Force Health Protection: Nutrition and Exercise Resource Manual

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Force Health Protection: Nutrition and Exercise Resource Manual Anita Singh, Ph.D., RD, Tamara L. Bennett, M.S. and Patricia A. Deuster, Ph.D., M.P.H. Department of Military and Emergency Medicine Uniformed Services University of the Health Sciences F. Edward Hebert School of Medicine September 1999
Foreword Funding to develop this guide was received from Health Affairs, Department of Defense (DoD). Our project was one of many health promotion and prevention initiatives selected for funding. The selection of this project indicated a need for resources and materials that address the health and fitness needs of military personnel. We recognize that there are a plethora of books, tapes and websites dedicated to physical fitness and performance nutrition for the general public. However, our goal was to develop a comprehensive resource that is specifically tailored to address the unique physical fitness and nutrition requirements of Navy personnel. Our previous publications include “The Navy SEAL Nutrition Guide” and “The Navy SEAL Physical Fitness Guide”. We hope that the nutrition and fitness information in this guide will be a useful resource for all Navy personnel who are striving to excel on the Physical Readiness Test (PRT). In addition, we hope this guide will promote military readiness by improving the performance of personnel on job-related tasks. Clearly the goals of the guide are broad and extend to both personal and professional aspirations, which are important for any health promotion activity. A companion self-study guide for Navy personnel is entitled “Peak Performance Through Nutrition and Exercise.” Nutrition and Exercise Resource Manual i
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 14 and 15: Table 12-2. Suggested Additional In
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
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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
Page 62 and 63:
◆ You should have a thumb’s wid
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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
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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
Page 80 and 81:
Table 7-2. Free Weights vs. Resista
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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
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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
Page 98 and 99:
82 Force Health Protection: Triceps
Page 100 and 101:
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
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Vitamin and Mineral Needs Any incre
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12 Deployment and Altered Climates
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◆ Thirst is not a good indicator
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The body responds to cold by constr
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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
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15 Training Issues for Women In thi
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◆ Thyroid, cardiac, vascular, or
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Osteoporosis The decreased levels o
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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
Page 142 and 143:
your routine when faced with setbac
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Table A-1. Healthier Food Selection
Page 146 and 147:
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
Page 154 and 155:
138 Force Health Protection: Chest
Page 156 and 157:
◆ JL. Durstine, et. al. (Eds) ACS
Page 158 and 159:
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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