Training for Performance

1. Training for Performance

2. Overview  5 Components of Fitness F.I.T.T Principle Overtraining

3. What is physical fitness? �Fitness is an essential component of Marine Corps Combat readiness.� -MCO P6100.13 �Fitness is the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining such ability throughout life.� -American College of Sports Medicine �Marines who are not physically fit are a detriment and detract from the combat readiness of their unit.� - MCO P6100.13 �Fitness is the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining such ability throughout life.� -American College of Sports Medicine �Marines who are not physically fit are a detriment and detract from the combat readiness of their unit.� - MCO P6100.13

4. Fitness = Combat Readiness

6. Body Composition Definition: Percent of body fat plus lean body weight The composition or �make-up� of the body

7. Body Composition Increase Body Composition or �obesity� puts a person at risk for: Heart Disease Diabetes Hypertension High Cholesterol Some Cancers A few of the health risks with physical inactivity A few of the health risks with physical inactivity

8. Circumference method (2 testers/3 tests (average of 6 tests) Single point, adjusted by age Age Body Fat (M/F) 17-26 18/26% 27-39 19/27% 40-45 20/28% 46+ 21/29% < BC standard (Evaluated for Military Appearance Program) > BC standard (BCP) Body Composition As of Oct 1, 2008 new MCO 6110.3 takes effect Signed in Aug 2008 Body Comp Program now separate from CFT and PFT As of Oct 1, 2008 new MCO 6110.3 takes effect Signed in Aug 2008 Body Comp Program now separate from CFT and PFT

9. Cardiorespiratory Fitness What is it? Large muscle groups, rhythmic nature, continuous Running, swimming, cycling, rowing, skiing, group fitness, etc. Target HR~60%-90% HRmax

10. Cardiorespiratory Fitness Word break-down �cardio� = heart �respiratory� = process of obtaining O2 and expelling CO2 and other waste The efficiency in which the heart and lungs can provide adequate amounts of oxygen to the working muscles over long periods of time. How does it improve? Heart Stronger with chronic exercise Improves stroke volume Lungs Develop greater volume Diaphragm conditioned better Blood volume Increases with exercise Greater hemoglobin content for red blood cells Vascular system More pathways are created Vessels become larger More capillary sitesHow does it improve? Heart Stronger with chronic exercise Improves stroke volume Lungs Develop greater volume Diaphragm conditioned better Blood volume Increases with exercise Greater hemoglobin content for red blood cells Vascular system More pathways are created Vessels become larger More capillary sites

11. Energy Systems ATP-PCr System Anaerobic system 0-10 seconds Initial action Glycolytic System Anaerobic system Activity up to 2 minutes Moving someone out of harms way Oxidative System Aerobic System Activity lasting more than 2 minutes Long hike

12. Energy Systems Powerhouse of the cell Where immediately energy is pulled from Powerhouse of the cell Where immediately energy is pulled from

13. ATP-PCr System Fuel used is stored ATP (1-3sec) and stored PCr (3-5sec) Muscle stores little of both Used in high intensity short duration activities less than 10 seconds Shot putt, vertical jump, first few seconds of a sprint This energy system does not require O2 Where it is pulled from the mitochondria This energy system does not require O2 Where it is pulled from the mitochondria

14. Glycolytic System Fuels used is glycogen (muscle glucose store). Process is called glycolysis. Muscle glycogen - 2 lactic acid+3ATP Lactic acid is a by product and causes fatigue High intensity short duration maximal activities up to 2 minutes 400 meter run Ask if Marines have experienced �lactic acid burn�? Ask if Marines have experienced �lactic acid burn�?

15. Oxidative System Fuels used are fatty acids, blood glucose and muscle glycogen Depletion of muscle glycogen will cause fatigue Long duration less intense activities longer than 2 minutes Sub max running and cycling Requires oxygen and is stored in the muscles Requires oxygen and is stored in the muscles

16. Testing & Energy Systems PFT 3 mile run Oxidative System-Cardiovascular Crunches Glycolytic System Pull-Ups/Flexed Arm Glycolytic System CFT 880 run Glycolytic System-Speed Ammo Lift Glycolytic System-Power Mane.Under Fire ATP-PCr & Glycolytic Agility, Speed, Power, Strength

17. Energy Systems Summary Further reference of energy systems used Further reference of energy systems used

18. Muscular Fitness: Strength and Endurance

19. Muscular Fitness Muscular Strength Maximal force that can be generated by a muscle group Muscle force determined by amount of Type I, IIa, IIb muscle fibers Each Muscle Fiber has a purpose in the body Helps improve or maintain: Resting Metabolic Rate Bone Mass Glucose Tolerance Musculotendinous Integrity Ability to carry out Activities of Daily Living Muscular EnduranceTraining Results and Strategies Training Results and Strategies� Hypertrophy (gets bigger) Increased bone density Weight training, plyometrics Overload, consistent progression, variety in strength program Bone density increase Resistance Training Free weight Machines Body weight Tubing Low weight, high rep Group Exercise Circuit Training Sport Activities Helps improve or maintain: Resting Metabolic Rate Bone Mass Glucose Tolerance Musculotendinous Integrity Ability to carry out Activities of Daily Living Muscular EnduranceTraining Results and Strategies Training Results and Strategies� Hypertrophy (gets bigger) Increased bone density Weight training, plyometrics Overload, consistent progression, variety in strength program Bone density increase Resistance Training Free weight Machines Body weight Tubing Low weight, high rep Group Exercise Circuit Training Sport Activities

20. Muscle Fiber Types Slow Twitch (Type l) Slow Oxidative (SO) Fast Twitch (Type II) Type II a Fast Oxidative Glycolytic (FOG) Type II b Slow Oxidative (SO) Muscle fiber type is genetically determined They can not be changed but trained to become more effective for the different Marathoner vs. a sprinter Difference in color Type 1: Red Type 2a: Pink Type 2b: WhiteMuscle fiber type is genetically determined They can not be changed but trained to become more effective for the different Marathoner vs. a sprinter Difference in color Type 1: Red Type 2a: Pink Type 2b: White

21. Strength Losses Long periods of rest between training sessions can lead to large losses in muscle strength The amount of strength lost depends on the muscle and length of the period of inactivity To maintain strength a lighter routine is recommended to keep the strength gained

22. Endurance Losses Noticeable decreases in performance can occur quickly: Decrease in performance after 2 weeks 4 to 8 weeks the body becomes completely detrained To avoid detraining decrease frequency of running to 1/3 of normal routine, or decrease the amount of time you run by 1/3 to 2/3 You don�t use it you lose it You don�t use it you lose it

23. Flexibility Ability to move a joint through its complete range of motion Important for athletic performance and Activities of Daily Living Joint Specific How does it work? In any range of motion, the elasticity and structural limit of each component determines the flexibility Injury, other factors may limit flexibility Flexibility is also determined by joint ROM Individual ROM varys How is it improved? Static, dynamic, ballistic, contract-relax stretching Should be done lightly after warm-up Minimum of 30 sec should be spent on each stretch. Each stretch should be repeated (3) times. DO NOT RUSH!!! Should cover ALL muscle groups. Should be done Before and After exercise. How does it work? In any range of motion, the elasticity and structural limit of each component determines the flexibility Injury, other factors may limit flexibility Flexibility is also determined by joint ROM Individual ROM varys How is it improved? Static, dynamic, ballistic, contract-relax stretching Should be done lightly after warm-up Minimum of 30 sec should be spent on each stretch. Each stretch should be repeated (3) times. DO NOT RUSH!!! Should cover ALL muscle groups. Should be done Before and After exercise.

24. F.I.T.T. Principles

25. The F.I.T.T. Principles Frequency (how often) Intensity (how hard) Time (duration) Type (method) Progression (the next step in improvement) The F.I.T.T. Principles are the basis for exercise prescription. Applied to the Cardiorespiratory, Flexibility and Muscular Strength and Endurance components of fitness Frequency (F): Number of days per week exercise sessions take place *dependent of intensity and duration/time *rest Intensity (I): �The physiological stress on the body during exercise� or �The load worked against� resistance, repetitions / sets, miles, speed, incline, revolutions per minute (RPM), metersThe F.I.T.T. Principles are the basis for exercise prescription. Applied to the Cardiorespiratory, Flexibility and Muscular Strength and Endurance components of fitness Frequency (F): Number of days per week exercise sessions take place *dependent of intensity and duration/time *rest Intensity (I): �The physiological stress on the body during exercise� or �The load worked against� resistance, repetitions / sets, miles, speed, incline, revolutions per minute (RPM), meters

26. F.I.T.T. Principle for Cardio Frequency Improvement � 4-5 aerobic workouts/week Maintaining � 3 aerobic workouts/week Intensity 55-90% Max Heart Rate Time 20-60 minutes Type Skiing, Jogging, Biking, Swimming, Running Frequency=the number of times a week you exercise Intensity=how hard your aerobic system is working Explain MaxHR 220-age Time=minutes spent exercising, start small and increase time Type=any form of activity that increases heart rate at a continuous levelFrequency=the number of times a week you exercise Intensity=how hard your aerobic system is working Explain MaxHR 220-age Time=minutes spent exercising, start small and increase time Type=any form of activity that increases heart rate at a continuous level

27. F.I.T.T. for Strength Training Frequency 3 x week - for most gains 2 x week - offers 90% of benefits of 3 x week Intensity Basic fitness 1 set 8-12 reps Endurance 12-15 reps, light weight Strength 4-8 reps, heavy weight One exercise for each major muscle group American College of Sports Medicine-the gold standard governing body for fitness guidelines are displayed. These statistics are for basic fitness. As Marines we should be beyond this basic prescription. The endurance and strength guidelines would stay the same but obviously our sets and number of exercises per body part would increase. The type of workout you perform would depend upon your goals-what you want to get out of your program. examples: Triathlon training-endurance-light weight, high reps Bodybuilding-strength/endurance-usually heavier weights/lower reps Powerlifting-strength-heavy weights/low reps American College of Sports Medicine-the gold standard governing body for fitness guidelines are displayed. These statistics are for basic fitness. As Marines we should be beyond this basic prescription. The endurance and strength guidelines would stay the same but obviously our sets and number of exercises per body part would increase. The type of workout you perform would depend upon your goals-what you want to get out of your program. examples: Triathlon training-endurance-light weight, high reps Bodybuilding-strength/endurance-usually heavier weights/lower reps Powerlifting-strength-heavy weights/low reps

28. F.I.T.T. for Flexibility Training Frequency Minimum of 2-3 days per week Intensity To a position of mild discomfort Duration Hold for 10-30 seconds Progression To achieve a full functional range of motion in all major muscle groups Frequency-should stretch with every workout and possibly all on its own. Because of the amount of running Marines do-you need to pay special attention to hip flexors, hamstrings, quadriceps and calves. Intensity-a position of mild discomfort but not PAIN, it shouldn�t hurt Duration-hold it for at least 10 seconds Progression-gradually increase your stretch or the amount that you stretch to improve Just like you can be not flexible enough (hypomobile). You can also be hypermobile or too flexible. If you are too flexible your joints will be lax and you will be more susceptible to injury. Frequency-should stretch with every workout and possibly all on its own. Because of the amount of running Marines do-you need to pay special attention to hip flexors, hamstrings, quadriceps and calves. Intensity-a position of mild discomfort but not PAIN, it shouldn�t hurt Duration-hold it for at least 10 seconds Progression-gradually increase your stretch or the amount that you stretch to improve Just like you can be not flexible enough (hypomobile). You can also be hypermobile or too flexible. If you are too flexible your joints will be lax and you will be more susceptible to injury.

29. Rules of Progression 1. Frequency 2. Time / Type 3. Intensity Only progress one F.I.T.T. principle at one time Watch for appropriateness of progression F.I.T.T. Program Progression

30. Conditioning Principles Specificity Overload Progression Individuality Recovery

31. Specificity

32. Overload Increasing the resistance to movement, or the frequency or duration of activity, to levels above those normally experienced In order to progress your body must be pushed to the next level Increase number of push-ups In order to progress your body must be pushed to the next level Increase number of push-ups

33. Progression Increase load to improve Reps Sets Frequency Weight Never increase more than one element at a time 10% rule Never increase reps, sets, freq, or weight by more than 10%Never increase reps, sets, freq, or weight by more than 10%

34. Individuality Everybody is different PT coordinators need to pay attention to the following Muscle fiber type Flexibility/ biomechanics Age Gender Fitness levels Injuries/illness Etc. Everybody is different PT coordinators need to pay attention to the following Muscle fiber type Flexibility/ biomechanics Age Gender Fitness levels Injuries/illness Etc.

35. Recovery Rest, hydration, nutrition, and active restRest, hydration, nutrition, and active rest

36. Periodization Benefits: Improved muscular endurance Improved muscular strength Improved power Improved motor performance Improved muscular hypertrophy Benefits: Improved muscular endurance Improved muscular strength Improved power Improved motor performance Improved muscular hypertrophy

37. Periodization Cycles

38. Periodization

39. Periodization Note: Shading represents increasing or decreasing intensity level and training emphasis Note: Shading represents increasing or decreasing intensity level and training emphasis

40. Questions?