circle Jump 110 Recommended Film 110 Chapter XII. — Relay Exercises and Races 111 Relay Exercises 111 Organization of Relays 112 Aids in Conducting Relays 113 Classification of Relays 113 Selected List of Relays 113 First Aid Relays 115 Recommended Film 117 Chapter XIII. — Athletic Sports 118 Swimming, Boxing, Wrestling, Football 119 Touch Football, Baseball 120 Softball, Track and Field, Basketball 121 Half-Court, Goal-Hi, Volleyball 122 Soccer, Speedball, Handball 123 Boat Racing 124 Recommended Films 124 Chapter XIV. — Supplementary Exercises 125 I. — Exercises for Strength and Endurance 125 II. — Exercises for Suppleness 125 III. — Exercises for Balance 128 IV. — Exercises for Agility 130 V. — Exercises for Speed and Alertness 132 VI. — Exercises for Relaxation 133 VII. — Hot Baths for Relaxation 133 Recommended Film 134 Page Chapter XV. — Equipment Exercises 135 Apparatus Work 135 Rope Climbing 131 Rope Skipping 139 Weight Lifting 141 Medicine Ball Throwing 143 Rowing Machine and Pulley Weight Exercises 144 Bag Punching 144 Training Bags 145 Recommended Film 145 LIST OF ILLUSTRATIONS Page Chapter II. — Planning and Conducting the Physical Fitness Program 4 Figure 1. Illustration of bulletin board chart 6 Figure 2. Single elimination tournament (no byes) 8 Figure 3. Single elimination tournament (with byes) 8 Figure 4. Consolation elimination tournament 8 Figure 5. Ladder tournament 9 Figure 6. Pyramid tournament 9 Chapter III. — Posture 10 Figure 1. The erect man — The slouched man 10 Figure 2. The erect man — The slouched man 10 Figure 3. Illustrations of poor and good posture 11 Figure 4. Posture chart 12 Exercise I (Deep Breathing) 13 Exercise II (Abdominal) 13 Exercise III (Abdominal) 14 Exercise IV (Deep Breathing) 14 Exercise V (Abdominal) 14 Exercise VI (Deep Breathing) 14 Figure 5. Observable characteristics of poor posture 15 Figure 6. Observable characteristics of good posture 15 Chapter IV. — The Navy Standard Physical Fitness Test 17 Figure 1. Squat-thrusts 18 Figure 2. Sit-ups 18 Figure 3. Push-ups 19 Figure 4. Squat-jumps 19 Figure 5. Full-ups 20 Chapter V. — Swimming 25 Figure 1. Jelly-fish float — shallow water 26 Figure 2. Jelly-fish float — deep water — underwater view 26 Figure 3. Float on back — underwater view 26 Figure 4. Back float — start in shallow water 27 Figure 5. Back float — legs up and arms out 27 Figure 6. Back float — arms and legs outstretched 27 Figure 7. Balanced float — deep water — underwater view 28 Figure 8. Vertical float — deep water — underwater view 29 Figure 9. Horizontal float — deep water — underwater view 29 Figure 10. Treading and sculling — frog kick — underwater view 30 Figure 11. Treading and sculling — scissors kick — underwater view 30 Figure 12. Treading and sculling — bicycle-pedal kick — underwater view 31 Figures 13, 14, 15, 16. Human stroke (land drill series) 32 Figures 17, 18, 19, 20. Side stroke (land drill series) 33 Figures 21, 22, 23, 24. Elementary back stroke (land drill series) 34 Figure 25. Back stroke — legs up — arms recovered 35 Figure 26. Back stroke — legs apart — arms out 35 Figure 27. Back stoke — glide 35 Figures 28, 29, 30, 31. Breast stroke (land drill series) 36 Figure 32. Breast stroke — glide — underwater view 36 Figure 33. Breast stroke — semivertical — underwater view 37 Figure 34. Resting back stroke — underwater view 37 Figure 35. Human stroke — underwater view 37 Figure 36. Side stroke — glide — underwater view 37 Figure 37. High semivertical breast stroke 37 Figure 38. Indoor installation for abandoning ship drills 38 Figure 39. Outdoor installation for abandoning ship drills 40 Figure 40. Jumping from low level with jackets 42 Figure 41. Jumping from high levels with jackets 43 Figure 42. Abandoning ship drill 45 Figure 43. Jumping and descending lines into water 46 Figure 44. Jumping into water with rubber life-saving suits 46 Figure 45. Life rafts for indoor drill 46 Figure 46. Trouser inflation — a satisfactory float 47 Figure 47. Grasping waist of trousers for inflation 47 Figure 48. Flipping pants for inflation 47 Figure 49. Jumping with trousers for Inflation 47 Figure 50. Rear approach 48 Figure 51. Front surface approach 48 Figure 52. Underwater approach — underwater view 49 Figure 53. Tired swimmer's approach — underwater view 49 Figure 54. Tired swimmer's carry 50 Figure 55. Chin pull 50 Figure 56. Hair carry 50 Figure 57. Collar carry 51 Figure 58. Cross chest carry 51 Figure 59. Head carry 51 Figure 60. Block and carry — underwater view 52 Figure 61. Cross chest carry — underwater view 52 Figure 62. Head carry — underwater view 52 Figure 63. Ring buoy tow 53 Figure 64. Tow by inflated trousers 53 Figure 65. Plank tow or push 53 Figure 66. Plank or debris tow 53 Figure 67. Break for front head hold (first method) 53 Figure 68. Break for front head hold (second method) 54 Figure 69. Break for rear head hold 54 Figure 70. Break for double grip on one wrist 55 Chapter VI. — Calisthenics 56 Figure A. Early morning calisthenics 56 Figure B. Push-ups 57 Figure C. Deep knee bends 57 Figure D. Back stretcher 57 Figure I. 1 — Jumping jack 58 Figure I. 2 — Windmill 58 Figure I. 3 — The 440 58 Figure II. 1 — Squat-thrust 59 Figure II. 2 — Twist and bend 59 Figure II. 3 — Back stretcher 59 Figure II. 4 — Body twister 59 Figure II. 5 — Back stroke 60 Figure II. 6 — Squat-jump 60 Figure II. 7 — Stretch-up 61 Figure III. 4 — Up oars 61 Figure III. 5 — Push-up 61 Figure III. 6 — Jump and touch 61 Figure III. 7 — Bobber 62 Figure III. 8 — Snap and twist 62 Figure III. 8a — Side bend 62 Figure III. 10 — Back twist 63 Figure III. 10a — Explosive punch 63 Figure III. 14 — Bend and squat 63 Figure III. 15 — Thigh toucher 63 Figure III. 16 — Reclining pull-up 64 Chapter VII. — Distance and Obstacle Course Running 65 Figure 1. Early morning running 65 Figure 2. Good form in running 66 Figure 3. Obstacle course — cargo nets 66 Figure 4. Obstacle course layout 67 Figure 5. Obstacle course — cargo nets over the side 67 Figure 6. Obstacle course layout 68 Figure 7. Obstacle course — horizontal lines 69 Figure 8. Obstacle course — escai)e hatch 69 Chapter VIII. — Boxing 70 Figure A. Mass boxing instruction 70 Figure B. Shadow boxing 71 Figure 1 (a). Proper alignment of fist 72 Figure 1 (b). Front view of fist 72 Figure 1 (c). Straight view of fists 72 Figure 2 (a). Proper stance or boxing position 73 Figure 2 (b). Front view boxing position 73 Figure 3. Left jab or straight left to head 74 Figure 4. Straight left to body 74 Figure 5. Left hook to head 74 Figure 6. Left hook to body 74 Figure 7. Left uppercut to body 76 Figure 8. Straight right to head 76 Figure 9. Straight right to body 76 Figure 10. Right swing to head 76 Figure 11. Right uppercut to body 79 Figure 12. Right uppercut to jaw 79 Figure 13. Right cross counter 79 Figure 14. Blocking straight left to head 79 Figure 15. Blocking left hook to head 80 Figure 16. Blocking left hook to body 80 Figure 17. Blocking straight right to head 80 Figure 18. Blocking right to body 80 Chapter IX. — Wrestling and Related Activities 83 Figure 1. Wrestling holds 83 Figure 1 (a). Wrestler's grip — looking down 84 Figure 1 (b). Wrestler's grip — looking up 84 Figure 1 (c). Referee's hold — standing position 85 Figure 1 (d). Front waist or grizzly hold 85 Figure 1 (e). Tackling an opponent (leg dive ) 86 F gure 1 (f). Arm lock (straight arm) 86 Figure 1 (g). Arm lock (rever.se) 86 Figure 1 (h). Head and hip lock or cross throw 86 Figure 1 (i). Flying mare 87 Figure 1 (j). Referee's position on mat 87 Figure 1 (k). Hammer lock with half Nelson 87 Figure 1 (l). Three-quarter Nelson 88 Figure 1 (m). Straight arm 88 Figure 1 (n). Hook arm or bar arm scissors 88 Figure 1 (o). Ride hold 89 Figure 1 (p). Boston crab or leg split 89 Figure 2. Wrist pull 89 Figure 3. Two-hand chest push 90 Figure 4. Back-to-back pull 90 Figure 5. Folded-arms shoulder butt 90 Figure 6. Single-arm shoulder butt 91 Figure 7. Wrist wrestling 91 Figure 8. Stick wrestling 91 Figure 9. Indian wrestling 92 Figure 10. Mounted wrestling (start) 92 Figure 11. Mounted wrestling (in action) 93 Figure 12. Rough and tumble 93 Chapter X. — Tumbling 94 Figure 1. Hand-lock grip 94 Figure 2. Wrist-lock grip 94 Figure 3. Handshake grip 94 Figure 4. Thumb-lock grip 94 Figure 5. Arm-to-arm grip 94 Figure 6. Foot-to-hand grip 94 Figure 7. Forward roll 91 Figure 8. Squat stand 95 Figure 9. Backward roll 95 Figure 10. Dive 96 Figure 11. Head stand 96 Figure 12. Round-off 96 Figure 13. Elbow head stand 96 Figure 14. Cartwheel 97 Figure 15. Hand walk 97 Figure 16. Forearm stand 97 Figure 17. Forward hand spring 98 Figure 18. Snap-up 98 Figure 19. Running front somersault 98 Figure 20. Bucking bronco 98 Figure 21. Back hand spring 99 Figure 22. Back somersault 99 Figure 23. Leap frog and roll 99 Figure 24. Rock or seesaw 100 Figure 25. Elephant walk 100 Figure 26. Monkey walk 100 Figure 27. Ankle pick-up 100 Figure 28. Double roll 101 Figure 29. Back-to-back and over 101 Figure 30. Triple roll and dive 101 Figure 31. Hand balance and pull-over 101 Figure 32. Knee roll 102 Figure 33. Shoulder mount 102 Figure 34. Backward roll over feet and hands 102 Figure 35. Knee shoulder spring 103 Figure 36. Armpit pick-up 103 Figure 37. Planche (second method) 103 Figure 38. Hand spring from thrower's hips with kick lift 104 Figure 39. Back somersault with leg 104 Figure 40. The pitch 104 Figure 41. Forward somersault with assistance from behind 104 Chapter XI. — Group Games 103 Figure 1. Charger 106 Figure 2. Line charging 106 Figure 3. Milling the man 107 Figure 4. Bridge breaker 107 Figure 5. Bronco busting 108 Figure 6. Pull for shore 108 Figure 7. Tug of war 109 Figure 8. Line rush 109 Figure 9. Push ball (start) 110 Figure 10. Push ball (in action) 110 Chapter XII. — Relay Exercises and Races 111 Figure 1. Elephant walk (circle formation) 111 Figure 2. Inverted crawl 111 Figure 3. Duck waddle (circle formation) 112 Figure 4. Tunnel relay 114 Figure 5. Wheelbarrow relay 114 Figure 6. Single shoulder carry 115 Figure 7. Fireman's carry 115 Figure 8. Fireman's drag 116 Figure 9. Double shoulder carry 116 Figure 10. Arm carry 116 Figure 11. Saddle back carry 116 Figure 12. "Seat" for two-man carry 117 Figure 13. Two-man seat carry 117 Figure 14. Fireman's carry relay 117 Chapter XIII. — Athletic Sports 118 Figure 1. Swimming 118 Figure 2. Boxing 118 Figure 3. Wrestling 119 Figure 4. Football 119 Figure 5. Touch football (start) 120 Figure 6. Baseball 120 Figure 7. Touch football (inaction) 120 Figure 8. Softball 120 Figure 9. Track — sprints 121 Figure 10. Track — broad jump 121 Figure 11. Track — high jump 121 Figure 12. Track — shot-put 121 Figure 13. Basketball 122 Figure 14. Volleyball 122 Figure 15. Soccer 122 Figure 16. Handball 123 Figure 17. Boat races — oars 123 Figure 18. Boat races — start 123 Figure 19. Boat races — finish 124 Figure 20. Penguin races 124 Chapter XIV. — Supplementary Exercises 125 Figure II. 1 — Side stretcher 125 Figure II. 2 — Lay-out 126 Figure II. 3 — Side flex 126 Figure II. 4 — Hamstring stretcher 126 Figure II. 5 — Forward bends 126 Figure II. 6 — Rocker 126 Figure II. 7 — Bridge 127 Figure II. 8 — Roll back 127 Figure II. 9 — Bottoms up 127 Figure II. 10 — Pull stretcher 127 Figure III. 1 — One-foot balance 128 Figure III. 2 — Balance on toes 128 Figure III. 3 — Swan lay-out on hands 128 Figure III. 4 — Swan lay-out on feet 128 Figure III. 5 — Bird lift 129 Figure III. 6 — Frog stand 129 Figure III. 7 — Hand stand with support 129 Figure III. 8 — Head stand 129 Figure III. 9 — Sit balance 130 Figure IV. 1 — Spring to heels 130 Figure IV. 2 — Knee spring 130 Figure IV. 3 — Stick jump 130 Figure IV. 4 — Russian kick step 131 Figure IV. 5 — Stomach roll 131 Figure IV. 6 — Leg extension 131 Chapter XV. — Equipment Exercises 135 Figure 1. Horizontal bar — giant swing 135 Figure 2. Horizontal bar — traveling 136 Figure 3. Parallel bars — stands 136 Figure 4. Stall bars 136 Figure 5. Ladders — vertical and horizontal climbing 137 Figure 6. Ladders — vertical and diagonal climbing 137 Figure 7. Ladders — horizontal traveling 137 Figure 8. Side horse 137 Figure 9. Long horse 138 Figure 10. Rope climbing — without use of feet 138 Figure 11. Rope climbing — using feet 139 Figure 12. Pole climbing 139 Figure 13. Rope skipping 140 Figure 14. Arm curl 140 Figure 15. Press on back 141 Figure 16. Deep knee bend 141 Figure 17. Arm press 141 Figure 18. Sit-up 142 Figure 19. Two-arm snatch 142 Figure 20. Rowing motion 142 Figure 21. Medicine ball exercises 143 Figure 22. Rowing machine exercises 143 Figure 23. Pulley weight exercises 144 Figure 24. Bag punching 144 Figure 25. Training bag punching 144 Figure 26. Punching bag (group participation) 145 Figure 27. Training bag punching (group participation) 145

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