text: Chapter 4
  under load, and casualty extraction. Low-load resistance training using body weight across relatively long
  periods with high repetitions will not permit this type of muscle fiber development. In fact, strength training
  begins with a measurement of one repetition maximum—the maximum amount of weight that a Soldier can
  lift, squat, pull, or push one time. Therefore, Soldiers must train and be tested with weighted resistance above
  their own body weight. Once Soldiers develop new strength, they must sustain it with consistent, repeated
  exposure to the same or progressive levels of resistance. In some cases, detraining of maximal strength can
  occur after a three to four week pause in training.
  4-25. The development of strength training flows from the one repetition maximum measure. As the one
  repetition maximum increases over the duration of the Soldier’s career, so will the weight. If the goal of a set
  is 6 repetitions and the Soldier completes 12, the weight should be increased until no more than 6 repetitions
  can be completed in one set. To reduce the amount of trial and error required to hit these targets, the repetition
  maximum formula for calculating one repetition maximum can be used: one repetition maximum = (0.033 x
  repetitions x weight lifted) + weight lifted. Using the repetition maximum formula, if the three repetition
  maximum was 100 pounds, then the one repetition maximum would be 110 pounds. The three repetition
  maximum is 90 percent of the one repetition maximum. As the Soldier’s one repetition maximum improves,
  then the three repetition maximum increases. A new one repetition maximum of 150 pounds would translate
  to a three repetition maximum of 135 pounds. If the Soldier was able to deadlift 250 pounds five times in one
  set, then the one repetition maximum would be 291 pounds.
  4-26. When preparing to engage in high physical demand tasks (HPDTs), Soldiers must understand the
  difference between “absolute” and “relative” workloads. An absolute workload is the work required to
  complete a physical task. For example, to perform a casualty evacuation or to lift a 95-pound (lb) artillery
  shell into a rack requires a specific and measurable amount of strength; a long distance foot movement with
  a 100-lb ruck, requires a fixed amount of endurance as well as the muscular strength to carry the load. These
  tasks represent absolute workloads. Higher absolute workloads require higher physiological capacity. In
  establishing training goals an individual must know his or her physiological capabilities and the absolute
  workload of the task. The goal should be to increase the rate-limiting physiological capacities (for example,
  strength, speed, and endurance) to be able to accomplish higher absolute workloads.
  4-27. The second aspect of physical work is the “relative workload.” The relative workload compares a given
  task or absolute workload to an individual’s maximal physiological capacity. In other words, relative to the
  maximum amount an individual could do, how much of that individual’s potential is needed. Relative
  workload is defined as “percent of maximum;” it is a way to calculate the “strain” on the physiological
  systems. If an individual needs to lift a 100-pound object, and his or her maximal strength or lifting capacity
  is 200 pounds, the relative workload for this task would equal 50 percent. If performing a foot march with a
  loaded pack requires an oxygen consumption of 2.0 liters per minute and the individual’s VO max is 3.0
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  liters per minute, the relative workload would equal 66 percent. Therefore, improving absolute workload
  lowers the relative workload for fixed-demand tasks and reduces the risk of injury. Musculoskeletal injuries
  are often linked to repeated physical exercise at higher relative workloads.
  4-28. Soldiers need to know the relative workload, especially for the endurance tasks. Relative workload is
  directly related to “time to fatigue.” The higher the relative workload, the sooner an individual will fatigue.
  For an endurance event, if a person is working at 50–70 percent relative workload (of VO max), he or she
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  will be able to continue this work for a prolonged period. If the relative workload is greater than 70 percent,
  an individual will not be able to continue this task for long, and the time needed to recover will increase.
  Since a higher relative workload may be associated with an increased potential for musculoskeletal injuries,
  leaders need to extend the Soldier’s rest/recovery time after very high intensity workouts. As Soldiers train
  and increase their physiological capacities, their increased absolute workload will result in a lower relative
  workload.
  NERVOUS SYSTEM
  4-29. The nervous system consists of the brain and the spinal cord (the central nervous system) and the
  nerves branching from them (peripheral nervous system). The nervous system is the body’s master system
  that governs the activities of all the other systems including movement, thought, emotions, sensation, illness,
  and health. Through this system the Soldier senses and responds to the world. Workload accumulates across
  the training day if, for example, a Soldier does Squats in the morning and then stands all day in body armor