Fall 2014 Bn PT SSgt Hymas, Jerry B.. Purpose of PT Nutrition Types of PT Principles of Fitness...
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Transcript of Fall 2014 Bn PT SSgt Hymas, Jerry B.. Purpose of PT Nutrition Types of PT Principles of Fitness...
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GWU NROTC
Fall 2014 Bn PT
SSgt Hymas, Jerry B.
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OVERVIEWPurpose of PTNutritionTypes of PTPrinciples of FitnessInjury Prevention and RehabilitationBasic Structure of PTSafety
Proper Technique Adherence
PartitionPersonnel
Big PictureSourcesConclusion
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PURPOSE OF PT“ADVERSITY
INTRODUCES A MAN OR WOMAN TO THEMSELVES...” Improved Physical Fitness and
Mental Toughness
Mission Accomplishment Habits of Success through
Adversity
Esprit de Corps/Unit Comradery
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WELLNESS COMPONENTS Proper Nutrition “I’d rather miss a
workout than miss a meal.”
Proper Rest 8 Hours Per Day
Schedule Workload Everything Done
Intentionally
Effective Physical Fitness Program Adhere to Principles
of Fitness
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NUTRITION Nutrition Single Most
Important Factor to a Successful Training Program “Food is Fuel”
Balanced Nutrition Plan Add Healthy Foods Moderation Nutrient Timing
Individual Diets are Needed Where to find guidance
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NUTRITION “Food is Fuel” PROTEINS – 1 gram = 4
calories Fish, Chicken, Beef,
Legumes, Etc. FATS – 1 gram = 9
calories Mono/Polyunsaturated
fats Saturated/Trans Fats
CARBOHYDRATES – 1 gram = 4 calories Insulin Spike Diet Products Oats, whole wheat,
pasta, etc.
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NUTRITION Eating for improved
mental performance Timing Continuous
Don’t binge Foods that make
you sluggish Fructose
Nutrition and sleep are VITAL for performance
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NUTRITION Sample Nutrition Plan for
180 lb Male Improved Performance Increased Lean
Muscle/Decrease Fat1st thing in morning – 8 egg whites (1 Yolk) 1/2 Cup Oat Meal
10-12 Almonds 32 oz water
2 Hours Later – 4 oz Wild Alaskan Salmon
1 Cup Blackberries15 Almonds32 oz Water
2 Hours Later (Lunch) – Unlmtd Chicken
Unlmtd Prescribed Vegetables
32 oz Water
2 Hours Later – 4 oz Lean Lunch Meat
2 Hours Later – 1 Cup Plain Kefir20 Almonds32 oz Water
2 Hours Later – 4 oz Tuna1 Apple15 Almonds32 oz Water
2 Hours Later (Dinner) – Unlmtd Chicken
Unlmtd Prescribed Vegetables
15 Almonds32 oz Water
2 Hours Later – 1 Cup Greek Yogurt Bed Time 8oz Milk
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PRINCIPLES OF FITNESS
• Progression The intensity (how hard) and the duration (how long) of exercise must gradually increase over a period of time.
• Regularity Regular exercise, rest, and sleep.
• Overload Exercise your body beyond its normal workload.
• Variety Reduces boredom and increases motivation and progress.
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PRINCIPLES OF FITNESS
• Recovery Alternate hard and light days or muscle groups.
• Balance Address all of the fitness components.
• Specificity Training must be geared toward specific goals.
• Synergy of Training Stress unit vice individual training to enhance teamwork and cohesion.
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TYPES OF PTEnergy Systems
AerobicAnaerobicATP/CP
“All 3 Are Used Depending
On Intensity of Workout”
PracticalCardio
Muscular EnduranceMuscular Strength
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INJURY PREVENTIONMusculoskeletal Injuries
• Most Common Injuries• Preventable with Proper:
Balance ProgressionWarmupCooldown/FlexibilityRestNutrition
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INJURY REHAB RICE-HA
Rest Ice Compression Elevation Heat (48 Hours Later) Anti-inflammatory
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BASIC STRUCTURE OF
PT• Tuesday or Wednesday • 0620 – 0720• 0550 Safety/Prep Crew
Meet at Wardroom• 0620 Accountability/Warm-
up• 0630 Event• 0710 Cool-down/Flexibility
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SAFETYProper Technique AdherenceDemo-Days
Partition Improve Physical
FitnessPersonnel
Every Individual Safety Officer
Every Individual Brings Water and Glow Belt
Safety Personnel 1:25 RatioAED/CPR/Water
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SOURCES
MCO 6100.13 W/CH1 Marine Corps Physical Fitness Program
OPNAV INSTRUCTION 6110.1J Navy Physical Readiness Program
MCO 1500.59 Marine Corps Martial Arts Program
Marine Corps Body Composition and Military Appearance
(MCO 6110 3 W/CH1 DoD Human Performance Resource
Center Military One Source ChooseMyPlate.gov
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CONCLUSION Next Week
U-Yard, 0620 – 0720, Glow Belt, PT Gear, Water Source
Develop Habit of Success Under
Adverse Conditions Esprit de Corps Physical Fitness
PT is about Improvement Don’t Injure Yourself/ Ask
Questions Character
PT as an Officer is a Responsibility
Leaders don’t need to be told what to do!