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

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Table 7-2. Static Stretch Exercises to be Used inPhysical TrainingNameDescriptionMuscleGroup(s)Hurdlers Stretch(Quadriceps)Sit with one leg bent and tuckedunder hips so that heel lies justoutside hip; the other leg may bebent or straight. Foot should beextended straight back (not flaredout to one side). Slowly, lean backuntil stretch is felt in top of bent leg.NOTE: To stretch upper thigh and hip flexors, tightenbuttocks and lift hips on side of leg that is tuckedunder while performing this stretch. Bending front legcan provide a further stretch.Quadriceps3 Way Hurdler'sStretch -(Hamstring)From a sitting position, extendone leg out while tucking other infront of hips with knee pointingoutward. Bend torso forwardtoward deck keeping backstraight, stretching muscles ofinner thigh. Hold stretch andreturn to starting position. Next,turn torso toward knee ofextended leg, and bend over fromwaist. Keeping back straight,bring chest toward knee whilestretching muscles in back of leg.Return to starting position. Usingarm opposite extended leg reachup and over while bending bodyto side. Keeping back straight,bring shoulder toward knee while reaching with oppositearm toward foot of extended leg. Stretch shouldbe felt on side of torso and hamstrings.Leg flexors, legadductors, andside of bodySeated Head toKnee (SittingHamstring)From a sitting position, extendthe legs forward and bend thetorso toward the knees, stretchingthe back of the legs. Keepknees slightly bent and the backflat throughout.Leg flexors128 Flexibility
Table 7-2. Static Stretch Exercises to be Used inPhysical TrainingNameDescriptionMuscleGroup(s)Supine or SittingHamstringBegin by lying with back flat ondeck (supine), legs extended.Bring one leg toward chest graspingankle with 1 hand and outsideof knee with other hand. Pull legtoward chest until a stretch is feltin back of leg. This exercise mayalso be performed sitting. Keepingback straight, bring knee ofone leg toward chest. Graspingankle with one and outside ofknee with other, extend leg until astretch is felt in hamstrings.Leg flexorAchilles StretchKneel on deck, toes pointed straightback, palms on deck. Bring hips backtoward heels supporting body weightwith arms if necessary. Bring one footforward until toes are parallel to kneeof other leg. Let bent heel come off theground an inch or so. Lower heel of forward leg towardground while pushing forward on thigh with chest andshoulder. Perform stretch on other leg. Goal is not toflatten heel on deck, but rather to use forward pressureof chest and shoulders on thigh to slightlystretch Achilles tendon.Achilles tendonSoleus StretchStanding on a tilt board, on edge of astair, or curb, flex foot stretching calfmuscles. Bending knee of leg beingstretched will engage soleus.Note:soleus and gastrocnemius comprisethe calf musculature.)SoleusThe Navy SEAL Physical Fitness Guide 129
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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
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Table 4-2. Running Surfaces: From B
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FootstrikeFor most runners, other t
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Figure 4-5. Ways to Increase Runnin
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" After you finish, stretch and wal
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Table 4-5. Frequency of Running Inj
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Open Water GearIn the pure sense th
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Table 5-1. Recommended Fin TypesTyp
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" 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 136 and 137: The quadriceps muscle is quickly st
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
Page 186 and 187: Recommended shoes are those that pr
Page 188 and 189: stress on the muscles, joints, and
Page 190 and 191: Plyometric TrainingPlyometric train
Page 192 and 193: Table 9-3. Plyometric ExercisesExer
Page 194 and 195: Table 9-3. Plyometric ExercisesExer
Page 196 and 197: Table 9-4. Upper Body PlyometricsEx
Page 198 and 199: 174 Plyometrics
Page 200 and 201: " 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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