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Tuesday, March 3, 2020

Strength Training Programming Recommendations w/ Sample Plans

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PEF 1990 Physical Activity and Healthy Living

Home
Course Introduction
Getting Started
Fitness Pre-Test
Chapter 1: Valuing Wellness
Chapter 2: God's Purpose and Your Life's Mission
Chapter 3: Examining Body Image and Eating Disorders
I Am Obsessed with My Appearance
Thinking about Eating Disorders
Chapter 4: Weight Control
Chapter 5: Cardiorespiratory Assessment and Training
Chapter 5 - Part 2
Couch to 5K Running Program
Chapter 6: Muscular Strength Assessment and Training
Chapter 6 - Part 2
How to Use the Nautilus Inspiration Chest Press
How to Use the Nautilus Inspiration Leg Press
How to Use the Star Trac Seated Leg Press
Chapter 7: Flexibility Assessment and Training
How to Perform the Sit and Reach Test
Chapter 8: Nutritional Health and Wellness
Fad Diets and Supplements
Chapter 9: Emotional Health and Wellness
Chapter 10: Sleep Habits and Wellness
Sleep is Your Superpower Video
Chapter 11: Personal Relationships and Wellness
Chapter 12: Offering Your Life as a Living Sacrifice

PEF 1990 Physical Activity and the Christian Life

Home
Course Syllabus
Course Schedule (Spring 2019)
Basic Exercise Physiology
Fitness Testing and Assessment
Endurance Training
Strength Training
Nautilus Equipment Adjustment Procedures
Training for Mobility
Exercise Programming
Basic Nutrition
FAD Diets and Supplements
Determining Caloric Needs
Developing a Sample Meal Plan Worksheet
Weight Management
Body Composition Lab
Body Composition Lab Worksheet
Body Composition Lab Handout
Stress Management
Putting It All Together

PEF 1990 Physical Activity and the Christian Life Class Videos

Home
How Mobile Phones are Destroying Relationships
Job Interview with a Millennial
Usain Bolt 100m New World Record
105-year-old Breaks 100-m Dash Record
Phoebe Running Style
300-yd Shuttle
What Makes Muscles Grow?
The Fuzz Speech
Stretching: Is it Good or Bad?
Impact of Muscle Mass on ROM
McGill Big 3
Muscle Activation Exercises Prior to Training
PNF Hold-Relax Stretch
PNF Contract-Relax Stretch
PNF Hold-Relax with Agonist Contraction Stretch
How to Make Stress Your Friend
Paul Rugg: People Ask Me How I Relax
Power Foods for the Brain
What 200 Kcal Looks Like
Mindless Eating
How to Stop Mindless Eating
DEXA Scan Results from Bringing Sexy Back
Pastor Ken MRT
Obesity Prevalence USA 1985-2016
Body Mass Index: Use and Misuse
How to Measure Your Waist Circumference
Waist-to-Hip Ratio
How to Find Your Waist to Hip Ratio
The Truth About Ketogenic Diets
Jillian Michaels Slams the Keto Diet
Hoist MotionCage Sample Circuit Workout 1
Hoist MotionCage Sample Circuit Workout 5
Everything I Knew About Weight Loss Was Wrong
Loaded Carries are Simple, Efficient, and They Work Your Whole Body
The Right Way to Test Your 1RM Max
Get Bigger and Stronger Faster With Cluster Sets
Why Jillian Michaels Doesn't Like CrossFit
Top 13 Functional Training Exercises You Should Use in Your Workouts
Vertical Diet Overview
Types of Muscle Tissue
The Best Science-Based Diet for Fat Loss
This Is Why Eating Healthy Is Hard (Time Travel Dietician)
The Scientific Landscape of Healthy Eating (Dr. Mike Israetel)
Should You Stop Fasting? (What Research Says)
Anti Flexion Back Extension Iso Hold
Single arm suitcase hold
Iso-Sit-up with Lateral Arm Extension

PEAE 1400 Weight Training

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PEAE 1400 Course Syllabus
Weight Training Study Guide
Sample Strength Training Programs
1RM Testing Protocol
Quad / Glute Exercises
Hamstring / Calf Exercises
Chest / Back Exercises
Shoulder / Trap Exercises
Bicep / Forearm / Triceps Exercises
Abdominal / Bodyweight Exercises
MuscleWiki

ESS 1350 Foundations of Exercise and Sport Science

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Course Syllabus
Career Services Brief
CU Career Services - Resume Presentation
Personalized Prevention Opportunity
Simplifying Employee Health Promotion

ESSE 3100 Strength and Conditioning

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Course Syllabus
Class Projects, In-Class Activities and Outside-of-Class Assignments
How to Become a Certified Strength and Conditioning Specialist (CSCS)
How to Prepare for the NSCA CSCS Exam
Practice NSCA CSCS Exam
Practice NSCA CSCS Exam
Practice NSCA CSCS Exam
CSCS Exam Study Videos
Comprehensive Fitness Testing Assignment
Treadmill Tempo Run Assignment
1-Week Food Log Assignment
Developing a Sample Meal Plan Activity
The Squat that Broke Ronnie Coleman's Back
Bad Squat Form Causes Disc Degeneration
Heavy Squatting Causes Low Back Pain and Sciatica
How to Squat Properly without Blowing Out a Disc
Are Deep Squats Safe?
Why People Squat Differently
Prep Hips for Squatting
Barbell VS. Hex Bar Deadlift
Futrex NIR
Tanita BIA
BodPod
9 Massage Ball Exercises
Shoulder Mobility Assessment
Bench Press Hurt Your Shoulder? Here's What You Should Do
How to Calibrate Parvo Medics Metabolic Cart
VO2max Test Set-Up and Administration
VO2max Test Data Analysis
Stretching: Is it Good or Bad?
Learning to Squat
Wenning Warm-Up
5 Secrets to Destroy Your Bench Press PR
6 Specialty Bars for Size and Strength
The Bada@# Deadlift Program
5 Specialty Bars Every S&C Coach Should Consider

ESSE 3100 PowerPoint Slides

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Endurance Training
Strength Training
Mobility Training
Plyometric Training
Training Options for Advanced Lifters
Fitness Testing
Body Composition
Exercise Programming
Periodization

ESSE 3100 Class Videos

Home
Squat Ability and Proportions
745 lb. Belt Squat
Quick Hip Assessment for Squatting
How to Squat for Your Anatomy
How to Find the Right Squat Squat
Squat Analogy
Fix Your Squat Mobility
Do You Struggle with Squat Depth?
Why Your Bench Press Sucks
Stretching: Is it Good or Bad?
The Fuzz Speach
Impact of Muscle Mass on ROM
Anterior Lunge Matrix
3-Plane Hop
Arm Swings
Common Lunge Matrix
Crossover Lunge
How to Speed Bench
Mesocycle Design for Hypertrophy
Mesocycle Progressions for Hypertrophy
The Differences Between Training for Size vs Strength
Exercise Number Considerations for Hypertrophy
How Often Should You Train
Should You Train For Strength to Get Bigger?
Time Under Tension (TUT)
How to Deload
16 Upper Body Plyometric & Power Exercises
9 Plyometric Drills from NSCA
Power Drop - Upper Body Plyometric Drill
45 Degree Sit-Up (Trunk Plyometrics)
Dr. Stuart McGill Explains Back Rounding During the Deadlift & Butt Wink
The Mechanics of Injury For Lumbar Disk Herniations and Extrusions
Science of Flywheel Training
Olympic Lifts for Sports? Yes or No?
How to Incorporate Plyometrics into Training
Chucks are NOT the MOST Optimal
Principled Thinking
Can You Fix 'Butt Wink'?
Why Squat on Plates?
Squat Stance Width & Depth?

Strength Training Videos

Home
Abdomen Exercises
Back Exercises
Bicep Exercises
Calf Exercises
Chest Exercises
Forearm Exercises
Hip and Thigh Exercises
Shoulder Exercises
Triceps Exercises
Power Exercises
Bodyweight Exercises
Core Stability and Balance Exercises
Strongman Exercises
Other Alternative Exercises
Jumps, Hops and Bounds
Box Drills and Depth Jumps
Throws, Push-Ups and Sit-Ups
Strength Training Exercise Technique Reference
How to Perform Eccentric Training (aka Negatives)
Nordic Curls
How to Squat
How to Squat with a Disk Bulge
How to Deadlift
How to Bench Press
Romanian Deadlift Vs Stiff Leg Deadlift- What's The Difference?
Barbell Hack Squats
Turkish Get-Up
Common Deadlift Errors
3 Methods of Strength Training
What Causes the Burn During Exercise?
Law of Specificity
Law of Accomodation
Law of 72 Hours
Force - Velocity Curve Explained
Use Chains to Become Stronger!!!
Lifting With Chains! (All You Need To Know)
BANDS Explained! Expert knowledge on how and why to use them
Speed Bench Done Right!
How to Squat with Bands
Cluster Sets For POWER
Rest-Pause for Strength Method Explained
Should You Use the Olympic Lifts
CrossFit Is Exercise Not Training
All The Ways I Use The BELT SQUAT Machine
5 Components to Shape Your Programming
The BEST Workout Schedule Ever!
Matt Wenning Recovery Tips for Tough Workouts
5 Recovery Methods You Should Know
Do These Things Post Workout
How Many Sets per Session
How to Bench Press (Mark Rippetoe)
How to Bench Press (Jeff Nippard)
How to Overhead Press (Mark Rippetoe)
How to Barbell Row (Mark Rippetoe)
How to Low Bar Squat (Mark Rippetoe)
How to Deadlift (Mark Rippetoe)
How to Power Clean (Mark Rippetoe)
In Depth on the Power Clean (Mark Rippetoe)
CrossFit is Exercise not Training
Which Type of Deadlift is Best
Fix Your Squat: Part 1 - Ankle Mobility
Fix Your Squat: Part 2 - Hip Mobility
Fix Your Squat: Part 3 - The Butt Wink
Fix Your Squat: Part 4 - Core Stability
Belt Squat Position and Sheer Stress on the Spine
High Bar Vs Low Bar Squat
How To Front Squat
Best ST Program Ever Created
Conjugate U Videos

MAPE 2210 Individual and Dual Sports II

Home
Course Syllabus
Block Unit/Lesson Plan
NASPE Physical Education Standards
Ohio Physical Education Standards
Unit/Lesson Plan Guidance
Sample Unit/Lesson Plan and Skill Assessment (Basketball)
Racquetball
Table Tennis
Badminton
Pickle-Ball
Ohio Learning Standards (Science)

MAPE 2900 Lifetime Physical Fitness

Home
Fitness Testing PowerPoint Slides
Body Composition PowerPoint Slides
Endurance Training PowerPoint Slides
Strength Training PowerPoint Slides
Mobility Training PowerPoint Slides
Balance and Stability PowerPoint Slides
Exercise Programming PowerPoint Slides
Basic Nutrition PowerPoint Slides
Kneeling Powerball Toss
Navy ditches sit-ups and adds rowing for new PT test
Fitness Testing [Power] Score Sheet
Vertical Jump - Vertec
Seated Power Throw
CFA Basketball Throw (video starts at 2:10)
Fitness Testing [Agility] Score Sheet
Peterson Agility Test
Fuzz Speech
Stretching: Is it Good or Bad?
Impact of Muscle Mass on ROM
PNF Hold-Relax
PNF Contract-Relax
PNF Hold-Relax with Agonist Contraction

MAPE 4950 Methods of Teaching Secondary Physical Education

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MAPE 4950 Course Syllabus (Fall 2018)
MAPE 4950 Schedule (Fall 2018)
Chapter 1: Physical Education in the Secondary School
Chapter 2: The Impact of Physical Activity on Adolescents
Chapter 5: Planning for Effective Instruction
Chapter 6: Improving Instructional Effectiveness
Chapter 7: Management and Discipline
Chapter 8: Secondary PE Teaching Styles
Chapter 9: Systematically Improving Your PE Teaching Skills
Chapter 10: Assessment, Evaluation, and Grading
Chapter 11: Students with Disabilities
Chapter 12: Safety and Liability
Chapter 14: Introductory Activities
Chapter 15: Promoting and Monitoring Lifestyle Physical Activity
Chapter 16: Physical Fitness
Chapter 17: Healthy Lifestyles: Activities for Instruction

PE421 Exercise Testing & Assessment

Home
PE421 Score Sheet
Performance Standards for Various Tests
Self Assessment and Training Recommendations
Calculate Your One-Rep Max (1RM)
1RM Bench Press Standards
1RM Bench Press Performance Standards
1RM Squat Performance Standards
1RM Deadlift Performance Standards
1RM Bench Press Testing Protocol
Cadence Push-Up (Audio File)
Cadence Push-Up (Audio File) - Version 2

PE302 Combat Conditioning (Spring 2016)

Home
Back Pain Causes and Exercises for Relief
Combat Conditioning Circuits
Combat Conditioning Class Schedule
PRT Prep Circuit
Parkour Gym Session
Sport Specific Drills
Sample Field Tests

PE301 - Personal Conditioning Class Resources (Fall 2017)

Home
Mission Fitness
PE301 Class Project
Lesson 1: Course Introduction
Lesson 2: Basic Exercise Physiology
Lesson 3: Endurance & Speed
Lesson 4: Strength & Power
Lesson 5: Warm-Up & Stretching
Lesson 6: Basic Nutrition
Lesson 7: Fitness Testing & Assessment
Lesson 8: Putting It All Together
Lesson 9: Periodization
Body Weight Strength Training Exercises
Dr. Gil Hedley's 'The Fuzz Speach'

USNA Remedial PT Resources

Home
BTT Webpage
USNA Remedial PT Program
USNA Remedial PT Program 2.0
PRT Run Prep Workout Program
Standardized PRT Warm-Up
Beginner's Guide to Pose Running
USNA CFA Conditioning Program
Run Pacing for 1.5 - 2.0 Mile Runs
Run Pacing for Longer Runs
Sit-Up Pacing for Testing
Fixing Your Sit-Ups
Sit-Up Training Plan
How to Crush Military Fitness Tests
How to Train for Timed Runs
Treadmill Training
Sample 5-Day Total Body Workout
Remedial PT Extended Workout Plan
Remedial PT Extended Workout Plan 2.0
Basic 5-Day Conditioning Program
Sample Circuit Training Workouts (No Equipment)
Dynamic Warm-Up Exercises
Dynamic Warm-Up Quick Reference Guide
No Equipment Ab Exercises

USNA Human Performance Lab

Home
HPL Website
Min/Mile to MPH Conversion Chart
Predicted VO2max for 1-5-Mile Run Times
Required Lap Times for 10:30 & 12:40 1.5-Mile Run Times
VO2max Supplement
VO2max Data for Athletes in Various Sports
Respiratory Exchange Ratio
%BF Data for Athletes in Various Sports
Aerobic and Anaerboic Field & Laboratory Tests
NSCA Measurement and Evaluation
How Does the BodPod Work?
Body Composition Measurement
How to Prepare for BodPod Testing
Skinfold Procedures and Charts
Circumference Measurement Procedures and Charts
How to perform a 7-site skinfold body fat measurement on a male
Official Navy PRT Body Composition Assessment Demonstration
Estimated %BF from Waist Circumference for Males (BODPOD)
Estimated %BF from Waist Circumference for Females (BODPOD)
Estimated %BF from Waist Circumference for Males (DEXA)
Estimated %BF from Waist Circumference for Females (DEXA)

Pre-Made Programs by Prevost

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6-Week PRT Prep
14-Week PFT Prep
500 Push-Ups
Minimum Equipment Strength Program
3-Day per Week Strength Training
3-Day per Week Strength Training w/ Work Capacity
4-Week Fat Burn
Training for Your First Pull-Up
25 Pull-Ups Plan
Endurance Training Programming
Kettlebell 5 Pillars
Escape from the Gym Workout
Natural Bodybuilding Template
Tactical Grip Training
Tactical Training Template
SEAL Screener 5.0
Ruck Training
Periodization for the Tactical Athlete
Bullet Proof Workout
Built to Endure
Escape From the Gym

Navy Special Warfare (NSW) Fitness & Nutrition Resources

Home
NSW Physical Training Guide
NSW Nutrition Guide
NSW Physical Fitness Guide
NSW Combat Side Stroke Guide
SEAL Screener 5.0
Periodization for the Tactical Athlete
Tactical Training Template
Tactical Grip Training
Bulletproof Body Plan for the Busy Warrior
Ruck Training 2.0
Built to Endure
Center for SEAL/SWCC
Offical Navy Special Warfare Website

Exercise Physiology and Training Videos

Home
Basic Exercise Physiology Video
Basics of Metabolism
Krebs (Citric Acid) Cycle
Electron Transport Chain
Oxidative Phosphorylation and Chemiosmosis
Renaissance Periodization Exercise Physiology Course Review Videos
Renaissance Periodization Personal Training Course Videos
Renaissance Periodization Exercise Tutorial
Renaissance Periodization Powerlifting Training Videos
Renaissance Periodization Nutrition Videos
Appalachian State University Exercise Physiology Videos
Exercise Physiology: Understanding the Athlete Within (18 Videos)
KINprof Exercise Physiology Videos
KINprof Cardiovascular System Videos
KINprof Energy Systems in the Body Videos
KINprof Skeletal Muscle Videos
KINprof Respiratory System Videos
KINprof Nervous System Videos
KINprof Lactic Acid Videos
ATHLEAN-X Fat Burning Workouts
ATHLEAN-X Workouts for Women
ATHLEAN-X Home Ab Workouts
ATHLEAN-X Muscle Building Exercises
ATHLEAN-X Training Videos
Metabolism and Nutrition
Conjugate System (Westside Barbell) Part 1
Conjugate System (Westside Barbell) Part 2
Conjugate Method Explained
Add 30 lbs to Your Bench (Video)
USAF Natural Running Center
USUHS Rhabdomyolysis Brief
Australian Institute of Fitness
Physical Therapy Videos

Yoga Videos and Resources

Home
YogaTX
GymRa
Yoga by Adriene
Blogilates
Millionaire Hoy
Lori's Total Wellness Yoga Workouts
Balance Poses
Sitting and Kneeling Poses
Standing Poses
Prone and Supine Poses
Arm-Supported Poses
Restorative Poses
Inversions
Yoga for Special Populations
Yoga Quick Reference Guide

Other Fitness Programs and Resources

Home
High Intensity Interval Training (HIIT) Programming Recommendations
EXOS Workout Program
NOFFS Submarine Series Level 2
Dynamic Warm-Up Exercises
Dynamic Warm-Up Quick Reference Guide
Contraindicated Exercises
No Gym Required Workout
HPRC Pull-Up Progression Plan
The Bunkie Test
Anterior Lunge Matrix (Video)
3-Plane Hop (Video)
Arm Swings (Video)
Common Lunge Matrix (Video)
Crossover Lunge (Video)
Fitness Over 40 (Part 1)
Fitness Over 40 (Part 2)
Fitness Over 40 (Part 3)
Running for Performance and Injury Prevention
Weightlifting Handbook
Foundation Training (Low Back Workout)
Why Do Some People Squat Differently
Training Articles by Dr. Mike Israetel (Juggernaut Strength)
Trap Bar Deadlifts are Underrated
Deadlifts: Which Type is Best For You?
LSD vs. Interval Training: Which is Better?
German Volume Training
Rule of 5

MEAT's Nutritional Resources

Home
NOFFS 1.0: Nutrition
NOFFS 2.0: Nutrition + Exercise Plan
NOFFS Sample Food Log
Renaissance Periodization Nutrition Videos
Not all Calories are Created Equal
USDA Super Tracker
Association between Saturated Fat and Cardiovascular Disease
Dangers of Energy Drinks
Benefits of Casein Protein
Benefits of Whey Protein
Calories In vs. Calories Out
The Beginner's Guide for Healthy Weight Loss
The Scientific Landscape of Healthy Eating
Thoughts on Intermittent Fasting: The Bad
Thoughts on Intermittent Fasting: The Good
What is Creatine and How Does it Work?

Military Physical Fitness Instructions and Resources

Home
Department of Defense
USAF Fitness Program Instruction
USAF Fitness Program Charts
U.S. Air Force Physical Fitness Program: Is it Adequate?
Leading a Culture of Fitness: A USAF Study
Present Status of Physical Fitness in USAF
Expanded USAF Physical Fitness Battery
U.S. Army Physical Readiness Training
U.S. Army Pocket Physical Training Guide
History of U.S. Army Physical Fitness Testing
Army Physical Fitness Test: A Review of the Literature
U.S. Marine Corps
Physical Fitness in U.S. Marine Corps [Thesis]
US Coast Guard Academy Physical Fitness Exam
U.S. Navy
Improved Guidance Needed to Ensure Equity of Military Fitness Standards

US Navy PRT Articles and Resources

Home
Navy Physical Readiness Program Homepage
Navy Operational Fitness & Feuling (NOFFS) Series
NHRC Elliptical Trainer Study
NHRC Stationary Bike Study
Navy 12-min Elliptical/Bike Tests: Request for Information
PRT Standards for Elliptical based on Calories Burned and Bodyweight
PRT Standards for Stationary Bike based on Calories Burned and Bodyweight
USNA Stationary Bike Study
Validation of an Occupational Strength Test Battery
Lifting & Carrying Capacities Relative to Physical Fitness Measures
US Navy Rescue Swimmer Physical Standards
Physical Fitness of US Navy Special Forces
1% Treadmill Grade vs Outdoor Running
History of the U.S. Navy PRT from 1976 to 1999
Validity of 500-yd Swim and 5-km Bike Tests
Guide 5: Physical Readiness Test
Guide 10: Alternate Cardio Options Procedures
Guide 13: Command PT and Fitness Enhancement Program

US Navy BCA Articles and Resources

Home
Body Composition in Military Services
Development of DoD Body Composition Equations
Prediction of Percent Body Fat for US Navy Men
Prediction of Percent Body Fat for US Navy Women
NHRC Skinfold Comparison Study
Correlation between Abdominal Anthropometry and % Body Fat
Predicting %Body Fat from Circumference Measurements
History of U.S. Navy BCA Program
Guide 4: Body Composition Assessment
Guide 14: Nutrition Resource Guide
Precision Nutrition Body Comp Guide
ACSM Body Fat Guidelines
Adult BMI Calculator

US Army Occupational Physical Assessment Test (OPAT)

Home
OPAT Introduction Video
OPAT Instructional Video
OPAT Tech Report
OPAT Test Administration Guide
OPAT Prep Guide
OPAT Test Set-Up
OPAT Score Card

ShipShape Session Lectures

Home
Session 0: Orientation
Session 1: Steps to Success
Session 2: Fueling Your Body and Brain
Session 3: Weight Loss Tracking and Trends
Session 4: Power Up with Physical Activity
Session 5: Psychology of Weight Management
Session 6: Creating Supportive Environments
Session 7: Stress Management
Session 8: Preparing for the Future

MEAT's NSCA Presentations

Home
2016 VA State Clinic: Practical Approach for Assessing Physical Fitness
2015 DE State Clinic: Proposed Revision to U.S. Navy's BCA Program
2015 TSAC: Proposed Revisions to the U.S. Navy's PRT
2013 TSAC: Field Test Design Considerations for Military
2012 TSAC: U.S. Navy PRT Beta Test

Other PowerPoints by MEAT

Home
PHEC-192 (Lecture 1)
PHEC 192 (Lecture 2)
PHEC 192 (Lecture 3)
PHEC 192 (Lecture 4)
PHEC 192 (Lecture 5)
PHEC 192 (Lecture 6)
PHEC 192 (Lecture 7)
PHEC 192 (Lecture 8)
PHEC 192 (Lecture 9)
PHEC 192 (Lecture 10)
COSAS Human Performance Brief
2014 Plebe Summer Brief
2015 Plebe Summer Brief
2016 Plebe Summer Brief
2017 Plebe Summer Brief
Exercise Prescription 101
Sports Nutrition, Recovery, and Hydration
Extreme Conditioning Programs
Fitness Over 40

MEAT's Publications

Home
History of the U.S. Navy BCA Program
Proposed Standards for the Plank
NPFT: A Proposed Revision to the U.S. Navy PRT
Proposed New Modalities for the U.S. Navy PRT
Modernizing the Navy PRT
Reliability and Predictive Ability of the Movement Competency Screen
Comparing Alternate Aerobic Tests for U.S. Navy PRT
Comparing Performance Category Criteria for U.S. Navy Alternate Physical Readiness Tests
Periodic Fitness Testing: Not Just for Athletes Anymore...
MCS Predicts Performance in Female Military Academy Recruits
Evaluation of Possible Anthropometric Advantage in Sit-Up Test
Comparing Alternate Percent Body Fat Estimation Techniques for US Navy Body Composition Assessment
MEAT's Doctoral Dissertation
EMG Comparison of Four Different Back Extension Devices

MEAT'S CV

Home
Peterson CV
Cedarville University Multi-Age Physical Education (MAPE) Program Flyer

MEAT's Videos

Home
Navy Medicine Present Scrubbing In Ep 1

About Me

Body by Meat

View my complete profile

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