Force Health Protection: Nutrition and Exercise Resource Manual

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◆ Signs of overexertion include pain in your chest, breathlessness or gasping for breath, nausea, and dizziness. If you have any of these symptoms, stop exercising immediately! Based on your answers to the questions above and your current fitness level, set up a weekly routine with moderate to hard workout days and rest days. You will add a strength training workout to this schedule in Chapter 7. 44 Force Health Protection:
6 Walk, Run, Swim! In this chapter you will learn to: ◆ Design a walking program. ◆ Design a running program. ◆ Design a swimming program. Walking, running, and swimming all provide excellent aerobic workouts. These three types of exercise will be discussed in this chapter for two reasons: 1) walking and running are the most common types of exercise that people engage in, and 2) all three modes of exercise can be used to test your level of physical fitness on the Navy PRT tests. Walking and Running Gear To maintain or improve your fitness and avoid injuries while walking and running you need to use the right exercise gear. Below are some tips and information to help you purchase training gear. Shoes A good pair of shoes will provide shock absorption, cushioning, motion control and durability. The proper shoes will help correct biomechanical problems, such as foot pronation (inward roll of your ankle) and arch height, which can lead to pain or injury of the lower leg and knees. Specialty stores, magazines, and web sites have a lot of information about the latest footwear and what footwear is best for you based on your foot type. Tips for Buying Shoes ◆ Know your foot type; i.e., pronation and arch (normal or high arch, or flat-footed). Nutrition and Exercise Resource Manual 45
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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
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
Page 56 and 57: very hard” to “maximal” shoul
Page 58 and 59: ability to store and generate more
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
Page 68 and 69: the Air Force Marathon, or similar
Page 70 and 71: Open-Water Swimming Open-water swim
Page 72 and 73: Benefits of Strength Training Stren
Page 74 and 75: 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
Page 96 and 97: 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
Page 102 and 103: 11 Nutrition for Exercise In this c
Page 104 and 105: 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
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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
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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
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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
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134 Force Health Protection: Legs C
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136 Force Health Protection: Arms R
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138 Force Health Protection: Chest
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◆ JL. Durstine, et. al. (Eds) ACS
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National Institutes of Health (NIH)
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energy balance - ergogenic agent -
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specificity of training - target he
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Elastic (Resistance) Tubing 78 Endu
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Force Health Protection: Nutrition and Exercise Resource Manual

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