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Physical Fitness Training

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Title: Physical Fitness Training


1
Physical Fitness Training
  • CPL 0101

2
Overview
  • During this period of instruction, we will cover
    the basic types of fitness programs, physical and
    individual factors and how they affect
    performance, coupled with the steps in developing
    and conducting a physical readiness training
    program. This class pertains to all physical
    fitness training sessions.

3
Terminal Learning Objective
  • Given a group of Marines in appropriate PT gear,
    a training site, and with the aid of reference,
    lead a unit in physical fitness training per the
    references.

4
Enabling Learning Objectives
  • Given a scenario on physical fitness and without
    the aid of but per the reference, identify the
    following

5
  • Marine Corps Order on physical fitness
  • Benefits of physical fitness training
  • Principles of exercise
  • Components of physical fitness
  • Types of physical fitness programs
  • FITT factors
  • Elements of the physical training period
  • How the environmental considerations apply to
    fitness

6
  • Physiological differences between the sexes
  • How age affects physical activity
  • Nutrition guidelines

7
Method/Media
8
Evaluation
9
MCO 6100.3 Physical Fitness
  • Minimum 3 hours a week
  • Essential to day to day effectiveness and combat
    readiness of every Marine REGARDLESS OF DUTY
    ASSIGNMENT OR MOS
  • A high level of physical fitness is inherent in
    the Marine Corps way of life and an indispensable
    aspect of leadership

10
Benefits of Physical Fitness
  • The habits of self-discipline required to gain
    and maintain a high level of physical fitness are
    inherent in the Marine Corps way of life and must
    be part of every Marines character. The benefits
    of PT are

11
  • Improved muscle tone
  • Cardio-respiratory endurance
  • Improved flexibility
  • Improved weight control
  • Reduced injury susceptibility
  • Decreased tension
  • Improved sleep

12
Questions?
13
Principles of Exercise
  • Regularity
  • Exercise, rest, diet
  • Progression
  • Intensity and duration must increase
  • Balance
  • Emphasis all aspect of fitness
  • Variety
  • Reduces boredom, increases motivation

14
  • Specificity
  • Geared towards specific goal, combat readiness is
    the ultimate goal
  • Recovery
  • 48 hours to recover from hard training, alternate
    muscle groups
  • Overload
  • Beyond personal comfort zone

15
Components of Physical Fitness
  • Cardio-respiratory endurance
  • Ability of lungs, heart, blood vessels to
    distribute Oxygen
  • Muscular strength
  • Muscular endurance
  • How long can they go before exhaustion?
  • Flexibility
  • Range of motion. Balance muscles used, Less
    chance of injury

16
  • Body Composition/Weight Control
  • Amount of body fat compared to total body mass
  • Body fat
  • Reserved store of energy, can be nasty
  • Lean body mass
  • Muscles, organs, bones, nervous tissue

17
Types of Physical Fitness Programs
  • Developmental
  • Maintenance
  • Leadership
  • Remedial

18
FITT
  • Frequency
  • How often a Marine PTs (at least 3 hrs a week)
  • Intensity
  • Should very depending on the exercise being done.
  • CR must be strenuous enough to elevate the heart
    rate between 60-90heart rate reserve
  • Time
  • 20 30 minutes minimum for improvement of fitness
  • Type
  • Cardio, Muscular, flexibility

19
Elements of a Physical Training Period
  • Warm-up
  • Exercise period
  • Cool down
  • Hot weather
  • Most heat casualties occur after training not
    during, water should be consumed during cool
    down.
  • Cold weather
  • Cold sickness is possible if you cool down too
    quickly. Recommend putting on dry sweats before
    cold weather cool down.

20
Environmental Considerations
  • Temperature regulation
  • Adjust the intensity to fit the temperature and
    humidity.
  • Ensure Marines drink enough water before, during,
    and after exercise.
  • Avoid highly concentrated liquids such as sodas
    and those with sugar content, because they slow
    down the absorption of water by the stomach.
  • Avoid consuming hot liquids such as coffee and
    tea. They act as a diuretic and make you want to
    urinate more frequently resulting in possible
    dehydration

21
  • Acclimatization to hot, humid, environments
  • Sweating occurs at a lower body temperature
  • Sweat production is increased
  • Blood volume in increased
  • Heart rate is less at any given work load

22
  • Exercising in a cold environment
  • Preserve body heat by covering aa large an area
    of the body as possible
  • Insulation will occur by trapping air which has
    been warmed by the body and holding it near the
    skin
  • Ventilate by allowing a two-way exchange of air
    through the various layers of clothing.
  • Clothing should leave your body slightly cool
  • Clothing should be loose enough to allow movement
  • Clothing soaked with perspiration should be
    removed if reasonably possible

23
  • Acclimatization to high altitudes
  • Below 5,000 feet have no real effect on healthy
    people
  • The higher the altitude the thinner the air,
    which makes it harder to breath.

24
Questions?
25
Physiological Differences Between the Sexes
  • Size (average 18-year-old)
  • Man 70.2 inches 144.8 lbs,
  • Woman 64.4 inches 126.6 lbs
  • Muscles
  • Man have 50 greater muscle mass. The same size
    man is generally 80 stronger.
  • Fat
  • Women carry about 10 more than men at same age
  • Heart size and rate
  • Womens 25 smaller

26
  • Flexibility
  • Women are generally more flexible
  • Lungs
  • Mens 25-30 greater than womens

27
Age Affects on PT
  • Heart
  • Blood circulation slows
  • Fat
  • Generally increases with age, while miscle mass
    decreases
  • Peak fitness levels
  • Men at thirty, Women slowly decline after puberty

28
Nutrition
  • Protein
  • Builds, maintains, and repairs muscle tissue
  • Carbohydrates
  • Food energy, help use fat efficient
  • Simple carbohydrates
  • Sugars
  • Complex carbohydrates
  • Starches

29
  • Fats
  • Saturated
  • Unsaturated
  • Vitamins
  • Vitamin C
  • Builds resistance against infection, helps build
    bones (Water soluble)
  • Vitamin B Complex
  • Good for skin, intestines, and nervous system.
    (Water soluble)

30
  • Vitamin A
  • Maintains healthy skin, builds antibodies,
    promotes growth. (Fat soluble)
  • Vitamin D
  • Absorbed through skin, promotes strong bones and
    joints. (Fat soluble
  • Vitamin E
  • Healthy hair and skin, delays aging process

31
  • Calorie Intake
  • Water
  • Drink Cool water
  • Drink large quantities of water one or two hours
    before exercise
  • Drink three to six ounces of fluid every15-30
    minutes during exercise.
  • Replace fluid losses by monitoring your pre and
    post-exercise body weights. Drimk two cups for
    every pound lost.

32
Questions?
33
Summary
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