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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
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
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
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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209220 US Navy Peak Performance Through Nutrition and Exercise

209220 US Navy Peak Performance Through Nutrition and Exercise

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Published by: dwbird on Aug 01, 2011
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