Exercise 5
New Jersey City University
Emergency Personnel Fitness
Aerobic Training
Exercise 5
Section I: Knowledge & Comprehension
A. What is the absolute key to success in training to improve your aerobic fitness? Once that has been
achieved, how can you modify your training to inspire further develop?
1. _________________________________.
2. __________________________________________________________________________.
B. Aerobic training improves the body’s ability to do what? Briefly explain how this will enhance
your personal firefighting and/or athletic abilities?
3. __________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________.
C. What types of aerobic exercises should you perform if you are a firefighter and you wish to improve
your ability to rapidly ascend stairs carrying heavy tools and equipment? Why?
4. _________________________________. 5. Why? ________________________________
____________________________________________________________________________
____________________________________________________________________________.
D. What happens to your body you fail to train for 3, 4 or 5 days in a row?
6. _________________________________________________________________________.
E. When you first begin a long-term aerobic training program, is it likely that you will be more
successful if you train three days a week for 20 minutes or more, or for at least 5-10 minutes 6-7
days a week? Why is this method best?
7. _________________________________. 8. ___________________________________
__________________________________________________________________________
__________________________________________________________________________.
F. Why is it that so many runners suffer overuse injuries such as shin splints and tendonitis during the
initial phases of their aerobic training? What two actions can you take to prevent these types of
injuries from occurring?
9. _________________________________. 10. ___________________________________
___________________________________________________________________________.
G. What is your age predicted-predicted maximum heart rate?
11. __________beats/minute
H. What is your aerobic training sensitive zone?
12. __________________--_____________________beats/minute
I. What is the 10 second pulse count of your aerobic training sensitive zone?
13. _______________--_________________beats/minute
J. Approximately how many kilocalories do you expend for each mile you run or walk?
14. _______________kcals/mile
|
TRAINING SENSITIVE ZONE and 10-Second Pulse Count |
||
|
A. |
220 |
|
|
B. |
(-) |
Your age |
|
C. |
(=) |
Your age predicted maximal heart rate |
|
D. |
(x) 0.7 |
|
|
E. |
(=) |
The lower limit of your aerobic Training Sensitive Zone |
|
F. |
(÷) 6.0 |
|
|
G. |
(=) |
Lower limit 10-second pulse count |
|
|
|
|
|
H. |
|
Your age predicted maximal heart rate |
|
I. |
(x) 0.85 |
|
|
J. |
(=) |
The upper limit of your aerobic Training Sensitive Zone |
|
K. |
(÷) 6.0 |
|
|
L. |
(=) |
Upper limit 10-second pulse count |
|
|
|
|
Calculations