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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
