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

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Basics Concepts ofCardiorespiratory ExerciseCardiorespiratory conditioning consists of both aerobic exercise, which requiresoxygen to sustain muscle activity, and anaerobic exercise, which does not use oxygen forthe short bursts of highly intense activity. Most daily work and activities are aerobic innature, and thus, improving the delivery of oxygen to the working skeletal muscle willimprove work performance. Your ability to utilize oxygen for exercise depends on a varietyof processes including:" Functioning of your muscles of respiration or pulmonaryventilation." Ability of oxygen to diffuse across lungs into your blood." Ability of heart to increase rate ofbeating and amount of bloodpumped with each beat." Ability of blood vessels in and surroundingskeletal muscle to regulateblood flow." Ability of contracting skeletal muscleto extract and use oxygen inblood.All of these factors are important indetermining your ability to sustain a submaximalworkload, and your maximal aerobic capacity.Two other factors which help determine maximalaerobic capacity are your percentage of specificmuscle fiber types and your genetic makeup.Some persons are endowed with a high aerobiccapacity, whereas others are not. However, everyone can and will improve if acardiorespiratory conditioning program is followed.32 Cardiorespiratory Conditioning
Terms Related to ConditioningMany terms are used to define or describe exercise conditioning and work rate, alsoreferred to as exercise intensity or work load. The two terms used throughout this chapterfor describing how to gauge your work rate will be maximal oxygen uptake and energyexpenditure as calories/hour, or kcal/hr. Other terms to describe work rate and theirinterrelationships will be discussed at the end of this chapter.Maximal Oxygen UptakeThe primary measure or predictors of one's capacity to sustain work performance ismaximal oxygen uptake (VO 2max ) or maximal aerobic (cardiorespiratory) capacity.VO 2max is measured in milliliters per minute (ml/min), Liters/min, or after adjusting forbody weight in kilograms, as ml/kg/min; a higher value indicates a higher level ofcardiorespiratory fitness.Your maximal aerobic capacity or oxygen uptakeis the best indicator of how much work youcan sustain without fatigue.Typical VO 2max values range from 30 ml (of oxygen)/kg/min for an unfit person upto 80 ml/kg/min for an exceptionally fit, endurance athlete. If the unfit and highly fitpersons both weighed 70 kg (155 lb) then their respective absolute maximal aerobiccapacities would be 2.1 liters (of oxygen)/min and 5.6 liters (of oxygen)/min.Using 1 liter of oxygen/min is equivalentto expending 5 kcal/minAs such, the unfit person can only work at a rate of up to 10 kcal/min (2.1 L x 5)whereas the highly fit could work at up to 25 kcal/min (5.6 L x 5 kcal) if needed. If aspecific task required 2 L/min, then this would amount to 10 kcal/min of energy. Restingenergy expenditure requires less than one kcal/min, or about 0.200 to 0.250 L (of oxygen)/min. In order to account for different body sizes, resting energy expenditure for anindividual is usually defined as:3.5 ml of oxygen/kg body weight/minute.Thus, for a 70 kg (155 lb) SEAL, resting energy expenditure would be approximately 245ml/min or 0.245 L/min (3.5 x 70). This is equivalent to expending around 1 to 1.25 kcal/min.The Navy SEAL Physical Fitness Guide 33
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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 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 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
Page 78 and 79: Running GearRunning ShoesA good pai
Page 80 and 81: " Cantilever is a concave outsole d
Page 82 and 83: If you have high arches you will ne
Page 84 and 85: Sometimes low cost, over-the-counte
Page 86 and 87: Table 4-2. Running Surfaces: From B
Page 88 and 89: FootstrikeFor most runners, other t
Page 90 and 91: Figure 4-5. Ways to Increase Runnin
Page 92 and 93: " After you finish, stretch and wal
Page 94 and 95: Table 4-5. Frequency of Running Inj
Page 96 and 97: Open Water GearIn the pure sense th
Page 98 and 99: Table 5-1. Recommended Fin TypesTyp
Page 100 and 101: " Getting the best possible fit; tr
Page 102 and 103: developed guidelines for use of pas
Page 104 and 105: 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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