Lesson 1 (Course Intro & Questions).pdf - Google Drive

PE 301 Principles of Personal Conditioning

CDR D. D. “MEAT” Peterson • Education / Certifications

• Work Experience

– 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

– 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

PE 301 Class Rules • • • • •

Be on time Be respectful and courteous of others No texting / internet surfing No sidebar discussions Have fun!

PE 301 Grading Criteria • 50% Attendance / Participation – 3 unexcused absences = 0 in attendance points

• 50% Final Exam – 50 multiple choice & True/False questions

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

What is the difference between exercise and training?

What is the difference between exercise and training? - Exercise is working out - Training is working out with a purpose

How much physical activity is required to reduce the risk of disease?

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…

What is the best type of aerobic exercise for losing fat?

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

Which is better for fat loss: High-intensity/short duration or low-intensity/long duration?

Which is better for fat loss: High-intensity/short duration or low-intensity/long duration? - Depends on: •

• •

Time available Personal preference Injury status

What is the best way to lose belly fat?

What is the best way to lose belly fat? - Diet ( ) - Strength training ( ) - Aerobic training ( ) - Strength, aerobic training, & diet ( There is no such thing as “spot reduction”

)

Is running counterproductive to strength training?

Is running counterproductive to strength training? - Depends on: • Frequency • Duration

Excessive aerobic training can impact strength, size, and power gains

Will lifting weights result in bulky muscles?

Will lifting weights result in bulky muscles? -

No

- Hypertrophy depends on 3 factors: • • •

Genetics Gender Training Intensity

Which is better: Free weights or weight machines?

Which is better: Free weights or weight machines? - Depends on: • •

•

Personal preference Injury status Training experience

Which should be performed first: Cardio or strength training?

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)

What causes post-exercise muscle soreness?

What causes post-exercise muscle soreness? - Micro-tears in the muscle fibers - Muscle inflammation / edema -  H+ release =  pH (acidosis) Most often associated with eccentric muscle contractions

When is the best time to stretch? Before exercise, after exercise, or both?

When is the best time to stretch? Before exercise, after exercise, or both? -

After exercise

Stretching destabilizes the muscle

Are supplements required to improve athletic performance?

Are supplements required to improve athletic performance? - Depends on: • •

•

Diet missing key nutrients (yes) Training for exercise (no) Training for performance (probably)

Which is healthier: Butter or margarine?

Which is healthier: Butter or margarine? - Butter

If you cannot pronounce an ingredient then it probably isn’t good for you…

Are saturated fats bad?

Are saturated fats bad? - No scientific proof linking saturated fat consumption with  risk of heart attack or stroke

Questions?