lesson 1 (course intro & questions)
TRANSCRIPT
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PE 301 Principles of Personal Conditioning
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CDR D. D. “MEAT” Peterson • Education / Certifications
– Bachelors in Exercise Physiology
Truman State University
– Masters in Exercise Physiology
University of Louisiana – Monroe
– Doctorate in Sports Management
United States Sports Academy
– Certified Strength & Conditioning Specialist
National Strength & Conditioning Association
• Work Experience
– 1998: Student Aerospace Physiologist
ASTC Pensacola
– 1998-2000: Aerospace Physiologist Intern
ASTC Miramar
– 2000-2003: Aeromedical Safety Officer
MAG-36 (MCAS Futenma)
– 2003-2006: Aeromedical Safety Officer
CFWL / CSFWL (NAS Oceana)
– 2006-2009: Aeromedical Safety Officer
4th MAW (NSA New Orleans)
– 2009-2012: Exercise Physiologist
OPNAV N17 (NSA Millington)
– 2012-2014: Director
ASTC Patuxent River
– 2014-Present: PE Professor
United States Naval Academy
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PE 301 Class Rules
• Be on time
• Be respectful and courteous of others
• No texting / internet surfing
• No sidebar discussions
• Have fun!
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PE 301 Grading Criteria
• 50% Attendance / Participation
– 3 unexcused absences = 0 in attendance points
• 50% Final Exam
– 50 multiple choice & True/False questions
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PE 301 Course Outline
• Basic Exercise Physiology
• Training for Endurance / Speed
• Training for Strength / Power
• Warm-Up / Flexibility / Mobility
• Nutrition and Weight Loss Strategies
• Fitness Testing and Assessment
• Putting It All Together
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What is the difference between exercise and training?
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What is the difference between exercise and training?
- Exercise is working out - Training is working out with a purpose
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How much physical activity is required to reduce the risk of disease?
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How much physical activity is required to reduce the risk of disease?
- 20 min/day = 14% reduction
- 40 min/day = 20% reduction - This equates to ~ 800-900 kcal per week
However, to improve fitness you need to expend at least 2,000 kcal per week…
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What is the best type of aerobic exercise for losing fat?
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What is the best type of aerobic exercise for losing fat?
- Depends on: • Personal preference • Injury status
- Selected activity should be: • Weight bearing • Incorporates several muscle groups
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Which is better for fat loss: High-intensity/short duration or low-intensity/long duration?
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- Depends on: • Time available • Personal preference • Injury status
Which is better for fat loss: High-intensity/short duration or low-intensity/long duration?
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What is the best way to lose belly fat?
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- Diet ( ) - Strength training ( ) - Aerobic training ( ) - Strength, aerobic training, & diet ( )
There is no such thing as “spot reduction”
What is the best way to lose belly fat?
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Is running counterproductive to strength training?
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- Depends on: • Frequency • Duration
Excessive aerobic training can impact strength, size, and power gains
Is running counterproductive to strength training?
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Will lifting weights result in bulky muscles?
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- No
- Hypertrophy depends on 3 factors: • Genetics • Gender • Training Intensity
Will lifting weights result in bulky muscles?
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Which is better: Free weights or weight machines?
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Which is better: Free weights or weight machines?
- Depends on: • Personal preference • Injury status • Training experience
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Which should be performed first: Cardio or strength training?
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Which should be performed first: Cardio or strength training?
- Depends on: • Training for endurance (cardio first) • Training for strength/size (weights first) • Training for exercise (doesn’t matter)
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What causes post-exercise muscle soreness?
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- Micro-tears in the muscle fibers - Muscle inflammation / edema - H+ release = pH (acidosis)
Most often associated with eccentric muscle contractions
What causes post-exercise muscle soreness?
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When is the best time to stretch? Before exercise, after exercise, or both?
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When is the best time to stretch? Before exercise, after exercise, or both?
- After exercise
Stretching destabilizes the muscle
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Are supplements required to improve athletic performance?
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Are supplements required to improve athletic performance?
- Depends on: • Diet missing key nutrients (yes) • Training for exercise (no) • Training for performance (probably)
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Which is healthier: Butter or margarine?
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- Butter
If you cannot pronounce an ingredient then it probably isn’t good for you…
Which is healthier: Butter or margarine?
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Are saturated fats bad?
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- No scientific proof linking saturated fat consumption with risk of heart attack or stroke
Are saturated fats bad?
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Questions?