Force Health Protection: Nutrition and Exercise Resource Manual

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Open-Water Swimming Open-water swimming can be a very challenging and rewarding workout. But before heading out to sea, you should be able to swim at least one mile continuously, and consistently, in a lap pool. When swimming in open water you are faced with many safety issues not addressed in pool training, so follow these safety rules: ◆ Ask lifeguards or locals about the safety of the area. (Are there any strong currents or riptides? What marine life is in the area? Avoid areas where sharks have been spotted.) ◆ Walk the beach along the course you will be swimming. Look at buoys, surfers, and other swimmers to gauge the direction and strength of the current. Pick landmarks (houses or lifeguard stations) to use as markers while you are swimming. ◆ Wear proper gear for open-water swimming, including: a comfortable, unrestricted suit (a wet suit in cold water); a swim cap; goggles with UVA/UVB protection; water gloves and fins. Use a waterproof sunscreen all over your body. ◆ Never swim alone, especially in unfamiliar waters. Ask someone familiar with the waters to accompany you. On your first outing, swim just past the breaking waves. As you feel more comfortable, gradually move further out. ◆ Follow the shoreline as your primary guide, staying 100 to 150 yards outside the breaking waves. Check your distance from the shoreline as you turn your head to breathe. Swim toward an unmoving target in the distance so you do not get off course. Check your position with this target every 50 to 100 yards and adjust your course appropriately. ◆ A good starting distance for open-water swimming is a half mile. Use your landmarks to judge your distance. Swim against the current for the first quarter mile, then turn around and swim with the current for the last quarter mile. As you become comfortable swimming in open-water, gradually build up your distance by quarter mile increments. ◆ Avoid boats and jet skis by wearing a brightly colored suit and cap. If a boat is moving toward you, swim away from it and kick hard, making large splashes that announce your presence. Section adapted from L. Cox. Seaworthy. Women’s Sports and Fitness July-August 1995;17(5):73-75. 54 Force Health Protection:
7 Strength Training In this chapter you will learn about: ◆ Muscle strength. ◆ Muscle endurance. ◆ Strength training guidelines. ◆ Designing a strength training program. ◆ Proper training techniques. Muscle strength and endurance training are essential components of overall fitness. Your ability to perform daily tasks and strenuous physical tasks can be enhanced by strength training. As you read through this chapter think about the physical tasks you perform routinely in your job or at home, the strength needed to perform those tasks, and which exercises mimic those tasks. The focus of your strength training routine should be functional or applied strength for jobspecific activities, military readiness, and injury prevention. This chapter outlines the principles of muscle strength and muscle endurance training and the proper use of exercise equipment to help you achieve your goals. Strength versus Endurance ◆ Muscle strength is the force your muscle or group of muscles can exert against resistance. As you lift and lower a weight your muscle must generate enough force to move that weight. ◆ Muscle endurance is the ability of your muscles to repeatedly apply force to lift and lower a weight. Muscle endurance describes how long or how many times (number of repetitions) you can lift and lower a given weight. Nutrition and Exercise Resource Manual 55
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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
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
Page 68 and 69: the Air Force Marathon, or similar
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
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
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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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