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

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" Increased blood pressure." Decreased ability of blood to clot." Exacerbation of asthma." Potential kidney damage with long-term use.Remember: NSAIDs should not be used, or should be used with extreme caution,in conjunction with alcohol, as both irritate the stomach. Table 12-2 provides a list of themost commonly prescribed (or over-the-counter) NSAIDs, with their generic and commonbrand name.Table 12-2. Generic Names (and Common Names) forVarious Non-Steroidal Anti-Inflammatory AgentsGeneric Anti-Inflammatory AgentsAspirin (Bayer, Aspirin, Ecotrin)Diclofenac (Voltaren)Diflunisal (Dolobid)Etodolac (Lodine)Fenoprofen (Nalfon)Flurbiprofen (Ansaid)Ibuprofen (Advil, Motrin)Ketoprofen (Orudis)Meclofenamate (Meclomen)Nabumetone (Relafen)Naproxen (Naprosyn, Anaprox)Oxaprozin (Daypro)Piroxicam (Feldene, Antiflog)Sulindac (Clinoril)Indomethacin (Indocin, Indocin SR) Tolmetin (Tolectin 200, Tolectin 600)If you have stomach or other gastrointestinal tract problems, Tylenol(acetaminophen) may be a better choice for relieving muscle soreness than Ibuprofen- andAspirin-based products.204 Training and Sports Related Injuries
Reconditioning for Returnto Full ActivityAfter the pain and swelling are reduced and the desired range of motion is achieved,ask the physician, therapist or trainer to design a reconditioning exercise program with theoverall goal of a rapid return to full activity. The exercises prescribed will be specific tothe site and type of injury, and will work towards the following specific goals ofmaximizing:" Flexibility " Strength" Endurance " Power" Speed " Specific Duty TasksEach step should be successfully completed in a step-wise manner before returning to unrestrictedactivity. Definitions of most of these terms can be found in Chapter 1, however,the importance of each is described next." Strength and flexibility are closely linked. If flexibility is not balanced arounda joint, or strength is maintained through only part of the range of motion, therisk of delayed healing or re-injury is high." With respect to endurance, the muscle quickly becomes deconditioned duringthe body's repair process and fatigues. Endurance is important in an injuredankle for example, as it may feel strong when rested but be prone to re-injuryas the muscles and tendons around it become fatigued with activity. Thestrategies for any rehabilitation program include improving individual muscleendurance while maintaining cardiovascular or total body endurance." In terms of power, a weak, deconditioned muscle is prone to re-injury whencalled upon to perform a power move. Strategies for developing powerinclude rapid motion against resistance, use of rubber bands, medicine ballsor weight machines." Sustained speed provides for reconditioning the injured part to anaerobic(without oxygen) activity and coordination of movement. Interval training(e.g., sets of 440 yards over 90 seconds) several times per week is anexcellent supplement to the rehabilitation of a lower extremity injury,provided the operator performs the activity below the pain threshold.Continued use of ice and intermittent application of electrical stimulation,ultrasound and other therapeutic modalities will help accelerate the rapid return to fullactivity.The Navy SEAL Physical Fitness Guide 205
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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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" 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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Page 178 and 179: endurance. Depending on the fitness
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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
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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
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Page 210 and 211: Training in HotEnvironmentsExercisi
Page 212 and 213: " Dehydration." Salt depletion." Il
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
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Page 224 and 225: Treatments for Training-Related Inj
Page 226 and 227: Table 12-1. Tips for Applying Ice:
Page 230 and 231: Return to Mission-Related TasksUlti
Page 232 and 233: Sprains and StrainsLigaments attach
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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 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 260 and 261: Training for SkiingA high skill lev
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Page 264 and 265: Table 14-3. A PT Program for High M
Page 266 and 267: Table 14-4. Nutritional Ergogenic A
Page 268 and 269: Table 14-4. Nutritional Ergogenic A
Page 270 and 271: Supplements are a quick and conveni
Page 272 and 273: Strength and flexibility are closel
Page 274 and 275: Table 15-3. Basic Physical Training
Page 276 and 277: 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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