The Navy Seal Physical Fitness Guide

, by Deuster, Patricia A; Smith, Stewart

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ISBN: 9781578261062 | 1578261066
Cover: Paperback
Copyright: 12/17/2001

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Written by some of the most knowledgeable fitness specialists, medical doctors and physiologists around, this guide covers anything and everything there is about physical training and achieving super results. The Navy SEAL Physical Fitness Guide features over 300 tables and figures.

An Introduction by RADM Raymond C. Smith

List of Tables

List of Figures

Introduction

(2)

Overview of Physical Fitness

(18)

Exercise Physiology

(4)

Definitions and Terminology

(4)

Muscle Structure and Function

(3)

Type I Muscle Fibers

(1)

Type II Muscle Fibers

(1)

Distribution of Fiber Types

(1)

Principles of Physical Training

(2)

Overload

(1)

Specificity of Training

(1)

Individual Differences

(1)

Detraining

(1)

Determining Your Training Heart Rate

(2)

Energy Systems Used by Exercising Muscle

(2)

ATP-CP System for Speed Work

(1)

Lactic Acid and ATP-CP System for Anaerobic Work

(1)

Oxygen System for Aerobic Energy

(1)

Methods of Physical Training

(3)

Interval Training

(1)

Sprint Training

(1)

Interval Sprints

(1)

Acceleration Sprints

(1)

Fartlek or Speed Play

(1)

Continuous Exercise Training

(1)

Repetition Running

(1)

Conditioning and Deconditioning

(1)

Active Recovery

(1)

SEAL Mission-Related Physical Activities

(10)

Mission-Specific Activities

(4)

Small Unit Patrolling

(1)

High Speed Boat Operations

(1)

Combat Swimmer Operations

(1)

SDV and Dry Deck Shelter Operations

(1)

Urban Warfare

(1)

Winter Warfare Operations

(1)

Specific Mission-Related Physical Tasks

(4)

Summary

(1)

Cardiorespiratory Conditioning

(22)

Basics Concepts of Cardiorespiratory Exercise

(5)

Terms Related to Conditioning

(1)

Determination of Work Rate

(1)

Factors Affecting the Training Response

(1)

Active Recovery

(1)

How to Estimate Your Maximal Aerobic Capacity

(4)

Bicycle Exercise Test Instructions

(1)

Test Procedures

(1)

Estimating Maximal Aerobic Capacity

(3)

Types of Aerobic Activities and Basic Workouts

(8)

Outdoor Activities

(2)

Stationary Exercise Alternatives

(6)

Basic Workouts

(1)

Other Terms for Work Rate

(3)

METs and Watts

(1)

Summary

(1)

Running for Fitness

(18)

Running Gear

(7)

Running Shoes

(6)

Clothes

(1)

Other Gear Items

(1)

Running Surfaces

(2)

Warm-Up

(1)

Cool-Down and Stretching

(1)

Running Gait or Form

(2)

Footstrike

(1)

Forward Stride

(1)

Body Angle

(1)

Arm Drive

(1)

Building Your Mileage

(4)

Running Frequency

(1)

Running Speed and Intensity

(2)

Training for a Marathon

(1)

Interval Training

(1)

Varying Your Workouts

(1)

Common Running Injuries or Problems

(1)

Resources

(1)

Swimming for Fitness

(22)

Open Water Gear

(4)

Wet Suits

(1)

Hood, Gloves and Booties

(1)

Fins and Fin Selection

(3)

Face Masks

(1)

Open Water Training

(3)

Water Temperature Issues

(1)

Special Open Water Training Issues

(1)

Swimming Pool Gear

(1)

Goggles

(1)

Kickboard

(1)

Pullbuoy

(1)

Hand Paddles

(1)

Zoomers

(1)

Nose Clips

(1)

Pool Training: Building Strength and Endurance

(7)

Warming Up

(1)

Basic Principles of Interval Training

(2)

Interval Sets - Endurance

(1)

Interval Sets - Strength and Power

(1)

Integrated Workouts

(2)

Underwater Training

(1)

Varying Your Workout

(1)

Developing Stroke Skills

(5)

General Stroke Principles

(1)

The Strokes

(3)

Swimming Drills

(1)

Common Problems

(1)

Strength Training

(16)

Weight Training Gear and Equipment

(1)

Strength Training Guidelines and Terms

(9)

Repetition Maximum or RM

(1)

FITT: Frequency, Intensity, Time, Type

(2)

Muscle Balance and Exercise Selection List

(1)

Determining Repetition Maximums

(2)

Periodization

100

(3)

Weight Lifting Techniques

103

(1)

Types of Workouts

103

(2)

Warming Up

105

(1)

Cooling Down and Stretching

106

(1)

Common Problems

106

(1)

Conclusions

107

(1)

Resource

107

(1)

Acknowledgment

107

(2)

Flexibility

109

(24)

Flexibility Benefits

109

(1)

Definition

110

(1)

The Stretch Reflex and the Lengthening Reaction

111

(1)

Flexibility Training Methods

112

(3)

Dynamic Stretching

113

(1)

Static Stretching

113

(1)

Ballistic Stretching

113

(1)

PNF Stretching

114

(1)

Warming-Up and Stretching

115

(3)

General Warm-Up

116

(1)

Activity-Specific Warm-Up

116

(2)

Recommended Stretches

118

(12)

Dynamic Stretching

118

(4)

Static Stretching

122

(8)

A Post-Exercise Total Body Stretching Program

130

(1)

Resources

131

(2)

Calisthenics

133

(26)

The Muscle Strength-Endurance Continuum

133

(2)

Calisthenics in Naval Special Warfare

135

(2)

Balancing Abs and Hip Flexors and Extensors

137

(5)

Recommendations for Sit-Ups

140

(2)

Recommendations for Calisthenics

142

(16)

Calisthenic Exercises

143

(10)

Modified Calisthenic Exercises

153

(5)

Resources

158

(1)

Plyometrics

159

(16)

How Plyometrics Work

160

(1)

Preparation for Plyometric Training

161

(5)

Safety in Plyometric Training

161

(1)

Program Design and the Overload Principle

162

(4)

Plyometric Training

166

(1)

Plyometric Exercises

166

(6)

Eccentric Downhill Training

172

(1)

Resources

172

(3)

Load-Bearing

175

(10)

Physiological and Environmental Factors

176

(4)

Body and Load Weight

176

(1)

Biomechanics of Load-Bearing

177

(1)

Load-Bearing and Walking Pace

177

(2)

Hydration Status

179

(1)

Environmental Stress

179

(1)

Sleep Loss

180

(1)

Protective Clothing

180

(1)

Physical Training for Load-Bearing

180

(2)

Elements of a Load-Bearing Conditioning Program

180

(1)

Initiating Load Training

181

(1)

Maintaining Load-Bearing Fitness

182

(1)

Optimizing Load-Bearing

182

(1)

Common Medical Conditions

183

(1)

Conclusion

183

(1)

Acknowledgments

183

(2)

Training for Specific Environments

185

(14)

Training in Hot Environments

186

(4)

Factors that Hinder Body Cooling in the Heat

186

(1)

Heat Acclimation

187

(1)

Heat Injuries

188

(2)

Summary for Hot Environments

190

(1)

Training in Cold Environments

190

(4)

Factors that Compromise Adaptations to Cold

191

(1)

Acclimation to the Cold

191

(1)

Cold Injuries

192

(1)

Nutritional Requirements

193

(1)

Summary for a Cold Environment

194

(1)

Training at Altitude

194

(2)

Acute Mountain Sickness

195

(1)

Other Factors that Hinder Performance at Altitude

195

(1)

Acclimation to Altitude

196

(1)

Training in Confined Spaces

196

(2)

Deconditioning

198

(1)

Training and Sports Related Injuries

199

(22)

Treatments for Training-Related Injuries

200

(5)

Reduce Inflammation

200

(1)

Application of Ice

201

(1)

Range of Motion

202

(1)

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

203

(2)

Reconditioning for Return to Full Activity

205

(2)

Return to Mission-Related Tasks

206

(1)

General Guidelines for Returning to Physical Activity

206

(1)

Types of Injuries

207

(4)

Training-Related Muscle Soreness

207

(1)

Contusions

207

(1)

Sprains and Strains

208

(1)

Muscle Cramps

208

(1)

Fractures

209

(2)

Common Mission and Training Related Injuries

211

(4)

Swimming

213

(1)

Running and Hiking

214

(1)

Knee Sprains

214

(1)

Ankle Sprains

215

(1)

Overtraining Syndrome

215

(2)

When to Seek Medical Care

217

(4)

Harmful Substances that Affect Performance

221

(14)

Anabolic/Androgenic Steroids

221

(6)

How do Anabolic Steroids Work?

222

(2)

How Anabolic Steroids Alter Metabolism

224

(1)

Purported Beneficial Effects of Anabolic Steroids

224

(1)

Adverse Effects of Anabolic Steroids

225

(2)

Legalities of Steroid Use

227

(1)

Medical uses of Corticosteroids

227

(1)

Other Harmful Chemicals

227

(6)

Growth Hormone

227

(1)

Clenbuterol

228

(1)

Stimulants

228

(3)

Erythropoietin

231

(1)

DHEA

232

(1)

Summary

233

(1)

Resources

233

(2)

Other Training-Related Issues

235

(12)

Winter Warfare Training

235

(2)

Training for Skiing

236

(1)

Turns, Stops, and Technique

236

(1)

The High Mileage SEAL

237

(4)

Nutritional Ergogenic Agents

241

(5)

Nutritional Products Advertised as Ergogenic Agents

241

(3)

Summary of Ergogenic Agents

244

(1)

Protein-Carbohydrate Supplements

245

(1)

Resources

246

(1)

Physical Fitness and Training Recommendations

247

(18)

The SEAL Physical Fitness Program

247

(6)

A Physical Fitness Program for Confined Spaces

253

(1)

A Physical Fitness Program for Coming Off Travel

254

(2)

Elimination of ``Old'' Exercises

256

(1)

A Short Flexibility Program

257

(1)

The Navy SEAL Physical Readiness Test (PRT)

258

(2)

Final Comments From: RADM Smith

260

(3)

Summary

263

(2)

Appendix A. Weight Lifting Techniques

265

(10)

Appendix B. Common Anatomical Terms and Diagrams

275

(6)

Appendix C. Foot Care for Load-Bearing

281

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The Navy Seal Physical Fitness Guide

Summary

Author Biography

Table of Contents

Supplemental Materials