PHYSICAL FITNESS

PHYSICAL FITNESS CPLX 105

MARINE CORPS ORDER ON PHYSICAL FITNESS MCO 6100.3 • THREE HOURS PER WEEK • TESTED SEMIANNUALLY • MINIMUM OF THIRD CLASS

Exercise must be done at a minimum of 20 min to improve any level of fitness • Physical fitness should be strenuous to elevate the heart rate to 60-90% reserve

BENEFITS OF PHYSICAL FITNESS • IMPROVED MUSCLE TONE- produces lean body mass • CARDIOVASCULAR-RESPIRATORY ENDURANCE- physical activity without decline • CIRCULATION-

FLEXIBILITY-INJURY SUSCEPTIBILITY • ELIMINATION OF BODY WASTE • TENSION • SLEEP • WEIGHT CONTROL

Bones, muscles, organs, and nervous system makes up his or her lean body mass

TYPES OF PHYSICAL FITNESS PROGRAMS • DEVELOPMENTAL PROGRAM- beginning, poor, sore • MAINTENANCE – common type • LEADERSHIP DEVELOPMENT- small-unit leaders • REMEDIAL PROGRAM- substandard

THREE PHASES OF PHYSICAL CONDITIONING • PREPARATORY –just starting • CONDITIONING- plateau • MAINTENANCE-maintain

PRINCIPLES OF EXERCISE • OVERLOAD- improve • PROGRESSION- work up • BALANCE- all body parts • VARIETY- different • REGULARITY- 3 times

CLIMATIC CONDITIONS • EXERCISE IN HOT TEMPERATURES- produce heat 10 to 20 times higher • EXERCISE AT HIGH ALTITUDES- acclimatize • EXERCISE IN ARCTIC REGIONS-

INDIVIDUAL FACTORS • AGE • SEX

When planning a physical training program, leaders must take the physiological differences into consideration • Age affects physical fitness by : • Increase body fat results in decrease strength and endurance • Lack of decreases the amount of blood the heart pumps per min • Increase responsibilities often lead to routine devoid

STEPS IN LEADING A PHYSICAL FITNESS PROGRAM : • PREPARATORY CONSIDERATIONS • WARM UP- prevent injuries, maximize • EXERCISE PERIOD - “KILL” • COOL DOWN- gradually

PREPARATORY CONSIDERATIONS • TYPE OF PROGRAM NEEDED • TIME REQUIRED • SIZE OF GROUP • CLIMATE AND EXERCISE AREA • SEASONAL CHANGES • EQUIPMENT AND FACILITIES • APPROPRIATE UNIFORMS • SELECT ACTIVITY AND SYSTEM

NUTRITION • EAT A VARIETY OF FOODS • MAINTAIN HEALTHY BODY WEIGHT • EAT FOODS THAT ARE LOW IN FAT, SATURATED FAT AND CHOLESTEROL • EAT PLENTY OF VEGETABLES, FRUITS, AND GRAINS.

USE SUGARS, SALT, AND SODIUM IN MODERATION • IF YOU DRINK ALCOHOLIC BEVERAGES, DO IT MODERATELY

To bring performance to maximum potential, you must combine aspects of both exercise and nutrition in order to reap the benefits of physical fitness

FITT FACTORS • FREQUENCY • INTENSITY • TIME • TYPE

TYPES OF NUTRIENTS • PROTEIN • CARBOHYDRATES • FAT • VITAMIN A • VITAMIN B COMPLEX • VITAMIN C

Men usually begin to see a decrease in muscular strength, endurance, and cardio-respiratory at age 30, when women reach their peak shortly after puberty • Women are more flexible than men • Carbohydrates supply food energy and helps us use fat efficiently • Complex carbohydrates come in the form of starches

There are 9 calories in a gram of fat • Vitamin B complex helps maintain the health of skin, intestines, and nervous system • 3500 calories is equal to one pound

WATER • DRINK PLENTY OF COOL WATER BEFORE, DURING AND AFTER EXERCISING

QUESTIONS?

PHYSICAL FITNESS