Functional Fitness Modalities

1. Functional Fitness Modalities Semper Fit Health and Fitness

2. Functional Training Functional training is a system of conditioning activities that are designed for the specific purpose of enhancing one�s performance in life, combat, sport, and/or activity. It is dynamic, multi-planar, multi-directional, rotational, specific to the sport or activity, and trains the body the way it�s supposed to move.

3. Functional Strength Functional strength relates to training for performance and movements applicable to combat and other activities of daily living. Developing specific strength, flexibility and agility will enable results to achieve combat readiness. Train with a purpose, train with intent, train for the mission.

4. Training for the CFT Traditional training is still important but will not adequately prepare the Marine for the CFT Combat fitness training is necessary Energy system training Functional training Training for the CFT will help a Marine improve their PFT Traditional training incorporated primarily running, standard weight lifting, basketball, walleyball, etc. Marines will have to multi-train Train for the CFT and PFT Traditional training incorporated primarily running, standard weight lifting, basketball, walleyball, etc. Marines will have to multi-train Train for the CFT and PFT

5. 4 Pillars of Human Movement Locomotion Moving in any direction Rotation Rotational movement Change in Center of Gravity Center of mass gets higher or lower Push/Pull Bringing an object closer to, or pushing it away from the body

6. Tactical Performance Making of a Tactical Athlete Dynamic warm-up Balance and coordination Core and functional strength Speed, agility, quickness (SAQ) Power Flexibility The key components of a Marines fitness regimen The key components of a Marines fitness regimen

7. Dynamic Warm-up

8. Includes integrated flexibility and joint stabilization Increases body temp Increases range of motion Reduces muscular tension Aids in coordination Develops body awareness Reduces risk of injuries Preparation for activities Up to 15 minutes Dynamic Warm-Up

9. Balance and Coordination

10. Balance The ability of the body to maintain a desired posture either static or moving

11. Balance and Coordination Barriers to good balance: Lack of� Proprioception Endurance Strength Concentration And/ Or� Sustaining Injury, Illness or disease Knowledge of body in space and time Example Sobriety Test Knowledge of body in space and time Example Sobriety Test

12. Balance Benefits of good balance: Stable under all conditions Ability to move in unpredictable conditions Environmental Feedback Surface changes Center of gravity changes Your body�s reaction to various environments or conditions Your body�s reaction to various environments or conditions

13. Coordination A skill-related component of physical fitness that relates to the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately Coordination is the movement performed by body parts described as being smooth and accurate How do agility and coordination differ? Agility is the change of direction of the entire body. How do agility and coordination differ? Agility is the change of direction of the entire body.

14. Core

15. Core Supports the spine All movement includes trunk Movement in the 3 planes Sagittal- Flexion and Extension Frontal- Lateral Transverse- Rotational Shoulder-Hip Spinal Extensors-erector spinae & deep posterior muscles Spinal Flexors-abdominals & psoas Hip Flexors & extensors Shoulder Complex Shoulder-Hip Spinal Extensors-erector spinae & deep posterior muscles Spinal Flexors-abdominals & psoas Hip Flexors & extensors Shoulder Complex

16. Power Power is the time rate at which work is done or energy is transferred. The ability to act with force. Power is a function of strength and speed of which the object moves Power is a function of strength and speed of which the object moves

17. Power

18. Training for Power Olympic Lifts Front Squat Overhead Squat Clean Snatch Push-Press Deadlift Exercises are practiced in practical session Can also be done with dumbbells or kettlebells Exercises are practiced in practical session Can also be done with dumbbells or kettlebells

19. Training for Power Plyometrics Type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, throw farther or hit harder, depending on the desired training goal. Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, throw farther or hit harder, depending on the desired training goal.

20. Training for Power Plyometric drills are a fundamental part of combat fitness training Plyometric drills help develop rhythm, speed, power and muscular endurance Training focuses on rapid deceleration and acceleration of muscles that create a stretch-shortening cycle Strive for speed of execution Visualize the ground on fire Limit ground contact Explode immediately after Recover between all sets Think quality, not quantity. Examples Bounding Jumping Hopping Skipping Hurdles Muscles go through a stretch reflex providing the ability to react quickly at any given time Muscles go through a stretch reflex providing the ability to react quickly at any given time

21. Questions?