GWU NROTC

Fall 2014 Bn PT

SSgt Hymas, Jerry B.

OVERVIEWPurpose of PTNutritionTypes of PTPrinciples of FitnessInjury Prevention and RehabilitationBasic Structure of PTSafety

Proper Technique Adherence

PartitionPersonnel

Big PictureSourcesConclusion

PURPOSE OF PT“ADVERSITY

INTRODUCES A MAN OR WOMAN TO THEMSELVES...” Improved Physical Fitness and

Mental Toughness

Mission Accomplishment Habits of Success through

Adversity

Esprit de Corps/Unit Comradery

WELLNESS COMPONENTS Proper Nutrition “I’d rather miss a

workout than miss a meal.”

Proper Rest 8 Hours Per Day

Schedule Workload Everything Done

Intentionally

Effective Physical Fitness Program Adhere to Principles

of Fitness

NUTRITION Nutrition Single Most

Important Factor to a Successful Training Program “Food is Fuel”

Balanced Nutrition Plan Add Healthy Foods Moderation Nutrient Timing

Individual Diets are Needed Where to find guidance

NUTRITION “Food is Fuel” PROTEINS – 1 gram = 4

calories Fish, Chicken, Beef,

Legumes, Etc. FATS – 1 gram = 9

calories Mono/Polyunsaturated

fats Saturated/Trans Fats

CARBOHYDRATES – 1 gram = 4 calories Insulin Spike Diet Products Oats, whole wheat,

pasta, etc.

NUTRITION Eating for improved

mental performance Timing Continuous

Don’t binge Foods that make

you sluggish Fructose

Nutrition and sleep are VITAL for performance

NUTRITION Sample Nutrition Plan for

180 lb Male Improved Performance Increased Lean

Muscle/Decrease Fat1st thing in morning – 8 egg whites (1 Yolk) 1/2 Cup Oat Meal

10-12 Almonds 32 oz water

2 Hours Later – 4 oz Wild Alaskan Salmon

1 Cup Blackberries15 Almonds32 oz Water

2 Hours Later (Lunch) – Unlmtd Chicken

Unlmtd Prescribed Vegetables

32 oz Water

2 Hours Later – 4 oz Lean Lunch Meat

2 Hours Later – 1 Cup Plain Kefir20 Almonds32 oz Water

2 Hours Later – 4 oz Tuna1 Apple15 Almonds32 oz Water

2 Hours Later (Dinner) – Unlmtd Chicken

Unlmtd Prescribed Vegetables

15 Almonds32 oz Water

2 Hours Later – 1 Cup Greek Yogurt Bed Time 8oz Milk

PRINCIPLES OF FITNESS

• Progression The intensity (how hard) and the duration (how long) of exercise must gradually increase over a period of time.

• Regularity Regular exercise, rest, and sleep.

• Overload Exercise your body beyond its normal workload.

• Variety Reduces boredom and increases motivation and progress.

PRINCIPLES OF FITNESS

• Recovery Alternate hard and light days or muscle groups.

• Balance Address all of the fitness components.

• Specificity Training must be geared toward specific goals.

• Synergy of Training Stress unit vice individual training to enhance teamwork and cohesion.

TYPES OF PTEnergy Systems

AerobicAnaerobicATP/CP

“All 3 Are Used Depending

On Intensity of Workout”

PracticalCardio

Muscular EnduranceMuscular Strength

INJURY PREVENTIONMusculoskeletal Injuries

• Most Common Injuries• Preventable with Proper:

Balance ProgressionWarmupCooldown/FlexibilityRestNutrition

INJURY REHAB RICE-HA

Rest Ice Compression Elevation Heat (48 Hours Later) Anti-inflammatory

BASIC STRUCTURE OF

PT• Tuesday or Wednesday • 0620 – 0720• 0550 Safety/Prep Crew

Meet at Wardroom• 0620 Accountability/Warm-

up• 0630 Event• 0710 Cool-down/Flexibility

SAFETYProper Technique AdherenceDemo-Days

Partition Improve Physical

FitnessPersonnel

Every Individual Safety Officer

Every Individual Brings Water and Glow Belt

Safety Personnel 1:25 RatioAED/CPR/Water

SOURCES

MCO 6100.13 W/CH1 Marine Corps Physical Fitness Program

OPNAV INSTRUCTION 6110.1J Navy Physical Readiness Program

MCO 1500.59 Marine Corps Martial Arts Program

Marine Corps Body Composition and Military Appearance

(MCO 6110 3 W/CH1 DoD Human Performance Resource

Center Military One Source ChooseMyPlate.gov

CONCLUSION Next Week

U-Yard, 0620 – 0720, Glow Belt, PT Gear, Water Source

Develop Habit of Success Under

Adverse Conditions Esprit de Corps Physical Fitness

PT is about Improvement Don’t Injure Yourself/ Ask

Questions Character

PT as an Officer is a Responsibility

Leaders don’t need to be told what to do!