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Physical Mission

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 Dept. Executive
Officer
United States Naval Academy

PRT Max/Min Scores


Maximums Minimums
Male Fema Male Fema
le
le
Curl-Ups
101
101
65
65
Push-Ups 101
85
45
20
1.5-mi.
8:15 9:35 10:30 12:40
Run

IST Scores / Failures


Average IST Scores by Class
Curl-Ups

Push-Ups

1.0-mi Run

Class
of

Male

Female

Male

Female

Male

Female

2016

85

74

69

39

6:29

7:28

2017

82

74

65

38

6:28

7:27

2018

84

72

64

33

6:29

7:29

2019

83

77

63

37

6:30

7:32

IST Failures by Class


N

CurlUps

PushUps

1.5-mi
Run

Total
Failures

%
Failure
s

2016

121
4

126

45

283

454

37.3

2017

120
1

167

89

343

599

49.8

2018

117

Class
of

PRT Scores / Failures


Average PRT Scores by Class
Curl-Ups

Push-Ups

1.5-mi Run

Class
of

Male

Femal
e

Male

Femal
e

Male

Femal
e

2016

94

89

86

61

9:29

11:28

2017

93

86

81

55

9:30

11:28

2018

94

89

80

54

9:30

11:30

PushUps

PRT Failures by Class

Total
%
1.5-mi
Failure Failure
Run
s
s

Class
of

CurlUps

2016

1081

23

32

2.96

2017

1123

14

35

51

4.54

2018

1168

11

33

45

3.85

Whats the difference


between training and
working out?
- Working out is just exercise
- Training is exercise with a
purpose

How much exercise is


needed 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

ACSM/AHA Guidelines
150 minutes of moderately intense cardio per
week
OR
75 minutes of vigorous cardio per week
AND
Resistance training at least 2 or 3 days a week
AND
Flexibility exercises at least 2 or 3 days a week

Strength Training

Fundamental Movements
Vertical Push/Pull
Horizontal Push/Pull
Squat
Hip hinge
Core

Basic Strength Training


Training
Status

Beginner

Intermediate

Training Type

Training
Frequency
(sessions per
week)

Core Exercises
Mostly Machines
Linear
Progression

2-3

Mostly Core
Exercises
Increase Intensity
Introduce Power
Exercises

3-4

Mostly Core
Power Exercises

Basic Strength Training


Load
Training Goal

(%
1RM)

Goal
Reps

Goal
Sets

Rest

Strength

85

2-6

2-5 min

Power (Single-Effort)

80-90

1-2

3-5

2-5 min

Power (MultipleEffort)

75-85

3-5

3-5

2-5 min

Hypertrophy

67-85

6-12

3-6

30 90
sec

Muscular Endurance

67

12

2-3

30 sec

tation is Extremely Exercise (Sport) Sp

vs

6-12 reps
3-5 sets

vs

6 reps
2-6 sets

Single Effort: 1-2 reps


Multiple Effort: 3-5 reps
3-5 sets

tance Runners vs Sprinte

Basic Strength Training


Option 1
Mon

Tue

Upper
Body

Lower
Body

Wed

Thur

Fri

Upper
Body

Lower
Body

Thur

Fri

Sat

Sun

Sat

Sun

Sat

Sun

Option 2 (Week 1, 3, 5)
Mon

Tue

Upper
Body

Wed
Lower
Body

Upper
Body

Option 3
Mon
Total
Body

Tue

Wed

Thur
Total
Body

Fri

Endurance
Training

Types of Aerobic Training


Steady paced training
Tempo
Interval training
Repetition
Fartlek

Table
18.4Training
Types of
Aerobic
Training Type

Intensity

Duration

Freque
ncy

Recovery
(Work to Rest
Ratio)

Long Slow Distance


(LSD)

70-80% MHR

30 - 120
min

1-2

Pace / Tempo

80-90% MHR

20 - 30 min

1-2

Interval

> 90% MHR

3 - 5 min

1-2

1:1

Repetition

100% MHR

30 - 90 sec

1:5

Fartlek

70-90% MHR

20 - 60 min

Sample Aerobic Exercises


Long Slow Distance
Run 3-5 miles
Run for 30 minutes

Interval
NOFFS linear
acceleration drills
Suicides
400 m / 800 m
Sprints

Repetitions
40-yd Sprints
100 m / 200 m
Sprints
300-yd Shuttle

Fartlek
Indian Runs
Sprint straightaways / walk turns

Pace / Tempo Training


Step 1: Subtract 30 seconds from last PRT
time = Desired Run Time
Step 2: 90 Desired Run Time = Required
MPH
Step 3: Run 1.5-miles at Required MPH
Walk as required
Only distance ran counts toward 1.5-mile

Desired Run
Time

Required MPH

13:30

6.7 mph

13:00

6.9 mph

12:30

7.2 mph

Step 4: When able to run complete distance,


12:00
Increase incline to 0.5%

7.5 mph

11:30

7.8 mph

Step 5: When able to run complete distance, 11:00


10:30
Increase incline to 1.0%

8.2 mph

10:00

9.0 mph

Step 6: Subtract 30 seconds and repeat

8.5 mph

9:30
9:00

9.5 mph
22

10.0 mph

Basic Endurance Training


Phase 1
Long Slow Distance (LSD)
2-3+
Months Out

Phase 2

Phase 3

LSD + Pace Tempo

LSD + Pace
Tempo +
Speed

1.5-2 months
Out

4-6 weeks
Out

Basic Endurance Training


Phase 1 (2-3+ Months Out)
Mon

Tue

3 mile

Wed

Thur

3 mile

Fri

Sat

3 mile

Sun
6 mile

Phase 2 (1.5-2 Months Out)


Mon

Tue

3 mile

Wed

Thur

Tempo

Fri

Sat

Tempo

Sun
6 mile

Phase 3 (4-6 Weeks Out)


Mon
Speed

Tue

Wed
Tempo

Thur

Fri
Speed

Sat

Sun
6 mile

Strength Training for


Runners
Bulgarian Split
Squats
Goblet Squats
Stiff Leg Deadlifts
Loaded Carries
Walking Lunges
Kettlebell Swings
Jumping Rope

NOTE: In order to
prevent some of the
common problems with
run gait, additional
focus should be on
training the core

Putting It All
Together

Combined PT Plan
Phase 1 (2-3+ Months Out)
Mon

Tue

LSD

UB
Strength

Wed

Thur

Fri

Sat

Sun

LSD

Lower
Body
Strength

LSD

UB
Strength

LSD

Sat

Sun

UB
Strength

LSD

Phase 2 (1.5-2 Months Out)


Mon

Tue

LSD

UB
Strength

Wed

Thur

Fri

Pace /
Tempo

Lower
Body
Strength

Pace /
Tempo

Wed

Thur

Fri

Sat

Sun

Pace /
Tempo

Lower
Body
Strength

Speed

UB
Strength

LSD

Phase 3 (4-6 Weeks Out)


Mon

Tue

Speed

UB
Strength

PRT/PFT Training Resources

Stretching

When to Stretch
After Exercise
As a separate session
Proceeded by a thorough warm-up

When NOT to Stretch


Motion is limited by joint structure
Sharp pain when stretching
Recent injury
Infection / Acute inflammation in joint
or surrounding tissue
Local hematoma

ACSM Flexibility
Guidelines
Frequency: 3 days per week
Intensity: Mild discomfort
Duration: 10-30 seconds per
stretch
Repetitions: 3-5 per stretch
Type: Static

MEATs Top 10 Stretches

Dietary Strategies

Calories In vs. Calories


Out

Running = 90-155 Kcal / mile


Coke (12 oz.) = 140 Kcal
Small French Fries (2.5 oz.) = 231 Kcal
Slice Cheese Pizza (107 g) = 272 Kcal
Snickers Candy Bar (50 g) = 236 Kcal

You cannot out PT a bad


diet!!!

Effect of Weight on
Run Performance
Gain 3-4 seconds on run for every pound lost
Lose 3-4 seconds on run for every pound
gained

IOM Dietary
Recommendations
45-65% CHO
10-35% PRO
20-35% FAT
1/3 saturated
1/3 polyunsaturated
1/3 monounsaturated

New AMDR
Recommendations?
40% CHO
30% PRO
30% FAT
1/3 saturated
1/3 polyunsaturated
1/3 monounsaturated

J. Antonio (2014), Strength and Conditioning Journal

Glycemic Index
Classifies a food by how high and for
how long it raises blood glucose
A low glycemic index CHO meal has
been shown to elicit a greater rate of fat
oxidation during exercise as compared to
a high glycemic index meal
Wu et al. (2003). British Journal of Sports
Medicine.

Insulin
Strong inhibitor of lipolysis either before or
during exercise
During endurance exercise, when the need
for fat is high, insulin levels are typically
lower
Avoid high glycemic index foods 2 hours
pre- and post-workout
Rationale: less insulin to impair fat metabolism

Questions?