Force Health Protection: Nutrition and Exercise Resource Manual

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Table 12-2. Suggested Additional Intakes of Micronutrients During Cold Weather Training 97 Table 13-1. Injuries, Treatments, and Prevention 101 Table 13-2. Symptoms of Overtraining Syndrome 104 Table 14-1. Claims and Risks of Ergogenic Agents 107 Table 14-2. Ergolytic Agents and Performance 111 Table 15-1. Table 17-1. Table 17-2. Nutrition and Exercise Guidelines for Pregnancy 113 Some General Nutrition and Fitness-Related Goals 124 Steps and Actions To Take To Reach Your SMART Goals 125 Table A-1. Healthier Food Selections 127 Table B-1. Sample Workout 130 Table C-1. Examples of Common Training Mistakes 138 xii Force Health Protection:
List of Worksheets (Click on page numbers to view worksheets.) Worksheet 1-1. Calculate Your BMR 3 Worksheet 1-2. Calculate Your Estimated Energy Requirement (EER) 4 Worksheet 1-3. Calculate Your BMI 5 Worksheet 1-4. Calculate Your Waist-to-Hip Ratio 6 Worksheet 2-1. Calculate Your CHO Requirements 9 Worksheet 2-2. Calculate Your Protein Requirements 10 Worksheet 2-3. Determine Your Maximum Fat Limit 12 Worksheet 2-4. Calculate Your Daily Water Requirement 17 Worksheet 2-5. Calculate Your Water Loss Limit 18 Worksheet 5-1. Determine Your Target Heart Rate 39 Worksheet 11-1. Calculate Your Daily CHO Needs 87 Worksheet 11-2. Calculate Your Protein Needs 89 Worksheet 12-1. Calculate Your Energy Requirements for a Hot Environment 95 Worksheet 12-2. Calculate Your Energy Requirements for a Cold Environment 96 Worksheet 12-3. Calculate Your Energy Requirements at Altitude 99 Worksheet A-1. Nutrition Tracking Guide 129 Worksheet B-1. Aerobic Exercise Log 131 Worksheet B-2. Strength Exercise Log 132 Nutrition and Exercise Resource Manual xiii
Page 2 and 3: Force Health Protection: Nutrition
Page 4 and 5: Foreword from David J. Smith, CAPT,
Page 6 and 7: Acknowledgments We would like to ac
Page 8 and 9: We encourage you to use this manual
Page 10 and 11: 6 Walk, Run, Swim! 45 Walking and R
Page 12 and 13: List of Figures (Click on page numb
Page 16 and 17: xiv Force Health Protection:
Page 18 and 19: Figure 1-1. Energy Balance: Intake
Page 20 and 21: Physical Activity In addition to th
Page 22 and 23: Reference standards have been devel
Page 24 and 25: ◆ Simple CHO - have one (mono-) o
Page 26 and 27: ecause they think that proteins mak
Page 28 and 29: ◆ Serve a structural role in cell
Page 30 and 31: increase the retention of vitamins
Page 32 and 33: Table 2-3. Requirements and Functio
Page 34 and 35: Dehydration Dehydration results whe
Page 36 and 37: For more specific guidance on food
Page 38 and 39: 5-A-Day You may have heard of the n
Page 40 and 41: people have when deciding whether t
Page 42 and 43: Snacking Many people think snacking
Page 44 and 45: 4 Overview of Physical Fitness In t
Page 46 and 47: The Physical Activity Pyramid Just
Page 48 and 49: Aerobic Energy System When moderate
Page 50 and 51: Back-to-back high intensity workout
Page 52 and 53: eathe in more often and more deeply
Page 54 and 55: To measure your heart rate during e
Page 56 and 57: very hard” to “maximal” shoul
Page 58 and 59: ability to store and generate more
Page 60 and 61: ◆ Signs of overexertion include p
Page 62 and 63: ◆ You should have a thumb’s wid
Page 64 and 65:
Running A running program should on
Page 66 and 67:
Table 6-2. Beginning a Jogging Prog
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the Air Force Marathon, or similar
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Open-Water Swimming Open-water swim
Page 72 and 73:
Benefits of Strength Training Stren
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Figure 7-1. Factors that Affect Mus
Page 76 and 77:
Intensity of Exercise Focus on the
Page 78 and 79:
62 Force Health Protection: Figure
Page 80 and 81:
Table 7-2. Free Weights vs. Resista
Page 82 and 83:
8 Calisthenics In this chapter you
Page 84 and 85:
68 Force Health Protection: CHEST,
Page 86 and 87:
70 Force Health Protection: LEGS Bu
Page 88 and 89:
9 Flexibility In this chapter you w
Page 90 and 91:
74 Force Health Protection: Flexibi
Page 92 and 93:
76 Force Health Protection: Neck St
Page 94 and 95:
Aerobic Conditioning Performing you
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80 Force Health Protection: Back Ta
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82 Force Health Protection: Triceps
Page 100 and 101:
Workout Design The FITT principle g
Page 102 and 103:
11 Nutrition for Exercise In this c
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Figure 11-1. CHO Loading for Endura
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Vitamin and Mineral Needs Any incre
Page 108 and 109:
12 Deployment and Altered Climates
Page 110 and 111:
◆ Thirst is not a good indicator
Page 112 and 113:
The body responds to cold by constr
Page 114 and 115:
Altitude Ascent to altitude can cau
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13 Training and Overuse Injuries In
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The treatment of any injury should
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Overtraining Syndrome Overtraining
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◆ You have poor dietary habits. I
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108 Force Health Protection: Growth
Page 126 and 127:
110 Force Health Protection: Miscel
Page 128 and 129:
15 Training Issues for Women In thi
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◆ Thyroid, cardiac, vascular, or
Page 132 and 133:
Osteoporosis The decreased levels o
Page 134 and 135:
The loss of muscle mass as you age
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◆ Flexibility - Connective tissue
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17 Adopting Healthy Habits In this
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Table 17-1. Some General Nutrition
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your routine when faced with setbac
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Table A-1. Healthier Food Selection
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Appendix B: Sample Workout This is
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132 Force Health Protection: Chest
Page 150 and 151:
134 Force Health Protection: Legs C
Page 152 and 153:
136 Force Health Protection: Arms R
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138 Force Health Protection: Chest
Page 156 and 157:
◆ JL. Durstine, et. al. (Eds) ACS
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National Institutes of Health (NIH)
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energy balance - ergogenic agent -
Page 162 and 163:
specificity of training - target he
Page 164 and 165:
Elastic (Resistance) Tubing 78 Endu
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