Plebe Advising AA/SS Session Class of 2019. Introductions Welcome!
Plebe Brief (Peterson) SVE O SPORTU
Transcript of Plebe Brief (Peterson) SVE O SPORTU
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Physical Mission
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CDR D. D. “MEAT” Peterson
• Education / Certifcations
–Bachelors in Exercise Physiology
Truan !tate "ni#ersity
–Masters in Exercise Physiology
"ni#ersity o$ %ouisiana & Monroe
–Doctorate in !'orts Manageent"nited !tates !'orts Acadey
& Certifed !trength ( Conditioning!'ecialist
)ational !trength ( ConditioningAssociation
• *or+ Ex'erience
–1998: !tudent Aeros'ace Physiologist
A!TC Pensacola
–1998-2000: Aeros'ace Physiologist,ntern
A!TC Miraar –2000-2003: Aeroedical !a$ety -cer
MA012 3MCA! 4utena5
–2003-2006: Aeroedical !a$ety -cer
C4*% / C!4*% 3)A! -ceana5
–2006-2009: Aeroedical !a$ety -cer
6th MA* 3)!A )e7 -rleans5 –2009-2012: Exercise Physiologist
-P)A8 )9: 3)!A Millington5
–2012-2014: Director
A!TC Patuxent Ri#er
–2014-Present: PE De't. Executi#e
-cer"nited !tates )a#al Acadey
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PRT Max/Min !cores
Maximums Minimums
Male 4eale Male 4eale
Curl0"'s 9;9 9;9 2< 2<
Push0"'s 9;9 =< 6< >;
9.?6;
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,!T !cores / 4ailuresAverage IST Scores ! "#ass
"#asso$
"ur#-%&s Pus'-%&s 1(0-mi )un
Ma#e *ema#e Ma#e *ema#e Ma#e *ema#e
2016 =< :6 2@ 1@ 2?>@ :?>=
201+ => :6 2< 1= 2?>= :?>:
2018 =6 :> 26 11 2?>@ :?>@
2019 =1 :: 21 1: 2?1; :?1>
IST *ai#ures ! "#ass
"#asso$ , "ur#-%&s Pus'-%&s 1(-mi)un Tota#*ai#ures
.
*ai#ures
2016 9>96
9>2 6< >=1 6;
9
92: =@ 161
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PRT !cores / 4ailures
P)T *ai#ures ! "#ass
"#asso$
,"ur#-%&s
Pus'-%&s
1(-mi)un
Tota#*ai#ure
s
.*ai#ure
s
2016 9;=9 2 1 >1 1> 2(96
201+ 99>1 96 > 1<
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*hats the dierenceet7een training and
7or+ing out
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*or+ing out is ust exercise- Training is exercise 7ith a purpose
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Fo7 uch exercise is
needed to reduce theris+ o$ disease-
>; in/day G 96H reduction- 6; in/day G >;H reduction- This eIuates to J =;;0@;; +cal 'er7ee+
However, to improve ftness you need toexpend at least 2,000 kcal per week…
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9 or 1 days a 7ee+
AND
4lexiility exercises at least > or 1 days a 7ee+
AC!M/AFA uidelines
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Strengt' Training
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• 8ertical Push/Pull
• ForiKontal Push/Pull
• !Iuat
• Fi' hinge
•Core
4undaental Mo#eents
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Basic !trength Training
TrainingStatus
Training T!&e
Training*re/uenc!sessions &er
ee
Beginner
• Core Exercises• Mostly Machines• %inear
Progression
>01
,nterediate
• Mostly CoreExercises
• ,ncrease ,ntensity• ,ntroduce Po7er
Exercises
106
• Mostly Core• Po7er Exercises
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Basic !trength Training
Training oa#
5oa
.
1)M
oa#)e&s
oa#Sets
)est
!trength L =< 2 >02 >0< in
Po7er 3!ingle0Eort5 =;0@; 90> 10< >0< in
Po7er 3Multi'le0Eort5
:0< in
Fy'ertro'hy 2:0=< 209> 1021; & @;
sec
Muscular Endurance 2: L 9> >01 1; sec
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ation is 7xtreme#! 7xercise S&ort S
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vs vs
209> re's10< sets
2 re's>02 sets
!ingle Eort? 90> re'sMulti'le Eort? 10< re's
10< sets
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ance )unners vs S&rint
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&tion 1
Mon Tue ;e T'ur *ri Sat Sun
"''erBody
%o7erBody
"''erBody
%o7erBody
&tion 2 ;ee 1< 3< =
Mon Tue ;e T'ur *ri Sat Sun
"''erBody
%o7erBody
"''erBody
&tion 3
Mon Tue ;e T'ur *ri Sat Sun
Total
Body
Total
Body
Basic !trength Training
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7nuranceTraining
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Ty'es o$ Aeroic Training
• !teady 'aced training
• Te'o
• ,nter#al training
• Re'etition
• 4artle+
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Tale 9=.6 Ty'es o$ Aeroic Training
Training T!&e Intensit! uration *re/uenc!
)ecover!;or to )est
)atio
%ong !lo7 Distance3%!D5 :;0=;H MFR
∼ 1; 0 9>;
in 90> 0
Pace / Te'o =;0@;H MFR ∼ >; 0 1; in 90> 0
,nter#al N @;H MFR 1 0 < in 90> 9?9
Re'etition 9;;H MFR 1; 0 @; sec 9 9?<
4artle+ :;0@;H MFR ∼ >; 0 2; in 9 0
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• %ong !lo7 Distance – Run 10< iles
– Run $or 1; inutes
• ,nter#al – )-44! linear
acceleration drills
– !uicides – 6;; / =;;
!'rints
• Re'etitions – 6;0yd !'rints
– 9;; / >;; !'rints
– 1;;0yd !huttle
• 4artle+ – ,ndian Runs
– !'rint straight0a7ays / 7al+ turns
!a'le Aeroic Exercises
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• Ste& 1: !utract 1; seconds $ro last PRTtie G Desired Run Tie
• Ste& 2: @; Desired Run Tie G ReIuired
MPF
• Ste& 3: Run 9.?;; :.< 'h99?1; :.= 'h
99?;; =.> 'h
9;?1; =.< 'h
9;?;; @.; 'h
@?1; @.< 'h
@?;; 9;.; 'h
Pace / Te'o Training
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%ong !lo7 Distance 3%!D5 %!D Pace Te'o
P'ase 2
%!D Pace
Te'o !'eed
P'ase 1 P'ase 3
2-3>Mont's ut
1(-2 mont'sut
4-6 eesut
Basic Endurance Training
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P'ase 1 2-3> Mont's ut
Mon Tue ;e T'ur *ri Sat Sun
1 ile 1 ile 1 ile 2 ile
P'ase 2 1(-2 Mont's ut
Mon Tue ;e T'ur *ri Sat Sun
1 ile Te'o Te'o 2 ile
P'ase 3 4-6 ;ees ut
Mon Tue ;e T'ur *ri Sat Sun
!'eed Te'o !'eed 2 ile
Basic Endurance Training
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!trength Training $orRunners
− Bulgarian !'lit!Iuats
− olet !Iuats
− !ti %eg Deadli$ts
− %oaded Carries
− *al+ing %unges
− Settleell !7ings− u'ing Ro'e
NOTE: In order to prevent some o thecommon problems with
run gait, additionalocus should be ontraining the core
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Putting It A##Toget'er
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P'ase 1 2-3> Mont's ut
Mon Tue ;e T'ur *ri Sat Sun
%!D"B
!trength%!D
%o7erBody
!trength%!D
"B!trength
%!D
P'ase 2 1(-2 Mont's ut
Mon Tue ;e T'ur *ri Sat Sun
%!D"B
!trengthPace /
Te'o
%o7erBody
!trength
Pace / Te'o
"B!trength %!D
P'ase 3 4-6 ;ees ut
Mon Tue ;e T'ur *ri Sat Sun
!'eed"B
!trengthPace /
Te'o
%o7erBody
!trength
!'eed"B
!trength %!D
Coined PT Plan
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PRT/P4T Training Resources
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Stretc'ing
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*hen to !tretch
• A$ter Exercise
•
As a se'arate session – Proceeded y a thorough 7ar0u'
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*hen )-T to !tretch
• Motion is liited y oint structure
• !har' 'ain 7hen stretching
• Recent inury
• ,n$ection / Acute inUaation in oint
or surrounding tissue
• %ocal heatoa
AC!M 4l iilit
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AC!M 4lexiility
uidelines
• *re/uenc!: L 1 days 'er 7ee+
• Intensit!: Mild disco$ort
• uration: 9;01; seconds 'erstretch
• )e&etitions: 10< 'er stretch
• T!&e: !tatic
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MEATs To' 9; !tretches
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ietar! Strategies
C l i , C l i
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• Running G @;09 oK.5 G 96; Scal
•
!all 4rench 4ries 3>.< oK.5 G >19 Scal• !lice Cheese PiKKa 39;: g5 G >:> Scal
• !nic+ers Candy Bar 312 Scal
You cannot out PT a baddiet!!!
Calories ,n #s. Calories
-ut
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• ain 106 seconds on run $or e#ery 'ound lost
• %ose 106 seconds on run $or e#ery 'oundgained
Eect o$ *eight on
Run Per$orance
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,-M DietaryRecoendations
• 6
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)e7 AMDRRecoendations
• 6;H CF-
• 1;H PR-
• 1;H 4AT – 9/1 saturated – 9/1 'olyunsaturated
– 9/1 onounsaturated
! "ntonio #20$%&, 'trength and (onditioning ournal
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lyceic ,ndex
• Classifes a $ood y ho7 high and $orho7 long it raises lood glucose
•A lo7 glyceic index CF- eal haseen sho7n to elicit a greater rate o$ $atoxidation during exercise as co'ared toa high glyceic index eal
)u et al! #200*&! +ritish ournal o 'portsedicine!
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,nsulin
• !trong inhiitor o$ li'olysis either e$ore orduring exercise
• During endurance exerciseQ 7hen the need$or $at is highQ insulin le#els are ty'icallylo7er
• A#oid high glyceic index $oods > hours're0 and 'ost07or+out
– )ationa#e: less insulin to i'air $at etaolis
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?uestions@