EWS pre-requisite course Flashcards
importance of physical fitness to the Marine Corp
ability to perform the tasks individually and as a unit.
-ability to perform tests
-compliance with body composition standards
-managing fatigue
-maintaining good health
-lifestyle decisions taht support health/physical ability to perform work
-self confidence
-strong copign
-decision makign skills
-perserverence in persuit of orgazational mission accomplishmetn
3 main topics of marine’s level of human performance
physical fitness
nutrition
injury prevention
4 major components of physical fitness training
endurance
mobility
strength
flexibility
endurance
body’s ability to accomplish the same task in a repetitive fashion.
what does endurance depend on
the body’s ability to take in and utilize oxygen
mobility
ability to move the body in space with the precision necessary to negotiate an obstacle
what is mobility training designed to do
increase the service member’s speed, balance, jumping, and ability to change directions
purpose of strength training
increase the servie member’s ability to generate force and power
thus
lowering the relative work required to complete a missino
difference between muscle strength, endurance, and power
strength: maximum force created by a muscle
endruance: ability of a muscle to create a force repetitively & sustain it
power: ability to create force quickly across distance
what are most weight training regimens based on
many weight training regimens are based on one repitition maximum (1 RM)
1 RM
one repetition maximum
- the most weight a service member can lift at once
how much should novice individuals lift
novice individuals shoudl begin with 60-70% of their 1 RM for 8-12 sets and 2-3 sets
how much weight should you lift to increse one’s strwenth
lift 80-85% of RM (1 repitition maximum)
periodization
a phased training program using a varieety of sets, repititions, weights, and exercises
1 of 3 things must happen in order for maximum stren gth to increase
- the load must increase
- repitions must increase
- rest periods must be lengthened
weight training if your goal ist o increase power
light power used with fast repetitions
(up to 60% 1 RPM for lower boxy and 30-60% RPM for upper body)`
weight training if your goal is for maximum one-time strength
need longer rest time between sets. 2-3minutes possibly up to 5
weight training if your goals is to increase endurance (e.g. lift more boxes)
rest periods should be lest than 1 minute
ballistic exercises
extremely fast explosive movements an
purpose of flexibility
maintain/achieve optimal muscle length-tension relationships across joints taht enable a service member to perform tasks with less injury or undue difficulty
static stretch
motionless stretchs held 15-30 seconds. hold until end
- if done before exercise, there may be a decrease in performance
7 foundational movemetns
push
pull
squat
hinge
lunge
plank
rotation
reason why warming up to exercise is important
elevated core body temp lowers teh tissue viscosity of muscles/tendons/ligaments. that allowes for an increase range iof motion which prevents injurys and improves mechanics
agility
ability to decelerate and change directions and accelerate again while being balanced and under control
importance of good nutrition
adequate energy stores, enhance recovery
stimulate muscle protein synthesis
maximize glycogen repletion
minimize/rpootect against trainign injuries
calorie
basic unit of energy
3 major contributors to total caloric needs
basal metabolic rate
physical activity
energy for digesting food
energy required to maintain basic life functions
basal metabolic rate
good pre-workout foods
bananas
oats
greek yogurt
avocados
almonds/walnuts
body breakdown and buildup
catabolic and anabolic
