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Navy Seal Physical Fitness Guide, The - Patricia A Deuster

Navy Seal Physical Fitness Guide, The

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The Navy SEAL Physical Fitness Guide is an encyclopedia of knowledge regarding SEAL physical training. This book is a classic reference guide and was developed specifically for application in the SEAL training environment.

In its pages you will find examples of cardiovascular conditioning exercises and drills, warm up and flexibility routines, swimming, calisthenics, injury prevention, load bearing considerations, suggested PT programs, and much more.

The Navy SEAL Physical Fitness Guide is a valuable addition to your SEAL and SpecOps training library. There is much to be gleaned from this breakthrough publication that is relevant to this very day.

Whether you are swimming through icy waters or doing laps in your local pool, marching for miles in the desert or running along the beach, The Navy SEAL Physical Fitness Guide will make sure you are up to the task. For physical fitness on all levels, there is no better training program in the world than SEAL training.

Navy SEAL training is not easy. It takes commitment, hard work, focus, and the right routines. Let The Navy SEAL Physical Fitness Guide be a companion on your journey.

An Introductionp. i
List of Tablesp. xi
List of Figuresp. xv
Introductionp. 1
Overview of Physical Fitnessp. 3
Exercise Physiologyp. 3
Definitions and Terminologyp. 3
Muscle Structure and Functionp. 7
Type I Muscle Fibersp. 8
Type II Muscle Fibersp. 8
Distribution of Fiber Typesp. 9
Principles of Physical Trainingp. 10
Overloadp. 10
Specificity of Trainingp. 11
Individual Differencesp. 11
Detrainingp. 11
Determining Your Training Heart Ratep. 12
Energy Systems Used by Exercising Musclep. 14
ATP-CP System for Speed Workp. 14
Lactic Acid and ATP-CP System for Anaerobic Workp. 15
Oxygen System for Aerobic Energyp. 15
Methods of Physical Trainingp. 16
Interval Trainingp. 17
Sprint Trainingp. 18
Interval Sprintsp. 18
Acceleration Sprintsp. 18
Fartlek or Speed Playp. 18
Continuous Exercise Trainingp. 18
Repetition Runningp. 19
Conditioning and Deconditioningp. 19
Active Recoveryp. 20
SEAL Mission-Related Physical Activitiesp. 21
Mission-Specific Activitiesp. 22
Small Unit Patrollingp. 22
High Speed Boat Operationsp. 23
Combat Swimmer Operationsp. 24
SDV and Dry Deck Shelter Operationsp. 25
Urban Warfarep. 25
Winter Warfare Operationsp. 26
Specific Mission-Related Physical Tasksp. 26
Summaryp. 30
Cardiorespiratory Conditioningp. 31
Basics Concepts of Cardiorespiratory Exercisep. 32
Terms Related to Conditioningp. 33
Determination of Work Ratep. 34
Factors Affecting the Training Responsep. 35
Active Recoveryp. 36
How to Estimate Your Maximal Aerobic Capacityp. 37
Bicycle Exercise Test Instructionsp. 37
Test Proceduresp. 37
Estimating Maximal Aerobic Capacityp. 38
Types of Aerobic Activities and Basic Workoutsp. 41
Outdoor Activitiesp. 41
Stationary Exercise Alternativesp. 43
Basic Workoutsp. 49
Other Terms for Work Ratep. 49
METs and Wattsp. 51
Summaryp. 52
Running for Fitnessp. 53
Running Gearp. 54
Running Shoesp. 54
Clothesp. 60
Other Gear Itemsp. 60
Running Surfacesp. 61
Warm-Upp. 63
Cool-Down and Stretchingp. 63
Running Gait or Formp. 63
Footstrikep. 64
Forward Stridep. 64
Body Anglep. 64
Arm Drivep. 64
Building Your Mileagep. 65
Running Frequencyp. 65
Running Speed and Intensityp. 65
Training for a Marathonp. 67
Interval Trainingp. 68
Varying Your Workoutsp. 69
Common Running Injuries or Problemsp. 69
Resourcesp. 70
Swimming for Fitnessp. 71
Open Water Gearp. 72
Wet Suitsp. 72
Hood, Gloves and Bootiesp. 72
Fins and Fin Selectionp. 73
Face Masksp. 76
Open Water Trainingp. 76
Water Temperature Issuesp. 77
Special Open Water Training Issuesp. 78
Swimming Pool Gearp. 79
Gogglesp. 79
Kickboardp. 79
Pullbuoyp. 79
Hand Paddlesp. 80
Zoomersp. 80
Nose Clipsp. 80
Pool Training: Building Strength and Endurancep. 80
Warming Upp. 81
Basic Principles of Interval Trainingp. 81
Interval Sets-Endurancep. 83
Interval Sets-Strength and Powerp. 84
Integrated Workoutsp. 84
Underwater Trainingp. 86
Varying Your Workoutp. 86
Developing Stroke Skillsp. 87
General Stroke Principlesp. 87
The Strokesp. 88
Swimming Drillsp. 91
Common Problemsp. 92
Strength Trainingp. 93
Weight Training Gear and Equipmentp. 93
Strength Training Guidelines and Termsp. 94
Repetition Maximum or RMp. 95
FITT: Frequency, Intensity, Time, Typep. 95
Muscle Balance and Exercise Selection Listp. 97
Determining Repetition Maximumsp. 98
Periodizationp. 100
Weight Lifting Techniquesp. 103
Types of Workoutsp. 103
Warming Upp. 105
Cooling Down and Stretchingp. 106
Common Problemsp. 106
Conclusionsp. 107
Resourcep. 107
Acknowledgmentp. 107
Flexibilityp. 109
Flexibility Benefitsp. 109
Definitionp. 110
The Stretch Reflex and the Lengthening Reactionp. 111
Flexibility Training Methodsp. 112
Dynamic Stretchingp. 113
Static Stretchingp. 113
Ballistic Stretchingp. 113
PNF Stretchingp. 114
Warming-Up and Stretchingp. 115
General Warm-Upp. 116
Activity-Specific Warm-Upp. 116
Recommended Stretchesp. 118
Dynamic Stretchingp. 118
Static Stretchingp. 122
A Post-Exercise Total Body Stretching Programp. 130
Resourcesp. 131
Calisthenicsp. 133
The Muscle Strength-Endurance Continuump. 133
Calisthenics in Naval Special Warfarep. 135
Balancing Abs and Hip Flexors and Extensorsp. 137
Recommendations for Sit-Upsp. 140
Recommendations for Calisthenicsp. 142
Calisthenic Exercisesp. 143
Modified Calisthenic Exercisesp. 153
Resourcesp. 158
Plyometricsp. 159
How Plyometrics Workp. 160
Preparation for Plyometric Trainingp. 161
Safety in Plyometric Trainingp. 161
Program Design and the Overload Principlep. 162
Plyometric Trainingp. 166
Plyometric Exercisesp. 166
Eccentric Downhill Trainingp. 172
Resourcesp. 172
Load-Bearingp. 175
Physiological and Environmental Factorsp. 176
Body and Load Weightp. 176
Biomechanics of Load-Bearingp. 177
Load-Bearing and Walking Pacep. 177
Hydration Statusp. 179
Environmental Stressp. 179
Sleep Lossp. 180
Protective Clothingp. 180
Physical Training for Load- Bearingp. 180
Elements of a Load-Bearing Conditioning Programp. 180
Initiating Load Trainingp. 181
Maintaining Load-Bearing Fitnessp. 182
Optimizing Load-Bearingp. 182
Common Medical Conditionsp. 183
Conclusionp. 183
Acknowledgmentsp. 183
Training for Specific Environmentsp. 185
Training in Hot Environmentsp. 186
Factors that Hinder Body Cooling in the Heatp. 186
Heat Acclimationp. 187
Heat Injuriesp. 188
Summary for Hot Environmentsp. 190
Training in Cold Environmentsp. 190
Factors that Compromise Adaptations to Coldp. 191
Acclimation to the Coldp. 191
Cold Injuriesp. 192
Nutritional Requirementsp. 193
Summary for a Cold Environmentp. 194
Training at Altitudep. 194
Acute Mountain Sicknessp. 195
Other Factors that Hinder Performance at Altitudep. 195
Acclimation to Altitudep. 196
Training in Confined Spacesp. 196
Deconditioningp. 198
Training and Sports Related Injuriesp. 199
Treatments for Training-Related Injuriesp. 200
Reduce Inflammationp. 200
Application of Icep. 201
Range of Motionp. 202
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)p. 203
Reconditioning for Return to Full Activityp. 205
Return to Mission-Related Tasksp. 206
General Guidelines for Returning to Physical Activityp. 206
Types of Injuriesp. 207
Training-Related Muscle Sorenessp. 207
Contusionsp. 207
Sprains and Strainsp. 208
Muscle Crampsp. 208
Fracturesp. 209
Common Mission and Training Related Injuriesp. 211
Swimmingp. 213
Running and Hikingp. 214
Knee Sprainsp. 214
Ankle Sprainsp. 215
Overtraining Syndromep. 215
When to Seek Medical Carep. 217
Harmful Substances that Affect Performancep. 221
Anabolic/Androgenic Steroidsp. 221
How do Anabolic Steroids Work?p. 222
How Anabolic Steroids Alter Metabolismp. 224
Purported Beneficial Effects of Anabolic Steroidsp. 224
Adverse Effects of Anabolic Steroidsp. 225
Legalities of Steroid Usep. 227
Medical Uses of Corticosteroidsp. 227
Other Harmful Chemicalsp. 227
Growth Hormonep. 227
Clenbuterolp. 228
Stimulantsp. 228
Erythropoietinp. 231
DHEAp. 232
Summaryp. 233
Resourcesp. 233
Other Training-Related Issuesp. 235
Winter Warfare Trainingp. 235
Training for Skiingp. 236
Turns, Stops, and Techniquep. 236
The High Mileage SEALp. 237
Nutritional Ergogenic Agentsp. 241
Nutritional Products Advertised as Ergogenic Agentsp. 241
Summary of Ergogenic Agentsp. 244
Protein-Carbohydrate Supplementsp. 245
Resourcep. 246
Physical Fitness and Training Recommendationsp. 247
The SEAL Physical Fitness Programp. 247
A Physical Fitness Program for Confined Spacesp. 253
A Physical Fitness Program for Coming Off Travelp. 254
Elimination of "Old" Exercisesp. 256
A Short Flexibility Programp. 257
The Navy SEAL Physical Readiness Test (PRT)p. 258
Final Commentsp. 260
Summaryp. 263
Weight Lifting Techniquesp. 265
Common Anatomical Terms and Diagramsp. 275
Foot Care for Load-Bearingp. 281
Table of Contents provided by Syndetics. All Rights Reserved.

ISBN: 9781578261062
ISBN-10: 1578261066
Audience: General
Format: Paperback
Language: English
Number Of Pages: 300
Published: 17th December 2001
Country of Publication: US
Dimensions (cm): 27.9 x 21.2  x 1.9
Weight (kg): 0.86
Edition Number: 1