NAVY SEALS Fitness Nutrition Weight Loss Exercise on^CD

Peak Performance Through
Nutrition and Exercise
on CD

1 Energy Balance and Body Composition
Energy Balance 1 / Estimating Energy Needs 2 / Body Composition 4 / Fat Distribution 4

2 Overview of Nutrition
Energy Providing Nutrients 6 / Vitamins and Minerals 10 / Water 14

3 Eating for Optimal Health and Fitness
Dietary Guidelines for Americans 16 / The Food Guide Pyramid 17 / Food Labels 19 / Selecting Nutrient-Dense Foods 20 / Vegetarian Diets 20 / Eating Out 21 / Snacking 21 / Nutrition Throughout Life 22

4 Overview of Physical Fitness
What is Physical Fitness? 24 / FITT Principle 24 / Fuel Used During Exercise 26 / Exercise Sequence 26 / Training and Detraining 27

5 Cardiorespiratory Training
Cardiorespiratory Physiology 28 / Benefits of Cardiorespiratory Exercise 29 / Aerobic Exercise Guidelines 29 / Training Design and Progression 33

6 Walk, Run, Swim!
3Walking and Running Gear 35 / Walking 36 Running 37 / Swimming 40 / vi Peak Performance

7 Strength Training
Strength versus Endurance 42 / Benefits of Strength Training 43 / Determinants of Muscle Size 43 / Strength Training Guidelines 44 Equipment 48 / Types of Workouts 49

8 Calisthenics
Calisthenic Guidelines 50

9 Flexibility
Benefits of Stretching 54 / Flexibility Exercises 55

10 Training in Confined Spaces
Aerobic Conditioning 59 / Strength Training 59 / Workout Design 65 / Morale During Deployment 66

11 Nutrition for Exercise
Carbohydrate Needs 67 / Protein Needs 69 / Vitamin and Mineral Needs 70 / Fluid Needs 70 / Nutrition for Exercise Recovery 71

12 Deployment and Altered Climates
Acclimating to Altered Environments 72 / General Nutrition Issues 73 / Physical Activity Concerns 74 / Hot Environments 74 / Cold Environments 74 / Altitude 75

13 Training and Overuse Injuries
Injuries: Treatment and Prevention 76 / Return to Duty 79 / Overtraining Syndrome 79 / Through Nutrition and Exercise vii

14 Supplements and Performance
Vitamin and Mineral Supplements 80 / Nutritional Ergogenic Agents 81 / Ergolytic Agents 83

15 Training Issues for Women
Pregnancy and Lactation 84 / Female Athlete Triad 86

16 Age and Performance
Changes in Metabolism and Body Composition 88 / Nutritional Needs 89 / Countering Age-Associated Changes in Fitness 90

17 Adopting Healthy Habits
Setting “SMART” Goals 92 / Reaching Goals 94 / Maintaining Healthy Habits 95

Appendix A: Ideas for Healthy Food Choices 97
Appendix B: Sample Workout 100
Appendix C: Strength Exercises 103
Appendix D: Resources 109 Glossary 113 Index 117

List of Figures
Figure 1-1. Energy Balance: Intake vs. Output 1 / Figure 2-1. Symptoms of Dehydration 15 / Figure 3-1. Food Guide Pyramid 17 / Figure 3-2. How to Read a Food Label 19 / Figure 4-1. The Fitness Continuum 24 / Figure 4-2. The Physical Activity Pyramid 25 / Figure 4-3. Recommended Exercise Sequence 26 / Figure 5-1. Measuring Heart Rate at the Wrist 30 / Figure 5-2. Target Heart Rate Zones 31 / Figure 6-1. Three Traits of a Good Running Form 37 / Figure 7-1. Factors that Affect Muscle Size 43 / Figure 7-2. Exercises for Various Muscle Groups 47 / Figure 10-1. Anchoring Elastic Tubing 60 / Figure 15-1. The Female Athlete Triad 86 Through Nutrition and Exercise ix

List of Tables
Table 1-1. Estimate Your Activity Factor 3 / Table 2-1. Determining Your Protein Factor 8 / Table 2-2. Requirements and Functions of Vitamins 12 / Table 2-3. Requirements and Functions of Minerals 13 / Table 3-1. Portion Sizes Equivalent to a Serving 18 / Table 3-2. Suggested Servings Based on Total Daily Caloric Intake 18 / Table 4-1. Training vs. Detraining 27

Table 5-1. Examples of Aerobic Exercise 32 / Table 5-2. Various Training Strategies for Speed 33 / Table 6-1. Outline of a Walking Program 37 / Table 6-2. Beginning a Jogging Program 38 / Table 6-3. An Intermediate Running Program 39 / Table 6-4. Swim Program to Build Your Distance 40 / Table 7-1. Free Weights vs. Resistance Machines 48 / Table 8-1. Calisthenic Exercises Arranged by Muscle Group 51 / Table 9-1. Static Stretches 55 / Table 9-2. Dynamic Stretches 57 / Table 10-1. Exercises to Perform in Confined Spaces 61 / Table 10-2. Circuit Training Workout 65

Table 13-1. Injuries, Treatments, and Prevention 77 / Table 13-2. Symptoms of Overtraining Syndrome 79 / Table 14-1. Claims and Risks of Ergogenic Agents 82 / Table 14-2. Ergolytic Agents and Performance 83 / Table 15-1. Nutrition and Exercise Guidelines for Pregnancy 85 x Peak Performance / Table 16-1. Age-Related Changes in Fitness 90 / Table 17-1. Some General Nutrition and Fitness- Related Goals 94 / Table 17-2. Steps and Actions To Take To Reach Your SMART Goals 95 / Table A-1. Healthier Food Selections 97 / Table B-1. Sample Workout 100 / Table C-1. Examples of Common Training Mistakes 108 Through Nutrition and Exercise xi

List of Worksheets
Worksheet 1-1. Calculate Your BMR 2 / Worksheet 1-2. Calculate Your Estimated Energy Requirement (EER) 3 / Worksheet 1-3. Calculate Your BMI 4 / Worksheet 1-4. Calculate Your Waist-to-Hip Ratio 5 / Worksheet 2-1. Calculate Your CHO Requirements 7 / Worksheet 2-2. Calculate Your Protein Requirements 8 / Worksheet 2-3. Determine Your Maximum Fat Limit 10 / Worksheet 2-4. Calculate Your Daily Water Requirement 14 / Worksheet 2-5. Calculate Your Water Loss Limit 15 / Worksheet 5-1. Determine Your Target Heart Rate 31 / Worksheet 11-1. Calculate Your Daily CHO Needs 68 / Worksheet 11-2. Calculate Your Protein Needs 69 / Worksheet A-1. Nutrition Tracking Guide 99 / Worksheet B-1. Aerobic Exercise Log 101 / Worksheet B-2. Strength Exercise Log 102