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

List of TablesTable I-1. Skill- and Health-Related Components of Physical Fitness 2Table 1-1. Distinguishing Characteristics of Major Muscle Fiber Types 9Table 1-2.Table 1-3.Percentage Contributed by Each Energy System to OverallEnergy Needs of Various Activities 16Contribution of the Various Energy Systems According toTraining Methods 17Table 1-4. Various Effects of Physical Conditioning 19Table 2-1. A Summary of Various SEAL Missions 22Table 2-2. Physical Requirements for Specific Missions and Mission Elements 28Table 2-3. Specific Physical Task-Related Training 29Table 3-1.Example of the Relation Between Exercise Intensity, AerobicCapacity and Heart Rate 35Table 3-2. Stages and Work Rates for Cycle Ergometer Exercise Testing 38Table 3-3. Cycle Ergometer Test Form 38Table 3-4.Cardiorespiratory Fitness Classification: Maximal OxygenUptake (ml/kg/min) 39Table 3-5. Typical Energy Requirements for Various Outdoor Activities 41Table 3-6. Different Types of Jumps for Jumping Rope 43Table 3-7. Various Workouts for a Rowing Machine 44Table 3-8.Table 3-9.Table 3-10.Table 3-11.Table 3-12.Energy Expenditure (kcal/hr) for Stationary Cycling atVarious Intensities and Body Weights 45Approximate Energy Requirements (kcal/hr) for Horizontaland Uphill Running on a Treadmill 46Energy Expenditure (kcal/hr) on a Ski Machine at VariousSettings and Speeds 47Energy Expended (kcal/hr) during Stair Stepping at VariousStep Rates 48Energy Expended (kcal/hr) on a Climber at DesignatedWeights and Feet per Minute 48The Navy SEAL Physical Fitness Guidexiii