The Navy SEAL Physical Fitness Guide
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List of Figures
Figure 1-1. Muscle Fiber Composition and Maximal Oxygen Uptake
Values for Various Athletes by Sport 10
Figure 1-2. An Example for Determining Your Target Training Heart Rate 13
Figure 1-3. Target Training Heart Rate Zone 13
Figure 1-4. An Example for Determining Your Target Training Heart
Rate for Swimming 14
Figure 3-1. Plot Your Heart Rate to Estimate Maximal Oxygen Uptake 40
Figure 4-1. Parts of a Running Shoe 55
Figure 4-2. Types of Lasts Used for Running Shoes 56
Figure 4-3. Shoe Construction: Lasting 57
Figure 4-4. Types of Arches 57
Figure 4-5. Ways to Increase Running Speed 66
Figure 4-6. Sample Sprint and Distance Running Interval Workouts 68
Figure 5-1. Examples of Traditional Short and Long Fins (Left) and Newer
Long Blade Fins with Innovative Buckles (Right) 74
Figure 5-2. Energy Systems Used During Interval Sets 82
Figure 5-3. Sample Anaerobic and Aerobic/Endurance Swim Interval Workouts 85
Figure 5-4. Comparing the Free-Style Stroke to the Blades Turning
on a Propeller 88
Figure 5-5. The Free-Style Stroke of Mark Spitz 88
Figure 5-6. Below the Swimmer View of Mark Spitz’s Free-Style Stroke 89
Figure 5-7. Side and Front Views of Mark Spitz’s Free-Style Stroke 90
Figure 6-1. Applying the FITT Principle to Total Body Circuit Weight Training 96
Figure 6-2. Determining Your 1RM from 5RM 99
Figure 7-1. Graphical Representations of Muscle Spindles and
Golgi Tendon Organs 111
Figure 7-2. Contract-Relax PNF Technique 115
Figure 7-3. Specific Warming-Up Activities 117