Nutritional Ergogenic Agents

Taking performance-enhancing supplements is a personal choice. Table 14-1 lists some popular ergogenic agents grouped by type (identified in bold), the research findings, and the potential side effects. However, this list is not complete as new supplements enter the market regularly. This table is designed to educate you as a consumer. Many of the ergogenic agents listed are classified as nutritional supplements. When marketed as a nutritional supplement, these substances are not regulated by...

Morale During Deployment

Although confined spaces can limit your training options and make you feel less than enthusiastic to train, you need to remain physically active. Stopping all physical training results in a rapid decline in muscle strength and endurance, flexibility, and aerobic conditioning (see Chapter 4). One option to boost morale and increase participation in physical training during deployment is to help organize and participate in team competitions such as mini-triathlons (perform any three aerobic...

Calisthenic Guidelines

When performing calisthenics to develop muscle strength or endurance, you should follow the same recommendations outlined in Chapter 7. Intensity is largely based on the number of sets and reps, and the length of rest periods. Resistance is provided by body weight rather than an external resistance. Proper form for calisthenic exercises follows many of the general exercise guidelines outlined in Chapter 7, including muscle balance and exercise order. Any of these exercises can be added to your...

Total Daily Estimated Energy Requirement

Your total daily estimated energy requirement (EER) is the amount of kcals you need to eat each day to offset the energy expended through your BMR and physical activity and maintain an energy balance of zero. Calculate your EER in Worksheet 1-2. Worksheet 1-2. Calculate Your Estimated Energy *BMR 'Activity Factor Your Estimated Energy Requirement (EER) _kcal day. *Your BMR is calculated in Worksheet 1-1. The Activity Factor is from Table 1-1. The estimated energy needs of typical 19-50 year old...

Types of Workouts

The following two routines are basic workouts to build muscle strength. Choose the routine that is best for you based on the time available, your goals, your training experience, and your fitness level. More advanced workouts should only be performed once you have a solid muscle strength and endurance base and have perfected your lifting form. For more information on these more advanced routines (such as pyramids, super sets, and split routines) see your Command Fitness Coordinator or a...

The Food Guide Pyramid

You must have noticed the food guide pyramid on food labels. The USDA and the DHHS designed this pyramid to be a flexible dietary guide for Americans. Each compartment contains a different food group and the recommended number of servings that should be consumed daily. The primary energy-providing nutrient (Chapter 2) found in each food group is written in parenthesis. See Figure 3-1. Fats, Oils & Sweets use sparingly (Fats & added sugar) Milk, Yogurt & Cheese Group 2-3 servings...