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PHYSICAL FITNESS

PHYSICAL FITNESS

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PHYSICAL FITNESS

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  1. PHYSICAL FITNESS CPLX 105

  2. MARINE CORPS ORDER ON PHYSICAL FITNESS MCO 6100.3 • THREE HOURS PER WEEK • TESTED SEMIANNUALLY • MINIMUM OF THIRD CLASS

  3. 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

  4. BENEFITS OF PHYSICAL FITNESS • IMPROVED MUSCLE TONE- produces lean body mass • CARDIOVASCULAR-RESPIRATORY ENDURANCE- physical activity without decline • CIRCULATION-

  5. FLEXIBILITY-INJURY SUSCEPTIBILITY • ELIMINATION OF BODY WASTE • TENSION • SLEEP • WEIGHT CONTROL

  6. Bones, muscles, organs, and nervous system makes up his or her lean body mass

  7. TYPES OF PHYSICAL FITNESS PROGRAMS • DEVELOPMENTAL PROGRAM- beginning, poor, sore • MAINTENANCE – common type • LEADERSHIP DEVELOPMENT- small-unit leaders • REMEDIAL PROGRAM- substandard

  8. THREE PHASES OF PHYSICAL CONDITIONING • PREPARATORY –just starting • CONDITIONING- plateau • MAINTENANCE-maintain

  9. PRINCIPLES OF EXERCISE • OVERLOAD- improve • PROGRESSION- work up • BALANCE- all body parts • VARIETY- different • REGULARITY- 3 times

  10. CLIMATIC CONDITIONS • EXERCISE IN HOT TEMPERATURES- produce heat 10 to 20 times higher • EXERCISE AT HIGH ALTITUDES- acclimatize • EXERCISE IN ARCTIC REGIONS-

  11. INDIVIDUAL FACTORS • AGE • SEX

  12. 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

  13. STEPS IN LEADING A PHYSICAL FITNESS PROGRAM : • PREPARATORY CONSIDERATIONS • WARM UP- prevent injuries, maximize • EXERCISE PERIOD - “KILL” • COOL DOWN- gradually

  14. 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

  15. NUTRITION • 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.

  16. USE SUGARS, SALT, AND SODIUM IN MODERATION • IF YOU DRINK ALCOHOLIC BEVERAGES, DO IT MODERATELY

  17. To bring performance to maximum potential, you must combine aspects of both exercise and nutrition in order to reap the benefits of physical fitness

  18. FITT FACTORS • FREQUENCY • INTENSITY • TIME • TYPE

  19. TYPES OF NUTRIENTS • PROTEIN • CARBOHYDRATES • FAT • VITAMIN A • VITAMIN B COMPLEX • VITAMIN C

  20. 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

  21. 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

  22. WATER • DRINK PLENTY OF COOL WATER BEFORE, DURING AND AFTER EXERCISING

  23. QUESTIONS?