plebe brief (peterson) sve o sportu

8/17/2019 Plebe Brief (Peterson) SVE O SPORTU

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Physical Mission


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CDR D. D. “MEAT” Peterson

• Education / Certifcations

–Bachelors in Exercise Physiology

Truan !tate "ni#ersity

–Masters in Exercise Physiology

"ni#ersity o$ %ouisiana & Monroe

–Doctorate in !'orts Manageent"nited !tates !'orts Acadey

& Certifed !trength ( Conditioning!'ecialist

)ational !trength ( ConditioningAssociation

• *or+ Ex'erience

–1998: !tudent Aeros'ace Physiologist

A!TC Pensacola

–1998-2000: Aeros'ace Physiologist,ntern

A!TC Miraar –2000-2003: Aeroedical !a$ety -cer

MA012 3MCA! 4utena5

–2003-2006: Aeroedical !a$ety -cer

C4*% / C!4*% 3)A! -ceana5

–2006-2009: Aeroedical !a$ety -cer

6th MA* 3)!A )e7 -rleans5 –2009-2012: Exercise Physiologist

-P)A8 )9: 3)!A Millington5

–2012-2014: Director

A!TC Patuxent Ri#er

–2014-Present: PE De't. Executi#e

-cer"nited !tates )a#al Acadey


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PRT Max/Min !cores

Maximums Minimums

Male 4eale Male 4eale

Curl0"'s 9;9 9;9 2< 2<

Push0"'s 9;9 =< 6< >;

9.?6;


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,!T !cores / 4ailuresAverage IST Scores ! "#ass

"#asso$

"ur#-%&s Pus'-%&s 1(0-mi )un

Ma#e *ema#e Ma#e *ema#e Ma#e *ema#e

2016 =< :6 2@ 1@ 2?>@ :?>=

201+ => :6 2< 1= 2?>= :?>:

2018 =6 :> 26 11 2?>@ :?>@

2019 =1 :: 21 1: 2?1; :?1>

IST *ai#ures ! "#ass

"#asso$ , "ur#-%&s Pus'-%&s 1(-mi)un Tota#*ai#ures

.

*ai#ures

2016 9>96

9>2 6< >=1 6;

9

92: =@ 161


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PRT !cores / 4ailures

P)T *ai#ures ! "#ass

"#asso$

,"ur#-%&s

Pus'-%&s

1(-mi)un

Tota#*ai#ure

s

.*ai#ure

s

2016 9;=9 2 1 >1 1> 2(96

201+ 99>1 96 > 1<


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*hats the dierenceet7een training and

7or+ing out

-

*or+ing out is ust exercise- Training is exercise 7ith a purpose


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Fo7 uch exercise is

needed to reduce theris+ o$ disease-

>; in/day G 96H reduction- 6; in/day G >;H reduction- This eIuates to J =;;0@;; +cal 'er7ee+

However, to improve ftness you need toexpend at least 2,000 kcal per week…


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9 or 1 days a 7ee+

AND

4lexiility exercises at least > or 1 days a 7ee+

AC!M/AFA uidelines


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Strengt' Training


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• 8ertical Push/Pull

• ForiKontal Push/Pull

• !Iuat

• Fi' hinge

•Core

4undaental Mo#eents


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Basic !trength Training

TrainingStatus

Training T!&e

Training*re/uenc!sessions &er

ee

Beginner

• Core Exercises• Mostly Machines• %inear

Progression

>01

,nterediate

• Mostly CoreExercises

• ,ncrease ,ntensity• ,ntroduce Po7er

Exercises

106

• Mostly Core• Po7er Exercises


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Training oa#

5oa

.

1)M

oa#)e&s

oa#Sets

)est

!trength L =< 2 >02 >0< in

Po7er 3!ingle0Eort5 =;0@; 90> 10< >0< in

Po7er 3Multi'le0Eort5

:0< in

Fy'ertro'hy 2:0=< 209> 1021; & @;

sec

Muscular Endurance 2: L 9> >01 1; sec


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ation is 7xtreme#! 7xercise S&ort S


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vs vs

209> re's10< sets

2 re's>02 sets

!ingle Eort? 90> re'sMulti'le Eort? 10< re's

10< sets


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ance )unners vs S&rint


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&tion 1

Mon Tue ;e T'ur *ri Sat Sun

"''erBody

%o7erBody

"''erBody

%o7erBody

&tion 2 ;ee 1< 3< =


"''erBody

%o7erBody

"''erBody

&tion 3


Total

Body

Total

Body



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7nuranceTraining


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Ty'es o$ Aeroic Training

• !teady 'aced training

• Te'o

• ,nter#al training

• Re'etition

• 4artle+


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Tale 9=.6 Ty'es o$ Aeroic Training

Training T!&e Intensit! uration *re/uenc!

)ecover!;or to )est

)atio

%ong !lo7 Distance3%!D5 :;0=;H MFR

∼ 1; 0 9>;

in 90> 0

Pace / Te'o =;0@;H MFR ∼ >; 0 1; in 90> 0

,nter#al N @;H MFR 1 0 < in 90> 9?9

Re'etition 9;;H MFR 1; 0 @; sec 9 9?<

4artle+ :;0@;H MFR ∼ >; 0 2; in 9 0


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• %ong !lo7 Distance – Run 10< iles

– Run $or 1; inutes

• ,nter#al – )-44! linear

acceleration drills

– !uicides – 6;; / =;;

!'rints

• Re'etitions – 6;0yd !'rints

– 9;; / >;; !'rints

– 1;;0yd !huttle

• 4artle+ – ,ndian Runs

– !'rint straight0a7ays / 7al+ turns

!a'le Aeroic Exercises


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• Ste& 1: !utract 1; seconds $ro last PRTtie G Desired Run Tie

• Ste& 2: @; Desired Run Tie G ReIuired

MPF

• Ste& 3: Run 9.?;; :.< 'h99?1; :.= 'h

99?;; =.> 'h

9;?1; =.< 'h

9;?;; @.; 'h

@?1; @.< 'h

@?;; 9;.; 'h

Pace / Te'o Training


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%ong !lo7 Distance 3%!D5 %!D Pace Te'o

P'ase 2

%!D Pace

Te'o !'eed

P'ase 1 P'ase 3

2-3>Mont's ut

1(-2 mont'sut

4-6 eesut

Basic Endurance Training


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P'ase 1 2-3> Mont's ut


1 ile 1 ile 1 ile 2 ile

P'ase 2 1(-2 Mont's ut


1 ile Te'o Te'o 2 ile

P'ase 3 4-6 ;ees ut


!'eed Te'o !'eed 2 ile

Basic Endurance Training


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!trength Training $orRunners

− Bulgarian !'lit!Iuats

− olet !Iuats

− !ti %eg Deadli$ts

− %oaded Carries

− *al+ing %unges

− Settleell !7ings− u'ing Ro'e

NOTE: In order to prevent some o thecommon problems with

run gait, additionalocus should be ontraining the core


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Putting It A##Toget'er


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P'ase 1 2-3> Mont's ut


%!D"B

!trength%!D

%o7erBody

!trength%!D

"B!trength

%!D

P'ase 2 1(-2 Mont's ut


%!D"B

!trengthPace /

Te'o

%o7erBody

!trength

Pace / Te'o

"B!trength %!D

P'ase 3 4-6 ;ees ut


!'eed"B

!trengthPace /

Te'o

%o7erBody

!trength

!'eed"B

!trength %!D

Coined PT Plan


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PRT/P4T Training Resources


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Stretc'ing


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*hen to !tretch

• A$ter Exercise

•

As a se'arate session – Proceeded y a thorough 7ar0u'


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*hen )-T to !tretch

• Motion is liited y oint structure

• !har' 'ain 7hen stretching

• Recent inury

• ,n$ection / Acute inUaation in oint

or surrounding tissue

• %ocal heatoa

AC!M 4l iilit


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AC!M 4lexiility

uidelines

• *re/uenc!: L 1 days 'er 7ee+

• Intensit!: Mild disco$ort

• uration: 9;01; seconds 'erstretch

• )e&etitions: 10< 'er stretch

• T!&e: !tatic


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MEATs To' 9; !tretches


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ietar! Strategies

C l i , C l i


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• Running G @;09 oK.5 G 96; Scal

•

!all 4rench 4ries 3>.< oK.5 G >19 Scal• !lice Cheese PiKKa 39;: g5 G >:> Scal

• !nic+ers Candy Bar 312 Scal

You cannot out PT a baddiet!!!

Calories ,n #s. Calories

-ut


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• ain 106 seconds on run $or e#ery 'ound lost

• %ose 106 seconds on run $or e#ery 'oundgained

Eect o$ *eight on

Run Per$orance


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,-M DietaryRecoendations

• 6


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)e7 AMDRRecoendations

• 6;H CF-

• 1;H PR-

• 1;H 4AT – 9/1 saturated – 9/1 'olyunsaturated

– 9/1 onounsaturated

! "ntonio #20$%&, 'trength and (onditioning ournal


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lyceic ,ndex

• Classifes a $ood y ho7 high and $orho7 long it raises lood glucose

•A lo7 glyceic index CF- eal haseen sho7n to elicit a greater rate o$ $atoxidation during exercise as co'ared toa high glyceic index eal

)u et al! #200*&! +ritish ournal o 'portsedicine!


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,nsulin

• !trong inhiitor o$ li'olysis either e$ore orduring exercise

• During endurance exerciseQ 7hen the need$or $at is highQ insulin le#els are ty'icallylo7er

• A#oid high glyceic index $oods > hours're0 and 'ost07or+out

– )ationa#e: less insulin to i'air $at etaolis


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