Physical Fitness Manual For The U. S. Navy
Publisher: Bureau of naval personnel, Training division, Physical fitness section
Published: 1943
Place of publication: [Washington]
Language: eng
Number of pages: 145
Subjects: United States. Navy -- Physical training
Notes: "Navpers 15, 007."
Table of contents: title: TABLE OF CONTENTS; title: Page; title: Foreword ii; title: Chapter I. — The Nature of Naval Physical; title: Fitness 1; title: Objectives of Physical Fitness 1; title: Activities Included in Physical Fitness Program 2; title: Contributions of Exercise to Physical Fitness 2; title: Attaining and Maintaining Physical Fitness 2; title: Chapter II. — Planning and Conducting the Physical Fitness Program 4; title: Planning the Program 4; title: Sample Daily Programs 5; title: Conducting the Program 5; title: The Instructor 7; title: Competition Schedules 7; title: Chapter III. — Posture 10; title: Suggested Procedures for Improvement of Posture 11; title: Specific Exercises for Posture Control and Improvement 13; title: Observable Characteristics of Poor and Good Military Posture 15; title: Upper Back and Shoulder Muscle Exercises 16; title: Recommended Film 16; title: Chapter IV. — The Navy Standard Physical Fitness Test 17; title: General Instructions 17; title: Test Administration — Two Options 17; title: Test Events 18; title: Test Scoring Tables 20; title: Test Score Card 23; title: Suggested Form Letter for Reporting Test Results 24; title: Measurement of Posture 24; title: Recommended Film 24; title: Chapter V. — Swimming 25; title: Navy Standard Swimming Tests 25; title: I. — Fundamental Swimming Skills 26; title: Essentials for Beginners 26; title: Floating, Treading, Sculling 27; title: Swimming Strokes 31; title: Water Entrance and Surface Diving 41; title: II. — Functional Swimming Drills 42; title: General Drills 43; title: III. — Abandoning Ship Drills 44; title: IV. — Rescue Drills 48; title: Rescue Approaches 49; title: Lifesaving Carries 50; title: Breaks for Common Holds 52; title: Recommended Films 55; title: Chapter VI. — Calisthenics 56; title: Commands 57; title: I. — Warm-up Calisthenics 58; title: II. — Early Morning Calisthenics 58; title: III. — General Calisthenics 60; title: Recommended Film 64; title: Chapter VII. — Distance and Obstacle Course Running 65; title: Distance Running 65; title: Good Form in Running 66; title: Jog Marching 66; title: Obstacle Course Running 68; title: Recommended Film 69; title: Chapter VIII. — Boxing 70; title: Competitive Boxing 71; title: Lessons in Fundamentals 72; title: Shadow Boxing Lessons 75; title: Chapter IX. — Wrestling and Related Combatives 83; title: Wrestling 83; title: Combatives 88; title: Hand-to-Hand Combat 93; title: Recommended Films 93; title: Chapter X. — Tumbling 94; title: Tumbling Singles 95; title: Tumbling Doubles 99; title: Recommended Films 105; title: Chapter XI. — Group Games 106; title: Charger, Tackle Charger, Wrestle Tag 106; title: Bull in the Ring, Line Charging, Milling the Man, Bridge Breaker, Bronco Busting 107; title: Pull for Shore, Tug of War, Line Rush, Dodgeball, Keep Away 108; title: Mass Soccer, Swat Tag, Circle Tag, Commando Raid, Clear the Deck, Push Ball 109; title: Circle Jump 110; title: Recommended Film 110; title: Chapter XII. — Relay Exercises and Races 111; title: Relay Exercises 111; title: Organization of Relays 112; title: Aids in Conducting Relays 113; title: Classification of Relays 113; title: Selected List of Relays 113; title: First Aid Relays 115; title: Recommended Film 117; title: Chapter XIII. — Athletic Sports 118; title: Swimming, Boxing, Wrestling, Football 119; title: Touch Football, Baseball 120; title: Softball, Track and Field, Basketball 121; title: Half-Court, Goal-Hi, Volleyball 122; title: Soccer, Speedball, Handball 123; title: Boat Racing 124; title: Recommended Films 124; title: Chapter XIV. — Supplementary Exercises 125; title: I. — Exercises for Strength and Endurance 125; title: II. — Exercises for Suppleness 125; title: III. — Exercises for Balance 128; title: IV. — Exercises for Agility 130; title: V. — Exercises for Speed and Alertness 132; title: VI. — Exercises for Relaxation 133; title: VII. — Hot Baths for Relaxation 133; title: Recommended Film 134; title: Page; title: Chapter XV. — Equipment Exercises 135; title: Apparatus Work 135; title: Rope Climbing 131; title: Rope Skipping 139; title: Weight Lifting 141; title: Medicine Ball Throwing 143; title: Rowing Machine and Pulley Weight Exercises 144; title: Bag Punching 144; title: Training Bags 145; title: Recommended Film 145; title: LIST OF ILLUSTRATIONS; title: Page; title: Chapter II. — Planning and Conducting the Physical Fitness Program 4; title: Figure 1. Illustration of bulletin board chart 6; title: Figure 2. Single elimination tournament (no byes) 8; title: Figure 3. Single elimination tournament (with byes) 8; title: Figure 4. Consolation elimination tournament 8; title: Figure 5. Ladder tournament 9; title: Figure 6. Pyramid tournament 9; title: Chapter III. — Posture 10; title: Figure 1. The erect man — The slouched man 10; title: Figure 2. The erect man — The slouched man 10; title: Figure 3. Illustrations of poor and good posture 11; title: Figure 4. Posture chart 12; title: Exercise I (Deep Breathing) 13; title: Exercise II (Abdominal) 13; title: Exercise III (Abdominal) 14; title: Exercise IV (Deep Breathing) 14; title: Exercise V (Abdominal) 14; title: Exercise VI (Deep Breathing) 14; title: Figure 5. Observable characteristics of poor posture 15; title: Figure 6. Observable characteristics of good posture 15; title: Chapter IV. — The Navy Standard Physical Fitness Test 17; title: Figure 1. Squat-thrusts 18; title: Figure 2. Sit-ups 18; title: Figure 3. Push-ups 19; title: Figure 4. Squat-jumps 19; title: Figure 5. Full-ups 20; title: Chapter V. — Swimming 25; title: Figure 1. Jelly-fish float — shallow water 26; title: Figure 2. Jelly-fish float — deep water — underwater view 26; title: Figure 3. Float on back — underwater view 26; title: Figure 4. Back float — start in shallow water 27; title: Figure 5. Back float — legs up and arms out 27; title: Figure 6. Back float — arms and legs outstretched 27; title: Figure 7. Balanced float — deep water — underwater view 28; title: Figure 8. Vertical float — deep water — underwater view 29; title: Figure 9. Horizontal float — deep water — underwater view 29; title: Figure 10. Treading and sculling — frog kick — underwater view 30; title: Figure 11. Treading and sculling — scissors kick — underwater view 30; title: Figure 12. Treading and sculling — bicycle-pedal kick — underwater view 31; title: Figures 13, 14, 15, 16. Human stroke (land drill series) 32; title: Figures 17, 18, 19, 20. Side stroke (land drill series) 33; title: Figures 21, 22, 23, 24. Elementary back stroke (land drill series) 34; title: Figure 25. Back stroke — legs up — arms recovered 35; title: Figure 26. Back stroke — legs apart — arms out 35; title: Figure 27. Back stoke — glide 35; title: Figures 28, 29, 30, 31. Breast stroke (land drill series) 36; title: Figure 32. Breast stroke — glide — underwater view 36; title: Figure 33. Breast stroke — semivertical — underwater view 37; title: Figure 34. Resting back stroke — underwater view 37; title: Figure 35. Human stroke — underwater view 37; title: Figure 36. Side stroke — glide — underwater view 37; title: Figure 37. High semivertical breast stroke 37; title: Figure 38. Indoor installation for abandoning ship drills 38; title: Figure 39. Outdoor installation for abandoning ship drills 40; title: Figure 40. Jumping from low level with jackets 42; title: Figure 41. Jumping from high levels with jackets 43; title: Figure 42. Abandoning ship drill 45; title: Figure 43. Jumping and descending lines into water 46; title: Figure 44. Jumping into water with rubber life-saving suits 46; title: Figure 45. Life rafts for indoor drill 46; title: Figure 46. Trouser inflation — a satisfactory float 47; title: Figure 47. Grasping waist of trousers for inflation 47; title: Figure 48. Flipping pants for inflation 47; title: Figure 49. Jumping with trousers for Inflation 47; title: Figure 50. Rear approach 48; title: Figure 51. Front surface approach 48; title: Figure 52. Underwater approach — underwater view 49; title: Figure 53. Tired swimmer's approach — underwater view 49; title: Figure 54. Tired swimmer's carry 50; title: Figure 55. Chin pull 50; title: Figure 56. Hair carry 50; title: Figure 57. Collar carry 51; title: Figure 58. Cross chest carry 51; title: Figure 59. Head carry 51; title: Figure 60. Block and carry — underwater view 52; title: Figure 61. Cross chest carry — underwater view 52; title: Figure 62. Head carry — underwater view 52; title: Figure 63. Ring buoy tow 53; title: Figure 64. Tow by inflated trousers 53; title: Figure 65. Plank tow or push 53; title: Figure 66. Plank or debris tow 53; title: Figure 67. Break for front head hold (first method) 53; title: Figure 68. Break for front head hold (second method) 54; title: Figure 69. Break for rear head hold 54; title: Figure 70. Break for double grip on one wrist 55; title: Chapter VI. — Calisthenics 56; title: Figure A. Early morning calisthenics 56; title: Figure B. Push-ups 57; title: Figure C. Deep knee bends 57; title: Figure D. Back stretcher 57; title: Figure I. 1 — Jumping jack 58; title: Figure I. 2 — Windmill 58; title: Figure I. 3 — The 440 58; title: Figure II. 1 — Squat-thrust 59; title: Figure II. 2 — Twist and bend 59; title: Figure II. 3 — Back stretcher 59; title: Figure II. 4 — Body twister 59; title: Figure II. 5 — Back stroke 60; title: Figure II. 6 — Squat-jump 60; title: Figure II. 7 — Stretch-up 61; title: Figure III. 4 — Up oars 61; title: Figure III. 5 — Push-up 61; title: Figure III. 6 — Jump and touch 61; title: Figure III. 7 — Bobber 62; title: Figure III. 8 — Snap and twist 62; title: Figure III. 8a — Side bend 62; title: Figure III. 10 — Back twist 63; title: Figure III. 10a — Explosive punch 63; title: Figure III. 14 — Bend and squat 63; title: Figure III. 15 — Thigh toucher 63; title: Figure III. 16 — Reclining pull-up 64; title: Chapter VII. — Distance and Obstacle Course Running 65; title: Figure 1. Early morning running 65; title: Figure 2. Good form in running 66; title: Figure 3. Obstacle course — cargo nets 66; title: Figure 4. Obstacle course layout 67; title: Figure 5. Obstacle course — cargo nets over the side 67; title: Figure 6. Obstacle course layout 68; title: Figure 7. Obstacle course — horizontal lines 69; title: Figure 8. Obstacle course — escai)e hatch 69; title: Chapter VIII. — Boxing 70; title: Figure A. Mass boxing instruction 70; title: Figure B. Shadow boxing 71; title: Figure 1 (a). Proper alignment of fist 72; title: Figure 1 (b). Front view of fist 72; title: Figure 1 (c). Straight view of fists 72; title: Figure 2 (a). Proper stance or boxing position 73; title: Figure 2 (b). Front view boxing position 73; title: Figure 3. Left jab or straight left to head 74; title: Figure 4. Straight left to body 74; title: Figure 5. Left hook to head 74; title: Figure 6. Left hook to body 74; title: Figure 7. Left uppercut to body 76; title: Figure 8. Straight right to head 76; title: Figure 9. Straight right to body 76; title: Figure 10. Right swing to head 76; title: Figure 11. Right uppercut to body 79; title: Figure 12. Right uppercut to jaw 79; title: Figure 13. Right cross counter 79; title: Figure 14. Blocking straight left to head 79; title: Figure 15. Blocking left hook to head 80; title: Figure 16. Blocking left hook to body 80; title: Figure 17. Blocking straight right to head 80; title: Figure 18. Blocking right to body 80; title: Chapter IX. — Wrestling and Related Activities 83; title: Figure 1. Wrestling holds 83; title: Figure 1 (a). Wrestler's grip — looking down 84; title: Figure 1 (b). Wrestler's grip — looking up 84; title: Figure 1 (c). Referee's hold — standing position 85; title: Figure 1 (d). Front waist or grizzly hold 85; title: Figure 1 (e). Tackling an opponent (leg dive ) 86; title: F gure 1 (f). Arm lock (straight arm) 86; title: Figure 1 (g). Arm lock (rever.se) 86; title: Figure 1 (h). Head and hip lock or cross throw 86; title: Figure 1 (i). Flying mare 87; title: Figure 1 (j). Referee's position on mat 87; title: Figure 1 (k). Hammer lock with half Nelson 87; title: Figure 1 (l). Three-quarter Nelson 88; title: Figure 1 (m). Straight arm 88; title: Figure 1 (n). Hook arm or bar arm scissors 88; title: Figure 1 (o). Ride hold 89; title: Figure 1 (p). Boston crab or leg split 89; title: Figure 2. Wrist pull 89; title: Figure 3. Two-hand chest push 90; title: Figure 4. Back-to-back pull 90; title: Figure 5. Folded-arms shoulder butt 90; title: Figure 6. Single-arm shoulder butt 91; title: Figure 7. Wrist wrestling 91; title: Figure 8. Stick wrestling 91; title: Figure 9. Indian wrestling 92; title: Figure 10. Mounted wrestling (start) 92; title: Figure 11. Mounted wrestling (in action) 93; title: Figure 12. Rough and tumble 93; title: Chapter X. — Tumbling 94; title: Figure 1. Hand-lock grip 94; title: Figure 2. Wrist-lock grip 94; title: Figure 3. Handshake grip 94; title: Figure 4. Thumb-lock grip 94; title: Figure 5. Arm-to-arm grip 94; title: Figure 6. Foot-to-hand grip 94; title: Figure 7. Forward roll 91; title: Figure 8. Squat stand 95; title: Figure 9. Backward roll 95; title: Figure 10. Dive 96; title: Figure 11. Head stand 96; title: Figure 12. Round-off 96; title: Figure 13. Elbow head stand 96; title: Figure 14. Cartwheel 97; title: Figure 15. Hand walk 97; title: Figure 16. Forearm stand 97; title: Figure 17. Forward hand spring 98; title: Figure 18. Snap-up 98; title: Figure 19. Running front somersault 98; title: Figure 20. Bucking bronco 98; title: Figure 21. Back hand spring 99; title: Figure 22. Back somersault 99; title: Figure 23. Leap frog and roll 99; title: Figure 24. Rock or seesaw 100; title: Figure 25. Elephant walk 100; title: Figure 26. Monkey walk 100; title: Figure 27. Ankle pick-up 100; title: Figure 28. Double roll 101; title: Figure 29. Back-to-back and over 101; title: Figure 30. Triple roll and dive 101; title: Figure 31. Hand balance and pull-over 101; title: Figure 32. Knee roll 102; title: Figure 33. Shoulder mount 102; title: Figure 34. Backward roll over feet and hands 102; title: Figure 35. Knee shoulder spring 103; title: Figure 36. Armpit pick-up 103; title: Figure 37. Planche (second method) 103; title: Figure 38. Hand spring from thrower's hips with kick lift 104; title: Figure 39. Back somersault with leg 104; title: Figure 40. The pitch 104; title: Figure 41. Forward somersault with assistance from behind 104; title: Chapter XI. — Group Games 103; title: Figure 1. Charger 106; title: Figure 2. Line charging 106; title: Figure 3. Milling the man 107; title: Figure 4. Bridge breaker 107; title: Figure 5. Bronco busting 108; title: Figure 6. Pull for shore 108; title: Figure 7. Tug of war 109; title: Figure 8. Line rush 109; title: Figure 9. Push ball (start) 110; title: Figure 10. Push ball (in action) 110; title: Chapter XII. — Relay Exercises and Races 111; title: Figure 1. Elephant walk (circle formation) 111; title: Figure 2. Inverted crawl 111; title: Figure 3. Duck waddle (circle formation) 112; title: Figure 4. Tunnel relay 114; title: Figure 5. Wheelbarrow relay 114; title: Figure 6. Single shoulder carry 115; title: Figure 7. Fireman's carry 115; title: Figure 8. Fireman's drag 116; title: Figure 9. Double shoulder carry 116; title: Figure 10. Arm carry 116; title: Figure 11. Saddle back carry 116; title: Figure 12. "Seat" for two-man carry 117; title: Figure 13. Two-man seat carry 117; title: Figure 14. Fireman's carry relay 117; title: Chapter XIII. — Athletic Sports 118; title: Figure 1. Swimming 118; title: Figure 2. Boxing 118; title: Figure 3. Wrestling 119; title: Figure 4. Football 119; title: Figure 5. Touch football (start) 120; title: Figure 6. Baseball 120; title: Figure 7. Touch football (inaction) 120; title: Figure 8. Softball 120; title: Figure 9. Track — sprints 121; title: Figure 10. Track — broad jump 121; title: Figure 11. Track — high jump 121; title: Figure 12. Track — shot-put 121; title: Figure 13. Basketball 122; title: Figure 14. Volleyball 122; title: Figure 15. Soccer 122; title: Figure 16. Handball 123; title: Figure 17. Boat races — oars 123; title: Figure 18. Boat races — start 123; title: Figure 19. Boat races — finish 124; title: Figure 20. Penguin races 124; title: Chapter XIV. — Supplementary Exercises 125; title: Figure II. 1 — Side stretcher 125; title: Figure II. 2 — Lay-out 126; title: Figure II. 3 — Side flex 126; title: Figure II. 4 — Hamstring stretcher 126; title: Figure II. 5 — Forward bends 126; title: Figure II. 6 — Rocker 126; title: Figure II. 7 — Bridge 127; title: Figure II. 8 — Roll back 127; title: Figure II. 9 — Bottoms up 127; title: Figure II. 10 — Pull stretcher 127; title: Figure III. 1 — One-foot balance 128; title: Figure III. 2 — Balance on toes 128; title: Figure III. 3 — Swan lay-out on hands 128; title: Figure III. 4 — Swan lay-out on feet 128; title: Figure III. 5 — Bird lift 129; title: Figure III. 6 — Frog stand 129; title: Figure III. 7 — Hand stand with support 129; title: Figure III. 8 — Head stand 129; title: Figure III. 9 — Sit balance 130; title: Figure IV. 1 — Spring to heels 130; title: Figure IV. 2 — Knee spring 130; title: Figure IV. 3 — Stick jump 130; title: Figure IV. 4 — Russian kick step 131; title: Figure IV. 5 — Stomach roll 131; title: Figure IV. 6 — Leg extension 131; title: Chapter XV. — Equipment Exercises 135; title: Figure 1. Horizontal bar — giant swing 135; title: Figure 2. Horizontal bar — traveling 136; title: Figure 3. Parallel bars — stands 136; title: Figure 4. Stall bars 136; title: Figure 5. Ladders — vertical and horizontal climbing 137; title: Figure 6. Ladders — vertical and diagonal climbing 137; title: Figure 7. Ladders — horizontal traveling 137; title: Figure 8. Side horse 137; title: Figure 9. Long horse 138; title: Figure 10. Rope climbing — without use of feet 138; title: Figure 11. Rope climbing — using feet 139; title: Figure 12. Pole climbing 139; title: Figure 13. Rope skipping 140; title: Figure 14. Arm curl 140; title: Figure 15. Press on back 141; title: Figure 16. Deep knee bend 141; title: Figure 17. Arm press 141; title: Figure 18. Sit-up 142; title: Figure 19. Two-arm snatch 142; title: Figure 20. Rowing motion 142; title: Figure 21. Medicine ball exercises 143; title: Figure 22. Rowing machine exercises 143; title: Figure 23. Pulley weight exercises 144; title: Figure 24. Bag punching 144; title: Figure 25. Training bag punching 144; title: Figure 26. Punching bag (group participation) 145; title: Figure 27. Training bag punching (group participation) 145