MCO P6100.12 MARINE CORPS PHYSICAL FITNESS TEST AND BODY COMPOSITION PROGRAM MANUAL (MCPFTBCPM)
Signed 10 May 02 EDWARD HANLON, JR. By direction
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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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
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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.
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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
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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.
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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
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1 103
c. Mobil Mobility ity. . Mobili Mobility ty conditi condition oning ing is geare geared d towar towards ds improv improving ing quali quality ty of movem movement ent. . Quali Quality ty of movem movement ent depend depends s on the followi following ng: : (1) (2) (3) (4) (5) (6) (7)
Posture Posture Balance Balance and stabili stability ty Agility Agility Coordination Coordination Power Power Speed Speed Flexibility Flexibility
2. Princ Principl iples es of Physica Physical l Condi Conditio tioni ning. ng. There There are are seve several ral differe different nt princip principle les s to consider consider when developi developing ng an effectiv effective e PCP: PCP: a. Progr Progress essio ion. n. Condi Conditio tioni ning ng progr program ams s must must incor incorpo porat rate e a syste systema matic tic means means to increase increase training training load. load. b. Regul Regulari arity ty. . To realize realize a condi conditi tioni oning ng effect, effect, train training ing progr programs ams must must condu conduct ct physi physical cal condi conditio tioni ning ng sessi session ons s at least least 3-5 3-5 time times s per per week. week. c. Over Overlo load ad. . Only Only when when the the vari variou ous s syst system ems s of the body body are are over overlo load aded ed will will they they become become able able to handl handle e great greater er load. load. d. Vari Variet ety. y. Vary Varyin ing g a prog progra ram m from from time time to time time main mainta tain ins s inte intere rest st and prevents staleness. staleness. e. Recov Recovery ery. . Essent Essentia ial l for for allowi allowing ng the systems systems overl overload oaded ed during during conditio conditioning ning to adapt adapt and become become stronger stronger. . f. Balan Balance. ce. Balan Balanced ced condi conditio tioni ning ng progra programs ms ensure ensure all the compon component ents s of physical physical fitness fitness conditio conditionin ning g (streng (strength, th, enduranc endurance, e, and mobility mobility) ) are properly properly addressed. g. Speci Specific ficit ity. y. Condi Conditio tioni ning ng that is speci specifi fic c in nature nature yields yields specifi specific c gains gains. . For exampl example, e, stati station onary ary bike riding riding is of littl little e valu value e in impr improvi oving ng running. 3. Spec Specif ific ic PCPs. PCPs. Unit Units s that that stri strive ve to augme augment nt thei their r PCP PCP shou should ld use use inno innova vati tive ve combi combinat nation ions s of the the types types of exer exercis cise e defi defined ned below below: : a. Dail Daily y 16 Progr Program am. . The The Dail Daily y 16 Progr Program am is a comp compre rehe hens nsiv ive e seri series es of warm warmup, condi conditio tioni ning, ng, and coolcool-dow down n exerc exercise ises s repla replacin cing g the the former former Daily Daily 7 Progr Program am. . This This all-en all-enco compa mpass ssing ing progr program am can can be incor incorpor porat ated ed into into any unit unit aerob aerobic ic or anaer anaerobi obic c cond conditi ition oning ing sessi session, on, or can can be used used as a cond conditi itioni oning ng sessi session on in of itse itself lf. . Appe Append ndix ix B cont contai ains ns the the Dail Daily y 16 Prog Progra ram m in deta detail il. . (1) Warmu Warmup p Exerci Exercise ses. s. The Daily Daily 16 warmwarm-up up exer exercis cises es facil facilit itate ate gradu gradual al distr distribu ibutio tion n of blood blood flow flow to the the muscl muscles es, , prep prepari aring ng both both the the cardi cardiov ovasc ascul ular ar and and musculos musculoskele keletal tal systems systems for the exercise exercise session, session, by effecti effectively vely targetin targeting g both both the uppe upper r and and lowe lower r body body. . The The incr increa ease sed d bloo blood d flow flow to the the musc muscle les s prod produc uces es a warm warmin ing g effec effect, t, incre increasi asing ng the elast elastici icity ty of the muscl muscles es and and conne connect ctive ive tissu tissue, e, which which is believed believed to reduce reduce injury. injury. (2) Condi Conditi tioni oning ng Exerc Exercis ises. es. The Daily Daily 16 condi conditio tioni ning ng exerc exercis ises es provi provide de a total total body body workout workout through through the proper proper executi execution on of traditio traditional nal calisth calisthenic enics. s. Cond Condit itio ioni ning ng exer exerci cise ses s can can be used used as a work workou out t sess sessio ion n in and and of itse itself lf, , or to augme augment nt the main main fitne fitness ss event event (e.g. (e.g., , squa squad d abili ability ty run run or obsta obstacle cle cours course). e).
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1 10 4
MCPFTBCP
(3) Cool-d Cool-down own Exerci Exercises ses. . The The Dail Daily y 16 cool cool-do -down wn exerc exercis ises es (whic (which h are basic basicall ally y the the same same as the warmwarm-up up exerc exercis ises) es) allow allow the body body to gradu gradual ally ly retur return n to the pre-exer pre-exercise cise state. state. b. Occup Occupati ation onal al Condi Conditi tioni oning. ng. This This condi conditio tioni ning ng is compr compris ised ed of general general physical physical conditio conditioning ning exercise exercises s that will develop develop and maintain maintain strengt strength, h, enduranc endurance, e, and the physi physical cal skills skills nece necessa ssary ry to susta sustain in a Marine Marine during during comb combat. at. Good Good exam example ples s of occupati occupationa onal l conditi conditionin oning g that that prepare prepares s Marines Marines to successf successfull ully y handle handle the demands demands of their their particul particular ar MOS/bill MOS/billet et are Physica Physical l Readine Readiness ss Trainin Training g (PRT), (PRT), progress progressive ive load-be load-bearin aring g marches marches, , martial martial arts training training, , dry net training training, , Militar Military y Operatio Operation n in Urban Urban Terrain Terrain (MOUT) (MOUT) trainin training, g, combat combat water water surviva survival l trainin training, g, obstacle obstacle course, course, and confide confidence nce course. course. c. Compe Competit titiv ive e Condi Conditi tioni oning ng. . Compe Competi titiv tive e cond conditi ition oning ing activ activiti ities es consi consist st of teams teams or indiv individu idual als s compe competi ting ng again against st an oppon opponent ent to win. win. This This inclu includes des a combi combinat nation ion of spor sports ts and milit militar ary y skill skills s desig designed ned to foste foster r the the unit' unit's s comba combat t readi readines ness, s, compe competi titiv tive e spiri spirit, t, and and espri esprit t de corps corps. . Some Some good good examp example les s are are speed speedmarches marches reaction reaction courses, courses, oriente orienteerin ering, g, water-c water-can an re-suppl re-supply y relays, relays, and stretch stretcher er or firem fireman an carry carry relay relays. s. d. Remed Remedial ial Physi Physical cal Condi Conditi tioni oning ng Progra Program m (RPCP) (RPCP). . All Marin Marines es who fail the PFT, PFT, demons demonstr trate ate poor poor physi physical cal perfo performa rmanc nce e in MOS-r MOS-rela elate ted d skill skills, s, or who are assi assign gned ed to the the BCP BCP will will be assi assign gned ed to a RPCP RPCP. . Reme Remedi dial al phys physic ical al cond condit itio ioni ning ng is a proce process ss by which which Marine Marines s are condi conditio tione ned d in a progr progres essiv sive e manne manner r to meet meet presc prescrib ribed ed stand standar ards. ds. The goal goal is to prov provide ide chall challeng engin ing g condi conditi tioni oning ng sessi session ons, s, using using the spectru spectrum m of aerobic aerobic conditi conditionin oning, g, resista resistance nce conditio conditioning ning, , and other other relat related ed exerc exercise ises s that that will will affor afford d the the Marin Marines es an oppor opportun tunit ity y to rebui rebuild ld thems themselv elves es after after a weigh weight t and and body body fat fat incre increase ase, , inju injury/ ry/il illne lness, ss, pregn pregnanc ancy, y, or a period period that that lacke lacked d a struc structur tured ed fitne fitness ss progr program. am. The The philo philosop sophy hy of remedi remedial al condi conditio tionin ning g is not punit punitive ive in natur nature, e, but but is inten intended ded to enco encoura urage ge impro improve vemen ment t in overa overall ll fitne fitness ss or to suppl supplem ement ent a BCP. BCP. Compr Compreh ehens ensiv ive e guida guidanc nce e for for the the develo developm pment ent of a comma command nd direc directed ted RPCP RPCP is conta containe ined d in parag paragra raph ph 2400 2400 and and appen appendi dix x C of this this Manua Manual. l. e. Alte Altern rnat ate e Aero Aerobi bic c Cond Condit itio ioni ning ng. . In case cases s of lowe lower r limb limb inju injury ry or rela relate ted d medic medical al condi conditio tions ns that that prev prevent ent runni running ng or hiki hiking, ng, Marin Marines es may may opt opt to perfor perform m other other low impact impact activit activities ies to supplem supplement ent the require requirement ment for cardiova cardiovascul scular ar conditio conditioning ning. . Swimmin Swimming, g, deep deep water water running, running, cycling, cycling, cross-coun cross-country try skiing, skiing, stair stair stepp stepping ing, , and and rowin rowing g are are excel excelle lent nt examp example les s of low impac impact, t, endur enduranc ance e exerc exercise ises s that that provi provide de good good augme augmenta ntati tion on or subs substit tituti ution on for runni running ng or hiki hiking ng regim regimens ens. . For For examp example, le, the advan advantag tages es of swimm swimming ing inclu include de the the use use of all major major muscl muscle e group groups s durin during g exerc exercis ise, e, reduc reducing ing lower lower body body stres stress s due due to parti partial al body body weigh weight t being being supp suppor orte ted d by the the wate water, r, and and the the abse absenc nce e of impa impact ct on bone bones s and and join joints ts. . Addit Addition ionall ally, y, the body’ body’s s posit positio ion n in the water water increa increase ses s the the effici efficien ency cy of the the circu circulat lation ion back to the the hear heart t durin during g exerc exercise ise. . Altho Althoug ugh h thes these e types types of aerob aerobic ic conditio conditioning ning alternat alternatives ives may not improve improve overall overall running running ability ability (e.g., (e.g., speed speed and endur enduranc ance), e), it can can enhanc enhance e a curr current ent runni running ng or hikin hiking g regim regimen, en, while while minimi minimizi zing ng related injuries. injuries.
1104. 1104. 1.
MARIN MARINE E CORPS CORPS PCP REQU REQUIRE IREME MENTS NTS
Indiv Individu idual al Requir Requirem ement ents. s.
The The PCP require requires s every every Marine Marine to:
a. Part Partic icip ipat ate e in a mini minimu mum m of 3 hour hours s of phys physic ical al fitn fitnes ess s cond condit itio ioni ning ng per per week; week; 5 hours hours is encou encourag raged ed if the the unit’ unit’s s opera operatio tion n temp tempo o can can accom accommo modat date e such such a program.
1-6
b.
Be teste tested d semisemi-ann annua ually lly - PFT. PFT. (Rese (Reserv rves es teste tested d annual annually ly.) .)
c.
Obta Obtain in a mini minimu mum m 3rd 3rd Clas Class s scor score e on all all semi semi-a -ann nnua ual l PFTs PFTs. .
MCPFTBCP
1 105
1105. 1105. CO's CO's ACTION ACTIONS. S. The PCP must provid provide e oppor opportu tunit nitie ies s for for deve develop lopme ment nt throug through h super supervis vised ed indiv individ idual ual or group group effor effort, t, and and sust sustain ained ed by commo common n sense sense leade leadersh rship ip at all all unit unit leve levels ls. . In orde order r to deve develo lop p and and main mainta tain in the the desi desire red d leve level l of fitn fitnes ess, s, COs will: will: 1. Sche Schedu dule le a mini minimu mum m of 3 hour hours s per per week week of mand mandat ator ory y indi indivi vidu dual al or grou group p physi physical cal condi conditio tioni ning ng sessi sessions ons. . COs are encou encourag raged ed to use norma normal l work working ing hours hours to satis satisfy fy this this train training ing requi requirem remen ent. t. It is recom recommen mended ded that that each each condi conditio tioni ning ng sess sessio ion n be a mini minimu mum m of 60 minu minute tes s in dura durati tion on. . 2. Estab Establis lish, h, impl impleme ement, nt, and maint maintai ain n the the PCP PCP requir requirem ement ents s as state stated d in this this Manual. 3. Ensur Ensure e all all Mari Marines nes parti particip cipat ate e in exer exercis cises es or activ activiti ities es comme commens nsura urate te with with their their medical medical qualific qualificatio ations ns and limitati limitations. ons. 4. Ensu Ensure re prop proper er admi admini nist stra rati tion on and and trac tracki king ng for for all all Mari Marine nes s in a ligh light t and and limited limited duty status status (e.g., (e.g., Morning Morning Reports Reports). ). 5. Ensu Ensure re the the unit unit’s ’s PCP PCP is not not cons constr truc ucte ted d and and impl implem emen ente ted d sole solely ly to prep prepar are e for for a PFT, PFT, but but that that it emphas emphasiz izes es physi physica cal l condi conditi tioni oning ng for for comba combat. t. This This distin distinct ction ion shoul should d be refl reflect ected ed in the unit unit train training ing sched schedule ules. s. 6. Condu Conduct ct a semisemi-ann annual ual PFT for for all all Mari Marines nes per the instru instructi ction ons s conta contain ined ed in chapt chapter er 2 of this this Manua Manual. l. 7. Plac Place e and and trac track k all all Mari Marine nes s who who fail fail the the PFT PFT on a RPCP RPCP per per the the guid guidan ance ce set set forth forth in parag paragrap raph h 2400 2400 and and appen appendix dix C. 8. Imme Immedi diat atel ely y proc proces ess s Mari Marine nes s for for a BCP BCP assi assign gnme ment nt when when iden identi tifi fied ed as not not in adher adherenc ence e with with weig weight ht and body body fat fat stand standar ards ds and and do not not meet meet Physic Physical al Perfor Performa mance nce Evaluation Evaluation criteria. criteria. 9. Plac Place e and and trac track k all all Mari Marine nes s assi assign gned ed to a BCP BCP on a RPCP RPCP for for the the dura durati tion on of their their 6-month 6-month BCP assignme assignment. nt. 10. 10. Empl Employ oy Semp Semper er Fit Fit reso resour urce ces s to assi assist st in the the exec execut utio ion n of the the PCP, PCP, RPCP RPCP, , and and BCP. BCP. Sempe Semper r Fit Fitne Fitness ss Cente Centers rs staffe staffed d by quali qualifi fied ed profe profess ssion ionals als, , and the Sempe Semper r Fit websi website te (www.usmc-mccs.org www.usmc-mccs.org) ) provi provide de exper expert t guid guidanc ance e in the areas areas liste listed d below below. . The fitne fitness ss cente centers rs, , avail availab able le at most most major major Marin Marine e Corp Corps s insta install llati ation ons, s, can provide provide the followi following ng services services: : a.
Fitness Fitness assessmen assessments ts and exercise exercise prescriptio prescriptions* ns*; ;
b.
Exerc Exercise ise orie orienta ntati tion; on;
c.
Group Group exer exercis cise e oppo opportu rtuni nitie ties; s;
d.
Instr Instruct uctio ional nal skill skill deve develop lopmen ment; t; and
e.
Healt Health h promo promoti tion on progra programs. ms.
*Note *Note: : Perso Personal nal fitne fitness ss asses assessm sment ents s condu conducte cted d by Sempe Semper r Fit Fit pers personn onnel el (e.g. (e.g., , body body fat testi testing) ng), , while while valua valuabl ble, e, will will not not be consi consider dered ed offic officia ial l for for BCP BCP testin testing. g. 11. Ensure Ensure timely timely and accurat accurate e repor reportin ting g of PFT PFT resul results ts and and BCP BCP assig assignme nments nts on fitne fitness ss repor reports ts per per refer referen ence ce (d), (d), and and that that corre correct ct Unit Unit Diary Diary and and SRB SRB entri entries es are made, made, as appro appropri priat ate, e, per refer referen ences ces (e) and (f). (f). 12. 12.
Ensu Ensure re the the Comm Comman and d reta retain ins s all all comp comple lete ted d PFT/ PFT/BC BCP P file files s for for one one year year. . 1-7
MCPFTBCP
CHAPTE CHAPTER R 2 PHYSICA PHYSICAL L FITNESS FITNESS TEST (PFT) (PFT)
PARAGRAPH GENERAL INFORMATION . . . . . . . . . . . . . . . .
SECTI SECTION ON 1: CONDUCT OF THE PFT
200 0
P AGE 2 -3
TESTI TESTING NG PROCEDU PROCEDURE RES S
. . . . . . . . . . . . . . . .
2100
2 -5
210 1
2 -6
2200
2 -9
. . . . . . . . . . . . . . .
220 1
2 -10
PARTIAL PH PHYSICAL FI FITNESS TE TEST (P (PPFT) . . . . . . . .
2202
2 -10
ADMINISTRATIVE P PR ROCEDURES
220 3
2-10
EXECUTION OF THE PFT . .
. . . . . . . . . . . . .
SECTI SECTION ON 2: 2: PFT STANDARDS
STAND STANDAR ARDS DS
. . . . . . . . . . . . . . . . . . .
ALTITUDE 3 3. .0 M MI ILE R RU UN
. . . . . . . . . . . . .
SECTI SECTION ON 3:
MEDIC MEDICAL AL CONSI CONSIDER DERAT ATION IONS S
SCOPE . . . . . . . . . . . . . . . . . . . . . . .
230 0
2-15
MEB . . . . . . . . . . . . . . . . . . . . . . . .
230 1
2 -15
PEB. . . . . . . . . . . . . . . .
. . . . . . . .
230 2
2-17
BODY COMPOSITION STANDARDS AND LIGHT OR TLD . . . .
230 3
2-18
REENLISTMENT/PROMOTION
. . . . . . . . . . . . . .
230 4
2 -18
. . . . . . . . . . . . . . .
2305
2 -18
. . . . . . . . . . . .
2306
2 -19
AGE 46 AN AND OV OVER RI RISK FA FACTOR SCREENING . . . . . . .
2307
2 -20
PREGNANCY/POSTPARTUM
MEDICAL WAIVERS/EXEMPTIONS
2-1
MCPFTBCP
SECTI SECTION ON 4:
REMED REMEDIA IAL L PROC PROCEDU EDURES RES
PARAGRAPH RPCP . . . . . . . . . . . . . . . . . . . . .
2400
P AGE 2-21
TABLES 2-1
MINIMUM ACCEPTABLE PERFORMANCE REQUIREMENTS FOR PFT/PPF PFT/PPFT T EVENTS EVENTS
2-9
2-2
MINIMUM PFT CLASSIFICATION SCORES
2-9
2-3
ADMINISTRATIVE ACTIONS
2-13
2-2
MCPFTBCP
CHAPTE CHAPTER R 2 PHYSICA PHYSICAL L FITNESS FITNESS TEST (PFT) (PFT)
2000. 2000.
GENER GENERAL AL INFORM INFORMAT ATION ION
1. Purp Purpos ose. e. Whil While e unit units s are are resp respon onsi sibl ble e for for test testin ing g thei their r Mari Marine nes s for for comb combat at fitne fitness ss and readi readine ness ss as it perta pertains ins to their their unit’ unit’s s missi mission on, , the the PFT PFT provid provides es an instr instrume ument nt that that measu measure res s the the coll collect ective ive level level of physi physica cal l fitne fitness ss Mari Marine ne Corps Corps wide. wide. It is a meas measure uremen ment t of gener general al fitn fitness ess vice combat combat readi readine ness ss and and unit/ unit/MO MOS S capab capabili ility. ty. The PFT consis consists ts of three three events events: : male male Marine Marines s will will perform perform deaddead-han hang g pullpull-ups ups, , abdo abdomin minal al crunc crunche hes, s, and and a 3.0 mile mile run; run; and femal female e Mari Marines nes will will compl complete ete the the flex flexed ed-a -arm rm hang hang, , abdo abdomi mina nal l crun crunch ches es, , and and a 3.0 3.0 mile mile run. run. Thes These e even events ts are are desig designed ned to test test the the stren strengt gth h and and stami stamina na of the the upper upper body, body, mids midsect ectio ion, n, and lower lower body, body, as well well as the the effic efficie iency ncy of the the cardi cardiov ovasc ascul ular ar syste system. m. 2. Perso Personne nnel l to be Teste Tested. d. Units Units will will admin administ ister er the PFT semi-a semi-annu nnual ally ly (calen (calendar dar year) year) for for scor score e to all activ active e duty duty Marin Marines es, , regar regardl dless ess of age, age, gende gender, r, grade grade, , or duty assignment. assignment. a. PFT PFT Not Not Requ Requir ired ed. . The The cond condit itio ion n when when a Mari Marine ne will will not not be requ requir ired ed to conduct conduct a semi-an semi-annual nual PFT: (1) (1) Pers Person onne nel l on duty duty in a comb combat at zone zone; ; the the semi semi-a -ann nnua ual l PFT PFT may may be waiv waived ed until until their their retur return n from from the the comba combat t zone. zone. (2) Pregn Pregnan ant t Marin Marines es medi medical cally ly waive waived d from from takin taking g a PFT. PFT. (3) Marin Marines es in a light light duty duty or limit limited ed duty duty stat status, us, restr restrict ictin ing g them them from from parti particip cipati ating ng in the the PFT PFT or Parti Partial al PFT (PPFT) (PPFT). . (Appr (Approp opria riate te docum documen entat tatio ion n by a Medic Medical al Offic Officer er (MO), (MO), that that assig assigns ns light light duty duty or direc directs ts a Medic Medical al Evalu Evaluat ation ion Board Board (MEB) (MEB) action, action, is mandator mandatory.) y.) (4) Marin Marines es await awaitin ing g sepa separat ration ion based based on a Physi Physical cal Evalu Evaluati ation on Board Board (PEB) (PEB). . Referenc Reference e paragra paragraph ph 2302 2302 for further further details. details. b.
PFT Requir Requireme ement nt for for End of Activ Active e Servi Service ce (EAS) (EAS)/Re /Reti tirem remen ent t
(1) Marin Marines es are are requ require ired d to take take the PFT PFT durin during g the semisemi-ann annua ual l perio period d prec preced edin ing g thei their r EAS EAS or reti retire reme ment nt date date, , unle unless ss dire direct cted ed by thei their r CO. CO. This This date date is not the date date that that termi terminal nal leave leave begins begins. . For For exam exampl ple, e, a Mari Marine ne whos whose e EAS EAS or reti retire reme ment nt date date is Sept Septem embe ber, r, but but is comme commenci ncing ng termi termina nal l leave leave in June June, , will will be requ require ired d to take take the semisemi-ann annua ual l PFT PFT for for the the Janu Januar aryy-Ju June ne peri period od. . This This Mari Marine ne is not not requ requir ired ed to take take the the semi semiannua annual l PFT PFT for for the the July-D July-Dec ecemb ember er period period. . (2) Retir Retirem ement ent/EA /EAS S Final Final Physic Physical al Exami Examinat nation ion. . Comple Completi tion on of the requi required red final final physi physica cal l exam examina inatio tion, n, regar regardle dless ss of when when it is compl complet eted, ed, does does not exemp exempt t a Mari Marine ne from from taki taking ng the the PFT. PFT. A Mari Marine ne, , who who elec elects ts to comp comple lete te thei their r fina final l phys physic ical al exami examinat nation ion 7-12 7-12 month months s prio prior r to EAS or retir retirem ement ent, , will will still still be requ require ired d to take take the semisemi-ann annua ual l PFT PFT for for that that peri period. od. For For exam exampl ple, e, a Mari Marine ne who who comp comple lete tes s the the fina final l phys physic ical al in Marc March, h, but but does does not not EAS or retir retire e until until Octob October er, , will will still still be requ require ired d to take take the semisemi-ann annua ual l PFT PFT for the JanuaryJanuary-Jun June e period. period.
2-3
MCPFTBCP
c. Selec Selected ted Marin Marine e Corp Corps s Reser Reserve ve (SMCR) (SMCR). . Rese Reserve rve Marin Marines es are requir required ed to cond conduc uct t an annu annual al PFT PFT for for scor score. e. Rese Reserv rve e Mari Marine nes s on Acti Active ve Duty Duty Spec Specia ial l Work Work (ADS (ADSW) W) orde orders rs for for 30 days days or more more, , can can cond conduc uct t thei their r annu annual al PFT PFT with with that that unit unit. . All score scores s are are good good for for 2 years years (for (for cutti cutting ng score score purpo purposes ses only) only), , if traini training ng does does not permit permit testing testing. .
2-4
MCPFTBCP
CHAPTE CHAPTER R 2 PHYSICA PHYSICAL L FITNESS FITNESS TEST (PFT) (PFT) SECTI SECTION ON 1:
2100 2100. .
TESTI TESTING NG PROCEDU PROCEDURE RES S
COND CONDUC UCT T OF THE THE PFT PFT
1. Unif Unifor orm. m. The The auth author oriz ized ed unifo uniform rm for the semi semi-a -ann nnua ual l PFT PFT is the USMC USMC estab establis lished hed green green-o -on-g n-gree reen n T-shi T-shirt rt and and short shorts, s, socks, socks, and and runni running ng shoe shoes. s. The green green-on -on-gr -gree een n swea sweat t suit suit may may be used in winter winter clima climate tes. s. Glove Gloves s may may be worn. worn. Subst Substitu itutio tions ns of the the afore aforeme menti ntion oned ed unifo uniform rm are are at the discr discreti etion on of the CO. 2. Sequ Sequen ence ce of Even Events ts. . The The sequ sequen ence ce of PFT PFT of the the CO. CO. All All PFT PFT even events ts will will be cond conduc ucte ted d hour hours s in dura durati tion on. . Move Moveme ment nt of Mari Marine nes s from from adequ adequate ate time time to recov recover, er, stret stretch ch, , and and drink drink 3. Rest Restri rict ctio ion n of perfo performa rmance nce of any any examp example, le, a comma command nd executin executing g pull-up pull-ups s
even events ts will will be left left to the discr discret etio ion n in a sing single le sess sessio ion, n, not not to exce exceed ed 2 one one even event t to the the next next shou should ld allo allow w water water. .
Event Events. s. The The comm comman and d will will not not impo impose se restr restric icti tion ons s on the the event event other other than those those speci specific ficall ally y state stated d in this this Manual Manual. . For will will not not manda mandate te that that Marin Marines es must must use use the the overh overhan and d grip grip when when or flexed-a flexed-arm rm hang. hang.
4. Monit Monitori oring ng. . The The Comma Command nd Phys Physica ical l Trai Trainin ning g (PT) (PT) Repr Represe esenta ntati tive ve will will monit monitor or the the PFT and maint maintain ain the PFT PFT and and Body Body Compo Composi sitio tion n Works Workshee heets ts. . Marin Marines es will will be kept kept advi advise sed d of thei their r prog progre ress ss as they they are are perf perfor ormi ming ng each each even event. t. The The Comm Comman and d PT Repre Represen sentat tativ ive e or desig designat nate e will will call call out out each each repeti repetiti tion on for for the the pull pull-up -ups, s, and and timetime-pas passed sed (in (in inter interva vals) ls) for the the flexe flexedd-arm arm hang hang and abdom abdomina inal l crunc crunch. h. The Comma Command nd PT Repre Represe senta ntati tive ve (and (and addit addition ional al monit monitors ors) ) will will be poste posted d along along the 3.0 3.0 mile mile run run cour course se. . Mari Marine nes s will will rece receiv ive e thei their r spli split t time time at the the half halfwa way y mark mark and and finishing finishing time. 5.
Logis Logistic tics. s. a.
Minim Minimal al special special-t -type ype equip equipmen ment t is requir required ed to condu conduct ct a PFT. PFT.
PullPull-Up Up Bar Requir Requirem ement ents s
(1) (1) Diam Diamet eter er of the the bar bar may may rang range e betw betwee een n 1-1¾ 1-1¾ inch inches es; ; athl athlet etic ic tape tape on the the bar is authori authorized. zed. (2) (2) The The bar bar must must be high high enou enough gh to allo allow w the the tall talles est t Mari Marine ne’s ’s legs legs to han hang strai straight ght witho without ut touch touching ing the the groun ground, d, when when arms arms are are full fully y exten extende ded. d. (3) (3) Benc Bench h or stoo stool l may may be used used for for shor shorte ter r Mari Marine nes s to init initia iall lly y gras grasp p the the bar. b. 3.0 3.0 mile mile Run Run Cour Course se. . The The run run cour course se must must be meas measur ured ed for for accu accura racy cy and and set set over reasonabl reasonably y level level ground. ground. Course Course selecti selection on criteri criteria a must must include include considera consideration tion of the the follo followi wing: ng: (1) (1) Safety Safety. . Opera Operatio tional nal Risk Manag Manageme ement nt (ORM) (ORM) measu measure res s must must be taken taken to ensur ensure e the the cours course e does does not expos expose e parti partici cipan pants ts to undue undue risk. risk. (2) (2) Perf Perfor orma manc nce. e. When When poss possib ible le, , the the cour course se shou should ld be an “out “out and and back back” ” or wide wide loop loop cour course. se. The run cours course e shoul should d not includ include e numer numerou ous s sharp sharp turns, turns, etc. etc. that that would would force force a partic particip ipant ant to slow slow down down exces excessi sivel vely y to remai remain n on the cours course. e.
2-5
2 10 1
MCPFTBCP
(3) (3) Loca Locati tion on. . An indo indoor or or outd outdoo oor r trac track k is perm permis issi sibl ble e for for the the cond conduc uct t of the the run run even event. t. A dete determ rmin inat atio ion n as to whet whethe her r the the trac track k is a yard yard or meter meter trac track k must must be made made and the the track track measu measured red to ensur ensure e accur accurate ate dista distance nce, , prior prior to cond conduc ucti ting ng the the PFT. PFT. Run Run cour course ses s shou should ld not not requ requir ire e a Mari Marine ne to do more more than than 12 laps laps to cove cover r 3.0 3.0 mile miles, s, (e.g (e.g., ., a cour course se shou should ld not not be shor shorte ter r than than 440440-ya yard rd per per lap) lap). . Runn Runnin ing g this this even event t on a trea treadm dmil ill l is not not auth author oriz ized ed. . c.
Suppo Support rt Equip Equipme ment nt & Perso Personne nnel l (Mon (Monito itors rs) )
(1) A timep timepiec iece e (dig (digita ital l or stopw stopwatc atch) h) that that accu accurat rately ely measu measure res s time time to the the secon second d is requ require ired d for the flexe flexed-a d-arm rm hang hang, , abdom abdomin inal al crunc crunch, h, and and 3.0 3.0 mile mile run. run. (2) Safet Safety y equipm equipmen ent t and and person personne nel l will will be requi required red as presc prescri ribed bed per local local SOP. (3) Adequ Adequat ate e super supervi visor sory y person personne nel l to monit monitor or each each event event and act as timekeepers. d. PFT PFT and and Body Body Comp Compos osit itio ion n Work Worksh shee eets ts. . Appe Append ndix ix F cont contai ains ns the the work worksh shee eet t for for recor recordin ding g PFT PFT and body compo composit sitio ion n data. data. The followi following ng inform informat ation ion will be recor recorded ded on the the works workshe heet et and and be mainta maintain ined ed by the Comma Command nd PT Repre Represe senta ntati tive: ve: (1) The The Marin Marine' e's s name, name, SSN, SSN, rank, rank, age, age, gender gender, , heigh height, t, weigh weight, t, perce percent nt body body fat (if requi required red), ), age 46 and and Over Over Risk Risk Facto Factor r Screen Screenin ing g (if (if requ require ired) d), , Physi Physica cal l Performa Performance nce Evaluat Evaluation ion qualifie qualifier r (if required required), ), event event time(s)/ time(s)/tot total al number number of repetiti repetitions, ons, event event score, score, total total score, score, and age-bas age-based ed PFT classif classificat ication. ion. (2) (2) Poin Points ts for for each each even event t will will be awar awarde ded d acco accord rdin ing g to the the PFT PFT Scor Scorin ing g Table Table locat located ed in appen appendix dix G. (3) Minimum Minimum accepta acceptable ble performa performance nce require requirement ments s by event event (time (time and repet repetiti itions ons), ), and age group group are liste listed d in table table 2-1 2-1 in this this chapt chapter er. (4) Minim Minimum um PFT PFT clas classif sific icati ation on score scores s are liste listed d in table table 2-2 2-2 in this this chapter.
2101 2101. . 1.
EXEC EXECUT UTIO ION N OF THE THE PFT PFT
Indiv Individu idual al perf perform ormanc ance e on each each PFT PFT event event will be execu execute ted d as follows follows: :
a. Pull Pull-u -up. p. The The goal goal of the the pull pull-u -up p even event t is for the Marin Marine e to execu execute te as many many accura accurate te and complet complete e pullpull-ups ups before before drop droppin ping g off off the bar. The The proced procedur ures es are: (1) (1) This This is not not a time timed d even event. t. (2) (2) Sweats Sweatshi hirts rts will will be remov removed ed during during the the condu conduct ct of the pullpull-up up event event in order order to obser observe ve the the locko lockout ut of the elbow elbows s with with each each repet repetit ition ion. . (3) (3) Assi Assist stan ance ce to the the bar bar with with a step step up, up, bein being g lift lifted ed up, up, or jump jumpin ing g up is auth author oriz ized ed. . Any Any assi assist stan ance ce up to the the bar bar will will not not be used used to cont contin inue ue into into the the first first pull-up pull-up. . (4) (4) The The bar bar must must be gras graspe ped d with with both both palm palms s faci facing ng eith either er forw forwar ard d or to the the rear.
2-6
MCPFT BC P
2 101
(5) The The corre correct ct star startin ting g positi position on begins begins when when the the Marin Marine’ e’s s arms arms are are fully fully exte extend nded ed bene beneat ath h the the bar, bar, feet feet are are free free from from touc touchi hing ng the the grou ground nd or any any bar bar mount mounting ing assis assist, t, and and the the body body is motion motionle less. ss. (6) (6) The The Mari Marine ne’s ’s legs legs may may be posi positi tion oned ed in a stra straig ight ht or bent bent posi positi tion on, , but but may may not not be rais raised ed abov above e the the wais waist. t. (7) One One repet repetit ition ion consi consists sts of raisi raising ng the the body body with with the the arms arms until until the the chin chin is abov above e the the bar, bar, and and then then lowe loweri ring ng the the body body unti until l the the arms arms are are full fully y exte extend nded ed; ; repe repeat at the the exer exerci cise se. . At no time time duri during ng the the exec execut utio ion n of this this even event t can can a Mari Marine ne rest rest his his chin chin on the the bar. bar. (8) (8) The The inte intent nt is to exec execut ute e a vert vertic ical al “dea “dead d hang hang” ” pull pull-u -up. p. A cert certai ain n amoun amount t of inhe inheren rent t body body move movemen ment t will will occu occur r as the pull-up pull-up is execu execute ted. d. Howev However, er, the inten intent t is to avoid avoid a pendu pendulu lum-l m-lik ike e motio motion n that that enhan enhances ces the abili ability ty to exec execute ute the the pull pull-u -up. p. Whip Whippi ping ng, , kick kickin ing, g, kipp kippin ing g of the the body body or legs legs, , or any any leg leg move moveme ment nt used used to assi assist st in the the vert vertic ical al prog progre ress ssio ion n of the the pull pull-u -up p is not not auth author oriz ized ed. . If obser observed ved, , the the repet repetiti ition on will will not not count count for for score score. . (9) A repet repetiti ition on will will be counte counted d when when an accur accurat ate e and and compl complet ete e pullpull-up up is performed. b. Flex Flexed ed-A -Arm rm Hang. Hang. The The goal goal of the the flex flexed ed-a -arm rm hang hang even event t is for for a Mari Marine ne to hang hang (maint (maintai ain n elbo elbow w flexi flexion on) ) for for as long long as possi possible ble. . The procedu procedure res s are: are: (1) (1) This This is a time timed d even event. t. (2) Sweat Sweatsh shirt irts s will will be remov removed ed durin during g the the condu conduct ct of the the flex flexeded-arm arm hang hang event event in order order to obser observe ve when when the the Marin Marine e has compl complete etely ly locke lockedd-out out her her elbow elbows. s. (3) (3) Assi Assist stan ance ce to the the bar bar with with a step step up, up, bein being g lift lifted ed up, up, or jump jumpin ing g up to the start start posi positio tion n is autho authoriz rized ed. . (4) (4) The The bar bar must must be gras graspe ped d with with both both palm palms s faci facing ng eith either er forw forwar ard d or to the the rear. (5) The The corre correct ct star startin ting g positi position on begins begins when when the the Marin Marine’ e’s s arms arms are are flexe flexed d at the the elbo elbow, w, the the chin chin is held held abov above e the the bar bar and and not not touc touchi hing ng it, it, and and the the body body is moti motion onle less ss. . At no time time duri during ng the the exec execut utio ion n of this this even event t can can a Mari Marine ne rest rest her her chin chin on the the bar. bar. (6) Marin Marines es are are auth authori orize zed d to drop drop down down below below the the bar, bar, howev however er, , some some degre degree e of elbo elbow w flex flexio ion n must must be main mainta tain ined ed with with both both arms arms. . Once Once a Mari Marine ne's 's arms arms are are full fully y exte extend nded ed or the the Mari Marine ne drop drops s off off the the bar, bar, the the cloc clock k will will stop stop. . c. Abdo Abdomi mina nal l Crun Crunch ch. . The The goal goal of the the abdo abdomi mina nal l crun crunch ch event event is for for a Mari Marine ne to execu execute te as many many proper proper and and compl complet ete e crunc crunche hes s withi within n the presc prescrib ribed ed time time limi limit. t. The procedur procedures es are: are: (1) 2-min 2-minut ute e time time limit limit. . (2) (2) On a flat flat surf surfac ace, e, Mari Marine nes s will will lie lie flat flat on thei their r back back with with shou should lder er blad blades es touc touchi hing ng the the deck deck, , knee knees s will will be bent bent, , and and both both feet feet will will be flat flat on the the deck.
2-7
2 10 1
MCPFTBCP
(3) (3) The The arms arms will will be fold folded ed acro across ss the the ches chest t or rib rib cage cage with with no gap gap exist existing ing between between the arms arms and and chest chest/r /rib ib cage. cage. Both Both arms arms must must remai remain n in const constan ant t conta contact ct with with chest chest/ri /rib b cage cage throu througho ghout ut the the exer exercis cise. e. A single single repet repetit ition ion consi consists sts of raisi raising ng the the uppe upper r body body from from the the start startin ing g posit positio ion n until until both both forea forearms rms or elbow elbows s simul simultan taneou eousl sly y touc touch h the the thigh thighs, s, and then then retur returnin ning g to the start starting ing posit position ion with with the shoul shoulder der blade blades s touch touchin ing g the the deck. deck. (4) The The butto buttock cks s will will remai remain n in const constan ant t conta contact ct with with the the deck deck throu through ghout out the the even event. t. No arch archin ing g of the the lowe lower r back back or lift liftin ing g the the butt buttoc ocks ks is perm permit itte ted. d. (5) (5) An assi assist stan ant t may may be used used to hold hold a Mari Marine ne's 's legs legs or feet feet, , at or belo below w the the knee knees s in what whatev ever er mann manner er that that is most most comf comfor orta tabl ble e for for the the Mari Marine ne. . Knee Kneeli ling ng or sitti sitting ng on the the Mari Marine’ ne’s s feet feet is permi permitte tted. d. (6) A repet repetiti ition on will will be counte counted d when when an accur accurat ate e and and compl complet ete e abdom abdomin inal al crunch crunch is perform performed. ed. d. 3.0 3.0 Mile Mile Run. Run. The The goal goal is for for a Mari Marine ne to comp comple lete te the the meas measur ured ed cours course e as quick quickly ly as possi possibl ble. e. The proce procedu dures res are: are: (1) (1) This This is a time timed d even event. t. (2) (2) On the the comm comman and d to star start, t, the the two two Mari Marine nes s moni monito tori ring ng the the even event t will will start start their their watch watches es simul simulta taneo neous usly ly when when the the last last Marin Marine e passes passes the the start startin ing g point point. . The Comma Command nd PT Repr Represe esenta ntati tive ve will will remai remain n at the the start start/f /fini inish sh and and the the other other monit monitor or will will take take the the safet safety y vehic vehicle le (wit (with h commu communi nicat catio ion n capab capabil iliti ities) es) to the the halfwa halfway y poin point. t. Moni Monito tors rs will will call call out out the the spli split t or fini finish shin ing g time time as appr approp opri riat ate, e, as each each Marine Marine passes. passes. 2.
2-8
The The PFT PFT scor scorin ing g tabl table e is cont contai aine ned d in appen appendi dix x G.
MCPFTBCP
CHAPTE CHAPTER R 2 PHYSICA PHYSICAL L FITNESS FITNESS TEST (PFT) (PFT) SECTI SECTION ON 2: 2:
2200 2200. .
STAND STANDAR ARDS DS
PFT PFT STA STAND NDAR ARDS DS
1. PFT Perfo Performa rmanc nce e Requi Require remen ments ts. . To success successful fully ly pass the PFT, PFT, Marin Marines es must complete complete the minimum minimum accepta acceptable ble performa performance nce require requirement ments s in each event event and achieve achieve an over overal all l comb combin ined ed scor score e for for thei their r age age grou group p as show shown n in tabl table e 2-1. 2-1. Mari Marine nes s must must be made made aware aware that that the minim minimum um perfo performa rmanc nce e (poi (points nts) ) in each each event event alon alone, e, will will not tota total l the the poin points ts requ requir ired ed for for a pass passin ing g scor score. e. Addi Additi tion onal al poin points ts must must be earn earned ed in rd at leas least t one one even event t in orde order r to achi achiev eve e a 3 Clas Class s PFT PFT or bett better er, , per per age age grou group. p. Failu Failure re to meet meet the the minim minimum um requi requirem rement ents s in any any event event const constitu itute tes s a failu failure re of the entir entire e test, test, regar regardle dless ss of the total total numbe number r of points points earne earned d for for all three three even events. ts. Mari Marine nes s on ligh light t or limi limite ted d duty duty will will comp comple lete te the the two two even events ts that that they they are are medic medicall ally y qual qualifi ified ed to parti particip cipat ate e in, in, and and will will recei receive ve credit credit for for a PPFT. PPFT. Paragrap Paragraph h 2202 2202 further further details details the PPFT require requirement ments. s.
AGE 17-26
PULL-UPS/ FLEXED-ARM 3/15(SEC)
2 7-3 9
3/ 1 5
4 0-4 5
4 6+
ABDOMINAL CRUNCHES 50
3.0 MILE RUN (MIN) 28(m) 31(f)
TOTAL POINTS 105
MIN SCORE 135
ADDNTL’ POINTS NEEDED_______ 30
45
29(m) 32(f)
94
11 0
3/ 1 5
45
30(m) 33(f)
88
88
0
3/ 1 5
40
33(m ) 36(f)
65
65
0
16
Table Table 2-1.--M 2-1.--Minim inimum um Accepta Acceptable ble Perform Performance ance Requirem Requirements ents for PFT/PPFT PFT/PPFT Events. Events.
2.
Indi Indivi vidu dual al even event t scor scores es for for both both male males s and and fema female les s can can be view viewed ed in appe append ndix ix G.
3. PFT PFT Clas Classi sifi fica cati tion on Scor Scores es. . Tabl Table e 2-2 2-2 show shows s the the mini minimu mum m scor score e requ requir ired ed, , per per age age group group, , to earn earn each each PFT PFT clas classif sific icati ation on score score. . Marine Marines s shoul should d be encou encourag raged ed to conti continua nually lly striv strive e to perfo perform rm their their best best and not not merel merely y accep accept t minim minimum um perfo perform rmanc ance. e. AGE GROUPS GROUPS PFT CLAS S
17 -2 6
27-39
40 -4 5
1st
22 5
20 0
17 5
150
2nd
17 5
15 0
12 5
100
46+
3rd 13 5 11 0 88 65 _____________________________________________________________________ Table Table 2-2.--M 2-2.--Minim inimum um PFT Classif Classificat ication ion Scores. Scores.
2-9
2 20 1
MCPFTBCP
4. PFT PFT scor scores es will will be ente entere red d into into the the MCTF MCTFS S and and on FitR FitRpt pts s per per para paragr grap aph h 2203 2203 in this chapter. chapter.
2201 2201. . ALTI ALTITU TUDE DE 3.0 3.0 MILE MILE RUN. RUN. Mari Marine nes s perm perman anen entl tly y assi assign gned ed or on TAD TAD to loca locati tion ons s at or abov above e 4500 4500 feet feet abov above e sea sea leve level l will will have have adju adjust sted ed run run time times. s. The The alti altitu tude de 3.0 3.0 mile mile run run poin point t valu values es are are cont contai aine ned d in appe append ndix ix H. Comm Comman ands ds are are dire direct cted ed to provi provide de newly newly joine joined d Marin Marines es a 30-da 30-day y accl acclima imati tion on perio period d prio prior r to cond conduct ucting ing a semisemi-ann annual ual PFT. PFT. Marin Marines es sched schedul uled ed to repo report rt to a comma command nd at altitu altitude de in June June or Decem December ber will will compl complete ete their their PFTs PFTs prior prior to repo reporti rting. ng.
2202. 2202. PARTI PARTIAL AL PHYSICA PHYSICAL L FITN FITNESS ESS TEST TEST (PPFT (PPFT). ). Marin Marines es who are are medic medical ally ly excuse excused d from from perf perfor ormi ming ng a part partic icul ular ar even event t of the the PFT PFT as cert certif ifie ied d by a MO (e.g (e.g., ., ligh light t or TLD) TLD), , are are requ requir ired ed to perf perfor orm m a PPFT PPFT. . The The PPFT PPFT requ requir ires es that that Mari Marine nes s comp comple lete te two two of the the thre three e PFT PFT even events ts. . Mari Marine nes s will will be requ requir ired ed to obta obtain in at leas least t the the mini minimu mum m accep acceptab table le perfo perform rmanc ance e requi requirem remen ents ts for the the two two event events, s, as well well as earn earn the the addit addition ional al point points s neede needed d to achie achieve ve a 3rd Class Class or better better. . Event Event times times/r /repe epeti titio tions ns will will be awar awarde ded d poin points ts the the same same way way the the PFT PFT awar awards ds poin points ts; ; refe refere renc nce e appe append ndix ix G to view view the the scor scorin ing g tabl table. e. As with with a PFT, PFT, fail failur ure e to meet meet the the mini minimu mum m requ requir irem emen ents ts in eithe either r event event consti constitut tutes es a test test failu failure. re. Refer Referenc ence e tabl table e 2-1 2-1 to view view the minimum minimum acceptab acceptable le perform performance ance requirem requirements ents for each event. event. 1.
Repo Report rtin ing g
a. The The PFT PFT and and Body Body Comp Compos osit itio ion n Work Worksh shee eet t will will indi indica cate te the the even event t not not take taken n and and whet whethe her r a ligh light t duty duty, , TLD, TLD, or PLD PLD stat status us was was the the reas reason on for for the the PPFT PPFT. . b.
No numer numerica ical l score score or class classifi ifica catio tion n will will be admin administ ister ered ed for for PPFTs PPFTs. .
c. LCpl LCpls s and and Cpls Cpls requ requir irin ing g a comp compos osit ite e scor score e will will use use the the scor score e (poi (point nts) s) recei received ved from from the last last semisemi-ann annua ual l PFT PFT for for the the event event misse missed. d. d.
PPFT PPFT scor scores es will will be ente entere red d on the the Unit Unit Diar Diary y and and FitR FitRpt pt per per para paragr grap aph h 2203 2203. .
2. Post Post-L -Lig ight ht or Limi Limite ted d Duty Duty PFT. PFT. Mari Marine nes s have have the optio option n to eithe either r keep keep the PPFT PPFT scor score e take taken n for for the the curr curren ent t semi semi-a -ann nnua ual l peri period od or to cond conduc uct t a PFT PFT (e.g (e.g., ., for for prom promot otio ion n purp purpos oses es) ) afte after r bein being g retu return rned ed to full full duty duty. . The The Mari Marine ne will will be give given n a mini minimu mum m of 30 days days and and no more more than than 90 days days to comp comple lete te the the PFT. PFT. This This scor score e will will repl replac ace e the the PPFT PPFT take taken n duri during ng the the waiv waiver er peri period od. . This This is the the only only time time a rete retest st score score will will be used used to repla replace ce a previ previous ous entry entry (parti (partial al) ) repor reporte ted d in MCTFS MCTFS; ; this this is not consi consider dered ed a remed remedial ial score score. . 3. Conse Consecut cutiv ive e PPFTs PPFTs. . Mari Marines nes who take take PPFTs PPFTs for two consecu consecuti tive ve semi-a semi-annu nnual al peri period ods, s, for for the the same same inju injury ry or illn illnes ess, s, will will be refe referr rred ed to a MO and and proc proces esse sed d for for a medi medica cal l boar board. d. A MEB, MEB, PEB, PEB, or both both will will be condu conduct cted ed in orde order r to dete determ rmin ine e the the Marin Marine’s e’s fitne fitness ss for for duty, duty, per refer referenc ence e (i). (i).
2203. 2203. 1.
ADMINIS ADMINISTRAT TRATIVE IVE PROCED PROCEDURES URES
PFT/P PFT/PPFT PFT Reco Record rding ing
a. Unit Unit Diary Diary. . Only Only when when the the comm comman and d decl declar ares es that that the the PFT PFT sche schedu dule led d is for the semisemi-ann annua ual l requi require remen ment, t, will will score scores s be repor reporte ted d by a Unit Unit Diary Diary entry entry and and ente entere red d in the the MCTF MCTFS, S, per per refe refere renc nce e (e). (e). Only Only one one PFT PFT scor score e will will be repo report rted ed on the Unit Unit Diary Diary per per semi-a semi-ann nnual ual perio period. d. No retes retest t or reme remedia dial l PFT PFT score scores s will will be
2-10
MC PFTBC P
220 3
reco record rded ed on the the Unit Unit Diar Diary. y. PFTs PFTs take taken n for for inve invent ntor ory y purp purpos oses es, , such such as a Mari Marine ne repor reportin ting g into into a new new unit unit or scho school, ol, or taken taken for scree screenin ning g check checklis list t purpos purposes es, , will will not not be repo report rted ed on the the Unit Unit Diar Diary. y. In addi additi tion on, , PFT PFT scor scores es cond conduc ucte ted d for for unit unit PT or for for Reme Remedia dial l Physic Physical al Condi Conditio tionin ning g Progr Program am (RPCP (RPCP) ) testin testing g may not not be used used (or (or replace replace a score score for) for) the semi-an semi-annual nual requirem requirement. ent. b. FitR FitRpt pt. . 4003.8b.
All All PFT PFT scor score e repo report rtin ing g will will be done done per per refe refere renc nce e (d), (d), para paragr grap aph h
(1) SemiSemi-an annua nual l PFT PFT score scores s will will be recor recorde ded d in secti section on A, “Adm “Admini inistr strat ative ive Informat Information, ion,” ” under under “Specia “Special l Informa Information tion” ” in block block 8b. (2) (2) Mandat Mandator ory y comm comment ents s will will be made made in secti section on I, “Dire “Directe cted d & Addit Additio ional nal Comments Comments,” ,” for the followin following g circums circumstanc tances: es: (a) (a) Super Superio ior r Perfo Perform rmanc ance. e.
Score Score of 285 285 and and above. above.
(b) (b) Not Not Medi Medica call lly y Qual Qualif ifie ied d (NME (NMED) D). . paragrap paragraph h 2300.3 2300.3 for further further details details. .
Limi Limite ted d duty duty stat status us. .
Refe Refer r to
(c) (c) PPFT PPFT. . Sgts Sgts and abov above e that that have have been been gran grante ted d a medi medica cal l excu excuse se by a MO, MO, and and who who comp comple lete te and and pass pass a PPFT PPFT will will have have PART PART ente entere red d in bloc block k 8b, 8b, sect sectio ion n A of thei their r FitR FitRpt pt. . A brie brief f expl explan anat atio ion n of the the nece necess ssit ity y for for the the PPFT PPFT, , (e.g (e.g., ., TLD TLD or PLD PLD must must be incl includ uded ed in sect sectio ion n I. A fail failed ed PPFT PPFT will will be repo report rted ed the the same same as for for the PFT. PFT. (d) (d) PFT/P PFT/PPF PFT T Failu Failure re. . A PFT/P PFT/PPFT PFT failure failure requir requires es that that Sgts Sgts and above above rece receiv ive e an adve advers rse e FitR FitRpt pt at the the end end of the the next next repo report rtin ing g peri period od. . In the the case case where where a Marin Marine e does does not not have have a repor reportin ting g perio period d until until after after the next next semisemi-ann annua ual l PFT, PFT, the previ previous ous PFT failu failure re must must be reco recorde rded d on that that FitRp FitRpt t repor report, t, regard regardle less ss of the perfo performa rmanc nce e on the more more recen recent t one. one. (e) (e) Requ Requir ired ed but but Did Did Not Not Take Take (RDN (RDNT) T). . A RDNT RDNT requ requir ires es Sgts Sgts and and abov above e rece receiv ive e an adve advers rse e FitR FitRpt pt. . RDNT RDNT will will be reco record rded ed in bloc block k 8b, 8b, sect sectio ion n A and and an expla explanat nation ion must must be inclu include ded d in secti section on I of the the FitRp FitRpt. t. (3) Heigh Height t and weigh weight t measu measure remen ments ts (and (and perce percent nt body body fat, fat, when when neces necessa sary) ry) will will be trans transcri cribe bed d from from the the PFT PFT and Body Body Compo Composit sition ion Works Workshe heet et for that that repor reportin ting g period. c. Profi Proficie cienc ncy/C y/Con onduc duct t (PRO (PRO/CO /CON) N) Marks. Marks. Any Marin Marine e ranke ranked d Cpl or below, below, will receive receive commensu commensurat rate e PRO/CON PRO/CON marks marks for superio superior r perform performance ance, , PFT failure, failure, or RDNT per refer referenc ence e (g), (g), para para 4005 4005. . d. Page Page 11 SRB/ SRB/OQ OQR R Entr Entrie ies. s. Page Page 11 entr entrie ies s are are not not requ requir ired ed for Marin Marines es who fail fail a PFT/ PFT/PP PPFT FT or for for when when a PFT/ PFT/PP PPFT FT is RDNT RDNT. . 2.
PFT/P PFT/PPFT PFT Failu Failures res
a. Promot Promotio ion/R n/Ree eenli nlist stmen ment/ t/Spe Specia cial l Schoo Schools. ls. Marin Marines es may may be deni denied ed promo promotio tion, n, reenl reenlist istmen ment, t, and/o and/or r speci special al scho schools ols until until they they pass pass a PFT and and fulfi fulfill ll all all RPCP RPCP requi requirem rement ents. s. See See paragr paragrap aphs hs 1204 1204 and and 6009. 6009.2. 2.e e of refer referenc ence e (j). (j). b. Admini Administ strat rativ ive e Separ Separat ation ion. . Mari Marines nes may be subje subject ct to admin administ istra rativ tive e separ separati ation, on, per per chapt chapter er 6 of refe referen rence ce (h), (h), parag paragra raphs phs 6105 6105 and 6206, 6206, for the following following circumstances: circumstances: (1) (1) Unsat Unsatis isfac facto tory ry Perfo Performa rmanc nce. e. Repet Repetiti itive ve PFT failu failures res, , due to lack lack of physical physical conditio conditioning ning, , displays displays poor self-dis self-discipl cipline ine in a Marine' Marine's s respons responsibil ibility ity to maintain maintain fitness fitness standar standards. ds. 2-11
2 20 3
MCPFTBCP
(2) (2) Medic Medical al Cond Conditi ition. on.
Repet Repetiti itive ve PPFT PPFT fail failure ures s due due to a medica medical l condi conditio tion. n.
3. Summa Summary ry of Admi Adminis nistra trati tive ve Actio Actions ns. . Table Table 2-3 lists lists the admin administ istra rativ tive e acti actions ons requi required red for Marin Marines es who who fail fail the the PFT/P PFT/PPF PFT. T.
2-12
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ADMINISTRATIVE ACTION
2 203
NUMBER OF FAILURES PFT PFT 1st
PFT PFT 2nd+
Manda tor y RPC P
Y ES
YES
Page 11 SRB/OQR Mandatory Entry
NO
NO*
Adverse FitRpt or Substan Substandard dard PRO/CON PRO/CON Marks Marks
Y ES
YES
Eligible for Promotion
NO
NO
Eligible for PCS Transfer:
YES
YES
Process for Administrative Separation
NO
YES
May Be Denied Re-enlistment
YES
YES
May Be Denied Special Schools
YES
YES
May Be Denied Recommendation for Promotion
YES
YES
Table 2-3.--Administr 2-3.--Administrative ative Actions. Actions.
*[Pag *[Page e 11 entr entries ies are requi required red when when Marin Marines es have have faile failed d conse consecut cutive ive PFTs PFTs or PPFTs PPFTs, , and when when proce process ss for for admin adminis istra trati tive ve separ separati ation on is antic anticipa ipate ted. d. See parag paragrap raph h 6206, 6206, reference reference (h).]
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CHAPTE CHAPTER R 2 PHYSICA PHYSICAL L FITNESS FITNESS TEST (PFT) (PFT) SECTI SECTION ON 3:
MEDIC MEDICAL AL CONSI CONSIDER DERAT ATION IONS S
2300 2300. . SCOP SCOPE. E. When When a Mari Marine ne is unab unable le to take take or pass pass the the PFT PFT due due to a phys physic ical al or medic medical al condi conditio tion, n, then then a medic medical al evalu evaluat ation ion by a MO must must be cond conduct ucted ed, , in orde order r to excu excuse se the the Mari Marine ne from from part partic icip ipat atin ing g in a part partic icul ular ar even event t or the the enti entire re test test. . If the condi conditio tion n becom becomes es exten extended ded or consi conside dered red perma permanen nent t in natur nature, e, then then a dete determ rmin inat atio ion n by a form formal al MEB, MEB, a PEB, PEB, or both both must must be cond conduc ucte ted d to dete determ rmin ine e the the Marin Marine's e's medic medical al quali qualific ficat ation ion for for conti continu nued ed activ active e serv service ice. . Marin Marines es evalua evaluate ted d for for or assi assign gned ed to a ligh light t duty duty or limi limite ted d duty duty stat status us are are stil still l requ requir ired ed to perf perfor orm m those those event events s of the the PFT PFT that that are are not affec affected ted by the the condi conditi tion, on, unles unless s other otherwi wise se spec specif ifie ied d by the the MO. MO. A Mari Marine ne may may not not be repe repeat ated edly ly excu excuse sed d from from part partic icip ipat atio ion n in the PFT/P PFT/PPFT PFT witho without ut a MEB actio action n taken taken. . 1. Ligh Light t Duty Duty. . The The stat status us a MO assi assign gns s to a Mari Marine ne when when it is dete determ rmin ined ed that that a medical medical conditio condition n exists exists that that tempora temporarily rily interfer interferes es with with the perform performance ance of their their duty duty, , but but the the Mari Marine ne is expe expect cted ed to retu return rn to full full duty duty (RTF (RTFD) D). . A MO may may reco recomm mmen end d up to 30 days days ligh light t duty duty. . A Mari Marine ne that that is reev reeval alua uate ted d and and not not retu return rned ed to a full full duty duty stat status us in 30 days days will will be plac placed ed on medi medica cal l hold hold, , and and a MEB MEB must must be init initia iate ted d and complet completed ed withi within n the the follo followi wing ng 30 days days. . Refer Referenc ence e parag paragrap raph h 2301 2301 for further further detai details ls on the the MEB. MEB. 2. TLD. TLD. The The stat status us a MO assig assigns ns to a Mari Marine ne when when it is dete determ rmin ined ed that that a medi medica cal l condi conditio tion n exis exists ts that that requi requires res an exten extende ded d peri period od of time time befor before e they they can RTFD. RTFD. a. Mari Marine nes, s, who who are are on TLD TLD and and are are medi medica call lly y exem exempt pt from from two two cons consec ecut utiv ive e PFTs PFTs or PPFT PPFTs s for for the the same same inju injury ry or illn illnes ess, s, will will be refe referr rred ed to a MO and and proc proces esse sed d for for a MEB, MEB, a PEB, PEB, or both both to dete determ rmin ine e fitn fitnes ess s for for duty duty. . b. A MEB mus must be con conducted ted in order der to assign ign a Marine ine to a TLD TLD stat tatus. A Mari Marine ne can can be assi assign gned ed to a TLD TLD stat status us for for no more more than than 1-8 1-8 mont months hs by a medi medica cal l treatmen treatment t facilit facility y (MTF). (MTF). c. A PEB PEB must must be cond conduc ucte ted d in orde order r to gran grant t a Mari Marine ne an exte extens nsio ion n of TLD, TLD, to be assig assigned ned a PLD statu status, s, or to be proce process ssed ed for for separ separat ation ion. . 3. Post Post-L -Lig ight ht or Limi Limite ted d Duty Duty PFT. PFT. Mari Marine nes s remo remove ved d from from light light or TLD TLD stat status us by a MO, who did not not take take a PFT/P PFT/PPFT PFT for the semisemi-an annua nual l requ require iremen ment, t, will will be admi admini nist ster ered ed a PFT. PFT. COs COs shou should ld be atte attent ntiv ive e to the the fact fact that that a Mari Marine ne retu return rned ed to full full duty duty stat status us will will need need to trai train n at a mode modera rate te pace pace to retu return rn to the the leve level l of fitne fitness ss exper experien ience ced d prior prior to the the injury injury/i /illn llnes ess. s. As a resul result, t, a Marin Marine e will will be give given n no less less than than 30 days days and and no more more than than 90 days days prep prepar arat atio ion n afte after r bein being g retu return rned ed to a full full duty duty stat status us, , to comp comple lete te the the PFT. PFT. If the the grac grace e peri period od cros crosse ses s over over into into the the next next semi-a semi-ann nnual ual inter interval val, , the PFT PFT score score will will satis satisfy fy the the later later requi requirem rement ent and and PFT PFT MED MED (med (medica icall lly y excus excused ed) ) will will be ente entered red into into MCTFS MCTFS for for the the earlier earlier testing testing period. period.
2301 2301. . MEB. MEB. A MEB MEB is a grou group p of MO's MO's at a loca local l MTF MTF conv conven ened ed for for the the purp purpos ose e of ident identify ifying ing the the physi physica cal l and and ment mental al quali qualific ficat ation ions s of refer referred red Marin Marines es to RTFD. RTFD. The MEB is charg charged ed with with dete determi rmini ning ng wheth whether er a Marin Marine's e's limit limitati ation on(s) (s) precl preclude ude their their RTFD RTFD with within in a reas reason onab able le peri period od of time time or at all. all. A MEB MEB will will eval evalua uate te and and repo report rt
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MCPFTBCP
on the the diagn diagnos osis, is, progn prognosi osis, s, poss possibl ible e RTFD RTFD, , plan plan for for furth further er trea treatme tment nt, , and and make make medic medical al recom recommen menda datio tions ns for for dispo disposit sition ion. . Refer Referenc ence e appe appendi ndix x K of this this Manua Manual l for furth further er detai details ls on when when a MEB MEB is requir required ed. . 1. Case Case Refer Referra rals ls. . A MEB MEB case case refer referra ral l will will be made made on Mari Marine nes s not not retu return rned ed to a full full duty duty stat status us afte after r the the maxi maximu mum m 30 days days of ligh light t duty duty, , or medi medica call lly y waiv waived ed from from compl completi eting ng a PFT or PPFT PPFT for for two two consec consecut utive ive semisemi-ann annua ual l peri periods ods for the same same medic medical al condit condition ion. . A MEB may recomm recommend end: : a.
Retu Return rnin ing g the the Mari Marine ne to full full duty. duty.
b. A peri period od of TLD TLD if the the init initia ial l ligh light t duty duty peri period od of 30 days days has has not not rectifie rectified d the problem. problem. c. Plac Placin ing g the the Mari Marine ne on medi medica cal l hold hold. . Medi Medica cal l hold hold is a temp tempor orar ary y stat status us, , not not to exce exceed ed 30 days days, , whic which h is used used to allo allow w a MEB MEB to conv conven ene e and and furt furthe her r eval evalua uate te a Marine's Marine's case. case. d.
Forw Forwar ardi ding ng the the case case to CMC CMC (MMS (MMSRR-4) 4) for for revi review ew. .
(1) (1) The The MTF MTF must must noti notify fy the the Mari Marine ne’s ’s comm comman and d and and must must noti notify fy and and forw forwar ard d a copy copy of the abbre abbrevi viate ated d limi limited ted duty duty form form to CMC CMC (MMSR (MMSR-4 -4) ) via via naval naval messa message. ge. (2) (2) Upon Upon revi review ew, , TLD TLD may may be appr approv oved ed, , or the the MEB MEB may may forw forwar ard d the the case case to the the PEB for deter determin minat ation ion of fitne fitness ss for conti continue nued d milita military ry servi service. ce. e. Assi Assign gnin ing g the the Mari Marine ne to TLD. TLD. TLD TLD is an assi assign gnme ment nt of limi limite ted d duty duty for a spec specif ifie ied d peri period od. . Assi Assign gnme ment nt to TLD TLD can can only only be made made afte after r the the comp comple leti tion on of a MEB, MEB, and and only only if the the prog progno nosi sis s is that that the the Mari Marine ne can can be RTFD RTFD with within in the the spec specif ifie ied d peri period od. . The The cumu cumula lati tive ve perio period d of TLD will will not excee exceed d 16 month months. s. The The MCTF MCTFS S duty duty limi limita tati tion on code code for for this this stat status us is “Q, “Q, LD MED MED BOAR BOARD” D” per per para paragr grap aph h 1206 1206 of refer referenc ence e (i). (i). The The Marin Marine' e's s comm command and is respo respons nsibl ible e for for enteri entering ng the code into into MCTFS MCTFS when when TLD TLD is autho authoriz rized ed. . (1) (1) Enli Enlist sted ed Assi Assign gnme ment nt to TLD. TLD. A MEB MEB reco recomm mmen endi ding ng an init initia ial l peri period od of TLD TLD up to 8 mont months hs for for enli enlist sted ed Mari Marine nes s may may be appr approv oved ed at the the loca local l MTF MTF with withou out t approval approval from CMC (MMSR-4) (MMSR-4). . (2) (2) Offi Office cer r Assi Assign gnme ment nt to TLD. TLD. A MEB MEB reco recomm mmen endi ding ng any any peri period od of TLD TLD for for Marin Marine e Offic Officer ers s must must be subm submitt itted ed to CMC (MMSR (MMSR-4) -4) for revie review w and appro approval val. . (3) (3) Medi Medica cal l Reev Reeval alua uati tion on. . A MEB MEB reas reassi sign gned ed TLD peri period od. . The The MEB MEB at the local local MTF MTF must must info inform rm the comma command nd and and CMC CMC (MMSR (MMSR-4) -4) of the the Marin Marine’ e’s s updat updated ed medi medical cal statu status s prior prior to the the compl complet etion ion of the the TLD TLD perio period. d. (4) Assig Assignme nment nt Extens Extensio ions. ns. Subse Subseque quent nt enli enliste sted d and and offic officer er assig assignme nment nt that that exten extend d the the TLD TLD stat status us beyon beyond d 8 month months s must must be submi submitte tted d to CMC (MMSR (MMSR-4 -4) ) for for revie review w and approval approval. . f. Forw Forwar ardi ding ng the the case case to a PEB PEB for for dete determ rmin inat atio ion n of fitn fitnes ess s to cont contin inue ue milit military ary service service. . Chapte Chapter r 8 of refer referenc ence e (h) and parag paragrap raph h 2302 2302 below below furth further er detai detail l actio actions ns to be taken taken. .
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MCPFTBCP
230 2302.
23 02
PEB
1. The The PEB PEB acts acts on beha behalf lf of the the SecN SecNav av to make make dete determ rmin inat atio ions ns of fitn fitnes ess s for for continue continued d militar military y service, service, entitlem entitlement ent to benefit benefits, s, disabil disability ity ratings ratings and disp dispos osit itio ion n of the the medi medica cal l case case. . A PEB PEB is requ requir ired ed to conv conven ene e for for case cases s that that exce exceed ed the the maxi maximu mum m 16 mont months hs of limi limite ted d duty duty or when when it is not not anti antici cipa pate ted d that that a Marin Marine e will will RTFD RTFD conse conseque quent nt to the the initi initial al diag diagnos nosis is and and progn prognos osis. is. Refer Referenc ence e appe append ndix ix K of this this Manu Manual al for for furt furthe her r deta detail ils s on when when a PEB PEB is requ requir ired ed. . 2.
PEB PEB Find Findin ings gs
a. "Fit "Fit" " for for Cont Contin inue ued d Nava Naval l Serv Servic ice. e. To be foun found d “Fit “Fit” ” to conti continu nue e Nava Naval l servi service ce by the the PEB, PEB, evide evidenc nce e must must exist exist to demo demonst nstrat rate e that that the Marin Marine e is reaso reasonab nably ly able able to perfor perform m (with (without out medic medical al impai impairm rment ent) ) the dutie duties s of their their bille billet, t, grade grade, , or rank rank rema remaini ining ng on their their perio period d of servi service ce obli obligat gation ion to incl include ude Reser Reserve ve oblig obligati ation. on. Marin Marines es found found “Fit” “Fit” by the PEB are are eligi eligibl ble e for for appr appropr opria iate te assig assignme nment. nt. A find finding ing of “Fit” “Fit” does does not precl preclude ude subse subseque quent nt dete determi rmina natio tions ns of unsuitab unsuitabilit ility y for deployme deployment, nt, PFT partici participati pation, on, disqual disqualific ificatio ation n for special special duties, duties, TLD, or adminis administrat trative ive action action (includ (including ing separat separation) ion) resulti resulting ng from from such such determination. b. "Unf "Unfit it" " for for Full Full Duty. Duty. To be foun found d “Unf “Unfit it” ” by the PEB to cont contin inue ue Naval Naval servi service, ce, evide evidence nce must must exist exist to demon demonstr strat ate e that that the the Marin Marine e is unabl unable e to reaso reasonab nably ly perfo perform rm the dutie duties s of their their bille billet, t, grade grade, , or rank rank remai remainin ning g on their their period period of servi service ce oblig obligati ation on to inclu include de Reser Reserve ve obli obligat gatio ion. n. The PEB will will direc direct t CMC CMC (MMS (MMSR-4 R-4) ) to separ separate ate or reti retire re Marin Marines es found found “Unfi “Unfit” t” to contin continue ue Naval Naval servi service ce. . c. PLD. PLD. PLD PLD is a cont contin inua uati tion on on acti active ve duty duty in a PLD PLD stat status us, , whic which h is appr approv oved ed afte after r a Mari Marine ne has has been been foun found d “Unf “Unfit it” ” by a PEB PEB as a resu result lt of phys physic ical al disa disabi bili lity ty. . PLD PLD is assi assign gned ed when when a Mari Marine ne is not not expe expect cted ed to RTFD RTFD earl earlie ier r than than 16 mont months hs or it is proj projec ecte ted d that that the the cond condit itio ion n cann cannot ot be corr correc ecte ted. d. A Mari Marine ne can can rema remain in on acti active ve duty duty in a PLD PLD stat status us, , prov provid ided ed the the crit criter eria ia (e.g (e.g., ., > 18 and and < 20 year years s acti active ve duty duty) ) is met met per per refe refere renc nce e (d). (d). CMC CMC (MMS (MMSRR-4) 4) may may scre screen en, , revi review ew, , and and grant grant reque request sts s for for PLD not meeti meeting ng the the menti mention oned ed crite criteri ria a on a casecase-by by-ca -case se basis basis. . (1) SRB/O SRB/OQR QR Entry Entry Requi Requirem rement ents. s. When When a perma permanen nent t medic medical al condi conditi tion on has been been ident identifi ified, ed, appro appropr priat iate e entr entries ies will will be place placed d in the Marin Marine’s e’s healt health h record record and and SRB/O SRB/OQR. QR. This This will will elimi elimina nate te the the neces necessi sity ty to repeat repeated edly ly issue issue medic medical al waive waivers rs. . The healt health h recor record d entry entry will will incl include ude MEB/P MEB/PEB EB findi findings ngs, , inclu includin ding g the date date of the the medical medical determin determinati ation, on, diagnosi diagnosis, s, prognos prognosis, is, and restric restriction tions s imposed imposed. . The NAVMED NAVMED 6100/ 6100/5, 5, Abbre Abbrevia viate ted d Limit Limited ed Duty Duty Medica Medical l Board Board Report Report, , will will be filed filed on the the docum document ent side side of the the SRB/O SRB/OQR QR afte after r compl complet eting ing the MCTFS MCTFS entry entry requi require remen ments ts. . (2) (2) MCTF MCTFS S Entr Entry. y. PLD PLD is requ reques este ted d thro throug ugh h the the PEB PEB and and appr approv oved ed by CMC CMC (MMS (MMSRR-4) 4). . PLD PLD requ reques ests ts will will be auth author oriz ized ed by the the PEB PEB base based d on the the best best inte intere rest st of the the Mari Marine ne Corp Corps s and and the the heal health th of the the Mari Marine ne. . The The MCTF MCTFS S duty duty limi limita tati tion on code code for for this this stat status us is “S, “S, RETN RETN LD STAT STAT” ” per per para paragr grap aph h 1206 1206 of refe refere renc nce e (i). (i). Only Only CMC CMC (MMSR (MMSR-4) -4) is autho authori rized zed to enter enter or remov remove e this this code code from from MCTFS MCTFS. . (3) (3) FitRp FitRpt t Requi Requirem rement ent. . Marin Marines es on limit limited ed duty duty for for an entir entire e semi semi-an -annu nual al perio period d will will have have "not "not medic medicall ally y quali qualifie fied d (NMED (NMED)" )" recor recorded ded in block block 8b of secti section on A and an expla explana natio tion n includ included ed in secti section on I of the the FitRp FitRpt t per refer referenc ence e (d). (d). (4) (4) A Mari Marine ne assi assign gned ed to PLD PLD for for a peri period od grea greate ter r than than 6 mont months hs, , must must be reev reeval alua uate ted d and and have have a comp comple lete te MEB MEB sent sent to the the PEB PEB no late later r than than 4 mont months hs prio prior r to PLD PLD expi expira rati tion on date date. . A copy copy will will be forwa forward rded ed to the the CMC CMC (MMS (MMSRR-4) 4). . This This perma permane nent nt conditio condition n will will be reevalua reevaluated ted and updated updated at each service– service–rel related ated require required d physica physical l evaluati evaluation on (e.g., (e.g., annual, annual, reenlis reenlistmen tment, t, etc.). etc.).
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2303 2303. . BODY BODY COMP COMPOS OSIT ITIO ION N STAN STANDA DARD RDS S AND AND LIGH LIGHT T OR TLD. TLD. Mari Marine nes s assi assign gned ed a ligh light t or TLD statu status s or place placed d on medi medical cal hold hold for MEB/P MEB/PEB EB scree screeni ning ng will will maint maintain ain body body comp compos osit itio ion n stan standa dard rds. s. Bein Being g scre screen ened ed for for or plac placed ed on ligh light t or TLD TLD does does not not absol absolve ve the Marin Marine’ e’s s respo respons nsibi ibili lity ty to compl comply y with with Marin Marine e Corps Corps stand standard ards. s. A Marin Marine e that that fails fails to maint maintai ain n body body compo composi sitio tion n standa standard rds s may may be place placed d on a BCP, BCP, assig assigned ned to a modif modified ied RPCP RPCP (refl (reflect ecting ing physi physica cal l restr restric ictio tions ns as deter determin mined ed by a MO), MO), and and give given n diet dietar ary y adju adjust stme ment nts s to foll follow ow. . Ligh Light t or TLD TLD Mari Marine nes s assi assign gned ed to a BCP, BCP, who fail fail to succe successf ssful ully ly retur return n to Marin Marine e Corps Corps stand standar ards ds upon upon compl completi etion on of the Progr Program, am, are subje subject ct to admin administ istrat rativ ive e acti action on to inclu include de a Page Page 11 couns counsel eling ing entry entry for unsatis unsatisfact factory ory perform performance ance per paragrap paragraph h 6105, 6105, and processe processed d for administ administrati rative ve separat separation ion per referen reference ce (h).
2304. 2304. 1.
REELIST REELISTMENT MENT/PRO /PROMOTI MOTION ON
Enli Enlist sted ed
a. Reenli Reenlist stmen ment. t. Enlis Enliste ted d Marin Marines es shall shall not not be grante granted d reenl reenlis istme tment nt while while assi assign gned ed to a PLD PLD stat status us unle unless ss the the CMC CMC gran grants ts a spec specif ific ic waiv waiver er. . Inst Instea ead, d, the the Marin Marine e shoul should d be place placed d on medic medical al hold, hold, Conve Convenie nienc nce e of the Gover Governme nment nt Medic Medical al (COFG (COFGM), M), until until foun found d “Fit” “Fit” or “Unfi “Unfit” t” by a PEB PEB per parag paragrap raph h 8607 8607 of refer referenc ence e (h). (h). b. Prom Promot otio ion n (TLD (TLD). ). Enli Enlist sted ed Marin Marines es assi assign gned ed a TLD TLD stat status us do not lose lose their their eligi eligibil bility ity to be consi consider dered ed for for promot promotio ion, n, due due to medic medical al condi conditio tions ns diagno diagnose sed d by a MO that that limi limits ts full full duty duty stat status us. . Refe Refer r to para paragr grap aph h 8608 8608.8 .8 of refe refere renc nce e (k). (k). c. Prom Promot otio ion n (PLD (PLD). ). Enli Enlist sted ed Mari Marine nes s who who have have been been prev previo ious usly ly sele select cted ed and and are are pendi pending ng a fitn fitness ess for duty duty deter determin minat ation ion by the the Disab Disabil ility ity Evalu Evaluati ation on System System (DES) (DES) will will be prese presente nted d their their cert certifi ifica cates tes of appoi appoint ntmen ment, t, and and their their promo promoti tions ons will will be affec affected ted, , if other otherwis wise e quali qualifie fied. d. Howev However er, , enlis enliste ted d Marin Marines es assi assigne gned d to a PLD PLD statu status s on the the conve convenin ning g date date of the appro appropri priat ate e selec selecti tion on board board are not not eligi eligibl ble e for consider consideratio ation n for promotio promotion. n. 2. Offi Office cers rs. . If an offi office cer r is in a PLD PLD stat status us, , dela delays ys of prom promot otio ion n can can be init initia iate ted d at the the time time an offi office cer r is sele select cted ed by a sele select ctio ion n boar board d or prio prior r to the the time time an offi office cer' r's s prom promot otio ion n is to be effe effect cted ed. . Dela Delay y of an offi office cer' r's s prom promot otio ion n is warra warrante nted d if the SecNa SecNav, v, CMC, CMC, or CO belie believes ves the the offic officer er is menta mentally lly, , physic physical ally, ly, moral morally, ly, or profe profess ssion ionall ally y not quali qualifie fied d for promo promotio tion n to the the next next highe higher r grade grade. . Refer Refer to parag paragrap raph h 8002.9 8002.9 of refe referen rence ce (h) (h) and and paragr paragrap aph h 6003 6003 of refer referenc ence e (m). (m).
2305. 2305. PREGNAN PREGNANCY/P CY/POSTP OSTPARTU ARTUM. M. After After medical medical determina determinatio tion n of pregnan pregnancy, cy, Marines Marines will will be waiv waived ed from from the the PFT. PFT. Preg Pregna nant nt Mari Marine nes s will will part partic icip ipat ate e in a medi medica call lly y approved approved exercise exercise program program through throughout out the pregnanc pregnancy y and postpart postpartum um period, period, except except when when not not reco recomm mmen ende ded d by a MO. MO. 1. Resum Resuming ing Physi Physical cal Condi Conditio tioni ning ng and Testi Testing ng. . Postp Postpar artum tum Marin Marines es will be requ requir ired ed to take take and and pass pass a PFT PFT no late later r than than 6 mont months hs from from the the date date that that a MO has has autho authoriz rized ed her her RTFD RTFD. . This This full full duty duty autho authoriz rizat ation ion will will normal normally ly coinc coincide ide with with the end of the the 6-wee 6-week k (post (postpar partu tum) m) conva convales lesce cent nt leave leave perio period, d, per per refer referen ence ce (l). (l). Unles Unless s medic medical ally ly prohi prohibit bited ed, , phys physica ical l cond conditi ition oning ing shoul should d resum resume e at this this time. time. COs COs shou should ld be atte attent ntiv ive e to the the fact fact that that a Mari Marine ne RTFD RTFD stat status us will will need need to trai train n at a mode modera rate te pace pace to retu return rn to the the leve level l of fitn fitnes ess s she she expe experi rien ence ced d prio prior r to her her pregnancy.
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MCPFTBCP
2 306
2. Early Early Termina Terminati tion/ on/Mis Misca carri rriag age. e. A Mari Marine ne whose whose pregn pregnanc ancy y resu results lts in a misca miscarri rriage age or has has been been term termina inate ted d will will be requ require ired d to confo conform rm to body body compo composi sitio tion n stan standa dard rds s and and pass pass a semi semi-a -ann nnua ual l PFT, PFT, in a time time peri period od dete determ rmin ined ed by a MO. MO. Just Just as with with each each preg pregnan nancy cy, , recov recover ery y perio periods ds will will vary vary depen dependi ding ng on the the indiv individu idual’ al’s s physi physical cal statu status s at the time time of termi terminat natio ion/m n/mis iscar carri riage age. . Time Time limit limits s will will not excee exceed d those those that that are presc prescrib ribed ed for a full full term term pregn pregnan ancy. cy. 3. Diffi Difficul cult t Pregn Pregnanc ancy y or Birth Birth/Ce /Cesa sarea rean n Secti Section/ on/Sti Still ll Birth. Birth. Altho Although ugh rare, rare, these these types types of inst instanc ances es may may resu result lt in a more more diffi difficul cult t recove recovery ry. . There Therefo fore, re, in pregnanc pregnancies ies where where complica complication tions s develop, develop, MOs will determin determine e on a case-bycase-by-case case basis basis the the time time neede needed d to retur return n a Mari Marine ne to full full duty duty. . Upon Upon RTFD, RTFD, the the Mari Marine ne will will be requi required red to confo conform rm to the body body compo composit sitio ion n stand standar ards ds and and pass pass the the semisemi-an annua nual l PFT in the the time time peri period od dete determ rmin ined ed by a MO. MO. 4. Line Lines s of Comm Commun unic icat atio ion. n. It is impo import rtan ant t that that an open open dial dialog ogue ue and and coor coordi dina nati tion on betw betwee een n the the Mari Marine ne, , the the MO, MO, and and the the CO be main mainta tain ined ed in orde order r to dete determ rmin ine e any any physi physical cal limit limitati ation ons s and and dieta dietary ry concer concerns ns, , the the healin healing g time time requi required red to retur return n the Marin Marine e to full full duty duty, , and and the the Mari Marine' ne's s over overall all progr progress ess. . 5. Fail Failur ure e to RTFD. RTFD. Mari Marine nes s not not RTFD RTFD at the the term termin inat atio ion n of the 6-wee 6-week k (post (postpar partum tum) ) conva convales lesce cent nt leave leave perio period, d, may may be given given an addit addition ional al perio period d of up to 30 days days ligh light t duty duty, , to allo allow w addi additi tion onal al reco recove very ry time time. . If upon upon term termin inat atio ion n of the the 30 days days ligh light t duty duty, , the the Mari Marine ne is stil still l not not RTFD RTFD, , then then the the Mari Marine ne will will be plac placed ed on medic medical al hold hold and refer referred red to a MEB MEB for for deter determi minat natio ion n of fitne fitness ss for conti continue nued d mili milita tary ry serv servic ice. e. A Mari Marine ne not not RTFD RTFD stat status us and and as a resu result lt refe referr rred ed to a MEB MEB will will not not be assi assign gned ed to the the BCP BCP for for fail failur ure e to meet meet weig weight ht and and body body fat fat stan standa dard rds. s. Chapt Chapter er 2, parag paragra raph ph 2301 2301 furth further er detai details ls the MEB proce process ss and and appen appendi dix x L descr describe ibes s the Pregnanc Pregnancy y and (inactiv (inactive) e) BCP Assignme Assignment nt Process Process. . 6.
Promo Promotio tion n and Reenlis Reenlistm tment ent
a. Pregn Pregnant ant Marine Marines s who who did did meet meet the the reenl reenlist istmen ment t or promo promoti tion on crite criteria ria prior prior to medic medical al deter determi minat natio ion n of pregn pregnanc ancy y are are eligi eligible ble to reenl reenlist ist and and be promot promoted ed at any time during during their their pregnanc pregnancy y or (postpa (postpartum rtum) ) convale convalescen scent t period. period. b. Pregn Pregnant ant Marine Marines s who who did did not meet reenl reenlist istmen ment t or promo promoti tion on crite criteria ria prior prior to medic medical al deter determi minat natio ion n of pregn pregnanc ancy y will will not not be eligi eligible ble to reenl reenlis ist t or be promo promoted ted durin during g the the pregn pregnan ancy cy perio period. d. Reenl Reenlis istme tment nt and and promot promotio ion n elig eligibi ibilit lity y will will occu occur r for for thes these e Mari Marine nes s only only afte after r they they have have been been RTFD RTFD and and have have met met all all crit criter eria ia. .
2306. 2306.
MEDICAL MEDICAL WAIVERS WAIVERS/EXE /EXEMPTI MPTIONS ONS
1. Medi Medica cal l Waiv Waiver ers. s. A medi medica cal l waiv waiver er (ligh (light t or TLD) TLD) that that excus excuses es a Mari Marine ne from from part partic icip ipat atin ing g in a PFT PFT will will not not be cons consid ider ered ed a PFT PFT fail failur ure. e. The The MO will will docu docume ment nt on the the medic medical al eval evaluat uation ion the the medic medical al cond conditi ition on, , the the expir expirat ation ion date, date, physic physical al exerc exercise ise (base (based d on limita limitati tions ons), ), and the PPFT PPFT event events s that that the the Marin Marine e can compl complete ete, , if any, any, duri during ng the the waiv waiver er peri period od. . Mari Marine nes s who who are are medi medica call lly y excu excuse sed d from from perf perfor ormi ming ng a part partic icul ular ar even event t of the the PFT, PFT, as cert certif ifie ied d by a MO, MO, are are requ requir ired ed to perfo perform rm a PPFT PPFT. . Refer Referenc ence e parag paragrap raph h 2202 2202 of this this Manua Manual l for for PPFT PPFT requ require iremen ments ts. . 2. Inju Injury ry Duri During ng PFT. PFT. Mari Marine nes s inju injure red d duri during ng the the exec execut utio ion n of a semi semi-a -ann nnua ual l PFT PFT (e.g (e.g., ., pull pulled ed musc muscle le duri during ng the the run) run) may may be give given n cred credit it for for a PPFT PPFT scor score e if two two of the the thre three e even events ts were were comp comple lete ted d prio prior r to the the inju injury ry. . Or, Or, afte after r clea cleara ranc nce e from from a MO, MO, the the Mari Marine ne will will be give given n an oppo opport rtun unit ity y to run run the the PFT PFT agai again. n. Only Only the the CO and and the Command Command PT Represe Representat ntative, ive, after after reviewin reviewing g the facts facts surroun surrounding ding the incident incident, , can can auth author oriz ize e that that cred credit it be give given n for for a PPFT PPFT or if a Mari Marine ne is give given n an oppo opport rtun unit ity y to run run the the PFT PFT at a late later r time time. . Mari Marine nes s comp comple leti ting ng only only one one even event t
2-19
2 30 7
MCPFTBCP
prio prior r to the the inju injury ry will will rece receiv ive e neit neithe her r a PFT PFT scor score e nor nor PPFT PPFT cred credit it. . If eval evalua uate ted d and and assi assign gned ed a ligh light t duty duty stat status us as a resu result lt of the the inju injury ry, , then then the the Mari Marine ne will will be requ requir ired ed to reta retake ke the the PFT PFT 30-9 30-90 0 days days afte after r bein being g RTFD RTFD stat status us. . Mari Marine nes s who who are are eval evalua uate ted d and and not not assi assign gned ed a ligh light t duty duty stat status us, , will will reta retake ke the the PFT PFT at the the CO's CO's discretion. 3. Illne Illness. ss. Marin Marines es encoun encounter terin ing g a rapid rapid onset onset illne illness ss prior prior to the semi-an semi-annu nual al PFT PFT will will obta obtain in a ligh light t duty duty chit chit. . Ligh Light t duty duty chit chits s must must be subm submit itte ted d to the the comm comman and d prio prior r to the the sche schedu dule led d PFT. PFT. The The CO will will deci decide de when when the the Mari Marine ne will will be requi required red to take take the the misse missed d PFT. PFT.
2307 2307. .
AGE AGE 46 AND OVER OVER RISK RISK FACT FACTOR OR SCRE SCREEN ENIN ING G
1. Mari Marine nes s age age 46 year years s and and over over will will self self-v -val alid idat ate e a “Ris “Risk k Fact Factor or Scre Screen enin ing" g" as a preca precauti utiona onary ry measu measure, re, 30-60 30-60 days days prior prior to each each semisemi-an annua nual l PFT. PFT. Mari Marines nes will will compl complete ete secti sections ons (A) and (B) (B) of the Risk Risk Facto Factor r Scree Screeni ning ng conta containe ined d in appen appendi dix x E, and and subm submit it the the comp comple lete ted d form form to thei their r CO for for revi review ew. . A medi medica cal l scre screen enin ing g by a MO, MO, prior prior to PFT/P PFT/PPFT PFT parti particip cipat ation ion, , will will only only be requi required red if the the Marin Marine: e: a.
Answ Answer ers s “yes “yes” ” to any ques questi tion on in sect sectio ion n (A) (A) or (B). (B).
b.
Excee Exceeds ds the the body body compo composi sitio tion n stand standard ards. s.
2. Marin Marines es requi requiri ring ng a foll followow-on on medic medical al scree screenin ning g must must be medic medicall ally y cleare cleared d by a MO prio prior r to part partic icip ipat atin ing g in the the PFT. PFT. Supp Supple leme ment ntal al SF60 SF600 0 form forms s will will be atta attach ched ed to the Scree Screenin ning g if addit addition ional al MO remar remarks ks are are requ require ired. d. Indep Independ enden ent t Duty Duty Corps Corpsme men n are are not autho authoriz rized ed to issue issue medi medical cal clear clearanc ance e to Marin Marines es who who answe answere red d “yes “yes” ” to any any risk risk fact factor or scre screen enin ing g ques questi tion on. . Mari Marine nes s who who are are not not clea cleare red d by a MO to part partic icip ipat ate e in the semisemi-ann annua ual l PFT PFT are are rest restric ricte ted d from from parti partici cipat pation ion durin during g the the curre current nt semisemiannua annual l perio period, d, eith either er volun voluntar taril ily y or invol involunt untar arily ily. . Such Such restr restric ictio tion n only only appl applies ies to the the semisemi-an annua nual l period period durin during g which which the the MO deter determin minat ation ion was made. made. 3. Mari Marine nes s will will part partic icip ipat ate e in the the PFT PFT only only if clea cleare red d by a MO afte after r the the refe referr rral al, , and no furth further er medi medical cal evaluat evaluatio ion n is requi required red. . The The sign signed ed and comple completed ted Risk Facto Factor r Scree Screeni ning ng (orig (origina inal) l) and SF600 SF600 docu documen ments ts will will be filed filed in their their healt health h reco record rds, s, and and a copy copy of the the scre screen enin ing g will will be give given n to the the CO. CO. The The Comm Comman and d PT Represen Representati tative ve will will annotat annotate e the Marine Marine has complet completed ed the screeni screening ng (been (been cleared cleared for parti particip cipat ation ion), ), on the PFT and and Body Body Compo Composi sitio tion n Work Workshe sheet. et. 4. Marin Marines es havin having g a curre current nt phys physica ical l exam examina inati tion on or Navy Navy Annua Annual l Healt Health h Evalu Evaluat ation ion (BUME (BUMEDIN DINST ST 6120. 6120.26 26) ) will will not not be requi required red to compl complet ete e the the semisemi-an annua nual l Risk Risk Facto Factor r Scree Screenin ning g or recei receive ve addit additio ional nal medic medical al clear clearan ance ce to parti partici cipat pate e in the the PFT PFT if: if: a. Exam Examin inat atio ion n or eval evalua uati tion on was was cond conduc ucte ted d with within in the the last last 6 mont months hs from from the the date date of the sched schedul uled ed PFT. PFT. b.
Ther There e were were no phys physica ical l restri restrict ction ions s or limit limitat ation ions s impose imposed d by the the MO. MO.
c.
Thei Their r stat state e of heal health th has not not sinc since e chan change ged. d.
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CHAPTE CHAPTER R 2 PHYSICA PHYSICAL L FITNESS FITNESS TEST (PFT) (PFT) SECTI SECTION ON 4:
2400 2400. .
REMED REMEDIA IAL L PROC PROCEDU EDURES RES
RPCP RPCP
1. The comman command d direc directe ted d RPCP RPCP is design designed ed to impro improve ve a Marin Marine's e's physic physical al fitne fitness ss and body composit composition, ion, through through command command-str -structu uctured red physica physical l conditi conditionin oning, g, guidanc guidance, e, and super supervis visio ion n as contai containe ned d in appen appendix dix C. 2.
Assi Assign gnme ment nt. .
Mari Marine nes s will will be plac placed ed on a RPCP RPCP for any of the the foll follow owin ing: g:
a.
Fail Failin ing g a semi semi-a -ann nnua ual l PFT. PFT.
b.
Mari Marine nes s assi assign gned ed to the BCP. BCP.
c. Mari Marine nes s requ requir ired ed to take take a semi semi-a -ann nnua ual l PFT PFT but but fail fail to do so not take, take, RDNT RDNT"). ").
("re ("requ quir ired ed did
d. Marine Marines s who consi consiste stent ntly ly demon demonst strat rate e poor poor phys physica ical l perfor performa mance nce in MOS MOS related related tasks. tasks. e. Fema Female le Mari Marine nes s assi assign gned ed to the the BCP BCP prio prior r to preg pregna nanc ncy y and and RTFD RTFD stat status us will will resum resume e activ active e parti particip cipati ation on in the the RPCP. RPCP. The level level of progr program am parti partici cipat pation ion may require require MO input, input, if physica physical l limitat limitations ions are identifi identified. ed. 3.
Progr Program am Requi Require remen ments. ts.
RPCP RPCP requi requirem remen ents: ts:
a.
Mini Minimu mum m of 30 days days in the the Prog Progra ram, m, rega regard rdle less ss of chan change ge in abil abilit ity. y.
b.
Take Take and and pass pass a PFT PFT at compl complet etio ion n of the init initia ial l 30-d 30-day ay peri period od. .
c. Mari Marine nes s assi assign gned ed to the the BCP BCP will will rema remain in in the the RPCP RPCP for for the the dura durati tion on of the the BCP assignment. assignment. d. No forma formal l admin adminis istra trati tive ve actio action n is requi required red for assig assignm nment ent to RPCP RPCP (e.g. (e.g., , no requi requirem rement ent for for a SRB/O SRB/OQR, QR, Unit Unit Diary Diary, , or MCTFS MCTFS entry entry). ).
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CHAPTE CHAPTER R 3 BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP)
PARAGRAPH
PAGE
SCOPE . . . . . . . . . . . . . . . . . . . . . .
300 0
3-3
OBJECTIVES
3001
3-3
3002
3-3
. . . . . . . . . . .
310 0
3-5
BODY COMPOSITION EVALUATION PROCEDURES. . . . . .
3101
3-5
PHYSICAL PERFORMANCE EVALUATION
. . . . . . . .
310 2
3-8
PREGNANCY/POSTP PREGNANCY/POSTPARTUM ARTUM BODY COMPOSITION COMPOSITION REQUIREMENTS . . . . . . . . . . . . . . . . . .
3103
3-9
BODY COMPOSITION MEDICAL EVALUATION . . . . . . .
3200
3-11
. . .
3201
3-11
RESIDENTIAL OBESITY PROGRAM (ROP) . . . . . . . .
320 2
3-18
. . . . . . . . . . . . . . . . . . .
RESPONSIBILITIES
. . . . . . . . . . . . . . . .
SECTI SECTION ON 1: 1: BODY COMPOSITION STANDARDS
SECT SECTIO ION N 2:
STAND STANDAR ARDS DS
BCP BCP PROC PROCED EDUR URES ES
BCP ASSIGNMENT . . . . . . . . . . . . . .
TABLE 3-1
ADMINISTRATIVE ACTIONS. . . . . . . . . .
3-17
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CHAPTE CHAPTER R 3 BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP)
3000. 3000. SCOPE SCOPE. . It is essen essenti tial al that every every Marin Marine e maint maintai ain n the the estab establis lished hed stand standar ards ds of heal health th and and phys physic ical al fitn fitnes ess. s. With With age, age, it is not not unco uncomm mmon on for for the the aver averag age e Ameri American can to exper experie ience nce a decr decreas ease e in physi physical cal activ activit ity, y, a chan change ge in meta metabol bolic ic rate, rate, with with uncha unchange nged d calo caloric ric intake intake. . As a resul result, t, body body fat fat and and weig weight ht may may incre increas ase, e, havin having g a negat negative ive impact impact on one's one's health health and level level of fitne fitness ss. . Medic Medical al autho authorit rities ies state state that that exces excess s body body fat can can be associ associat ated ed with with high high blood blood press pressure ure, , high high blood blood choleste cholesterol, rol, diabetes diabetes, , cancer, cancer, cardiov cardiovascu ascular lar disease disease, , and similar similar health health risks. risks. In extreme extreme climate climates s and physical physically ly demandi demanding ng environ environment ments, s, excess excess weight weight and body fat can also also imped impede e phys physica ical l perfo performa rmance nce and and stami stamina na, , whic which h is of parti particul cular ar impor importan tance ce to the Marin Marine e and and the missi mission. on.
3001 3001. .
OBJE OBJECT CTIV IVES ES. .
The The obje object ctiv ives es of the the Mari Marine ne Corps Corps' ' BCP BCP are: are:
1. To esta establ blis ish h heal health thy y weig weight ht and and body body fat fat stan standa dard rds s that that ensu ensure re all all Mari Marine nes s are are physical physically ly capable capable to perform perform their their duties. duties. 2. To cont contri ribu bute te to the the heal health th and and well well bein being g of ever every y Mari Marine ne by cont contin inuo uous usly ly monitori monitoring ng weight, weight, body fat, diet/nut diet/nutriti rition, on, and physica physical l fitness fitness conditio conditionin ning. g. 3. To moti motiva vate te all all Mari Marine nes s to set set the the exam exampl ple e by main mainta tain inin ing g the the esta establ blis ishe hed d body body composition composition standards. standards. 4. To ensur ensure e those those Mari Marines nes who do not not meet meet esta establi blish shed ed stand standard ards s are counse counseled led accor accordin dingl gly, y, and given given the oppor opportu tunit nity y and and prope proper r guida guidanc nce e to achie achieve ve the the stand standar ards ds through through the BCP and Remedia Remedial l Physical Physical Conditio Conditioning ning Program Program (RPCP). (RPCP).
3002. 3002.
RESPONS RESPONSIBIL IBILITIE ITIES S
1. Indiv Individu idual al Marine. Marine. It is every every Marin Marine’s e’s respo respons nsibi ibili lity ty to maint maintai ain n the the Marin Marine e Corps Corps' ' body body compo composi sitio tion n stand standard ards, s, or if not not in adher adherenc ence e with with stan standar dards ds, , to take take appr approp opri riat ate e acti action on to retu return rn to them them in a time timely ly mann manner er. . Mari Marine nes s on ligh light t or limited limited duty, duty, whose whose medical medical conditio condition n preclude precludes s them from partici participati pating ng in specific specific activiti activities, es, will be expecte expected d to particip participate ate in conditio conditionin ning g alterna alternative tives s and dietary dietary adjustme adjustments nts, , in order order to maintain maintain these these standard standards. s. 2. CO. CO. It is the the CO’s CO’s respo respons nsib ibil ilit ity y to ensur ensure e each each Mari Marine ne recei receive ves s a semi semi-a -ann nnua ual l Body Body Compo Composit sition ion Evalu Evaluat ation ion, , and to close closely ly moni monitor tor Marin Marines es assig assigne ned d to the comm comman and’ d’s s BCP BCP and and RPCP RPCP. . COs COs will will: : a. Contin Continua ually lly monito monitor r all all Marine Marines s withi within n the the comma command nd to ensur ensure e adher adherenc ence e to establis established hed body composi composition tion standard standards. s. b. Identi Identify fy Marin Marines es who who excee exceed d the weight weight and and body body fat fat stand standard ards s by condu conducti cting ng periodic periodic Body Composit Composition ion Evaluat Evaluations ions. . c. Offer Offer educa educati tiona onal l progr programs ams, , event events, s, and and other other motiv motivati ation onal al means means to encourag encourage e Marines Marines to achieve achieve and maintain maintain appropri appropriate ate body body composi composition tion standard standards. s. Such Such progr programs ams could could incl include ude, , but are not limite limited d to: to: body body compo composi sitio tion n semin seminars ars, , health health and fitness fitness fairs, fairs, and individ individual ual consult consultatio ations ns conduct conducted ed by qualifi qualified ed dieti dieticia cians ns, , medic medical al auth authori oriti ties, es, and Sempe Semper r Fit Fit perso personne nnel. l. Spous Spouses es shou should ld be encou encourag raged ed to parti particip cipat ate e in these these progr program ams s with with the the assig assigned ned Marin Marine. e. Refer Referenc ence e the the Semp Semper er Fit Fit webs websit ite e (www.usmc-mccs.org www.usmc-mccs.org) ) for addition additional al informa information tion and services services. . 3-3
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d. Ensure Ensure the leade leaders rship hip unders understan tands ds that that Mari Marines nes may not have the educa educati tion on and exper experien ience ce need needed ed to atta attain in and and maint maintai ain n prope proper r healt health h and and fitn fitness ess, , and that that lifes lifestyl tyle e change changes s may take time. time. Howeve However, r, if given given the prope proper r tool tools s (e.g. (e.g., , educatio education, n, supervi supervision sion, , and positive positive reinforc reinforceme ement), nt), leaders leaders can assist assist Marines Marines in achie achievin ving g and maint maintain ainin ing g a healt healthy hy and and fit fit life lifesty style le more more quick quickly ly. . 3. Medi Medica cal l Offi Office cer r (MO) (MO). . The The MO's MO's resp respon onsi sibi bili lity ty is to eval evalua uate te the the Mari Marine ne’s ’s body body compo composit sitio ion, n, overa overall ll healt health, h, diet, diet, and and phys physica ical l abili ability ty to parti partici cipat pate e in the the BCP BCP and and RPCP RPCP. . The The CO shou should ld rece receiv ive e the the foll follow owin ing g from from the the MO: MO: a. Dete Determ rmin inat atio ion n of whet whethe her r the the weig weight ht or body body fat fat incr increa ease se is due due to an underlyi underlying ng cause cause or associa associated ted disease disease. . b.
The Marine’ Marine’s s curre current nt duty duty statu status s (e.g. (e.g., , full, full, light, light, or limit limited ed duty) duty). .
c.
The recomme recommend nded ed dieta dietary ry plan and and weigh weight t and and body body fat fat redu reducti ction on goal goals. s.
d.
The physi physical cal condi conditio tioni ning ng restr restric ictio tions ns or limit limitati ation ons s impos imposed ed. .
e.
The The date date the the Mari Marine ne is expe expect cted ed to retu return rn to full full duty duty (RTF (RTFD) D) stat status us. .
f. case.
3-4
Any other other pert pertine inent nt info informa rmatio tion n that that perta pertains ins to the the Mari Marine’ ne’s s indiv individu idual al
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CHAPTE CHAPTER R 3 BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) SECTI SECTION ON 1: 1:
STAND STANDAR ARDS DS
3100. 3100. BODY BODY COMPOS COMPOSITI ITION ON STANDAR STANDARDS. DS. The Marin Marine e Corps Corps' ' weigh weight t and body body fat stand standard ards s are health health and and perf perform orman ance ce based based, , and not based based on appea appeara rance nce. . Marin Marines es are consi consider dered ed not not with within in these these stand standard ards s when when their their body body weig weight ht and body body fat fat excee exceed d the the maxi maximu mum m limi limits ts as cont contai aine ned d in appe append ndix ix I. If test tested ed and and the the Mari Marine ne's 's perc percen ent t body body fat fat exce exceed eds s the the maxi maximu mum m limi limit t (18% (18% for for male males, s, 26% 26% for for fema female les) s), , then then the the CO will evaluate evaluate the Marine's Marine's physica physical l perform performance ance (e.g., (e.g., current current semi-an semi-annual nual Physica Physical l Fitness Fitness Test (PFT)) (PFT)) using using the Physica Physical l Perform Performance ance Evaluat Evaluation ion in paragra paragraph ph 3102. 3102. If the the Marin Marine e does does not meet meet the Physi Physical cal Perfo Perform rmanc ance e Evalua Evaluati tion on crite criteri ria, a, then then the the CO will will have have the the Mari Marine ne eval evalua uate ted d by a MO and and assi assign gned ed to a BCP BCP - form former erly ly know known n as the "Weig "Weight ht Contr Control ol Prog Program ram." ." Marin Marines es assi assigne gned d to the the BCP BCP will will recei receive ve assis assistan tance ce in reduc reducin ing g body body weigh weight t and in parti particu cular lar body body fat, fat, in order order to attai attain n and maint maintain ain a more more healt healthy hy phys physica ical l fitne fitness ss state state. . The The BCP BCP assig assignme nment nt proce process ss and endor endorsem semen ents ts are conta containe ined d in parag paragra raph ph 3201 3201 and and appen appendi dix x D of this this Manua Manual. l.
3101. 3101.
BODY BODY COMPOSITIO COMPOSITION N EVALUATIO EVALUATION N PROCEDURES PROCEDURES
1. Body Body Compo Composit sitio ion n Evalu Evaluat ation ion. . The The Body Body Comp Composi ositi tion on Evalu Evaluati ation on is a semisemi-ann annual ual requirem requirement ent designe designed d to ensure ensure Marines Marines are within within Marine Marine Corps Corps establi established shed heigh height/w t/wei eight ght or body body fat fat stand standar ards. ds. Every Every Mari Marine ne must must be evalu evaluat ated ed twice twice a year year durin during g the the Janua January ry-Ju -June ne and JulyJuly-Dec Decem ember ber time time frame frames. s. The The Body Body Compo Composi sitio tion n Evalu Evaluati ation on will will not not occu occur r withi within n 14 days days (prio (prior r to or after after) ) of the the semi semi-an -annu nual al PFT. PFT. In the the case case of unan unanno noun unce ced d insp inspec ecti tion ons s cond conduc ucte ted d by CG Insp Inspec ecti tion on team teams, s, the the PFT PFT and and Body Body Comp Compos osit itio ion n Eval Evalua uati tion on may may take take plac place e on the the same same day. day. SMCR SMCR Mari Marine nes s will will be eval evalua uate ted d on the the dril drill l week weeken end d befo before re or afte after r the the annu annual al PFT. PFT. The The objec objectiv tive e is to preve prevent nt Marin Marines es from from takin taking g extr extreme eme measu measures res for rapid rapid and poten potentia tiall lly y unhea unhealt lthy hy weigh weight t loss loss prior prior to the weighweigh-in in porti portion on of the PFT. This This safet safety y measu measure re will will affo afford rd Marin Marines es adequ adequat ate e time time to hydra hydrate te and and eat eat heal healthy thy prior prior to the the PFT. PFT. This This meas measur ure e also also will will enab enable le Mari Marine nes s to perf perfor orm m thei their r best best, , whil while e reduc reducing ing the risks risks of injur injury y (e.g. (e.g., , dehyd dehydra ratio tion n or heat heat injur injuries ies). ). a. Weigh Weigh-In -Ins. s. Regar Regardl dless ess of duty duty status status (full/ (full/lig light ht/li /limi mited ted duty) duty), , all all Marin Marines es are are requi require red d (at (at a minim minimum um) ) to comp complet lete e a semisemi-an annua nual l (annu (annual al for for Reser Reserve ves) s) Body Body Compo Composit sition ion Evalu Evaluat ation ion as presc prescri ribed bed by the the unit unit trai trainin ning g sche schedul dule. e. The The Command Command Physical Physical Trainin Training g (PT) (PT) Represe Representat ntative ive and his/her his/her designat designate e are the only unit personne personnel l authori authorized zed to conduct conduct Body Composit Composition ion Evaluat Evaluations ions, , and will record record the resul results ts on the the PFT and Body Body Compo Composit sitio ion n Work Workshe sheet et in appen appendix dix F. (1) Unifor Uniform. m. Unifo Uniform rm for for the the Eval Evaluat uatio ion n is the USMC estab establis lishe hed d green green-o -onngree green n T-sh T-shir irt t and and shor shorts ts, , and and sock socks. s. No othe other r unif unifor orm m or PT atti attire re is perm permit itte ted. d. Shoe Shoes s will will not not be worn worn. . (2) Height Height Meas Measure ureme ment. nt. Heig Height ht will will be measu measure red d usin using g a stand standard ard, , nonnonstret stretchi ching ng (clot (cloth h or fiber fibergl glass ass) ) tape tape measu measure re that that is secu secured red to a wall wall and flush flush with with the the deck deck; ; weig weight ht scal scales es that that have have a heig height ht meas measur urin ing g devi device ce will will not not be used used. . The The Mari Marine ne will will stan stand d with with thei their r back back agai agains nst t the the wall wall, , heel heels s flat flat on the the deck deck, , shou should lder ers s back back, , with with arms arms to the the side side in a rela relaxe xed d mann manner er, , and and head head stra straig ight ht forw forwar ard. d. A rule ruler r will will be used used to mark mark the the Mari Marine ne’s ’s exac exact t heig height ht. .
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(a) (a) Measu Measure remen ment t will will be recor recorde ded d to the neare nearest st inch. inch. (b) (b) If the the heig height ht frac fracti tion on is less less than than 1/2 1/2 inch inch, , roun round d down down to the the near neares est t inch inch. . If heig height ht frac fracti tion on is 1/2 1/2 inch inch or more more, , roun round d up. up. (3) Weight Weight Measu Measurem remen ent. t. Weight Weight will be meas measure ured d on a cali calibra brate ted d balan balance ce beam beam scale scale in the requir required ed PT unif uniform orm, , with without out runnin running g shoes shoes. . A one-p one-pou ound nd reduc reductio tion n will will be grant granted ed for for the the PT unifo uniform; rm; howev however er, , no othe other r weigh weight t reduc reductio tions ns are authorized. authorized. (a) (a) Measu Measure remen ment t will will be recor recorde ded d to the the neare nearest st pound pound. . (b) (b) If the the weig weight ht frac fracti tion on is 1/2 1/2 poun pound d or less less, , roun round d down down to the the neare nearest st pound pound. . If more more than than 1/2 pound pound, , roun round d up. up. (4) (4) Refe Refer r to sect sectio ion n I of appe append ndix ix I to revi review ew the the heig height ht and and weig weight ht char chart. t. If a Mari Marine ne is not not with within in heig height ht and and weig weight ht stan standa dard rds, s, then then the the Mari Marine ne will will be measu measured red for body body fat immedi immediate ately ly (same (same day). day). Body Body fat estima estimatio tion n is only only autho authoriz rized ed for for Mari Marines nes who excee exceed d their their maxim maximum um weigh weight t stand standar ard. d. The height height and weight weight measure measurement ment conducte conducted d during during this portion portion of the Body Composit Composition ion Evaluat Evaluation ion is what what will will be repo report rted ed on the the FitR FitRpt pt. . b. Body Body Fat Fat Esti Estima mati tion on. . Body Body fat fat will will be esti estima mate ted d usin using g the the circ circum umfe fere renc nceebase based d meth method od with with one one set set of meas measur urem emen ents ts for for each each gend gender er (Mal (Males es: : heig height ht, , neck neck circu circumfe mfere rence nce, , and and abdom abdomina inal l circu circumfe mferen rence ce at the the navel navel. . Fema Females les: : heig height, ht, neck circu circumfe mfere rence nce, , wais waist t circu circumf mfere erenc nce e at the thinn thinnest est porti portion on of the abdom abdomen, en, and and hips hips). ). No subst substit itut ute e meth method ods s of asses assessm smen ent t are are perm permit itte ted. d. This This DoD direc directe ted d metho method d of body body fat fat estim estimati ation on has has been been care careful fully ly eval evaluat uated ed for for appl applica icabi bilit lity y to servi service ce membe members rs and and repr represe esent nts s the the best best appro approac ach h that that can can be appli applied ed with with minim minimal al erro error r (+/(+/- 3 to 4%). 4%). This This meth method od is also also vali valid d beca becaus use e of the the emph emphas asis is on abdom abdomina inal l circum circumfe feren rence ce, , the the site site of human human body body fat depos depositi ition on whic which h is most most stron strongly gly assoc associat iated ed with with heal health th risks risks, , and and which which corr corresp espon onds ds to other other milit militar ary y goals goals incl includi uding ng appro appropr priat iate e appea appearan rance ce and and healt healthy hy exerc exercis ise e habit habits. s. Body Body fat fat measu measurem remen ents ts will will be taken taken in the the follow followin ing g mann manner: er: (1) Marin Marines es will will repo report rt for body body fat fat estim estimat ation ion in the the requ require ired d PT unifo uniform. rm. The Command Command PT Represe Representat ntative ive and his/her his/her designat designate e will conduct conduct the measure measurement ments. s. (2) The The tape tape measu measure re used used shou should ld be made made of non-s non-stre tretc tchab hable le mate materia rial, l, prefe preferab rably ly fiber fibergl glass ass; ; cloth cloth or steel steel tapes tapes are are unacc unaccept eptab able. le. The The tape tape measu measure re widt width h shou should ld be 1/4 1/4 - 3/8 3/8 inch inch. . The The tape tape meas measur ure e shou should ld be cali calibr brat ated ed (i.e (i.e., ., comp compar ared ed with with a yard yardst stic ick k or a meta metal l rule ruler r to ensu ensure re vali validi dity ty). ). This This is done done by align aligning ing the fiber fibergla glass ss tape tape measu measure re with with the quart quarter er inch inch marki marking ngs s on the ruler ruler. . The The mark markin ings gs shou should ld matc match h thos those e on the the rule ruler; r; if not, not, do not not use use that that tape tape meas measur ure. e. (3) (3) All All meas measur urem emen ents ts will will be take taken n on bare bare skin skin with with the the only only exce except ptio ion n being being the female female hip measure measurement ment. . (4) For For use use in the body body fat estim estimat ation ion formu formula, la, Marin Marines es will will have have their their heigh height t re-me re-meas asure ured d and recor recorded ded to the the near nearest est 1/2-i 1/2-inch nch. . (a) (a) If the the meas measur ured ed heig height ht frac fracti tion on is grea greate ter r than than an inch inch, , roun round d up to the the neare nearest st 1/21/2-inc inch. h. (b) (b) If the measu measured red heigh height t frac fractio tion n is great greater er than than 1/2-i 1/2-inc nch, h, round round up to the the next next whol whole e inch inch. . (c) (c) If the the meas measur ured ed heig height ht frac fracti tion on is at 1/2 1/2 inch inch, , use use that that measu measurem remen ent t in the the body body fat estim estimati ation on equa equatio tion. n. 3-6
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(d) (d) The The heig height ht measu measured red at the the initi initial al semisemi-ann annua ual l (ann (annual ual for Reser Reserves ves) ) height height/w /weig eight ht scree screen n is what what will will be repor reported ted on the the FitR FitRpt, pt, not the the heigh height t used used for for the the body body fat fat estim estimati ation on formu formula la. . (5) Witho Without ut caus causing ing inden indentat tatio ion, n, the the tape tape will will be appl applied ied to the the skin skin with with suffi sufficie cient nt tensi tension on to hold hold it in place place as the measu measure remen ment t is being being read. read. (6) (6) Circu Circumfe mferen rence ce measu measurem remen ents ts will will be taken taken three three times times to ensur ensure e accur accuracy acy. . Each Each set set of measu measurem remen ents ts will will be comp complet leted ed sequ sequent ential ially ly to disco discour urage age assum assumpti ption on of repea repeated ted measu measurem remen ent t readi reading ngs. s. For For males males, , compl complete ete one set set of abdomen abdomen and neck measure measurement ments, s, not, for example example, , three three abdomina abdominal l circumfe circumferen rences ces follo followed wed by three three neck neck circu circumfe mfere rence nces. s. Conti Continu nue e the the proce process ss by measu measuri ring ng the the abdom abdomen en and and neck neck in seri series es until until three three sets sets of measu measurem remen ents ts are are compl complet eted. ed. For femal females, es, compl complete ete one set set of waist waist, , hip, hip, and and neck, neck, measu measure remen ments, ts, not, for examp example, le, three three wais waist t measu measure remen ments ts foll followe owed d by three three hip measu measurem remen ents. ts. Conti Continue nue the proce process ss by measu measuri ring ng the waist waist, , hip, hip, neck neck series series three three sets sets of measu measure remen ments ts are are compl complete eted. d. The lower lower of the three three body body fat measu measurem remen ents ts will will be record recorded ed on the the PFT/B PFT/Bod ody y Composit Composition ion Workshe Worksheet et in appendi appendix x F. (7) Proce Procedu dures res for Body Body Fat Estim Estimat ation ion for Males Males: : (a) (a) Measu Measure re the neck neck circu circumfe mfere rence nce by placi placing ng the the edge edge of the tape tape meas measur ure e flus flush h with with the the bott bottom om of the the lary larynx nx and and perp perpen endi dicu cula lar r to the the long long axis axis of the neck. neck. The The Mari Marine ne shoul should d look look stra straigh ight t ahead ahead duri during ng the measur measureme ement nt, , with with shoul shoulder ders s down down (not (not hunc hunched hed). ). For For neck neck measu measure remen ments ts in exces excess s of the whole whole inch, inch, round round the the neck neck meas measure ureme ment nt up to the neare nearest st 1/2-i 1/2-inc nch h and and reco record rd (e.g. (e.g., , round round up 16 1/4 1/4 inch inches es to 16 1/2 1/2 inch inches es). ). (b) (b) Measu Measure re abdomi abdomina nal l circ circumf umfer erenc ence e agains against t the skin skin at the the nave navel, l, leve level l and and para parall llel el to the the deck deck. . Arms Arms are at the the side sides. s. Take Take measu measure reme ment nt at the the end of the the Marin Marine' e's s norm normal, al, relax relaxed ed exhal exhalat ation ion. . Roun Round d the the abdom abdomin inal al measu measure remen ment t down down to the the near neares est t 1/21/2-in inch ch and and reco record rd (e.g (e.g., ., roun round d down down 34 3/4 3/4 to 34 1/2 1/2 inch inches es). ). (c) (c) Deter Determi mine ne abdomina abdominal l measurem measurement ent and (e.g. (e.g., , abdom abdomin inal al - neck neck = Fat Estim Estimati ation on for for Males Males" "
perce percent nt body body fat fat by subtr subtract actin ing g the the neck neck from from the the compari comparing ng this value value against against the height height measurem measurement ent, , circu circumf mfere erenc nce e value value). ). Refe Refer r to the the chart chart "Per "Percen cent t Body Body in secti section on II of appen appendix dix I.
(8) Proce Procedu dures res for Body Body Fat Estim Estimat ation ion for Femal Females: es: (a) (a) Measu Measure re the neck neck circu circumfe mfere rence nce by placi placing ng the the edge edge of the tape tape meas measur ure e flus flush h with with the the bott bottom om of the the lary larynx nx and and perp perpen endi dicu cula lar r to the the long long axis axis of the neck. neck. The The Mari Marine ne shoul should d look look stra straigh ight t ahead ahead duri during ng the measur measureme ement nt, , with with shoul shoulder ders s down down (not (not hunc hunched hed). ). To establ establis ish h neck neck meas measure ureme ments nts in exces excess s of the the whole whole inch inch, , round round the neck neck measu measure remen ment t up to the the near nearest est 1/2-i 1/2-inch nch and recor record d (e.g., (e.g., roun round d up 13 3/8 3/8 inch inches es to 13 1/2 1/2 inch inches es). ). (b) (b) Measu Measure re the natur natural al waist waist circu circumfe mfere rence nce again against st the the skin skin at the point point of minimal minimal abdomin abdominal al circumf circumferen erence, ce, usually usually located located about about halfway halfway between between the nave navel l and and the the lowe lower r end end of the the ster sternu num m (bre (breas astb tbon one) e). . When When this this site site is not not easi easily ly obser observed ved, , take take seve several ral measu measurem remen ents ts at prob probabl able e sites sites and and use use the small smallest est value value. . Ensu Ensure re the tape tape is level level and paral paralle lel l to the deck. deck. Arms Arms are at the the side sides. s. Take Take measu measurem remen ents ts at the the end end of a norma normal, l, relax relaxed ed exhal exhalat ation ion. . Roun Round d natur natural al waist waist measu measurem remen ent t down down to the the neare nearest st 1/2-i 1/2-inch nch and and recor record d (e.g. (e.g., , round round down down 28 5/8 5/8 inches inches to 28 1/2 1/2 inch inches es). ).
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(c) (c) Measu Measure re the hip circu circumfe mfere rence nce while while facin facing g the the Mari Marine' ne's s righ right t side side by placi placing ng the the tape tape arou around nd the the hips hips so that that it passe passes s over over the the grea greates test t protr protrusi usion on of the the butt buttoc ocks ks as view viewed ed from from the the side side. . Ensu Ensure re the the tape tape is leve level l and and para parall llel el to the the deck deck. . Appl Apply y suff suffic icie ient nt tens tensio ion n on the the tape tape to mini minimi mize ze the the effe effect ct of clot clothi hing ng. . Round Round the the hip measu measurem remen ent t down down to the neare nearest st 1/2-i 1/2-inc nch h and and recor record d (e.g. (e.g., , roun round d down down 38 3/8 3/8 inch inches es to 38 inch inches es). ). (d) (d) Dete Determ rmin ine e perc percen ent t body body fat fat by addi adding ng the the wais waist t and and the the hip hip measurem measurements ents, , subtract subtracting ing the neck neck measure measurement ment, , and comparin comparing g values values against against the Marin Marine's e's heigh height t measu measure remen ment t (e.g. (e.g., , waist waist + hip - neck neck = circu circumfe mfere rence nce value value). ). Refe Refer r to the the char chart t "Per "Perce cent nt Body Body Fat Fat Esti Estima mati tion on for for Fema Female les" s" in sect sectio ion n II of appendix appendix I. (e) (e) Mari Marine nes s who who meet meet the the body body fat fat stan standa dard rds, s, 18% 18% for for male males s and and 26% 26% for for femal females, es, will will be consi conside dered red withi within n the the Mari Marine ne Corps Corps' ' body body comp composi ositi tion on stand standar ards. ds. Marin Marines es who who excee exceed d the body body fat stand standard ards s will will be furth further er eval evaluat uated ed on crite criteria ria set forth forth in parag paragrap raph h 3102 3102 below below. .
3102. 3102. PHYSI PHYSICA CAL L PERFO PERFORM RMANC ANCE E EVALU EVALUATI ATION. ON. There There is an integ integra ral l rela relatio tions nship hip between between body composit composition ion and physica physical l perform performance ance that warrants warrants consider considerati ation on when evalu evaluati ating ng the the "tot "total" al" Marine Marine. . For For insta instanc nce, e, there there are Marin Marines es who who exce exceed ed weigh weight t and body body fat stand standard ards, s, yet perfo perform rm excep excepti tiona onall lly y well well on the semisemi-ann annua ual l PFT PFT and and combat combat fitness fitness tests. These These Marines Marines demonstrat demonstrate e both both excepti exceptional onal cardiovas cardiovascula cular r endur enduranc ance e and upper upper body body stre strengt ngth, h, with with a body body compo composit sitio ion n that that may may be ident identifi ified ed as sligh slightl tly y excee exceedi ding ng the the stand standar ards, ds, but overa overall ll coul could d be viewed viewed as main maintai taini ning ng a reaso reasonab nable le body body weigh weight. t. In such such cases cases, , the the Mari Marine ne Corps Corps’ ’ view view on physi physical cal fitnes fitness s as "esse "essent ntial ial to the the day-t day-too-day day effec effectiv tiven eness ess and and comba combat t readi readines ness" s" shou should ld be the the overr overridi iding ng facto factor r in these these circu circums mstan tances ces. . The Physi Physical cal Perfo Performa rmanc nce e Eval Evaluat uatio ion n not not only takes takes body body composi composition tion and physical physical fitness fitness perform performance ance into consider considerati ation, on, it also also takes takes into into accou account nt the ackno acknowle wledg dged ed varia varianc nce e in the body body fat estim estimati ation on techniqu technique e ("taping ("taping" " method) method). . The Physical Physical Performa Performance nce Evaluat Evaluation ion accommod accommodate ates s for the ackno acknowle wledg dged ed margi margin n of error error in body body fat fat estim estimat ation ion and and testi testing ng, , norma normall lly y a vari varian ance ce of 3 to 4%. 4%. Refe Refere renc nce e (f) (f) esta establ blis ishe hes s a requ requir irem emen ent t to make make such such an accom accommod modat ation ion in view view of this this vari varianc ance. e. In esse essence nce, , the Physi Physical cal Perfo Performa rmanc nce e Evalu Evaluati ation on asses assesse ses s the the “tota “total” l” Marin Marine e (e.g (e.g., ., body body compo composi sitio tion n and and recen recent t semisemiannua annual l PFT PFT perfo perform rmanc ance e as well well as acknow acknowle ledge dges s the margi margin n of error error in body body fat fat testing). 1. The Physic Physical al Perfo Perform rmanc ance e Evalu Evaluati ation on requi require res s a Marin Marine e to meet meet the follow following ing criteria: a. Curren Current t 1st Class Class semisemi-ann annua ual l (annu (annual al for Reserve Reserves) s) PFT score; score; a previ previous ously ly recor recorded ded score score will will not not be consi conside dered red. . b. Body Body fat fat esti estima mati tion on does does not not exce exceed ed the the stan standa dard rd by more more than than 4%, 4%, (<22 (<22% % for for males, males, <30% for females females). ). 2. Mari Marine nes s exce exceed edin ing g 22 and and 30% 30% resp respec ecti tive vely ly or scor score e a 2nd 2nd Clas Class s PFT PFT or lowe lower r will will not be eligi eligibl ble e for for the the Physi Physical cal Perfo Performa rmanc nce e Evalu Evaluat ation ion under under any circu circumst mstan ance. ce. Thes These e Marin Marines es will will automa automati tical cally ly be proce process ssed ed for a BCP and RPCP RPCP assignment. 3. Part Partia ial l Phys Physic ical al Fitn Fitnes ess s Test Tests s (PPF (PPFT) T) will will not not be cons consid ider ered ed. . Mari Marine nes s must must be fit fit to take take a PFT PFT and and scor score e a 1st 1st Clas Class s to be cons consid ider ered ed for for the the Phys Physic ical al Performance Performance Evaluation. Evaluation.
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4. No adver adverse se admi adminis nistr trati ative ve acti action on will will be taken taken for Marin Marines es meet meeting ing the Physi Physical cal Performa Performance nce Evaluat Evaluation ion criteria criteria. . The Body Fat estimat estimation ion percenta percentage ge will will still still be repo report rted ed on the the FitR FitRpt pt. . The The foll follow owin ing g is a dire direct cted ed comm commen ent t in sect sectio ion n I on the the FitRpt FitRpt meeting meeting the Physical Physical Performa Performance nce Evaluat Evaluation ion criteri criteria: a: “MRO “MRO meets meets the Physi Physica cal l Perfo Perform rmanc ance e Evalu Evaluati ation on crite criteri ria a in MCO P6100 P6100.12 .12 and and is within within standar standards.” ds.” 5. Marin Marines es meeti meeting ng the the Physi Physical cal Perfo Performa rmanc nce e Evalu Evaluat ation ion crite criteria ria will will only only be exempt exempt from from adminis administrat trative ive action action for a particu particular lar 6-month 6-month (semi-a (semi-annua nnual) l) period period (or annua annual l for for Reser Reserve ves). s). Marin Marines es will will be reev reevalu aluat ated ed at the the next next semi semi-an -annu nual al PFT PFT (annual (annual for Reserve Reserves) s) and Body Body Composi Composition tion Evaluati Evaluation on per paragrap paragraph h 2100. 2100. 6.
Physical Physical Perfor Performanc mance e Evaluatio Evaluation n examples: examples:
a. Exam Exampl ple e 1: A male male Marin Marine, e, who excee exceeds ds his maxi maximu mum m allo allowa wabl ble e weig weight ht, , is meas measur ured ed at 21% 21% body body fat, fat, and and scor scores es a curr curren ent t 1st 1st Clas Class s PFT PFT has has met met the the Phys Physic ical al Perfo Performa rmanc nce e Evalu Evaluat ation ion crite criteria ria and and would would not be assi assigne gned d to the BCP. BCP. b. Exam Exampl ple e 2: A male male Mari Marine ne, , who who exce exceed eds s his his maxi maximu mum m allo allowa wabl ble e weig weight ht, , scor scores es a curr curren ent t 1st 1st Clas Class s PFT, PFT, but but is meas measur ured ed at 24% 24% body body fat, fat, does does not not meet meet the the Physical Physical Performa Performance nce Evaluat Evaluation ion body fat criteri criteria, a, and therefo therefore re would would be assigne assigned d to the the BCP. BCP. c. Exam Exampl ple e 3: A fema female le Marin Marine e who who exce exceed eds s her her maxi maximu mum m allo allowa wabl ble e weig weight ht, , is meas measur ured ed at 32% 32% body body fat, fat, and and scor scores es a curr curren ent t 2nd 2nd Clas Class s PFT, PFT, does does not not meet meet the the Physi Physical cal Perfo Performa rmanc nce e Evalu Evaluat ation ion body body fat and and PFT PFT crit criteri eria, a, and and ther therefo efore re woul would d be assig assigned ned to the the BCP. BCP.
3103. 3103. PREGN PREGNAN ANCY/ CY/PO POSTP STPAR ARTUM TUM BODY BODY COMPO COMPOSIT SITIO ION N REQUI REQUIRE REMEN MENTS. TS. Marin Marines es will will be exemp exempt t from from weigh weight t and and body body fat fat stan standar dards ds durin during g pregn pregnanc ancy, y, but will will maint maintain ain activ active e particip participatio ation n in the Physica Physical l Conditi Conditionin oning g Program Program (PCP) (PCP) unless unless otherwi otherwise se pres prescr crib ibed ed by her her MO. MO. Mari Marine nes s in a post postpa part rtum um stat status us will will be requ requir ired ed to meet meet weigh weight t and and body body fat fat stan standar dards ds no later later than than 6 month months s follow followin ing g a MO’s MO’s autho authori rizat zation ion to RTFD. RTFD. This This auth authori oriza zatio tion n norma normally lly coincid coincides es with with the complet completio ion n of the 6-week 6-week (postpar (postpartum) tum) convales convalescen cence ce leave leave period, period, per referen reference ce (l). (l). 1. Misca Miscarri rriag age/S e/Sti tillb llbir irth. th. A Marin Marine e whos whose e pregn pregnan ancy cy termi termina nates tes premat premature urely ly or that that resul results ts in a still stillbir birth th will will meet meet weig weight ht and and body body fat fat stand standar ards ds withi within n a time time peri period od dete determ rmin ined ed by a MO. MO. Due Due to the the vary varyin ing g disp dispos osit itio ion n of this this medi medica cal l situa situatio tion, n, it is impor importa tant nt that that an open open dialo dialogu gue e exis exists ts betwe between en the the Mari Marine, ne, the MO and and her her CO to dete determ rmin ine e the the time time need needed ed to reco recove ver r and and conf confor orm m to body body comp compos osit itio ion n stan standa dard rds. s. The The reco recove very ry peri period od in this this case case, , howe howeve ver, r, will will not not exce exceed ed the the 6 mont months hs authoriz authorized ed for full-te full-term rm pregnan pregnancies cies. . 2. BCP BCP Assi Assign gnme ment nt. . Mari Marine nes s who who beco become me preg pregna nant nt whil while e assi assign gned ed to the the BCP BCP will will remai remain n on the Progr Program am in an “inac “inactiv tive” e” stat status. us. a. The The only only Unit Unit Diar Diary y entr entry y requ requir ired ed when when a Mari Marine ne beco become mes s preg pregna nant nt whil while e assi assign gned ed to a BCP BCP is to repo report rt MCTF MCTFS S Duty Duty Limi Limita tati tion on Code Code of “N, “N, PREG PREGNA NANC NCY” Y” per per para paragr grap aph h 1206 1206 of refe refere renc nce e (i). (i). An advi adviso sory ry mess messag age e will will be gene genera rate ted d on the the unit' unit's s Diary Diary Feedba Feedback ck Repor Report t (DFR) (DFR) as follo follows: ws: "MARI "MARINE NE PLACE PLACED D IN INACT INACTIVE IVE WT CNTL CNTL STATU STATUS." S." All further further adviso advisorie ries s conce concerni rning ng the the Marin Marine's e's status status in the BCP will will be suppr suppress essed ed for for the the durat duration ion of the the pregn pregnan ancy cy and and the the medica medical l relat related ed perio periods ds of limited limited duty immediat immediately ely followi following ng the pregnan pregnancy. cy.
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b. Follow Followin ing g the the MO's MO's medic medical al evalu evaluati ation on, , the the Marin Marine e will will be retu returne rned d to eithe either r a full full duty duty stat status us, , or repo report rted ed to a nonnon-me medi dica cal l rela relate ted d limi limite ted d duty duty stat status us. . The The Mari Marine ne will will then then resu resume me acti active ve part partic icip ipat atio ion n in the the BCP. BCP. All All Mari Marine nes s will will be assig assigned ned for a 6-mo 6-month nth perio period, d, regar regardl dless ess of time time spent spent on the the Prog Program ram prior prior to pregn pregnanc ancy. y. The The unit unit will will recei receive ve the followi following ng advis advisory ory message message on thei their r DFR: DFR: "MARI "MARINE NE RETUR RETURNED NED TO ACTI ACTIVE VE WT CNTL CNTL STATU STATUS S FOR SIX SIX MONTH MONTHS. S." " 3. Prom Promot otio ion n Elig Eligib ibil ilit ity. y. Mari Marine nes s will will not not be elig eligib ible le for for prom promot otio ion n if they they are are in an "ina "inacti ctive" ve" statu status s for a BCP BCP assi assignm gnmen ent t per per para paragra graph phs s 1204. 1204.3n 3n and and 6009. 6009.2e 2e of refe refere renc nce e (k). (k). Only Only when when the the Mari Marine ne retu return rns s to the the weig weight ht and and body body fat fat stan standa dard rds s and meets meets all other other prom promoti otion on requ require iremen ments ts will will she be promo promote ted. d. Refer Referenc ence e parag paragrap raph h 2305 2305 of this this Manua Manual l for for furthe further r detai details. ls.
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CHAPTE CHAPTER R 3 BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) SECT SECTIO ION N 2:
3200. 3200.
BCP BCP PROC PROCED EDUR URES ES
BODY BODY COMPO COMPOSI SITIO TION N MEDIC MEDICAL AL EVALU EVALUATI ATION ON
1. Mari Marine nes s not not with within in the the body body comp compos osit itio ion n stan standa dard rds s and and do not not meet meet the the crit criter eria ia for for Phys Physic ical al Perf Perfor orma manc nce e Eval Evalua uati tion on will will be refe referr rred ed to a MO to be eval evalua uate ted. d. A medic medical al evalu evaluati ation on and clear clearanc ance, e, and all the Progr Program am endo endorse rsemen ments ts conta containe ined d in appe append ndix ix D must must be comp comple lete ted d befo before re a Mari Marine ne can can be assi assign gned ed to a BCP. BCP. Duri During ng the the MO’s MO’s evalu evaluati ation, on, a deter determin minat ation ion must must be made made on whet whether her or not not a Marin Marine's e's incre increase ase in weig weight ht and and body body fat fat is due due to an unde underl rlyi ying ng caus cause e or asso associ ciat ated ed dise diseas ase, e, as follows: a. Out of Standa Standard rds s Witho Without ut Under Underlyi lying ng Cause. Cause. When When receiv receivin ing g the the initi initial al evalu evaluati ation on by the MO it is deter determi mined ned that that no under underly lying ing cause cause or assoc associat iated ed dise diseas ase e is the the reas reason on for for the the Mari Marine ne’s ’s weig weight ht and and body body fat fat gain gain, , then then the the Mari Marine ne will will conti continue nue forwa forward rd with with the the BCP BCP assig assignm nment ent proce process ss. . The The follo followi wing ng medic medical al recom recommen menda datio tions ns will will be made made per an indiv individ idual ual Marin Marine's e's case: case: (1) (1) Recom Recommen mend d a reali realist stic ic weigh weight t loss loss (e.g (e.g., ., pound pounds s per week) week) and and perce percent nt body body fat reduc reductio tion n time time line. line. (2) Recommen Recommend d caloric caloric intake intake reducti reduction on and nutriti nutritional onal guidance guidance (dietar (dietary y measures). (3) Recommen Recommend d alterna alternative tive physica physical l conditi conditionin oning g exercis exercises es based based on physica physical l limit limitati ation ons s (if (if neces necessa sary) ry) for for Marin Marines es on light light or limit limited ed duty. duty. b. Out Out of Stan Standa dard rds s With With an Unde Underl rlyi ying ng Caus Cause. e. When When rece receiv ivin ing g thei their r init initia ial l evalu evaluati ation on by the MO, it is deter determin mined ed that that an under underlyi lying ng or assoc associat iated ed disea disease se is the the reas reason on for for the the Mari Marine ne's 's weig weight ht and and body body fat fat gain gain, , then then it must must be thor thorou ough ghly ly annot annotate ated d in the Marin Marine' e's s Healt Health h Recor Record d and and on the Progr Program' am's s First First Endor Endorsem semen ent. t. The follo followin wing g cours courses es of acti action on may may be take taken n per per indi individ vidua ual l Marin Marine' e's s case: case: (1) (1) Treat Treatmen ment t to allev alleviat iate e the medic medical al condi conditi tion on and and retur return n of the the Mari Marine ne to the the comma command nd. . (2) Hospital Hospitalizat ization ion for obesity obesity treatmen treatment t at an Alcohol Alcohol Rehabili Rehabilitati tation on Cente Center r (ARC) (ARC). . Crit Criteri eria a for ARC Resid Resident entia ial l Obes Obesity ity Progr Program am (ROP) (ROP) are conta contain ined ed in parag paragrap raph h 3202 3202 in this this Manua Manual. l. (3) (3) Diagn Diagnose osed d as untre untreata atabl ble e or perma permanen nent t in natur nature, e, case case forwa forward rded ed to a PEB for deter determin minat ation ion of fitn fitness ess to conti continu nue e milit militar ary y serv service ice. . (4) (4) RTFD, RTFD, assig assignm nment ent to BCP BCP and RPCP. RPCP.
3201 3201. . BCP BCP ASSI ASSIGN GNME MENT NT. . The The foll follow owin ing g acti action ons s will will be take taken n by the comm comman and d when when a Mari Marine ne is bein being g scre screen ened ed for for a BCP BCP assi assign gnme ment nt. . Mari Marine nes s assi assign gned ed to the the BCP BCP will will be requi required red to parti partici cipat pate e in the the Progr Program am for for a minim minimum um of 6 mont months. hs.
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1. Preli Prelimin minar ary y Medic Medical al Evaluat Evaluatio ion. n. The CO will will comple complete te the BCP BCP Evalu Evaluati ation on (appe (appendi ndix x D, enclo enclosur sure e 1) reque request sting ing a prel prelimi imina nary ry medic medical al evalu evaluat ation ion. . This This and and the the Firs First t Endo Endors rsem emen ent t (app (appen endi dix x D, encl enclos osur ure e 2) will will be forw forwar arde ded d to the the the local local Medica Medical l Treat Treatmen ment t Facil Facility ity (MTF). (MTF). The The Mari Marine ne will will repor report t dire directl ctly y MTF MTF to be medi medica call lly y eval evalua uate ted d by the the MO. MO.
Letter Letter Letter Letter MO at to the
2. Firs First t Endo Endors rsem emen ent. t. The The MO will will comp comple lete te the the Firs First t Endo Endors rsem emen ent t (app (appen endi dix x D, encl enclos osur ure e 2) and and retu return rn the the Lett Letter er to the the CO. CO. a.
The MO will will atta attach ch the the follo followi wing ng infor informa matio tion n to the Endors Endorseme ement nt: :
(1) (1) Dete Determ rmin inat atio ion n of whet whethe her r the the weig weight ht and and body body fat fat incr increa ease se is due due to an underlyi underlying ng cause cause or associa associated ted disease disease; ; (2) Recom Recomme mende nded d weigh weight t and and body body fat fat redu reducti ction on goals goals; ; (3) Recomme Recommended nded dietary dietary measures measures; ; (4) Physica Physical l limitat limitations ions or restric restriction tions s imposed imposed; ; and (5) Medic Medical al clea clearan rance ce to parti particip cipat ate e in the Comma Command’ nd’s s BCP and RPCP. RPCP. b. If the the Mari Marine ne is diag diagno nose sed d with with an unde underl rlyi ying ng caus cause e or asso associ ciat ated ed dise diseas ase, e, then then the the MO may may reco recomm mmen end d that that the the Mari Marine ne not not be assi assign gned ed to a BCP BCP unti until l the the Marin Marine's e's condi conditio tion n is treat treated ed, , or may recom recommen mend d that that the Marin Marine e be proce processe ssed d for medic medical al separ separati ation on for untre untreata atabl ble e condi conditi tions ons. . This This diagn diagnosi osis s must must be thoro thorough ughly ly annot annotate ated d in the Marin Marine' e's s Healt Health h Recor Record d and and on the Progr Program am's 's First First Endor Endorsem semen ent. t. Referenc Reference e paragrap paragraph h 3200 3200 in this Manual Manual for further further details details regardi regarding ng "underl "underlying ying cause cause and/or and/or associat associated ed disease. disease." " c. The The sign signat atur ure e bloc block k on the the Endo Endors rsem emen ent t will will clea clearl rly y stat state e the the name name, , grad grade, e, Branc Branch h of Servic Service, e, medic medical al title title, , and organ organiza izati tion on (as (as appro appropr priat iate) e) of the MO who who diagn diagnose osed d the cause cause of the Marin Marine’ e’s s defic deficie iency ncy. . 3. Secon Second d Endor Endorse semen ment. t. Upon Upon revie reviewi wing ng CO will will compl complete ete the Secon Second d Endor Endorsem semen ent t counsel counsel the Marine Marine on the deficie deficiencie ncies, s, infor informat matio ion n regar regardi ding ng the the BCP BCP and and RPCP, RPCP, recor recorded ded on the the Marin Marine’ e’s s SRB/ SRB/OQR OQR’s ’s Page Page
the the MO's MO's diagn diagnos osis is and and recom recomme menda ndati tions ons, , the (appe (append ndix ix D, enclo enclosur sure e 3). 3). The The CO will will correct corrective ive actions actions require required, d, and and and will will have have a 6105 6105 couns counseli eling ng entry entry 11 per refer referenc ence e (h). (h).
4. Thir Third d Endo Endors rsem emen ent. t. Upon Upon comp comple leti tion on of the the coun counse seli ling ng, , the the Mari Marine ne will will sign sign and and date date the Third Third Endo Endorse rseme ment nt (appe (append ndix ix D, enclo enclosu sure re 4) ackno acknowle wledgi dging ng the deficien deficiencies cies, , correcti corrective ve actions actions required required, , and requirem requirement ents s for the 6-month 6-month BCP and RPCP assignments. assignments. 5.
Admi Admin n Sect Sectio ion n Resp Respon onsi sibi bili liti ties es. . a.
The The CO will will dire direct ct the the Admi Admin n Sect Sectio ion n to: to:
On rece receip ipt t of the the Thir Third d Endo Endors rsem emen ent t (app (appen endi dix x D, encl enclos osur ure e 4): 4):
(1) (1) Ente Enter r the the BCP BCP assi assign gnme ment nt on the the Unit Unit Diar Diary y and and reco record rd the the Unit Unit Diar Diary y numbe number r and and date date on the bottom bottom of the Third Third Endor Endorsem semen ent. t. Forwa Forward rd this this Endor Endorse semen ment t to the the Comma Command nd PT Repre Represen senta tativ tive e to be main maintai taine ned d in the Marin Marine’s e’s BCP file. file. NOTE NOTE: : A BCP BCP assi assign gnme ment nt will will not not be run run on the Unit Unit Diary Diary until until the the Mari Marine ne has has been been evalu evaluate ated d and clear cleared ed for for parti partici cipat patio ion n by a MO, MO, the the approp appropri riate ate Progr Program am endor endorsem semen ents ts have have been been compl complete eted, d, and the Marin Marine e has has been been prope properly rly couns counsele eled d by the the CO. CO. (2) Use the the follo followi wing ng code/ code/st state ateme ment nt to repo report rt assig assignme nment nt to BCP BCP in MCTF MCTFS: S: TTC TTC 337 337 000 000 TO WT CNTL CNTL. . 3-12
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b.
3 201
When When direc directe ted, d, recor record d 6105 6105 couns counseli eling ng entr entry y on SRB/ SRB/OQR OQR Page 11.
c. When When direc directe ted, d, submi submit t a reque request st for Marine Marine Corps Corps Instit Institute ute (MCI) (MCI) Cours Course e 3316, 3316, “Basic “Basic Nutritio Nutrition.” n.” d. Noti Notify fy the the Comm Comman and d PT Repr Repres esen enta tati tive ve when when the the Admi Admin n Sect Sectio ion n has has rece receiv ived ed a Diary Diary Feed Feedbac back k Repo Report rt (DFR) (DFR) that that ident identifi ifies es a Marin Marine' e's s BCP BCP assig assignm nment ent has has expir expired ed. . e. When When dire direct cted ed, , make make an entr entry y on the the Unit Unit Diar Diary y exte extend ndin ing g the the Mari Marine ne’s ’s initial initial (first) (first) BCP assignm assignment ent and enter enter the followi following ng code/st code/statem atement ent per referen reference ce (e) (e) into into MCTFS MCTFS: : TTC TTC 337 337 001 001 EXTE EXTEND ND WT CNTL CNTL. . Reco Record rd the Unit Unit Diary Diary numb number er and and date date on the the Sixth Sixth Endor Endorsem semen ent t (app (append endix ix D, enclo enclosur sure e 7) and and forwa forward rd it to the the Comm Command and PT Repre Represen senta tativ tive e to be maint maintai ained ned in the the Mari Marine' ne's s BCP file. file. f. When When dire direct cted ed, , remo remove ve the the Mari Marine ne from from the the BCP, BCP, maki making ng an entr entry y on the the Unit Unit Diary Diary and and the followi following ng code/ code/sta state temen ment t per per enclo enclosur sure e (e) into MCTFS: MCTFS: TTC TTC 339 339 000 000 FR WT CNTL CNTL. . Reco Record rd the the Unit Unit Diar Diary y numb number er and and date date on the the Sixt Sixth h Endo Endors rsem emen ent t (appe (appendi ndix x D, enclo enclosur sure e 7) and and retu return rn it to the Comma Command nd PT Repr Represe esent ntati ative ve to be maint maintain ained ed in the Marin Marine's e's BCP BCP file. file. 6. Comma Command nd PT Repr Represe esent ntati ative ve Respons Responsibi ibili litie ties. s. Representative Representative to:
The The CO will direc direct t the the Comma Command nd PT
a. On rece receip ipt t of the the Thir Third d Endo Endors rsem emen ent t (app (appen endi dix x D, encl enclos osur ure e 4) from from the the Admi Admin n Sect Sectio ion, n, crea create te a BCP BCP file file for for the the Mari Marine ne. . The The BCP BCP file file will will cont contai ain n all all Mari Marine ne’s ’s Program Program Endorsem Endorsement ents, s, medical medical documen documentati tation, on, counsel counseling, ing, body composit composition ion testing testing results, results, training training log, etc. b. Imme Immedi diat atel ely y init initia iate te the the 6-mo 6-mont nth h RPCP RPCP for for a Mari Marine ne medi medica call lly y qual qualif ifie ied. d. A Mari Marine ne in a ligh light t or limi limite ted d duty duty stat status us will will be requ requir ired ed to part partic icip ipat ate e in an alter alternat nativ ive e RPCP, RPCP, based based on the the physi physica cal l restr restric ictio tions ns and limit limitati ation ons s impos imposed ed by the MO. c. Cond Conduc uct t diet diet and and nutr nutrit itio ion n clas classe ses s for for a Mari Marine ne or set set up appo appoin intm tmen ents ts with with the fitne fitness ss and and medic medical al profe professi ssion onals als at the the local local Sempe Semper r Fit Fit facil faciliti ities es or MTFs. MTFs. d. Order Order (via (via Admin Admin Sectio Section) n) MCI MCI Cours Course e 3316, 3316, "Basic "Basic Nutrit Nutrition ion," ," for the Marin Marine e (whet (whether her Offic Officer er or Enli Enliste sted) d), , and and direc direct t the Marin Marine e to compl complete ete the the Cours Course e prior prior to BCP assignm assignment ent expirati expiration. on. e. Take Take weig weight ht and and body body fat fat meas measur urem emen ents ts once once ever every y 2 week weeks s (onc (once e a mont month h SMCR) SMCR), , and and docum documen ent t resu results lts in the the Marin Marine’ e’s s BCP BCP file. file. f. Docume Document nt in the the Marin Marine’ e’s s BCP BCP file file the the couns counseli eling ng condu conduct cted ed for for thos those e Marin Marines es who who have have disp displa laye yed d neit neithe her r weig weight ht loss loss nor nor body body fat fat redu reduct ctio ion, n, and and if it is a resu result lt of the the Mari Marine ne not not adhe adheri ring ng to the the regi regime men n pres prescr crib ibed ed by the the MO and and the the command. (1) (1) A Marin Marine e not not maki making ng satis satisfa facto ctory ry progr progres ess s duri during ng the the BCP BCP assig assignm nment ent will will rece receiv ive e a 6105 6105 coun counse seli ling ng entr entry y on the the SRB/ SRB/OQ OQR’ R’s s Page Page 11 for for fail failur ure e to make make satis satisfac facto tory ry progr progress ess. . This This Page Page 11 entry entry will will be given given for unsat unsatisf isfac actor tory y perfo performa rmanc nce e per per parag paragra raph ph 6206 6206 in MCO P1900 P1900.16 .16F, F, and and is requi required red for for admin adminis istra trati tive ve separation. (2) (2) A Mari Marine ne who who make makes s prog progre ress ss, , but but fail fails s to meet meet the the weig weight ht and and body body fat fat stand standard ards s at compl completi etion on of a BCP assig assignme nment nt will will rece receive ive a 6105 6105 couns counsel eling ing entry entry on the the SRB/ SRB/OQ OQR’ R’s s page page 11. This This Page Page 11 entry entry will will be give given n for for fail failin ing g to meet meet body body compo composit sitio ion n stand standar ards ds per per parag paragra raph ph 6215 6215 in MCO MCO P1900 P1900.16 .16F, F, and and is requi required red for for administrative administrative separation. separation. 3-13
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g. Maint Maintain ain and updat update e accor accordin dingl gly, y, the the BCP BCP file file, , (e.g. (e.g., , couns counseli eling ng, , body body composit composition ion test results results, , and RPCP RPCP trainin training g log entries) entries). . h. Sgts Sgts and and abov above e who who are are assi assign gned ed to the the BCP BCP and/ and/or or fail fail to meet meet the the body body compo composit sitio ion n stand standar ards ds at comp complet letio ion n of a BCP BCP assig assignm nment ent will will be admin adminis ister tered ed an adver adverse se FitRp FitRpt t per per refer referenc ence e (d). (d). Cpls Cpls and and belo below w will will recei receive ve comm commens ensur urate ate PRO/C PRO/CON ON marks marks per per refere referenc nce e (g). (g). 7. Four Fourth th Endor Endorse seme ment nt. . Afte After r a Mari Marine ne has part partic icip ipat ated ed in the the BCP BCP for for 4 mont months hs, , the CO will will compl complet ete e the the Four Fourth th Endor Endorsem semen ent t (app (append endix ix D, enclo enclosur sure e 5) and and will will forwa forward rd this this endor endorsem semen ent t and and the Fifth Fifth Endo Endorse rseme ment nt (appe (append ndix ix D, enclo enclosu sure re 6) to the MO at the the loca local l MTF. MTF. The The Mari Marine ne will will repo report rt to the the MTF MTF to be reev reeval alua uate ted d by the the MO. MO. (If (If at any any time time the the Mari Marine ne is fail failin ing g to lose lose weig weight ht or body body fat, fat, the the Mari Marine ne shoul should d be evalua evaluate ted d earl earlier ier, , in order order to be reex reexami amine ned d for for a possi possible ble under underly lying ing or associated associated disease.) disease.) 8. Fift Fifth h Endo Endors rsem emen ent. t. The The MO will will reev reeval alua uate te the the Mari Marine ne, , comp comple lete te the the Fift Fifth h Endor Endorsem semen ent t (appe (append ndix ix D, encl enclosu osure re 6), 6), and and forwa forward rd the the endor endorse semen ment t to the the CO with with one of the followi following ng diagnos diagnoses/r es/recom ecommend mendati ations: ons: a. Unde Underl rlyi ying ng Caus Cause e or Asso Associ ciat ated ed Dise Diseas ase. e. The The Mari Marine ne has has been been diag diagno nose sed d as havin having g an underl underlyi ying ng or assoc associat iated ed disea disease se, , and and the Marin Marine e will: will: (1) (1) Be plac placed ed in an "ina "inact ctiv ive e stat status us" " (dut (duty y limi limit t "N") "N") for for the the BCP BCP assig assignme nment nt until until the the Marin Marine' e's s cond conditi ition on is treat treated; ed; or (2) Be recommen recommended ded for (medica (medical) l) separat separation ion for untreat untreatable able conditi conditions. ons. b. Refer Referenc ence e parag paragrap raph h 3200 3200 for furthe further r guida guidanc nce e on cases cases invo involvi lving ng an underlyi underlying ng cause cause or associa associated ted disease disease. . c. No Unde Underl rlyi ying ng Caus Cause e or Asso Associ ciat ated ed Dise Diseas ase e and and Maki Making ng Prog Progre ress ss. . The The Mari Marine ne has been been diagn diagnose osed d as not not havin having g an under underly lying ing cause cause or assoc associat iated ed disea disease se and and is making making satisfa satisfactor ctory y progres progress s towards towards weight weight and body fat reductio reduction n goals. goals. Recom Recommen mend d that that part partici icipa patio tion n in the the BCP BCP (and (and RPCP) RPCP) conti continu nue e until until assig assignme nment nt expires. d. No Under Underly lyin ing g Caus Cause e or Assoc Associa iate ted d Dise Diseas ase e - Not Not Maki Making ng Progr Progres ess. s. The The Marin Marine e has has been been diagn diagnos osed ed as not havin having g an under underlyi lying ng caus cause e or asso associa ciate ted d disea disease se and is not not makin making g satis satisfac facto tory ry progr progres ess s towar towards ds weigh weight t and and body body fat fat redu reducti ction on goals goals. . Recom Recommen mend d that that parti particip cipat ation ion in the the BCP BCP (and (and RPCP) RPCP) conti continu nue e unti until l assignment assignment expires. expires. (1) A Marine Marine may may not not rece receive ive an exten extensi sion on if lack lack of satis satisfac facto tory ry progr progres ess s is a resu result lt of not not adhe adheri ring ng to the the regi regime men n pres prescr crib ibed ed by the the MO and and the the comm comman and. d. (2) (2) A 6105 6105 coun counse seli ling ng entr entry y on the the Mari Marine ne’s ’s SRB/ SRB/OQ OQR’ R’s s Page Page 11 will will be admin administ ister ered ed at this this time time (four (fourth th month) month) for for failu failure re to make make satis satisfac facto tory ry progr progres ess. s. See parag paragrap raph h 6206 6206 in MCO MCO P1900 P1900.1 .16F. 6F. e. Retu Return rned ed to Weig Weight ht or Body Body Fat Stan Standa dard rds. s. The The Mari Marine ne has met met weig weight ht and/o and/or r body body fat reduc reductio tions ns goal goals s and and is withi within n body body compo composi sitio tion n stand standard ards. s. Recom Recomme mende nded d that that parti particip cipati ation on in the the BCP BCP (and (and RPCP) RPCP) conti continu nue e until until assig assignme nment nt expir expires. es.
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32 01
9. Expi Expira rati tion on of Progr Program am Assi Assign gnme ment nt. . The The Admi Admin n Sect Sectio ion n will will rece receiv ive e a DFR DFR when when the the BCP BCP assi assign gnme ment nt has has expi expire red. d. One One of the the foll follow owin ing g acti action ons s will will be take taken: n: a. A Mari Marine ne has has met met and and main mainta tain ined ed the the weig weight ht and and body body fat fat stan standa dard rds s and and will will be offi offici cial ally ly remo remove ved d from from the the BCP BCP (and (and RPCP RPCP); ); see see para paragr grap aph h 13 in this this sect sectio ion n for for Program removal instructions. instructions. b. A Mari Marine ne has fail failed ed to retur return n to the weig weight ht and and body body fat fat stan standa dard rds, s, but but has has made made satis satisfac factor tory y progr progress ess. . Refer Refer to parag paragrap raph h 11 below below for furth further er guida guidanc nce e on Program Program (first (first assignm assignment) ent) extensi extensions. ons. c. A Mari Marine ne has fail failed ed to retur return n to the weig weight ht and and body body fat fat stan standa dard rds s and and has has not made satisfa satisfact ctory ory progre progress. ss. CO will will admin adminis ister ter a 6105 6105 couns counsel eling ing entry entry on the the Marin Marine’s e’s SRB/O SRB/OQR’ QR’s s Page Page 11, per parag paragrap raph h 6206 6206 or 6215 6215 in MCO MCO P1900 P1900.16 .16F F respecti respectively vely, , and will process process the Marine Marine for adminis administrat trative ive separati separation. on. 10. Exten Extensio sions ns to First First Assignm Assignmen ent. t. A Marin Marine e makin making g satis satisfa facto ctory ry progres progress s and and reas reason onab ably ly clos close e to meet meetin ing g thei their r weig weight ht and and body body fat fat stan standa dard rds s at the the end end of the the 6-mon 6-month th BCP BCP assig assignm nment ent may be gran granted ted a Progr Program am exten extensio sion. n.
only. only.
a. CO can gran grant t a oneone-ti time me exte extens nsio ion n of up to 6 mont months hs to first first assi assign gnme ment nts s An extens extensio ion n to a firs first t assig assignm nment ent does not const constitu itute te a secon second d assig assignme nment nt. .
b. A Mari Marine ne gran grante ted d an exte extens nsio ion n will will cont contin inue ue part partic icip ipat atio ion n in the the BCP BCP and and RPCP RPCP until until the the exte extensi nsion on peri period od expir expires. es. A Mari Marine ne grant granted ed an exten extensio sion n will will be couns counsele eled d pursua pursuant nt to parag paragra raph ph 6105 6105 of refer referen ence ce (h) (h) with with stand standar ard d lang languag uage e in subpa subparag ragra raph ph (1) below below and have have the the follo followi wing ng code code state stateme ment nt enter entered ed into into MCTFS MCTFS: : TTC TTC 337 337 001 001 EXTE EXTEND ND WT CNTL CNTL. . Coun Counse seli ling ng purs pursua uant nt to para paragr grap aph h 6105 6105 of refe refere renc nce e (h) (h) for Marin Marines es not not makin making g signi signific fican ant t progr progres ess s whil while e on their their first first assig assignm nment ent or the the exten extensio sion n to their their first first assi assignm gnmen ent t to the the BCP will will occur occur afte after r the the init initial ial 60-da 60-day y proba probatio tion n period period and, and, at a minim minimum um, , at the the fourt fourth h month month of the the BCP BCP assig assignme nment nt when when the Marin Marine e is reeva reevalua luate ted d by the MO and and diagn diagnos osed ed as not havin having g an under underlyi lying ng cause cause or disea disease se. . Subpa Subparag ragra raph ph (2) (2) prov provide ides s the the recom recommen mende ded d stand standar ard d langu languag age e for for this this counseling. (1) (1) “Cou “Counse nseled led this this date date conce concerni rning ng your your exten extensio sion n on the Marin Marine e Corps Corps BCP. BCP. You You have have made made reas reason onab able le prog progre ress ss but but have have fail failed ed to reac reach h your your requ requir ired ed body body compo composit sitio ion n while while on your your first first assign assignmen ment t to this this Progr Program am. . There Therefor fore, e, you have been been grant granted ed a oneone-tim time e exten extensio sion n of 6 mont months hs to meet meet the the body body comp composi ositi tion on stan standa dard rds s set set fort forth h in MCO MCO P610 P6100. 0.12 12. . You You are are advi advise sed d that that fail failur ure e to take take corre correcti ctive ve actio action n and meet meet your your body body compo composit sitio ion n stan standar dards ds or weigh weight/ t/ body body fat reduc reductio tion n goals goals, , as presc prescrib ribed ed by the medic medical al offic officer er, , while while on this this 6 month month exte extensi nsion on will will resul result t in admin adminis istra trati tive ve separ separat ation ion from from the USMC USMC for eithe either r weight weight control control failure failure or unsatis unsatisfact factory ory perform performance ance per paragrap paragraphs hs 6206 6206 and 6215 of MCO P1900 P1900.1 .16E. 6E. Speci Specific fic recom recommen menda datio tions ns for corre correcti ctive ve action action are: Meet Meet your your weigh weight/b t/bod ody y fat fat reduc reducti tion on goals goals by losin losing g the presc prescri ribed bed __ lbs lbs and and __ perce percent nt body body fat per month month for 6 mont months hs and and activ activel ely y parti partici cipat pate e in your your diet diet and and exerc exercis ise e prog progra ram. m. Assi Assist stan ance ce is avai availa labl ble e thro throug ugh h your your chai chain n of comm comman and. d. I was was advi advise sed d that that withi within n 5 worki working ng days days after after ackno acknowle wledg dgmen ment t of this this entry entry a writt written en rebut rebuttal tal coul could d be subm submit itte ted d and and that that such such a rebu rebutt ttal al will will be file filed d on the the docu docume ment nt side side of my SRB/ SRB/OQ OQR. R. I choo choose se (to) (to)(n (not ot to) to) make make such such a stat statem emen ent. t.” ” (2) “Counse “Counseled led this date concerni concerning ng your unsatisf unsatisfacto actory ry perform performance ance while while assi assign gned ed to the the Mari Marine ne Corp Corps s BCP. BCP. Due Due to insu insuff ffic icie ient nt effo effort rt, , you you have have not not met met your your weigh weight/b t/body ody fat reduc reducti tion on goals goals as presc prescri ribed bed by the the medica medical l offic officer. er. You are advis advised ed that that failu failure re to take take corre correcti ctive ve actio action n and reach reach your your requi required red body body compo composit sitio ion n will will resul result t in admin adminis istra trativ tive e separ separati ation on from from the USMC USMC for eithe either r weight weight control control failure failure or unsatis unsatisfact factory ory perform performance ance per paragrap paragraphs hs 6206 6206 and 6215 of MCO P1900 P1900.1 .16E. 6E. Speci Specific fic recom recommen menda datio tions ns for corre correcti ctive ve action action are: Meet Meet your your weigh weight/b t/bod ody y fat fat reduc reducti tion on goal goal and and activ activel ely y part partici icipa pate te in your your diet diet and and exer exercis cise e 3-15
3 20 1
MCPFTBCP
prog progra ram. m. Assi Assist stan ance ce is avai availa labl ble e thro throug ugh h your your chai chain n of comm comman and. d. I am advi advise sed d that that withi within n 5 worki working ng days days after after ackno acknowle wledg dgmen ment t of this this entry entry, , a writt written en rebu rebutta ttal l could could be subm submit itte ted d and and that that such such a rebu rebutt ttal al will will be file filed d on the the docu docume ment nt side side of my SRB/ SRB/OQ OQR. R. I choo choose se (to) (to)(n (not ot to) to) make make such such a stat statem emen ent. t.” ” c. Upon Upon compl completi etion on of an exten extensi sion, on, a Mari Marine ne meeti meeting ng body body compo composi sitio tion n stand standard ards s will will be offic official ially ly remov removed ed from from the BCP BCP (and (and RPCP) RPCP); ; see parag paragrap raph h 13 in this this secti section on for Progra Program m remo removal val instruc instructi tions ons. . A Marin Marine e not meetin meeting g stand standar ards ds at the end of the the exte extensi nsion on will will be proce processe ssed d for admin administ istra rativ tive e separ separati ation on for for failu failure re to meet meet body body compo composi sitio tion n stand standard ards s per paragr paragraph aph 6215 in MCO MCO P1900 P1900.1 .16F. 6F. No addition additional al extensi extensions ons can be granted. granted. 11. 11. Seco Second nd Assi Assign gnme ment nt. . A Mari Marine ne who who has has been been assi assign gned ed to and and offi offici cial ally ly remo remove ved d from from the the BCP BCP at any any time time in thei their r care career er, , and and fail fails s to meet meet the the weig weight ht and and body body fat fat stand standard ards s a secon second d time, time, may may recei receive ve a oneone-tim time e secon second d assig assignm nment ent to the the BCP BCP (and (and RPCP RPCP). ). On a seco second nd assi assign gnme ment nt, , Mari Marine nes s will will be give given n 6 mont months hs with with no exte extens nsio ions ns to confo conform rm to stand standard ards s and will will be couns counsel eled ed pursu pursuan ant t to para paragra graph ph 6105 6105 of MCO P1900 P1900.16 .16F F with with the the recom recommen mende ded d stand standar ard d langu languag age. e. A Marin Marine e will will be assi assigne gned d to the Prog Progra ram m as per per para paragr grap aphs hs 2 thro throug ugh h 10 of this this sect sectio ion. n. A Mari Marine ne succ succes essf sful ully ly meeti meeting ng the the weigh weight t and body body fat stand standard ards s at the the comp complet letion ion of the the secon second d assig assignme nment nt will will be offic official ially ly remo removed ved from from the BCP (and (and RPCP) RPCP) as state stated d in para paragr grap aph h 13 in this this Sect Sectio ion. n. A Mari Marine ne not not meet meetin ing g the the stan standa dard rds s when when the the seco second nd assig assignme nment nt expir expires es will will recei receive ve a 6105 6105 coun counsel selin ing g entry entry on the the thei their r SRB/O SRB/OQR QR’s ’s Page Page 11 per per parag paragra raph ph 6206 6206 or 6215 6215 in MCO P1900 P1900.16 .16F F respe respecti ctive vely, ly, and will will be proc process essed ed for admin administ istra rativ tive e separ separati ation on. . Exten Extensio sions ns to a secon second d assig assignm nment ent are not not authorized. “Coun “Counse seled led this this date date conce concerni rning ng your your reass reassig ignme nment nt to the the Marin Marine e Corps Corps BCP. BCP. Specifi Specificall cally, y, you failed failed to properl properly y maintai maintain n your your body body composi composition tion standard standards s as requ requir ired ed by MCO MCO P610 P6100. 0.12 12 for for a seco second nd time time. . Your Your acti action ons s are are unsa unsati tissfacto factory ry and and not in accor accorda dance nce with with the high high state state of readi readines ness s requi required red by the the USMC USMC. . You You are are advi advise sed d that that this this subs subseq eque uent nt assi assign gnme ment nt is for for a 6-mo 6-mont nth h perio period. d. Speci Specifi fic c recom recomme menda ndati tions ons for correc correctiv tive e actio action n are: are: Meet Meet your weigh weight/ t/bod body y fat reduc reductio tion n goals goals by losin losing g the the pres prescri cribe bed d __ lbs and __ perce percent nt body body fat fat per per month month and and activ activel ely y part partici icipat pate e in your your diet diet and and exerc exercis ise e prog program ram. . Assis Assista tance nce is avail availab able le throu through gh your your chain chain of comm command and. . You You are are advis advised ed that that failu failure re to take take corre correcti ctive ve acti action on and and reach reach the Marin Marine e Corps Corps body body compo composi sitio tion n stand standar ard d will will resul result t in admin adminis istra trati tive ve separ separati ation on from from the USMC USMC for eithe either r weight weight control control failure failure or unsatisf unsatisfacto actory ry perform performance ance per paragra paragraphs phs 6206 and 6215 6215 of MCO MCO P1900. P1900.16 16E. E. Addit Additio ional nally ly, , you you are are advi advised sed that MCO P6100 P6100.12 .12 prec preclu lude des s assi assign gnme ment nt to the the BPC BPC for for a thir third d time time in a Mari Marine ne’s ’s care career er and and that that any subsequ subsequent ent failure failure to meet prescrib prescribed ed weight/ weight/body body fat standard standards s during during your your caree career r will will resu result lt in admi adminis nistr trati ative ve separ separat ation ion. . I am advi advised sed that withi within n 5 worki working ng days days afte after r ackno acknowl wledg edgme ment nt of this this entr entry, y, a writte written n rebut rebuttal tal coul could d be subm submit itte ted d and and that that such such a rebu rebutt ttal al will will be file filed d on the the docu docume ment nt side side of my SRB/ SRB/OQ OQR. R. I choo choose se (to) (to)(n (not ot to) to) make make such such a stat statem emen ent. t.” ” 12. 12. Foll Follow ow On Assi Assign gnme ment nts. s. A Mari Marine ne, , assi assign gned ed to the the BCP BCP on two separ separat ate e occas occasion ions s (e.g., (e.g., first first and secon second d assign assignme ments nts), ), that that fail fail to meet meet weigh weight t and and body body fat stand standard ards s a third third time time will will autom automati atica cally lly be proc process essed ed for for admi adminis nistr trati ative ve separ separati ation on per per para paragra graph ph 6215 6215 of MCO P1900. P1900.16F 16F. . In such such cases cases, , the the Mari Marine ne will will still still be requi required red to parti partici cipat pate e in the the BCP BCP and and RPCP RPCP until until disch dischar arged ged; ; no forma formal l assig assignme nment nt is requi required red. . A prior prior counsel counselin ing g entr entry y pursu pursuan ant t to parag paragrap raph h 6105 6105 of MCO P1900 P1900.16 .16F F is requi required red to sepa separat rate e a Marin Marine e for eithe either r weigh weight t contr control ol failu failure re or unsatisf unsatisfacto actory ry perform performance ance per paragra paragraphs phs 6206 and 6215 of MCO P1900.1 P1900.16F. 6F.
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13. 13. Prog Progra ram m Remo Remova val. l. A Mari Marine ne will will not not be remo remove ved d from from the BCP BCP (and (and RPCP) RPCP) assig assignme nment nt prior prior to the the Progr Program am expir expirati ation on date. date. A Marin Marine e will will conti continu nue e to parti particip cipat ate e in the the BCP and RPCP RPCP as presc prescri ribed bed, , regar regardle dless ss of progr progress ess, , in order order to ensur ensure e healt healthy hy weig weight ht and and body body fat fat loss loss techn techniq iques ues were were emplo employed yed and and the the weig weight ht and body body fat fat loss loss is long long term term. . A Mari Marine ne succ succes essf sful ully ly comp comple leti ting ng the the assi assign gnme ment nt or exten extensio sion n will will be admin administ istra rativ tivel ely y remov removed ed from from the BCP (and (and RPCP) RPCP). . a. Sixt Sixth h Endo Endors rsem emen ent t (app (appen endi dix x D, enclo enclosu sure re 7). The The CO will will comp comple lete te the the Sixth Sixth Endo Endorse rsemen ment, t, couns counsel el the the Marin Marine e on havin having g succe successf ssful ully ly compl complete eted d the BCP BCP assig assignme nment nt, , and and have have the the Mari Marine ne sign sign the endor endorse semen ment. t. The The Seven Seventh th Endor Endorsem semen ent t (appe (appendi ndix x D, enclo enclosur sure e 8) only only appli applies es to Marin Marines es compl complet eting ing an exten extensi sion on to a first assignment. assignment. b. The The CO will will dire direct ct the the Admi Admin n Sect Sectio ion n to offi offici cial ally ly remo remove ve the the Mari Marine ne from from the BCP, BCP, recor recordin ding g the follo followin wing g code/ code/sta state temen ment t per refer referenc ence e (e) into into MCTFS MCTFS: : TTC TTC 339 339 000 000 FR WT CNTL. CNTL. The The Admi Admin n Sect Sectio ion n will will reco record rd the the Unit Unit Diar Diary y numb number er and and date date on the the botto bottom m of the the endor endorse semen ment t and forwa forward rd it to the the Comma Command nd PT Repre Represen senta tativ tive e to be maint maintai ained ned in the the Marin Marine' e's s BCP BCP file. file. c. Copi Copies es of comp comple lete ted d BCP BCP file files s will will be kept kept on reco record rd and and main mainta tain ined ed by the the Comma Command nd PT Repre Represe senta ntati tive ve for for 1 year. year. 14. Summa Summary ry of Admin Adminis istra trati tive ve Actio Actions. ns. Table Table 3-1 lists lists the the admin administ istra rativ tive e acti actions ons requi required red for Marin Marines es who who fail fail to meet meet the weigh weight t and and body body fat fat stand standard ards. s. ADMINISTRATIVE ACTION
NUMBER OF ASSIGNMENTS BCP BCP 1st
BCP BCP 2nd
Mandatory RPCP
YE S
YES
Page 11 SRB/OQR Mandatory Entry
YES*
YES*
Adverse FitRpt or Substan Substandard dard PRO/CON PRO/CON Marks Marks
YE S
YES
Eligible for Promotion
NO
NO
Eligible for PCS Transfer
YES
NO
Process for Administrative Separation
YES
YES
May Be Denied Re-enlistment
YES
YES
May Be Denied Special Schools
YES
YES
May Be Denied Recommendation for Promotion
YES
YES
Table 3-1.--Administr 3-1.--Administrative ative Actions.
*A 6105 6105 coun counse seli ling ng entr entry y will will be reco record rded ed on the the SRB/ SRB/OQ OQR’ R’s s Page Page 11 the the day day the the Marin Marine e is counse counsele led d on defic deficien ienci cies, es, corre correcti ctive ve actio actions ns to be taken taken, , and and assi assignm gnment ent to the the BCP. BCP. Addi Additi tion onal al Page Page 11 entr entrie ies, s, per per para paragr grap aph h 6206 6206 of MCO MCO P190 P1900. 0.16 16F F will will only only be requi required red for for a Marin Marine e who who have have not not made made satis satisfac factor tory y progr progress ess durin during g the BCP assignment. assignment. NOTE: NOTE: A Marin Marine e who who meet meets s the the Physi Physica cal l Perf Perform orman ance ce Evalu Evaluati ation on crite criteria ria will not be assi assign gned ed to the the BCP BCP and and will will not not rece receiv ive e an adve advers rse e FitR FitRpt pt. . 3-17
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15. 15. BCP BCP and and End End of Activ Active e Serv Servic ice e (EAS (EAS). ). CO discr discret etio ion n will will be exer exerci cise sed d when when there there are are indivi individu dual al cases cases invol involvi ving ng Marin Marines es who who fail fail to meet meet weigh weight t and and body body fat fat stand standard ards s just just prio prior r to their their EAS. EAS. a. Immi Immine nent nt EAS EAS does does not not prec preclu lude de a Mari Marine ne who who exce exceed eds s weig weight ht and and body body fat fat stan standa dard rds s from from bein being g eval evalua uate ted d and and proc proces esse sed d for for a BCP BCP and and RPCP RPCP assi assign gnme ment nt. . A CO may may eval evalua uate te and and assi assign gn a Mari Marine ne to part partic icip ipat ate e in the the BCP BCP and and RPCP RPCP up to the the Marine's Marine's EAS date. date. b. For For a Mari Marine ne who who fail fails s to meet meet weig weight ht and body body fat fat stan standa dard rds s upon upon compl completi etion on of their their 6-mo 6-month nth BCP assig assignme nment nt or exten extensi sion, on, and EAS is immi imminen nent, t, CO discr discreti etion on will will be exerc exercise ised d to decid decide e whet whether her or not not meas measure ures s to proce process ss the the Marin Marine e for for admin adminis istra trati tive ve separ separat ation ion is worth worth the the admin adminis istra trati tive ve burde burden. n. CO may opt opt to exte extend nd the the Mari Marine ne's 's BCP BCP and and RPCP RPCP assi assign gnme ment nt up to the the Mari Marine ne's 's EAS EAS date date. . A 6105 6105 couns counseli eling ng entry entry on the the SRB/O SRB/OQR’ QR’s s Page Page 11 will will be recor recorde ded, d, ident identif ifyin ying g the BCP failure, failure, for Reserve Reserve compone component nt purpose purposes. s. 16. 16.
Relo Reloca cati tion on Orde Orders rs for Mari Marine nes s on the BCP BCP
a. A Mari Marine ne can can be tran transf sfer erre red, d, rece receiv ive e PCS PCS or PCA PCA orde orders rs duri during ng a firs first t assig assignme nment nt, , or (fir (first st assig assignm nment ent) ) extens extensio ion n to a BCP. BCP. b. A Mari Marine ne will will not not be tran transf sfer erre red, d, but but plac placed ed in an admi admini nist stra rati tive ve hold hold statu status s if he/she he/she is curr current ently ly part partici icipat patin ing g in a seco second nd assig assignme nment nt to the the BCP. BCP. c. The The Admi Admin n Sect Sectio ion n and and Comm Comman and d PT Repr Repres esen enta tati tive ve are are requ requir ired ed to ensu ensure re all all Unit Unit Diary Diary entri entries es, , MO's MO's Body Body Comp Composi ositio tion n Evalu Evaluati ation on(s) (s), , and BCP docum documen ents, ts, are up to date date and and incl includ uded ed in the the Mari Marine ne’s ’s BCP BCP file file, , prio prior r to bein being g forw forwar arde ded d to the the receiving receiving command. d. The comman command d is requi required red to forwa forward rd by regis register tered ed/re /rece ceipt ipt mail, mail, the orig origin inal al BCP BCP file file to the the comm comman and d to whic which h the the Mari Marine ne is bein being g tran transf sfer erre red, d, and and keep keep a copy copy of the the file file on reco record rd for for 1 year year. . This This BCP BCP file file shou should ld be forw forwar arde ded d with within in 7 days days of the Marin Marine's e's offic official ial check checkout out date. date.
3202. 3202.
Resid Residen entia tial l Obesi Obesity ty Progr Program am (ROP) (ROP)
1. Mari Marine nes s that that have have been been eval evalua uate ted d by a MO and and dete determ rmin ined ed to have have an extr extrem eme e weigh weight t and and body body fat fat incr increas ease e due to an unde underly rlyin ing g or associ associat ated ed disea disease se, , will will be reco recomm mmen ende ded d to part partic icip ipat ate e in the the ROP. ROP. The The ROP ROP is avai availa labl ble e to all all Mari Marine nes s rega regard rdle less ss of pay pay grad grade. e. A Mari Marine ne will will be sent sent to the the ROP ROP at the the loca local l ARC ARC base based d on the followi following ng criteri criteria: a: a. A Mari Marine ne has has not not prev previo ious usly ly part partic icip ipat ated ed in a ROP ROP at a resi reside dent ntia ial l ARC ARC during during Marine Marine Corps Corps career. career. b. A Mari Marine ne has has no medi medica cal l hist histor ory y of havi having ng an eati eating ng diso disord rder er, , (e.g (e.g., ., anorexia anorexia, , bulimia, bulimia, or other other unresolv unresolved ed eating eating disorde disorder). r). c. A Mari Marine ne must must have have a stro strong ng pote potent ntia ial l for for cont contin inue ued d mili milita tary ry serv servic ice e suppo supporte rted d by CO or relat related ed lette letters rs of recom recommen menda datio tion. n. d. A Mari Marine ne must must have have at leas least t 12 mont months hs time time in serv servic ice e rema remain inin ing g on curr curren ent t milit military ary contrac contract t after after the comple completio tion n of the ROP for for after afterca care. re. [Waiv [Waivers ers to remai remainin ning g time time in servi service ce crite criteri ria a may may be reque requeste sted d on a casecase-byby-ca case se basis basis from from CMC (MMSR-4) (MMSR-4).] .]
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32 02
2. PostPost-Res Resid ident entia ial l Obesi Obesity ty Progr Program am (Reha (Rehabil bilit itati ation on). ). Upon Upon comp complet letio ion n of the ROP, the the Mari Marine ne will will be assig assigne ned d to the the unit unit's 's RPCP RPCP for for a mini minimu mum m of 6 mont months hs. . Weig Weight ht and body body fat reduc reductio tion n goals goals will will vary vary depe dependi nding ng upon upon the the Mari Marine’ ne’s s circu circumst mstan ances ces. . Resul Results ts must must be monit monitor ored ed by the Comma Command nd PT Repr Represe esent ntati ative ve and and the the MO assig assigne ned d to the the case case. . Entr Entry y in the the ROP ROP does does not not affe affect ct the the BCP BCP assi assign gnme ment nt proc proces ess. s. 3. Rehab Rehabili ilita tatio tion n Failu Failure. re. In cases cases of rehabi rehabilit litat ative ive failu failure, re, a Mari Marine ne will be proce processe ssed d for admin administ istra rativ tive e separ separati ation on per per para paragra graph ph 6206 6206.1 .1 of MCO MCO P190 P1900.1 0.16F 6F. . All rehab rehabili ilita tatio tion n fail failure ures s must must be repor reported ted to CMC CMC (MMSR (MMSR-4) -4) via Naval Naval messa message. ge. Rehabili Rehabilitati tation on failure failure is based based on the followi following ng circums circumstanc tances: es: a. Failu Failure re to demo demonst nstra rate te signi signifi fican cant t and and consi consiste stent nt prog progres ress s towa towards rds meeti meeting ng Marin Marine e Corps Corps weigh weight t and and body body fat stand standard ards s durin during g the the 6-mon 6-month th rehab rehabili ilita tatio tion n period. b. Cont Contin inue ued d incr increa ease se in weig weight ht and/ and/or or body body fat fat duri during ng the the ROP ROP or the the aftercare aftercare period.
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APPENDIX APPENDIX A GLOSSARY SECT SECTIO ION N 1:
MCO MCO SHOR SHORT T TITL TITLES ES
MARCORMAN
THE MARINE CORPS MANUAL
MCO MCO P560 P5600. 0.31 31G G
MARI MARINE NE CORP CORPS S PUBL PUBLIC ICAT ATIO IONS NS AND AND PRIN PRINTI TING NG REGU REGULA LATI TION ONS S
MCO MCO P161 1610.7E .7E
PERFO RFORMANC ANCE EVA EVALUAT UATION SYSTEM TEM (SH (SHORT TITLE TLE: PES PES)
MCO MCO P108 P1080. 0.40 40C C
MARI MARINE NE CORP CORPS S TOTA TOTAL L FORC FORCE E SYST SYSTEM EM PERS PERSON ONNE NEL L REPO REPORT RTIN ING G INSTRUC INSTRUCTION TIONS S MANUAL MANUAL (SHORT (SHORT TITLE: TITLE: MCTFSPRI MCTFSPRIM) M)
MCO MCO P10 P1070 70.1 .12K 2K
MARI MARINE NE CORP CORPS S IND INDIV IVID IDUA UAL L REC RECOR ORDS DS ADMI ADMINI NIST STRA RATI TION ON MANU MANUAL AL (SHO (SHORT RT TITLE: TITLE: IRAM) IRAM)
MCO MCO P190 P1900. 0.16 16F F
MARI MARINE NE CORP CORPS S SEPA SEPARA RATI TION ON AND AND RETI RETIRE REME MENT NT MANU MANUAL AL (SHORT (SHORT TITLE: TITLE: MARCORS MARCORSEPMA EPMAN) N)
MCO MCO P108 1080.20 .20M
MARIN RINE COR CORPS TOTAL FORCE RCE SYST YSTEM CODES MANU ANUAL (SHORT TITLE: MCTFSCODESMAN) MCTFSCODESMAN)
MCO MCO P104 P1040. 0.31 31H H
ENLI ENLIST STED ED CARE CAREER ER PLAN PLANNI NING NG AND AND RETE RETENT NTIO ION N MANU MANUAL AL
MCO MCO P140 P1400. 0.31 31B B
MARI MARINE NE CORP CORPS S PRO PROMO MOTI TION ON MANU MANUAL AL, , VOL VOLUM UME E 1, OFFI OFFICE CER R PROM PROMOT OTIO IONS NS (SHORT (SHORT TITLE: TITLE: MARCORP MARCORPROMM ROMMAN, AN, VOL 1, OFFPROM OFFPROM) )
MCO MCO P14 P1400 00.3 .32C 2C
MARI MARINE NE CORP CORPS S PRO PROMO MOTI TION ON MANU MANUAL AL, , VOL VOLUM UME E 2, 2, ENL ENLIS ISTE TED D PRO PROMO MOTI TION ONS S (SHORT (SHORT TITLE: TITLE: MARCORP MARCORPROMM ROMMAN, AN, VOL 2, ENLPROM ENLPROM) )
MCO MCO 5000 000.12D 12D
MARIN RINE COR CORPS POLICY ICY ON PREGNA GNANCY AND PAREN RENTHOOD OOD
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SECT SECTIO ION N 2:
SHOR SHORT T TITL TITLES ES & ACRO ACRONY NYMS MS
APPROPRIATELY CREDENTIALED HEALTH CARE PROVIDER
ACHCP
ADMINISTRATIVE SEPARATION
ADSEP
ALCOHOL REHABILITATION CENTER
ARC
BODY COMPOSITION PROGRAM
BCP
CONVENIENCE OF THE GOVERNMENT
CofG
DISABILITY EVALUATION SYSTEM
DES
DIARY FEEDBACK REPORT
DFR
MARINE CORPS TOTAL FORCE SYSTEM
MCTFS
MEDICAL EVALUATION BOARD
MEB
MEDICAL OFFICER
MO
MILITARY TREATMENT FACILITY
MTF
NOT MEDICALLY QUALIFIED
NMED
PHYSICAL CONDITIONING PROGRAM
PCP
PHYSICAL EVALUATION BOARD
PEB
PERMANENT LIMITED DUTY
PLD
PARTIAL PHYSICAL FITNESS TEST
PPFT
PHYSICAL READINESS TRAINING
PRT
REQUIRED BUT DID NOT TAKE
RDNT
RESIDENTIAL OBESITY PROGRAM
ROP
REMEDIAL PHYSICAL CONDITIONING PROGRAM
RPCP
R ETUR N T O FUL L DUT Y
RTFD
TEMPORARY LIMITED DUTY
TLD
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SECTI SECTION ON 3:
DEFI DEFINIT NITIO IONS NS
Appro Appropri priate ately ly Crede Credenti ntiale aled d Healt Health h Care Care Provi Provide der r (ACHC (ACHCP) P). . An indi individ vidua ual l who who has has speci speciali alized zed train trainin ing g or educ educati ation on in a healt healthh-rel relat ated ed field field. . This This may may inclu include de admin administ istrat ratio ion, n, direc direct t provi provisio sion n of patie patient nt care, care, or ancil ancilla lary ry servi service ces. s. Such Such a profe professi ssiona onal l is licen license sed, d, certi certifi fied, ed, or regis registe tered red by a Govern Governme ment nt agenc agency y to provi provide de speci specific fic health health serv service ices s in the field field as an inde indepen penden dent. t. An ACHCP ACHCP, , refer referred red to throu through ghout out MCO P6100 P6100.12 .12 as Medic Medical al Office Officer r (MO), (MO), is a phys physici ician, an, physicia physician's n's assista assistant, nt, or nurse nurse practiti practitioner oner; ; Independ Independent ent Corpsme Corpsmen n or regular regular Corpsmen Corpsmen are not consider considered ed ACHCPs. ACHCPs. Body Body Compos Composit ition ion Progr Program am (BCP) (BCP). . Form Formerl erly y known known as the "Weig "Weight ht Contr Control ol Progr Program am." ." Marin Marines es assig assigned ned to the the BCP BCP will will receiv receive e assis assistan tance ce in reduc reducing ing weigh weight/b t/bod ody y fat, fat, in orde order r to resu resume me to a more more heal health thy y phys physic ical al fitn fitnes ess s stat state. e. The The BCP BCP assi assign gnme ment nt proce process ss and endor endorse semen ments ts are are cont contain ained ed in appen appendix dix D; the the unit' unit's s admin administ istrat rativ ive e actio actions ns are conta contain ined ed in parag paragra raph ph 3201 3201 of MCO MCO P6100. P6100.12 12. . Body Body Fat Fat (BF) (BF). . The The amou amount nt of fat fat tiss tissue ue a pers person on has has in rati ratio o to lean lean body body mass mass (or muscl muscles, es, bones bones, , organ organs, s, nervo nervous us tissu tissue, e, and and skin) skin). . Diary Diary Feedb Feedbac ack k Repo Report rt (DFR) (DFR). . A repor report t recei receive ved d in the Admin Admin Sect Section ion requiri requiring ng actio action n (e.g. (e.g., , DFR to notif notify y the comma command nd that that SNM’s SNM’s BCP assig assignme nment nt peri period od has expired). Ligh Light t Duty Duty. . This This is the the stat status us a MO assig assigns ns to a Mari Marine ne when when it is dete determ rmin ined ed that that a medic medical al cond conditi ition on exist exists s that that inter interfer feres es with with the the perf perform ormanc ance e of duty, duty, but the the Mari Marine ne is expe expect cted ed to retu return rn to full full duty duty (RTFD (RTFD). ). A MO may reco recomm mmen end d up to 30 days days light light duty. duty. When When the light light duty duty period period expire expires, s, SNM SNM will will be medi medical cally ly reeva reevalu luate ated. d. If SNM SNM is not not RTFD RTFD stat status us, , then then the the Mari Marine ne will will be plac placed ed on medi medica cal l hold hold and and a Medic Medical al Evalu Evaluati ation on Board Board (MEB) (MEB) must must be initi initiat ated ed and and compl complet eted ed withi within n the follo followin wing g 30 days. days. Limi Limite ted d Duty Duty. . This This is the stat status us a MO assi assign gns s to a Mari Marine ne when when it is deter determi mine ned d that that a medic medical al cond conditi ition on exist exists s and will will requi require re an exte extende nded d peri period od of time time befor before e being being RTFD. RTFD. See Tempor Temporary ary Limite Limited d Duty Duty and and Perma Permane nent nt Limit Limited ed Duty. Duty. MEB. MEB. A MEB MEB is a grou group p of MOs MOs at a loca local l Mili Milita tary ry Trea Treatm tmen ent t Faci Facili lity ty (MTF (MTF) ) conv conven ened ed for the purpo purpose se of identi identify fying ing the the physi physica cal l and and menta mental l quali qualific ficat ation ions s of refer referred red Mari Marine nes s to RTFD RTFD. . The The MEB MEB is char charge ged d with with dete determ rmin inin ing g whet whethe her r a Mari Marine ne's 's limi limita tati tion on(s (s) ) prec preclu lude de thei their r RTFD RTFD with within in a reas reason onab able le peri period od of time time or at all. all. A MEB will will evalu evaluate ate and repor report t on the diagn diagnosi osis, s, progno prognosi sis, s, possi possibl ble e RTFD, RTFD, plan plan for further further treatmen treatment, t, and make medical medical recommen recommendat dation( ion(s) s) for disposi disposition tion. . MO. MO.
An ACHC ACHCP; P; see see ACHC ACHCP. P.
Parti Partial al Physi Physical cal Fitne Fitness ss Test Test (PPFT (PPFT). ). Marin Marines es who who are medic medicall ally y excus excused ed from from perf perfor ormi ming ng a part partic icul ular ar even event t of the the PFT, PFT, as cert certif ifie ied d by a MO, MO, are are requ requir ired ed to perf perfor orm m a PPFT PPFT. . Mari Marine nes s will will be requ requir ired ed to obta obtain in at leas least t the the mini minimu mum m pass passin ing g perfo performa rmance nce for for the the two two even events ts they they are medic medical ally ly quali qualifie fied, d, in order order to pass pass the PPFT.
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Perm Perman anen ent t Limi Limite ted d Duty Duty (PLD (PLD). ). PLD PLD is a cont contin inua uati tion on on acti active ve duty duty in a perm perman anen ent t limit limited ed duty duty statu status, s, which which is appro approve ved d after after a Marine Marine has has been been deter determi mined ned “Unfi “Unfit” t” by a PEB PEB as a resu result lt of phys physic ical al disa disabi bili lity ty. . PLD PLD is assi assign gned ed when when a Mari Marine ne is not not expec expected ted to RTFD RTFD earli earlier er than than 16 months months or it is proje project cted ed that that the condi conditio tion n cann cannot ot be corr correc ecte ted. d. A Mari Marine ne can can rema remain in on acti active ve duty duty with with a PLD PLD stat status us, , prov provid ided ed crit criter eria ia is met met per per MCO MCO P190 P1900. 0.16 16F. F. PLD PLD is requ reques este ted d thro throug ugh h the the PEB PEB and and appr approv oved ed by CMC CMC (MMS (MMSRR-4) 4). . PLD PLD requ reques ests ts will will be auth author oriz ized ed by the the PEB PEB base based d on the the best best inte intere rest st of the the Mari Marine ne Corp Corps s and and the the heal health th of the the Mari Marine ne. . Phys Physic ical al Eval Evalua uati tion on Boar Board d (PEB (PEB). ). The The PEB PEB acts acts on beha behalf lf of the the SecN SecNav av to make make determin determinatio ations ns of fitness fitness for continu continued ed militar military y service service, , entitle entitlement ment to benefits benefits, , disab disabili ility ty ratin ratings gs, , and and disp disposi ositi tion on of the the medi medical cal case. case. A PEB is requi require red d to conv conven ene e for for case cases s that that exce exceed ed the the maxi maximu mum m 16 mont months hs of limi limite ted d duty duty or when when a Marin Marine’s e’s initi initial al diagn diagnosi osis s and progn prognosi osis s do not not antic anticip ipate ate a retu return rn to RFTD. RFTD. Phys Physic ical al Fitn Fitnes ess s Test Test (PFT (PFT). ). An inst instru rume ment nt that that meas measur ures es the the leve level l of phys physic ical al fitn fitnes ess s of all all Mari Marine nes. s. It is a meas measur urem emen ent t of gene genera ral l fitn fitnes ess s vice vice comb combat at readi readines ness s and and MOS capabil capabilit ity. y. The The stand standar ard d PFT PFT consi consist sts s of three three even events ts that that measure measure cardiova cardiovascu scular lar enduranc endurance, e, muscula muscular r strengt strength h and enduranc endurance, e, and mobilit mobility. y. Male Male Marine Marines s will will perfo perform rm deaddead-ha hang ng pullu pullups, ps, abdom abdomina inal l crunc crunches hes, , and a 3.0 3.0 mile mile run. run. Femal Female e Marin Marines es will will compl complet ete e the the flexe flexed d arm hang, hang, abdom abdomina inal l crun crunche ches, s, and and a 3.0 3.0 mile mile run. run. Thes These e even events ts are are desi design gned ed to test test the the stre streng ngth th and and stam stamin ina a of the the upper upper body body (shou (should lder er girth girth), ), mids midsect ection ion, , and lower lower body, body, as well well as the the effic efficie iency ncy of the cardiov cardiovascu ascular lar system. system. Physi Physical cal Readi Readines ness s Traini Training ng (PRT). (PRT). This This train training ing is compr compris ised ed of gene general ral physi physical cal conditio conditioning ning exercise exercises s that will develop develop and maintain maintain strength strength, , enduranc endurance, e, and the physical physical skills skills necessa necessary ry to sustain sustain individu individual al Marines Marines during during combat. combat. Remed Remedial ial Physi Physical cal Condi Conditio tioni ning ng Progr Program am (RPCP (RPCP). ). Remed Remedia ial l physi physica cal l cond conditi itioni oning ng is a proce process ss by which which Marin Marines es are are cond conditi itione oned d in a progr progress essiv ive e manne manner r to meet meet presc prescrib ribed ed stand standard ards. s. The The Progr Program am affo affords rds Marin Marines es the the oppor opportu tunit nity y to rebui rebuild ld thems themsel elves ves after after a weigh weight/ t/bod body y fat incre increase ase, , injur injury/i y/illn llnes ess, s, pregn pregnan ancy, cy, or a perio period d that that lacke lacked d a structur structured ed fitness fitness program. program. Resid Resident ential ial Obesit Obesity y Progr Program am (ROP). (ROP). Marin Marines es that that have have been been evalu evaluate ated d by a MO and and deter determin mined ed to have have an extre extreme me weigh weight/ t/bod body y fat incre increase ase due to an under underlyi lying ng cause cause or assoc associat iated ed disea disease, se, will will be recom recommen mende ded d to parti particip cipat ate e in the the ROP. ROP. Temp Tempor orar ary y Limi Limite ted d Duty Duty (TLD (TLD). ). TLD TLD is an assi assign gnme ment nt of limi limite ted d duty duty for for a spec specif ific ic peri period od. . Assi Assign gnme ment nt to TLD TLD can can only only be made made afte after r the the comp comple leti tion on of a MEB, MEB, and and only only if the the prog progno nosi sis s is that that the the Mari Marine ne can can be RTFD RTFD with within in the the spec specif ifie ied d peri period od. . The The cumul cumulati ative ve perio period d of TLD TLD will will not not excee exceed d 16 month months. s.
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APPENDI APPENDIX X B DAILY DAILY 16 PROGR PROGRAM AM
A.
Gene Genera ral l
1. Purp Purpos ose. e. The The Dail Daily y 16 Progr Program am is a comp compre rehe hens nsiv ive e seri series es of warm warmup up, , condi conditio tionin ning, g, and cool-do cool-down wn exerc exercise ises; s; it repla replaces ces the forme former r Daily Daily 7. The The Daily Daily 16 warmu warmup p exerc exercis ises es facil facilit itate ate gradu gradual al distr distribu ibuti tion on of bloo blood d flow flow to the muscles, muscles, preparin preparing g both the cardiova cardiovascul scular ar and musculos musculoskele keletal tal systems systems for the exerc exercise ise sessi session, on, by effe effecti ctivel vely y targe targetin ting g both both the upper upper and and lower lower body. body. The The incre increas ased ed blood blood flow to the the muscl muscles es produce produces s a warmi warming ng effe effect, ct, incre increasi asing ng the the elas elastic ticity ity of the the muscle muscles s and conne connecti ctive ve tissue tissues, s, which which is belie believed ved to reduc reduce e injury injury risks risks. . The The Dail Daily y 16 condit conditio ionin ning g exerc exercise ises s includ include e tradi traditio tional nal calis calisth theni enics cs that that are are safe safe in provi providin ding g a total total body body worko workout, ut, which which can can vary vary in durat duration ion, , degre degree e of diff difficu icult lty, y, and level level of inten intensi sity. ty. The Daily Daily 16 coolcool-dow down n exerc exercise ises s (the (the same same exer exercis cises es used used in the the warmu warmup) p) allow allow the the body body to gradu graduall ally y retur return n to the the pre-e pre-exer xercis cise e state state. . 2. Scop Scope. e. Ther There e are are thre three e diff differ eren ent t ways ways the Daily Daily 16 Prog Progra ram m can can be used used during during physica physical l trainin training: g: a. Dail Daily y 16 Warmu Warmup p (D16 (D16WU WU). ). A seri series es of warm warmup up and dyna dynami mic c stre stretc tchi hing ng exerc exercise ises s that that shou should ld be condu conduct cted ed prior prior to the the main main activ activit ity y (e.g. (e.g., , forma formatio tion n run, run, obst obstacl acle e cour course, se, circu circuit it cours course, e, etc.) etc.), , of every every physi physical cal training session. b. Dail Daily y 16 Work Workou out t (D16 (D16WO WO). ). A seri series es of cond condit itio ioni ning ng exerc exercis ises es that that can be used used as augm augment entati ation on to anoth another er condi conditi tioni oning ng acti activit vity y (cir (circui cuit t course course, , Physi Physical cal Fitne Fitness ss Test Test (PFT) (PFT), , etc. etc.), ), or can can be used used as a condit conditio ionin ning g activ activity ity in of itsel itself f by simpl simply y incre increasi asing ng the the numb number er of repet repetit ition ions s or by slow slowing ing down down the execu executio tion n of the repet repetit ition ion. . c. Dail Daily y 16 Cool Cool-D -Dow own n (D16 (D16CD CD). ). A seri series es of cool cool-d -dow own n exer exerci cise ses s that that shoul should d be used used as the final final activ activity ity of a physi physical cal train training ing sessi session. on. 3.
Daily Daily 16 Warmu Warmup p and and Dyna Dynamic mic Stretch Stretchin ing g Desc Descrip riptio tions ns a.
Warm Warmup up Exer Exerci cise ses s
(1) (1) Heel Heel to Toe Toe Rock Rockin ing. g. Star Starti ting ng posi positi tion on is stan standi ding ng with with feet feet toge togeth ther er and and hand hands s on hips hips. . Rock Rock back back onto onto the the heel heels, s, paus pause, e, then then rock rock forw forwar ard d onto onto the the toes toes and and paus pause. e. Repe Repeat at 10 to 15 repe repeti titi tion ons. s. 1
2
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(2) Partia Partial l Squat Squats. s. Start Startin ing g posi positio tion n is stand standing ing with feet feet shoul shoulder der widt width h apar apart, t, arms arms at the the side sides s (1). (1). Keep Keepin ing g the the heel heels s on the the deck deck, , part partia iall lly y squa squat t unti until l hand hands s are are near near midmid-ca calf lf. . The The knee knees s shou should ld only only bend bend to abou about t 60 degr degree ees, s, just just shor short t of a sitt sittin ing g posi positi tion on (2). (2). Retu Return rn to the the star starti ting ng posi positi tion on (3). (3). Repe Repeat at 10 to 15 repe repeti titi tion ons. s. 1 /3
2
(3) Butt Kicks. Kicks. Start Startin ing g posit positio ion n is stand standing ing with feet shoul shoulder der widt width h apar apart, t, hand hands s on hips hips. . Shif Shift t weig weight ht onto onto the the righ right t foot foot and and quic quickl kly y bend bend the left left knee knee five five time times, s, bring bringing ing the the left left heel heel towar toward d the the butto buttocks cks. . Swit Switch ch legs legs and and repe repeat at. . Repe Repeat at the the whol whole e cycl cycle e two two or thre three e time times, s, unti until l a tota total l of 15 to 20 repe repeti titi tion ons s are are done done on each each leg. leg.
B-2
MCPFTBCP
(4) (4) Doub Double le Time Time in Plac Place. e. Star Starti ting ng posi positi tion on is stan standi ding ng with with arms arms at the the side sides. s. Slow Slowly ly begin begin to run run in place place and gradu gradual ally ly incre increas ase e spee speed. d. Whil While e doubl double-t e-timi iming ng, , cond conduct uct "punc "punches hes to the the front front (1)" (1)" (thro (throw w easy easy punch punches es to the fron front t of the the body body). ). Swit Switch ch to "pun "punch ches es to the the sky sky (2)" (2)" (thr (throw ow easy easy punc punche hes s stra straig ight ht up to the the sky) sky). . Fini Finish sh with with "arm "arm circ circle les s (3)" (3)", , (beg (begin in smal small l then then trans transiti ition on to large large arm arm circ circles les; ; repeat repeat in othe other r direc directi tion) on). . 1
2
3
(5) Neck Flexi Flexion on and and Exte Extensi nsion. on. Start Starting ing positi position on is stand standin ing g with with feet feet shou should lder er widt width h apar apart, t, hand hands s on hips hips. . Flex Flex the the neck neck forw forwar ard d brin bringi ging ng the the chin chin towar toward d the the ches chest, t, pause pause. . Exte Extend nd the head head back back and pause pause. . Repe Repeat at for 5 to 10 repetit repetitions ions. .
(6) Neck Latera Lateral l Flexi Flexion on. . Start Startin ing g posit positio ion n is standi standing ng with with feet feet shou should lder er widt width h apar apart, t, hand hands s on hips hips. . Tilt Tilt the the head head to the the left left side side, , brin bringi ging ng the the left left ear ear towa toward rd the the left left shou should lder er, , paus pause. e. Swit Switch ch side sides s and and repe repeat at. . Repe Repeat at for for 5 to 10 repet repetit itio ions ns. .
B-3
MCPFTBCP
(7) Trunk Trunk Flexi Flexion on and and Exten Extensi sion. on. Starti Starting ng posit position ion is stand standin ing g with with feet feet shou should lder er widt width h apar apart, t, hand hands s on hips hips (1). (1). Exte Extend nd the the trun trunk k back backwa ward rd brin bringi ging ng a slig slight ht hype hypere rext xten ensi sion on of the the trun trunk k and and paus pause e (2). (2). Repe Repeat at for for 5 to 10 repetitions. repetitions. 1
2
(8) Trunk Trunk Later Lateral al Flexi Flexion. on. Start Starting ing positi position on is stand standin ing g with with feet feet shou should lder er widt width h apar apart, t, hand hands s on hips hips. . Bend Bend the the trun trunk k to the the left left side side (1), (1), paus pause, e, then then swit switch ch to the the righ right t side side (2) (2) and and paus pause. e. Repe Repeat at for for 5 to 10 repet repetiti itions ons. . Proce Proceed ed to the the Stre Stretch tching ing Exerc Exercis ises. es. 1
B-4
2
MCPFTBCP
b.
Dynam Dynamic ic Stretc Stretchin hing g Exerc Exercise ises s
(1) Upper Upper Back Back Stret Stretch. ch. Star Startin ting g positi position on is stand standing ing with feet shou should lder er widt width h apar apart. t. Exte Extend nd the the arms arms and and clas clasp p the the hand hands s in fron front t of the the ches chest. t. Push Push the arms arms forw forwar ard d roun roundi ding ng the the shou should lder ers s and and uppe upper r back back. . Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the upper upper back back. .
(2) Chest Chest Stret Stretch. ch. Start Starting ing positio position n is stand standin ing g with with feet feet shoul shoulder der widt width h apar apart. t. Clas Clasp p hand hands s toge togeth ther er behin behind d the the lowe lower r back back, , palm palms s up. up. Pull Pull the arms arms up towa toward rd the the head head. . Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt in the the fron front t of the the ches chest t and and shoulders.
(3) Modifi Modified ed Hurdl Hurdler er Stre Stretch tch. . Start Startin ing g posit positio ion n is in the the sitti sitting ng posi positi tion on. . Exte Extend nd the the left left leg leg out out whil while e tuck tuckin ing g the the righ right t leg leg in fron front t of the the hips hips with with the the knee knee poin pointi ting ng outw outwar ard. d. Bend Bend the the tors torso o forw forwar ard d towa toward rd the the left left knee knee. . The The stre stretc tchi hing ng shou should ld be felt felt over over the the back back of the the left left thig thigh. h. Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. Swit Switch ch side sides s and and repeat.
B-5
MCPFTBCP
(4) (4) Hip Hip and and Back Back Stre Stretc tch. h. Star Starti ting ng posi positi tion on is in the the sitt sittin ing g posi positi tion on. . Exte Extend nd the the righ right t leg leg stra straig ight ht out out and and cros cross s the the left left leg leg over over the the righ right t leg leg by bend bendin ing g the the left left knee knee and and plac placin ing g the the left left foot foot on the the deck deck next next to the righ right t knee knee. . Turn Turn the uppe upper r tors torso o to the left left pushi pushing ng the left left knee knee to the the righ right t with with the the righ right t elbo elbow. w. Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the lowe lower r back back and and left left hip. hip. Switc Switch h sides sides and repea repeat. t. (5) Groin Groin Stret Stretch. ch. Start Starting ing positio position n is in the the sittin sitting g posit position ion with both both knee knees s bent bent and and the the bott bottom oms s of the the feet feet toge togeth ther er. . Gras Grasp p the the feet feet and and gent gently ly push push the the knee knees s with with the the elbo elbows ws towa toward rd the the deck deck. . Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the insi inside de of both both thigh thighs. s.
(6) (6) Calf Calf Stre Stretc tch. h. Star Starti ting ng posi positi tion on is stan standi ding ng with with arms arms at the the sides sides. . Place Place the left foot appro approxim ximate ately ly 2 feet feet forwa forward rd and and slig slightl htly y bend bend the the righ right t knee knee. . Lean Lean forw forwar ard d towa toward rd the the left left foot foot poin pointi ting ng the the left left toes toes up to the sky. sky. Hold Hold the posit positio ion n for for 10 secon seconds ds and breat breath h natu natura rall lly. y. Grab Grabbi bing ng the the left left foot foot and and gent gently ly pull pullin ing g it towa toward rds s you you can can incr increa ease se the the leve level l of inte intens nsit ity. y. The The stre stretc tch h shou should ld be felt felt over over the the left left calf. calf. Swit Switch ch sides sides and repeat.
B-6
MCPFTBCP
(7) Iliot Iliotib ibial ial Band Band (ITB) (ITB) Stret Stretch ch. . Start Startin ing g posit positio ion n is stand standing ing with with arms arms at the the side sides. s. Plac Place e the the left left foot foot behi behind nd and and a few few inch inches es to the the righ right t of the right right foot. foot. Brin Bring g the the left left arm over over the head. head. Plac Place e your your body body weig weight ht on the the left left leg leg and and bend bend at the the wais waist t to the the righ right. t. Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the left left hip. hip. Swit Switch ch sides sides and repea repeat. t.
(8) Hamstr Hamstring ing Stretc Stretch. h. Start Starting ing positio position n is lying lying down with the back flat flat agai agains nst t the the deck deck. . Brin Bring g the the left left knee knee towa toward rd the the ches chest t gras graspi ping ng the the left left leg leg just just belo below w the the knee knee. . Gent Gently ly stra straig ight hten en the the left left knee knee and and hold hold for for the the coun count. t. The The righ right t leg leg shou should ld remai remain n on the deck. deck. Hold Hold the posit positio ion n for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt on the the back back of the the left left thig thigh. h. Swit Switch ch side sides s and and repe repeat at. .
(9) Neck Stret Stretch. ch. Start Starting ing positi position on is stand standin ing g with with feet feet shoul shoulde der r widt width h apar apart. t. Move Move both both arms arms behi behind nd the the back back and and gras grasp p the the left left wris wrist t with with the the righ right t hand hand. . Tilt Tilt the the head head to the the righ right t and and pull pull the the left left arm arm to the righ right. t. Hold Hold the posi positi tion on for for 10 secon seconds ds and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the left left shou should lder er and and left left side side of the neck neck. . Swit Switch ch sides sides and repeat. repeat.
B-7
MCPFTBCP
(10) (10) Trice Triceps ps Stret Stretch ch. . Start Starting ing positi position on is stan standin ding, g, arms arms at the side sides. s. Bend Bend the the left left elbo elbow w and and brin bring g the the left left arm arm up and and back back plac placin ing g the the left left hand hand betw betwee een n the the shou should lder er blad blades es. . Gent Gently ly pull pull the the left left elbo elbow w with with the the righ right t hand hand behi behind nd the the head head. . Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the back back of the the uppe upper r arm. arm. Switc Switch h sides sides and repea repeat. t.
(11) (11) Quadr Quadrice iceps ps Stre Stretch tch. . Start Startin ing g posit positio ion n is lying lying down down on the left side side. . Bend Bend the left left hip hip and and knee knee to 90 degre degrees es. . Gras Grasp p the the righ right t ankl ankle e with with the the righ right t hand hand and and pull pull the the righ right t knee knee stra straig ight ht back back. . Do not not hype hypere rext xten end d the the lowe lower r back back. . Hold Hold the posit positio ion n for for 10 secon seconds ds and breat breath h natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the fron front t of the the righ right t thig thigh. h. Swit Switch ch side sides s and repeat. repeat.
B-10
MCPFTBCP
(12) (12) Lyin Lying g Down Down ITB ITB Stre Stretc tch. h. Star Starti ting ng posi positi tion on is lyin lying g down down on the the deck deck. . Brin Bring g the the left left leg with with the the knee knee strai straigh ght t acro across ss the body body (1). (1). Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the left left hip. hip. Swit Switch ch sides sides and repe repeat at (2). (2). 1
2
(13) (13) Poste Posterio rior r Shoul Shoulder der Stret Stretch. ch. Starti Starting ng posit position ion is stand standin ing g with with feet feet shou should lder er widt width h apar apart, t, arms arms at the the side sides. s. Bend Bend the the left left elbo elbow w and and brin bring g the the left left arm acros across s the the ches chest. t. Give Give a gent gentle le pull pull with with the right right hand. hand. Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the posteri posterior or left left shou shoulde lder. r. Switc Switch h sides sides and and repe repeat. at.
(14) (14) Hip Flexor Flexor Stre Stretch tch. . Start Startin ing g posit positio ion n is stand standing ing, , hands hands on hips hips. . Step Step the the left left foot foot forw forwar ard d 3 to 4 feet feet. . Plac Place e the the righ right t knee knee on the the deck deck. . Gent Gently ly move move the the left left knee knee forw forwar ard. d. Hold Hold the posi positi tion on for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the fron front t of the the righ right t thig thigh h and and hip. hip. Swit Switch ch sides sides and and repe repeat at. .
B-9
MCPFTBCP
(15) (15) Singl Single-L e-Leg eg Lowe Lower r Back Back Stret Stretch ch. . Start Starting ing positi position on is lyin lying g with with the the back back flat flat agai agains nst t the the deck deck. . Brin Bring g the the righ right t knee knee towa toward rd the the ches chest t gras graspi ping ng the right right knee. knee. Gent Gently ly pull pull the the knee knee tight tight into into the the ches chest. t. The The left left leg leg shou should ld rema remain in on the the deck deck. . Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt alon along g the the lowe lower r back back to the the right right buttoc buttock. k. Switc Switch h sides sides and repeat repeat. .
(16) (16) Prone Prone Abdomi Abdomina nal l Stre Stretch tch. . Start Startin ing g posit positio ion n is lying lying on the stom stomac ach h with with the the hand hands s plac placed ed near near the the shou should lder ers s as if in the the down down posi positi tion on of a push pushup up. . Slow Slowly ly rais raise e the the uppe upper r body body, , keep keepin ing g the the wais waist t on the the deck deck. . Hold Hold the the posi positi tion on for for 10 seco second nds s and and brea breath th natu natura rall lly. y. The The stre stretc tch h shou should ld be felt felt over over the the abdom abdomen. en.
B-10
MCPFTBCP
4.
Daily Daily 16 Condi Conditio tioni ning ng Exerc Exercis ise e Descr Descrip iptio tions ns
a. Push Pushup ups. s. Star Starti ting ng posit positio ion n is lying lying on your your stoma stomach ch with with hand hands s shoul shoulder der width width apar apart, t, toes toes on the the deck, deck, and and elbow elbows, s, back back, , and and knees knees strai straight ght. . On the the firs first t and and thir third d coun count, t, lowe lower r the the ches chest t to the the deck deck; ; bend bend the the elbo elbows ws to at leas least t 90 degr degree ees s (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, exte extend nd the the arms arms back back to the starti starting ng posit positio ion n (2/4) (2/4). . This This exer exercis cise e cond conditi ition ons s the the chest chest, , prima primaril rily y in the anter anterior ior shoul shoulde der r regio region, n, and and second secondar arily ily, , the trice triceps. ps. 1/ 3
2 /4
b. Crun Crunch ches es. . Star Starti ting ng posit positio ion n is lying lying on the the back back with with the the hips hips bent bent to 90 degr degree ees s and and the the knee knees s bent bent, , feet feet off off the the deck deck. . Bend Bend the the elbo elbows ws to 90 degr degree ees s and and fold fold acro across ss the the ches chest t or rib cage cage. . On the firs first t and and thir third d coun count t raise raise the the uppe upper r torso torso off the the deck deck touch touchin ing g the the thigh thighs s with with the forea forearms rms (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, retu return rn to the the star starti ting ng posi positi tion on (2/4 (2/4). ). The The arms arms must must rema remain in in cons consta tant nt cont contac act t with with the the ches chest/ t/ri rib b cage cage when when exec execut utin ing g the the crun crunch ch. . This This shou should ld be done done in a slow slow and and cont contro roll lled ed mann manner er. . This exercise exercise conditio conditions ns the abdomin abdominal al muscles muscles. . 1/ 3
2/4
B-11
MCPFTBCP
c. Dirt Dirty y Dogs Dogs. . Star Starti ting ng posi positi tion on is on the the hands hands and and knees knees. . On the the firs first t and and thir third d coun count t rais raise e the the left left leg leg to the the side side, , whil while e keep keepin ing g the the knee knee bent bent (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count t retu return rn the the leg leg to the the star starti ting ng posit position ion (2/4) (2/4). . Switc Switch h side sides s and and repea repeat. t. This This exerci exercise se condit conditio ions ns the hip abductors. 1/ 3
2 /4
d. Wide Wide Pushu Pushups ps. . Star Starti ting ng posit positio ion n is lying lying on the the stom stomac ach h with with hands hands beyon beyond d shoul shoulde der r width width apart apart, , toes toes on the groun ground, d, and and elbow elbows, s, back back, , and and knees knees stra straig ight ht. . On the the firs first t and and thir third d coun count, t, lowe lower r the the ches chest t to the the deck deck, , bend bendin ing g the the elbo elbows ws to at leas least t 90 degr degree ees s (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, exten extend d the the arms arms back back to the the start starting ing positio position n (2/4) (2/4). . This This exerc exercise ise condi conditio tions ns the the ches chest, t, prima primaril rily y in the the anter anterio ior r shoul shoulde der r regio region, n, and secon secondar darily ily, , the tricep triceps. s. With With the wider wider hand hand positi position on, , the the ches chest t muscl muscles es increase increase their their workloa workload. d. 1/ 3
2 /4
e. Dive Dive Bombe Bomber r Push Pushup ups. s. Star Starti ting ng posit positio ion n is lying lying on the the stom stomac ach h with with hand hands s and and toes toes on the the deck deck, , and and elbo elbows ws and and knee knees s stra straig ight ht. . The The hand hands s will will be slig slight htly ly beyo beyond nd shou should lder er widt width h apar apart. t. The The hips hips will will be rais raised ed up and and the the shou should lder ers s will will be behi behind nd the the hand hands. s. On the the firs first t coun count, t, lowe lower r the the ches chest t down down and and forw forwar ard d to the the deck deck, , the the shou should lder ers s will will be even even with with the the hand hands s (1). (1). On the secon second d count count, , conti continue nue forwa forward rd exten extendi ding ng the the elbow elbows s where where now now the the shou should lder ers s are are in fron front t of the the hand hands s (2). (2). On the the thir third d coun count, t, reve revers rse e the the direc directio tion n lowe lowerin ring g the chest chest down down and and back back to the deck, deck, the shoul shoulder ders s will will be even even with with hand hands s (3). (3). On the the four fourth th coun count, t, cont contin inue ue back back and and up to the the start starting ing positio position n (4). (4). This This exer exercis cise e is done done in a smoot smooth, h, conti continuo nuous us motion motion. .
B-12
MCPFTBCP
This This exerci exercise se condi conditio tions ns the the ches chest t and and anter anterio ior r shoul shoulde der r prima primari rily, ly, and and secon secondar darily ily, , the trice triceps ps throu through gh a great greater er rang ranger er of motio motion. n. 1
2
3
4
f. Elbo Elbow w to Knee Knee Crun Crunch ches es. . Star Starti ting ng posit positio ion n is lying lying on the the back back with with the the righ right t foot foot flat flat on the the deck deck and, and, the the left left foot foot cros crosse sed d over over the the righ right t knee knee, , and and the the arms arms cros crosse sed d over over the the ches chest. t. On the the firs first t and and thir third d coun count, t, rais raise e the the uppe upper r tors torso o off off the the deck deck rota rotati ting ng to the the left left touc touchi hing ng the the righ right t elbo elbow w to the the left left thig thigh h (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, retu return rn to the the star starti ting ng posi positi tion on (2/4 (2/4). ). This This exer exerci cise se shou should ld be done done in a slow slow and and contr controll olled ed manner manner. . Switc Switch h sides sides and repea repeat. t. This This exerc exercise ise condi conditio tions ns the abdom abdomina inal l musc muscles les with with more more empha emphasis sis on the the obliq oblique ue. . 1/3
2 /4
B-13
MCPFTBCP
g. Side Side Crunc Crunche hes. s. Star Starti ting ng posit positio ion n is lying lying on the the left left side side with with the left left arm arm acro across ss the the ches chest t and and righ right t arm arm alon along g the the side side of the the body body. . On the the firs first t and and thir third d coun count, t, rais raise e the the uppe upper r tors torso o and and feet feet off off the the deck deck slid slidin ing g the the righ right t hand hand down down the the thig thigh h (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, retu return rn to the the star starti ting ng posi positi tion on (2/4 (2/4). ). Swit Switch ch side sides s and and repe repeat at. . This This exer exerci cise se condi conditio tions ns the the abdo abdomin minal al muscl muscles es with with emph emphasi asis s on the inter internal nal obliq oblique ue and and external oblique. 1 /3
2/4
h. Pron Prone e Flu Flutt tter er Kick Kicks. s. Star Starti ting ng posi positi tion on is lyin lying g on the stoma stomach ch. . On the the firs first t coun count t rais raise e the the left left leg leg off off the the deck deck whil while e the the righ right t leg leg rema remain ins s on the deck deck (1). (1). On the seco second nd count count, , lowe lower r the the left left leg to the start startin ing g posi positi tion on (2). (2). On the the thir third d coun count, t, rais raise e the the righ right t leg leg off off the the deck deck whil while e the the left left leg rema remain ins s on the the deck deck (3). (3). On the the four fourth th coun count, t, lower lower the the righ right t leg leg to the the start startin ing g posit positio ion n (4). (4). This This exerc exercise ise condit condition ions s the muscles muscles that exten extend d the the hip hip and and back. back. 1
3
B-14
2
4
MCPFTBCP
i. Back Back Exten Extensi sion on. . Star Starti ting ng posit positio ion n is lying lying on the the stom stomac ach h with with hands hands behi behind nd the the head head. . On the the firs first t and and thir third d coun count, t, rais raise e the the uppe upper r tors torso o and and legs legs off off the the deck deck (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, lowe lower r the the uppe upper r torso torso and and legs legs to the starti starting ng posit position ion (2/4). (2/4). This This exerc exercis ise e condi conditi tions ons the muscl muscles es that that exten extend d the the back back. . 1/3
2 /4
j. Donk Donkey ey Kick Kicks. s. Star Starti ting ng posi positi tion on is on the hand hands s and and knee knees. s. On the the firs first t and and thir third d coun count, t, kick kick the the left left leg leg back back and and up stra straig ight hten enin ing g the the knee knee (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, bend bend the the knee knee and and hip hip brin bringi ging ng the the left left knee knee into into the the ches chest t (2/4 (2/4). ). The The back back shou should ld not not hype hypere rext xten end d duri during ng this this exerc exercise ise. . Switc Switch h sides sides and repeat. repeat. This This exerc exercise ise condi conditio tions ns the muscles muscles that that extend extend the the hip. hip. 1/3
2/4
k. Hip Hip Addu Adduct ctio ion. n. Star Starin ing g posi positi tion on is lyin lying g on the left left side side with with the the righ right t leg leg bent bent sett settin ing g the the righ right t foot foot in fron front t of the the left left knee knee. . On the the firs first t and and thir third d coun count, t, rais raise e the the stra straig ight ht left left leg leg off off the the deck deck sque squeez ezin ing g the the thig thighs hs toge togeth ther er (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, lowe lower r the the left left leg leg to the startin starting g posit position ion (2/4). (2/4). The The left left toes toes shoul should d be point pointing ing straig straighthtforw forwar ard d not not to the the sky. sky. Swit Switch ch side side and and repe repeat at. . This This exerc exercis ise e cond condit itio ions ns the muscl muscles es on the the inner inner thigh thigh. .
B-15
MCPFTBCP
1 /3
2 /4
l. Side Side Leg Rais Raises es. . Star Starti ting ng posit positio ion n is lying lying on the left left side side with with the the left left knee knee bent bent, , the the hip hip vert vertic ical al and and the the toes toes on the the righ right t foot foot poin pointi ting ng forw forwar ard d not not to the the sky. sky. On the firs first t and and thir third d coun count, t, raise raise the the righ right t leg leg appr approx oxim imat atel ely y 18 inch inches es lead leadin ing g with with the the heel heel (1/3 (1/3). ). The The toes toes will will stil still l poin point t forw forwar ard, d, not not to the the sky. sky. On the the seco second nd and and four fourth th coun count, t, lowe lower r the the righ right t leg leg to the start startin ing g posi positi tion on (2/4) (2/4). . Swit Switch ch sides sides and repea repeat. t. This This exerc exercise ise condi conditio tions ns the the musc muscles les on the the side side of the hip and thigh thigh. . 1/ 3
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m. Stea Steam m Engi Engine nes. s. Star Starti ting ng posi positi tion on is stan standi ding ng with with the the feet feet shou should lder er widt width h apar apart t and and hand hands s behi behind nd the the head head. . On the the firs first t coun count, t, touc touch h the the righ right t elbo elbow w to the the left left knee knee by bend bendin ing g and and rais raisin ing g the the left left knee knee and and twis twisti ting ng and and bend bendin ing g the the uppe upper r tors torso o to the left left (1). (1). On the the seco second nd count count, , retu return rn to the the star starti ting ng posi positi tion on (2). (2). On the the thir third d coun count, t, touc touch h the the left left elbo elbow w to the the righ right t knee knee by bendi bending ng and and raisi raising ng the right right knee knee and and twisti twisting ng and bendi bending ng the the upper upper tors torso o to the the righ right t (3). (3). On the the four fourth th coun count, t, retu return rn to the the star starti ting ng posi positi tion on (4). (4). This This exerc exercis ise e shou should ld be done done in a slow slow and contr control olle led d cade cadenc nce. e. This This exercise exercise conditio conditions ns the abdomin abdominal al muscles muscles, , primari primarily ly the oblique oblique, , and secon secondar darily ily, , the hip hip and and thigh thigh. .
1
3
2
4
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n. Lung Lunges es. . Star Starin ing g posi positi tion on is stand standin ing g with with the feet feet shoul shoulde der r widt width h apar apart t and and hand hands s on the the hips hips. . On the the firs first t coun count, t, touc touch h the the righ right t knee knee to the the deck deck by step steppi ping ng forw forwar ard d with with the the left left foot foot and and bend bendin ing g both both knee knees s (1). (1). On the the seco second nd coun count, t, retu return rn to the the star starti ting ng posi positi tion on (2). (2). On the the thir third d coun count, t, touc touch h the the left left knee knee to the the deck deck by step steppi ping ng forw forwar ard d with with the the righ right t foot foot and and bend bendin ing g both both knee knees s (3). (3). On the the four fourth th coun count, t, retu return rn to the the star starti ting ng posi positi tion on (4). (4). Do not bend bend the the forw forwar ard d knee knee more more than than 90 degr degree ees. s. This This exerc exercis ise e shoul should d be done done in a slow slow and and cont control rolled led cadenc cadence. e. This This exerc exercise ise condit condition ions s the the musc muscle les s that that exte extend nd the the hip hip and and knee knee of the the forw forwar ard d leg. leg. 1
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o. Side Side Strad Straddl dle e Hops Hops. . Star Starti ting ng posit positio ion n is stand standin ing g with with the feet feet toge togeth ther er and arms arms at the the side sides. s. On the the firs first t and and thir third d coun count, t, jump jump and and land land with with both both feet feet just just beyon beyond d shoul shoulder der width width apart apart while while bring bringing ing the the hands hands toge togeth ther er over overhe head ad (1/3 (1/3). ). On the the seco second nd and and four fourth th coun count, t, jump jump back back to the the start starting ing positio position n (2/4) (2/4). . This This exerc exercise ise is done done in a smoot smooth, h, cont continu inuou ous s motio motion. n. This This exerc exercise ise conditi condition ons s the the uppe upper r arm, arm, hip, hip, and and thigh thigh. .
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5.
Daily Daily 16 Warmu Warmup/C p/Coo ool-D l-Dow own, n, Stret Stretchi ching ng and Exerc Exercise ise Cards Cards
STRETC STR ETCHIN HING G CAR CARD D A
EXER EX ERCI CISE SE CA CARD RD 1
Chest Stretch Triceps Stretch Posterior Shoulder Stretch Iliotibi Ilio tibial al Band (ITB (ITB) ) Stre Stretch tch Modifie Modified d Hurd Hurdler ler Stre Stretch tch Hip and Bac Back k Stret Stretch ch Quadriceps Quadriceps Stretch Lower Lowe r Back Stre Stretch tch Abdominal Stretch
Wide Push Pushups ups Donkey Donk ey Kick Kicks s Crunches Dive Bomb Bomber er Push Pushups ups Dirty Dirt y Dogs Side Crun Crunches ches Back Extensions Lunges Side Stra Straddle ddle Hops
STRETC STR ETCHIN HING G CAR CARD D B
EXER EX ERCI CISE SE CA CARD RD 2
Upper Uppe r Back Stre Stretch tch Chest Stretch Shoulder Shou lder & Neck Stretch Stretch Triceps Stretch Posterior Shoulder Stretch Lying Lyin g Down (ITB) Stre Stretch tch Modifie Modified d Hurd Hurdler ler Stre Stretch tch Groin Stretch Calf Stre Stretch tch
Pushups Crunches Side Sid e Leg Rai Raises ses Diamond Pushups Elbow-to-Knee Elbow-to-Knee Crunches Prone Pron e Flut Flutter ter Kick Kicks s Hip Abdu Abductio ction n Lunges Steam Stea m Engi Engines nes
STRETC STR ETCHIN HING G CAR CARD D C
WARM-UP/COOL-DOWN CARD
Active Active Hams Hamstrin tring g Stre Stretch tch Groin Stretch Hip Flex Flexor or Stre Stretch tch Lower Lowe r Back Stre Stretch tch ITB Stre Stretch tch Calf Stre Stretch tch Neck Neck Stre Stretch tch Upper Uppe r Back Stre Stretch tch Chest Stretch
Toe-Heel Rocking Partial Part ial Squa Squats ts Butt Kick Kicks s Trunk Trun k Bend Bends s Neck Bend Bends s Run in Pla Place ce Punch Pun ch to the Front Front Punc Punch h to the the Sky Sky Arm Circ Circles les *Stretch *Str etch Card (10 Seco Seconds) nds) *Exercise Cards
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APPENDIX APPENDIX C REMEDIA REMEDIAL L PHYSICA PHYSICAL L CONDITIO CONDITIONING NING PROGRAM PROGRAM (RPCP) (RPCP)
1. Purp Purpos ose. e. Reme Remedi dial al phys physic ical al cond condit itio ioni ning ng is a proc proces ess s by whic which h Mari Marine nes s are are condi conditio tioned ned in a progr progress essiv ive e mann manner er to meet meet presc prescri ribed bed physi physical cal fitne fitness ss and and body body compo composit sition ion stand standar ards. ds. The The RPCP RPCP goal goal is to provi provide de chal challen lengin ging g condi conditio tioni ning ng sessions sessions, , using using the spectru spectrum m of aerobic aerobic conditi conditionin oning, g, resistan resistance ce conditio conditioning ning, , and other other relat related ed exerc exercise ises s that that will will affor afford d the Marin Marines es an opport opportun unity ity to rebui rebuild ld thems themselv elves es after after a weight weight or body body fat fat incr increas ease, e, injur injury/ y/ill illne ness, ss, pregn pregnanc ancy, y, or a perio period d that that lacke lacked d a struc structu tured red fitne fitness ss progr program am. . 2. Assi Assign gnme ment nt to RPCP RPCP. . Part Partic icip ipat atio ion n in the the RPCP RPCP is a mand mandat ator ory y requ requir irem emen ent t for for Mari Marine nes s who who fail fail the the Phys Physic ical al Fitn Fitnes ess s Test Test (PFT (PFT) ) or who who are are assi assign gned ed to the the Body Body Compo Composit sition ion Progra Program m (BCP) (BCP). . Marin Marines es will will also also be assig assigne ned d to the the RPCP RPCP when when they they consiste consistently ntly display display problem problems s in MOS-spec MOS-specific ific tasks, tasks, (e.g., (e.g., conditio conditioning ning marches, marches, etc.) etc.) or strug struggle gle to meet meet the the minim minimum um stan standar dard d for an event event durin during g a semisemi-ann annua ual l PFT. PFT. Perf Perfor orma manc nce e on unit unit form format atio ion n runs runs will will not not be used used as RPCP RPCP entr entry/ y/ex exit it crite criteria ria. . Marin Marines es recove recoveri ring ng from from injur injurie ies s or prolon prolonge ged d illne illness ss may be assig assigne ned d to the the RPCP RPCP if a form formal al reme remedi dial al prog progra ram m woul would d be bene benefi fici cial al. . In the the late later r case case, , COs COs must must take take into into acco account unt any follo followup wup medic medical al care care (ther (therap apy) y) requi requirem remen ent t and and tail tailor or the RPCP RPCP to accom accommo modat date e thos those e physi physica cal l limit limitat ation ions s or restr restrict ictio ions ns impos imposed ed by the Medic Medical al Offic Officer er (MO). (MO). Defic Deficien ienci cies, es, which which can can be impro improved ved or corre correct cted ed by a commandcommand-dire directed cted remedial remedial conditi conditionin oning g program program, , fall fall into into several several categor categories: ies: a.
Lack Lack of stre streng ngth th in one one or more more body body parts parts; ;
b.
Lack Lack of overa overall ll cardi cardiov ovasc ascula ular r or muscu muscula lar r endur enduran ance; ce;
c.
Lack Lack of adheren adherence ce to body body compo composit sitio ion n stand standar ards; ds;
d. Lack Lack of mobil mobility ity (post (posture ure, , balan balance, ce, stabi stabilit lity, y, agil agility ity, , coor coordin dinat ation ion, , powe power, r, speed speed and flexibi flexibility lity); );
3.
e.
Lack Lack of motiv motivati ation on and dedica dedicati tion; on; and/o and/or r
f.
Lack Lack of educ educat atio ion n and and expe experi rien ence ce in heal health th and and fitn fitnes ess. s.
Orga Organi niza zati tion on of the the RPCP RPCP
a. Lead Leader ersh ship ip. . The The inte intent nt of the the RPCP RPCP is not not puni puniti tive ve in natu nature re, , but but desi design gned ed to encou encourag rage e impro improvem vemen ent t in overa overall ll fitne fitness ss and and body body compo composi sitio tion. n. Unit Unit leade leaders rs and and Command Command Physical Physical Training Training (PT) Represen Representat tatives ives should should assist assist Marines Marines in clearly clearly identify identifying ing their their deficien deficiencies cies, , developi developing ng specifi specific c strateg strategies ies to improve improve, , and track tracking ing progr progress ess. . The The RPCP RPCP shou should ld focus focus on reali realisti stic c goal goal setti setting, ng, healt healthy hy lifelifestyling styling strategi strategies, es, progres progressive sive PT, dietary dietary measure measures, s, and testing testing and evaluati evaluation. on. The RPCP RPCP shoul should d be challe challeng nging ing, , emplo employ y a cross cross-tr -trai ainin ning g philos philosop ophy, hy, and and ensur ensure e safety safety measure measures s are taken taken to avoid avoid over-tr over-traini aining ng and potenti potential al overuse overuse injurie injuries. s. b. Use Use of Resou Resourc rces es. . This This Appen Appendi dix x will will condi conditio tionin ning g progr programs ams units units can emplo employ y or use desig designs. ns. Comm Command and PT Repre Represe senta ntati tives ves can also also Sempe Semper r Fit Fit Fitne Fitness ss Center Centers, s, which which are are staf staffed fed varie variety ty of healt health h and fitne fitness ss servi service ces. s.
provi provide de a few few exam exampl ples es of reme remedi dial al as a guide guide for for thei their r own own progr program am acces access s the the resou resourc rces es avail availab able le at by quali qualifi fied ed profe professi ssion onals als and offer offer a
c. Orga Organiz nizati ation on. . Remed Remedia ial l condi conditi tioni oning ng shou should ld be condu conduct cted ed in smal small l group groups, s, (e.g. (e.g., , no larg larger er than than 10-15 10-15 Marin Marines es per group group), ), there thereby by allowi allowing ng for more more focus focused ed instr instruct uction ion, , overs oversigh ight, t, and and reinf reinforc orceme ement nt. . It is recom recommen mende ded d that that the the RPCP RPCP
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initi initiall ally y be organ organize ized d by group groupin ing g Marin Marines es by area area of defic deficie iency ncy and level level ther thereof eof. . Prescrib Prescribed ed exercis exercise e loads loads should should be commensu commensurat rate e with their their abilitie abilities, s, and wheneve whenever r possi possible ble, , link linking ing a stron strong g Marin Marine e with with a weake weaker r Marin Marine. e. An organ organiza izati tion on as such such will support support performa performance nce and improve improvement ment. . (1) (1) As the RPCP RPCP and indiv individu idual al fitn fitness ess and perfo performa rmanc nce e level levels s progr progress ess, , Marines Marines should should be reorgani reorganized zed to concentr concentrate ate on remaini remaining ng deficie deficiencie ncies, s, or combine combined d to condu conduct ct speci specifi fic c PT event events, s, such such as condi conditi tioni oning ng marc marches hes or team team sport sports. s. For For examp example, le, a group group that that exhib exhibits its a defici deficien ency cy in upper upper body body stren strengt gth h would would execu execute te a progr program am that that inclu includes des pullu pullups, ps, rope rope climb climbing ing, , rifle rifle PT, PT, log drill drills, s, and and weigh weight t train training ing. . A secon second d group group may may exhib exhibit it defi deficie cienc ncies ies in cardi cardiov ovasc ascula ular r respi respirat rator ory y endur enduranc ance, e, and and ther therefo efore re would would execu execute te a progr program am that that inclu include des s indiv individ idual ual and ability ability group group running, running, grass grass drills, drills, circuit circuit training training, , and fartlek fartlek running running. . d. Measu Measurem rement ent. . Conti Continua nual l meas measure ureme ment nt of a Marin Marine's e's defic deficien ient t area( area(s) s) is the the only only way way to gaug gauge e prog progre ress ss. . Whil While e test testin ing g shou should ld not not take take the the plac place e of trai traini ning ng sessions sessions geared geared towards towards improvi improving ng perform performance ance, , periodic periodic testing testing (e.g., (e.g., every every 2 weeks weeks) ) is an impor importan tant t step step of any any remed remedia ial l condi conditi tioni oning ng progr program am. . Testi Testing ng, , PFT, PFT, and and body body compos composit ition ion evalu evaluati ation ons s for for exampl example, e, shoul should d comme commenc nce e at the the end of the the first first week week of a RPCP RPCP. . 4.
RPCP
a. Circ Circui uit t Trai Traini ning ng and and Exer Exerci cise se Dril Drills ls. . Circ Circui uit t trai traini ning ng is desc descri ribe bed d as a speci specific fic train training ing routi routine ne in whic which h a varie variety ty of fitne fitness ss discre discrepa panci ncies es are addre addresse ssed. d. It can can accom accommo modat date e a large large numbe number r of Marin Marines es with with littl little e super supervi visio sion, n, provid provide e varie variety ty and chall challen enge ge with with its progr progress essiv ive e prog program rammin ming, g, and allow allow part partici icipan pants ts to prog progre ress ss at thei their r own own rate rate. . The The goal goal of circ circui uit t trai traini ning ng is to deve develo lop p stre streng ngth th and and enduranc endurance e through through a systema systematic tic and progres progressive sive conditio conditioning ning program program that involves involves stati stations ons where where spec specifi ific c exer exercis cises es are are perf perform ormed ed. . These These exerci exercise ses s are are perfor performe med d vigo vigoro rous usly ly for for a shor short t peri period od of time time befo before re movi moving ng to a foll follow ow-o -on n stat statio ion. n. The The vigor vigorous ous activ activity ity in short short perio periods ds of time time prov provide ide a near near maxim maximal al qual quality ity train training ing sessi session, on, assur assuring ing progr progress essiv ive e overl overloa oad d in an organ organize ized d manne manner. r. The exerc exercise ise selec selected ted for each each stati station on and and the the arran arrange gemen ment t of the the stati station ons s is deter determin mined ed by the objec objectiv tive e of the circu circuit. it. (1) Free Circui Circuit. t. Free Free (port (portabl able) e) circu circuit its s use use equipm equipmen ent t that that can can be readi readily ly trans transpor porte ted d or set up for for use use rega regardl rdles ess s of the the traini training ng area area and envi enviro ronm nmen ent. t. A simp simpli lifi fied ed cour course se can can be exec execut uted ed on a bask basket etba ball ll cour court, t, a fiel field, d, or on the the deck deck of a ship ship. . In a free free circ circui uit, t, ther there e is no set time time for stay stayin ing g at each each stat statio ion n and and no sign signal al to move move from from one one stat statio ion n to the the next next. . Mari Marine nes s work work at thei their r own own pace pace, , doin doing g a fixe fixed d numb number er of repe repeti titi tion ons s (rep (rep) ) at each each stat statio ion. n. Prog Progre ress ss is measu measured red by the the time time neede needed d to compl complete ete a circu circuit. it. Howe However ver, , in remed remedial ial traini training, ng, the quali quality ty and and numbe number r of repet repetit ition ions s shou should ld be monit monitor ored. ed. (2) Fixed Fixed Circu Circuit it. . Fixed Fixed circui circuits ts plac place e and and can can be used used on a regu regula lar r basi basis. s. time time is set set for for each each stat statio ion. n. The The time time is rotat rotating ing throu through gh the the stati station ons s on comman command. d. of a fixed fixed circu circuit it: :
requir require e equip equipmen ment t that that is norma normally lly in In a fixe fixed d circ circui uit, t, a spec specif ific ic lengt length h of moni monito tore red d with with a stop stopwa watc tch, h, with with Mari Marine nes s To incre increase ase the inten intensit sity y or diffi difficu culty lty
(a) (a) maint maintai ain n the the time time for for comp complet letion ion, , but incre increase ase the the numbe number r of reps; reps; (b) (b) incr increa ease se the the time time per per stat statio ion n alon along g with with the the numb number er of reps reps; ; and, and, (c) (c) incre increas ase e the the numb number er of times times a circ circuit uit is negot negotia iated ted. .
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b. Numb Number er of Stat Statio ions ns/C /Cir ircu cuit it Train Trainin ing g Reps Reps. . The The goal goal of the circ circui uit, t, as well well as the the time time and and equi equipm pmen ent t avai availa labl ble e will will dete determ rmin ine e the the numb number er of stat statio ions ns. . A circu circuit it geare geared d for for the objec objectiv tive e of devel developi oping ng upper upper or lower lower body body stren strengt gth h may may need need as littl little e as six to eight eight stati station ons, s, while while a cardi cardiov ovasc ascul ular ar stren strength gth and and endur enduran ance ce circ circui uit t may may have have as many many as 20 stat statio ions ns. . The The numb number er of Mari Marine nes s assi assign gned ed to negot negotiat iate e a singl single e circui circuit t stati station on is dete determi rmine ned d by the the total total numbe number r of parti particip cipant ants, s, the number number of stati stations ons, , and and the level level of super supervis visio ion n avail availab able. le. To achie achieve ve the desir desired ed train trainin ing g effe effect, ct, the circu circuit it may may have have to be repea repeated ted sever several al times times. . For exampl example, e, a 10-st 10-stati ation on circu circuit it requi requirin ring g Mari Marines nes to exerc exercis ise e for for 30 secon seconds ds at each each stati station on and and 15 secon seconds ds to move move betwee between n stati stations ons may resul result t in Marin Marines es compl completi eting ng the entir entire e evolu evoluti tion on three three times times. . The The entir entire e train training ing sessi session, on, desig designed ned to take take betwe between en 45-60 45-60 minut minutes, es, inclu include des s a warmu warmup p and and coolcool-do down wn perio period d (e.g. (e.g., , Daily Daily 16). 16). As the condi conditi tioni oning ng level level incre increase ases, s, consi consider derati ation on can be given given to eith either er incr increa ease se exer exerci cise se peri period ods s from from 30 to 45 and and 60 seco second nd inte interv rval als, s, or the the addit addition ion of a fourt fourth h rotat rotatio ion n throu through gh the the circu circuit. it. Stat Station ions s should should be arran arrange ged d in a sequence sequence that allows allows for adequat adequate e recover recovery y time time between between high/low high/low intensit intensity y exercis exercises es or by alterna alternating ting differen different t muscles muscles groups. groups. (1) Cardiov Cardiovascu ascular lar Enduranc Endurance e Circuit Circuit #1. #1. This This circ circui uit t is desi design gned ed to impro improve ve the cardi cardioo-res respir pirat atory ory syste system m by exerc exercisi ising ng hard hard at each each of the the eight eight exerc exercise ise stati stations ons, , with with a stead steady y recove recovery ry time time (slow (slow jog) jog) betwe between en stat station ions. s. Recom Recommen mended ded cours course e length length is appr approxi oximat matel ely y 1/4 1/4 to 1/2 mile mile in lengt length. h. Station Station Station Station Station Station Station Station
#1: #2: #3: #4: #5: #6: #7: #8:
Ab Crunch Be Bend and Thrust Sprint Inclined Pushups Star Jumps Dorsal Raise Knee Lifts Dips
(2) (2) Cardio Cardiova vascu scula lar r Endur Enduran ance ce Circu Circuit it #2. #2. to 1.0-mile 1.0-mile, , with 14 events/ events/stat stations ions: : Station Station Station Station Station Station Stat Statio ion n Station Station Station Stat Statio ion n Station Station Station
#1: #2: #3: #4: #5: #6: #7 #7: : #8: #9: #10: #11 #11: : #12: #13: #14:
20 20 1 20 20 20 20 20
reps reps rep reps reps reps reps reps
Recom Recomme mende nded d cours course e lengt length h is 1/2 1/2
Stationary Run Pushup Si S ide Straddle Hop Crunches Ski Jumps Flutter Kicks Bend Bend and and Rea Reach ch (sl (slow ow rep reps) s) Wide Pushups Bicycle Knee Bender Ste Steam am Engi Engine nes s (Da (Dail ily y 16) 16) Twisting Situp Lunges (Daily 16) All-Fours Run
30 30 30 30 30 30 30 30 30 30 30 30 30 30
seconds seconds seconds seco nds seconds seconds sec secon onds ds seconds seconds seconds seco second nds s seco nds seconds seconds
(3) (3) Uppe Upper r Body Body Stre Streng ngth th Circ Circui uit t #2. #2. This This circ circui uit t is desi design gned ed to impr improv ove e upper upper body body stren strengt gth h and and endu enduran rance ce, , and and is norma normally lly condu conducte cted d foll followi owing ng a cardi cardiova ovascu scula lar r trai trainin ning g sess session ion. . Prope Proper r form form and full range range of motio motion n are are impor importan tant. t. Eight Eight station stations s are set up over over a cours course e leng length th of appro approxi ximat matel ely y 500 500 yards. Station Station Station Station Station Station Station Station
#1: #2: #3: #4: #5: #6: #7: #8:
Crunches Pullups Dorsal Raises Tricep Dips Situps Rope Heaves Pushups Sprint
20 3 20 40 2 20 20 1
reps sets @ max effort reps reps sets of 5 reps reps reps rep C-3
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(4) (4) Upper Upper Body/ Body/Ab Abdom domin inal al Stren Strengt gth h Circu Circuit it #3. #3. This This circu circuit it is desig designed ned to encompas encompass s a cardiov cardiovascu ascular/ lar/anae anaerobi robic c (sprint) (sprint) portion portion that incorpor incorporate ates s eight eight exerc exercise ise station stations s with with no set set cours course e lengt length h requi require red. d. This This circu circuit it is condu conduct cted ed witho without ut a set set time time signal signal, , e.g., e.g., Marine Marines s move move immed immediat iatel ely y to a stati station on after after each each exerc exercise ise is compl complet eted. ed. Reco Recomme mmend nded ed one to two two comple complete te course course rotati rotations ons, , with with a possi possible ble time time decre decrease ase to 20 seco seconds nds (vice (vice 30) 30) on the secon second d runn running ing. . Station Station Station Stat Statio ion n Station Station Station Station
#1: #2: #3: #4: #4: #5: #6: #7: #8:
Elevated Pushup Twisting Situp Parallel Dips Ab Cru Crunc nch h (fee (feet t unse unsecu cure red) d) Wide Pushup Flutter Kicks Diamond Pushup Bicycle
30 30 30 30 30 30 30 30
seco nds seconds seconds sec secon onds ds seconds seconds seconds seconds
(5) (5) Lower Lower Body/ Body/Up Upper per Body Stren Strength gth (Weigh (Weight t Room) Room) Circui Circuit t #4. #4. This This circu circuit it is desig designed ned to foll follow ow a card cardiov iovas ascul cular ar sessi session on. . There There are 13 exerc exercis ise e stati station ons s and and the circuit circuit should should be condu conducte cted d in one one to two complet complete e rotat rotation ions. s. Each Each exerc exercis ise e should should encompa encompass ss slow and control controlled led movement movements, s, strivin striving g for muscle muscle failure failure within within 8-12 8-12 repeti repetiti tions ons. . A preli prelimi minar nary y sessio session, n, for Marin Marines es to beco become me famil familiar iar with with weigh weight t room room layout layout and and start startin ing g weigh weight t limit limits s and and exec executi ution on is recom recommen mended ded. . Station Station Station Station Station Station Station Station Station Station Station Station Station
#1: #2: #3: #4: #5: #6: #7: #8: #9: #10: #11: #12: #13:
Leg Press Leg Raise Leg Extension Leg Curl Heel Raise Bench Press Seated Row Military Press Lat Pulldown Shrugs Triceps Extension Biceps Curl Incline Situp
8-12 8-12 8-12 8-12 8-1 2 8-1 2 8-1 2 8-1 2 8-12 8-12 8-1 2 8-12 8-1 2
re ps re ps re ps re ps re ps reps re ps re ps re ps re ps reps re ps re ps
c. Fartl Fartlek ek Traini Training. ng. Fartl Fartlek ek traini training ng is desi designe gned d to develo develop p stren strengt gth, h, stamina, stamina, and enduranc endurance e by combini combining ng running running (cardio (cardiovasc vascular ular) ) and calisthe calisthenics nics (stre (strengt ngth h and and endur enduranc ance). e). Fartl Fartleks eks consi consist st of variou various s runni running ng exerc exercis ises, es, which which striv strive e to over overloa load d the cardi cardiova ovasc scula ular r syst system em by allow allowin ing g only only parti partial al recove recovery ry betwe between en each each inten intense se train trainin ing g segme segment nts; s; this this seque sequence nce is repea repeate ted d for for the durat duration ion of the the train trainin ing g sessi session on. . Fartl Fartlek eks s are are norma normall lly y condu conduct cted ed over over a minim minimum um 3-mil 3-mile e course, course, preferab preferably ly with varying varying terrain terrain and intermi intermitten ttent t exercis exercise e station stations s to create create the work overload overload. . (1) Initial/Baselin Initial/Baseline e Fartlek: Fartlek: -
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Warmu Warmup p (Dail (Daily y 16 warmu warmup p rout routine ine) ) Warm Warmup up run run at easy easy pace pace for for 5-10 5-10 minu minute tes s Run Run fast fast, , stea steady dy pace pace for for 3/43/4-1 1 3/4 3/4 mile miles s Walk/ Walk/Jog Jog at moder moderat ate e pace pace for for 5 minut minutes es (reco (recover very) y) Run easil easily y - sprin sprintin ting g 15-20 15-20 meter meters s occas occasion ional ally ly Run Run full full spee speed d uphi uphill ll for for 175175-20 200 0 mete meters rs CoolCool-dow down n by runni running ng easil easily y for 1/2-1 1/2-1 mile mile CoolCool-dow down n (Dai (Daily ly 16 coolcool-do down wn routi routine ne) )
MCPFTBCP
(2) Cardiov Cardiovascu ascular/ lar/Musc Muscular ular Endurance Endurance Fartlek: Fartlek: Recommen Recommended ded course course length length is 3.0-3 3.0-3.5 .5 miles miles. . Locat Locatio ion n and and spac spacing ing of exerc exercis ise e stati station ons s is norm normall ally y based based on terr terrai ain. n. Afte After r a unit unit orie orient ntat atio ion n run, run, the the Fart Fartle lek k cour course se shou should ld be run run as an individual individual effort. Station Station Stat Statio ion n Station Station Station Station Station Station 5.
#1: #2: #3: #3: #4: #5: #6: #7: #8: #9:
Mo Mountain Climbers Be Bends and Thrust Ab Crun Crunch ches es (fee (feet t unse unsecu cure red) d) Sprint Situp w/Twist Pullups or Pushups Dorsal Raises Star Jumps Squat Thrusts
20 reps 20 reps 20 reps reps 175-200 meters 20 reps 10-20 reps 20 reps 20 reps 20 reps
RPCP RPCP Sch Sched edul ules es
a. Uppe Upper r Body Body Stren Strengt gth h (Wee (Weekl kly) y) Circu Circuit it. . A 3 day day per per week week routi routine ne is recom recommen mended ded to impr improve ove overa overall ll upper upper body body stren strength gth defic deficien iencie cies. s. Cond Conduct uct tests tests every every 2 weeks weeks and incre increase ase weigh weights ts and and reps reps as necess necessar ary. y. Monda Monday: y:
Weigh Weight t Traini Training ng
Pullups Lat Pulldown* Seated Row* Biceps Curl (EZ-Curl Bar)* Alte lternati ating Bi Bicep Curls rls (Du (Dum mbbel bell)
2 2 2 2 2
sets sets sets sets set sets s
to of of of of of
fatigue 15 reps 15 reps 15 reps 15 15 re reps
* Stri Strive ve for for mome moment ntar ary y musc muscul ular ar fati fatigu gue e at the the end end of each each set. set. rest rest betwee between n sets sets and 2-3 minut minutes es rest rest betwe between en exerci exercise ses. s. Tuesday: Tuesday:
Allo Allow w 45-6 45-60 0 seco second nds s
Cross Cross Trainin Training g - Cardiov Cardiovascu ascular/ lar/Abdo Abdomina minal l Training Training
Wednesda Wednesday: y:
Pullup/ Pullup/Push Pushup/C up/Crunc runch h Pyramid Pyramid **
Set #1:
1 Pullups/2 Pushups
Set #2:
2 Pullups/4 Pushups
Set #3:
3 Pullups/6 Pushups/25 Crunches
Set #4:
4 Pullups/8 Pushups
Set #5:
5 Pullups/10 Pushups/25 Crunches
Set #6:
4 Pullups/8 Pushups
Set #7:
3 Pullups/6 Pushups/25 Crunches
Set #8:
2 Pullups/4 Pushups
Set #9:
1 Pullups/2 Pushups
** Decre Decrease ase/I /Incr ncrea ease se reps reps in pyra pyramid mid based based on the Marin Marine's e's abili ability ty and and progr progres essio sion n of stren strength gth, , the minim minimal al rest rest betwe between en sets sets, , and and spott spotter er assis assistan tance ce neces necessa sary ry to complete complete required required reps. reps. Thurs Thursday day: :
Rest Rest
Frid Friday ay: :
Repe Repeat at Mond Monday ay trai traini ning ng sess sessio ion n
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MCPFTBCP
b. Streng Strength th and Enduran Endurance ce Trainin Training g Sched Schedule ule (20 weeks weeks). ). This This train training ing sched schedule ule's 's prima primary ry fitnes fitness s eleme element nt is runn running ing, , but also also strive strives s to combi combine ne aspe aspects cts of stren strength gth, , endur enduranc ance, e, and and flexi flexibil bility ity. . The runni running ng porti portion on of the progr program am provi provides des the base base of cardi cardiov ovasc ascul ular ar endur enduranc ance e neces necessar sary y to augme augment nt all all other other physi physical cal skill skills. s. In addit additio ion n to the progr progress essiv ive e overl overloa oad d runni running ng prog program ram, , stre strengt ngth h train training ing and flexi flexibil bilit ity y exerc exercis ises es (e.g. (e.g., , Daily Daily 16), 16), addre address ssing ing lower lower and upper upper body body resis resistan tance ce train trainin ing g must must be incor incorpor porate ated. d. Weig Weight ht train training ing can augme augment nt or be subst substitu ituted ted for the the Daily Daily 16 exer exercis cises. es. Each Each train training ing period period will will inclu include de a warmu warmup p prior prior to exerc exercise ise and a cool cool-do -down wn sessi session on to follo follow. w. _______________________________________________________________________ WEEK 1,2 Endurance Strength _______________________________________________________________________ Monday Run 40 min @ 10 min/mile pace Lower Body Resistance Dail Daily y 16 or Weig Weight ht Train Trainin ing g _______________________________________________________________________ T uesda y None Upper Body Resistance Dail Daily y 16 or Weig Weight ht Train Trainin ing g _______________________________________________________________________ Wednesday Run 30 min @ 10 min/mile pace Lower Body - (1 set) _______________________________________________________________________ Thursday Non e Upper Body - (1 set) _______________________________________________________________________ Friday Run 30 min @ 10 min/mile pace Lower Body - (1 set) _______________________________________________________________________ _______________________________________________________________________ WEEK 3,4 Endurance Strength _______________________________________________________________________ Monday Run 44 min @ 10 min/mile Lower Body - (1 set) _______________________________________________________________________ T uesda y None Upper Body - (1 set) _______________________________________________________________________ Wednesday Run 33 min @ 10 min/mile Lower Body - (1 set) _______________________________________________________________________ Thursday Non e Upper Body - (1 set) _______________________________________________________________________ Friday Run 33 min @ 10 min/mile Lower Body - (1 set) _______________________________________________________________________ _______________________________________________________________________ WEEK 5,6 Endurance Strength _______________________________________________________________________ Monday Run 48 min @ 10 min/mile Lower Body - (2 sets) _______________________________________________________________________ T uesda y None Upper Body - (2 sets) _______________________________________________________________________ Wednesday Run 36 min @ 10 min/mile Lower Body - (2 sets) _______________________________________________________________________ Thursday Non e Upper Body - (2 sets) _______________________________________________________________________ Friday Run 36 min @ 10 min/mile Lower Body - (2 sets) _______________________________________________________________________ _______________________________________________________________________
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(1 set) set)
(1 set) set)
MCPFTBCP
_______________________________________________________________________ _______________________________________________________________________ WEEK 7,8 Endurance Strength _______________________________________________________________________ Monday Run 53 min @ 10 min/mile Lower Body - (2 sets) _______________________________________________________________________ T uesda y None Upper Body - (2 sets) _______________________________________________________________________ Wednesday Run 40 min @ 10 min/mile Lower Body - (2 sets) _______________________________________________________________________ Thursday Non e Upper Body - (2 sets) _______________________________________________________________________ Friday Run 40 min @ 10 min/mile Lower Body - (2 sets) _______________________________________________________________________ _______________________________________________________________________ W EE K 9 Endurance Strength _______________________________________________________________________ Monday Run 53 min @ 9 min/mile Upper Body - (3 sets) _______________________________________________________________________ T uesda y None Lower Body - (3 sets) _______________________________________________________________________ Wednesday Run 40 min @ 10 min/mile Upper Body - (2 sets) _______________________________________________________________________ Thursday Non e Lower Body - (3 sets) _______________________________________________________________________ Friday Run 40 min @ 10 min/mile Lower Body - (2 sets) Powe Power r - 2 reps reps _______________________________________________________________________ _______________________________________________________________________ WEEK 10 Endurance Strength _______________________________________________________________________ Monday Run 53 min @ 8.5 min/mile Upper Body - (2 sets) _______________________________________________________________________ T uesda y Intervals: 4x 400m sprints Lower Body - (3 sets) i n 2 m in _______________________________________________________________________ Wednesday Run 40 min @ 8.5 min/mile Upper Body - (2 sets) _______________________________________________________________________ Thursday Non e Lower Body - (3 sets) Powe Power r - 3 reps reps _______________________________________________________________________ Friday Run 40 min @ 8.5 min/mile Upper Body - (2 sets) _______________________________________________________________________ _______________________________________________________________________ WEEK 11 Endurance Strength _______________________________________________________________________ Monday Run 53 min @ 8.5 min/mile Upper Body - (3 sets) _______________________________________________________________________ T uesda y Intervals: 4x 400 m sprints Lower Body - (2 sets) i n 2 m in _______________________________________________________________________ Wednesday Run 40 min @ 8.5 min/mile Upper Body - (3 sets) _______________________________________________________________________ Thursday Non e Lower Body - (2 sets) Powe Power r - 4 reps reps _______________________________________________________________________ Friday Run 40 min @ 8.5 min/mile Upper Body - (3 sets) _______________________________________________________________________ _______________________________________________________________________ C-7
MCPFTBCP
___________________________________________________________________________ ___________________________________________________________________________ WEEK 12 Endurance Strength ___________________________________________________________________________ Monday Run 58 min @ 8.5 min/mile None ___________________________________________________________________________ T uesda y Intervals: 5x 400 m sprints Upper/Lower Body - (2 Sets) in 2 min min (4 min rest) ___________________________________________________________________________ Wednesday Run 40 min @ 8.5 min/mile None ___________________________________________________________________________ Thursday No None Upper/Lower Body - (3 sets) Powe Power r - 4 reps reps ___________________________________________________________________________ Friday Run 30 min @ 7.5 min/mile None ___________________________________________________________________________ ___________________________________________________________________________ WEEK 13 Endurance Strength ___________________________________________________________________________ Monday Run 58 min @ 8.5 min/mile None ___________________________________________________________________________ T uesda y Intervals: 6x 400 m sprints Upper/Lower Body - (3 sets) in 2 min min (4 min rest) ___________________________________________________________________________ Wednesday Run 40 min @ 8.0 min/mile None ___________________________________________________________________________ Thursday No None Upper/Lower Body - (3 sets) Powe Power r - 4 reps reps ___________________________________________________________________________ Friday Run 30 min @ 7.0 min/mile None ___________________________________________________________________________ ___________________________________________________________________________ WEEK 14 Endurance Strength ___________________________________________________________________________ Monday Run 58 min @ 8.5 min/mile None ___________________________________________________________________________ T uesda y Intervals: 6x 400 m sprints Upper/Lower Body - (3 sets) in 2 min min (3:3 (3:30 0 min min rest rest) ) ___________________________________________________________________________ Wednesday Run 40 min @ 8.0 min/mile None ___________________________________________________________________________ Thursday No None Upper/Lower Body - (3 sets) Powe Power r - 4 reps reps ___________________________________________________________________________ Friday Run 30 min @ 7.0 min/mile None ___________________________________________________________________________ ___________________________________________________________________________
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MCPFTBCP
_______________________________________________________________________ _______________________________________________________________________ WEEK 15 Endurance Strength _______________________________________________________________________ Monday Run 30 min (easy pace) Upper/Lower - (1 set) _______________________________________________________________________ T uesda y None None _______________________________________________________________________ Wednesday Run 20 min (easy pace) None _______________________________________________________________________ T hursd a y Non e None _______________________________________________________________________ Friday Run 20 min (easy pace) Upper/Lower - (1 set) _______________________________________________________________________ _______________________________________________________________________ WEEK 16 Endurance Strength _______________________________________________________________________ Monday Run 30 min (easy pace) Upper/Lower - (1 set) _______________________________________________________________________ T uesda y None None _______________________________________________________________________ Wednesday Run 20 min (easy pace) None _______________________________________________________________________ T hursd a y Non e None _______________________________________________________________________ Friday Run 20 min (easy pace) Upper/Lower - (1 set) _______________________________________________________________________ _______________________________________________________________________ WEEK 17 Endurance Strength _______________________________________________________________________ Monday Run 30 min (easy pace) None _______________________________________________________________________ T uesda y None Lower Body - (2 sets) Powe Power r - 2 sets sets _______________________________________________________________________ Wednesday Run 20 min (easy pace) None _______________________________________________________________________ Thursday Non e Lower Body - (2 sets) Powe Power r - 2 sets sets or Obstacle Obstacle Course _______________________________________________________________________ Friday Run 15 min (easy pace) None _______________________________________________________________________ _______________________________________________________________________ WEEK 18 Endurance Strength _______________________________________________________________________ Monday Team Sport None _______________________________________________________________________ T uesda y None Lower Body - (1 set) Powe Power r - 1 set set _______________________________________________________________________ Wednesday Team Sport None _______________________________________________________________________ Thursday Non e Lower Body - (1 set) Powe Power r - 1 set set or Obstacle Obstacle Course _______________________________________________________________________ Friday Team Sport None C-9
MCPFTBCP
_______________________________________________________________________ _______________________________________________________________________ WEEK 19 Endurance Strength _______________________________________________________________________ Monday Team Sport None _______________________________________________________________________ T uesda y None None _______________________________________________________________________ Wednesday Team Sport None _______________________________________________________________________ T hursd a y Non e None _______________________________________________________________________ Friday Team Sport Obstacle Course _______________________________________________________________________ _______________________________________________________________________ WEEK 20 Endurance Strength _______________________________________________________________________ Monday None Upper/Lower - (2 sets) _______________________________________________________________________ T uesda y Team Sports None _______________________________________________________________________ Wednesday None Upper/Lower - (2 sets) _______________________________________________________________________ Thursday Team Sports Obstacle Course _______________________________________________________________________ Friday None Upper/Lower - (2 sets) _______________________________________________________________________
On week week 21, 21, begi begin n the the trai traini ning ng cycl cycle e agai again, n, star starti ting ng at week week 1. The The 20-w 20-wee eek k PT cycl cycle e uses uses a modi modifi fied ed form form of peri period odiz izat atio ion n trai traini ning ng. . No athl athlet ete e can can main mainta tain in a cont contin inuo uous us comp compet etit itiv ive e edge edge - any any atte attemp mpt t to do so will will resu result lt in an overtrai overtrained ned state state where where mental mental and physica physical l abiliti abilities es will deterior deteriorate ate. . Inter Interrup ruptio tions ns in the the train trainin ing g sched schedul ule e are are expe expecte cted. d. As a gener general al guide guideli line, ne, for each each week week duri during ng whic which h sche schedu dule led d PT is not not done done, , the the unit unit shou should ld go back back 2 week weeks s from from the last last week week to safel safely y rest restart art the progr program. am.
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MCPFTBCP
c. 5-Day/65-Day/6-Wee Week k Cardio/ Cardio/Musc Muscular ular Strength Strength Conditio Conditioning ning Program Program _______________________________________________________________________ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY _______________________________________________________________________ WEEK WEEK 1 PFT
Resistance Aerobic RT Hike: 5-mi Training (RT) Training (AT) @ 2hrs/ Ability w/30lbs Grou Group p Run Run (ABGR (ABGR) ) 3-mi Upper Upper Body Body Strengt Strength h Trainin Training g (UBS) (UBS) _______________________________________________________________________ W EE K 2 RT ABGR : RT Unit Run C ircui t 4-mi Training (CT) UBS _______________________________________________________________________ WEEK WEEK 3 ABGR: RT ABGR: Anaerobic Hike: 4-mi 4-mi Training (ANT): 11km/6.8-mi 6x 100m <2.75hrs sprints w/ w/40lbs 45-sec 45-sec rest _______________________________________________________________________ WEEK WEEK 4 RT ABGR: CT RT U ni t R un 5-mi _______________________________________________________________________ WEEK WEEK 5 A BGR : RT ABGR : A NT : Hike: 5 -m i 5-m i 8 x 10 0 m 1 3km/8 -mi U BS sprints w/ <3.25hrs 45-sec rest w/50lbs _______________________________________________________________________ WEEK WEEK 6 P FT RT ABGR: RT U ni t R un 4 -m i 6-mi UBS _______________________________________________________________________
d. Cond Condit itio ioni ning ng Prog Progra ram m "A". "A". PFT and other other dista distance nce runni running. ng. Mond Monday: ay:
Week Weekly ly aero aerobi bic c prog progra ram m to addr addres ess s prob proble lems ms in the the
Dist Distanc ance/ e/Tim Time e Run Run 30-mi 30-minut nute e run run (slowe (slower r pace pace than than PFT run pace) pace)
Tuesday Tuesday: : Cross Cross training training, , Conduct Conduct cardiovasc cardiovascular ular training training other than running running; ; e.g., e.g., circuit circuit trainin training, g, swimmin swimming, g, or biking biking Wednesd Wednesday: ay:
Interval Interval Training Training
Inte Interva rval l runs runs on track track or known known distan distance ce cours course e - 4x 400 400 sprin sprints ts; ; - Incre Increase ase # of sprin sprints ts with with condi conditio tioni ning ng - Increase Increase sprint sprint distanc distance e with with conditi conditionin oning g Thur Thursda sday: y: Frid Friday: ay:
Cross Cross Trai Trainin ning g
Dist Distanc ance e Run - incre increas ase e durat duratio ion/s n/spe peed ed from from Monda Monday's y's run run
C-11
MCPFTBCP
e. Cond Condit itio ioni ning ng Prog Progra ram m "B" "B" (6 mont months hs). ). Prog Progra ram m is desi design gned ed to addr addres ess s PFT/dist PFT/distance ance running running weaknes weaknesses, ses, using using a long-ter long-term m (6 months) months) conditi conditionin oning g period. period. Run train training ing shoul should d be condu conducte cted d three three times times per per week week on non-c non-con onsec secut utive ive days days (e.g. (e.g., , Monda Monday/W y/Wedn ednes esday day/F /Frid riday ay). ). One of the the runs runs will will be an inter interval val run and and the the rema remaini ining ng two should should be dista distance nce runs. runs. The The follo followi wing ng sched schedul ule e depic depicts ts the the inter interval val runs for every every week week for for the the 6-mont 6-month h perio period. d. INTERVAL INTERVAL RUN TRAININ TRAINING G ________________________________________________________________________ WEEK RUN MA X WALK REPSTOTAL TIME TOTAL DIST TIME DIST: TIME RUN/WALK (MIN:SEC) MILES (YDS:M S:MI) (MIN MIN:SEC SEC) (YDS:S S:SEC) 1,2 220: 1/8 1:00 110:60 11 22:00 2 _______________________________________________________________________ 3,4 330: 1:30 110:60 9 22:30 2.25 _______________________________________________________________________ 5,6 440: 1/4 2:20 110:75 8 26:40 2.5 _______________________________________________________________________ 7,8 660: 4:00 110:90 6 31:00 2.63 _______________________________________________________________________ 9,10 880: 1/2 5:30 110:120 3 32:45 2.63 440: 1/4 2:10 110:75 3 _______________________________________________________________________ 11,12 880: 1/2 5:20 110:120 4 35:50 2.81 440: 1/4 2:00 110:75 2 _______________________________________________________________________ 13,14 880: 1/2 5:20 110:105 4 38:20 3.06 660: 3:45 110:75 2 _______________________________________________________________________ 15,16 880: 1/2 5:00 110:105 5 36:00 3.19 660: 3:30 110:75 1 _______________________________________________________________________ 17,18 880: 1/2 4:45 110:90 6 37:30 3.38 _______________________________________________________________________ 19,20 1 M 4 laps 9:00 110:120 1 35:00 3.31 880: 1/2 4:30 110:90 4 _______________________________________________________________________ 21-24 1 M 4 laps 8:30 110:105 1 33:15 3.31 880: 1/2 4:15 110:90 4 _______________________________________________________________________ The follo followin wing g chart chart shows shows the the dista distanc nce e runs runs (per (per train trainin ing g sessi session on) ) for for every every week week for for the the 6-mo 6-mont nth h peri period od. . The The dist distan ance ce runs runs shou should ld be cond conduc ucte ted d at 75% 75% of maxi maximu mum m effort.
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MCPFTBCP
DISTANC DISTANCE E RUN TABLE TABLE
WEEKS RUN DISTANCE (MILES) _______________________________________________________________________ 1-4 2.5 _______________________________________________________________________ 5-8 2.75 _______________________________________________________________________ 9-12 3.0 _______________________________________________________________________ 13-16 3.2 5 _______________________________________________________________________ 17-20 3.5 _______________________________________________________________________ 21-24 4.0 Each Each PT sessi session on shoul should d inclu include de a substa substant ntial ial warmu warmup, p, stret stretch ching ing, , and coolcool-dow down n from from the Daily Daily 16. 16.
f. Condi Conditio tioni ning ng Progra Program m "C" "C" (Singl (Single e Activ Activity ity). ). The The "sing "single le activit activity" y" condi conditio tionin ning g sched schedule ule provi provides des a 60-min 60-minut ute e trai trainin ning g sess session ion in which which the singl single e acti activi vity ty syst system em is used used with with diff differ eren ent t even events ts each each day. day. In this this prog progra ram, m, 5 hour hours s of train training ing are sched schedule uled d for the week, week, and suppl suppleme ement nted ed with with integ integrat rated ed unit unit trai trainin ning g each each week week. . A bimo bimont nthl hly y cond condit itio ioni ning ng marc march h of 10 mile miles s in 3 hour hours s is sugg sugges este ted d to roun round d out out this this prog progra ram. m. Such Such a prog progra ram m coul could d be used used as a tran transi siti tion on peri period od (1-4 (1-4 weeks) weeks) between between other other remedia remedial/co l/condit nditioni ioning ng program programs. s. D AY TI M E ACTIVITY _______________________________________________________________________ Monday 60-min Running Activity _______________________________________________________________________ T uesda y 60-min Combatives _______________________________________________________________________ Wednesday 60-min Conditioning & Log Drills _______________________________________________________________________ Thursday 60-min Conditioning & Relays _______________________________________________________________________ Friday 60-min Running & Conditioning _______________________________________________________________________ Saturday (optional) Running Activity
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MCPFTBCP
g. Condi Conditio tioni ning ng Progr Program am "D" "D" (Singl (Single e Activ Activity ity). ). This This condi conditi tioni oning ng progr program am sched schedule ule illus illustra trate tes s the the use use of anoth another er "sing "single le activ activit ity" y" syste system m for 5.25 5.25 hours hours of train training ing, , to inclu include de susta sustain ining ing-t -type ype activ activiti ities es for for a unit unit that that has passe passed d thro through ugh both both the toughen toughenin ing g and and slow slow impr improve ovemen ment t stage stages s of condi conditio tioni ning. ng. The The use of compe competit titive ive activ activit ities ies is featu feature red d to hold hold inte interes rest t and and provi provide de selfself-mot motiv ivati ation on. . A bimon bimonthl thly y 10-m 10-mile ile/3 /3-ho -hour ur march march under under load load will will be neces necessar sary y to round round out this this program. D AY TI M E ACTIVITY _______________________________________________________________________ Monday 45-min Running - Terrain Running _______________________________________________________________________ T uesda y 75-min Team Sports or Ability Ability Group Group Run/Inte Run/Interval rval Sets _______________________________________________________________________ Wednesday 45-min Running - Fartlek or Distance Run _______________________________________________________________________ Thursday 20-min Lo g Dri lls 40-min Dual Combatives _______________________________________________________________________ Friday 90-min Speed March _______________________________________________________________________ Saturday (optional) Team Sports/Team Contests
h. Condi Conditio tioni ning ng Progr Program am "E" "E" (Multi (Multi-A -Acti ctivi vitie ties) s). . This This progr program am provi provide des s a more more comprehe comprehensiv nsive e training training regimen regimen of various various training training periods periods and activit activities, ies, and the use use of thre three e syst system ems s duri during ng the the trai traini ning ng week week. . In this this sche schedu dule le, , 3.5 3.5 hour hours s are are inclu included ded for the week. week. D AY TI M E ACTIVITY _______________________________________________________________________ Monday 20-min Rifle Drill 20-min Combatives 20-min Running _______________________________________________________________________ T uesda y 30-min Daily 16 Grass Grass Drills Drills _______________________________________________________________________ Wednesday 30-min Rifle Drill _______________________________________________________________________ Thursday 30-min Circuit Interval Training _______________________________________________________________________ Friday 20-min Strength Circuit 20-min Conditioning Drills 20-min Cross-Country Run _______________________________________________________________________ Saturday 60-min Warmup Run/Grass Drills (optional) _______________________________________________________________________ On Mond Monday ay, , a 60-m 60-min in peri period od is avai availa labl ble e for for PT with with thre three, e, 20-m 20-min in segm segmen ents ts. . Grou Groups ps will will progre progress ss throu through gh each each sched schedule uled d activ activity ity in turn. turn. On Tuesd Tuesday, ay, Wedne Wednesda sday, y, and Thurs Thursday day, , only only 30-m 30-min in perio periods ds are are avail availab able, le, conduc conducted ted by the the entir entire e unit. unit. As with with the Monda Monday y sched schedul ule, e, on Frid Friday, ay, the unit unit shoul should d condu conduct ct the 20-mi 20-min n segme segment nts s as subgr subgroup oups, s, again again progr progress essin ing g thro through ugh each each sched schedule uled d acti activit vity y in turn. turn. Bimon Bimonth thly ly condi conditio tionin ning g march marches es will will be nece necessa ssary ry to augme augment nt the progr program. am.
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MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS
LETTERHEAD 6100 Office Office Code Date From: From: To: To:
Comma Command nding ing Offi Officer cer Medic dical Officer cer
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXX/X XXX/XXXX XXX
Ref Ref:
(a) MC MCO P6 P6100.1 0.12
1. It has has been been deter determi mined ned that that (RANK (RANK SNM) SNM)___ _____ _____ ______ _____ _____ _____ _____ _____ _____ _____ __ is not within within the Corps’ Corps’ body composit composition ion standar standards. ds. 2. Durin During g the the semi semi-an -annua nual l body body compo composit sitio ion n evalu evaluat ation ion condu conducte cted d on (YYMM (YYMMDD) DD) ____ _______ _____ _____ _____ _____ _____ ___, _, SNM was found found to weigh weigh _____ ________ ___ pound pounds s and and has has a _____ ________ ___ perc percen ent t body body fat. fat. Per Per the the refe refere renc nce, e, the the Mari Marine ne’s ’s maxi maximu mum m weig weight ht is ____ ______ ____ __ poun pounds ds base based d on a heig height ht of ____ ______ ____ __ inch inches es. . 3. SNM recei received ved a Physic Physical al Fitness Fitness Test Test (PFT) (PFT) score score on (YYMMDD (YYMMDD) ) st nd rd whic which h is a (1 /2 /3 ) _____ _______ ___ _ Clas Class s scor score. e.
____ _______ ______ _____ _____ ___, ,
4. SNM SNM was was scre screen ened ed and and does does not not meet meet the the (PFT (PFT perf perfor orma manc nce/ e/pe perc rcen ent t body body fat) fat) _______ ___________ _______ _______ ________ _______ ___ criteri criteria a and is therefor therefore e not eligible eligible for the Physical Physical Performance Performance Evaluation. Evaluation. 5. SNM SNM ha has s be been en adv advis ised ed tha that t th the e lo loss ss of of ____ ______ __ pou pound nds s or ____ _____ _ perc percen ent t bo body dy fat is requi require red d and and this this reduc reduced ed weight weight/b /body ody fat fat perce percent ntage age must must be maint maintain ained ed within within the 6-month 6-month BCP assignme assignment nt period. period. 6. Reque Request st a medic medical al evalu evaluati ation on, , per per the the refer referenc ence, e, be conduc conducte ted d to deter determin mine e SNM’s SNM’s medic medical al statu status s for for BCP BCP and and Remedi Remedial al Physi Physical cal Condi Conditio tionin ning g Progr Program am (RPCP (RPCP) ) participation.
_____________________________________ CO’s Signatur Signature e Copy Copy to:
ENCLOSU ENCLOSURE RE (1) D-1
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS LETTERHEAD 6100 Office Office Code Date FIRST FIRST ENDORSE ENDORSEMENT MENT on (identi (identify fy letter) letter) From: From: To: To:
Medic Medical al Offi Officer cer Comm Comman andi ding ng Offi Office cer r
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
Ref Ref:
(a) MC MCO P6 P6100.1 0.12
1.
Retu Return rned ed. .
2. Per the refere reference nce, , it has been been determ determine ined d that that (RANK (RANK SNM) _____ _______ _____ ______ _____ _____ _____ __ is not not withi within n body body compos composit ition ion stand standard ards s for the the follo followi wing ng (init (initial ial one one of the the following): a. (___ (_____ __) ) Due Due to an unde underl rlyi ying ng cause cause or assoc associa iate ted d dise diseas ase. e. recommended recommended follow-on follow-on medical tests/evaluatio tests/evaluations. ns.
Atta Attach ched ed are are the the
b. (___ (_____ __) ) Due Due to an unde underl rlyi ying ng cause cause or assoc associa iate ted d dise diseas ase. e. Atta Attach ched ed is the presc prescrib ribed ed treat treatme ment nt for for the the cond conditi ition. on. The Resid Resident entia ial l Obes Obesity ity Progr Program am is/is is/is not recommen recommended ded for this this individ individual. ual. c. (___ (_____ __) ) Not Not to an unde underl rlyi ying ng cause cause or asso associ ciat ated ed disea disease se. . SNM SNM is fit for parti particip cipati ation on in a BCP and Remed Remedial ial Physi Physical cal Condi Conditio tioni ning ng Progr Program am (RPC (RPCP). P). Atta Attache ched d are the presc prescrib ribed ed weight weight and and body body fat fat reduc reducti tion on goals goals and dieta dietary ry guide guideli lines nes. . d. (___ (_____ __) ) Not Not to an unde underl rlyi ying ng cause cause or asso associ ciat ated ed disea disease se. . SNM SNM is fit for parti particip cipati ation on in a BCP and alter alternat nativ ive e RPCP. RPCP. Attac Attached hed are the the physi physica cal l restrict restrictions ions/lim /limita itation tions s imposed imposed, , prognos prognosis is for return return to a full duty status, status, weigh weight t and and body body fat fat reduc reducti tion on goals goals, , and dieta dietary ry guide guideli lines nes. .
___________________________________ MO’s (ACHCP’ (ACHCP’s) s) Signatu Signature re ___________________________________ Grade ___________________________________ Branch Branch of Service Service ___________________________________ Medical Medical Title Title ___________________________________ Organization
ENCLOSU ENCLOSURE RE (2) D-2
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS LETTERHEAD 6100 Office Office Code Date SECOND SECOND ENDORSE ENDORSEMENT MENT on (identif (identify y letter) letter) From: From: To: To:
Comma Command nding ing Offi Officer cer Indiv dividual ual Mari arine
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
Ref Ref:
(a) MC MCO P6 P6100.1 0.12 (b) MCO P1080.4 P1080.40C 0C (c) MCO P1900.1 P1900.16F 6F
1.
Readd Readdres resse sed d and and forwa forward rded. ed.
2. It has has been been dete determ rmin ined ed that that you you are are not not in adhe adhere renc nce e with with Mari Marine ne Corp Corps s body body composit composition ion standar standards ds and are not eligibl eligible e for the Physical Physical Performa Performance nce Evaluat Evaluation. ion. st nd You You are are bein being g assi assign gned ed to a 6-mo 6-mont nth h BCP BCP as a (1 /2 ) ____ ______ ____ __ ass assig ignm nmen ent. t. You You ar are e direc directed ted to meet meet the the follo followi wing ng weigh weight t redu reducti ction on goal goal of ______ ______ pound pounds s or a body body fat fat redu reduct ctio ion n goal goal of ____ ______ __ perce percent nt per mont month. h. Your Your goal goal is to lose lose _____ ______ _ poun pounds ds and _____ ______ _ perce percent nt body body fat. fat. 3. Your Your manda mandator tory y partic particip ipati ation on in the BCP and and follo followi wing ng Progr Program am begi begins ns on (YYMM (YYMMDD) DD) ____ _______ _____ _____ ______ ___ and ends ends on (YYM (YYMMDD MDD) ) _____ _______ _____ _____ _____ ___. . a. (____ (_____) _) The The Unit’ Unit’s s Remed Remedia ial l Physi Physica cal l Condi Conditi tioni oning ng Prog Program ram (RPCP) (RPCP) for for 6 months months per referen reference ce (a). b. (___ (_____ __) ) The The alte altern rnat ate e RPCP RPCP as a resu result lt of phys physic ical al rest restri rict ctio ions ns/ / limit limitati ations ons impos imposed ed by the Medic Medical al Offic Officer er per per refere referenc nce e (a). (a). 4. You You are are advi advise sed d that that assi assist stan ance ce in meet meetin ing g and and main mainta tain inin ing g your your weig weight ht and and body body fat reduc reductio tion n goals goals is avail availabl able e throug through h _____________________________________________________________________________ _____________________________________________________________________________ ____________________________________________________________________________. 5. Offi Offici cial al assi assign gnme ment nt to the the 6-mo 6-mont nth h BCP BCP will will be repo report rted ed on the the Unit Unit Diar Diary y per per referenc reference e (b). (b). 6. You You are are advi advise sed d that that fail failur ure e to comp comply ly with with refe refere renc nce e (a) (a) may may resu result lt in administ administrati rative ve separat separation ion per paragra paragraph ph 6206 or 6215 6215 of referenc reference e (c) respecti respectively vely. . _____________________________________ CO’s Signatur Signature e _________________ Unit Unit Diary Diary Numbe Number r ________________ Date
ENCLOSU ENCLOSURE RE (3) D-3
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS LETTERHEAD 6100 Office Office Code Date THIRD THIRD ENDORSE ENDORSEMENT MENT on (identi (identify fy letter) letter) From: From: To: To:
Indiv Individ idual ual Mari Marine ne Comm Comman andi ding ng Offi Office cer r
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
1. Retur Returned ned with with ackno acknowle wledg dgmen ments ts. . (SNM (SNM must must read read and initi initial al all all para paragra graphs phs below.) 2. (___ (_____ __) ) I unde unders rsta tand nd I am not not in adhe adhere renc nce e with with Mari Marine ne Corp Corps s body body comp compos osit itio ion n stand standard ards, s, and and it is not not due due to an under underly lying ing cause cause or assoc associat iated ed dise disease ase, , base based d on the medic medical al evalu evaluat ation ion compl complete eted d by a Medi Medical cal Offic Officer er (MO). (MO). 3. (____ (_____) _) I under understa stand nd I am not not eligi eligibl ble e for for the Physica Physical l Perfo Performa rmanc nce e Evalu Evaluat ation ion st nd and and I am bein being g assi assign gned ed to the the BCP, BCP, as a (1 /2 ) _____ _______ ___ _ assign assignme ment. nt. 4. (___ (_____ __) ) I unde unders rsta tand nd I am bein being g dire direct cted ed to meet meet the the foll follow owin ing g weig weight ht redu reduct ctio ion n goal goal of ____ ______ __ pound pounds s or a body body fat reduc reducti tion on goal goal of ____ ______ __ perce percent nt per month month, , and and my weig weight ht goal goal is ____ ______ __ poun pounds ds and body body fat goal goal is ____ ______ __ perc percen ent. t. 5.
I under underst stand and my respo respons nsibi ibili lity ty to (ini (initia tial l all): all): a. (___ (_____ __) ) Part Partic icip ipat ate e in the the Unit Unit’s ’s BCP BCP for for a tota total l of 6 mont months hs. .
b. (_____) (_____) Partici Participate pate in the Unit Unit Remedia Remedial l Physica Physical l Conditi Conditionin oning g Program Program (RPCP (RPCP) ) or alte alterna rnate te RPCP, RPCP, as pres prescri cribed bed by the the evalua evaluati ting ng MO for for the durat duration ion of my 6-month 6-month BCP assignm assignment. ent. c. (____ (_____) _) Have Have my weigh weight t and and body body fat fat meas measure uremen ments ts taken taken and and reco recorde rded d once once every every 2 weeks weeks by the the Comma Command nd Phys Physica ical l Trai Trainin ning g Repres Represen entat tativ ive. e. d. (____ (_____) _) Foll Follow ow the dieta dietary ry regim regimen en presc prescrib ribed ed by the evalu evaluati ating ng MO. MO. e. (____ (_____) _) Comp Complet lete e the the MCI Cours Course e 3316, 3316, “Basi “Basic c Nutr Nutriti ition. on.” ” to BCP BCP only) only). .
(Firs (First t assig assignm nment ent
____________________________________ Individual Individual Marine’s Marine’s Signature Signature
ENCLOSU ENCLOSURE RE (4) D-4
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS LETTERHEAD 6100 Office Office Code Date FOURTH FOURTH ENDORSE ENDORSEMENT MENT on (identif (identify y letter) letter) From: From: To: To:
Comma Command nding ing Offi Officer cer Medic dical Officer cer
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
1.
Readd Readdres resse sed d and and forwa forward rded ed for actio action. n.
2. SNM has been been parti particip cipat ating ing in the the BCP BCP and Remedia Remedial l Physi Physical cal Condit Condition ioning ing Prog Progra ram m for for 4 mont months hs. . A medi medica cal l reev reeval alua uati tion on is requ reques este ted d on SNM, SNM, base based d on prog progre ress ss made made towa toward rds s weig weight ht and and body body fat fat redu reduct ctio ion n goal goals. s. If weig weight ht and and body body fat fat reduc reductio tion n goal goals s are are not not bein being g met met or maint maintain ained ed, , verif verify y the diagn diagnosi osis s of no underlyi underlying ng cause cause or associa associated ted disease. disease. 3. SNM SNM has lost lost ____ ______ __ poun pound( d(s) s) and and ____ ______ __ perc percen ent t body body fat, fat, since since bein being g plac placed ed to the the BCP BCP on (YYMM (YYMMDD) DD) _____ ________ _____ _____ _____. __.
_____________________________________ CO’s Signatur Signature e
ENCLOSU ENCLOSURE RE (5) D-5
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS LETTERHEAD 6100 Office Office Code Code Date FIFTH FIFTH ENDORSE ENDORSEMENT MENT on (identi (identify fy letter) letter) From: From: To: To:
Medic Medical al Offi Officer cer Comm Comman andi ding ng Offi Office cer r
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
Ref Ref:
(a) MC MCO P6 P6100.1 0.12
1.
Retu Return rned ed. .
2. SNM has been been reeva reevalua luate ted, d, resul resulti ting ng in the the follow followin ing g diagn diagnos osis/ is/ recom recommen menda datio tion: n: (Initial appropriate paragraph) paragraph) a. (____ (_____) _) SNM’ SNM’s s curre current nt body body compo composi sitio tion n statu status s is due to an unde underly rlying ing cause cause or assoc associat iated ed disea disease. se. Atta Attache ched d are the diagn diagnosi osis s and recom recommen mende ded d follo followw-on on actio actions ns to be taken taken per per para paragra graph ph 3200 3200 of the refer referenc ence. e. b. (____ (_____) _) SNM’ SNM’s s prese present nt body body compo composi sitio tion n statu status s is not due to an underl underlyi ying ng cause cause or assoc associat iated ed disea disease se. . Parti Partici cipat patio ion n in the BCP and Remed Remedial ial Physi Physical cal Conditio Conditioning ning Program Program should should continue continue until until Program Program assignme assignment nt expires expires. . 3. Based Based on the above above diagn diagnose oses, s, medic medical al comme comments nts and recom recommen menda datio tions ns are are attached.
___________________________________ MO’s (ACHCP’ (ACHCP’s) s) Signatu Signature re
___________________________________ Grade
___________________________________ Branch Branch of Service Service
___________________________________ Medical Medical Title Title
___________________________________ Organization
ENCLOSU ENCLOSURE RE (6) D-6
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS LETTERHEAD 6100 Office Office Code Date SIXTH SIXTH ENDORSE ENDORSEMENT MENT on (identi (identify fy letter) letter) From: From: To: To:
Comma Command nding ing Offi Officer cer Indiv dividual ual Mari arine
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
Ref: Ref:
(a) (a) MCO MCO P108 P1080. 0.40 40C C (b) MCO P1900.1 P1900.16F 6F
1.
Readd Readdres resse sed d and and forwa forward rded. ed.
2. Your (1 (1st/2nd) _______________.
____ ______ ____ __ 6-mo 6-mont nth h assi assign gnme ment nt to the the BCP BCP expi expire red d on (YYM (YYMMD MDD) D)
3. Base Based d on your your prog progre ress ss whil while e assi assign gned ed to the the BCP, BCP, as docu docume ment nted ed in your your BCP BCP file file, , it has has been been dete determ rmin ined ed that that: : (Ini (Initi tial al one) one) a. (____ (_____) _) You You have have attai attaine ned d and and main maintai taine ned d the the Marin Marine e Corps Corps’ ’ body body compo composi sitio tion n stand standard ards, s, and and will will be offic official ially ly remov removed ed from from the BCP (and (and Remed Remedial ial Physi Physical cal Condi Conditio tionin ning g Progr Program am (RPCP (RPCP)) )) on the Unit Unit Diary Diary per refer referenc ence e (a). (a). (1) (_____ (_____) ) FIRST FIRST ASSIGN ASSIGNMEN MENT T PARTI PARTICIP CIPANT ANTS. S. If at any any time time durin during g your your Marin Marine e Corps Corps caree career r you you fail fail to meet meet the body body compo composit sitio ion n stand standar ards ds a second second time, time, you you may may be gran grante ted d a seco second nd BCP BCP (and (and RPCP RPCP) ) assi assign gnme ment nt of 6 mont months hs with with no extension. (2) (_____ (_____) ) SECON SECOND D ASSIG ASSIGNME NMENT NT PART PARTICI ICIPAN PANTS TS. . If at any time during during your your Marin Marine e Corps Corps caree career r you you fail fail to meet meet the body body compo composit sitio ion n stand standar ards ds a third third time, time, you will automati automaticall cally y be process processed ed for adminis administrat trative ive separati separation on per referenc reference e (b). b. (___ (_____ __) ) FIRS FIRST T ASSI ASSIGN GNME MENT NT PART PARTIC ICIP IPAN ANTS TS ONLY ONLY. . You You have have not not met met the the Mari Marine ne Corps’ Corps’ body composi composition tion standar standards, ds, but have have made made satisfa satisfactor ctory y progres progress s during during your firs first t 6-mo 6-mont nth h BCP BCP assi assign gnme ment nt. . You You have have been been gran grante ted d an exte extens nsio ion n for for ____ ______ __ addit addition ional al month months, s, and will will be requi required red to retu return rn to body body compo composi sitio tion n standa standard rds s upon upon Progra Program m exten extensio sion n expir expirati ation on on (YYMM (YYMMDD) DD) ______ ________ _____ _____ ____. __. This This extens extensio ion n has has been been entere entered d on the the Unit Unit Diary Diary per per refer referen ence ce (a). (a). (1) You You will will conti continu nue e your your parti partici cipat pation ion in the the BCP and RPCP RPCP throu througho ghout ut the the extension extension period. (2) Thirt Thirtyy-day days s prio prior r to Progra Program m expir expirati ation on, , you you will will be medic medicall ally y reevaluated. (3) Upon Upon Progr Program am expir expirat ation ion, , if body body compo composit sitio ion n stand standar ards ds are are met, met, you you will will be offic official ially ly remove removed d from from the BCP (and (and RPCP) RPCP). . If body body comp composi ositi tion on stand standard ards s are not met, met, you will will be proce process ssed ed for for admin adminis istra trati tive ve separ separati ation on per parag paragrap raph h 6215 6215 in refer referenc ence e (b). (b).
ENCLOSU ENCLOSURE RE (7) D-7
MCPFTBCP APPENDIX APPENDIX D BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM (BCP) (BCP) ASSIGNM ASSIGNMENT ENT PROCESS PROCESS SIXTH SIXTH ENDORSE ENDORSEMENT MENT on (identi (identify fy letter) letter) Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
c. (___ (_____ __) ) You You have have fail failed ed to meet meet the the Mari Marine ne Corp Corps’ s’ body body comp compos osit itio ion n stand standard ards s and and will will receiv receive e a 6105 6105 couns counsel eling ing entry entry on your your SRB/O SRB/OQR’ QR’s s Page Page 11, and be proce processe ssed d for admin administ istra rativ tive e separ separati ation on per per paragr paragrap aph h 6206 6206 or 6215 6215 in refer referenc ence e (b) respectively. respectively.
_____________________________________ CO’s Signatur Signature e
_____________________________________ Individual Individual Marine's Marine's Signature Signature
_________________ Unit Unit Diary Diary Numbe Number r
_________________ Date
2
ENCLOSU ENCLOSURE RE (7) D-8
MCPFTBCP
LETTERHEAD 6100 Office Office Code Date SEVENTH SEVENTH ENDORSEM ENDORSEMENT ENT on (identif (identify y letter) letter) From: From: To: To:
Comma Command nding ing Offi Officer cer Indiv dividual ual Mari arine
Subj: Subj:
BODY BODY COMPO COMPOSI SITIO TION N PROG PROGRAM RAM (BCP) (BCP) EVAL EVALUAT UATIO ION N ON RANK RANK SNM SNM XXX XXX XX XXXX/ XXXX/XXX XXXX X
Ref: Ref:
(a) (a) MCO MCO P108 P1080. 0.40 40C C (b) MCO P1900.1 P1900.16F 6F
1.
Readd Readdres resse sed d and and forwa forward rded. ed.
2. Your Your exten extensio sion n to your your first first 6-mont 6-month h BCP assign assignmen ment t expir expired ed on (YYMM (YYMMDD DD) ) _______________. 3. Base Based d on your your prog progre ress ss whil while e assi assign gned ed to the the BCP, BCP, as docu docume ment nted ed in your your BCP BCP file file, , it has has been been dete determ rmin ined ed that that: : (Ini (Initi tial al one) one) a. (____ (_____) _) You You have have attai attaine ned d and and main maintai taine ned d the the Marin Marine e Corps Corps’ ’ body body compo composi sitio tion n stand standard ards, s, and and will will be offic official ially ly remov removed ed from from the BCP (and (and Remed Remedial ial Physi Physical cal Cond Condit itio ioni ning ng Prog Progra ram m (RPC (RPCP) P)) ) on the the Unit Unit Diar Diary y per per refe refere renc nce e (a). (a). If at any any time time durin during g your your Marin Marine e Corps Corps caree career r you fail fail to meet meet the the body body compo composi sitio tion n standa standard rds s a secon second d time, time, you may may be gran granted ted a secon second d BCP (and (and RPCP) RPCP) assig assignme nment nt of 6-mont 6-months hs with with no extensio extension. n. b. (___ (_____ __) ) You You have have fail failed ed to meet meet the the Mari Marine ne Corp Corps’ s’ body body comp compos osit itio ion n stand standard ards s and and will will receiv receive e a 6105 6105 couns counsel eling ing entry entry on your your SRB/O SRB/OQR’ QR’s s Page Page 11, and be proce processe ssed d for admin administ istra rativ tive e separ separati ation on per per paragr paragrap aph h 6206 6206 or 6215 6215 in refer referenc ence e (b) respectively. respectively.
_____________________________________ CO’s Signatur Signature e
_____________________________________ Individual Individual Marine's Marine's Signature Signature
_________________ Unit Unit Diary Diary Numbe Number r _________________ Date
D-9
MCPFTBCP APPENDIX APPENDIX D
PHYSIC PHY SICAL AL PER PERFORM FORMANC ANCE E EVA EVALUA LUATION TION FLO FLOWCH WCHART ART Semi-Annually
Body Composition Evaluation
Meet Ht/Wt Standard
No Action Required
Under Body Fat (BF) Standard
No Action Required
Over Ht/Wt Standard
Body Fat (Tape) Measurement
(<18% Males) (<26% Females)
Over Body Fat Standard
Physical Performance Evaluation
Outside this BF Zone
1st
Class PFT
BF Zone <22% Males <30% Females
2 nd or 3rd Class PFT
Assignment to Body Compositio Co mposition n Program (BCP)
Outside this BF Zone
NOTE: NOTE : If a Ma Mari rine ne is cu curr rren entl tly y as assi sign gned ed to th the e BC BCP, P, he he/s /she he wi will ll be gi give ven n an st oppo op port rtun unit ity y to sc scor ore e a 1 Clas Cl ass s PF PFT T at th the e ne next xt of offi fici cial ally ly sc sche hedu dule led d se semi mist ann an nua ual l PFT FT. . If he/ e/sh she e sc scor ore es a 1 Clas Cl ass s PF PFT T at th this is ti time me, , he he/s /she he wi will ll be offici officiall ally y remove removed d from from the BCP and Remedi Remedial al Physic Physical al Compos Compositi ition on Progra Program m (RPCP) (RPCP) as reflec reflected ted in the Physic Physical al Perfor Performan mance ce Evalua Evaluatio tion. n.
D-10
MCPFTBCP
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$SSHQGL['%RG\&RPSRVLWLRQ3URJUDP$VVLJQPHQW3URFHVV NOTES: (1) Marines assigned to a Body Composition Program (BCP) will also be assigned to the Remedial Physical Conditioning Program (RPCP) for the duration of the 6-month BCP Assignment/Extension. (2) A Marine on light/limited duty will participate in an alternative RPCP. (3) 2nd-Assignment Marines, who successfully completed their 1 st Assignment and fail to meet BC standards later in their career, will be given 6 months (with no estension) for a 2 nd Assignment. (4) No Third Chances: Marines failing to meet BC standards a third time in their career will be immediately processed for administrative admini strative rd separation, separation , and will informally participate in the BCP & RPCP until discharged. No 3 Assignment will be given under any circumstances. (5) Marines will receive a 6105 counseling entry on their SRB/OQR’s Page 11 per paragraph 6206 or 6215 of MCO P1900.16F respectively.
D-11
UNIT:
Remarks
* %BF required ONLY if Marine exceeds Ht/Wt standards. ** Semiannual Risk Factor Screening required ONLY if
DATE:
Marine is age 46 and over. MONITOR: NAME/SSN
RANK
A G E
GENDER
HT
WT
%
Risk Factor
Pullups
M/F
(in.)
(lbs.)
BF*
Screening**
Flx Arm Hang
SCORE
Crunches
SCORE
3-Mile Run
SCORE
PFT
Partial
TOTAL
PFT
CLASS
Phys Perf Eval
TOTAL
(Y/N)
P H Y S I C A L F I T N E S S T E S T A N D B O D Y C O M P O S I T I O N
A P P E N D I X F
M C P F T B C P
UNIT:
Remarks
* %BF required ONLY if Marine exceeds Ht/Wt standards. ** Semiannual Risk Factor Screening required ONLY if
DATE:
Marine is age 46 and over. MONITOR: NAME/SSN
RANK
A G
GENDER
HT
WT
%
Risk Factor
Pullups
M/F
(in.)
(lbs.)
BF*
Screening**
Flx Arm Hang
SCORE
Crunches
SCORE
3-Mile Run
SCORE
PFT
Partial
TOTAL
PFT
Eval
TOTAL
(Y/N)
E
CLASS
Phys Perf
P H Y S I C A L F I T N E S S T E S T A N D B O D Y C O M P O S I T I O N W O R K S H E E T
F 1
MCPFTBCP APPENDI APPENDIX X G PHYSICAL PHYSICAL FITNESS FITNESS TEST TEST SCORING SCORING TABLE TABLE Sec I:
FEMALES
Points
FlexedArm Hang 70 sec
100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84
69 sec 68 sec 67 sec 66 sec 65 sec 64 sec 63 sec 62 sec
Crunches
3-Mile Run
Points
100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84
21:00 21:10 21:20 21:30 21:40 21:50 22:00 22:10 22:20 22:30 22:40 22:50 23:00 23:10 23:20 23:30 23:40
50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34
FlexedArm Hang 45 sec 44 sec 43 sec 42 sec 41 sec 40 sec 39 sec 38 sec 37 sec 36 sec 35 sec 34 sec
Crunches
3-Mile Run
50 49 48 47 46 45 44 43 42 41 40 x x x x x x
29:20 29:30 29:40 29:50 30:00 30:10 30:20 30:30 30:40 30:50 31:00 31:10 31:20 31:30 31:40 31:50 32:00
A P P E N D I X F
M C P F T B C P
MCPFTBCP APPENDI APPENDIX X G PHYSICAL PHYSICAL FITNESS FITNESS TEST TEST SCORING SCORING TABLE TABLE Sec I:
FEMALES
Points
FlexedArm Hang 70 sec
100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51
69 sec 68 sec 67 sec 66 sec 65 sec 64 sec 63 sec 62 sec 61 sec 60 sec 59 sec 58 sec 57 sec 56 sec 55 sec 54 sec 53 sec 52 sec 51 sec 50 sec 49 sec 48 sec 47 sec 46 sec
Crunches
3-Mile Run
Points
100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51
21:00 21:10 21:20 21:30 21:40 21:50 22:00 22:10 22:20 22:30 22:40 22:50 23:00 23:10 23:20 23:30 23:40 23:50 24:00 24:10 24:20 24:30 24:40 24:50 25:00 25:10 25:20 25:30 25:40 25:50 26:00 26:10 26:20 26:30 26:40 26:50 27:00 27:10 27:20 27:30 27:40 27:50 28:00 28:10 28:20 28:30 28:40 28:50 29:00 29:10
50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1
FlexedArm Hang 45 sec
Crunches
3-Mile Run
50 49 48 47 46 45 44 43 42 41 40 x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x
29:20 29:30 29:40 29:50 30:00 30:10 30:20 30:30 30:40 30:50 31:00 31:10 31:20 31:30 31:40 31:50 32:00 32:10 32:20 32:30 32:40 32:50 33:00 33:10 33:20 33:30 33:40 33:50 34:00 34:10 34:20 34:30 34:40 34:50 35:00 35:10 35:20 35:30 35:40 35:50 36:00 x x x x x x x x x
44 sec 43 sec 42 sec 41 sec 40 sec 39 sec 38 sec 37 sec 36 sec 35 sec 34 sec 33 sec 32 sec 31 sec 30 sec 29 sec 28 sec 27 sec 26 sec 25 sec 24 sec 23 sec 22 sec 21 sec 20 sec 19 sec 18 sec 17 sec 16 sec 15 sec x x x x x x x x x x x x x x
*Round up all values (e.g., 21:01 to 21:09 equals 99 points)
G-1
MCPFTBCP APPENDI APPENDIX X G PHYSICAL PHYSICAL FITNESS FITNESS TEST TEST SCORING SCORING TABLE TABLE
Sec II:
MALES
Points 100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54
Pull-ups 20
Crunches 100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54
3-Mile Run 18:00 18:10 18:20 18:30 18:40 18:50 19:00 19:10 19:20 19:30 19:40 19:50 20:00 20:10 20:20 20:30 20:40 20:50 21:00 21:10 21:20 21:30 21:40 21:50 22:00 22:10 22:20 22:30 22:40 22:50 23:00 23:10 23:20 23:30 23:40 23:50 24:00 24:10 24:20 24:30 24:40 24:50 25:00 25:10 25:20 25:30 25:40
Points 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4
Pull-ups 10
53
53
25:50
52
52
51
51
19
18
17
16
15
14
13
12
11
3 x x x x x x x x x x x
Crunches 50 49 48 47 46 45 44 43 42 41 40 x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x
3-Mile Run 26:20 26:30 26:40 26:50 27:00 27:10 27:20 27:30 27:40 27:50 28:00 28:10 28:20 28:30 28:40 28:50 29:00 29:10 29:20 29:30 29:40 29:50 30:00 30:10 30:20 30:30 30:40 30:50 31:00 31:10 31:20 31:30 31:40 31:50 32:00 32:10 32:20 32:30 32:40 32:50 33:00 x x x x x x
3
x
x
x
26:00
2
x
X
x
26:10
1
x
x
x
9
8
7
6
5
4
* Round up all values (e.g., 18:01 to 18:09 equals 99 points)
G-2
H 1
Points
3.0-Mile (Male)
3.0-Mile (Female)
Points
3.0-Mile (Male)
3.0-Mile (Female)
Points
3.0-Mile (Male)
3.0-Mile (Female)
100
19:30
22:30
65
25:20
:20
30
31:10
34:10
99
199:40
22:40
64
25:30
28:30
29
31:20
34:20
98
19:50
22:50
63
25:40
28:40
28
31:30
34:30
97
20:00
23:00
62
25:50
28:50
27
31:40
34:40
96
20:10
23:10
61
26:00
29:00
26
31:50
34:50
95
20:20
23:20
60
26:10
29:10
25
32:00
35:00
94
20:30
23:30
59
26:20
29:20
24
32:10
35:10
93
20:40
23:40
58
26:30
29:30
23
32:20
35:20
92
20:50
23:50
57
26:40
29:40
22
32:30
35:30
91
21:00
24:00
56
26:50
29:50
21
32:40
35:40
90
21:10
24:10
55
27:00
30:00
20
32:50
35:50
89
21:20
24:20
54
27:10
30:10
19
33:00
36:00
88
21:30
24:30
53
27:20
30:20
18
33:10
36:10
87
21:40
24:40
52
27:30
30:30
17
33:20
36:20
86
21:50
24:50
51
27:40
30:40
16
33:30
36:30
85
22:00
25:00
50
27:50
30:50
15
33:40
36:40
84
22:10
25:10
49
28:00
31:00
14
33:50
36:50
83
22:20
25:20
48
28:10
31:10
13
34:00
37:00
82
22:30
25:30
47
28:20
31:20
12
34:10
37:10
81
22:40
25:40
46
28:30
31:30
11
34:20
37:20
80
22:50
25:50
45
28:40
31:40
10
34:30
37:30
79
23:00
26:00
44
28:50
31:50
9
34:40
37:40
78
23:10
26:10
43
29:00
32:00
8
34:50
37:50
77
23:20
26:20
42
29:10
32:10
7
35:00
38:00
76
23:30
26:30
41
29:20
32:20
6
35:10
38:10
75
23:40
26:40
40
29:30
32:30
5
35:20
38:20
74
23:50
26:50
39
29:40
32:40
4
35:30
38:30
73
24:00
27:00
38
29:50
32:50
3
35:40
38:40
72
24:10
27:10
37
30:00
33:00
2
35:50
38:50
71
24:20
27:20
36
30:10
33:10
1
36:00
39:00
70
24:30
27:30
35
30:20
33:20
69
24:40
27:40
34
30:30
33:30
68
24:50
27:50
33
30:40
33:40
67
25:00
28:00
32
30:50
33:50
66
25:10
28:10
31
31:00
34:00
MCPFTBCP APPENDI APPENDIX X I SECTION SECTION 1:
HEIGHT/ HEIGHT/WEIG WEIGHT HT STANDAR STANDARDS DS
MALES
FEMALES
HEIGHT Maximum Minimum Standard Standard (Inches) (Pounds) (Pounds) 58" 132 91 59" 136 94 60" 141 97 61" 146 100 62" 150 104 63" 155 107 64" 160 110
HEIGHT Maximum Minimum Standard Standard (Inc (Inche hes) s) (Pou (Pound nds) s) (Pou (Pound nds) s) 58" 120 91 59" 124 94 60" 128 97 61" 132 100 62" 137 104 63" 141 107 64" 146 110
A L T I T U D E C O M P E N S A T I O N F O R 3 . 0 M I L E P H Y S I C A L F I T N E S S R U N C H A R T
A P P E N D I X H
M C P F T B C P
MCPFTBCP APPENDI APPENDIX X I SECTION SECTION 1:
HEIGHT/ HEIGHT/WEIG WEIGHT HT STANDAR STANDARDS DS
MALES
FEMALES
HEIGHT Maximum Minimum Standard Standard (Inches) (Pounds) (Pounds) 58" 132 91 59" 136 94 60" 141 97 61" 146 100 62" 150 104 63" 155 107 64" 160 110 65" 165 114 66" 170 117 67" 176 121 68" 181 125 69" 186 128 70" 192 132 71" 197 136 72" 203 140 73" 208 144 74" 214 148 75" 220 152 76" 226 156 77" 232 160 78" 238 164 79" 244 168 80" 250 173
HEIGHT Maximum Minimum Standard Standard (Inc (Inche hes) s) (Pou (Pound nds) s) (Pou (Pound nds) s) 58" 120 91 59" 124 94 60" 128 97 61" 132 100 62" 137 104 63" 141 107 64" 146 110 65" 150 114 66" 155 117 67" 160 121 68" 164 125 69" 169 128 70" 174 132 71" 179 136 72" 184 140 73" 189 144 74" 195 148 75" 200 152 76" 205 156 77" 211 160 78" 216 164 79" 222 168 80" 228 173
Max BF%:
Max BF%:
18%
26%
I-1
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR MEN Circumference Value*
13.5 14.0 14.5 15.0 15.5 16.0 16.5 17.0 17.5 18.0 18.5 19.0 19.5 20.0 20.5 21.0 21.5 22.0 22.5 23.0 23.5 24.0 24.5 25.0 25.5 26.0 26.5 27.0 27.5 28.0 28.5 29.0 29.5 30.0 30.5 31.0 31.5 32.0 32.5 33.0 33.5 34.0 34.5 35.0
Height Height (in) 60.0 9 11 12 13 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 29 30 31 32 32 33 34 35 35 36 37
60.5 9 11 12 13 14 16 17 18 19 20 21 22 23 24 25 26 27 27 28 29 30 31 31 32 33 34 34 35 36 36
61.0
61.5
62.0
62.5
63.0
63.5
64.0
64.5
10 12 13 14 15 16 18 19 20 21 22 23 24 25 25 26 27 28 29 30 30 31 32 33 33 34 35 36 36 37
10 11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 29 30 31 32 32 33 34 35 35 36 37 37
10 11 12 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 28 29 30 31 31 32 33 34 34 35 36 36 36 37
10 11 12 13 15 16 17 18 19 20 21 22 23 24 25 26 26 27 28 29 30 30 31 32 33 33 34 35 35 36 36 37
9 11 12 13 14 15 17 18 19 20 21 22 23 24 24 25 26 27 28 29 29 30 31 32 32 33 34 35 35 36 36 37
9 10 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 28 29 30 31 31 32 33 34 34 35 36 36 36 37
10 11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 27 28 29 30 30 31 32 33 33 34 35 35 35 36 37
10 11 12 14 15 16 17 18 19 20 21 22 23 24 25 25 26 27 28 29 29 30 31 32 32 33 34 34 35 35 36 36
* Circum Circumfer ferenc ence e Value Value = abdome abdomen n circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches inches) )
I-2
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR MEN Circumference Value*
13.5 14.0 14.5 15.0 15.5 16.0 16.5 17.0 17.5 18.0 18.5 19.0 19.5 20.0 20.5 21.0 21.5 22.0 22.5 23.0 23.5 24.0 24.5 25.0 25.5 26.0 26.5 27.0 27.5 28.0 28.5 29.0 29.5 30.0 30.5 31.0 31.5 32.0 32.5 33.0 33.5 34.0 34.5 35.0
Height Height (in) 65.0
65.5
66.0
66.5
67.0
67.5
68.0
68.5
69.0
69.5
10 11 12 13 14 16 17 18 19 20 21 22 23 24 24 25 26 27 28 28 29 30 31 31 32 33 34 34 35 36 36 37
9 11 12 13 14 15 16 18 19 20 21 21 22 23 24 25 26 27 27 28 29 30 31 31 32 33 33 34 35 35 36 37
9 10 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 26 27 28 29 30 30 31 32 32 33 34 34 35 36 36 37
10 11 13 14 15 16 17 18 19 20 21 22 23 24 25 25 26 27 28 29 29 30 31 32 32 33 34 34 35 36 36 37 37
10 11 12 14 15 16 17 18 19 20 21 22 23 23 24 25 26 27 28 28 29 30 31 31 32 33 33 34 35 35 36 37 37
10 11 12 13 14 16 17 18 19 20 21 21 22 23 24 25 26 27 27 28 29 30 30 31 32 32 33 34 34 35 36 36 36 37
10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 26 27 28 29 29 30 31 32 32 33 34 34 35 35 36 36 37
9 11 12 13 14 15 16 17 18 19 20 21 22 23 24 24 25 26 27 28 28 29 30 31 31 32 33 33 34 35 35 36 36 36
9 10 12 13 14 15 16 17 18 19 20 21 22 23 23 24 25 26 27 27 28 29 30 30 31 32 32 33 34 34 35 36 36 36 37
10 11 12 14 15 16 17 18 19 20 21 21 22 23 24 25 26 26 27 28 29 29 30 31 32 32 33 34 34 35 35 35 36 37
* Circum Circumfer ferenc ence e Value Value = abdome abdomen n circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches inches) )
I-3
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR MEN Circumference Value*
13.5 14.0 14.5 15.0 15.5 16.0 16.5 17.0 17.5 18.0 18.5 19.0 19.5 20.0 20.5 21.0 21.5 22.0 22.5 23.0 23.5 24.0 24.5 25.0 25.5 26.0 26.5 27.0 27.5 28.0 28.5 29.0 29.5 30.0 30.5 31.0 31.5 32.0 32.5 33.0 33.5 34.0 34.5 35.0
Height Height (in) (in) 70.0
70.5
71.0
71.5
72.0
72.5
73.0
73.5
74.0
74.5
10 11 12 13 14 15 17 18 18 19 20 21 22 23 24 25 25 26 27 28 29 29 30 31 31 32 33 33 34 35 35 36 36 37
10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 24 25 26 27 28 28 29 30 30 31 32 32 33 34 34 35 36 36 37
9 11 12 13 14 15 16 17 18 19 20 21 22 23 23 24 25 26 27 27 28 29 30 30 31 32 32 33 34 34 35 35 36 37
9 10 12 13 14 15 16 17 18 19 20 21 21 22 23 24 25 26 26 27 28 29 29 30 31 31 32 33 33 34 35 35 36 36 37
9 10 11 13 14 15 16 17 18 19 19 20 21 22 23 24 25 25 26 27 28 28 29 30 30 31 32 32 33 34 34 35 36 36 37
10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 24 25 26 27 27 28 29 30 30 31 32 32 33 34 34 35 35 36 36
10 11 12 13 14 15 16 17 18 19 20 21 22 23 23 24 25 26 26 27 28 29 29 30 31 31 32 33 33 34 35 35 36 36 37
10 11 12 13 14 15 16 17 18 19 20 21 22 22 23 24 25 26 26 27 28 28 29 30 31 31 32 32 33 34 34 35 36 36 37
9 11 12 13 14 15 16 17 18 19 20 20 21 22 23 24 25 25 26 27 28 28 29 30 30 31 32 32 33 34 34 35 35 36 36
9 10 11 13 14 15 16 17 18 18 19 20 21 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 36 37
* Circum Circumfer ferenc ence e Value Value = abdome abdomen n circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches inches) )
I-4
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR MEN Circumference Value*
13.5 14.0 14.5 15.0 15.5 16.0 16.5 17.0 17.5 18.0 18.5 19.0 19.5 20.0 20.5 21.0 21.5 22.0 22.5 23.0 23.5 24.0 24.5 25.0 25.5 26.0 26.5 27.0 27.5 28.0 28.5 29.0 29.5 30.0 30.5 31.0 31.5 32.0 32.5 33.0 33.5 34.0 34.5 35.0
75.0
75.5
76.0
76.5
10 11 12 13 14 15 16 17 18 19 20 21 22 23 23 24 25 26 26 27 28 29 29 30 31 31 32 32 33 34 34 35 35 36 37
10 11 12 13 14 15 16 17 18 19 20 21 22 22 23 24 25 25 26 27 28 28 29 30 30 31 32 32 33 33 34 35 35 36 36 37
10 11 12 13 14 15 16 17 18 19 20 20 21 22 23 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34 35 36 36 37
10 11 12 13 14 15 16 17 18 19 19 20 21 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 32 33 34 34 35 35 36 37
Height Height (in) (in) 77.0 77.5
9 10 12 13 14 15 16 17 17 18 19 20 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 33 34 35 35 36 36 37
9 10 11 12 13 14 15 16 17 18 19 20 21 22 22 23 24 25 25 26 27 28 28 29 30 30 31 31 32 33 33 34 34 35 36 36 37
78.0
78.5
79.0
79.5
10 11 12 13 14 15 16 17 18 19 20 21 21 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34 35 35 36 37
10 11 12 13 14 15 16 17 18 19 20 20 21 22 23 24 24 25 26 26 27 28 29 29 30 30 31 32 32 33 33 34 35 35 36 36 37
10 11 12 13 14 15 16 17 18 18 19 20 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 33 34 34 35 36 36 37
9 11 12 13 14 15 16 16 17 18 19 20 21 22 22 23 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34 35 35 36 36
* Circum Circumfer ferenc ence e Value Value = abdome abdomen n circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches inches) )
I-5
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
45.0 45.5 46.0 46.5 47.0 47.5 48.0 48.5 49.0 49.5 50.0 50.5 51.0 51.5 52.0 52.5 53.0 53.5 54.0 54.5 55.0 55.5 56.0 56.5 57.0 57.5 58.0 58.5 59.0 59.5 60.0 60.5 61.0 61.5 62.0
Height Height (in) 58.0 19 20 21 21 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 37 37 38 38 39 40 40 41 41 42
58.5
59.0
59.5
60.0
60.5
61.0
61.5
62.0
62.5
20 20 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 34 34 35 36 36 37 37 38 39 39 40 40 41 42
19 20 21 22 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 36 37 38 38 39 39 40 41 41
20 20 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 34 34 35 35 36 37 37 38 38 39 40 40 41
19 20 21 22 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34 35 36 36 37 38 38 39 39 40 40
20 20 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 34 34 35 35 36 37 37 38 38 39 40 40
19 20 21 22 22 23 24 24 25 26 27 27 28 29 29 30 31 31 32 33 33 34 34 35 36 36 37 37 38 39 39 40
19 20 21 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 32 32 33 33 34 35 35 36 36 37 38 38 39 39
19 20 21 22 22 23 24 25 25 26 27 27 28 29 29 30 31 31 32 32 33 34 34 35 36 36 37 37 38 38 39
19 20 21 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 31 32 33 33 34 35 35 36 36 37 38 38 39
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-6
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
62.5 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 77.0 77.5 78.0 78.5 79.0 79.5
Height Height (in) 58.0 42 42 43 43 44 44 44 44 45 45 45 45 46 46 46 46 47 47
58.5 42 43 43 44 44 45 45 46 46
59.0 42 42 43 43 44 45 45 46 46 47
59.5 41 42 42 43 44 44 45 45 46 46 47
60.0 41 42 42 43 43 44 44 45 45 46 46 47
60.5 41 41 42 42 43 43 44 45 45 46 46 47
61.0 40 41 41 42 43 43 44 44 45 45 46 46 47
61.5 40 41 41 42 42 43 43 44 44 45 45 46 46 47
62.0 40 40 41 41 42 42 43 43 44 45 45 46 46 47
62.5 39 40 40 41 42 42 43 43 44 44 45 45 46 46 47
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-7
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
45.0 45.5 46.0 46.5 47.0 47.5 48.0 48.5 49.0 49.5 50.0 50.5 51.0 51.5 52.0 52.5 53.0 53.5 54.0 54.5 55.0 55.5 56.0 56.5 57.0 57.5 58.0 58.5 59.0 59.5 60.0 60.5 61.0 61.5 62.0
Height Height (in) 63.0
63.5
64.0
64.5
65.0
65.5
66.0
66.5
67.0
67.5
19 20 21 22 22 23 24 25 25 26 27 27 28 29 29 30 31 31 32 32 33 34 34 35 35 36 37 37 38 38
19 20 21 21 22 23 23 24 25 26 26 27 28 28 29 30 30 31 31 32 33 33 34 35 35 36 36 37 37 38
20 20 21 22 22 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 34 34 35 35 36 37 37 38
19 20 21 21 22 23 24 24 25 26 26 27 28 28 29 30 30 31 31 32 33 33 34 34 35 36 36 37 37
20 20 21 22 23 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 34 34 35 35 36 36 37
19 20 21 21 22 23 24 24 25 26 26 27 28 28 29 30 30 31 31 32 33 33 34 34 35 36 36 37
20 20 21 22 23 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 33 34 35 35 36 36
19 20 21 22 22 23 24 24 25 26 26 27 28 28 29 29 30 31 31 32 33 33 34 34 35 36 36
19 20 21 21 22 23 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 33 34 35 35 36
19 20 21 22 22 23 24 24 25 26 26 27 28 28 29 29 30 31 31 32 33 33 34 34 35 35
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-8
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
62.5 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 77.0 77.5 78.0 78.5 79.0 79.5
Height Height (in) 63.0 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
63.5 39 39 40 40 41 41 42 42 43 44 44 45 45 46 46 47
64.0 38 39 39 40 41 41 42 42 43 43 44 44 45 45 46 46 47
64.5 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 46 47
65.0 38 38 39 39 40 40 41 41 42 43 43 44 44 45 45 46 46 46 47
65.5 37 38 38 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 46 47
66.0 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 46 46 46 47 47
66.5 37 37 38 38 39 39 40 41 41 42 42 43 43 44 44 45 45 45 46 46 47
67.0 36 37 37 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 45 46 46 47
67.5 36 37 37 38 38 39 39 40 40 41 41 42 43 43 44 44 45 45 45 46 46 47
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-9
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
45.0 45.5 46.0 46.5 47.0 47.5 48.0 48.5 49.0 49.5 50.0 50.5 51.0 51.5 52.0 52.5 53.0 53.5 54.0 54.5 55.0 55.5 56.0 56.5 57.0 57.5 58.0 58.5 59.0 59.5 60.0 60.5 61.0 61.5 62.0
Height Height (in) 68.0
68.5
69.0
69.5
70.0
70.5
71.0
71.5
72.0
72.5
19 20 21 21 22 23 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 33 34 35 35
20 20 21 22 22 23 24 24 25 26 26 27 28 28 29 29 30 31 31 32 32 33 34 34 35
19 20 21 21 22 23 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 33 34 35
20 20 21 22 22 23 24 24 25 26 26 27 28 28 29 29 30 31 31 32 32 33 34 34
19 20 21 21 22 23 23 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 33 34
19 20 20 21 22 22 23 24 24 25 26 26 27 28 28 29 29 30 31 31 32 32 33 34
19 20 21 22 22 23 24 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33 33
19 20 21 21 22 23 23 24 25 25 26 26 27 28 28 29 29 30 31 31 32 32 33
20 20 21 22 22 23 24 24 25 25 26 27 27 28 29 29 30 30 31 32 32 33
19 20 21 21 22 23 23 24 25 25 26 26 27 28 28 29 29 30 31 31 32 32
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-10
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
62.5 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 77.0 77.5 78.0 78.5 79.0 79.5
Height Height (in) 68.0 36 36 37 37 38 38 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
68.5 35 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
69.0 35 36 36 37 37 38 38 39 39 40 41 41 42 42 43 43 44 44 45 45 46 46 47
69.5 35 35 36 36 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
70.0 34 35 36 36 37 37 38 38 39 39 40 40 41 41 42 43 43 44 44 45 45 45 46 46 47
70.5 34 35 35 36 36 37 37 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
71.0 34 34 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
71.5 34 34 35 35 36 36 37 37 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 46 47
72.0 33 34 34 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
72.5 33 34 34 35 35 36 36 37 37 38 38 39 39 40 41 41 42 42 43 43 44 44 44 45 45 46 46 47
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-11
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
45.0 45.5 46.0 46.5 47.0 47.5 48.0 48.5 49.0 49.5 50.0 50.5 51.0 51.5 52.0 52.5 53.0 53.5 54.0 54.5 55.0 55.5 56.0 56.5 57.0 57.5 58.0 58.5 59.0 59.5 60.0 60.5 61.0 61.5 62.0
Height Height (in) 73.0
73.5
74.0
74.5
75.0
75.5
76.0
76.5
77.0
77.5
20 20 21 22 22 23 24 24 25 26 26 27 27 28 29 29 30 30 31 32 32
19 20 21 21 22 23 23 24 25 25 26 26 27 28 28 29 30 30 31 31 32
19 20 20 21 22 22 23 24 24 25 26 26 27 27 28 29 29 30 30 31 32
19 20 21 21 22 23 23 24 25 25 26 27 27 28 28 29 30 30 31 31
19 20 21 21 22 22 23 24 24 25 26 26 27 27 28 29 29 30 30 31
20 20 21 22 22 23 23 24 25 25 26 27 27 28 28 29 30 30 31
19 20 21 21 22 23 23 24 24 25 26 26 27 27 28 29 29 30 30
19 20 20 21 22 22 23 24 24 25 25 26 27 27 28 28 29 30 30
19 20 21 21 22 23 23 24 25 25 26 26 27 28 28 29 29 30
19 20 20 21 22 22 23 24 24 25 25 26 27 27 28 28 29 30
* Circum Circumfer ferenc ence e Value Value = waist waist circum circumfer ferenc ence e + hip circum circumfer ferenc ence e – neck neck circum circumfer ferenc ence e (in inches) inches)
I-12
MCPFTBCP APPENDI APPENDIX X I SECT SECTION ION 2:
PERCE PERCENT NT BODY FAT ESTIMA ESTIMATIO TION N
PERCENT BODY FAT ESTIMATION FOR WOMEN Circumference Value*
Height Height (in) 73.0 33 33 34 34 35 35 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
73.5 32 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47
74.0 32 33 33 34 34 35 35 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 46 47
74.5 32 32 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47 47
75.0 32 32 33 33 34 34 35 35 36 36 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 44 45 45 46 46 46 47
75.5 31 32 32 33 33 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 46 47 47
76.0 31 32 32 33 33 34 34 35 35 36 36 37 37 38 39 39 40 40 41 41 42 42 42 43 43 44 44 45 45 46 46 46 47
76.5 31 31 32 32 33 33 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 45 45 46 46 47
77.0 30 31 32 32 33 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 45 46 46 47
77.5 30 31 31 32 32 33 33 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 44 45 45 45 46 46 47
62.5 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 77.0 77.5 78.0 78.5 79.0 79.5 * Ci Circ rcum umfe fere renc nce e Va Valu lue e = wa wais ist t ci circ rcum umfe fere renc nce e + hi hip p ci circ rcum umfe fere renc nce e – ne neck ck circumfer circumference ence (in inches) inches)
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MCPFTBCP
APPENDIX APPENDIX J PHYSICAL PHYSICAL FITNESS FITNESS TEST (PFT) (PFT) ENHANCEM ENHANCEMENT ENT TRAININ TRAINING G
1. Back Backgr grou ound nd. . The The PFT PFT is an exce excell llen ent t inst instru rume ment nt for for meas measur urin ing g a Mari Marine ne's 's gener general al fitne fitness ss level level, , as it rela relates tes to upper upper body body stren strength gth and cardi cardio-v o-vas ascul cular ar endur enduranc ance. e. Altho Althoug ugh h the the PFT PFT is not specif specifica icall lly y desig designe ned d to eval evaluat uate e a Marin Marine’ e’s s level level of comba combat t fitne fitness ss, , it does does provid provide e a base baselin line e for for potent potentia ial l succ success ess in meeti meeting ng the physic physical al deman demands ds of comba combat. t. This This Appen Appendix dix provide provides s an abrid abridge ged d guide guide for PFT train training ing that that both both revie reviews ws and and appli applies es the gener general al princ principl iples es of stren strength gth and condi conditio tioni ning ng for for each each of the the PFT event events. s.
2.
Gene General ral Stren Strength gth and Condi Conditio tioni ning ng Princ Princip iples les
a. Speci Specific ficit ity. y. The main main benef benefit it of specif specific icity ity is speci specifi fic c trai trainin ning g deve develop lops s neuro neuromus muscul cular ar effic efficien iency. cy. Movem Movement ent that that is more more effic efficie ient nt means means more more repeti repetiti tions ons or fast faster er time times. s. This This prin princi cipl ple e stat states es that that to beco become me good good at a part partic icul ular ar movem movement ent, , you you must must practi practice ce that that partic particul ular ar movem movemen ent. t. For examp example, le, a pistol pistol shoot shooter er does does not becom become e good good at rapid rapid fire fire by shoot shooting ing conti continua nual l preci precisio sion n stri strings ngs of fire. fire. Spec Specifi ifici city ty state states s the the shoote shooter r would would be bette better r serv served ed by speci specifi fic c training training because because specific specific trainin training g yields yields specific specific gains. gains. (1) Pullup Pullup/Fl /Flex exed ed Arm Arm Hang. Hang. There There are are many many exer exercis cises es and and mach machine ines s that that can can enhan enhance ce upper upper body body streng strength th, , but but there there is no bette better r exer exercis cise e for for impro improvin ving g pull pullup up or the the flexe flexedd-arm arm hang hang perfo performa rmanc nce e than than the the act act of doing doing or pract practici icing ng them. them. (2) Crunc Crunch. h. The The vario various us abdomi abdomina nal l stren strengt gthen henin ing g devic devices es (mach (machine ines) s) and and routi routines nes that that focus focus on the midmid- to lower lower abdom abdomina inal l muscl muscles es will will impro improve ve crunc crunch h perfo performa rmance nce in most most cases cases. . Howev However, er, doing doing or pract practici icing ng crun crunche ches s is the best method method for improvi improving ng crunch crunch performa performance. nce. (3) 3.0 Mile Mile Run. Run. Exerc Exercise ise machin machines es such such as stair stair climbe climbers, rs, station stationar ary y bicyc bicycles les, , elli ellipti ptica cal l cross cross train trainers ers, , and rowin rowing g machi machine nes s can can enha enhance nce a Marin Marine’ e’s s cardi cardiova ovascu scula lar r endu enduran rance. ce. They They canno cannot, t, howev however er repla replace ce runnin running g as the the activ activit ity y that will best best improve improve running running performa performance nce. . b. Overl Overload oad. . The acron acronym ym “SAID” “SAID” stands stands for “Speci “Specific fic Adapt Adaptati ation ons s to Imposed Imposed Deman Demands, ds,” ” and and descr describe ibes s what what happ happens ens when when the muscu muscular lar and cardi cardiova ovasc scula ular r syste systems ms are are over overlo load aded ed or “pus “pushe hed. d.” ” When When a Mari Marine ne does does an acti activi vity ty to a poin point t of fati fatigu gue, e, muscl muscle e syste systems ms that that have have been been exert exerted ed will will beco become me stron stronger ger and and bette better r able able to handl handle e the the incre increas ased ed exerc exercis ise e stimu stimulu lus. s. Prope Proper r rest rest and and nutr nutriti ition on are are impor importa tant nt cofac cofactor tors s in ensur ensuring ing the benef benefit its s of over overloa loadi ding ng are realiz realized. ed. It is impor importa tant nt for the Marin Marine e and and the comma commande nder r to under understa stand nd that that impr imprope oper r overlo overload ading ing could could have have a detri detrime menta ntal l effec effect t on the the desir desired ed resul result. t. (1) Pullu Pullup/ p/Fle Flexed xed-A -Arm rm Hang. Hang. Routi Routines nes that that requi require re compl completi eting ng set(s) set(s) of pullu pullups ps to the the poin point t of exha exhaust ustio ion n are are worth worthwh while ile. . Form Form and and slow slowed ed execu executio tion n of the pullu pullup p shoul should d be maint maintai ained ned in order order to facil facilit itate ate momen momentar tary y muscu muscular lar fatig fatigue. ue. Execu Executin ting g pull pullups ups under under weig weight ht (e.g. (e.g., , with with a pack pack or flak flak jacke jacket t on) and varyi varying ng the width width of the grip grip (e.g. (e.g., , narr narrow ow to wide wide grip) grip) are excel excellen lent t train training ing metho methods. ds. Trai Traini ning ng for for pull pullup ups s in this this mann manner er will will help help ensu ensure re that that a Mari Marine ne will will be able able to do prop proper er pull pullup ups s in an allall-ou out t effo effort rt on test test day. day.
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MCPFTBCP
(2) Crunch Crunch. . Apply Applyin ing g the the princ princip iple le of over overloa load d in prepa preparin ring g for the crunc crunch h requi require res s doing doing two sets sets of crunc crunche hes s unti until l momen momenta tary ry muscu muscular lar fatig fatigue. ue. Track Tracking ing the amoun amount t of “comp “complet lete” e” crunc crunche hes s a Marin Marine e can can do until until the point point of fatig fatigue, ue, in a certa certain in time time perio period, d, will will provi provide de excel excelle lent nt feedb feedbac ack k on the effe effect ctiv iven enes ess s of the the over overlo load ad prin princi cipl ple. e. A seco second nd way way to trai train n for for the the crun crunch ch even event t woul would d be for for a Mari Marine ne to do as many many crun crunch ches es as he can, can, with withou out t stopp stopping ing, , unti until l compl complet ete e muscl muscle e failu failure. re. Focus Focusing ing on using using the abdom abdomina inal l muscl muscles es (keep (keeping ing them them tight tight throu througho ghout ut the the exer exercis cise), e), and and execu executi ting ng them them in slow slow moti motion on is an exce excell llen ent t way way to inte intens nsif ify y the the trai traini ning ng. . Trac Track k the the numb number er of proper proper repetit repetitions ions executed executed to determi determine ne effecti effectivene veness. ss. (3) (3) 3.0 3.0 Mile Mile Run. Run. Inte Interv rval al trai traini ning ng done done once once or twic twice e a week week can can enhan enhance ce a Mari Marine’ ne’s s runnin running g perfo performa rmanc nce. e. Inter Interval val train training ing sessi sessions ons take take less less time, time, but but requ require ire a highe higher r level level of inten intensit sity y to run run the the short shorter er dista distance nces. s. The 400-m 400-mete eter r and 800-m 800-mete eter r cours courses es are the the best best dista distanc nces es for incre increas asing ing perfo performa rmance nce for the the 3.0 3.0 mile mile run. run. If the the dista distance nce interva interval l train training ing were long longer er than than 800 800 mete meters rs, , the the Mari Marine ne woul would d not not be able able to run run at the the targ target eted ed spee speed. d. If the the dist distan ance ce is shor shorte ter r than than 400 400 mete meters rs, , the the Mari Marine ne cann cannot ot reac reach h the targe targeted ted level level of inten intensit sity y neede needed d for for endu enduran rance ce train trainin ing. g. (a) (a) To calcul calculat ate e the the time time an indiv individu idual al Mari Marine ne shoul should d run run the 400/800400/800-mete meter r distance distances s during during an interva interval l trainin training g session session is as follows follows: : 1
Dete Determ rmin ine e the the most most recen recent t 3.0 3.0 mile mile run time time; ;
2
Divi Divide de that that time time by 3.
This This give gives s the the mile mile-s -spl plit it time time for for
the run; run;
10-20 10-20 secon seconds ds. .
3 Divi Divide de the the mile mile-s -spl plit it time time by 2. Subt Subtra ract ct that that time time by This This gives gives the time time the 800-me 800-meter ter interv intervals als should should be run. run.
4 To dete determ rmin ine e the the 400400-me mete ter r inte interv rval al time time, , divi divide de the the mile milespli split t time time by 4. Then Then subtr subtrac act t 5-10 5-10 secon seconds ds. . This This is the the time time the 400-m 400-met eter er inter interval vals s shou should ld be run. run. (b) (b) Calcu Calcula latin ting g rest rest in betwe between en each each runni running ng exerc exercis ise e is very very impor importan tant. t. Compl Complet ete e recov recover ery y in betwee between n the inter interval vals s lesse lessens ns the the benef benefit it of overl overload oad, , but but not enough enough rest rest is also also detr detrime iment ntal. al. Inco Incompl mplet ete e recov recover ery y in betwe between en inter interval vals s shoul should d be the goal. goal. The The work work/re /rest st ratio ratio for 800-m 800-met eter er inte interv rval als s shou should ld be 1:1. 1:1. In othe other r word words, s, acti active ve rest rest in the the form form of ligh light t jogg joggin ing g or walk walkin ing g (not (not stop stoppi ping ng) ) shou should ld be equa equal l to the the time time that that was was run. run. For For exam exampl ple e if a 4:00 4:00 minu minute te inte interv rval al time time was was run, run, then then rest rest shou should ld be 4:00 4:00 minut minutes. es. The The work/ work/res rest t rati ratio o for for 400-m 400-met eter er interv intervals als shoul should d be 1:2. Using Using the the same same type type of rest rest as in 800800-me mete ter r inte interv rval al sess sessio ion, n, a 1 min min 40 seco second nd 400400-me mete ter r inte interv rval al woul would d be foll follow owed ed by a 3 min min 20 seco second nd rest rest peri period od. . 1 Exam Exampl ple: e: A Mari Marine ne want wants s to do inte interv rval al sessi session ons s to impr improv ove e the the 22:0 22:00 0 he ran ran in the the last last PFT. PFT. a
Divi Divide de 22:0 22:00 0 by 3 (7:2 (7:20) 0); ;
b Divi Divide de 7:20 7:20 by 2 to dete determ rmin ine e the the pace pace for for an 800800-me mete ter r spli split t time time for for a 7:20 7:20 mile mile pace pace. . (3:4 (3:40) 0); ; c Subt Subtra ract ct 10-2 10-20 0 seco second nds s to dete determ rmin ine e the the pace pace for for 800800meter intervals. intervals. (3:20-3:40); (3:20-3:40);
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MCPFTBCP
d
The The rest rest betw betwee een n thes these e 800 800 repe repeat ats s shou should ld be 3:20 3:20-3 -3:4 :40. 0.
e Dete Determ rmin ine e the the pace pace for for a 400400-me mete ter r inte interv rval al by divi dividi ding ng 7:20 7:20 by 4 to dete determ rmin ine e the the pace pace for for a 400400-me mete ter r spli split t time time for for 7:20 7:20 mile mile pace pace (1:50 (1:50). ). Subtr Subtract act 5-10 5-10 secon seconds ds to determ determin ine e pace pace for for 400400-met meter er inter interva vals. ls. (1:40-1:45); f 2
The The rest rest betw betwee een n thes these e 400 400 repe repeat ats s shou should ld be 3:20 3:20-3 -3:3 :30. 0.
A sampl sample e (begi (beginne nner’s r’s) ) inter interval val workou workout: t: -
Dail Daily y 16 Warm Warmup up 800 800 mete meter r jog jog 800-rest-800-re 800-rest-800-rest-400-r st-400-rest-400 est-400 800 800 mete meter r jog jog Daily Daily 16 CoolCool-Do Down wn
(c) (c) The The tota total l mile mileag age e for for this this work workou out t is 2.5 2.5 mile miles s with with 1.5 1.5 miles miles being being speed speed-w -work ork. . Many Many Marin Marines es and and recre recreati ationa onal l runne runners rs do inte interva rvals ls that that are are much much too too fast fast for for thei their r goal goal time time. . Keep Keepin ing g the the pred predet eter ermi mine ned d goal goal pace pace shou should ld be the the goal goal for for this this work workou out. t. A Mari Marine ne shou should ld not not feel feel tota totall lly y exhau exhauste sted d foll followi owing ng this this train trainin ing g sessi session on. . As a Marin Marine e gets gets more more comf comfort ortabl able e with with this this trai trainin ning, g, more more inter interva vals ls can can be added added. . (d) (d) Inter Interva val l train trainin ing g shoul should d be combi combine ned d with with other other types types of runni running, ng, durin during g the the weekl weekly y train training ing sched schedule ule, , for the train trainin ing g to be effec effectiv tive. e. Longe Longer r distan distance ce runs runs along along with with tempo tempo runni running ng (fast (faster er runn running ing but not at race race pace) pace), , combin combined ed with with interv interval al runni running ng will will impro improve ve most most Marin Marines' es' 3.0 mile mile run times times. . 3.
Summ Summar ary y
a. Spec Specif ific icit ity y and and over overlo load ad are are two two of the the most most impo import rtan ant t stre streng ngth th and and conditio conditioning ning principle principles. s. Other Other principl principles es include include: : (1) Regul Regular arity ity - Stren Strengt gth h and and card cardiov iovasc ascul ular ar train trainin ing g shoul should d be done done 3-4 3-4 time times s a week week. . (2) Variety Variety - Varying Varying trainin training g regimes regimes periodi periodicall cally y prevents prevents boredom. boredom. (3) Recov Recover ery y – Rest Rest is physi physiolo ologi gical cally ly nece necessa ssary ry for for grow growth th and and repair. (4) Balan Balance ce - A good good trai trainin ning g plan plan shoul should d exerc exercise ise all major major muscl muscle e group groups, s, and inclu include de warmu warmup p and coolcool-dow down n phase phases. s. (5) Progres Progression sion - Ensures Ensures that that systems systems are continua continually lly challen challenged. ged. b. Ther There e are are many many ways ways in whic which h Mari Marine nes s can can impr improv ove e thei their r perf perfor orma manc nce e on the PFT. PFT. By apply applying ing the stren strengt gth h and and condi conditi tioni oning ng prin princip ciples les liste listed d above, above, train training ing can be enhan enhance ced d to impro improve ve not only only PFT perfo perform rmanc ance e but but incre increase ase a Marines' Marines' physical physical readines readiness s for combat. combat.
J-3
MCPFTBCP APPENDI APPENDIX X K LIGHT/L LIGHT/LIMIT IMITED ED DUTY DUTY ASSIGNM ASSIGNMENT ENT PROCESS PROCESS
Marine Injured
Medical Evaluation Assigned Light Duty Status
Returned to Full Duty
Medical Evaluation On Day 30 Not Returned to Full Duty
Returned to Full Duty
Processed for a Medical Evaluation Board (MEB)
Assigned Temporary Limited Duty (TLD) Status
30 days for
Medical Treatment Facility to complete MEB Serious
Injury
Up
to 8 months TLD; not to exceed 16 months
Medical Reevaluation 60 days prior to termination of TLD
Returned to Full Duty
Medical Evaluation Not Returned to Full Duty
Returned to Full Duty Found
Fit for Duty
Referred to a Physical Evaluation Board (PEB) Medically Separated or Retired
Permanent Light Duty (PLD) Status Assigned
PLD provided criteria are met
NOTE: •
Marines on light or limited duty (TLD & PLD) are required to maintain Height/Weight or Body Fat Standards regardless regard less of duty status. Marines not maintaining standards can be assigned to the Body Composition Program.
•
Marines assigned to light or limited duty (TLD & PLD) who are medically restricted from completing all three events of a PFT will be screened for participation in a Partial PFT – 2 of the 3 events.
K-1
MCPFTBCP APPENDI APPENDIX X L PREGNANC PREGNANCY Y PFT AND BODY COMPOSIT COMPOSITION ION PROGRAM PROGRAM FLOWCHA FLOWCHART RT
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