Exercise and Fitness

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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
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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

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Firefighter Deaths from 1990-20004
Source Firefighter Deaths from 1990-20004
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Elements of Physical Fitness
Skill Related
Health Related

• Agility
• Balance
• Coordination
• Speed
• Power
• Reaction Time

• Aerobic fitness
• Flexibility
• Body Composition
• Muscular Strength
• Muscular Endurance

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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
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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
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Cardiovascular Exercise

• Warm-up and Cool-down 5 10 minutes on both
  sides
• 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.

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• 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

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Strength Training

• Recommendation from American College of Sports
  Medicine for healthy adults
• Perform a minimum of 8 10 separate exercises
  that train the major muscle groups
• Primary goal should be to develop total body
  strength . Programs lasting longer than 1 hour
  are associated with high dropout rate.
• Perform one set (I say 1 -3 sets) of 8 -12 reps
  to point of fatigue.
• Perform exercises 2 times per week
• Work through full range of motion and use proper
  form.
• Exercise with a partner that can provide
  feedback and motivation.

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Key Strength Training Exercise

• Squats
• Lunge
• Step ups
• Calf Raises
• Bench Press
• Bentover Row
• Lateral Raises
• Triceps Extension
• Kickback
• Biceps Curls

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Progression Training Program 1st four weeks of an
academy
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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.
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Target Heart Rate Zone
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
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Strength Training Specificity and Recovery Time
Relative Load Outcome 1 RM of Reps Sets
Rest Light Endurance lt70 12 - 20/1 - 3
30 Sec Moderate Hypertrophy 70 - 80 8 -
12/1 - 6 lt 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
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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

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Avoid Workout Burnout 10 Quick Tips

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

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Symptoms of Overtraining Syndrome

• Decreased performance
• Chronically fatigued
• Lacking motivation
• Disturbances in mood
• Feeling depressed
• Difficulty concentrating
• Muscle soreness
• Difficulty sleeping

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• Questions to ask yourself
• What are your goals?
• What do you enjoy doing?
• What are your time limits?
• What gear do you need?

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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
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Training in Confined Spaces

• Elastic Tubing Exercises Dont 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

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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
• Stair step/jog 60 sec
• Jog in Place 60 sec
• Repeat each station 2-4 times