Training Sgt's Course Part 4

Conditioning Principles There are five conditioning principles inherent to developing an effective conditioning program. Specificity Specificity refers to the exercise, the muscles involved, and the training program. It must be relevant to the demands of the event for which the Marine is being trained. Energy systems and movement patters should also be considered. Overload Increasing the resistance to movement or the frequency or duration of activity to levels above those normally experienced is overload. To progress, your body must be pushed to the next level. For example, increasing the number of pull-ups over time overloads the muscles and causes them to progress. Progression Progression permits the body’s conditioning to advance. This process requires increasing the repetition, sets, frequency, weight of lifted objects, and so forth to cause the body’s muscles to engage at a more intense level. To achieve progression successfully, never increase more than one element at a time and never by more than 10 percent. Individuality Because everyone is different, each person’s response to exercise will vary. PT coordinators must pay special attention to each participant’s muscle fiber type, flexibility/biomechanics age, gender, fitness level, and injuries or illness to provide individualized assistance and support when the conditioning program or workout is conducted. Recovery The process of recuperation after physical conditioning is essential to decreasing injuries. Recovery included the time and environment needed for the body to adapt to the demands that have been placed upon it. Rest, hydration, nutrition, and active rest are essential to building a strong Marine. Active rest requires continued workouts, but it changes the pattern of normal training to avoid plateaus so the body will continue to make gains. Active rest is also a common and effective way to combat overuse injuries. Light exercises such as swimming or cycling stimulate the recovery process without imposing undue stress on the injured body part. Functional Fitness Background Functional fitness is a new approach to physical training. Once implemented, major changes should occur in the way Marines view exercise and how units build training programs. Functional fitness: • Is based on the functions of combat operations • Must be balanced to develop power, strength, flexibility, speed, endurance, agility, and coordination • Must be intense and have variety • Must be scalable and progressive • Must have an educational aspect • Should impose a "combat-like" form of stress on the body Functional Training Functional training is a system of conditioning activities designed to enhance performance in life, combat, sport, and activity. Functional training is: • Dynamic • Multi-planar • Multi-directional • Rotational • Specific to the sport or activity Functional strength relates to movements applicable to combat and other activities of daily living. Developing strength, flexibility, and agility will lead to a more combat-ready Marine. • TRAIN with a purpose. • TRAIN with intent. • TRAIN for the mission. Traditional training is mainly focused on running, standard weight-lifting, and basketball. Combat fitness training should focus on preparing energy systems and providing the functional training relied upon in combat. The four pillars of human movement that are inherent when training are: • Locomotion - The ability to move in any direction • Rotation - Rotational movement • Change in center of gravity - When center of mass gets higher or lower • Push/Pull - The ability to push an object away or pull it closer to the body A Balanced Workout A balanced workout is vital when training to be a tactical athlete. A Marine's fitness routine should include: dynamic warm-ups, balance and coordination exercises, core strengthening, speed and agility drills, power drills, and flexibility training. Dynamic warm-ups include integrated flexibility and joint stabilization exercises. Their primary purpose is to prepare the body and mind for more strenuous activity. The benefits include: • Elevated tissue temperature • Increased range of motion • Elongated connective tissue • Reduction in muscular tension • Increased coordination • Development of body awareness • Improved posture • Prevention of injuries A Balanced Workout – Balance and Coordination Balance is the ability to maintain a desired posture while static or moving. • Critical for performing activities with ease and minimal injury Barriers to good balance include: • Lack of endurance • Lack or strength • Lack of concentration • Sustaining an injury or illness Coordination is the smooth and accurate movement of body parts. • The ability to use the senses (sight and hearing), along with body parts, to perform motor tasks • Trains the nervous system to react and then move the feet as fast as possible • The ability to react to a stimulus very quickly Balance and coordination are developed through the continued application of various exercises. A Balance Workout – Core and Functional Strength The core supports the spine and all movement of the body including the trunk. It must be strengthened and maintained to perform combat tasks with the least potential for injury. Movements take place along three planes: • Sagittal - Forward and backward movements (sit-ups, bicep curls) • Frontal - Side-to-side movements (side bends, lateral raises) • Transverse - Rotational movements (medicine ball overhead-to-floor diagonals) A Balance Workout – Speed & Agility Speed and agility training is used to enhance a Marine's maneuverability and conditioning in a combat situation. • Allows rapid change of direction without the loss of speed, balance, or body control • Duplicates the physical needs of a Marine in a combat situation A Balance Workout – Power Power is the time or rate at which work is done or energy is transferred. • It is the ability of the neuromuscular system to act with force. • Training for power exercises include: - Clean and jerk - Snatch - Dead lift - Kettle bell jerk - Ammo can press - Tire flip - Sandbag squat A Balance Workout – Flexibility Flexibility training assists in balancing muscle groups that may be overused during exercise or physical activity or as a result of bad posture. Each stretch is held for 20-30 seconds in the furthest comfortable position (without pain). The benefits include: • Reduced muscle soreness • Reduced risk of injury • Greater range of motion for joints • Improved muscular balance and posture Implementing an Effective Workout When implementing a workout, verify the commander's goal and the method(s) that will be used to achieve this goal. Verify expectations and instructions on the following: • Time - Time of formation, time per session • Location - Terrain, inclement weather plan • Execution - Equipment needed, breakdown (squads, teams, ability groups) • Gear - Uniform, shoes, boots, reflective belt • Safety - Terrain, hydration, potential injuries Injury Prevention Risk Factors Injury prevention is a critical element of physical conditioning. Recognizing how to avoid injury and what to do if an injury occurs will greatly impact the amount of time needed to recover. Risk factors of physical conditioning include: • Increasing the volume of training too quickly • Low levels of physical fitness • History of previous injury • High volume training • Smoking • Poor flexibility • Gear (shoes, orthotics) Common Injuries Physical training and vigorous operational activities are the most common causes of injuries requiring patient care and limited duty. To reduce injuries: • Physical training should progress gradually. • Reduce the amount of running. • Implement functional exercises. • Replace running shoes every 3 months or 300 miles. • Stop smoking. • Use heat and ice on injuries. • Utilize braces (knee or ankle), if needed. • Seek medical attention. Common athletic injuries are categorized as chronic or acute. • Chronic - Lasts over a period of time • Acute - Rapid onset and last over a short period of time Injury warning signs include: • Pain • Tenderness • Swelling • Reduced range of motion • Numbness • Tingling • Injury site is red in color and warm to the touch Treat an injury utilizing PRICE - Protect, Rest, Ice, Compression, and Elevation. Overtraining and Detraining Progress slowly and gradually, adding variety to workouts to avoid overtraining. General fatigue is good, pain is not; pain is a sign that something is wrong. Signs and symptoms of overtraining: • Fatigue • Anemia • Sleep disturbances • Lack of motivation • Increased resting heart rate • Muscle spasms • Change in mood • Amenorrhea (loss of menstrual cycle) • Overuse injuries (stress fracture, tendonitis, bursitis, shin splints) Overtraining and Detraining Detraining is a cessation in training or when training is substantially reduced in frequency, volume, or intensity. • "Use it or lose it." • Combat readiness may be negatively impacted. The rate at which Marines lose a fitness level depends on: • How conditioned they are • How long they have been exercising • How long since they stopped exercising Heat Injuries Heat injuries may occur during physical training or in any hot weather operation or activity where an individual is not properly hydrated and/or acclimatized while exposed to extreme heat. Heat injuries are divided into three categories: Heat Cramps Signs and Symptoms Muscle cramps of the legs, arms, and /or stomach and excessive sweating. First Aid 1. Move individual to a cool shady area or improvise shade, loosen clothing. 2. Monitor the individual, and give water as tolerated; they should slowly drink at least one full canteen. Heat Exhaustion Signs and Symptoms Heavy sweating with pale, moist, cool skin; headache; weakness; dizziness; loss of appetite; heat cramps; nausea (with or without vomiting); chills (gooseflesh); rapid breathing; change in mental status; confusion; and tingling of the arms and/or feet. Core temperature is 104 degrees or less. First Aid 1. Move individual to a cool shady area or improvise shade, loosen clothing. 2. Monitor the individual, and give water as tolerated; they should slowly drink at least one full canteen. 3. Spray or pour water on individual, and fan to cause a cooling effect. 4. Urgent medical evaluation is indicated, especially if there are mental status changes. 5. If you have ice packs, use them. Put them in armpits and around the neck. Heat Stroke Signs and Symptoms The individual stops sweating (hot, dry skin). They first may experience headache, dizziness, nausea, fast pulse, respiration, seizures, and mental confusion. They may collapse and suddenly become unconscious. Core temperature is greater than 104 degrees, typically around 108 (although it may be as low as 102). This is a serious medical emergency. First Aid 1. |Heat stroke is a life-threatening medical emergency. Move the individual to a cool shady area or improvise shade; loosen or remove clothing 2. Start cooling the individual immediately. Spray or pure water on individual, and fan them. 3. Elevate legs. If you have ice packs, use them. Put them in armpits and around the neck. 4. If conscious, individual should slowly drink at least 1 cup (8 oz.) of cool water every 20 minutes. Do not force water if abdominal discomfort occurs. 5. Seek medical aid immediately. Continue cooling while awaiting transport, and continue first aid while en route. Heat Injury Prevention Hydration and acclimatization to heat and humidity levels are important in the prevention of heat injuries. • Dehydration can occur in any weather condition. • Mental and physical activity is affected. • Thirst is an indicator; however, if you are thirsty, you are already dehydrated. • Urine should be pale, yellow, and odorless. • Drink 8-10 glasses of cold water each day. Heat acclimatization should take place over several days and is dependent on: • Environmental conditions during each exercise session • The duration of heat exposure • The rate of internal heat production from the intensity of exercise performed Cold Weather Injuries Cold injuries are just as debilitating as heat injuries. If a cold injury is suspected, get out of the cold as quickly as possible. Mild Frost Bite Signs and Symptoms Change of skin color from red to white. The skin will feel waxy, numbness will occur. First Aid Warm the affected are using body heat. Do not massage. Frost Bite Signs and Symptoms Skin will appear mottled and blotchy; it will turn yellow and progress to a grayish-blue color First Aid Seek medical attention immediately. Do not Massage. Mild Hypothermia Signs and Symptoms Begins with uncontrolled shivering and numbness. It can also include slurred speech, loss of coordination, and fatigue First Aid Keep the victim warm and dry. Remove wet clothing. Warm the victim’s core before the extremities to keep the blood circulating to the organs. Hypothermia Signs and Symptoms Victim will experience drowsiness and suffer an inability to perform simple tasks. Pulse and breathing will slow; a glassy start will set in as eyesight begins to fail; and the victim will move to a state of unconsciousness. First Aid Keep warm and dry, and remove wet clothing. Place in a head-down position, and move gently to a medical facility Trench Foot Signs and Symptoms Causes by exposure to wet conditions for an extended period of time. Symptoms include: tingling, itching, pain, swelling, cold and blotchy skin, numbness, and a prickly or heavy feeling in the foot First Aid Air-dry elevate feet. Replace wet shoes and socks for dry ones, and clean feet thoroughly. Do not wear socks when sleeping or resting. Treat the affected part of the food by applying a warm pack or by soaking feet in warm pack or by soaking feet in warm water 102 degrees to 110 degrees F)\ for about five minutes. Seek medical attention, if needed. Cold Weather Injury Prevention Cold weather injuries can be decreased by: • Dressing in layers - Polypropylene or fleece material with a waterproof and breathable outer layer • Staying dry - Especially feet • Wearing appropriate gear • Drinking plenty of fluids • Paying attention to the wind chill