The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 97 Muscle Balance and Exercise Selection List It is extremely important to consider muscle ...

98 Strength Training Determining Repetition Maximums The purpose of knowing your RM is to allow you to adjust the exercise inten ...

The Navy SEAL Physical Fitness Guide 99 " Oxygen system for aerobic energy to support long-term steady state exercise, such as l ...

100 Strength Training *Adapted with permission from Strength Training for Sports; Applied FuturisticsSM, Inc. Periodization Peri ...

The Navy SEAL Physical Fitness Guide 101 into applied strength for operations. *Adapted with permission from Strength Training f ...

102 Strength Training Table 6-6. Strength Development Phase: 2-Day Circuit Weight Training Routine Week Set 1 Set 2 Set 3 Set 4 ...

The Navy SEAL Physical Fitness Guide 103 Although it may seem a bit foreign to you to see up to 60 reps per set in Table 6-7, th ...

104 Strength Training DB = Dumbbell; BB = Barbell; See Appendix A for pictorial representation. Table 6-8. Week 1: Circuit Train ...

The Navy SEAL Physical Fitness Guide 105 DB = Dumbbell; BB = Barbell; See Appendix A for pictorial representation. Warming Up It ...

106 Strength Training Cooling Down and Stretching Upon the completion of a training routine, cooling down and stretching should ...

The Navy SEAL Physical Fitness Guide 107 Conclusions Strength training with weights is an important component to the complete PT ...

108 Strength Training ...

The Navy SEAL Physical Fitness Guide 109 Chapter 7 Flexibility Most trainers, exercise physiologists, and health care profession ...

110 Flexibility balanced physical conditioning program designed to improve both muscle strength and flexibility. Strength and fl ...

The Navy SEAL Physical Fitness Guide 111 perform a martial arts kick. Static or passive flexibility refers to the maximal range ...

112 Flexibility The quadriceps muscle is quickly stretched, and the muscle spindles react by contracting the quadriceps muscle c ...

The Navy SEAL Physical Fitness Guide 113 There is some controversy surrounding the effectiveness of dynamic stretching and its r ...

114 Flexibility above, when a muscle is slowly stretched and held, the resulting tension triggers the lengthening reaction which ...

The Navy SEAL Physical Fitness Guide 115 Figure 7-2. Contract-Relax PNF Technique It is interesting to note that many stretches ...

116 Flexibility physical activity whether it be stretching, exercise, sports, or mission-related training. Cold muscles don't st ...