HP Resources

Click on the links below to download free strength and conditioning programs designed to help Marines prepare for the Physical Fitness Test and Combat Fitness Test. For further questions on these programs, contact your local installation’s HITT Coordinator or contact the Health Promotion office at 645-3910.

CFT Preparation Guide

PFT Preparation Guide

Pull-up Preparation Guide

Helpful Hydration Hints


  • Make sure that you drink adequate fluids on a daily basis. Monitor the amount and color of your urine to determine if you have had enough to drink.
    You should urinate frequently throughout the day.
    The urine should be a clear, lemonade color and in significant quantity. (Note: If you take vitamin pills, your urine may be dark colored. So monitor by both quantity and darkness of color.)
  • Drink one to two cups of fluid at least one hour before the start of exercise.
  • Drink eight ounces of fluid 20-30 minutes prior to exercising.
  • Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
  • Drink an additional eight ounces of fluid within 30 minutes after exercising.
  • Drink two cups of fluid for every pound of body weight lost after exercise.
  • Drink before you get thirsty! By the time your brain signals thirst, you will have lost 1% of your body weight (1.5 lbs or 3 cups of sweat for a 150 lb. person). By 2% dehydration (3 lbs. of sweat loss), you may have reduced your work capacity by 10-15%.
  • Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.

Avoiding Portion Distortion 

Sixty-five percent of Americans are overweight or obese. A contributing factor to this epidemic is the inability to eat appropriate portion sizes. The ability to "size up" appropriate portions of each exchange on the Food Guide Pyramid is an important part of maintaining a healthful and balanced diet. Try these everyday guidelines to get your portions back into proportion:

  • 1/2 cup fruit, veggie, cooked cereal, pasta, or rice = a small fist  
  • 3 ounces cooked meat, poultry, or fish = a deck of cards  
  • 1 tortilla = a small (7 inch) plate  
  • 1/2 bagel = the width of a large coffee lid  
  • 1 muffin = a large egg  
  • 1 teaspoon of margarine or butter = a thumb tip  
  • 2 tablespoons of peanut butter = a golf ball  
  • 1 small baked potato = a computer mouse  
  • 1 pancake or waffle = a 4-inch CD  
  • 1 medium apple or orange = a baseball  
  • 4 small cookies (like vanilla wafers) = four casino chips  
  • 1 1/2 ounces of cheese = 6 dice  

If you think that these portions are too skimpy, slow down your eating, and remember that it takes about 20 minutes for your brain to get the signal that your stomach has had enough. Bon appetit!

(Table from: Avoid tipping the scales: how to determine portion sizes. Food Insight November/December, 1999.)


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