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Pre-Season Fitness - NIFC

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					                                                                              Idaho Falls District "Fire Fit"
NAME                                                                                                                                                                          MODULE 1
                                                                                  Pre-Season Fitness
Waiver: This is only a suggestion. If you already have a workout that is keeping you "Fire Fit" and helping you maintain the Engine Fitness Standards then stay with it. This is meant to bring
all others up to par. Keep in mind that the Target Heart-rate zone is recommended for individuals without any health problems. For most healthy individuals this range is 50-80% of your
maximal heart rate. As always, consult a physician before starting any fitness program.

Age:                        =         220     beats per minute. <-- this is your maximal heart rate
RHR                     Resting Heart Rate. Morning of Day 1 take heart rate as soon as you wake up.                        400
Weight:                     =         0.0     Quarts of water needed per day with out working out.                        F 350
                                                                                                      June 1st            i 300
Statistics:                        Starting      Points                Week 2        Points             Goal              r 250
          1.5 Mile                                  0                                   0               10.35             e 200
          Pull ups                                  0                                   0                     7             150
                                                                                                                          F 100
          Push ups                                  0                                   0                 25
                                                                                                                          i  50
          Sit ups                                   0                                   0                 40
                                                                                                                          t   0
           "Fire Fit" score                         0                                   0                                     START            2       4             6        8        FINAL

                                                                                                                                                       Test Weeks
                                                                                       MODULE 1
                                               WEEK 1                                                                                    WEEK 2
               WORKOUT               TIME / HEART RATE            TARGET            WATER                 WORKOUT             TIME / HEART RATE            TARGET          WATER
Day 1      Pancheri Loop                                          132 beats/min                       Central Park Loop                                    132 beats/min
Day 2      Strength Training                                 Deck-10 Pyramids-5                       Strength Training                             Deck-15 Pyramids-6
Day 3      Val Verde Hill                                         132 beats/min                       Big 4                                                132 beats/min
Day 4      Strength Training                                 Deck-10 Pyramids-5                       Strength Training                             Deck-15 Pyramids-6
Day 5      TRACK WORKOUT            run 1 jog 1, repeat 6X   1st lap = #N/A                           Rest                            ------                 -----
Day 6/7    Opt Rest/Activity                                                                          P.T. TEST


           * Pull-ups. If you are not capable of completing all pull-ups in succession do the amount you can and hold the chin-up pose and count
                    the rest of the reps. (Ex. you can do 3 pull-ups and you are on set of 5, do your 3 and the chin-up pose for 2 seconds.)
           *Pull-ups are all the way down to straight arm hang then to chin above the bar with no kicks.
           **The track workout has the recommended 1st lap based on your Fire Fit score. You should run that first lap then a cool down jog(don't stop),
                    then continue running with the 2nd lap trying to improve on your 1st lap time, then another 1 lap cool down jog, and repeat for 6.

           Remember, it takes an average person 2 months to get into "good" shape, but it only takes 2 weeks of not working out to get out of shape.
                                                                              MODULE 2                                                                                       MODULE 2 & 3
                                          WEEK 3                                                                          WEEK 4
                 WORKOUT        TIME / HEART RATE          TARGET           WATER        WORKOUT               TIME / HEART RATE        TARGET            WATER
Day 1    Country Loop                                      176 beats/min            EITC Loop                                            176 beats/min                       Week 4   Points
Day 2    Strength Training                           Deck-15 Pyr-6 Dips-5           Strength Training                              Deck-20 Pyr-7 Dips-5           1.5 mi                0
Day 3    Church to First Hill                              132 beats/min            Freeman to Pancheri Loop                             132 beats/min            Pull-ups              0
Day 4    Strength Training                           Deck-15 Pyr-6 Dips-5           Strength Training                              Deck-20 Pyr-4 Dips-5           Push-ups              0
Day 5    TRACK WORKOUT run 2 jog 1 repeat 3X           1st lap = #N/A               Rest                             ------               ------                  Sit-ups               0
Day 6/7 Opt Rest/Activity                                                           P.T. TEST                                                                                           0

                                          WEEK 5                                                                          WEEK 6
                 WORKOUT        TIME / HEART RATE          TARGET           WATER        WORKOUT               TIME / HEART RATE        TARGET            WATER
Day 1    Green Belt Loop x 2                               176 beats/min            EITC Loop                                            176 beats/min                       Week 6   Points
Day 2    Strength Training                           Deck-25 Pyr-7 Dips-6           Strength Training                              Deck-30 Pyr-8 Dips-7           1.5 mi                0
Day 3    Big 4                                             132 beats/min            Central Park Loop                                    132 beats/min            Pull-ups              0
Day 4    Strength Training                           Deck-25 Pyr-7 Dips-6           Strength Training                              Deck-30 Pyr-5 Dips-5           Push-ups              0
Day 5    TRACK WORKOUT run 3 jog 1 repeat 2X           1st lap = #N/A               Rest                             ------               ------                  Sit-ups               0
Day 6/7 Opt Rest/Activity                                                           P.T. TEST                                                                                           0


                                                                              MODULE 3
                                          WEEK 7                                                                          WEEK 8
                 WORKOUT        TIME / HEART RATE          TARGET           WATER        WORKOUT               TIME / HEART RATE        TARGET            WATER
Day 1    Lower Sunnyside Loop                              176 beats/min            Lincoln Second Hill                                  176 beats/min                       Week 8   Points
Day 2    Strength Training                           Deck-35 Pyr-9 Dips-8           Strength Training                              Deck-40 Pyr-10 Dip-8           1.5 mi                0
Day 3    Panorama                                          154 beats/min            same run but slow                                    132 beats/min            Pull-ups              0
Day 4    Strength Training                           Deck-35 Pyr-9 Dips-8           Strength Training                              Deck-40 Pyr-5 Dips-5           Push-ups              0
Day 5    TRACK WORKOUT          run 4 jog 1, run 2     1st lap = #N/A               Rest                             ------               ------                  Sit-ups               0
Day 6/7 Opt Rest/Activity                                                           P.T. TEST                                                                                           0

                                          WEEK 9                                                                         WEEK 10
                 WORKOUT        TIME / HEART RATE          TARGET           WATER        WORKOUT               TIME / HEART RATE        TARGET            WATER
Day 1    BLM to Stairs                                     176 beats/min            Farm Loop                                            176 beats/min                        Final   Points
Day 2    Strength Training                           Deck-45Pyr-10Dips-10           Strength Training                              Deck Pyr-maxDip-max            1.5 mi                0
Day 3    Sunnyside Hill Dump                               176 beats/min            Pancheri Loop                                        132 beats/min            Pull-ups              0
Day 4    Strength Training                           Deck Pyr-Max Dips-10           Strength Training                              Deck-25 Pyr-5 Dips-5           Push-ups              0
Day 5    TRACK WORKOUT run 5 jog 1,sprint 1            1st lap = #N/A               Rest                             ------               ------                  Sit-ups               0
Day 6/7 Opt Rest/Activity                                                           FINAL PT TEST                                                                                       0
                                     National Fire Operations Fitness Challenge
Notes on using chart: For the callisthenic events, find the number of repetitions and award the highest point value allowable. Example, 32 push-ups equals 42 points. For the run,
find the time and award the points the value reaches. Examples, in the three mile run, 22:19 equals 51 points while 22:16 equals 52 points.
  3 Mile     1.5 mi Pull ups Push ups Sit ups            Points
    32         15        1           15        20           1               Test Administration
   31.43      14.5       1           15        21           2              A medical plan must be in place prior to the test in case first-aid assistance is needed.
   31.27      14.4       1           16        22           3              The number of assistants should be based upon the number of participants.
   31.1       14.3       1           16        22           4
   30.53      14.2       2           17        23           5              The individual test exercises are performed as follows: Pull-ups: Starting position is hanging from a bar, hands
                                                                           approximately shoulder width apart, arms fully extended with elbows locked. Hands can be palms away or palms facing the
   30.37      14.1       2           17        24           6
                                                                           individual. Individual lifts the body until the chin is above the bar and returns to the starting position. This is one repetition.
   30.2        14        2           17        25           7              On each repetition the arms must be fully extended and the chin must clear the bar. No kipping or kicking is allowed. Count
   30.03      13.5       3           18        26           8              the number of pull-ups completed in three minutes or when the individual cannot maintain the starting position (lets go of
                                                                           the bar).
   29.47      13.4       3           18        27           9
   29.3       13.3       3           19        27          10              Push-ups: Starting position is back straight and parallel with the ground, arms straight with hands approximately shoulder
   29.13      13.2       3           19        28          11              width apart and elbows locked. Individual lowers the body until the arms form a ninety degree angle and returns to the
                                                                           starting position with the arms fully locked. This is one repetition. The back must remain straight throughout the exercise.
   28.57      13.1       4           20        29          12              All resting must occur in the starting position. The buttocks are not allowed in the air in the starting position. The arms
   28.4        13        4           20        30          13              must be fully extended (elbows locked). Count the number of repetitions successfully completed in three minutes or when
   28.23      12.5       4           20        31          14              the starting position can no longer be maintained (arms collapsing, buttocks in the air).

   28.06      12.4       5           21        32          15
   27.5       12.3       5           21        32          16              Sit-ups: Starting position is hands behind the ears, back on the ground, legs bent at a forty-five degree angle. Feet can be
                                                                           held by a person or a fixed object. The individual raises the back until the elbows touch the legs, then returns to the starting
   27.33      12.2       5           22        33          17
                                                                           position (shoulder blades touch the ground). This is one repetition. Exercise mats may be used for padding. Count the
   27.16      12.1       5           22        34          18              number of repetitions completed in three minutes.
    27         12        6           22        35          19
   26.43      11.5       6           23        36          20              1 ½ mile or 3 mile run: Conducted on flat, smooth surface.
   26.26      11.4       6           23        37          21
   26.1       11.3       7           24        37          22                     The test exercises are performed under the following conditions:
   25.53      11.2       7           24        38          23                        Exercises may be completed in any order.
   25.36      11.1       7           25        39          24                        Each callisthenic event must be completed within three minutes.
   25.2        11        7           25        40          25                        Maximum break between callisthenic events is seven minutes.
   25.12     10.56       8           26        41          26                        A ten minute warm-up is allowed for the run.
   25.05     10.53       8           26        42          27              An individual may test multiple times, but scoring will always be based on the results of a single testing event, not on
                                                                           amalgamated individual exercise scores from separate testing events.
   24.58     10.49       8           27        42          28
   24.51     10.46       8           27        43          29
   24.44     10.42       8           28        44          30              National Level Recognition and Awards
   24.27     10.38       8           28        45          31
   24.3      10.35       8           28        46          32              Four levels of achievement in the BLM Fire Operations Physical Fitness challenge will be recognized nationally by the Mens
                                                                           Sana in Corpore Sanoaward, which consists of a personalized certificate and patch, as follows:
   24.23     10.31       8           29        46          33
   24.15     10.28       8           29        47          34                  Bronze 100-199 points with a minimum of 25 points in each event
   24.08     10.24       9           30        48          35                  Silver 200-299 points total
   24.01      10.2       9           30        49          36                        Gold
                                                                                       300-399 points total
   23.54     10.17       9           30        50          37               Platinum 400 points total
   23.47     10.13       9           31        50          38
   23.4       10.1       9           31        51          39
   23.33     10.06       9           32        52          40
   23.26     10.02       9           32        53          41
   23.18      9.59       9           32        54          42
   23.11      9.55       10          33        54          43
   23.04      9.52       10          33        55          44
   22.57      9.48       10          34        56          45
   22.5       9.44       10          34        57          46
   22.43      9.41       10          34        58          47
   22.36      9.37       10          35        58          48
   22.47      9.33       10          35        58          49
   22.3        9.3       10          35        60          50
   22.23      9.28       11          37        62          51
   22.16      9.26       11          38        64          52
   22.09      9.25       11          40        65          53
   22.02      9.23       11          42        67          54
   21.56      9.21       12          44        69          55
   21.49      9.19       12          45        71          56
   21.42      9.17       12          47        73          57
   21.35      9.16       12          49        74          58
   21.28      9.14       13          50        76          59
   21.21      9.12       13          52        78          60
   21.14       9.1       13          54        80          61
   21.07      9.08       14          55        82          62
    21        9.07       14          57        83          63
   20.53      9.05       14          59        85          64
   20.47      9.03       15          61        87          65
   20.4       9.01       15          62        89          66
   20.33      8.59       15          64        91          67
   20.26      8.58       15          66        92          68
   20.19      8.56       16          67        94          69
   20.12      8.54       16          69        96          70
   20.05      8.52       16          71        98          71
   19.58       8.5       17          72       100          72
   19.51      8.49       17          74       101          73
19.44   8.47   17    76   103    74
19.38   8.45   18    78   105    75
19.31   8.43   18    79   107    76
19.24   8.41   18    81   109    77
19.17    8.4   18    83   110    78
19.1    8.38   19    84   112    79
19.03   8.36   19    86   114    80
18.56   8.34   19    88   116    81
18.49   8.32   20    89   118    82
18.42   8.31   20    91   119    83
18.35   8.29   20    93   121    84
18.29   8.27   21    95   123    85
18.22   8.25   21    96   125    86
18.15   8.23   21    98   127    87
18.08   8.22   21   100   128    88
18.01    8.2   22   101   130    89
17.54   8.18   22   103   132    90
17.47   8.16   22   105   134    91
17.4    8.14   23   106   136    92
17.33   8.13   23   108   137    93
17.26   8.11   23   110   139    94
17.2    8.09   24   112   141    95
17.13   8.07   24   113   143    96
17.06   8.05   24   115   145    97
16.59   8.04   24   117   146    98
16.52   8.02   25   118   148    99
16.45     8    25   120   150   100

				
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posted:11/5/2011
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