Physical Fitness Training

CPL 0101

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.

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.

Enabling Learning Objectives:

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

• 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

• Physiological differences between the sexes

• How age affects physical activity

• Nutrition guidelines

Method/Media

Evaluation

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

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:

• Improved muscle tone

• Cardio-respiratory endurance

• Improved flexibility

• Improved weight control

• Reduced injury susceptibility

• Decreased tension

• Improved sleep

Questions?

Principles of Exercise

• Regularity– Exercise, rest, diet

• Progression– Intensity and duration must increase

• Balance– Emphasis all aspect of fitness

• Variety– Reduces boredom, increases motivation

• 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”

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

• 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

Types of Physical Fitness Programs

• Developmental

• Maintenance

• Leadership

• Remedial

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 60-90%heart rate reserve

• Time– 20 –30 minutes minimum for improvement of fitness

• Type– Cardio, Muscular, flexibility

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.

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

• 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

• 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

• 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.

Questions?

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 – Women’s 25% smaller

• Flexibility– Women are generally more flexible

• Lungs– Mens 25-30% greater than womens

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

Nutrition

• Protein– Builds, maintains, and repairs muscle tissue

• Carbohydrates– Food energy, help use fat efficient

• Simple carbohydrates– Sugars

• Complex carbohydrates– Starches

• 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)

– 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

• 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.

Questions?

Summary