PHYSICAL FITNESS CPLX 105

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

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

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

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

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

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

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

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

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

INDIVIDUAL FACTORS u AGE u SEX

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

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

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

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

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

u 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 u FREQUENCY u INTENSITY u TIME u TYPE

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

u 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 u Women are more flexible than men u Carbohydrates supply food energy and helps us use fat efficiently u Complex carbohydrates come in the form of starches

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

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

QUESTIONS?