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

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" Dehydration." Salt depletion." Illness/Infections." Cessation of physical activity.There is some disagreement as to how long it takes to lose acclimation to heat, butgenerally speaking after 2 weeks of working in a hot environment, it will take 3 to 4 weeksbefore most of the adaptations are lost.Heat InjuriesThere are many categories and subcategories of heat injuries. However, there arethree classes of heat-induced injuries that will be considered here:" Heat cramps are painful contractions of muscles (usually in the extremities)following vigorous exercise. They occur most commonly in unacclimatizedpersonnel. No specific cause is known (possibly depletion ofelectrolytes), but such cramps usually resolve when acclimation is complete." Heat exhaustion is a potentially serious injury resulting primarily fromdehydration and electrolyte depletion. The affected individual may feel lightheaded,dizzy, nauseous, fatigued, or develop a headache. If heat exhaustionis suspected, the injured individual should be placed in a cool location if possibleand given replacement fluids by mouth or intravenously." Heat stroke is a life threatening injury in which the affected individualloses the ability to regulate temperature and is overcome by soaring bodycore temperatures (greater than 104° F). Such high temperatures can irreversiblyinjure vital organs and result in death if not rapidly treated. Many factorsmay contribute to heat stoke -- even well hydrated personnel may becomevictims if they ignore the warning signs and symptoms (see the followingTable).Table 11-1. Warning Signs of Heat StrokeSigns to Be Aware ofLight-headednessHeadache188 Training for Specific Environments
Table 11-1. Warning Signs of Heat StrokeSigns to Be Aware ofConfusionNausea/vomitingLoss Of ConsciousnessCombativenessImmediate medical attention is necessary to prevent death. Always remember thebasics of first aid and check the ABC's first (Airway, Breathing and Circulation). Ifpossible, move the injured person to a cool area and remove all of the person’s clothing.Wet the body with a fine mist of water or pour cool water over the body and fan to facilitatecooling. If ice is available, apply bags of ice to the arm pits, groin and sides of the neck.Medical personnel should start intravenous fluids and oxygen if possible and transport theindividual to the nearest medical treatment facility.Many drugs and chemicals can decrease your ability to tolerate the heat, andknowing which ones may interfere with performance can be important on missions in hotenvironments. Table 11-2 presents some of the most common drugs that should be avoidedin hot weather.Table 11-2. Drugs and Chemicals to be Avoided in HotEnvironmentsCaffeine Alcohol DecongestantsAtropine and other anticholenergicsAntihistaminesSummary for Hot Environments" Prepare by maximizing aerobic fitness -- this will greatly help in sudden inoutops where gradual acclimation is not possible." Plan work-out to avoid heat of the day.The Navy SEAL Physical Fitness Guide 189
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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
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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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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
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Page 184 and 185: Plyometric training is very intense
Page 186 and 187: Recommended shoes are those that pr
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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
Page 202 and 203: Figure 10-1. Workload and Energy Ex
Page 204 and 205: Lack of sleep can compromise your m
Page 206 and 207: " One hump at least every other wee
Page 208 and 209: 184 Load-Bearing
Page 210 and 211: Training in HotEnvironmentsExercisi
Page 214 and 215: " Optimize acclimation by a careful
Page 216 and 217: HypothermiaA lowering of body core
Page 218 and 219: Training at AltitudeAn athlete’s
Page 220 and 221: Acclimation to AltitudeProlonged ex
Page 222 and 223: transient and reversible.Although m
Page 224 and 225: Treatments for Training-Related Inj
Page 226 and 227: Table 12-1. Tips for Applying Ice:
Page 228 and 229: " Increased blood pressure." Decrea
Page 230 and 231: Return to Mission-Related TasksUlti
Page 232 and 233: Sprains and StrainsLigaments attach
Page 234 and 235: " A change in shoe wear (worn out s
Page 236 and 237: Table 12-5. Musculoskeletal Injurie
Page 238 and 239: Running and HikingRunning and hikin
Page 240 and 241: over a period of several days. A da
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Page 244 and 245: 220 Training and Sports Related Inj
Page 246 and 247: use of AAS for improved competitive
Page 248 and 249: How Anabolic Steroids AlterMetaboli
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Page 252 and 253: Table 13-3. Physiologic Effects of
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Page 256 and 257: effects of rEPO are actually simila
Page 258 and 259: 234 Harmful Substances that Affect
Page 260 and 261: 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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