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?