Free Physical Fitness Books, Guides and Assessment Tools
Here you'll find several physical fitness books, guides and assessments. All of the resources found on this page were developed by various branches of the United States military - though the topics and completely applicable to a civilian population.
Navy Seal Physical Fitness Program
The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help:
- Enhance the physical abilities required to perform Special Operations mission-related physical tasks;
- Promote long-term cardiovascular health and physical fitness;
- Prevent injuries and accelerate return to duty;
- Maintain physical readiness under deployed or embarked environments.
If this guide is able to achieve those goals, it will be a major success. Being a SEAL is a tough job and requires enormous physical strength and stamina. Injuries, both chronic and acute are occupational hazards, but there are training measures and precautions that can be used to decrease the incidence of these injuries. Understanding the basics of physical fitness can go a long way to achieving these goals.
Physical fitness is typically considered a set of characteristics that people gain through various physical efforts. In fact, physical fitness consists of a variety of measurable; some of which are skill-related and others which are health-related.
Navy Seal Physical Fitness Program Download
Force Health Protection: Nutrition and Exercise
This guide has been prepared to assist you, the Navy’s Health Promotion Staff, in your efforts to promote the health and physical readiness of all Navy personnel. A comprehensive overview of basic nutrition and physical fitness programs that address aerobic conditioning and strength training are provided.
The importance of combining sound nutritional and physical fitness practices for gaining and maintaining physical readiness are emphasized. Navy-specific issues such as maintaining physical fitness during deployments, whether aboard a ship and/or in extreme environmental conditions are discussed. Women’s issues, such as nutrition and exercise during pregnancy and lactation, and age-related changes in performance are also addressed. Additionally, resources used to prepare this manual, including websites for various Naval Commands and Civilian organizations involved in health promotion, are provided in Appendix D.
Force Health Protection: Nutrition and Exercise
Warfighter Nutrition Guide and Presentations
The demands imposed by military service, training, and missions are unlike any athletic endeavor. Success requires the mustering of all strength and endurance—both physical and mental. Military service members, Warfighters (WF), are indeed “Warrior Athletes,” the ultimate athlete, at the top of the athletic pyramid. One factor that will contribute to mission success and life-long health is good nutrition. It is well known that appropriate nutritional habits and interventions can enhance performance, and these successful approaches need to be known.
Warfighter Nutrition Guide
- Chapter 1: The Warrior Athlete
- Chapter 2: Balancing the Energy Tank
- Chapter 3: Fueling the Human Weapon
- Chapter 4: High Performance Catalysts
- Chapter 5: Nutrient Timing and Training
- Chapter 6: Optimal Choices for Home Chow
- Chapter 7: Optimal Choices for Eating Out
- Chapter 8: Healthy Snacking
- Chapter 9: Secrets to Keeping Lean
- Chapter 10: Bulking Up
- Chapter 11: Dietary Supplements
- Chapter 12: Enemy Agents
- Chapter 13: Combat Rations
- Chapter 14: Eating Globally
- Chapter 15: Nutrition for Combat Effectiveness
- Chapter 16: Returning to Home Base
- Chapter 17: The High Mileage Warrior Athlete
- Chapter 18: Sustaining Health
Guide PowerPoint Presentations
- Balancing the Energy Tank
- Breakdown of Calories
- Bulking Up
- Calculating Daily CHO Needs
- Calculating Protein Needs
- CHO Needs Before & After
- Coming Home
- Dehydration
- Dietary Supplements
- Eating Globally
- Enemy Agents
- Estimate Total Energy Expenditure
- Fluid Replacement
- Fueling the Human Weapon
- Healthy Living
- High Mileage
- Lean Fighting Machine
- Mission Nutrition
- Mission Nutrition
- Nutrient Timing
- REE
- Resting Energy Expenditure (REE)
- Sleepiness Scale
- Training Distress Scale
Nutrition Peak Performance Manual
Introduction: Nutrition Peak Performance Manual
- Introduction and overview of the manual
- Introduction
Chapter 1: Energy Balance and Body Composition
- Energy Balance
- Estimating Energy Needs
- Body Composition
- Fat Distribution
- Download Chapter 1
Chapter 2: Overview of Nutrition
- Energy Providing Nutrients
- Vitamins and Minerals
- Water
- Download Chapter 2
Chapter 3: Eating for Optimal Health and Fitness
- Dietary Guidelines for Americans
- The Food Guide Pyramid
- Food Labels
- Selecting Nutrient-Dense Foods
- Vegetarian Diets
- Eating Out
- Snacking
- Nutrition Throughout Life
- Download Chapter 3
Chapter 4: Overview of Physical Fitness
- What is Physical Fitness?
- FITT Principle
- Fuel Used During Exercise
- Exercise Sequence
- Training and Detraining
- Download Chapter 4
Chapter 5: Cardiorespiratory Training
- Cardiorespiratory Physiology
- Benefits of Cardiorespiratory Exercise
- Aerobic Exercise Guidelines
- Training Design and Progression
- Download Chapter 5
Chapter 6: Walk, Run, Swim!
- Walking and Running Gear
- Walking
- Running
- Swimming
- Download Chapter 6
Chapter 7: Strength Training
- Strength versus Endurance
- Benefits of Strength Training
- Determinants of Muscle Size
- Strength Training Guidelines
- Equipment
- Types of Workouts
- Download Chapter 7
Chapter 8: Calisthenics
- Calistenic Guideline
- Download Chapter 8
Chapter 9: Flexibility
- Benefits of Stretching
- Flexibility Exercises
- Download Chapter 9
Chapter 10: Training in Confined Spaces
- Calistenic Guideline
- Aerobic Conditioning
- Strength Training
- Workout Design
- Morale During Deployment
- Download Chapter 10
Chapter 11: Nutrition for Exercise
- Carbohydrate Needs
- Protein Needs
- Vitamin and Mineral Needs
- Fluid Needs
- Nutrition for Exercise Recovery
- Download Chapter 11
Chapter 12: Deployment and Altered Climates
- Acclimating to Altered Environments
- General Nutrition Issues
- Physical Activity Concerns
- Hot Environments
- Cold Environments
- Altitude
- Download Chapter 12
Chapter 13: Training and Overuse Injuries
- Injuries: Treatment and Prevention
- Return to Duty
- Overtraining Syndrome
- Download Chapter 13
Chapter 14: Supplements and Performance
- Vitamin and Mineral Supplements
- Nutritional Ergogenic Agents
- Ergolytic Agents
- Download Chapter 14
Chapter 15: Training Issues for Women
- Pregnancy and Lactation
- Female Athlete Triad
- Download Chapter 15
Chapter 16: Age and Performance
- Changes in Metabolism and Body Composition
- Nutritional Needs
- Countering Age-Associated Changes in Fitness
- Download Chapter 16
Chapter 17: Adopting Healthy Habits
- Setting "SMART" Goals
- Reaching Goals
- Maintaining Healthy Habits
- Download Chapter 17
