1 10 3
MCPFTBCP
3. Comma Command nd Physic Physical al Traini Training ng (PT) Repre Represe senta ntati tive’ ve’s s Focu Focus. s. The CO will assign assign in writi writing ng a Mari Marine ne SNCO SNCO (norm (normall ally y from from the Opera Operatio tions ns and and Traini Training ng Secti Section) on), , as the Comma Command nd PT Repre Represe senta ntati tive. ve. This This Marine Marine will will be the the comm command ander’ er’s s senio senior r repre represen sentat tativ ive e in the admin administ istra ratio tion n of Marin Marine e Corps Corps polic policy y relat related ed to physi physica cal l condi conditio tionin ning, g, testi testing ng and remed remedia ial l progr program ams. s. Of parti particu cular lar empha emphasis sis, , this this Mari Marine ne will will be respo responsi nsibl ble e for: for: a. Cond Conduc uct t of the PFT. PFT. Resp Respon onsi sibl ble e to the CO for for sele select ctio ion n and and trai traini ning ng of PFT monit monitors ors and for for all all matte matters rs relate related d to the the PFT PFT (saf (safety ety, , course course selec selectio tion, n, recording, recording, etc.). b. Body Body Compos Compositi ition on Evaluat Evaluatio ions. ns. To ensure ensure accurac accuracy y in body compo composit sitio ion n evaluations, evaluations, the only personne personnel l authoriz authorized ed to conduct conduct these these measurem measurements ents are the Command Command PT Represe Representat ntative ive and his/her his/her designa designate. te.
1103. 1103. PHYSI PHYSICA CAL L CONDI CONDITI TIONI ONING NG. . The defini definitio tion n of physi physica cal l fitne fitness ss is subject subjectiv ive e to those those defin definin ing g it. it. The The Mari Marine ne Corps Corps conside considers rs physic physical al fitne fitness ss to be the ability ability of a Mari Marine ne to meet meet the the phys physic ical al dema demand nds s of any any comb combat at or duty duty situ situat atio ion n with withou out t undue undue fatig fatigue ue. . To achiev achieve e this this state state of physi physical cal fitne fitness, ss, physi physical cal condi conditio tioni ning ng should should incorpo incorporate rate the componen components ts and princip principles les listed listed below. below. 1. Compo Componen nents ts of Physi Physical cal Condi Conditio tioni ning. ng. To capita capitaliz lize e on those those compo componen nents ts that can benefit benefit conditi conditionin oning g efforts efforts, , the followi following ng categor categories ies of exercis exercises es should should be inclu included ded in both both indiv individu idual al and unit unit PCPs: PCPs: a. Stre Streng ngth th. . Musc Muscul ular ar stre streng ngth th refe refers rs to the the abil abilit ity y of the the musc muscul ular ar syst system em to move move the body throu through gh resis resista tance nce. . Many Many asso associa ciate te stren strengt gth h train trainin ing g with with progr progress essive ive resis resisti tive ve exerc exercise ises s using using weig weights hts and machi machines nes. . Howeve However, r, the abili ability ty of a Marine Marine to effe effecti ctivel vely y handl handle e their their own own body body weigh weight t shoul should d be a prere prerequi quisi site te befor before e integ integra ratin ting g streng strength th train training ing with with machi machines nes into into their their progr program am. . This This can can be accom accompli plishe shed d throu through gh the the Daily Daily 16 Progr Program am descr describe ibed d in parag paragrap raph h 1103. 1103.3a, 3a, and apply applying ing the princ principl iples es list listed ed in parag paragra raph ph 1103. 1103.2. 2. Stren Strengt gth h train trainin ing g can can be broadly broadly separate separated d into two categori categories, es, general general and specific specific. . (1) Genera General l Stren Strengt gth h Trai Trainin ning. g. This This type type of train trainin ing g stren strengt gthen hens s the musc muscul ular ar syst system em by focu focusi sing ng on a full full body body work workou out t for for stre streng ngth th and and size size. . In this this type type of train training ing, , the major major muscl muscle e group groups s are exerc exercise ised d witho without ut a spec specifi ific c task task or funct function ional al goal goal in mind. mind. This This type type of stren strengt gth h train trainin ing g cont contrib ribute utes s to overa overall ll health. (2) Specif Specific ic Stren Strengt gth h Train Trainin ing. g. This This type type of stren strength gth traini training ng is task task spec specif ific ic. . For For exam exampl ple, e, Mari Marine nes s desi desiri ring ng to clim climb b a rope rope bett better er woul would d do rope rope clim climb b train training ing weari wearing ng body body armor armor, , and and focus focus their their stren strength gth train trainin ing g on musc muscles les invol involved ved in rope rope clim climbi bing ng. . A comp compan any y of Mari Marine nes s expe expect ctin ing g to oper operat ate e in hill hilly y terr terrai ain n woul would d focus focus their their stren strengt gth h train trainin ing g prima primari rily ly on lowe lower r body body stren strengt gth. h. b. Endu Endura ranc nce. e. Two Two type types s of endur enduran ance ce cond condit itio ioni ning ng are need needed ed for for a Mari Marine ne to meet meet the physi physical cal deman demands ds of comb combat, at, aerob aerobic ic and and anaer anaerob obic. ic. (1) Aerobi Aerobic c Endur Enduran ance. ce. Aerob Aerobic ic activ activity ity, , meani meaning ng “in “in the the pres presenc ence e of oxyge oxygen,” n,” is categ categor orize ized d by physi physical cal deman demands ds that that are are sub-m sub-max axima imal l (not (not an “all “all out” out” effor effort) t) and invol involve ve activ activit ity y that that is conti continuo nuous us in natur nature e (last (lastin ing g more more than than 3-5 3-5 minut minutes) es). . Two Two exam example ples s are are road road marchi marching ng and long dista distance nce running running. . (2) Anaer Anaerob obic ic Endur Enduranc ance. e. Anaer Anaerob obic ic activ activit ity, y, meani meaning ng “with “withou out t oxyge oxygen, n,” ” is categ categori orized zed by phys physica ical l dema demands nds that that are high high inten intensit sity y and of short shorter er (less (less than than 2-3 minutes minutes) ) durat duration ion. . Exam Example ples s are rope climb climbing ing, , most most forms forms of weig weight ht lifti lifting, ng, and running running short, short, quick quick distanc distances. es. 1-4
DEPARTMENT OF THE NAVY HEADQUARTERS UNITED STATES MARINES CORPS WASHINGTON, DC 20380-0001
MCO P6100.1 P6100.12 2 C 472TP 472TP 10 May 02
MARINE MARINE CORPS CORPS ORDER ORDER P6100.12 P6100.12 From: From: To: To:
Comma Commanda ndant nt of the Marin Marine e Corps Corps Dist Distri ribu buti tion on List List
Subj: Subj:
MARIN MARINE E CORPS CORPS PHYSI PHYSICAL CAL FITNE FITNESS SS TEST TEST AND AND BODY BODY COMPO COMPOSI SITIO TION N PROGR PROGRAM AM MANUA MANUAL L (SHO (SHORT RT TITLE TITLE: : MCPFT MCPFTBC BCP) P)
Ref: Ref:
(a) (a) (b) (c) (d) (e) (f) (g) (h) (i) (j) (k) (l) (m)
Encl Encl: :
(1) (1) LOCA LOCATO TOR R SHEE SHEET T
MARC MARCOR ORMA MAN N MCO P5600 P5600.31 .31G G MCO 5215. 5215.1H 1H MCO P1610 P1610.7E .7E MCO P1080 P1080.40 .40C C DoDI DoDI 1308. 1308.3 3 MCO P1070 P1070.12 .12K K MCO P1900 P1900.16 .16F F MCO P1080 P1080.20 .20M M MCO P1040 P1040.31 .31H H MCO P1400 P1400.32 .32C C MCO 5000. 5000.12D 12D MCO P1400 P1400.31 .31B B
1. Purpo Purpose. se. This This Manual Manual revis revises es the poli policie cies, s, proced procedur ures, es, stand standard ards, s, and implemen implementati tation on for effectiv effective e managem management, ent, operatio operation, n, and maintena maintenance nce of the MCPFTBCP. 2.
Canc Cancel ella lati tion on. .
MCO MCO 6100 6100.3 .3J J and and MCO MCO 6100 6100.1 .10B 0B. .
3. Back Backgr grou ound nd. . Ever Every y Mari Marine ne must must be phys physic ical ally ly fit, fit, rega regard rdle less ss of age, age, grad grade, e, or duty duty assign assignme ment nt per per parag paragra raph ph 2406 2406 of refe referen rence ce (a). (a). The The MCPFT MCPFTBC BCP P Manua Manual l provi provides des the guida guidance nce for COs COs to impl impleme ement nt and and main maintai tain n the requi requirem rement ents s and stand standard ards s withi within n the the Marin Marine e Corps Corps. . 4. Dist Distri ribu buti tion on. . This This Manu Manual al has has been been assi assign gned ed Dist Distri ribu buti tion on Code Code A and and thos those e commands commands concerne concerned d will receive receive updated updated printou printouts ts of their their Individu Individual al Activity Activity T/A for Publicat Publications ions indicati indicating ng Distribu Distribution tion Code A. 5. Summ Summar ary y of Revi Revisi sion on. . This This Manu Manual al comp comple lete tely ly repl replac aces es MCO MCO 6100 6100.3 .3J J and and MCO MCO 6100.10B 6100.10B, , providi providing ng a combined combined MCPFTBCP MCPFTBCP Manual. Manual. 6. Recom Recommen menda datio tion. n. Recom Recomme menda ndati tions ons concern concernin ing g the the MCPF MCPFTBC TBCP P Manu Manual al are are invit invited ed and and will will be subm submit itte ted d to the the CMC CMC (C 472T 472TP) P) via via the the appr approp opri riat ate e chai chain n of comm comman and. d.
DISTRIBU DIST RIBUTION TION STATEMENT STATEMENT A:
Approved Appr oved for publ public ic release; release; dist distribu ribution tion is unli unlimit mited. ed.
MCO P6100.12 P6100.12 10 May 02 7.
Reser Reserve ve Applic Applicabi abili lity. ty.
8.
Certi Certific ficat ation ion. .
This This Manual Manual is applic applicab able le to the the Mari Marine ne Corps Corps Reser Reserve. ve.
Revie Reviewe wed d and appr approve oved d this this date. date.
EDWARD EDWARD HANLON, HANLON, JR. By directio direction n DISTRIBU DISTRIBUTION TION: : Copy Copy to: to:
PCN 1020 10209350 9350400 400 7000 700011 110 0 7230080 7230080 7000144 7000144 8145001 8145001 7230004 7230004
(55) (55) (20) (02) (02) (02)
2
MCO P6100.1 P6100.12 2
LOCATOR LOCATOR SHEET SHEET
Subj: Subj:
MARIN MARINE E CORPS CORPS PHYSI PHYSICA CAL L FITN FITNESS ESS TEST AND BODY COMPO COMPOSIT SITION ION PROGR PROGRAM AM MANU MANUAL AL (SHOR (SHORT T TITL TITLE: E: MCPFT MCPFTBCP BCP) )
Location: Location:
_______________ ______________________ _______________ ________________ _______________ _______________ _____________ _____ (Indi (Indica cate te the the locat locatio ion(s n(s) ) of the the copy( copy(ie ies) s) for for this this Manua Manual. l.) )
ENCLOSUR ENCLOSURE E (1)
MCPFTBCP
RECORD RECORD OF CHANGES CHANGES Log compl complete eted d chang change e actio action n as indic indicate ated. d. _____________________________________________________________________________ Change Date of Dat e Signature of Person Number Change Entered Incorporated Change
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i
MCPFTBCP
CONTENTS
CHAPTER INTRODUCTION 1
PHYSICAL CONDITIONING PROGRAM (PCP)
2
PHYSICAL FITNESS TEST (PFT)
3
BODY COMPOSITION PROGRAM (BCP)
APPENDIX A
GLOS SARY
B
DAILY 16 PROGRAM
C
REMEDIAL PHYSICAL CONDITIONING PROGRAM (RPCP)
D
BODY COMPOSITION PROGRAM (BCP) ASSIGNMENT PROCESS
E
AGE 46 AND OVER RISK FACTOR SCREENING CHECKLIST
F
PHYSICAL FITNESS TEST AND BODY COMPOSITION WORKSHEET
G
PHYSICAL FITNESS TEST SCORING TABLE
H
ALTITUDE COMPENSATION FOR 3.0 MILE PHYSICAL FITNESS TEST RUN CHART CHART
I
HEIGHT/WEIGHT STANDARDS AND BODY FAT PERCENTAGE TABLES
J
PHYSICAL FITNESS TEST ENHANCEMENT TRAINING
K
LIGHT/LIMITED DUTY ASSIGNMENT PROCESS
L
PREGNANCY PHYSICAL FITNESS TEST AND BODY COMPOSITION REQUIREMENTS
iii
MCPFTBCP
INTRODUCTION
0001. 0001. PURPO PURPOSE SE. . To promu promulg lgate ate policy policy and and implem implemen entin ting g instr instruct uctio ions, ns, concern concernin ing g physi physical cal fitne fitness ss and and body body compo composi sitio tion n in the Marin Marine e Corp Corps. s.
0002 0002. .
STAT STATUS US
1. The The poli polici cies es and and proc proced edur ures es in this this Manu Manual al appl apply y to HQMC HQMC staf staff f agen agenci cies es and and COs COs who are autho authoriz rized ed to issue issue direc directiv tives es conce concern rning ing this this progr program. am. 2. The The CMC CMC (C 472T 472TP) P) must must auth author oriz ize e any any devi deviat atio ion n from from the the inst instru ruct ctio ions ns in this this Manual.
0003 0003. . RESP RESPON ONSI SIBI BILI LITY TY. . The The CMC CMC (C 472T 472TP) P) is resp respon onsi sibl ble e for for the the accu accura racy cy, , curre currency ncy, , modi modific ficat ation ion, , and and distr distribu ibutio tion n of this this Manua Manual. l. HQMC HQMC staff staffs s and COs are respo responsi nsible ble for for the the timel timely y entry entry of chang changes es and and the the phys physica ical l main mainten tenan ance ce of copie copies s of this this Manua Manual. l.
0004. 0004.
ALLOW ALLOWAN ANCES CES
1. Subm Submit it requ reques ests ts for for chan change ges s in allo allowa wanc nces es of this this Manu Manual al to the the CMC CMC (C 472T 472TP) P). . Submit Submit request requests s per referen reference ce (b). (b). 2. Reque Request st missi missing ng pages pages by requ requisi isitio tioni ning ng the the basic basic Manua Manual l and and perti pertinen nent t chan changes ges per referenc reference e (b).
0005. 0005.
ORGAN ORGANIZ IZATI ATION ON
1. This This Manu Manual al is orga organi nize zed d into into chap chapte ters rs iden identi tifi fied ed by an Arab Arabic ic nume numera ral l as liste listed d in the the overa overall ll conte contents nts. . 2. Para Paragr grap aph h numb number erin ing g is based based on four four digit digits. s. The The firs first t digi digit t indi indica cate tes s the the chapt chapter; er; the next next digit digit, , the the sect section ion; ; the the final final two two digi digits ts the gener general al major major parag paragrap raph h numb number; er; and the combi combina natio tions ns which which follo follow w the the decima decimal l point point, , the the subpa subparag ragrap raph h numbe number; r; e.g., e.g., 3103. 3103.3a( 3a(2) 2) refe refers rs to chapt chapter er 3, secti section on 1, genera general l major major paragrap paragraph h number number 03, subpara subparagrap graph h 3a(2). 3a(2). 3. Page Pages s are are numb number ered ed in sepa separa rate te seri series es by chap chapte ter r numb number er, , with with the the chap chapte ter r numb number er prec preced edin ing g each each page page numb number er; ; e.g. e.g., , the the four fourth th page page of chap chapte ter r 2 is show shown n as 2-4. 4. A glos glossa sary ry of term terms s is prov provid ided ed in appe append ndix ix A to assi assist st user users s with with defi defini niti tion ons s of the the numer numerou ous s terms terms and acron acronym yms s throu through ghout out this this Manua Manual. l.
0006 0006. . CHAN CHANGE GES. S. Prin Printe ted d chan change ges s are are post posted ed per refe refere renc nce e (c). (c). Inte Interf rfil ile e chan change ges s in the the basic basic Manua Manual l in conse consecut cutiv ive e order order and compl complete ete the the Recor Record d of Chang Changes es page. page.
v
MCPFTBCP
CHAPTE CHAPTER R 1 PHYSICA PHYSICAL L CONDITI CONDITIONIN ONING G PROGRAM PROGRAM (PCP) (PCP)
PARAGRAPH
P AGE
SCOPE . . . . . . . . . . . . . . . . . . . . . .
1100
1 -3
RESPONSIBILITY
. . . . . . . . . . . . . . . . .
1101
1 -3
. . . . . . . . . . . . . . . . . . .
1102
1 -3
PHYSICAL CONDITIONING . . . . . . . . . . . . . .
1103
1-4
MARINE CORPS PCP REQUIREMENTS . . . . . . . . . .
1104
1 -7
CO’s ACTION . . . . . . . . . . . . . . . . . . .
1105
1 -7
OBJECTIVES
1-1
MCPFTBCP
CHAPTE CHAPTER R 1 PHYSICA PHYSICAL L CONDITI CONDITIONIN ONING G PROGRAM PROGRAM (PCP) (PCP)
1100 1100. . SCOP SCOPE. E. Ever Every y Mari Marine ne must must be phys physic ical ally ly fit, fit, rega regard rdle less ss of age, age, grad grade, e, or duty duty assign assignme ment. nt. Fitne Fitness ss is esse essenti ntial al to the day-t day-to-d o-day ay effec effecti tiven venes ess s and and comb combat at readi readines ness s of the Marin Marine e Corp Corps. s. Furth Furtherm ermor ore, e, physi physical cal fitne fitness ss is an indis indispen pensa sable ble aspec aspect t of lead leaders ershi hip. p. The habit habits s of selfself-dis disci cipli pline ne requi require red d to gain gain and maint maintain ain a high high leve level l of phys physic ical al fitn fitnes ess s are are inhe inhere rent nt to the the Mari Marine ne Corp Corps s way way of life life and and must must be a part part of the the char charac acte ter r of ever every y Mari Marine ne. . Mari Marine nes s who who are are not not phys physic ical ally ly fit fit can can be a detr detrim imen ent t to the the read readin ines ess s and and comb combat at effi effici cien ency cy of thei their r unit unit. . Accor Accordin dingly gly, , every every Marine Marine will will engag engage e in an effec effecti tive ve PCP PCP on a conti continu nuing ing and progressive progressive basis.
1101. 1101. RESPO RESPONS NSIBI IBILI LITY. TY. In order order to mainta maintain in contin continuit uity y of standa standards rds, , the proce procedur dures es in this this Manual Manual will will be used used for for deve develop loping ing and and admin adminis ister terin ing g the the COs COs conditio conditioning ning, , testing, testing, and remedial remedial programs programs, , and to clarify clarify Body Body Composi Composition tion Progr Program am (BCP) (BCP) polic policies ies (former (formerly ly known known as the Weight Weight Contr Control ol Prog Program ram). ). It is the respo responsi nsibil bilit ity y of COs to provi provide de a fair fair evalu evaluat ation ion of Marin Marines’ es’ physi physica cal l fitne fitness ss and and body body compos composit ition ion throu through gh the the proc procedu edures res outli outline ned d in this this Manua Manual. l. When When neces necessa sary, ry, an Appropri Appropriate ately ly Credenti Credentiale aled d Health Health Care Provider Provider (ACHCP), (ACHCP), which which will will be referred referred to thro throug ugho hout ut this this Manu Manual al as a Medi Medica cal l Offi Office cer, r, or "MO" "MO", , will will be requ requir ired ed to condu conduct ct a thor thoroug ough h physic physical al evalu evaluati ation; on; an ACHC ACHCP P is defi defined ned in the the Gloss Glossar ary, y, appe append ndix ix A of this this Manu Manual al. . This This eval evalua uati tion on will will incl includ ude e at a mini minimu mum, m, a Body Body Compo Composit sition ion Evalu Evaluat ation ion and a dete determi rminat natio ion n of wheth whether er or not not the the weigh weight t and and body body fat gain gain is due due to an under underlyi lying ng cause cause or assoc associat iated ed disea disease se. .
1102. 1102.
OBJEC OBJECTI TIVES VES
1. Over Overal all l Prog Progra ram m Focu Focus. s. The The Unit Unit’s ’s PCP PCP shou should ld focu focus s on comb combat at cond condit itio ioni ning ng, , healt health, h, fitne fitness, ss, and and unit unit cohes cohesio ion n rathe rather r than than prepar preparat ation ion exclu exclusiv sivel ely y for for the the semisemi-ann annual ual Physi Physica cal l Fitne Fitness ss Test Test (PFT) (PFT). . The Progr Program am shoul should d refl reflect ect the follo followin wing g objectives: a. To cont contri ribu bute te to the the heal health th and and well well-b -bei eing ng of ever every y Mari Marine ne thro throug ugh h regu regula lar r exercise exercise, , fitness fitness testing, testing, and health health educati education. on. b. To devel develop op Marine Marines s who are physi physica cally lly capable capable of perfo perform rming ing their their dutie duties s in garri garrison son and in comba combat. t. c. To deve develo lop p in Mari Marine nes s a rese reserv rve e leve level l of phys physic ical al fitn fitnes ess s and and endu endura ranc nce e that that will will enha enhance nce their their chan chances ces of succe success ss in a comba combat t situa situatio tion. n. d. To provi provide de a mediu medium m for devel developi oping ng the the indivi individu dual al Marin Marine' e's s selfself-co confi nfide dence nce and desir desire e to excel excel, , there thereby by enha enhanci ncing ng the the unit unit’s ’s overa overall ll disci discipl pline ine, , morale morale, , espri esprit t de corp corps, s, and and comba combat t readi readines ness. s. 2. CO’s CO’s Focus Focus. . COs COs shou should ld striv strive e to achie achieve ve the prima primary ry objec objecti tive ve of comb combat at readi readines ness s by empha emphasiz sizin ing g comba combat t condi conditio tioni ning ng at the the unit unit level level. . The CO shoul should d ensur ensure e this this objec objecti tive ve is refle reflect cted ed in the the train training ing plans plans and and sche schedul dules es, , affor affordi ding ng the indiv individu idual al Mari Marine ne an oppor opportu tunit nity y to achie achieve ve a compe competen tent t level level of comba combat t fitness.
1-3
