PE 301 Principles of Personal Conditioning

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

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?

- Depends on: • Time available • Personal preference • Injury status

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

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”

What is the best way to lose belly fat?

Is running counterproductive to strength training?

- Depends on: • Frequency • Duration

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

Is running counterproductive to strength training?

Will lifting weights result in bulky muscles?

- No

- Hypertrophy depends on 3 factors: • Genetics • Gender • Training Intensity

Will lifting weights result in bulky muscles?

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?

- 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?

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?

- Butter

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

Which is healthier: Butter or margarine?

Are saturated fats bad?

- No scientific proof linking saturated fat consumption with risk of heart attack or stroke

Are saturated fats bad?

Questions?