The Navy SEAL Physical Fitness Guide - Uniformed Services ...

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The quadriceps muscle is quickly stretched, and the muscle spindles react by contractingthe quadriceps muscle causing the knee-jerk response. The greater or more rapid thestretch, the greater the response of the muscle spindles and the resultant muscle contraction.Signals are high in frequency at the beginning of a stretch, but then slow down as they adaptto the new length.The lengthening reaction engages GTOs, which are located in the muscle-tendonjunctions, and activates them when the tension in a tendon is increased as a result of eithermuscular contraction, stretching the muscle beyond its resting length, or a combination ofthe two. When muscular tension increases, the GTOs respond by sending inhibitory signalsto the muscle; this causes the muscles to relax, and protects the muscles and tendons fromtearing due to tension overload. Knowledge of the stretch reflex and the lengtheningreaction is useful for effective stretching.The most effective stretches are performedslowly, and held for 15 - 30 seconds.Performing the stretch slowly avoids excessive activation of the muscle spindlesand resultant muscular contraction. Holding the stretch allows time for the muscle spindlesto adapt to the new muscle length, and eventually, to achieve greater lengths. The lengthand duration of the stretch should also be sufficient to activate the GTOs so that theyoverride the muscle spindles and induce muscular relaxation.Flexibility Training MethodsThere are several training methods used to develop flexibility; however, most fallunder the following general categories:" Dynamic" Static" Ballistic" Proprioceptive neuromuscular facilitation (PNF)Dynamic StretchingDynamic stretching (sometimes referred to as active stretching) consists ofcontrolled movements which increase in range and/or speed so that you gradually reachyour full range and speed of movement (e.g., slow, controlled leg swings or kicks,controlled arm swings, back bends). This type of stretching often mimics the activity thatis to be performed and prepares the muscles for that activity.112 Flexibility
There is some controversy surrounding the effectiveness of dynamic stretching andits role in the development of flexibility. Some experts believe that the short, intermittentmovements involved in this type of stretching activate the stretch reflex and cause thestretched muscle to contract. Others maintain that dynamic stretching is beneficial forquick, explosive activities like gymnastics or martial arts. However, in general, dynamicstretching should not be used to develop static flexibility or long-standing changes in rangeof motion. If used at all, dynamic stretching functions best before exercise to enhanceperformance. This type of stretch is often performed after a warm up and prior to anexercise session in anticipation of a particular activity. Dynamic stretches should mimic theactivity that is to be performed.Static StretchingStatic stretching (sometimes referred to as passive stretching) develops staticflexibility and uses slow, controlled movements through a full range of motion. This typeof stretch is performed by holding a position using a part of the body, the assistance of apartner, or some other apparatus such as a pole or the floor (e.g., lifting one leg up andholding it with the hand, the splits). Slow, static stretching helps relieve muscle spasms dueto exercise, and is used for cooling down after a workout to reduce muscle fatigue andsoreness.Ballistic StretchingBallistic stretching uses the momentum of the body or a limb to force a stretch pastthe normal range of motion and then return to the starting position. Ballistic stretchingincorporates bouncing or jerky movements and should not be confused with dynamicstretching. An example of a ballistic stretch would be bouncing down to touch toes or usingthe momentum of the torso to twist the body. Uncontrolled arms swings in which the armsare thrown backward and then bounce back to the starting position are also an example.This type of stretching does not contribute to flexibility. Instead, the repeated activation ofthe stretch reflex causes muscles to contract which can lead to injury. This type ofstretching is not recommended.PNF StretchingProprioceptive neuromuscular facilitation (PNF) stretching is considered anadvanced stretching technique. It is used extensively by physical therapists or when highdegrees of both passive and dynamic flexibility are required for performance (e.g., martialarts, ballet, gymnastics, kick-boxing). There are several PNF techniques, but generally,PNF consists of a passive stretch, followed by an isometric contraction, which is thenfollowed by another stretch (static or dynamic). By combining passive stretching withisometric contractions (a contraction in which there is no change in muscle length or jointmovement) with a partner or object for resistance, PNF uses the stretch reflex andlengthening reaction to achieve a greater range of motion. As described in the sectionThe Navy SEAL Physical Fitness Guide 113
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The Navy SEAL PhysicalFitness Guide
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About the AuthorsCAPT Frank K. Butl
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Warfare (SEAL) personnel, U.S. Mari
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An Introduction byRADM Raymond C. S
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Chapter 2 SEAL Mission-Related Phys
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Underwater Training 86Varying Your
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Elements of a Load-Bearing Conditio
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Summary of Ergogenic Agents 244Prot
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Table 3-13. Workload Conversion She
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Table 15-2. Alternate Activities fo
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Figure 7-4. Recommended Exercise Se
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Table 0-1. Skill- and Health-Relate
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Aerobic Metabolism: Most of the ene
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MET (Metabolic Equivalent Unit): A
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Type I Muscle FibersType I muscle f
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Figure 1-1. Muscle Fiber Compositio
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Measure your heart rate by taking y
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Figure 1-4. An Example for Determin
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Table 1-2. Percentage Contributed b
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if you were exercising continuously
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" Decrease in maximal aerobic capac
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Swimming is not the only mission-re
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Combat Swimmer OperationsWith the c
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Winter Warfare operations often req
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Table 2-2. Physical Requirements fo
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SummaryThe most important types of
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Basics Concepts ofCardiorespiratory
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Anaerobic PowerHow much strenuous w
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" The degree of aerobic training is
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Table 3-2. Stages and Work Rates fo
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40 Cardiorespiratory ConditioningHe
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many challenges. It is also a very
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" A stroke rate between 24 and 30 p
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hr, and a moderate workout would be
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than 35 steps/minute, whereas a hig
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Other Terms for Work RateOther term
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52 Cardiorespiratory Conditioning
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Running GearRunning ShoesA good pai
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" Cantilever is a concave outsole d
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If you have high arches you will ne
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Sometimes low cost, over-the-counte
Page 86 and 87: Table 4-2. Running Surfaces: From B
Page 88 and 89: FootstrikeFor most runners, other t
Page 90 and 91: Figure 4-5. Ways to Increase Runnin
Page 92 and 93: " After you finish, stretch and wal
Page 94 and 95: Table 4-5. Frequency of Running Inj
Page 96 and 97: Open Water GearIn the pure sense th
Page 98 and 99: Table 5-1. Recommended Fin TypesTyp
Page 100 and 101: " Getting the best possible fit; tr
Page 102 and 103: developed guidelines for use of pas
Page 104 and 105: These are useful to develop the fee
Page 106 and 107: Figure 5-2 illustrates how the diff
Page 108 and 109: Freestyle Swim: 10 x 100 m with 45
Page 110 and 111: Underwater TrainingSwimming underwa
Page 112 and 113: For beginning freestyle swimmers, a
Page 114 and 115: Figure 5-7. Side and Front Views of
Page 116 and 117: " One Arm Freestyle: May be done wi
Page 118 and 119: Technology has allowed the developm
Page 120 and 121: The TIME you spend on weight traini
Page 122 and 123: Determining Repetition MaximumsThe
Page 124 and 125: Table 6-4. Intensity Levels Relativ
Page 126 and 127: Table 6-6. Strength Development Pha
Page 128 and 129: Table 6-8. Week 1: Circuit Training
Page 130 and 131: Cooling Down andStretchingUpon the
Page 132 and 133: 108 Strength Training
Page 134 and 135: alanced physical conditioning progr
Page 138 and 139: above, when a muscle is slowly stre
Page 140 and 141: physical activity whether it be str
Page 142 and 143: Figure 7-4. Recommended Exercise Se
Page 144 and 145: Table 7-1. Dynamic Stretch Exercise
Page 146 and 147: Table 7-1. Dynamic Stretch Exercise
Page 148 and 149: Table 7-2. Static Stretch Exercises
Page 156 and 157: " Sudy, Mitchell (Ed.). Personal Tr
Page 158 and 159: Increasing the number of repetition
Page 160 and 161: A unit's PT schedule should beflexi
Page 162 and 163: " Incorporate a total body flexibil
Page 164 and 165: neck into flexion. The fingertips o
Page 166 and 167: For a 30-minute workout, choose 1 t
Page 168 and 169: Table 8-2. Recommended Calisthenics
Page 178 and 179: endurance. Depending on the fitness
Page 180 and 181: 156 CalisthenicsTable 8-4. Buddy Ex
Page 182 and 183: Resources" Gain W., Hartmann J. Str
Page 184 and 185: Plyometric training is very intense
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Recommended shoes are those that pr
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stress on the muscles, joints, and
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Plyometric TrainingPlyometric train
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Table 9-3. Plyometric ExercisesExer
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Table 9-3. Plyometric ExercisesExer
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Table 9-4. Upper Body PlyometricsEx
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174 Plyometrics
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" Physiological and environmental f
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Figure 10-1. Workload and Energy Ex
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Lack of sleep can compromise your m
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" One hump at least every other wee
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184 Load-Bearing
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Training in HotEnvironmentsExercisi
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" Dehydration." Salt depletion." Il
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" Optimize acclimation by a careful
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HypothermiaA lowering of body core
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Training at AltitudeAn athlete’s
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Acclimation to AltitudeProlonged ex
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transient and reversible.Although m
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Treatments for Training-Related Inj
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Table 12-1. Tips for Applying Ice:
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" Increased blood pressure." Decrea
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Return to Mission-Related TasksUlti
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Sprains and StrainsLigaments attach
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" A change in shoe wear (worn out s
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Table 12-5. Musculoskeletal Injurie
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Running and HikingRunning and hikin
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over a period of several days. A da
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218 Training and Sports Related Inj
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220 Training and Sports Related Inj
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use of AAS for improved competitive
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How Anabolic Steroids AlterMetaboli
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permanent impairment, and some arep
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Table 13-3. Physiologic Effects of
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Exercise itself induces these same
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effects of rEPO are actually simila
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234 Harmful Substances that Affect
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Training for SkiingA high skill lev
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to avoid a recurrence of previous i
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Table 14-3. A PT Program for High M
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Table 14-4. Nutritional Ergogenic A
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Table 14-4. Nutritional Ergogenic A
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Supplements are a quick and conveni
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Strength and flexibility are closel
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Table 15-3. Basic Physical Training
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Table 15-4. Total Body Physical Tra
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A Physical Fitness Programfor Comin
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Table 15-7. Re-Entry Physical Train
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Table 15-9. Selected Stretching Exe
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Final Comments From:RADM SmithThis
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Many of the exercises in the RADM S
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264 Physical Fitness and Training R
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Exercise Instruction Diagram3/4 Squ
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Exercise Instruction DiagramBackCur
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Exercise Instruction DiagramShoulde
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Exercise Instruction DiagramBarbell
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Exercise Instruction DiagramWrist C
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CommonTerms forMuscle GroupsHip Ext
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Figure B-2. Selected Muscles of the
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Figure B-4. Selected Muscles of the
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massage feet, apply foot power, cha
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