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fitness program is divided into the following sections:
• Warm up
• Strength and Muscular Endurance Exercises (Calisthenics
and Weight Training)
• Aerobic Training Exercises
• Cool Down
The strength and muscular endurance exercises do not have to be
done on the same day or during the same exercise session as the
aerobics program. In other words, they may be done on separate days
or at different times on the same day. However, every exercise session
should be preceded by a warm up period and followed by a cool down
period. For example, if the strength and muscular endurance exercises
are done on the same day but at a different time than the aerobics
program, warm up and cool down exercises should be performed before
and after each of the two exercise sessions.
The warm up exercises are designed not only to get a person physically
and mentally ready for the muscular and/or aerobics exercise sessions,
but also to help develop flexibility in various joints. The strength
and muscular endurance exercises can be done in one of two ways,
depending on the availability of equipment. Some degree of strength
and muscular endurance can be developed by doing calisthenics which
require little or no equipment but is more typically accomplished
by training with weights. Training with weights can be done either
by using free weights, such as barbells, or by using weight machines,
for example, "Universal" or "Nautilus" systems.
Once a program has begun using a particular method for strength
and muscular endurance exercises, it should be continued for the
duration of the training period for comparative purposes.
Since there are no equipment requirements for the aerobics training,
the same program can and should be followed by everyone regardless
of the particular program (i.e., calisthenics vs. weight training)
chosen to develop strength and muscular endurance. A weekly log
sheet is provided so that applicants can keep track of their progress
in developing strength, muscular endurance, and cardiovascular fitness.
Two types of log sheets are provided, one for calisthenics and aerobics
(for those individuals who use calisthenics to train for strength
and muscular endurance), and one for weight training and aerobics
(for those individuals who use weights to train for strength and
muscular endurance). Of course, applicants should use the log sheet
that is designed for the particular exercise program they've chosen
to follow. Copies of the log sheet will have to be made for each
week of the training program.
Training for the Physical Ability Test
The stretching exercises have been selected to help develop flexibility
in the major joints of the body. Although flexibility will be of
particular importance to events on the Physical Ability Test that
involve performing an activity within a confined space or under
conditions that confine one's movement, it will play a role in all
the test events.
Appropriate preparation for the Physical Ability Test also will
require the development of strength and endurance in the muscle
groups that will be used when performing the test events. Muscle
strength will be particularly important to those events that require
a single application of force such as is involved in dragging a
victim over a distance. Both muscle strength and muscular endurance
will be important to those activities that involve maintaining a
force or the repeated application of a force over a period of time
such as is involved in dragging a hose and carrying equipment over
a distance. Like flexibility, muscular endurance also will be important
to performance on the test as a whole since there will be repeated
instances, across events, in which force will need to be applied.
Once again, an exercise program that consists of calisthenics or
weight training can be used to develop in these areas.
Finally, it will be necessary for applicants to develop cardiovascular
fitness to perform those events that involve continuous activity
over an extended period of time, such as the step mill, as well
as to endure through the entire series of test events. As previously
mentioned, the aerobic demands of stair climbing, simulated by the
step mill, are very specific. Training for the Physical Ability
Test should include this particular aerobic activity on a regular
basis.
The sections which follow describe the exercises that you can perform
to develop the four categories of fitness identified previously.
The Warm up Exercises section describes the warm up exercises which
are useful for the development of flexibility and an essential component
of any exercise regimen. The Calisthenics and Weight Training sections
describe the calisthenics and weight training exercises that can
be used toward the development of muscle strength and muscular endurance.
The Aerobic Training Program section provides an aerobic training
program aimed at enhancing cardiovascular fitness. Finally, the
Cool down section provides cool down exercises which will aid in
recovery from exercise, help develop flexibility and are an important
component of any exercise program.
Warm up Exercises
The warm up period should last 5 10 minutes. The whole set should
be performed before each exercise session. If the strength and muscular
endurance exercises are performed on different days or at different
times of the day than the aerobic exercises, the warm up should
be performed before each separate exercise session.
Each stretch should be performed in a slow, gentle manner. Move
to the point that a stretch, not pain, is felt in the muscle. Hold
that position for 10-20 seconds. Repeat each exercise three to five
times.
Several traditional stretches are listed below. These stretching
exercises should be avoided because they may lead to injury. More
effective stretching exercises are listed and explained in this
section of the Preparation Guide.
DO NOT
DO THESE EXERCISES
• Standing Toe Touch with Knees Locked
• Hurdler Stretch
• The Plow or Backover
• Full Neck Circles
• Back Hyperextension or Cobra
• Back Bends
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