PHYSICAL FITNESS EXERCISE BODYBUILDING GYM TRAINING CD

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 Performance

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