The U.S. Navy Seal Guide to Fitness and Nutrition

Name: The U.S. Navy Seal Guide to Fitness and Nutrition
Brand: Skyhorse Publishing
Price: 11.16 EUR
Availability: OnlineOnly

Patricia A. Deuster Pierre A. Pelletier Anita Singh(Herausgeber*in)

Skyhorse Publishing

1. Auflage

Erschienen am 1. Juni 2007

480 Seiten

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978-1-62636-933-7 (ISBN)

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Beschreibung

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Inhalt

Intro
Title Page
Copyright Page
Table of Contents
List of Tables
Table of Figures
Part I - Physical Fitness
About the Authors - Part I: The Navy SEAL Physical Fitness Guide
Introduction - to Part I: The Navy SEAL Physical Fitness Guide
Chapter 1 - Overview of Physical Fitness
Exercise Physiology
Muscle Structure and Function
Principles of Physical Training
Determining Your Training Heart Rate
Energy Systems Used by Exercising Muscle
Methods of Physical Training
Conditioning and Deconditioning
Active Recovery
Chapter 2 - SEAL Mission-Related Physical Activities
Mission-Specific Activities
Specific Mission-Related Physical Tasks
Summary
Chapter 3 - Cardiorespiratory Conditioning
Basics Concepts of Cardiorespiratory Exercise
How to Estimate Your Maximal Aerobic Capacity
Types of Aerobic Activities and Basic Workouts
Other Terms for Work Rate
Summary
Chapter 4 - Running for Fitness
Running Gear
Running Surfaces
Warm-Up
Cool-Down and Stretching
Running Gait or Form
Building Your Mileage
Varying Your Workouts
Common Running Injuries or Problems
Resources
Chapter 5 - Swimming for Fitness
Open Water Gear
Open Water Training
Swimming Pool Gear
Pool Training: Building Strength and Endurance
Developing Stroke Skills
Common Problems
Chapter 6 - Strength Training
Weight Training Gear and Equipment
Strength Training Guidelines and Terms
Types of Workouts
Warming Up
Cooling Down and Stretching
Common Problems
Conclusions
Resource
Acknowledgment
Chapter 7 - Flexibility
Flexibility Benefits
Definition
The Stretch Reflex and the Lengthening Reaction
Flexibility Training Methods
Warming-Up and Stretching
Recommended Stretches
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 Calisthenics
Resources
Chapter 9 - Plyometrics
How Plyometrics Work
Preparation for Plyometric Training
Plyometric Training
Plyometric Exercises
Eccentric Downhill Training
Resources
Chapter 10 - Load-Bearing
Physiological and Environmental Factors
Physical Training for Load-Bearing
Optimizing Load-Bearing
Common Medical Conditions
Conclusion
Acknowledgments
Chapter 11 - Training for Specific Environments
Training in Hot Environments
Training in Cold Environments
Training at Altitude
Training in Confined Spaces
Deconditioning
Chapter 12 - Training and Sports Related Injuries
Treatments for Training-Related Injuries
Reconditioning for Return to Full Activity
Types of Injuries
Common Mission and Training Related Injuries
Overtraining Syndrome
When to Seek Medical Care
Chapter 13 - Harmful Substances that Affect Performance
Anabolic/Androgenic Steroids
Other Harmful Chemicals
Summary
Resources
Chapter 14 - Other Training-Related Issues
Winter Warfare Training
The High Mileage SEAL
Nutritional Ergogenic Agents
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
Part II - Nutrition
Preface - to Part II: The Navy SEAL Nutrition Guide
About the Authors - Part II: The Navy SEAL Nutrition Guide
Chapter 1 - Energy Balance = Energy Expenditure - Energy Intake
Units of Energy
Sensitivity of Energy Balance
Components of Energy Expenditure
Total Energy Expenditure
Body Size and Body Mass Index
How To Calculate Energy Expenditure
Chapter 2 - Carbohydrate, Fat and Protein: The Energy-Providing Macronutrients
Carbohydrate
Fat
Protein
Chapter 3 - Micronutrients: Vitamins and Minerals
What are the Recommended Dietary Allowances?
What are Vitamins?
What are Minerals
What Substances May Interfere With Micronutrients?
Summary
Chapter 4 - Vitamin and Mineral Supplements
Role of Vitamins and Minerals in Physical Activity
Benefits of Supplementation
Supplement Use and Performance
Risks of Supplementation
What to Look for When Buying Supplements
Summary
Chapter 5 - Fiber and Health
What is Dietary Fiber?
Why Should I Eat More Fiber?
How Can I Get More Fiber in My Diet?
When Should I Minimize My Fiber Intake?
Chapter 6 - Fluid Replacement: Water and Other Beverages
Distribution and Functions of Water
How to Maintain Water Balance
What Conditions Will Increase Water Losses?
How Can You Make Sure to Get Enough Fluids?
What You Should Drink
When and How Much to Drink?
Chapter 7 - Healthy Snacking
Tips for Healthy Snacking
What Snacks are Best for Different Occasions?
Chapter 8 - Restaurants, Fast Foods and Eating Out
Fast Food Restaurants
Recommendations for Selecting High CHO Foods at Restaurants
Chapter 9 - Nutritional Considerations For Endurance Activities
Glycogen Stores and Meeting Your Energy Needs
Carbohydrates and Endurance Performance
CHO Loading/ Glycogen Supercompensation
Protein Needs
Vitamin and Mineral Needs
Fluid Requirements
Nutritional Interventions During Training Sessions
Summary
Chapter 10 - Nutritional Considerations For Strength Training
Benefits of Strength Training
Factors Determining Muscle Mass
Protein Requirements For Strength Training
Other Nutritional Requirements
Multi-Ingredient Steroid Alternatives - The Bottom Line
Summary
Chapter 11 - Nutrition for Optimum Mission Performance
Nutritional Readiness Before a Specific Mission
Nutrition for Maintaining Performance During Training and Missions
Dietary Considerations for Selected Training and Mission Scenarios
Chapter 12 - Nutritional Interventions for Mission Recovery
Glycogen Restoration
Rehydration
Sodium/Electrolyte Replacement
Summary
Chapter 13 - Food for the Field: Military and Other Rations
The Meal, Ready-to-Eat, Individual (MRE) Menus
Ration, Cold Weather (RCW)
Ration Lightweight - 30 Days (RLW-30)
Food Packet, Long Range Patrol, (improved) (LRP[I])
Commercial Freeze-Dried Products
What Do You Choose?
Other Ration Information
Chapter 14 - Nutritional Considerations For Adverse Conditions
Heat Exposure
Cold Exposure
Sustained Operations
Diving and Immersion in Water
Altitude
Summary
Chapter 15 - Ergogenic Agents - Looking for"The Edge"
Nutritional Products Advertised as Ergogenic Agents
Protein- Carbohydrate Supplements
Chapter 16 - Ergolytic Agents - "Going Backwards"
Alcohol
Smokeless Tobacco
Antihistamines
Appendix 1 - Carbohydrate Content of Selected Foods
Appendix 2 - Fat Content of Selected Foods
Appendix 3 - Protein Content of Selected Foods
Appendix 4 - Energy Expenditure For Various Activities
Appendix 5 - Good Food Sources of Vitamins
Appendix 6 - Good Food Sources of Minerals
Appendix 7 - Sample High Carbohydrate Menus
Appendix 8 - US Navy Special Warfare 10 Commandments Of Nutrition

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