Force Health Protection: Nutrition and Exercise Resource Manual

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We encourage you to use this manual to educate fellow military personnel about the performance and health-related benefits of good dietary practices and regular exercise. A concise, companion manual entitled “Peak Performance Through Nutrition and Exercise” outlines the information provided in this guide and has been prepared for your students. We hope that the ideas presented in Chapter 17 (Adopting Healthy Habits) will be useful and that you are successful in your efforts to promote physical readiness and optimal health in Navy personnel. Anita Singh, Ph.D., RD, LN Tamara L. Bennett, M.S., ACSM certified Health and Fitness Instructor Patricia A. Deuster, Ph.D., M.P.H., LN Department of Military and Emergency Medicine Uniformed Services University of the Health Sciences F. Edward Hebert School of Medicine September 1999 vi Force Health Protection:
Table of Contents (Click on page numbers to view sections.) 1 Energy Balance and Body Composition 1 Energy Balance 1 Components of Energy Expenditure 3 Body Composition 5 Fat Distribution 6 2 Overview of Nutrition 7 Energy Providing Nutrients 7 Micronutrients 12 Water 17 3 Eating for Optimal Health and Fitness 19 Dietary Guidelines for Americans 19 The Food Guide Pyramid 20 Food Labels 22 Selecting Nutrient-Dense Foods 23 Vegetarian Diets 23 Eating Out 24 Snacking 26 Nutrition Throughout Life 26 4 Overview of Physical Fitness 28 What is Physical Fitness? 29 FITT Principle 29 The Physical Activity Pyramid 30 Fuel Used During Exercise 31 Exercise Sequence 32 Training and Detraining 34 5 Cardiorespiratory Training 35 Cardiorespiratory Physiology 35 Benefits of Aerobic Exercise 36 Aerobic Exercise Guidelines 37 Intensity of Exercise 37 Type of Exercise 40 Training Design and Progression 43 Nutrition and Exercise Resource Manual vii
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 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
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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
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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,
Page 86 and 87:
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
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
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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
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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 -
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specificity of training - target he
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Elastic (Resistance) Tubing 78 Endu
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