The Navy SEAL Physical Fitness Guide
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List of Tables
Table I-1. Skill- and Health-Related Components of Physical Fitness 2
Table 1-1. Distinguishing Characteristics of Major Muscle Fiber Types 9
Table 1-2. Percentage Contributed by Each Energy System to Overall
Energy Needs of Various Activities 16
Table 1-3. Contribution of the Various Energy Systems According to
Training Methods 17
Table 1-4. Various Effects of Physical Conditioning 19
Table 2-1. A Summary of Various SEAL Missions 22
Table 2-2. Physical Requirements for Specific Missions and Mission Elements 28
Table 2-3. Specific Physical Task-Related Training 29
Table 3-1. Example of the Relation Between Exercise Intensity, Aerobic
Capacity and Heart Rate 35
Table 3-2. Stages and Work Rates for Cycle Ergometer Exercise Testing 38
Table 3-3. Cycle Ergometer Test Form 38
Table 3-4. Cardiorespiratory Fitness Classification: Maximal Oxygen
Uptake (ml/kg/min) 39
Table 3-5. Typical Energy Requirements for Various Outdoor Activities 41
Table 3-6. Different Types of Jumps for Jumping Rope 43
Table 3-7. Various Workouts for a Rowing Machine 44
Table 3-8. Energy Expenditure (kcal/hr) for Stationary Cycling at
Various Intensities and Body Weights 45
Table 3-9. Approximate Energy Requirements (kcal/hr) for Horizontal
and Uphill Running on a Treadmill 46
Table 3-10. Energy Expenditure (kcal/hr) on a Ski Machine at Various
Settings and Speeds 47
Table 3-11. Energy Expended (kcal/hr) during Stair Stepping at Various
Step Rates 48
Table 3-12. Energy Expended (kcal/hr) on a Climber at Designated
Weights and Feet per Minute 48