Force Health Protection: Nutrition and Exercise Resource Manual

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76 Force Health Protection: Neck Stretch Begin from a standing position. Count 1: slowly roll the head to one side, Count 2: slowly roll the head to the front, Count 3: slowly roll the head to the other side, Count 4: slowly roll the head to the front again. Repeat. Do not roll the head back. Stretches the neck muscles. Variation: Turn your head to look over your right shoulder then slowly turn your head to look over your left shoulder. Repeat. Trunk Twisters Begin in a seated position with legs crossed and hands placed behind your head. Count 1: slowly turn your torso, at the waist, to the right and pause. Count 2: slowly turn your torso to the left and pause. Repeat. Stretches abdominals and obliques. Table 9-2. Dynamic Stretches Up Back and Over Begin from standing position with arms at sides. Count 1: slowly bring both arms forward and upward. Count 2: slowly bring both arms down and back. Count 3: slowly move both arms forward, up, back, and around to complete a full circle. Stretches the shoulders, chest, and back. Standing Toe Pointers Start from a standing position with body weight over the heels. Flex and extend the feet and toes. Stretches both the calf muscles and the muscles in front of the shins. Variation: walk on the heels with toes pointed upward. Table 9-1 and Table 9-2 were adapted from The Navy SEAL Physical Fitness Guide. Press-Press-Fling Begin from a standing position with arms bent, fists at chest level, and elbows out to the side. Count 1: gently pull elbows back and release. Count 2: repeat count 1. Count 3: slowly extend arms and pull them back. Stretches the chest and shoulders. Four-Way Lunges Begin from a standing position. Count 1: lunge forward with right leg, distributing body weight across both legs. When lunging forward, the knee should not extend beyond the toe of that leg. Count 2: using the right leg, push off and return to start position. Repeat this movement using the same leg but lunge to the side. Perform exercise with the left leg. Stretches the leg muscles.
10 Training in Confined Spaces In this chapter you will learn about: ◆ Exercises to perform when space and equipment are limited. ◆ Designing a circuit training workout. During deployment or extended training exercises you may encounter conditions that limit your physical training routines and options. Submarines and small assault craft probably create the greatest challenge; but a well balanced training program can be maintained even with limited space and equipment. So, take this opportunity to design new routines with alternative exercises and have fun. The concepts for designing training routines in confined spaces is the same as any gym-based routine, you just have to be more creative. Follow the FITT Principle guidelines outlined in Chapters 4, 5, and 7 and try some of the exercise in this chapter when designing your workouts. ◆ Maintaining morale during deployment. Nutrition and Exercise Resource Manual 77
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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
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 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 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
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
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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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