The Navy Seal Physical Fitness Guide,9781578261062

The Navy Seal Physical Fitness Guide

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Edition: 1st
ISBN13: 9781578261062
ISBN10: 1578261066
Format: Paperback
Pub. Date: 2001-12-17
Publisher(s): Hatherleigh Press
List Price: $19.95

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Summary

Written by some of the most knowledgeable fitness specialists, medical doctors and physiologists around, this guide covers anything and everything there is about physical training and achieving super results. The Navy SEAL Physical Fitness Guide features over 300 tables and figures.

Author Biography

Stewart "Stew" Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free. He has recently appeared on National Geographic's Fight Science - Special Ops where he was subjected to a hypothermic test and combat shooting course.

Table of Contents

An Introduction by RADM Raymond C. Smith i
List of Tables
xi
List of Figures
xv
Introduction 1(2)
Overview of Physical Fitness
3(18)
Exercise Physiology
3(4)
Definitions and Terminology
3(4)
Muscle Structure and Function
7(3)
Type I Muscle Fibers
8(1)
Type II Muscle Fibers
8(1)
Distribution of Fiber Types
9(1)
Principles of Physical Training
10(2)
Overload
10(1)
Specificity of Training
11(1)
Individual Differences
11(1)
Detraining
11(1)
Determining Your Training Heart Rate
12(2)
Energy Systems Used by Exercising Muscle
14(2)
ATP-CP System for Speed Work
14(1)
Lactic Acid and ATP-CP System for Anaerobic Work
15(1)
Oxygen System for Aerobic Energy
15(1)
Methods of Physical Training
16(3)
Interval Training
17(1)
Sprint Training
18(1)
Interval Sprints
18(1)
Acceleration Sprints
18(1)
Fartlek or Speed Play
18(1)
Continuous Exercise Training
18(1)
Repetition Running
19(1)
Conditioning and Deconditioning
19(1)
Active Recovery
20(1)
SEAL Mission-Related Physical Activities
21(10)
Mission-Specific Activities
22(4)
Small Unit Patrolling
22(1)
High Speed Boat Operations
23(1)
Combat Swimmer Operations
24(1)
SDV and Dry Deck Shelter Operations
25(1)
Urban Warfare
25(1)
Winter Warfare Operations
26(1)
Specific Mission-Related Physical Tasks
26(4)
Summary
30(1)
Cardiorespiratory Conditioning
31(22)
Basics Concepts of Cardiorespiratory Exercise
32(5)
Terms Related to Conditioning
33(1)
Determination of Work Rate
34(1)
Factors Affecting the Training Response
35(1)
Active Recovery
36(1)
How to Estimate Your Maximal Aerobic Capacity
37(4)
Bicycle Exercise Test Instructions
37(1)
Test Procedures
37(1)
Estimating Maximal Aerobic Capacity
38(3)
Types of Aerobic Activities and Basic Workouts
41(8)
Outdoor Activities
41(2)
Stationary Exercise Alternatives
43(6)
Basic Workouts
49(1)
Other Terms for Work Rate
49(3)
METs and Watts
51(1)
Summary
52(1)
Running for Fitness
53(18)
Running Gear
54(7)
Running Shoes
54(6)
Clothes
60(1)
Other Gear Items
60(1)
Running Surfaces
61(2)
Warm-Up
63(1)
Cool-Down and Stretching
63(1)
Running Gait or Form
63(2)
Footstrike
64(1)
Forward Stride
64(1)
Body Angle
64(1)
Arm Drive
64(1)
Building Your Mileage
65(4)
Running Frequency
65(1)
Running Speed and Intensity
65(2)
Training for a Marathon
67(1)
Interval Training
68(1)
Varying Your Workouts
69(1)
Common Running Injuries or Problems
69(1)
Resources
70(1)
Swimming for Fitness
71(22)
Open Water Gear
72(4)
Wet Suits
72(1)
Hood, Gloves and Booties
72(1)
Fins and Fin Selection
73(3)
Face Masks
76(1)
Open Water Training
76(3)
Water Temperature Issues
77(1)
Special Open Water Training Issues
78(1)
Swimming Pool Gear
79(1)
Goggles
79(1)
Kickboard
79(1)
Pullbuoy
79(1)
Hand Paddles
80(1)
Zoomers
80(1)
Nose Clips
80(1)
Pool Training: Building Strength and Endurance
80(7)
Warming Up
81(1)
Basic Principles of Interval Training
81(2)
Interval Sets - Endurance
83(1)
Interval Sets - Strength and Power
84(1)
Integrated Workouts
84(2)
Underwater Training
86(1)
Varying Your Workout
86(1)
Developing Stroke Skills
87(5)
General Stroke Principles
87(1)
The Strokes
88(3)
Swimming Drills
91(1)
Common Problems
92(1)
Strength Training
93(16)
Weight Training Gear and Equipment
93(1)
Strength Training Guidelines and Terms
94(9)
Repetition Maximum or RM
95(1)
FITT: Frequency, Intensity, Time, Type
95(2)
Muscle Balance and Exercise Selection List
97(1)
Determining Repetition Maximums
98(2)
Periodization
100(3)
Weight Lifting Techniques
103(1)
Types of Workouts
103(2)
Warming Up
105(1)
Cooling Down and Stretching
106(1)
Common Problems
106(1)
Conclusions
107(1)
Resource
107(1)
Acknowledgment
107(2)
Flexibility
109(24)
Flexibility Benefits
109(1)
Definition
110(1)
The Stretch Reflex and the Lengthening Reaction
111(1)
Flexibility Training Methods
112(3)
Dynamic Stretching
113(1)
Static Stretching
113(1)
Ballistic Stretching
113(1)
PNF Stretching
114(1)
Warming-Up and Stretching
115(3)
General Warm-Up
116(1)
Activity-Specific Warm-Up
116(2)
Recommended Stretches
118(12)
Dynamic Stretching
118(4)
Static Stretching
122(8)
A Post-Exercise Total Body Stretching Program
130(1)
Resources
131(2)
Calisthenics
133(26)
The Muscle Strength-Endurance Continuum
133(2)
Calisthenics in Naval Special Warfare
135(2)
Balancing Abs and Hip Flexors and Extensors
137(5)
Recommendations for Sit-Ups
140(2)
Recommendations for Calisthenics
142(16)
Calisthenic Exercises
143(10)
Modified Calisthenic Exercises
153(5)
Resources
158(1)
Plyometrics
159(16)
How Plyometrics Work
160(1)
Preparation for Plyometric Training
161(5)
Safety in Plyometric Training
161(1)
Program Design and the Overload Principle
162(4)
Plyometric Training
166(1)
Plyometric Exercises
166(6)
Eccentric Downhill Training
172(1)
Resources
172(3)
Load-Bearing
175(10)
Physiological and Environmental Factors
176(4)
Body and Load Weight
176(1)
Biomechanics of Load-Bearing
177(1)
Load-Bearing and Walking Pace
177(2)
Hydration Status
179(1)
Environmental Stress
179(1)
Sleep Loss
180(1)
Protective Clothing
180(1)
Physical Training for Load-Bearing
180(2)
Elements of a Load-Bearing Conditioning Program
180(1)
Initiating Load Training
181(1)
Maintaining Load-Bearing Fitness
182(1)
Optimizing Load-Bearing
182(1)
Common Medical Conditions
183(1)
Conclusion
183(1)
Acknowledgments
183(2)
Training for Specific Environments
185(14)
Training in Hot Environments
186(4)
Factors that Hinder Body Cooling in the Heat
186(1)
Heat Acclimation
187(1)
Heat Injuries
188(2)
Summary for Hot Environments
190(1)
Training in Cold Environments
190(4)
Factors that Compromise Adaptations to Cold
191(1)
Acclimation to the Cold
191(1)
Cold Injuries
192(1)
Nutritional Requirements
193(1)
Summary for a Cold Environment
194(1)
Training at Altitude
194(2)
Acute Mountain Sickness
195(1)
Other Factors that Hinder Performance at Altitude
195(1)
Acclimation to Altitude
196(1)
Training in Confined Spaces
196(2)
Deconditioning
198(1)
Training and Sports Related Injuries
199(22)
Treatments for Training-Related Injuries
200(5)
Reduce Inflammation
200(1)
Application of Ice
201(1)
Range of Motion
202(1)
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
203(2)
Reconditioning for Return to Full Activity
205(2)
Return to Mission-Related Tasks
206(1)
General Guidelines for Returning to Physical Activity
206(1)
Types of Injuries
207(4)
Training-Related Muscle Soreness
207(1)
Contusions
207(1)
Sprains and Strains
208(1)
Muscle Cramps
208(1)
Fractures
209(2)
Common Mission and Training Related Injuries
211(4)
Swimming
213(1)
Running and Hiking
214(1)
Knee Sprains
214(1)
Ankle Sprains
215(1)
Overtraining Syndrome
215(2)
When to Seek Medical Care
217(4)
Harmful Substances that Affect Performance
221(14)
Anabolic/Androgenic Steroids
221(6)
How do Anabolic Steroids Work?
222(2)
How Anabolic Steroids Alter Metabolism
224(1)
Purported Beneficial Effects of Anabolic Steroids
224(1)
Adverse Effects of Anabolic Steroids
225(2)
Legalities of Steroid Use
227(1)
Medical uses of Corticosteroids
227(1)
Other Harmful Chemicals
227(6)
Growth Hormone
227(1)
Clenbuterol
228(1)
Stimulants
228(3)
Erythropoietin
231(1)
DHEA
232(1)
Summary
233(1)
Resources
233(2)
Other Training-Related Issues
235(12)
Winter Warfare Training
235(2)
Training for Skiing
236(1)
Turns, Stops, and Technique
236(1)
The High Mileage SEAL
237(4)
Nutritional Ergogenic Agents
241(5)
Nutritional Products Advertised as Ergogenic Agents
241(3)
Summary of Ergogenic Agents
244(1)
Protein-Carbohydrate Supplements
245(1)
Resources
246(1)
Physical Fitness and Training Recommendations
247(18)
The SEAL Physical Fitness Program
247(6)
A Physical Fitness Program for Confined Spaces
253(1)
A Physical Fitness Program for Coming Off Travel
254(2)
Elimination of ``Old'' Exercises
256(1)
A Short Flexibility Program
257(1)
The Navy SEAL Physical Readiness Test (PRT)
258(2)
Final Comments From: RADM Smith
260(3)
Summary
263(2)
Appendix A. Weight Lifting Techniques 265(10)
Appendix B. Common Anatomical Terms and Diagrams 275(6)
Appendix C. Foot Care for Load-Bearing 281

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