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Index
Title Page Copyright Page Part I Acknowledgements About the Authors Introduction 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 Specificity of 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 theLengthening Reaction Flexibility Training Methods Warming-Up and Stretching Activity-Specific Warm-Up Recommended Stretches A Post-Exercise Total BodyStretching 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 Trainin 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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