The U.S. Navy SEAL Guide to Fitness

Name: The U.S. Navy SEAL Guide to Fitness
Brand: Skyhorse Publishing
Price: 10.51 EUR
Availability: OnlineOnly

Patricia A. Deuster(Herausgeber*in)

Skyhorse Publishing

1. Auflage

Erschienen am 7. Mai 2013

304 Seiten

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978-1-5107-2057-2 (ISBN)

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Beschreibung

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Inhalt

Intro
Title Page
Copyright
Table of Contents
List of Tables
List of Figures
Acknowledgments
About the Authors
Foreword
An Introduction by RADM Raymond C. Smith
Introduction
Chapter 1: Overview of Physical Fitness
Exercise Physiology
Definitions and Terminology
Muscle Structure and Function
Type I Muscle Fibers
Type II Muscle Fibers
Distribution of Fiber Types
Principles of Physical Training
Overload
Specificity of Training
Individual Differences
Detraining
Determining Your Training Heart Rate
Energy Systems Used by Exercising Muscle
ATP-CP System for Speed Work
Lactic Acid and ATP-CP System for Anaerobic Work
Oxygen System for Aerobic Energy
Methods of Physical Training
Interval Training
Sprint Training
Interval Sprints
Acceleration Sprints
Fartlek or Speed Play
Continuous Exercise Training
Repetition Running
Conditioning and Deconditioning
Active Recovery
Chapter 2: SEAL Mission-Related Physical Activities
Mission-Specific Activities
Small Unit Patrolling
High Speed Boat Operations
Combat Swimmer Operations
SDV and Dry Deck Shelter Operations
Urban Warfare
Winter Warfare Operations
Specific Mission-Related Physical Tasks
Summary
Chapter 3: Cardiorespiratory Conditioning
Basics Concepts of Cardiorespiratory Exercise
Terms Related to Conditioning
Determination of Work Rate
Factors Affecting the Training Response
Active Recovery
How to Estimate Your Maximal Aerobic Capacity
Bicycle Exercise Test Instructions
Test Procedures
Estimating Maximal Aerobic Capacity
Types of Aerobic Activities and Basic Workouts
Outdoor Activities
Stationary Exercise Alternatives
Basic Workouts
Other Terms for Work Rate
METs and Watts
Summary
Chapter 4: Running for Fitness
Running Gear
Running Shoes
Clothes
Other Gear Items
Running Surfaces
Warm Up
Cool-Down and Stretching
Running Gait or Form
Footstrike
Forward Stride
Body Angle
Arm Drive
Building Your Mileage
Running Frequency
Running Speed and Intensity
Training for a Marathon
Interval Training
Varying Your Workouts
Common Running Injuries or Problems
Resources
Chapter 5: Swimming for Fitness
Open Water Gear
Wet Suits
Hood, Gloves and Booties
Fins and Fin Selection
Face Masks
Open Water Training
Water Temperature Issues
Special Open Water Training Issues
Swimming Pool Gear
Goggles
Kickboard
Pullbuoy
Hand Paddles
Zoomers
Nose Clips
Pool Training: Building Strength and Endurance
Warming Up
Basic Principles of Interval Training
Interval Sets-Endurance
Interval Sets-Strength and Power
Integrated Workouts
Underwater Training
Varying Your Workout
Developing Stroke Skills
General Stroke Principles
The Strokes
Swimming Drills
Common Problems
Chapter 6: Strength Training
Weight Training Gear and Equipment
Strength Training Guidelines and Terms
Repetition Maximum or RM
FITT: Frequency, Intensity, Time, Type
Muscle Balance and Exercise Selection List
Determining Repetition Maximums
Periodization
Weight Lifting Techniques
Types of Workouts
Warming Up
Cooling Down and Stretching
Common Problems
Conclusions
Resource
Acknowledgment
Chapter 7: Flexibility
Flexibility Benefits
The Stretch Reflex and the Lengthening Reaction
Flexibility Training Methods
Dynamic Stretching
Static Stretching
Ballistic Stretching
PNF Stretching
Warming-Up and Stretching
General Warm-Up
Activity-Specific Warm-Up
Recommended Stretches
Dynamic Stretching
Static Stretching
A Post-Exercise Total Body Stretching Program
Resources
Chapter 8: Calisthenics
The Muscle Strength-Endurance Continuum
Calisthenics in Naval Special Warfare
Balancing Abs and Hip Flexors and Extensors
Recommendations for Sit-Ups
Recommendations for Calisthenics
Calisthenic Exercises
Modified Calisthenic Exercises
Resources
Chapter 9: Plyometrics
How Plyometrics Work
Preparation for Plyometric Training
Safety in Plyometric Training
Program Design and the Overload Principle
Plyometric Training
Plyometric Exercises
Eccentric Downhill Training
Resources
Chapter 10: Load-Bearing
Physiological and Environmental Factors
Body and Load Weight
Biomechanics of Load-Bearing
Load-Bearing and Walking Pace
Hydration Status
Environmental Stress
Sleep Loss
Protective Clothing
Physical Training for Load-Bearing
Elements of a Load-Bearing Conditioning Program
Initiating Load Training
Maintaining Load-Bearing Fitness
Optimizing Load-Bearing
Common Medical Conditions
Conclusion
Acknowledgments
Chapter 11: Training for Specific Environments
Training in Hot Environments
Factors that Hinder Body Cooling in the Heat
Heat Acclimation
Heat Injuries
Summary for Hot Environments
Training in Cold Environments
Factors that Compromise Adaptations to Cold
Acclimation to the Cold
Cold Injuries
Nutritional Requirements
Summary for a Cold Environment
Training at Altitude
Acute Mountain Sickness
Other Factors that Hinder Performance at Altitude
Acclimation to Altitude
Training in Confined Spaces
Deconditioning
Chapter 12: Training and Sports Related Injuries
Treatments for Training-Related Injuries
Reduce Inflammation
Application of Ice
Range of Motion
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Reconditioning for Return to Full Activity
Return to Mission-Related Tasks
General Guidelines for Returning to Physical Activity
Types of Injuries
Training-Related Muscle Soreness
Contusions
Sprains and Strains
Muscle Cramps
Fractures
Common Mission and Training Related Injuries
Swimming
Running and Hiking
Knee Sprains
Ankle Sprains
Overtraining Syndrome
When to Seek Medical Care
Chapter 13: Harmful Substances that Affect Performance
Anabolic/Androgenic Steroids
How do Anabolic Steroids Work
How Anabolic Steroids Alter Metabolism
Purported Beneficial Effects of Anabolic Steroids
Adverse Effects of Anabolic Steroids
Legalities of Steroid Use
Medical Uses of Corticosteroids
Other Harmful Chemicals
Growth Hormone
Clenbuterol
Stimulants
Erythropoietin
DHEA
Summary
Resource
Chapter 14: Other Training-Related Issues
Winter Warfare Training
Training for Skiing
Turns, Stops, and Technique
The High Mileage SEAL
Nutritional Ergogenic Agents
Nutritional Products Advertised as Ergogenic Agents
Summary of Ergogenic Agents
Protein-Carbohydrate Supplements
Resource
Chapter 15: Physical Fitness and Training Recommendations
The SEAL Physical Fitness Program
A Physical Fitness Program for Confined Spaces
A Physical Fitness Program for Coming Off Travel
Elimination of "Old" Exercises
A Short Flexibility Program
The Navy SEAL Physical Readiness Test (PRT)
Final Comments From: RADM Smith
Summary
Appendix A. Weight Lifting Techniques
Appendix B. Common Anatomical Terms and Diagrams
Appendix C. Foot Care for Load-Bearing
Photo Credit

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