EWS pre-requisite course Flashcards

1
Q

importance of physical fitness to the Marine Corp

A

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

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2
Q

3 main topics of marine’s level of human performance

A

physical fitness
nutrition
injury prevention

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3
Q

4 major components of physical fitness training

A

endurance
mobility
strength
flexibility

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4
Q

endurance

A

body’s ability to accomplish the same task in a repetitive fashion.

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5
Q

what does endurance depend on

A

the body’s ability to take in and utilize oxygen

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6
Q

mobility

A

ability to move the body in space with the precision necessary to negotiate an obstacle

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7
Q

what is mobility training designed to do

A

increase the service member’s speed, balance, jumping, and ability to change directions

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8
Q

purpose of strength training

A

increase the servie member’s ability to generate force and power
thus
lowering the relative work required to complete a missino

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9
Q

difference between muscle strength, endurance, and power

A

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

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10
Q

what are most weight training regimens based on

A

many weight training regimens are based on one repitition maximum (1 RM)

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11
Q

1 RM

A

one repetition maximum
- the most weight a service member can lift at once

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12
Q

how much should novice individuals lift

A

novice individuals shoudl begin with 60-70% of their 1 RM for 8-12 sets and 2-3 sets

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13
Q

how much weight should you lift to increse one’s strwenth

A

lift 80-85% of RM (1 repitition maximum)

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14
Q

periodization

A

a phased training program using a varieety of sets, repititions, weights, and exercises

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15
Q

1 of 3 things must happen in order for maximum stren gth to increase

A
  • the load must increase
  • repitions must increase
  • rest periods must be lengthened
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16
Q

weight training if your goal ist o increase power

A

light power used with fast repetitions
(up to 60% 1 RPM for lower boxy and 30-60% RPM for upper body)`

17
Q

weight training if your goal is for maximum one-time strength

A

need longer rest time between sets. 2-3minutes possibly up to 5

18
Q

weight training if your goals is to increase endurance (e.g. lift more boxes)

A

rest periods should be lest than 1 minute

19
Q

ballistic exercises

A

extremely fast explosive movements an

20
Q

purpose of flexibility

A

maintain/achieve optimal muscle length-tension relationships across joints taht enable a service member to perform tasks with less injury or undue difficulty

21
Q

static stretch

A

motionless stretchs held 15-30 seconds. hold until end
- if done before exercise, there may be a decrease in performance

22
Q

7 foundational movemetns

A

push
pull
squat
hinge
lunge
plank
rotation

23
Q

reason why warming up to exercise is important

A

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

24
Q

agility

A

ability to decelerate and change directions and accelerate again while being balanced and under control

25
importance of good nutrition
adequate energy stores, enhance recovery stimulate muscle protein synthesis maximize glycogen repletion minimize/rpootect against trainign injuries
26
calorie
basic unit of energy
27
3 major contributors to total caloric needs
basal metabolic rate physical activity energy for digesting food
28
energy required to maintain basic life functions
basal metabolic rate
29
good pre-workout foods
bananas oats greek yogurt avocados almonds/walnuts
30
body breakdown and buildup
catabolic and anabolic