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

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Elements of a Load-Bearing Conditioning Program 180Initiating Load Training 181Maintaining Load-Bearing Fitness 182Optimizing Load-Bearing 182Common Medical Conditions 183Conclusion 183Acknowledgments 183Chapter 11 Training for Specific Environments 185Training in Hot Environments 186Factors that Hinder Body Cooling in the Heat 186Heat Acclimation 187Heat Injuries 188Summary for Hot Environments 190Training in Cold Environments 190Factors that Compromise Adaptations to Cold 191Acclimation to the Cold 191Cold Injuries 192Nutritional Requirements 193Summary for a Cold Environment 194Training at Altitude 194Acute Mountain Sickness 195Other Factors that Hinder Performance at Altitude 195Acclimation to Altitude 196Training in Confined Spaces 196Deconditioning 198Chapter 12 Training and Sports Related Injuries 199Treatments for Training-Related Injuries 200Reduce Inflammation 200Application of Ice 201Range of Motion 202Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) 203Reconditioning for Return to Full Activity 205Return to Mission-Related Tasks 206General Guidelines for Returning to Physical Activity 206Types of Injuries 207viii
Training-Related Muscle Soreness 207Contusions 207Sprains and Strains 208Muscle Cramps 208Fractures 209Common Mission and Training Related Injuries 211Swimming 213Running and Hiking 214Knee Sprains 214Ankle Sprains 215Overtraining Syndrome 215When to Seek Medical Care 217Chapter 13 Harmful Substances that Affect Performance 221Anabolic/Androgenic Steroids 221How do Anabolic Steroids Work? 222How Anabolic Steroids Alter Metabolism 224Purported Beneficial Effects of Anabolic Steroids 224Adverse Effects of Anabolic Steroids 225Legalities of Steroid Use 227Medical Uses of Corticosteroids 227Other Harmful Chemicals 227Growth Hormone 227Clenbuterol 228Stimulants 228Erythropoietin 231DHEA 232Summary 233Resources 233Chapter 14 Other Training-Related Issues 235Winter Warfare Training 235Training for Skiing 236Turns, Stops, and Technique 236The High Mileage SEAL 237Nutritional Ergogenic Agents 241Nutritional Products Advertised as Ergogenic Agents 241The Navy SEAL Physical Fitness Guideix
Page 2 and 3: The Navy SEAL PhysicalFitness Guide
Page 5 and 6: About the AuthorsCAPT Frank K. Butl
Page 7 and 8: Warfare (SEAL) personnel, U.S. Mari
Page 9: An Introduction byRADM Raymond C. S
Page 12 and 13: Chapter 2 SEAL Mission-Related Phys
Page 14 and 15: Underwater Training 86Varying Your
Page 18 and 19: Summary of Ergogenic Agents 244Prot
Page 20 and 21: Table 3-13. Workload Conversion She
Page 22 and 23: Table 15-2. Alternate Activities fo
Page 24 and 25: Figure 7-4. Recommended Exercise Se
Page 26 and 27: Table 0-1. Skill- and Health-Relate
Page 28 and 29: Aerobic Metabolism: Most of the ene
Page 30 and 31: MET (Metabolic Equivalent Unit): A
Page 32 and 33: Type I Muscle FibersType I muscle f
Page 34 and 35: Figure 1-1. Muscle Fiber Compositio
Page 36 and 37: Measure your heart rate by taking y
Page 38 and 39: Figure 1-4. An Example for Determin
Page 40 and 41: Table 1-2. Percentage Contributed b
Page 42 and 43: if you were exercising continuously
Page 44 and 45: " Decrease in maximal aerobic capac
Page 46 and 47: Swimming is not the only mission-re
Page 48 and 49: Combat Swimmer OperationsWith the c
Page 50 and 51: Winter Warfare operations often req
Page 52 and 53: Table 2-2. Physical Requirements fo
Page 54 and 55: SummaryThe most important types of
Page 56 and 57: Basics Concepts ofCardiorespiratory
Page 58 and 59: Anaerobic PowerHow much strenuous w
Page 60 and 61: " The degree of aerobic training is
Page 62 and 63: Table 3-2. Stages and Work Rates fo
Page 64 and 65: 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
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developed guidelines for use of pas
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These are useful to develop the fee
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Figure 5-2 illustrates how the diff
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Freestyle Swim: 10 x 100 m with 45
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Underwater TrainingSwimming underwa
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For beginning freestyle swimmers, a
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Figure 5-7. Side and Front Views of
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" One Arm Freestyle: May be done wi
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Technology has allowed the developm
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The TIME you spend on weight traini
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Determining Repetition MaximumsThe
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Table 6-4. Intensity Levels Relativ
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Table 6-6. Strength Development Pha
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Table 6-8. Week 1: Circuit Training
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Cooling Down andStretchingUpon the
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108 Strength Training
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alanced physical conditioning progr
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The quadriceps muscle is quickly st
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above, when a muscle is slowly stre
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physical activity whether it be str
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Figure 7-4. Recommended Exercise Se
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Table 7-1. Dynamic Stretch Exercise
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Table 7-1. Dynamic Stretch Exercise
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Table 7-2. Static Stretch Exercises
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" Sudy, Mitchell (Ed.). Personal Tr
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Increasing the number of repetition
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A unit's PT schedule should beflexi
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" Incorporate a total body flexibil
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neck into flexion. The fingertips o
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For a 30-minute workout, choose 1 t
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Table 8-2. Recommended Calisthenics
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endurance. Depending on the fitness
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156 CalisthenicsTable 8-4. Buddy Ex
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Resources" Gain W., Hartmann J. Str
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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
Page 294 and 295:
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
Page 304 and 305:
Figure B-4. Selected Muscles of the
Page 306:
massage feet, apply foot power, cha
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