1) The document outlines the steps to conduct a physical fitness training session using an extended rectangular formation. It details warming up with exercises like jogging, rotations, and stretches, followed by 2 calisthenic exercises. 2) The main exercise session is then led in an organized manner with sufficient intensity while avoiding extremes in formality or long rest periods. 3) The session concludes with a 5-minute cool down of stretches before dismissing the group.

1. Conduct Physical Fitness Training<br />EXTENDED RECTANGULAR FORMATION:<br />1. Form Element at Regular Intervals<br />I.e. Fall in<br />2. State Training Objective (Brief Action, Conditions, and Standards)<br />E.g. Action: To conduct muscular strength and endurance through push-up and sit-up improvement<br />Conditions: Given a motivated team, improved physical fitness uniforms (IPFU), physical training (PT) belts, full canteens, and PT field perform PT<br />Standards: Perform exercises in accordance with (IAW) field manual (FM) 21-20<br />3. State Safety Requirements, Risk Assessment Level, Environmental Considerations, and Instructional Lead-In<br />E.g.Safety Requirements: Stay away from uneven terrain, drink water when instructed to or when allowed by <br />pauses, and leave the wild life alone<br />Risk Assessment Level: Low<br />Environmental Considerations: Terrain, weather, wild life<br />Instructional Lead-In: Identify PT profiles, motivational statement<br />4. Execute Extended Rectangular Formation<br />I.e.Squad, ATTENTION<br />Extend to the left, March<br />Arms downward, Move<br />Left, Face<br />Extend to the left, March<br />Arms downward, Move<br />Right, Face<br />From front to rear, Count off<br />Even numbers to the left, Uncover<br />CONDUCT WARM-UP (5-7 minutes, focused on targeted muscles): <br />1. Jog in place 1-2 minutes<br />2. Conduct 3 rotations (each lasting 5-10 seconds)<br />Identify each rotationE.g. The neck rotation, 10 clockwise, 10 counterclockwise<br />Lead group in execution of rotationE.g. Rotate<br />3. Conduct 4 stretches (hold stretches for 10-15 seconds each)<br />Identify each stretching exerciseE.g. The chest stretch<br />Lead group in execution of stretchesE.g. Ready, stretch<br />Utilize appropriate transitionsE.g. Changeover; Relax<br />4. Conduct 2 calisthenics (15-20 repetitions each)<br />Identify each exerciseE.g. The side-straddle hop<br />Lead group in execution of exerciseE.g. Exercise<br />LEAD EXERCISE SESSION: <br />Conduct session in a organized and confident manner<br />Provide sufficient training intensity<br />Avoid extreme formality that emphasize form over substance<br />Avoid long rest periods that interfere with progress<br />CONDUCT COOL-DOWN (5 minutes, focused on used muscles): <br />1. Conduct 4 stretches (hold stretches for approximately 45 seconds each)<br />Identify each stretching exerciseE.g. The chest stretch<br />Lead group in execution of stretchesE.g. Ready, stretch<br />Utilize appropriate transitionsE.g. Changeover; Relax<br />END SESSION:<br />E.g.Squad, Attention<br />Assemble to the right, March<br />