The Navy SEAL Physical Fitness Guide - Human Performance

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Figure 7-4. Recommended Exercise Sequence 118

Figure 7-5. Total Body Post-Exercise Stretching Program 131

Figure 8-1. Modified Flutterkick: Keeping One Foot on the Deck

Protects the Lower Back 139

Figure 8-2. Modified “Knee Bender”: Keeping One Foot on the Deck

Protects the Lower Back 139

Figure 8-3. Range of Motion for Flexion and Extension of the Upper

Body Based on Anatomy 139

Figure 8-4. Placing a Towel Beneath the Lower Spine can Help Achieve

the Right Form for Abdominal Exercises 140

Figure 8-5. Proper Technique for Sit-ups: Legs Slightly Turned Outward

and Elbows Behind Neck at All Times 140

Figure 8-6. Variations on Sit-Up Routines 141

Figure 9-1. Three Phases of Plyometrics: Lengthening, Amortization and

Take-Off 160

Figure 10-1. Workload and Energy Expenditure During Load-Bearing 178

Figure 10-2. Effects of Walking Pace by Pack Weight and Terrain 178

Figure 12-1. Moving the Ankle Through its Range of Motion (ROM)

with Resistance 203

Figure 12-2. Technique of Cross-Friction Massage 208

Figure 12-3. Examples for Treating Painful Muscle Cramps in the Calf and

Quadricep Muscles 209

Figure B-1. Selected Muscles of the Chest 277

Figure B-2. Selected Muscles of the Back 278

Figure B-3. Selected Muscles of the Front Part (Anterior) of the Upper

and Lower Leg 279

Figure B-4. Selected Muscles of the Back Part (Posterior) of the Upper

and Lower Leg 280