The Navy SEAL Physical Fitness Guide - Human Performance
The Navy SEAL Physical Fitness Guide xiii Table 9-3. Plyometric Exercises 167 Table 9-4. Upper Body Plyometrics 171 Table 10-1. ...
xiv Table 15-2. Alternate Activities for a Fitness Program 249 Table 15-3. Basic Physical Training (PT) Activities for Warm-Up, ...
The Navy SEAL Physical Fitness Guide xv List of Figures Figure 1-1. Muscle Fiber Composition and Maximal Oxygen Uptake Values fo ...
xvi Figure 7-4. Recommended Exercise Sequence 118 Figure 7-5. Total Body Post-Exercise Stretching Program 131 Figure 8-1. Modifi ...
The Navy SEAL Physical Fitness Guide 1 Introduction The Navy SEAL Physical Fitness Guide has been prepared for the SEAL communit ...
2 Introduction Definitions for each of these components/terms are provided in Chapter 1: Overview of Physical Fitness; all are e ...
The Navy SEAL Physical Fitness Guide 3 Chapter 1 Overview of Physical Fitness This chapter will introduce terms and definitions ...
4 Overview of Physical Fitness Aerobic Metabolism : Most of the energy needed to support exercise that goes beyond 3 minutes is ...
The Navy SEAL Physical Fitness Guide 5 Eccentric Contraction : Involves the lengthening of a muscle as it develops tension and i ...
6 Overview of Physical Fitness MET (Metabolic Equivalent Unit): A unit used to estimate the metabolic cost of physi- cal activit ...
The Navy SEAL Physical Fitness Guide 7 Muscle Structure and Function The three major types of muscle are: " Cardiac muscle " Ske ...
8 Overview of Physical Fitness Type I Muscle Fibers Type I muscle fibers are involved in endurance activities. These fibers, als ...
The Navy SEAL Physical Fitness Guide 9 Distribution of Fiber Types The amount of Type I and Type II muscle fibers in an individu ...
10 Overview of Physical Fitness Figure 1-1. Muscle Fiber Composition and Maximal Oxygen Uptake Values for Various Athletes by Sp ...
The Navy SEAL Physical Fitness Guide 11 Specificity of Training This principle refers to the training-induced adaptations in met ...
12 Overview of Physical Fitness Measure your heart rate by taking your pulse at the carotid artery (neck) or the radial artery ( ...
The Navy SEAL Physical Fitness Guide 13 Figure 1-2. An Example for Determining Your Target Training Heart Rate Calculate your ta ...
14 Overview of Physical Fitness Figure 1-4. An Example for Determining Your Target Training Heart Rate for Swimming Energy Syste ...
The Navy SEAL Physical Fitness Guide 15 Lactic Acid and ATP-CP System for Anaerobic Work This is a transitional system. When all ...
16 Overview of Physical Fitness Methods of Physical Training Most people think of exercise as being either aerobic or anaerobic. ...
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