PHYSICAL FITNESS CPLX 105. MARINE CORPS ORDER ON PHYSICAL FITNESS MCO 6100.3 u THREE HOURS PER WEEK...
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Transcript of PHYSICAL FITNESS CPLX 105. MARINE CORPS ORDER ON PHYSICAL FITNESS MCO 6100.3 u THREE HOURS PER WEEK...
PHYSICAL FITNESSPHYSICAL FITNESS
CPLX 105
MARINE CORPS ORDER ON PHYSICAL FITNESS MCO
6100.3
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
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 PROGRAMSTYPES 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
THREE PHASES OF PHYSICAL CONDITIONING
PREPARATORY –just
starting
CONDITIONING- plateau
MAINTENANCE-maintain
PRINCIPLES OF EXERCISEPRINCIPLES OF EXERCISE
OVERLOAD- improve
PROGRESSION- work up
BALANCE- all body parts
VARIETY- different
REGULARITY- 3 times
CLIMATIC CONDITIONSCLIMATIC CONDITIONS
EXERCISE IN HOT TEMPERATURES-
produce heat 10 to 20 times higher
EXERCISE AT HIGH ALTITUDES- acclimatize
EXERCISE IN ARCTIC REGIONS-
INDIVIDUAL FACTORSINDIVIDUAL 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 :
STEPS IN LEADING A PHYSICAL FITNESS PROGRAM :
PREPARATORY CONSIDERATIONS
• WARM UP- prevent injuries, maximize
• EXERCISE PERIOD - “KILL”
• COOL DOWN- gradually
PREPARATORY CONSIDERATIONS
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
NUTRITIONNUTRITION 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 FACTORSFITT FACTORS
FREQUENCY INTENSITY TIME TYPE
TYPES OF NUTRIENTSTYPES 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
WATERWATER
DRINK PLENTY OF COOL WATER BEFORE, DURING AND AFTER EXERCISING
QUESTIONS?QUESTIONS?