Force Health Protection: Nutrition and Exercise Resource Manual

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◆ JL. Durstine, et. al. (Eds) ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription. 2nd ed. Baltimore: Lea & Febiger. 1993. ◆ J. Ellis with J. Henderson, Running Injury-Free, Rodale Press, 1994. ◆ W. Gain and J. Hartmann. Strong Together! Developing Strength with a Partner. Toronto: Sports Books Publisher, 1990. ◆ E. Howley and BD. Franks, Health and Fitness Instructor’s Handbook, 2nd ed. Champaign, IL: Human Kinetics, 1992. ◆ Institute of Medicine. Assessing Military Readiness in Women: The Relationship Between Body Composition, Nutrition, and Health. Washington, D.C.: National Academy Press, 1998. ◆ DT. Kirkenall and WE. Garrett, Jr. The Effects of Aging and Training on Skeletal Muscle. American Journal of Sports Medicine 1998; 26(4):598-602. ◆ F. Koch. Strength Training for Sports; Applied Futuristics SM , 1994. ◆ SJ. Montain, WA. Latzka, and MN. Sawka. Fluid Replacement Recommendations for Training in Hot Weather. Military Medicine 1999;164(7):502-508. ◆ OPNAVINST 6110.1E. March 23, 1998. (http://neds.nebt.daps.mil/ directives/6110_1e.pdf) ◆ B. Pearl and G. Morgan. Getting Stronger. Bolinas, CA: Shelter Publications Inc. 1986. ◆ B. Rodgers and S.Douglas. Adjusting to Aging. American Running & Fitness Association, 1998. http://www.arfa.org. ◆ RJ. Shephard. Aging and Exercise. In: Encyclopedia of Sports Medicine and Science, TD. Fahey (Ed.) Internet Society for Sport Science: http:// sportscience.org. March 7, 1998. ◆ M. Sudy (Ed.). Personal Trainer Manual: The Resource for Fitness Instructors. Boston: Reebok University Press, 1993. ◆ Tufts University Health & Nutrition Letter. Outpacing Middle-Age Spread: Running. November 1998, page 6. ◆ EN. Whitney, CB. Cataldo, and SR. Rolfes. Understanding Normal and Clinical Nutrition, 5th ed. Wadsworth Publishing Company, 1998. ◆ US Dept. of Agriculture and US Dept. of Health & Human Services. Nutrition and Your Health: Dietary Guidelines for Americans, 4th ed. 1995. 140 Force Health Protection:
World Wide Web Sites (http://...) US Navy (Link to Navy Commands) Uniformed Services University of the Health Sciences (USUHS), Human Performance Laboratory Navy Bureau of Personnel PRT standards Navy Nutrition and Weight Control Self-Study Guide Navy Environmental Health Center Health Promotions- (NEHC) Fitness Site Nutrition Site Naval Health Research Center (NHRC) American Alliance on Health, Physical Education, Recreation, and Dance (AAHPERD) American College of Sports Medicine (ACSM) American Council on Exercise (ACE) American Dietetic Association American Heart Association (AHA) American Running and Fitness Association (AR&FA) Centers for Disease Control (US surgeon general’s report) National Academy of the Sciences Dietary Reference Intakes (DRIs) National Coalition to Promote Physical Activity (NCPPA) National “5-A-Day” campaign websites www.navy.mil (www.navy.mil/nol) www.usuhs.mil/acad/ index.html (select “Human Performance Laboratory” under Military and Emergency Medicine” www.bupers.navy.mil /services/ under “new PRT” /services under “Navy Nutrition...” www-nehc.med.navy.mil/hp/ index.htm - .../hp/fitness/index.htm .../hp/nutrit/index.htm www.nhrc.navy.mil www.aahperd.org www.acsm.org www.acefitness.org www.eatright.org www.aha.org americanrunning.org www.cdc.gov (/nccdphp/sgr/summ.htm) www.nas.edu/ 276a.html and 287e.html www.ncppa.org 5aday.nci.nih.gov www.5ADAY.com Nutrition and Exercise Resource Manual 141
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Force Health Protection: Nutrition
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Foreword from David J. Smith, CAPT,
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Acknowledgments We would like to ac
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We encourage you to use this manual
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6 Walk, Run, Swim! 45 Walking and R
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List of Figures (Click on page numb
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Table 12-2. Suggested Additional In
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xiv Force Health Protection:
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Figure 1-1. Energy Balance: Intake
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Physical Activity In addition to th
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Reference standards have been devel
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◆ Simple CHO - have one (mono-) o
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ecause they think that proteins mak
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◆ Serve a structural role in cell
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increase the retention of vitamins
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Table 2-3. Requirements and Functio
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Dehydration Dehydration results whe
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For more specific guidance on food
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5-A-Day You may have heard of the n
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people have when deciding whether t
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Snacking Many people think snacking
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4 Overview of Physical Fitness In t
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The Physical Activity Pyramid Just
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Aerobic Energy System When moderate
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Back-to-back high intensity workout
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eathe in more often and more deeply
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To measure your heart rate during e
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very hard” to “maximal” shoul
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ability to store and generate more
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◆ Signs of overexertion include p
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◆ You should have a thumb’s wid
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Running A running program should on
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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
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Benefits of Strength Training Stren
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Figure 7-1. Factors that Affect Mus
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Intensity of Exercise Focus on the
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62 Force Health Protection: Figure
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Table 7-2. Free Weights vs. Resista
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8 Calisthenics In this chapter you
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68 Force Health Protection: CHEST,
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70 Force Health Protection: LEGS Bu
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9 Flexibility In this chapter you w
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74 Force Health Protection: Flexibi
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76 Force Health Protection: Neck St
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Aerobic Conditioning Performing you
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80 Force Health Protection: Back Ta
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82 Force Health Protection: Triceps
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Workout Design The FITT principle g
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11 Nutrition for Exercise In this c
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Figure 11-1. CHO Loading for Endura
Page 106 and 107: 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
Page 116 and 117: 13 Training and Overuse Injuries In
Page 118 and 119: The treatment of any injury should
Page 120 and 121: Overtraining Syndrome Overtraining
Page 122 and 123: ◆ You have poor dietary habits. I
Page 124 and 125: 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
Page 130 and 131: ◆ 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
Page 136 and 137: ◆ Flexibility - Connective tissue
Page 138 and 139: 17 Adopting Healthy Habits In this
Page 140 and 141: Table 17-1. Some General Nutrition
Page 142 and 143: your routine when faced with setbac
Page 144 and 145: Table A-1. Healthier Food Selection
Page 146 and 147: Appendix B: Sample Workout This is
Page 148 and 149: 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
Page 154 and 155: 138 Force Health Protection: Chest
Page 158 and 159: National Institutes of Health (NIH)
Page 160 and 161: 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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