Firefighter's by liwenting

VIEWS: 33 PAGES: 21

									  Exercise and Fitness
   For the Fire Fighter

              Lori McKenna
      ACE Certified Personal Trainer


      Preventive Medicine Services
                   And
Cornell Cooperative Extension of Jefferson
                 County
                   Class Objectives:

•   Discuss components of fitness

•   Discuss benefits of exercise

•   How can you fit exercise into a busy schedule

•   Exercising in a confined area

•   Goal setting
Firefighter Deaths from 1990-20004




Source: Firefighter Deaths from 1990-20004
              Elements of Physical
                   Fitness


 Skill Related                Health Related


 Agility                     Aerobic fitness
 Balance                     Flexibility
 Coordination                Body Composition
 Speed                       Muscular Strength
 Power                       Muscular Endurance
 Reaction Time
THE SIX SECRETS OF SUCCESSFUL FITNESS



         M is for Moderation


         A is for extra Activity

         N is for Never miss

         T is for Try different stuff

         R is for Resistance exercises

         A is for added Awareness
Top Five Reasons Why Exercise Programs
              Don't Work

  Reason # 1: Failure to Clearly Identify Goals


  Reason # 2: Lack of Proper Instruction, Direction


  Reason # 3: Failure to Start Slow


  Reason # 4: Lack of Time to Devote to Your Program



  Reason # 5: Poor Eating Habits
       Cardiovascular Exercise

1. Warm-up and Cool-down: 5 – 10 minutes on
   both sides

2. Primary Cardiovascular Exercise: Greatest
   aerobic capacity occurs when exercise involves
   the use of large muscles for a prolonged period
   of time and is rhythmic in nature. This should
   be done 3 – 5 days a week for 30 -60 minutes


3. Progression should be gradual to help prevent
  injuries and to also increases the chance of
  continuation.
     Benefits of Cardiovascular Exercise


   A stronger heart and lower RHR
   Decrease risk of heart disease
   Enhance ability to perform job
   Decrease Blood Pressure and Cholesterol
 Decreases Body Fat, assist with weight
management
   Reduces stress
                 Strength Training
Recommendation from American College of Sports Medicine for
                     healthy adults:


1. Perform a minimum of 8 – 10 separate exercises that train the major
   muscle groups

2. Primary goal should be to develop total body strength . Programs
   lasting longer than 1 hour are associated with high dropout rate.


3. Perform one set (I say 1 -3 sets) of 8 -12 reps to point of fatigue.

4. Perform exercises 2 times per week


5. Work through full range of motion and use proper form.


6. Exercise with a partner that can provide feedback and motivation.
Key Strength Training Exercise

           •   Squats
           •   Lunge
           •   Step ups
           •   Calf Raises
           •   Bench Press
           •   Bentover Row
           •   Lateral Raises
           •   Triceps Extension
           •   Kickback
           •   Biceps Curls
                   Progression Training Program
                   1st four weeks of an academy
Speed walk for 15   Circuit training    Speed walk 20          Circuit train 20   Speed walk 10
min and Stretch     for 20 minutes:     min; Stretch 15        min; ab/back for   min/stair climber
for 15 min          ab/back for 15      min                    15 min             for 10 min;
                    min                                                           ab/back 15 min


Circuit train 25    Speed walk 20       Circuit train 25       Speed walk         Circuit train 25
min; ab/back for    min; Stretch 15     min; ab/back for       205min; Stretch    min; ab/back for
15 min              min                 15 min                 15 min             15 min




Speed walk          Circuit train 25    Speed walk 20          Circuit train 25   Speed walk 20
15min/stair         min (increase       min; Stretch 15        min (increase      min; Stretch 15
climber for         intensity);         min                    intensity);        min
15min; ab/back      ab/back for 15                             ab/back for 15
15 min              min                                        min




Circuit train 25    Speed walk/         Circuit train 25 min   Speed walk with    Circuit train 25
min (increase       light jog 20 min;   (increase              gear on 20 min;    min (increase
intensity);         Stretch 15 min      intensity); ab/back    Stretch 15 min     intensity);
ab/back for 15                          for 15 min                                ab/back for 15
min                                                                               min
A physical conditioning program is just
like anything else: You get out of it what
you put into it. If the time is used
productively, you stand to benefit a
great deal.
        Maximum Heart Rate = 220 - Age
                   Low End      x 60%
        Maximum Heart Rate = 220 - Age
                     High End x 85%
This the desired zone of where your want your Heart Rate
                    while exercising
Relative Load   Outcome        %1 RM        # of Reps & Sets   Rest
Light           Endurance      <70          12 - 20/1 - 3      30 Sec
Moderate        Hypertrophy    70 - 80      8 - 12/1 - 6        < 2 Min
Heavy           Strength/Power 80 - 100     1 - 8/1 - 5+       2 - 5 Min


                              Did You Know?
  Strength Training 2-days per week in accordance with these guidelines
   produces about 80 percent of the strength gains seen when training
                              3-days per week
Everyone exercises for different reasons, no matter your
     initial motivation, you still get all the benefits.
    Help lose weight
    Improve physical appearance
    Increase muscular strength or endurance
    Maintain or increase metabolic rate
    Increase stamina and ability to do continuous work
    Provide protection against injury
    Improve balance and coordination
    Decrease risk of osteoporosis
    Lower blood pressure and cholesterol
    Enhance sexual desire and performance
    Reduce risk of heart disease and stroke
    Reduce stress
    Improve self-esteem and confidence
    Help you to sleep better, relax and improve mood
  Avoid Workout Burnout – 10 Quick Tips

1. Start slowly and spread initial enthusiasm out over time
2. Perform a split routine or change exercises from workout to
   workout
3. Use 2 – 3 modes of cardio during one workout
4. Intersperse stretches between strength exercises
5. Every 2 – 3 weeks take a week off
6. Completely change your routine every 3 to 6 months
7. Exercise outdoors whenever possible
8. Play your way fit (racquetball, golf without a cart, basketball)
9. Set up a small home gym to save time and energy
10. Pay attention to signs of overtraining and slow down if
   necessary
Symptoms of Overtraining Syndrome

          Decreased performance
          Chronically fatigued
          Lacking motivation
          Disturbances in mood
          Feeling depressed
          Difficulty concentrating
          Muscle soreness
          Difficulty sleeping
     Questions to ask yourself:

1.   What are your goals?


2.   What do you enjoy doing?


3.   What are your time limits?


4. What gear do you need?
         Walking Program
Weeks   Frequency   Miles   Goal/Pace
 1-2       3         2.0    40 min/3.0 mph
 3-4       4         2.0    38 min/3.2 mph
 5-6       5         2.0    36 min/3.3 mph
 7         5         2.0    34 min/3.5 mph
 8         5         2.5    43 min/3.5 mph
 9         5         3.0    51 min/3.5 mph
10-15      5         3.0    45 min/4.0 mph
16-17      4         3.5    53 min/4.0 mph
18-19      4-5       4.0    60 min/4.0 mph
          Training in Confined Spaces


 Elastic Tubing Exercises: Don’t take up a lot of space and can be
done anywhere



 Inflatable Stability Balls: Excellent for abdominals, lower back
and stability exercises



   Circuit Training Workouts
          Circuit Training Workout
Station                  Exercise                           Time
                  Warm-up                          5 min
  1                 Wall Squat with Ball                    60 sec
  2                      Push-ups                           60 sec
  3                     Jog in Place                        60 sec
  4                  Stair step/jog                         60 sec
  5                    Jumping Jacks                        60 sec
               Check Heart Rate                    60 sec
  6               AbCrunches/Lower Back Ext                 60 sec
  7                 Lat Pulldown w/band                     60 sec
  8               Bicep Curls/Triceps Ext w/band            60 sec
  9                   Jumping Jacks                         60 sec
10                  Stair step/jog                          60 sec
11                      Jog in Place                        60 sec
              Repeat each station 2-4 times

								
To top