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Exercise Physical Aerobic Fitness Training Course Manual
2 Volume Set - Over 500 pages
DETAILED CONTENTS
Physical Fitness Training Volume 1 (241 pages)
Chapter 1 - Introduction
Leadership Responsibilities
Components of Fitness
Principles of Exercise
Fitt Factors
Warm-Up and Cool-Down
Phases of Fitness Conditioning
Types of Fitness Programs
Age as a Factor in Physical Fitness
Evaluation
Chapter 2 - Cardio respiratory Fitness
Physiology of Aerobic Training
Fitt Factors
Running
Road Marches
Alternate Forms of Aerobic Exercise
Chapter 3 - Muscular Endurance and Strength
Muscular Fitness
Muscular Contractions
Principles of Muscular Training
Workout Techniques
Major Muscle Groups
Key Points to Emphasize
Exercise Programs
Exercise Chart
Chapter 4 - Flexibility
Stretching Techniques
Fitt Factors
Warm-Up and Cool-Down
Common Stretching Exercises
Chapter 5 - Body Composition
Evaluation Methods
Diet and Exercise
Chapter 6 - Nutrition and Fitness
Guidelines for Healthy Eating
Concerns for Optimal Physical Performance
Nutrition in the Field
Chapter 7 - Circuit Training and Exercise Drills
Circuits
Calisthenics
Grass Drills
Guerrilla Exercises
Chapter 8 - Obstacle Courses and Additional Drills
Obstacle Courses
Rifle Drills
Log Drills
Aquatic Exercise
Chapter 9 - Competitive Fitness Activities
Intramurals
Unit Activities
Orienteering
Unit Olympics
Chapter 10 - Developing the Unit Program
Steps in Planning
Education
Common Errors
A Sample Program
Using the Principles of Exercise
Conclusion
Chapter 11 - Physical Training during Initial Entry Training
Program Development
Safety Considerations
Road Marching
Chapter 12 - Environmental Considerations
Temperature Regulation
Heat Injuries and Symptoms
Acclimatization to Hot, Humid Environments
Exercising In Cold Environments
Acclimatization to High Altitudes
Air Pollution and Exercise
Chapter 13 - Injuries
Typical Injuries Associated With Physical Training
Other Factors
Chapter 14 - Army Physical Fitness Test
Methods of Evaluation
Over-Forty Cardiovascular Screening Program
Overview
Test Administration
Duties of Test Personnel
Test Site
Test Procedures
Test Sequence
Test Results
Scores above Maximum
Temporary Profiles
Permanent Profiles
Alternate Events
Appendices
Physiological Differences between the Sexes
Positive Profile Form
Physical Fitness Log
Stationary Bicycle Test
Selecting the Right Running Shoe
Calculations of Vo2max
Perceived Exertion
The Major Skeletal Muscles of the Human Body
Physical Fitness Guide (300 pages)
Chapter 1 Overview of Physical Fitness
Exercise Physiology
Definitions and Terminology
Muscle Structure and Function
Type I Muscle Fibers
Type II Muscle Fibers
Distribution of Fiber Types
Principles of Physical Training
Overload
Specificity of Training
Individual Differences
Detraining
Determining Your Training Heart Rate
Energy Systems Used by Exercising Muscle
ATP-CP System for Speed Work
Lactic Acid and ATP-CP System for Anaerobic
Oxygen System for Aerobic Energy
Methods of Physical Training
Interval Training
Sprint Training
Interval Sprints
Acceleration Sprints
Fartlek or Speed Play
Continuous Exercise Training
Repetition Running
Conditioning and Deconditioning
Active Recovery
Chapter 2 - Mission-Related Physical Activities
Mission-Specific Activities
Small Unit Patrolling
High Speed Boat Operations
Combat Swimmer Operations
SDV and Dry Deck Shelter Operations
Urban Warfare
Winter Warfare Operations
Specific Mission-Related Physical Tasks
Summary
Chapter 3 -Cardiorespiratory Conditioning
Basics Concepts of Cardiorespiratory Exercise
Terms Related to Conditioning
Determination of Work Rate
Factors Affecting the Training Response Active
Recovery
How to Estimate Your Maximal Aerobic Capacity
Bicycle Exercise Test Instructions
Test Procedures
Estimating Maximal Aerobic Capacity
Types of Aerobic Activities and Basic Workouts
Outdoor Activities
Stationary Exercise Alternatives
Basic Workouts
Other Terms for Work Rate
METs and Watts
Summary
Chapter 4 -Running for Fitness
Running Gear
Running Shoes
Clothes
Other Gear Items
Running Surfaces
Warm-Up
Cool-Down and Stretching
Running Gait or Form
Footsirike
Forward Stride
Body Angle
Arm Drive
Building Your Mileage
Running Frequency
Running Speed and Intensity
Training for a Marathon
Interval Training
Varying Your Workouts
Common Running Injuries or Problems
Chapter 5 - Swimming for Fitness
Open Water Gear
Wet suits
Hood, Gloves and Booties
Fins and Fin Selection
Face Masks
Open Water Training
Water Temperature Issues
Special Open Water Training
Swimming Pool Gear
Goggles
Kickboard
Pullbuoy
Hand Paddles
Zoomers
Nose Clips
Pool Training: Building Strength and Endurance
Warming Up
Basic Principles of Interval Training
Interval Sets - Endurance
Interval Sets - Strength and Power
Integrated Workouts
Underrwater Training
Varying Your Workout
Developing Stroke Skills
General Stroke Principles
The Strokes
Swimming Drills
Common Problems
Chapter 6 - Strength Training
Weight Training Gear and Equipment
Strength Training Guidelines and Terms
Repetition Maximum or RM
FITT: Frequency, Intensity, Time, Type
Muscle Balance and Exercise Selection List
Determining Repetition Maximums
Periodization
Weight Lifting Techniques
Types of Workouts
Warming Up
Cooling Down and Stretching
Common Problems
Conclusions
Chapter 7 - Flexibility
Flexibility Benefits
Definition
The Stretch Reflex and the Lengthening Reaction
Flexibility Training Methods
Dynamic Stretching
Static Stretching
Ballistic Stretching
PNF Stretching
Warming-Up and Stretching
General Warm-Up
Activity-Specific Warm-Up
Recommended Stretches
Dynamic Stretching
Static Stretching
A Post-Exercise Total Body Stretching Program
Chapter 8 - CalisthenIcs
The Muscle Strength-Endurance Continuum
Calisthenics in Naval Special Warfare
Balancing Abs and Hip Flexors and Extensors
Recommendations for Sit-Ups
Recommendations for Calisthenics
Calisthenic Exercises
Modified Calisthenic Exercises
Chapter 9 - Plyometrics
How Plyometrics Work
Preparation for Plyometric Training
Safety in Plyometric Training
Program Design and the Overload Principle
Plyometric Training
Plyometric Exercises
Eccentric Downhill Training
Chapter 10 - Load-Bearing
Physiological and Environmental Factors
Body and Load Weight
Biomechanics of Load-Bearing
Load-Bearing and Walking Pace
Hydration Status
Environmental Stress
Sleep Loss
Protective Clothing
Physical Training for Load- Bearing
Elements of a Load-Bearing Conditioning Program
Initiating Load Training
Maintaining Load-Bearing Fitness
Optimizing Load-Bearing
Common Medical Conditions
Conclusion
Chapter 11 - Training for Specific Environments
Training in Hot Environments
Factors that Hinder Body Cooling in the Heat
Heat Acclimation
Heat Injuries
Summary for Hot Environments
Training in Cold Environments
Factors that Compromise Adaptations to Cold
Acclimation to the Cold
Cold Injuries
Nutritional Requirements
Summary for a Cold Environment
Training at Altitude
Acute Mountain Sickness
Other Factors that Hinder Performance at Altitude
Acclimation to Altitude
Training in Confined Spaces
Deconditioning
Chapter 12 - Training and Sports Related Injuries
Treatments for Training-Related Injuries
Reduce Inflammation
Application of Ice
Range of Motion
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Reconditioning for Return to Full Activity
Return to Mission-Related Tasks
General Guidelines for Returning to Physical Activity
Types of Injuries
Training-Related Muscle Soreness
Contusions
Sprains and Strains
Muscle Cramps
Fractures
Common Mission and Training Related Injuries
Swimming
Running and Hiking
Knee Sprains
Ankle Sprains
Overtraining Syndrome
When to Seek Medical Care
Chapter 13 - Harmful Substances that Affect Performan ce
Anabolic/Androgenic Steroids
How do Anabolic Steroids Work?
How Anabolic Steroids Alter Metabolism
Purported Beneficial Effects of Anabolic Steroids
Adverse Effects of Anabolic Steroids
Legalities of Steroid Use
Medical Uses of Corticosteroids
Other Harmful Chemicals
Growth Hormone
Clenbuterol
Stimulants
Erythropoietin
DHEA
Summary
Chapter 14 - Other Training-Related Issues
Winter Warare Training
Training for Skiing
Turns, Stops, and Technique
The High Mileage SEAL
Nutritional Ergogenic Agents
Nutritional Products Advertised as Ergogenic Agents
Summary of Ergogenic Agents
Protein-Carbohydrate Supplements
Chapter 15 - Physical Fitness and Training Recommendations
The SEAL Physical Fitness Program
A Physical Fitness Program for Confined Spaces
A Physical Fitness Program for Coming Off Travel
Elimination of "Old" Exercises
A Short Flexibility Program
The Navy SEAL Physical Readiness Test (PRT)
Final Comments
Appendices:
Appendix A. Weight Lifting Techniques
Appendix B. Common Anatomical Terms and Diagrams
Appendix C. Foot Care for Load-Bearing
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