Table of Contents
Smith i Chapter 1 Overview of Physical Fitness 3 Muscle Structure and Function 7 Principles of Physical Training 10 Determining Your Training Heart Rate 12 Energy Systems Used by Exercising Muscle 14 ATP-CP System for Speed Work 14 Lactic Acid and ATP-CP System for Anaerobic Work 15 Oxygen System for Aerobic Energy 15 Methods of Physical Training 16 Continuous Exercise Training 18 Conditioning and Deconditioning 19 Chapter 2 SEAL Mission-Related Physical...
Calisthenics in Naval Special Warfare
Muscle strength and endurance are both essential for operational performance. Muscular strength is also required for many Special Warfare missions. Muscular endurance is needed when work is required over longer periods of time e.g., patrolling with a heavy load, climbing with equipment, swimming, or carrying a buddy . The goal of a physical training PT program for the SEAL should be to develop complete muscular fitness i.e., strength, endurance, and power . Muscle strength provides the...
Muscle Balance and Exercise Selection List
It is extremely important to consider muscle balance when designing your workouts. Building strength in the triceps should he balanced by strengthening the biceps, and strengthening the quadriceps should be balanced by strengthening the hamstrings. Without proper balancing of opposing muscle groups, you become vulnerable to injury. The main goal of a weight training regimen is to produce a gain in overall strength for Many exercises can be incorporated into your strength training program. Table...
Cardiorespiratory Conditioning
The American College of Sports Medicine ACSM and the Centers for Disease Control and Prevention recently formulated new guidelines for the American public with respect to exercise. The new recommendations state that Eveiy US adult should accumulate 30 minutes or more of moderate, intensity physical activity on most, preferably all, days of the week. They defined moderate intensity physical activity as activity performed at an intensity of 3 to 6 MKTS, or the equivalent of brisk walking at 3 to...
FITT Frequency Intensity Time Type
In order for the SEAL operator to perform mission-related tasks, strength training is a key aspect that must not be overlooked. Understanding the concepts of Frequency, Intensity, Time, and Type FITT principle will help you understand and maximize your training. The FREQUENCY of training should be determined by the amount of time one has to spend on strength training. As SEAL operators, your weight training time is limited due to busy schedules, so keep this in mind when your start a program....
METs and Watts
The term MET, which was used in the national recommendations for exercise, is often used to estimate energy expenditure and work rate. A MET is defined as a multiple of resting metabolic rate or energy expenditure. One MET is between 0.200 to 0.250 liters of oxygenV'min, or approximately one kcal min, depending on the weight and body type of the person. Two METS would be two times resting metabolic rate or approximately 0.5 liters 2 X 0.200 to 0.250 of oxygen min, or 2 kcal min. Likewise, 3...
The Muscle Strength Endurance Continuum
Muscle strength and muscle endurance exist on a continuum. Given that muscle strength is the amount of force generated by one repetition and muscle endurance is the ability to exert force repeatedly over time, improving muscle strength will improve muscle endurance. If your one repetition maximum weight is increased, your submaximum multiple repetitions can be performed with more weight resistance . Muscle strength is developed by performing low-repetition 6-12 , high-resistance exercises. When...
