ccc a4-202 slide 109/28/98 captain’s career course lesson: physical fitness

Download CCC A4-202 Slide 109/28/98 CAPTAIN’S CAREER COURSE LESSON: PHYSICAL FITNESS

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CCC A4-202 Slide 109/28/98 CAPTAINS CAREER COURSE LESSON: PHYSICAL FITNESS Slide 2 CCC A4-202 Slide 209/28/98 TERMINAL LEARNING OBJECTIVE ACTION: Implement a Total Physical Fitness Program. CONDITIONS: Given FM 21-20, AR 350-1, chapter 1-21 & 4-9 and AR 600-9. STANDARD: Monitor your program to ensure that it is implemented IAW FM 21-20 and that it meets your units mission requirements. Slide 3 CCC A4-202 Slide 309/28/98 SAFETY, RISK, AND ENVIRONMENTAL CONCERNS Safety Requirements:None Risk Assessment Level:Low Environmental:None Slide 4 CCC A4-202 Slide 409/28/98 PRIMARY REFERENCES FM 21-20, Physical Fitness Training AR 600-9, The Army Weight Control Program AR 350-1,Training Units Slide 5 CCC A4-202 Slide 509/28/98 PHYSICAL FITNESS Definition: The ability to function effectively in physical work, training and other activities and still have enough energy left over to handle any emergencies which may arise. Functional Definition: The ability of the body to meet present and future physical demands. Slide 6 CCC A4-202 Slide 609/28/98 COMPONENTS OF FITNESS Cardiorespiratory endurance. Muscular strength. Muscular endurance. Flexibility. Body composition. Slide 7 CCC A4-202 Slide 709/28/98 CARDIORESPIRATORY (CR) ENDURANCE The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Slide 8 CCC A4-202 Slide 809/28/98 MUSCULAR STRENGTH (MS) The greatest amount of force that a muscle or muscle groups can exert in a single effort. Slide 9 CCC A4-202 Slide 909/28/98 MUSCULAR ENDURANCE (ME) The ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of time. Slide 10 CCC A4-202 Slide 1009/28/98 FLEXIBILITY (FLEX) The ability to move joints or any group of joints through an entire, normal range of motion. Slide 11 CCC A4-202 Slide 1109/28/98 BODY COMPOSITION (BC) The amount of body fat the soldier has in comparison to his/her total body mass. Slide 12 CCC A4-202 Slide 1209/28/98 Motor Efficiency Physical Fitness Combat Readiness MOTOR EFFICIENCY Proper training to enhance the five components previously mentioned will lead to a higher level of physical fitness. The key element that bridges the gap between physical fitness and readiness is motor efficiency. Slide 13 CCC A4-202 Slide 1309/28/98 MOTOR EFFICIENCY The quality of movement performed by the body through space. Slide 14 CCC A4-202 Slide 1409/28/98 MOTOR EFFICIENCY DEVELOPMENT Coordination. Speed. Skill. Power. Kinesthetic Awareness. Posture. Balance. Agility. Slide 15 CCC A4-202 Slide 1509/28/98 PRINCIPLES OF EXERCISE P rogression. R egularity. O verload. V ariety. R ecovery. B alance. S pecificity. Slide 16 CCC A4-202 Slide 1609/28/98 PROGRESSION The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Slide 17 CCC A4-202 Slide 1709/28/98 REGULARITY Must exercise often Each of the first four components should be trained at least 3 times per week Infrequent exercise can do more harm than good Resting, sleeping, and good diet Slide 18 CCC A4-202 Slide 1809/28/98 OVERLOAD Exercise session must exceed normal demands placed on the body in order to bring about training effect. Slide 19 CCC A4-202 Slide 1909/28/98 VARIETY Increases Motivation and ProgressIncreases Motivation and Progress Reduces BoredomReduces Boredom Slide 20 CCC A4-202 Slide 2009/28/98 RECOVERY Most neglected principle Absolutely necessary when training for muscular strength/endurance Slide 21 CCC A4-202 Slide 2109/28/98 BALANCE Program must emphasize all fitness components Slide 22 CCC A4-202 Slide 2209/28/98 SPECIFICITY Training towards specific goals Slide 23 CCC A4-202 Slide 2309/28/98 FITT FACTORS Frequency. Intensity. Time. Type. Slide 24 CCC A4-202 Slide 2409/28/98 FREQUENCY How often? AR 350-1 states 3-5 times per week Optimal results in 5 times per week Allow 48hrs minimum and no more than 96hrs to recover an overloaded muscle. Slide 25 CCC A4-202 Slide 2509/28/98 INTENSITY One of the largest problems in unit PT Must reach at least 60 to 90 percent of HRR for Cardiorespiratory fitness Strength training deals with repetition maximum 8 to 12 repetitions to improve both muscular strength and endurance 12+ repetitions to improve muscular endurance Slide 26 CCC A4-202 Slide 2609/28/98 Estimated Target Heart Rate Formula Maximum Heart Rate: 220 - age = MHR To figure a Training Heart Rate that is 80% of the estimated MHR: % x MHR = THR Calculation 0.80 x 200 BPM = 160 BPM Slide 27 CCC A4-202 Slide 2709/28/98 Calculating training heart rate formula: Determine Maximum heart rate: 220 - Age = MHR Determine Resting heart rate: 30 second resting pulse x 2 = RHR Determine Heart rate reserve: MHR - RHR = HRR Calculate Training heart rate: (% x HRR) + RHR = THR / BPM Slide 28 CCC A4-202 Slide 2809/28/98 Utilizing THR Should be reached within first 5 minutesShould be reached within first 5 minutes Maintain 20 to 30 minutesMaintain 20 to 30 minutes Should return to normal range within 5 minutes after exercise period (60-90)Should return to normal range within 5 minutes after exercise period (60-90) Slide 29 CCC A4-202 Slide 2909/28/98 TIME Depends on the type of exerciseDepends on the type of exercise Cardiorespiratory at least 20 to 30 minutesCardiorespiratory at least 20 to 30 minutes Muscular strength and endurance TMFMuscular strength and endurance TMF Slide 30 CCC A4-202 Slide 3009/28/98 TYPE Refers to the kind of exercise performedRefers to the kind of exercise performed Consider the principle of specificityConsider the principle of specificity One must practice the particular exercise, activity, or skill he wants to improveOne must practice the particular exercise, activity, or skill he wants to improve Slide 31 CCC A4-202 Slide 3109/28/98 FITT FACTORS APPLIED TO PHYSICAL CONDITIONING ME- 12+ reps, MSE-8-12 reps, MS- 3-7 reps CREMSME 3 - 5 Times Weekly F 70-90% MHR 20+ min. Running Cycling Rowing Road Marching Swimming Based on Sets and Reps Free Weights Machines Free Weights Machines Calisthenics Grass Drills Rifle PT TMF -Temporary Muscle Failure T I T Slide 32 CCC A4-202 Slide 3209/28/98 STRUCTURE OF A PT SESSION WARM UPWARM UP THE MAIN WORKOUTTHE MAIN WORKOUT COOL DOWNCOOL DOWN Slide 33 CCC A4-202 Slide 3309/28/98 WARM - UP -PREVENTS INJURIES -INCREASES BODY INTERNAL TEMPERATURE AND HEART RATE -BEGIN WITH TWO MINUTE WALK OR JOG FOLLOWED BY STRETCHING STRETCHING SHOULD BE SPECIFIC TO THE TYPE OF CONDITIONING EXERCISE YOU WILL PERFORM (IE. LEG STRETCHES FOR RUNNING DAYS ETC.) Slide 34 CCC A4-202 Slide 3409/28/98 CONDITIONING -WHERE CARDIORESPIRATORY AND OR MUSCULAR ENDURANCE AND STRENGTH IS DEVELOPED -SHOULD REACH THR IN FIRST FIVE MINUTES Slide 35 CCC A4-202 Slide 3509/28/98 COOL- DOWN *SERVES TO GRADUALLY SLOW THE HEART RATE AND HELPS PREVENT POOLING OF BLOOD IN THE LEGS AND FEET *CONSISTS OF 2-3 MINUTES OF LOW INTENSITY EXERCISE FOLLOWED BY 2-3 MINUTES OF STRETCHING Slide 36 CCC A4-202 Slide 3609/28/98 PHASES OF CONDITIONING Preparatory. Conditioning. Maintenance. Slide 37 CCC A4-202 Slide 3709/28/98 PREPARATORY STARTING PHASE DEPENDS ON PERSONS AGE, FITNESS LEVELS, AND PREVIOUS PHYSICAL ACTIVITYSTARTING PHASE DEPENDS ON PERSONS AGE, FITNESS LEVELS, AND PREVIOUS PHYSICAL ACTIVITY BEGINNING WORKLOAD MUST BE MODERATEBEGINNING WORKLOAD MUST BE MODERATE PROGRESSION IS ACHIEVED THROUGH GRADUAL, PLANNED INCREASES IN FREQUENCY, INTENSITY, AND TIMEPROGRESSION IS ACHIEVED THROUGH GRADUAL, PLANNED INCREASES IN FREQUENCY, INTENSITY, AND TIME Slide 38 CCC A4-202 Slide 3809/28/98 CONDITIONING PHASE EFFORT TO REACH DESIRED LEVEL OF FITNESSEFFORT TO REACH DESIRED LEVEL OF FITNESS PHASE ENDS WHEN:PHASE ENDS WHEN: SOLDIER IS PHYSICALLY MISSION CAPABLE ALL PERSONAL STRENGTH AND UNIT FITNESS GOALS HAVE BEEN MET Slide 39 CCC A4-202 Slide 3909/28/98 MAINTENANCE PHASE SUSTAINS HIGH LEVEL OF FITNESS ACHIEVED IN CONDITIONING PHASESUSTAINS HIGH LEVEL OF FITNESS ACHIEVED IN CONDITIONING PHASE TO STAY AT MAINTENANCE PHASE YOU NEED:TO STAY AT MAINTENANCE PHASE YOU NEED: A WELL DESIGNED, 45-60 MINUTE WORKOUT THREE TIMES A WEEK AT THE RIGHT INTENSITYA WELL DESIGNED, 45-60 MINUTE WORKOUT THREE TIMES A WEEK AT THE RIGHT INTENSITY Slide 40 CCC A4-202 Slide 4009/28/98 7-STEP PLANNING PROCESS Step 1: Analyze the mission. Step 2: Develop fitness objectives. Step 3: Assess the unit. Step 4: Determine training requirements. Step 5: Develop fitness tasks. Step 6: Develop a training schedule. Step 7: Conduct and evaluate training. Slide 41 CCC A4-202 Slide 4109/28/98 STEP 1: ANALYZE THE MISSION Wartime mission. Mission essential task list (METL). Commanders intent. ARTEP/MTP experience (JRTC and NTC). NCO experience. Slide 42 CCC A4-202 Slide 4209/28/98 STEP 2: DEVELOP FITNESS OBJECTIVES Identify specific fitness tasks. Observable, measurable, quantifiable. Realistic and performance oriented. Slide 43 CCC A4-202 Slide 4309/28/98 FITNESS OBJECTIVES Meet unit foot march standards. Complete rope climb w/BDUs, boots, kevlar and LCE. Execute minimum of six pull ups. Run five miles. No APFT failures. No soldiers on weight control program. No more than 10% of company on profile. Slide 44 CCC A4-202 Slide 4409/28/98 DEVELOP PERFORMANCE MEASURES Light infantry company performance measures: Perform 52 push-ups, 62 sit-ups and 2-MR < 14:54. Perform 6 pull-ups. Carry equal size soldier 100 meters. Lift 130 pounds to a height of 48-52 inches. Road march 12 miles with 35 lbs. ALICE pack < 3 hours. Slide 45 CCC A4-202 Slide 4509/28/98 DEVELOP PERFORMANCE MEASURES Medical company performance measures: Perform a 400-meter firemans carry with an equal size soldier in less than 3 minutes. Perform a timed 100-meter skedco pull with 135 lbs inside. Perform a landing zone inverted Y shuttle. Set up a GP medium < 15 minutes. Road march 12 miles with 35 lbs. ALICE pack < 3

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