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Sportág- és terhelésspecifikusan - katonai-rendészeti edzés és étrend: Nutrition Science and Food Standards for Military Operations, Soldier Athlete, Tactical Athlete, ARMY PHYSICAL READINESS TRAINING etc. (128p+46p+123p+434p+286p...)
Building the Soldier Athlete Injury Prevention and Performance Optimization
Proponency Office for Rehabilitation & Reintegration U.S. Army Medical Department
Table of Contents
Advanced Physical Training for the Soldier-Athlete….…3
Battle Focused Training..4
A comparison of unit METL and unit PT, Injury rates
The Basics of Fitness…6
PROVRBS, Principles of PRT, Anaerobic vs. Aerobic Training, Training Intensity
Myth-busters….…..9
Stretching, Fitness Maintenance, Foot Type, Smoking and Tobacco, Weight Loss
Conduct of Physical Readiness Training..11
Training Phases, PRT Development, Potential Schedules
Idea Book16
Preparation (Warm Up)16
Conditioning Drills…22
Core Strength and Balance Training….….…..28
Strength Training…..41
Upper Body Push Exercises44
Upper Body Pull Exercises..48
Lower Body Push Exercises……52
Lower Body Pull Exercises..56
Medicine Ball Drills…..59
Anaerobic Endurance Training.…..75
Movement Drills – speed running..79
Movement Drills - agility ladder.84
Movement Drills – hurdles..90
Movement Drills - cone drills…94
Aerobic Endurance Training..…97
Recovery and Regeneration101
Appendix A: Additional Strengthening Resources.….106
Sample Periodized Workout, “Blitz Training” or “The Sixties”, Commercial Programs
Appendix B: Guide to Buying and Maintaining Running Shoes…..110
Appendix C: Lacing Techniques.113
Appendix D: Sample Foot March and Gear Progression…115
Appendix E: Nutritional Guidelines…116
Appendix F: Environmental Factors121
High Mountain Environments, Heat and Cold Exercise Considerations
Appendix G: Conditioning While Deployed….….124
Appendix H: Equipment Recommendations and Resources..….125
Building the Soldier Athlete: A Profile Physical Training Supplement
U.S. Army Proponency Office for Rehabilitation & Reintegration
TABLE OF CONTENTS
PROFILE PT: THE BASICS..4
RED-LOWER EXTREMITY..6
RED-LOW BACK7
AMBER-LOWER8
AMBER-UPPER.9
GREEN-SELF PACED..10
GREEN-RECOVERY11
APPENDIX A: PREPARATION12
APPENDIX B: STRENGTH TRAINING EXERCISES.19
APPENDIX C: CORE STRENGTHENING.20
APPENDIX D: INJURY SPECIFIC EXERCISES30
HEEL PAIN.31
ANKLE SPRAIN..32
SHIN SPLINTS34
KNEE PAIN.35
HIP PAIN37
BACK PAIN38
SHOULDER PAIN40
NECK PAIN42
APPENDIX E: RETURN TO RUN PROGRESSION44
APPENDIX F: FOOT MARCH PROGRESSION45
APPENDIX G: UNDERSTANDING THE PROFILE46
Building the Tactical Athlete - An Injury Prevention and Performance Enhancement Guide For Commanders and Leaders
U.S. Army Blanchfield Army Community Hospital Physical Therapy Clinic
Table of Contents
Physical Training for the Soldier-Athlete .. 4
Purpose-driven training . 4
Variety 4
Opportunities to excel 5
Battle Focused Training 6
A comparison of unit METL and unit PT. 6
Injury rates: what the research tells us 8
Making your leaders the experts ..10
Risk analysis ..10
The Basics of Fitness . 11
PROVERBS..11
FITT Principle 13
Intensity of Training .. 14
Heart-rate training 14
Rate of Perceived Exertion scale (RPE) 15
Anaerobic vs. Aerobic Training.16
Myth-busters .. 18
Stretching..18
Fitness maintenance .21
Smoking and tobacco 22
Weight loss 23
Idea Book. 24
Dynamic Warm Up.25
Movement Drills 29
Strength Training (Push/Pull) ..31
Aerobic Training 35
Speed and agility drills- no equipment 38
Speed and agility drills- with ladder or hurdles ..41
Medicine Ball Drills44
Core and balance training 49
Injuries 61
Causes of Overuse Injuries 61
Common Lower Extremity Overuse Injuries.63
Common Upper Extremity Overuse Injuries .65
P.R.I.C.E. ..66
Heat vs. Ice67
Common Venues for Traumatic Injuries ..68
Head Injuries .. 69
FM 7-22 ARMY PHYSICAL READINESS TRAINING U.S. Army
OCTOBER 2012
DISTRIBUTION RESTRICTION:
Approved for public release; distribution is unlimited.
HEADQUARTERS, DEPARTMENT OF THE ARMY
RTO-TR-HFM-154 - Nutrition Science and Food Standards for Military Operations
Nutrition et normes d’alimentation pour les opérations militaires
Activity Reference HFM-154
Originator's Reference RTO-TR-HFM-154 AC/323(HFM-154)TP/291
ISBN Reference ISBN 978-92-837-0097-5
Security Classification PUBLIC RELEASE
Originator NATO Science and Technology Organization
Where to find this report List of National Distribution Centres
Presented at / Sponsored by Final Report of RTO Task Group RTG-154.
Published March 2010
Pages 286 (excludes supporting material where applicable)
Distribution Statement: This document is distributed in accordance with NATO Security Regulations and STO policies.
Keywords / Descriptors Applied technology ; Combat rations ; Food safety ; Group feeding ; Individual rations ; Nutrition ; Performance enhancement ; Research and engineering ; Special purpose rations
Abstract This report summarizes a three-year study carried out by NATO RTG-154/HFM-154 Research Task Group on “Nutrition Science and Food Standards for Military Operations” to examine the current state of alliance nation’s individual and special purpose combat rations including their nutritional value.
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