text: Chapter 14
  GETTING STARTED
  14-5. The physical training program begins with the recruiter assessing the physical condition of the recruit.
  A recruiter administers the OPAT, which consists of the Standing Long Jump, Seated Power Throw, Strength
  Deadlift, and Interval Aerobic Run. Graders record OPAT scores on DA Form 7888 (Occupational Physical
  Assessment Test Scorecard). This assessment determines the recruit’s starting point and appropriate
  placement into the FSP. The recruiter and the recruit review the scores on each event to determine which
  training schedule the recruit will follow: strength schedule or endurance schedule.
  14-6. Serious recruits commit up to 60 minutes per day to physical training four or five days per week.
  Whether recruits start with the walk to run program or begin at a higher level, their programs will improve
  their health and prepare them for the requirements of OPAT or IMT.
  SAFETY
  14-7. The FSP physical training program is a safe and effective way to improve physical fitness. Consistent
  compliance with the following guidelines is the key:
  * Always perform the prescribed warm-up and cool-down before and after the training activity.
  * Perform only the prescribed number of sets and repetitions on the training schedule.
  * Use proper form (precision) with fewer repetitions rather than poor execution with more
  repetitions.
  * Perform all the exercises in the order listed for each drill.
  * If a day of training is missed, pick up with the next day on the training schedule.
  INJURY CONTROL
  14-8. Injuries are not uncommon during physical training, but recruits can prevent most injuries. Many
  common injuries are caused by misuse—making a mistake in the amount of the exercise or in not following
  the standard way to perform it. The most common injuries occur in the feet, ankle, and knee joints and leg
  muscles. Recruits can avoid most injuries by paying deliberate attention and concentrating on the details of
  the exercise—the standard for the movements. Most injuries can be best treated with rest. Ice, compression
  and elevation of the injury may help with pain control. Leaders must report all accidents resulting in injury
  or illness in accordance with AR 385-10.
  14-9. A holistic approach to injury control requires proactive behavior on the part of the recruit. Recruits can
  control injuries by following discussion in paragraphs 14-10 through 14-14. It outlines considerations that
  recruits can use to improve their health and fitness.
  Shoes
  14-10. Recruits should choose an athletic shoe that is comfortable—fits properly and is new. Most local
  Army training centers permit recruits attending BCT to wear personally procured shoes in FSP and for OPAT.
  Shoes should conform to the design of the Army-issued athletic shoe. They must be durable and appropriate
  for different activities besides running (jumping, turning, climbing, crawling, walking, and weight lifting),
  different terrains (grass, sand, blacktop, trails, woodland, tracks, and gym floors), and various weather
  conditions (snow, ice, rain, intense heat, and cold). Minimalist-style running shoes might not provide
  protection and traction in inclement weather and on unimproved terrain such as gravel, roots, dirt, and mud.
  Nutrition
  14-11. Recruits learn that proper nutrition plays a major role in attaining and maintaining physical fitness
  (see chapter 8 on nutritional readiness). Good dietary habits greatly enhance overall ability to maximize
  potential in both physical and nonphysical performance. A good diet quality facilitates psychological
  resilience in young adults. Successful recruits can eliminate highly processed, high-fat, and high-sugar foods
  in favor of nutrient-dense choices, following this guidance:
  * Bread, cereal, rice, and pasta: Try to make at least half of these choices whole-grain products, such
  as 100 percent whole grain bread, brown rice or wild rice, barley, or oatmeal.