Physical Fitness Training

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Physical Fitness Training

• CPL 0101

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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.

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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.

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Enabling Learning Objectives

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

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• 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

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

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Method/Media
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Evaluation
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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

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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

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

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Questions?
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Principles of Exercise

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

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• 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

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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

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• 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

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Types of Physical Fitness Programs

• Developmental
• Maintenance
• Leadership
• Remedial

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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

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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.

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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

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• 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

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• 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

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• 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.

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Questions?
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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

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

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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

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Nutrition

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

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• 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)

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• 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

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• 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.

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Questions?
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Summary