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

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Aerobic Metabolism: Most of the energy needed to support exercise that goes beyond 3minutes is provided by aerobic or oxidative energy metabolism. In other words oxygen isrequired to produce energy.Agility: Ability to change physical position with speed and accuracy.Anaerobic: A process of producing energy that does not require the presence of oxygen.Anaerobic Capacity: Total or maximal amount of anaerobic work that can be done.Anaerobic Glycolysis: A process of breaking down glycogen stores without oxygen; lactate(lactic acid) is the by-product of this process.Anaerobic Metabolism: A type of energy metabolism that does not require oxygen.Anaerobic Threshold: Transition point when aerobic metabolism can no longer meet theenergetic demands, and energy from sources independent of oxygen are required. This isalso the work rate at which blood lactate concentrations start to increase during gradedexercise.Adenosine Triphosphate (ATP): Energy released from food is stored in the muscle in theform of ATP. When ATP is broken down energy is released.Balance: Ability to maintain equilibrium when stationary or while moving.Cardiorespiratory Fitness: Ability of the heart, lung and blood vessels to transport oxygenand to remove waste products from the exercising muscle.Concentric Contraction: Shortening of the muscle as it develops tension. This type ofexercise is sometimes known as “positive exercise”.Coordination: Ability to use the senses, such as sight, along with the functioning of a setof muscle groups to complete an activity accurately. For example: hand-eye coordinationduring rifle shooting.Dynamic Exercise: Alternate contraction and relaxation of a skeletal muscle or musclescausing partial or complete range of movement through a joint.4 Overview of Physical Fitness
Eccentric Contraction: Involves the lengthening of a muscle as it develops tension and isalso known as “negative exercise”. Eccentric contractions are used when resisting gravityas is the case in walking down hill or down stairs.Electrocardiogram (ECG): A tracing that shows the electrical activity of the heart.Ergometer: Instrument used to measure work and power.Ergometry: Measurement of work and power during exercise.Exercise: Planned, structured, and repetitive movements performed to improve or maintaincomponents of physical fitness. The components include cardiorespiratory fitness,muscle strength and endurance, flexibility and body composition (see Introduction).Fartlek Training: An unstructured type of interval training for speed-work.Flexibility: Controlled range of motion of a specific joint. The range is a function of elasticityof the tendons, ligaments, and surrounding soft tissue. Control is a function ofstrength at each degree of motion, especially at the end ranges.Glycogen: A form of carbohydrates that is stored in the liver and in muscles for energy.Glycolysis: Breaking down of simple sugars into simpler compounds (chiefly pyruvateand lactate) for energy. This process is anaerobic.Glycolytic: Pertaining to or promoting glycolysis.Heart Rate: Number of heart beats per minute.Interval Training: Very intense exercise bouts are alternated with rest or periods of lowintensity exercise. Exercise during intervals is typically anaerobic.Isokinetic: Contraction of a muscle or muscle group which results in joint movement at aconstant angular velocity. For example: the arm stroke during free style swimming.Isometric (Static): Muscle contracts without shortening or lengthening such that tensionis developed but no muscular work is performed; energy is lost as heat. There is no jointmovement during this type of exercise.Isotonic (Dynamic): Muscle contracts and maintains constant tension by lengthening orshortening.Lactic Acid (lactate): A by-product of anaerobic metabolism.Ligament: A band of fibrous tissue that connects bone to bone or bone to cartilage so as tostrengthen joints.Maximal Oxygen Uptake (VO 2max ): A measure of aerobic fitness: the maximal rate ofoxygen uptake, and therefore aerobic energy utilization during exercise. Typicallyexpressed as liters per minute or milliliters per kilogram (kg) body weight per minute (ml/min/kg).The Navy SEAL Physical Fitness Guide 5
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 16 and 17: Elements of a Load-Bearing Conditio
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 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
Page 66 and 67: many challenges. It is also a very
Page 68 and 69: " A stroke rate between 24 and 30 p
Page 70 and 71: hr, and a moderate workout would be
Page 72 and 73: than 35 steps/minute, whereas a hig
Page 74 and 75: Other Terms for Work RateOther term
Page 76 and 77: 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
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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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