The Navy SEAL Physical Fitness Guide

The Navy SEAL Physical Fitness Guide

by Patricia A. Deuster

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Overview

This up-to-date guide to physical fitness was researched and prepared by specialists to provide information on attaining the physical strength, flexibility, and cardiovascular fitness demanded of Navy SEALs.
Anyone can benefit from the clearly written and well-illustrated instructions, which cover cardiorespiratory conditioning, running and swimming, strength training, flexibility, calisthenics, and load bearing. Additional subjects include training for specific environments, sports-related injuries, harmful substances that affect performance, and other training-related issues and recommendations.

Product Details

ISBN-13: 9780486316444
Publisher: Dover Publications
Publication date: 07/17/2013
Sold by: Barnes & Noble
Format: NOOK Book
Pages: 320
File size: 14 MB
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About the Author

Editor Patricia A. Deuster is Associate Professor and Director of the Human Performance Laboratory in the Department of Military and Emergency Medicine at the Uniformed Services University of the Health Sciences, School of Medicine, in Bethesda, Maryland.

Table of Contents

An Introductioni
List of Tablesxi
List of Figuresxv
Introduction1
Chapter 1Overview of Physical Fitness3
Exercise Physiology3
Definitions and Terminology3
Muscle Structure and Function7
Type I Muscle Fibers8
Type II Muscle Fibers8
Distribution of Fiber Types9
Principles of Physical Training10
Overload10
Specificity of Training11
Individual Differences11
Detraining11
Determining Your Training Heart Rate12
Energy Systems Used by Exercising Muscle14
ATP-CP System for Speed Work14
Lactic Acid and ATP-CP System for Anaerobic Work15
Oxygen System for Aerobic Energy15
Methods of Physical Training16
Interval Training17
Sprint Training18
Interval Sprints18
Acceleration Sprints18
Fartlek or Speed Play18
Continuous Exercise Training18
Repetition Running19
Conditioning and Deconditioning19
Active Recovery20
Chapter 2SEAL Mission-Related Physical Activities21
Mission-Specific Activities22
Small Unit Patrolling22
High Speed Boat Operations23
Combat Swimmer Operations24
SDV and Dry Deck Shelter Operations25
Urban Warfare25
Winter Warfare Operations26
Specific Mission-Related Physical Tasks26
Summary30
Chapter 3Cardiorespiratory Conditioning31
Basics Concepts of Cardiorespiratory Exercise32
Terms Related to Conditioning33
Determination of Work Rate34
Factors Affecting the Training Response35
Active Recovery36
How to Estimate Your Maximal Aerobic Capacity37
Bicycle Exercise Test Instructions37
Test Procedures37
Estimating Maximal Aerobic Capacity38
Types of Aerobic Activities and Basic Workouts41
Outdoor Activities41
Stationary Exercise Alternatives43
Basic Workouts49
Other Terms for Work Rate49
METs and Watts51
Summary52
Chapter 4Running for Fitness53
Running Gear54
Running Shoes54
Clothes60
Other Gear Items60
Running Surfaces61
Warm-Up63
Cool-Down and Stretching63
Running Gait or Form63
Footstrike64
Forward Stride64
Body Angle64
Arm Drive64
Building Your Mileage65
Running Frequency65
Running Speed and Intensity65
Training for a Marathon67
Interval Training68
Varying Your Workouts69
Common Running Injuries or Problems69
Resources70
Chapter 5Swimming for Fitness71
Open Water Gear72
Wet Suits72
Hood, Gloves and Booties72
Fins and Fin Selection73
Face Masks76
Open Water Training76
Water Temperature Issues77
Special Open Water Training Issues78
Swimming Pool Gear79
Goggles79
Kickboard79
Pullbuoy79
Hand Paddles80
Zoomers80
Nose Clips80
Pool Training: Building Strength and Endurance80
Warming Up81
Basic Principles of Interval Training81
Interval Sets-Endurance83
Interval Sets-Strength and Power84
Integrated Workouts84
Underwater Training86
Varying Your Workout86
Developing Stroke Skills87
General Stroke Principles87
The Strokes88
Swimming Drills91
Common Problems92
Chapter 6Strength Training93
Weight Training Gear and Equipment93
Strength Training Guidelines and Terms94
Repetition Maximum or RM95
FITT: Frequency, Intensity, Time, Type95
Muscle Balance and Exercise Selection List97
Determining Repetition Maximums98
Periodization100
Weight Lifting Techniques103
Types of Workouts103
Warming Up105
Cooling Down and Stretching106
Common Problems106
Conclusions107
Resource107
Acknowledgment107
Chapter 7Flexibility109
Flexibility Benefits109
Definition110
The Stretch Reflex and the Lengthening Reaction111
Flexibility Training Methods112
Dynamic Stretching113
Static Stretching113
Ballistic Stretching113
PNF Stretching114
Warming-Up and Stretching115
General Warm-Up116
Activity-Specific Warm-Up116
Recommended Stretches118
Dynamic Stretching118
Static Stretching122
A Post-Exercise Total Body Stretching Program130
Resources131
Chapter 8Calisthenics133
The Muscle Strength-Endurance Continuum133
Calisthenics in Naval Special Warfare135
Balancing Abs and Hip Flexors and Extensors137
Recommendations for Sit-Ups140
Recommendations for Calisthenics142
Calisthenic Exercises143
Modified Calisthenic Exercises153
Resources158
Chapter 9Plyometrics159
How Plyometrics Work160
Preparation for Plyometric Training161
Safety in Plyometric Training161
Program Design and the Overload Principle162
Plyometric Training166
Plyometric Exercises166
Eccentric Downhill Training172
Resources172
Chapter 10Load-Bearing175
Physiological and Environmental Factors176
Body and Load Weight176
Biomechanics of Load-Bearing177
Load-Bearing and Walking Pace177
Hydration Status179
Environmental Stress179
Sleep Loss180
Protective Clothing180
Physical Training for Load- Bearing180
Elements of a Load-Bearing Conditioning Program180
Initiating Load Training181
Maintaining Load-Bearing Fitness182
Optimizing Load-Bearing182
Common Medical Conditions183
Conclusion183
Acknowledgments183
Chapter 11Training for Specific Environments185
Training in Hot Environments186
Factors that Hinder Body Cooling in the Heat186
Heat Acclimation187
Heat Injuries188
Summary for Hot Environments190
Training in Cold Environments190
Factors that Compromise Adaptations to Cold191
Acclimation to the Cold191
Cold Injuries192
Nutritional Requirements193
Summary for a Cold Environment194
Training at Altitude194
Acute Mountain Sickness195
Other Factors that Hinder Performance at Altitude195
Acclimation to Altitude196
Training in Confined Spaces196
Deconditioning198
Chapter 12Training and Sports Related Injuries199
Treatments for Training-Related Injuries200
Reduce Inflammation200
Application of Ice201
Range of Motion202
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)203
Reconditioning for Return to Full Activity205
Return to Mission-Related Tasks206
General Guidelines for Returning to Physical Activity206
Types of Injuries207
Training-Related Muscle Soreness207
Contusions207
Sprains and Strains208
Muscle Cramps208
Fractures209
Common Mission and Training Related Injuries211
Swimming213
Running and Hiking214
Knee Sprains214
Ankle Sprains215
Overtraining Syndrome215
When to Seek Medical Care217
Chapter 13Harmful Substances that Affect Performance221
Anabolic/Androgenic Steroids221
How do Anabolic Steroids Work?222
How Anabolic Steroids Alter Metabolism224
Purported Beneficial Effects of Anabolic Steroids224
Adverse Effects of Anabolic Steroids225
Legalities of Steroid Use227
Medical Uses of Corticosteroids227
Other Harmful Chemicals227
Growth Hormone227
Clenbuterol228
Stimulants228
Erythropoietin231
DHEA232
Summary233
Resources233
Chapter 14Other Training-Related Issues235
Winter Warfare Training235
Training for Skiing236
Turns, Stops, and Technique236
The High Mileage SEAL237
Nutritional Ergogenic Agents241
Nutritional Products Advertised as Ergogenic Agents241
Summary of Ergogenic Agents244
Protein-Carbohydrate Supplements245
Resource246
Chapter 15Physical Fitness and Training Recommendations247
The SEAL Physical Fitness Program247
A Physical Fitness Program for Confined Spaces253
A Physical Fitness Program for Coming Off Travel254
Elimination of "Old" Exercises256
A Short Flexibility Program257
The Navy SEAL Physical Readiness Test (PRT)258
Final Comments260
Summary263
Appendix A.Weight Lifting Techniques265
Appendix B.Common Anatomical Terms and Diagrams275
Appendix C.Foot Care for Load-Bearing281

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