COURSE SPORTS TRAINING WEIGHTS TRAINING EXERCISE YOGA

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Box for illustration only OS Software Physical Fitness Training Course     Professional Auto-run CD - easy-use menu system Accessing your Course  is simplicity itself with this professionally authored menu-driven CD - all you need to be able to do is click your mouse!           Included on your CD:                                                                          2  Volume Set 540 Pages                                 Manuals in PDF format  A practical guide to Physical Fitness  set in 2 volumes, written by people who know about getting fit -  the military . Arranged in pdf files.         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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