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SYLLABUS
MILITARY SCIENCE MS 23
Advanced Physical Conditioning
Winter Quarter, 2008
Primary Instructor: LTC Martin Stokes, 893-3042
Secondary Instructors: SFC Jeremy Brown and Selected MS III and IV Cadets
Class Meeting Times: MS 23 meets 0630-0730 on Monday, Wednesday and Friday at the UCSB field.
Course Objectives:
1. Advanced Physical Conditioning (MS 23) is designed, primarily, to prepare ROTC students for the Army Physical Fitness Test (APFT) they will have to take at the Leadership Development Assessment Course (LDAC) during the summer of their junior year. Physical Training (PT) is viewed by the Army as an essential element of leadership development. It is an indication of the kind discipline and motivation that is necessary to lead others through the physical rigors of Army training. Accordingly, how well you do in this area will have a significant impact on your overall rating both on your Campus Evaluation Report and your Camp Evaluation Report. Doing extremely well on the APFT will increase your chances of getting the type of commission and branch you desire. The APFT measures physical endurance in three events: push ups, sit ups (upper body strength) and the two-mile run (lower body and cardiovascular strength).
2. A secondary objective of this class is to afford students the opportunity to practice their leadership craft by leading APFT sessions as MS III and MS IV cadets. As you lead these sessions, you will exercise your command presence, drill and ceremony skills, and public speaking abilities.
Goals:
1. The ultimate goal of each student should be to attain a perfect score of 300 on the APFT (100 points per event). This is very difficult and requires not only attending all PT sessions, but also doing extra work on your own on non-class days. While not everyone will achieve this highest of standards, you should at least endeavor to achieve a score of 270, with at least 90 points in each event, which the threshold of respectable scores.
2. Success is ultimately measured in your ability to improve over the course of the year. The minimum acceptable score is 180 with at least 60 points in each event as well as meeting the Army's height and weight standards.
3. All contracted MSII-III must register for MS23 or MS22. MSIVs will receive their MS23 grade as part of the overall MS141 curriculum.
MS 23 Advanced Physical Conditioning Syllabus, Fall Quarter, 2007
Grading:
40% or (40 points) of grading is based on attendance. Students are required to attend all sessions. Unexcused absences will adversely affect your grade and OML ranking. Excused absences are emergencies (e.g. car accident, hospitalization, death in the family) or medical issues that require a student to seek medical attention. Students will inform the battalion S1 through the cadet chain of command of attendance issues. The S1 will report attendance issues to the PMS at the weekly training meeting. The student is ultimately responsible for providing the S1 proof of such an emergency (e.g. police report, hospitalization bill, doctor’s slip, funeral service program, etc.) with a POC and number. Staying up late to study, car troubles, alarm not going off, are not excused absences – even if you contact the chain of command ahead of time.
Students achieving a 290 (minimum 90 points in each event) during the diagnostic are not required to attend formal PT sessions on Monday and Fridays. MSIIIs and MSIIs in leadership positions that week and MSIVs in general are required to attend PT regardless of their APFT score. MSIV grades will be calculated in their MS143 course.
The other 60% (60 points) is based on performance. 270 or above (minimum 90 points in each event) will result receiving all points in this area if scored on the final APFT. Students who don't attain a score of 270 will receive improvement points using the scale below. The improvement points are calculated on the difference between either the student’s record winter quarter APFT or diagnostic spring quarter APFT, whichever is greater. Hence if you have perfect attendance, are beneath a 270 and your overall score improves by twenty-one points or more, you will receive an A. However, any event failure, regardless of overall score results in nothing higher than a “C” grade. Furthermore, if a student fails the record APFT and passes a retake, the student’s highest score cannot exceed a “C” for the course.
MS 23 Advanced Physical Conditioning Syllabus, Winter Quarter, 2008
Point Scale
You are allowed 1 unexcused absense ONLY
Attendance Points APFT Score Points Improvement Points
2 Unexcused Absences – reduction of ½ letter grade
3 Unexcused Absences – reduction of 1 letter grade
4 Unexcused Absences - reduction of 1 ½ letter grades
5 Unexcused Absences - reduction of 2 letter grades
6 Unexcused Absences - reduction of 2 ½ letter grades
7 Unexcused Absences - reduction of 3 letter grades
8 Unexcused Absences - reduction of 3 ½ letter grades
9 Unexcused Absences – fail the course
Notes:
The student will be awarded either APFT or Improvement points – whichever is greater of the two unless the student failed an event, then it reverts back to the APFT scoring system. In other words, a student must pass the APFT to be considered for grades using the improvement point scale criteria.
* Deduct 1 point for each event not earning 90 points
**Deduct 2 point for each event not earning 80 points
***Deduct 1 point for each event not earning 70 points
+Failure in any event (<60 points) will result in no more than 10 APFT points
Grading Scale
A 95-100; A- 90-94; B+ 87-89; B 83-86; B- 80-82; C+ 77-79; C 73-76; C- 70-72; D 60-69; F Below 60
Uniform:
The uniform for this class on Monday, Wednesday and Friday is the Army Improved Physical Fitness Uniform (IPFU) with white socks (with no markings or logos), sturdy running shoes, and reflective safety belt. The Army wool watch cap and black gloves are optional during fall and winter months. During fall and winter months, students will wear their winter IPFU over their summer IPFU which will be adjusted in accordance with command guidance. On Thursdays, students may wear whatever civilian fitness attire they wish, providing it is in good taste (i.e. modest and no offensive messages on shirts).
MS 23 Advanced Physical Conditioning Syllabus, Winter Quarter, 2008
MSIII’s and MSIVs MUST ATTEND ALL PT SESSIONS.
Schedule of Classes: MSIVs will execute a specific training program IAW the guidance below. Only the cadre can authorize changes to the PT plan below.
Date Focused Area Note
07 JAN Run 3 miles
09 JAN Push Up’s 30 sec.**/Sit Up’s 30 sec.**/ Run: 2 Miles
10 JAN Rest
11 JAN Diagnostic APFT 0545 Start
14 JAN Run: 2 Miles/ Push Ups: Card Workout
16 JAN Run: 3-4 Miles*/ Sit Up Improvement*
17 JAN *Remedial PT
18 JAN Cross fit: Emma (Swim Workout)***
21 JAN Holiday – No PT
23 JAN Run 2 Mile Release/ Push Ups and Sit Ups*
24 JAN *Remedial PT
25 JAN CWST
28 JAN Cross Fit: Angie*** (30 reps each exercise)/ Run: ½ Mile
30 JAN Run: ¼ Mile Intervals (emphasis is pace)****
31 JAN *Remedial PT
01 FEB Run:2 Miles/ Push Ups:2 min. 1 min. 30 sec.**/ Sit Ups: 2 min. 1 min. 30 Sec.**
03 FEB Elevated PU/SU; 3 mile Halloween Fun Run
04 FEB Push Up’s 2 mins.**/Sit Up’s 2 mins.**/ Run: 2 Miles/ Sprints: 10 x 50 meters
06 FEB Swim
07 FEB *Remedial PT
08 FEB Soccer
11 FEB Run: 2 Miles/ Push Ups: Partner Assisted
13 FEB Run: 3-4 Miles*/Pull Ups*
14 FEB *Remedial PT
15 FEB Run: 3 Mile Release*/ Sit Up Improvement*
18 FEB Holiday – No PT
20 FEB Run: 3 Miles (Last Man Up)/ Push Ups: 2min. 1 min. 30 sec.**
21 FEB *Remedial PT
22 FEB CWST / 100 crunches
25 FEB Cross Fit: Angie (40 reps each exercise)/ Run: ½ Mile
27 FEB Run: 3 Mile Release / Push Ups and Sit Ups*
28 FEB *Remedial PT
29 FEB Run: ¼ Mile Intervals (emphasis is pace)
03 MAR Cross Fit: Heather
05 MAR Run: 3 Mile Beach Run / Push Up Improvement*
06 MAR *Remedial PT
07 MAR Run: Stairs / Sit Up Sustainment*
10 MAR Run: 3 Miles / Push Ups: 2 min. 1 min. 30 sec.**
12 MAR Run: 2 Miles / Push Ups: 2 min. 1 min. 30 sec.**
13 MAR *Remedial PT
14 MAR Run: ¼ Mile intervals (emphasis is pace)****
17 MAR Record APFT (Select Indiv)/ Push Ups: 30 sec.**/Sit Ups: 30 sec.**/Run: 2 Miles
19 MAR Record APFT
20 MAR Rest
21 MAR Battalion Run
* These exercises will be done at the discretion of the group leader; based on the fitness needs of the group and time
** These exercises are to be done at maximum effort.
*** “Cross Fit” Work Outs
“Cross Fit” workouts are designed to be done at maximum effort. All Cadets should have a watch for these events.
“Angie”
The original intent was for a person to do 100 repetitions of each event in the following sequence: pull ups, push ups, sit ups and dips. We’re not there yet! This quarter we will modify the repetitions to meet the Battalion fitness level.
“Emma” (Swim Workout)
This is a modification of the swim workout we did last quarter. The sequence is as follows:
-100 meter warm up
-200 meter swim
-50 push ups
-100 meter swim
-50 crunches
-100 meter swim
-50 dips
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