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Fairfax County FRD

Fairfax County FRD Wellness & Fitness Program Wellness Fitness Initiative (WFI) Goal: To improve the quality of life of uniformed personnel Began in 1998 and led by IAFF and ICHIEFS 10 fire departments, including Fairfax County are currently participating in the WFI Components of the WFI

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Fairfax County FRD

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  1. Fairfax County FRD Wellness & Fitness Program

  2. Wellness Fitness Initiative (WFI) Goal: To improve the quality of life of uniformed personnel • Began in 1998 and led by IAFF and ICHIEFS • 10 fire departments, including Fairfax County are currently participating in the WFI • Components of the WFI • Medical • Fitness • Rehabilitation • Behavioral Health • Data Collection/Reporting

  3. Fairfax County FRD: Health & Safety Health and safety is one of the County’s eight core values • Part of the overall FRD mission is to maintain the highest departmental readiness to provide emergency medical and fire suppression services” • Each incident/response is unique, so you will need a high level of physical and mental preparedness

  4. FRD Wellness-Fitness Program Supported by the Peer Fitness Trainer (PFT) Program PFT Program Vision: A healthy and productive workforce in which all Fairfax County FRD personnel participate in a regular fitness program PFT Mission: To provide exercise leadership through guidance and supervision and to encourage safety and participation in regular fitness programs for uniformed personnel of Fairfax County FRD

  5. PFT Capabilities The “Backbone” of the WFI • Lead CPAT & WPE training & practice sessions • Conduct WPEs and CPAT • Assist with recruit & incumbent PT programs • Mentoring-assigned to battalions & available to all FRD personnel; available for one-on-one training • Assist with fitness assessments and exercise prescription • Conduct presentations in the field • Assist with data collection and research projects

  6. Physical Training:A Fairfax Co. FRD Requirement

  7. S.O.P. 02.03.09 All uniformed personnel are required to participate in a mandatory and regular fitness program Uniformed shift work personnel are required to engage in personal fitness training during their 24-hour shift and day work personnel during their normal work hours Types of physical training: Functional Training Strength Training Core Conditioning Aerobic Conditioning

  8. Functional Training Training for the movements you execute in every day life • Non-traditional using multiple planes of movement • Job-specific • Target areas for multi-functional and dynamic range of movement • Trains the “core” muscles and helps to prevent injuries

  9. Strength Training The maximum force that a muscle group can produce against resistance • Works by overloading a muscle to produce desired changes over time • Gives energy • Promotes positive changes in body composition • Increases balance, coordination and body awareness • Aids in rehabilitation of injuries • Increases athletic performance on the job • Gain lean muscle mass/ increases RMR • Better appearance • Promotes positive changes in bone density

  10. Core Conditioning The core is the body’s foundation (abdominals, pelvis, hips, lower back, shoulders) • Vital to all ranges of motion • Rotation of the core helps to increase the acceleration of a motion, thus adding more power • Facilitates every day movement (lifting, climbing) • Reduces back injuries • Maintains balance during heavy lifting and/or balancing on uneven surfaces

  11. Aerobic Conditioning Performing activities using large muscle groups at moderate intensities that permit the body to use oxygen to supply energy and to maintain a steady state for more than a few minutes • Key to endurance on fire ground • Enables the body to work longer and harder • Sustain high output levels longer with better aerobic conditioning • Quicker recovery time from exhaustion

  12. Training Heart Rate Zone • Find your target heart rate • Establish training goals • Stay within your training zone

  13. Training Principles Guidelines via the FITT Principle: F FREQUENCY (How often?) 3-7 times per week I INTENSITY (How hard?) 60-85% of your estimated maximum heart rate T TIME / DURATION (How long?) 20-60 minutes per session T TYPE / MODE (What kind?) Running, swimming, biking, etc. Whatever interests you and uses major muscle groups to sufficiently increase your heart ate. Vary your mode of activity to reduce injury and boredom.

  14. FF Facts

  15. Facts • VO-2 max: Bodies ability to utilize O2 • FF operations occur at 9-12 METs(31.5 to 42 ml/kg/min)(pg5 PFT man) • VO-2 ÷ 3.5=METs • VO-2 max (page 74 Peer Fitness Trainer Manual)(pg178 ACE) • Males over 45, Female over 55 need medical evaluation

  16. Fluid Intake • 8 cups a day minimum • 75% muscle is water/25% fat is water • drink 16oz. water 2hrs before exercise + 8oz 15-30min before • 6-12oz water every 15min (exercise for less than an hour) • 6-12oz 6 to 8% sport drink every 15 min (exercise more than an hour) • 64-96oz post exercise

  17. Nutrition • 60-65% Carbs (not sugar) • 10-15% Protein • 30% Fat (0.8g per kg of body weight RDA)

  18. Blood Pressure: • 140/90 (high) relax 5 minutes and retake. Stays high see Doctor • 160/100 medically cleared within 1 year and less than 2 risk factors OK • Pulse: • 110 (high) relax 5 minutes and retake • Stays high see Doctor

  19. Exercise • 5-10 minutes active warm-up (minimum) • 20-30 minutes exertion to fatigue (minimum) • 5-10 cool down and elastic stretching (minimum) • 60 – 85% Max HR for aerobic effect (Max HR=220-Age) or • Kavornean formula (Max HR – resting pulse X %load + resting pulse)

  20. Obesity: • 30% body fat women • 25% body fat men • Caloric Expenditure: (METs x 3.5 x body weight kg)/200 = cal/min (p224 ACE)

  21. Nutrition

  22. Nutrition Basics You are what you eat…so choose wisely! • Eat the recommended servings for each of the food groups • Eat a variety of foods low in fat, saturated fat, & cholesterol • Choose a diet with plenty of grains, vegetables, and fruits • Choose a diet low in sugars and salt • Drink alcohol in moderation • Read food labels

  23. Nutrition 101: The 6 Essential Nutrients 1) Carbohydrates (starch, sugar, fiber) • Major function: fuel source • Found in breads, cereals, pasta, fruits, vegetables • 55-65% of total kcal; 1 gram= 4 kcal 2) Proteins (made up of amino acids) • Major functions: tissue growth & repair • Found in meat, fish, beans, milk products • 12-20% of total kcal; 1 gram = 4 kcal 3) Fats • Major functions: stores energy, cushions organs, insulation • Found in margarine, oils, salad dressing • 20-30% of total kcal; 1 gram = 9 kcal

  24. Essential Nutrients • 4) Vitamins • Major function: metabolic reactions in the body • Small amounts needed so should get thru a balanced diet • Multi-vitamins: extra not needed by the body is excreted • 5) Minerals • Inorganic elements that come from soil & water • Need larger amounts of some minerals (i.e. calcium for bone growth) • Some called trace minerals because very small amounts trace minerals because very small amounts needed each day (i.e. iodine, iron, zinc) • 6) Water • Essential for life • Makes up approximately 70% of the human body

  25. Weight Management “Most Americans consume more calories than they need without meeting recommended intakes for a number of nutrients.” USHHS & USDA, 2005 Dietary Guidelines Factors affecting the calories your body needs: • Basal metabolic rate –energy for body to function at rest • Physical activity –energy for body to function when not at rest • Thermic effect of food –energy to digest food

  26. Caloric Needs • Average kcal needed for women ages 20-40 years: 1600 to 2000 calories a day • Average kcal needed for men aged 20-40 years: 2400 to 2600 calories a day • How many calories should I consume to maintain my current weight? • Men: (weight in pounds x 11) x activity correction factor • Women: (weight in pounds x 10) x activity correction factor • Activity correction factor: • Inactive-1.2 Moderate-1.5 Active-1.8

  27. Caloric Balance Caloric intake vs. Caloric expenditure How do I adjust calories to lose weight? Reduce # of kcal eaten and/or burn off through exercise 3500 kcal = 1 lb of fat Safe weight loss = 1-2 lb/week

  28. Caloric Intake Weight(lbs.) x 10 light activity 15 moderate activity 20 heavy activity Subtract 100calories FF age 35-44 200calories FF age 45-54 300calories FF age 55-64 400calories FF age 65-up NEVER LESS THAN 1200 CALORIES PER DAY

  29. RMR Men = Weight (lbs) x 11 kcal/lb • RMR Women = Weight (lbs) x 10 kcal/lb • Daily caloric requirement = RMR x Activity factor • Exercise less than 2 times per week 1.2 • Exercise 3 – 4 days per week 1.5 • Exercise 5 or more days per week 1.8

  30. Water Intake • Drink 8 0z. water 20-30 min. before exercise • Drink 6-11 oz. water every 15-20 minutes during exercise • Drink 8 oz. water within 30 minutes post exercise • Drink 16-20 0z. water for every lb. lost during exercise

  31. 10 to 15% protein 55 to 60% carbohydrates 20 to 30% fat 1gram protein = 4 cal 1gram carb = 4 cal 1gram fat = 9 cal 1gram alcohol = 7 cal Dietary intake

  32. Max Heart Rate • 220-age • Karvonen formula • Resting HR-Max HR(220-age) x % load + resting HR • 60 – 85% load for best aerobic effect • over 85% load starts working anaerobic systems

  33. Cardio Respiratory/Aerobic

  34. Heart, lungs, circulatory system • Improves body’s ability to utilize oxygen for fuel production (VO2) • Benefits end when exercise ends

  35. Exercise frequency • 3-5 days per week for most aerobic programs • 5-60 minutes per session (20 minutes usually minimum) • can be broken down to smaller sessions (3 x 10minutes)

  36. Intensity • 55-90% of HR max (220-age) • 40-65% max HR primary fuel is fat and O2 • 65-85% max HR Fat and glucose (best performance improvement) • Above 85% anaerobic system takes over producing lactic acid • Talk test method • If you can talk comfortably you are working aerobically

  37. Training Methods • Continuous training • Interval training • Fartlek • Circuit training

  38. Continuous Training Steady constant load (running, swimming, cycling, walking)

  39. Interval Training • Aerobic • HR between 60-80% MaxHR • Achieve desired rate for desired amount of time and then recover for desired amount of time • Ex.5 minutes work 2 minutes recovery • Increase in overall fitness and ability to use oxygen

  40. Aerobic training does not mean being strapped to a treadmill for 30-60 minutes of boring tedious mindless work. Mix it up, 10 minutes each of three different machines. Just get your HR in the desired zone for your desired result. Find what you like or can at least tolerate and improve.

  41. Interval Training • Anaerobic • HR above 85% Max HR • Work in aerobic zone then push above anaerobic zone then recover back to aerobic zone • Short bouts in anaerobic zone • Increases ability to work in anaerobic zone

  42. Fartlek • No set times or distances • Increase speed uphill or from point to point then recover

  43. Circuit Training • non stop station base exercises • incorporates aerobic activity, resistance training, flexibility • great for the time crunched • reduces boredom

  44. Strength Training

  45. Strength Training • The maximum force that a muscle group can produce against resistance. • Works by overloading a muscle to produce desired changes over time

  46. Benefits for Fire Fighters • Gives energy • Promotes positive changes in body composition • Increases balance, coordination and body awareness • Aids in rehabilitation of injuries • Increases athletic performance on the job • Gain lean muscle mass/ increases RMR • Better appearance • Promotes positive changes in bone density

  47. Traditional Training Methods • Muscle specific • Isolates certain areas • Requires the proper number of reps and sets to make improvements • Only focus in one plane of motion • Examples Bench Press, Leg Press etc.

  48. ACSM GUIDELINES • 1 set • 8-12 reps (support benefits) • 12-15 reps at lighter weight (endurance) • 4-8 reps at heavier weight (strength) 3 times a week for noticeable improvements

  49. TRAINING GUIDELINES • Include exercises for all of the major muscle groups • Develop your muscles in balance • Best to exercise larger muscle groups first, followed by medium and smaller groups • Use progressive overload strategies safely, changing one variable at a time (i.e. increase sets, reps or weight separately) • Work your muscles through a controlled and full range of motion

  50. Core Training

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