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PE 301 Principles of Personal Conditioning

CDR D. D. MEAT Peterson


Education / Certifications

Work Experience

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

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?

Which is better for fat loss:


High-intensity/short duration
or low-intensity/long
duration?
- Depends on:

Time available
Personal preference
Injury status

What is the best way to


lose belly fat?

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

Is running counterproductive
to strength training?

Is running counterproductive
to strength training?
- Depends on:
Frequency
Duration

Excessive aerobic training can impact


strength, size, and power gains

Will lifting weights result in


bulky muscles?

Will lifting weights result in


bulky muscles?
-

No

- Hypertrophy depends on 3 factors:

Genetics
Gender
Training Intensity

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 (doesnt matter)

What causes post-exercise


muscle soreness?

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

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?

Which is healthier: Butter


or margarine?
- Butter

If you cannot pronounce an ingredient


then it probably isnt good for you

Are saturated fats bad?

Are saturated fats bad?


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

Questions?