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Table 1-1. Skill- and Health-Related Components of Physical Fitness 2

Table 1-1. Distinguishing Characteristics of Major Muscle Fiber Types 9

Table 1 -2. Percentage Contributed by Each Energy System to Overall

Energy Needs of Various Activities 16

Table 1 -3. Contribution of the Various Energy Systems According to

Training Methods 17

Table 1 -4. Various Effects of Physical Conditioning 19

Table 2-1. A Summary of Various SEAL Missions 22

Table 2-2. Physical Requirements for Specific Missions and Mission Elements 28

Table 2-3. Specific Physical Task-Related Training 29

Table 3-1. Example of the Relation Between Exercise Intensity, Aerobic

Capacity and Heart Rate 35

Table 3-2. Stages and Work Rates for Cycle Ergometer Exercise Testing 38

Table 3-3. Cycle Ergometer Test Form 38

Table 3-4. Cardiorespiratory Fitness Classification: Maximal Oxygen

Uptake (ml/kg/min) 39

Table 3-5. Typical Energy Requirements for Various Outdoor Activities 41

Table 3-6. Different Types of Jumps for Jumping Rope 43

Table 3-7. Various Workouts for a Rowing Machine 44

Table 3-8. Energy Expenditure (kcal/hr) for Stationary Cycling at

Various Intensities and Body Weights 45

Table 3-9. Approximate Energy Requirements (kcal/hr) for Horizontal and Uphill Running on a Treadmill 46

Table 3-10. Energy Expenditure (kcal/hr) on a Ski Machine at Various

Settings and Speeds 47

Table 3-11. Energy Expended (kcal/hr) during Stair Stepping at Various

Step Rates 48

Table 3-12. Energy Expended (kcal/hr) on a Climber at Designated

Weights and Feet per Minute 48

Table 3-13. Workload Conversion Sheet 51

Table 4-1. The Right Shoe for Your Foot Type 59

Table 4-2. Running Surfaces: From Best to Worst 61

Table 4-3. A Program to Run 40 Miles per Week 66

Table 4-4. A 12 Week Marathon Training Program Starting at 40 MilesA/Veek 67

Table 4-6. Three "Principles" of Good Running Form 70

Table 4-5. Frequency of Running Injuries Reported by a Sample of Male Runners 70

Table 5-1. Recommended Fin Types 74

Table 5-2. Distance, Temperature, and Protection Requirements 78

Table 6-1. Free Weight and Exercise Machine Comparison 94

Table 6-2. Exercise Selection List by Body Part 97

Table 6-3. How to Determine Your 5RM for a Bench Press 99

Table 6-4. Intensity Levels Relative to a 1RM 100

Table 6-5. An Annual Plan for Activation, Strength Development and

Muscular Endurance 101

Table 6-6. Strength Development Phase: 2-Day Circuit Weight

Training Routine 102

Table 6-7. Muscle Endurance Phase: A 2-Day Circuit Weight Training Routine 102

Table 6-8. Week 1: Circuit Training Strength Development Phase '\ 04

Table 6-9. Week 1: Circuit Training Muscle Endurance Phase 104

Table 7-1. Dynamic Stretch Exercises to be Used in Physical Training 119

Table 7-2. Static Stretch Exercises to be Used in Physical Training 123

Table 8-1. The Strength-Endurance Continuum 134

Table 8-2. Recommended Calisthenics for Physical Training 143

Table 8-3. Tips for Developing a Buddy-Assisted Exercise Program 154

Table 8-4. Buddy Exercise Drills 155

Table 9-1. A 10-Week Plyometric Program 164

Table 9-2. Plyometrics: Classified by Jump Direction and Intensity 165

Table 9-3. Plyometric Exercises 167

Table 9-4. Upper Body Plyometrics 171

Table 10-1. Optimizing Load Carriage 182

Table 11-1. Warning Signs of Heat Stroke 189

Table 11-2. Drugs and Chemicals to be Avoided in Hot Environments 189

Table 12-1. Tips for Applying Ice: Passive and Active 202

Table 12-2. Generic Names (and Common Names) for Various

Non-Steroidal Anti-Inflammatory Agents 204

Table 12-3. A Process of Alleviating Muscle Soreness 207

Table 12-4. Return to Running Post Injury 211

Table 12-5. Musculoskeletal Injuries Associated with Mission-Elements 212

Table 12-6. Common Running Injuries 214

Table 12-7. Characterization and Symptoms of Overtraining Syndrome 216

Table 12-8. Symptoms, Prevention, and Treatment of Common

Training- and Mission-Related Injuries 218

Table 13-1. Commonly Used Anabolic/Androgenic Steroids 223

Table 13-2. Adverse Effects of Anabolic Steroids in Men: Physiologic and Psychological 226

Table 13-3. Physiologic Effects of Growth Hormone 228

Table 13-4. Reported Physiologic Effects of Amphetamines 229

Table 13-5. Psychological Effects of Amphetamines 230

Table 13-6. Adverse Effects of Amphetamine Use 231

Table 14-1. Sites, Common Causes of, and Recommendations for

Chronic Musculoskeletal Pain 238

Table 14-2. Physical Fitness Program for High Mileage SEALs with

Chronic Musculoskeletal Pain 239

Table 14-3. A PT Program for High Mileage SEALs with Chronic

Musculoskeletal Pain 240

Table 14-4. Nutritional Ergogenic Agents 242

Table 15-1. The Navy SEAL Physical Fitness Program 248

Table 15-2. Alternate Activities for a Fitness Program 249

Table 15-3. Basic Physical Training (PT) Activities for Warm-Up,

Flexibility and Strength 249

Table 15-4. Total Body Physical Training (PT) Activities for Warm-Up,

Flexibility and Strength 251

Table 15-5. Physical Fitness in Confined Spaces 253

Table 15-6. A Re-Entry Physical Fitness Program 254

Table 15-7. Re-Entry Physical Training 255

Table 15-8. Exercises Eliminated from SEAL PT 257

Table 15-9. Selected Stretching Exercises for Improving Flexibility -

A Short Program 258

Table 15-10. PRT Score for a 34 year old SEAL 259

Table 15-11. RADM Smith's PT Program 261

Table 15-12. Examples of RADM Smith's Exercises 262

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Fitting Exercise Into A Busy Schedule

Fitting Exercise Into A Busy Schedule

Fit exercise into your busy schedule? Thats as absurd as saying that there are eight days in a week! First, youve never exercised before or engaged regularly in a sport second, youve never been into the fitness crowd and have had meager time for such pursuits, and third, youre far too busy to even think of exercise.

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