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Table Of Contents

Energy Balance
Energy balance
Figure 1-1. Energy Balance: Intake vs. Output
Estimating Energy Needs
Worksheet 1-1. Calculate Your BMR
Table 1-1. Estimate Your Activity Factor
Body Composition
Worksheet 1-3. Calculate Your BMI
Fat Distribution
Worksheet 1-4. Calculate Your Waist-to-Hip Ratio
Energy Providing Nutrients
Worksheet 2-1. Calculate Your CHO Requirements
Table 2-1. Determining Your Protein Factor
Worksheet 2-2. Calculate Your Protein Requirements
Worksheet 2-3. Determine Your Maximum Fat Limit
Vitamins and Minerals
Table 2-2. Requirements and Functions of Vitamins
Table 2-3. Requirements and Functions of Minerals
Water
Worksheet 2-4. Calculate Your Daily Water Requirement
Figure 2-1. Symptoms of Dehydration
Worksheet 2-5. Calculate Your Water Loss Limit
Dietary Guidelines for Americans
The Food Guide Pyramid
Figure 3-1. Food Guide Pyramid
Table 3-1. Portion Sizes Equivalent to a Serving
Food Labels
Figure 3-2. How to Read a Food Label
Selecting Nutrient-Dense Foods
Vegetarian Diets
Eating Out
Snacking
Nutrition Throughout Life
What is Physical Fitness?
Figure 4-1. The Fitness Continuum
FITT Principle
Figure 4-2. The Physical Activity Pyramid
Fuel Used During Exercise
Exercise Sequence
Figure 4-3. Recommended Exercise Sequence
Training and Detraining
Table 4-1. Training vs. Detraining
Cardiorespiratory Physiology
Benefits of Cardiorespiratory Exercise
Aerobic Exercise Guidelines
Figure 5-1. Measuring Heart Rate at the Wrist
Figure 5-2. Target Heart Rate Zones
Worksheet 5-1. Determine Your Target Heart Rate
Table 5-1. Examples of Aerobic Exercise
Training Design and Progression
Table 5-2. Various Training Strategies for Speed
Walking and Running Gear
Walking
Running
Figure 6-1. Three Traits of a Good Running Form
Table 6-1. Outline of a Walking Program
Table 6-2. Beginning a Jogging Program
Table 6-3. An Intermediate Running Program
Swimming
Table 6-4. Swim Program to Build Your Distance
Strength versus Endurance
Benefits of Strength Training
Determinants of Muscle Size
Figure 7-1. Factors that Affect Muscle Size
Strength Training Guidelines
Figure 7-2. Exercises for Various Muscle Groups
Equipment
Table 7-1. Free Weights vs. Resistance Machines
Types of Workouts
Calisthenics
Calisthenic Guidelines
Table 8-1. Calisthenic Exercises Arranged by Muscle Group
Benefits of Stretching
Flexibility
Flexibility Exercises
Table 9-1. Static Stretches
Table 9-2. Dynamic Stretches
Aerobic Conditioning
Strength Training
Workout Design
Table 10-2. Circuit Training Workout
Morale During Deployment
Carbohydrate Needs
Worksheet 11-1. Calculate Your Daily CHO Needs
Protein Needs
Worksheet 11-2. Calculate Your Protein Needs
Vitamin and Mineral Needs
Fluid Needs
Nutrition for Exercise Recovery
Acclimating to Altered Environments
General Nutrition Issues
Physical Activity Concerns
Hot Environments
Cold Environments
Altitude
Table 13-2. Symptoms of Overtraining Syndrome
Vitamin and Mineral Supplements
Nutritional Ergogenic Agents
Table 14-1. Claims and Risks of Ergogenic Agents
Ergolytic Agents
Table 14-2. Ergolytic Agents and Performance
Pregnancy and Lactation
Female Athlete Triad
Figure 15-1. The Female Athlete Triad
Nutritional Needs
Countering Age- Associated Changes in Fitness
Appendix A: Ideas for Healthy Food Choices
Worksheet A-1. Nutrition Tracking Guide
Appendix B: Sample Workout
Worksheet B-1. Aerobic Exercise Log
Worksheet B-2. Strength Exercise Log
Appendix C: Strength Exercises
Appendix D: Resources
Glossary
Aging
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US Navy - Peak Performance Through Nutrition and Exercise

US Navy - Peak Performance Through Nutrition and Exercise

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Published by Adam W Royal
US Navy guide to health, nutrition, and exercise.
US Navy guide to health, nutrition, and exercise.

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Published by: Adam W Royal on Jul 25, 2007
Copyright:Attribution Non-commercial

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03/10/2013

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