New Jersey City University<\/p>\n
Emergency Personnel Fitness<\/p>\n
Firefighter Fit Training Principles
\nExercise 1<\/p>\n
Section I: Knowledge & Comprehension<\/p>\n
A. What is the first important step in the training process?<\/p>\n
1. __________________________________________________________________________.<\/p>\n
B. Briefly explain with the use of an example, the principle of \u201ctraining specificity\u201d.<\/p>\n
2. __________________________________________________________________________<\/p>\n
_________________________________________________________________________<\/p>\n
_________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
C. As important as all of the other components of your training program may be, the only way that
\nyou\u2019re going to progress, improve and achieve your training goals is by doing what?<\/p>\n
3. _________________________________.<\/p>\n
D. Why do most people fail with their initial training attempts? What action can you take to ensure
\nyour training progress and success?<\/p>\n
4. __________________________________________________________________________<\/p>\n
5. __________________________________________________________________________<\/p>\n
__________________________________________________________________________.<\/p>\n
E. To successfully build upon your initial gains, you should gradually increase the frequency (number
\nof sessions each week) of your workouts, progressively building to the point where you\u2019re training
\naerobically nearly every day and\/or strength training three or four times per week. Once this has
\nbeen accomplished, what changes to your training routine should you make in an effort to
\neffectively promote further development?<\/p>\n
6. __________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
F. Once consistency, increased frequency, duration and a sound training foundation have been
\nachieved, what modification(s) should you make to your training routine in an effort to further
\nenhance physical and physiological development?<\/p>\n
7. __________________________________________________________________________<\/p>\n
__________________________________________________________________________.<\/p>\n
G. In using an \u201cintelligent\u201d approach to progressive training, what type of steps (incremental increases)
\nultimately lead to the largest gains? Explain why.<\/p>\n
8. _________________________________. ________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________.<\/p>\n
H. The human body is an amazing bio-machine, miraculously responding to vigorous challenges by
\nimproving its ability to better handle them in the future. All you have to do is support it by doing
\nwhat three things?<\/p>\n
9. _______________________________, ________________________________________ &<\/p>\n
__________________________________________________________________________.<\/p>\n
I. Explain how you should design your training schedule\/program in an effort to optimize development
\nand minimize the potential for either staleness or injury.<\/p>\n
10. _________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
J. One safe and productive way to maintain proper balance in your progressive training is to employ a
\n\u201chard-easy\u201d approach. Using specific examples, please explain how the \u201chard-easy\u201d principle of
\ntraining can be employed with both aerobic and resistance forms of training.<\/p>\n
11. Running Program: __________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
12. Resistance Training Program: _________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
__________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
K. If you do not supply your body with the appropriate nutrients and\/or allow adequate time for
\nrecovery with your training, the exercise stress that could and should have been constructive winds
\nup instead being absolutely what? Imbalanced overtraining will is very likely to produce what?<\/p>\n
13. ___________________________________.<\/p>\n
14. _______________________, ________________________, ________________________,<\/p>\n
________________________, ______________________ & ________________________.<\/p>\n
L. Explain what is meant by \u201cbalance muscular development. Why is it of critical importance?<\/p>\n
15. _________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
16. _________________________________________________________________________<\/p>\n
_________________________________________________________________________.<\/p>\n
M. Why are lower back injuries so common amongst firefighters, and what action can you take in your
\ntraining to minimize the potential for suffering a debilitating lower back injury?<\/p>\n
17. _________________________________________________________________________.<\/p>\n
18. _________________________________________________________________________.<\/p>\n
N. What should you do prior to launching into a vigorous training program, especially if you are
\nsignificantly de-conditioned and \/or more than 40 years of age?<\/p>\n
8. __________________________________________________________________________.<\/p>\n
O. Why is it so important to conduct a pre-test assessment of your fitness levels in the capacities that
\nyou wish to develop prior to beginning your training program?<\/p>\n
9. __________________________________________________________________________.<\/p>\n
P. Describe an appropriate training outfit for the following types of workouts:<\/p>\n
10. Weight lifting: ____________________________________________________________.<\/p>\n
11. Running: _________________________________________________________________.<\/p>\n
Q. Should people who are just being introduce to resistance training use free-weights or resistance
\nmachines and why?<\/p>\n
12. _______. ________________________________________________________________.<\/p>\n
R. What are some of the added values of resistance training with the use of dumbbells and barbells?<\/p>\n
13. _________________________________________________________________________.<\/p>\n
S. Why is it a good idea to use a journal to record your training and diet?<\/p>\n
14. _________________________________________________________________________<\/p>\n
____________________________________________________________________________.<\/p>\n","protected":false},"excerpt":{"rendered":"
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