Muscular Strength and Endurance - Fitness Year 1 PDF

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Muscular Strength and Endurance - Fitness for the Paramedic YEAR 1...

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Muscular(Strength(and(Endurance(Worksheet( 1. Describe the importance of having knowledge about resistance training # HELPS WITH/BY -

Positive#self#esteem# Increased#bone#density# Improving#muscle#strength#and#tone#(protects#joints#from#injury)# Maintaining#flexibility#and#balance,#helping#with#maintaining#independence#as#you# age# Increase#strength#of#connective#tissue# Weight#management#and#increased#muscle-to-fat#ratio# Etc..#

2. What is the FITT formula with regards to working out # -

FREQUENCY#-#How#often#you#should#work#out## INTENSITY#–#How#intense#your#workout#should#be#(designed#for#your#body)# TYPE#–#What#kinds#of#exercises#you#should#be#doing# TIME#–#How#long#you#should#do#each#exercise#or#workout#and#how#long#your#rest# times#should#be##

3. Explain how the FITT formula relates to resistance trainin # It#helps#you#incorporate#strength#training#exercise#into#your#daily#fitness#plans.#As# well#as#showing#how#often#you#should#train#depending#on#your#goals#and#fitness# level,#how#long#recovery#periods#should#be,#and#how#intense#of#a#workout#you# should#be#doing.# # 4. Determine proper exercise duration and intensity for resistance training # -

30-60#minutes## 75-95%#of#MAX#2-10#RM#

5. Importance of Strength and Endurance for various Paramedic function # Lift and carry – stretcher, chair, backboar . -

Ability#to#pick#up#and#carry#stretcher,#chair,#and#backboard#without#strain.# As#well#as#being#able#to#hold#them#for#an#extended#amount#of#time#-#if#needed.#

# Climbing stairs with equipmen . -

Helps#with#not#dropping#equipment#when#climbing#multiple#flights#of#stairs#with# equipment.# Not#becoming#tired#or#winded#from#climbing#stairs#with#the#equipment.##

Patient transfe . -

Helps#with#picking#up#and#carrying#patients#on#stretchers,#stair#chair,#or#backboards.# Ability#to#carry#the#patient#without#becoming#tired#or#losing#grip#and#dropping# patient.#

CP . -

Ability#to#maintain#adequate#compressions.# Not#becoming#winded#easily#or#becoming#tired#quickly.##

Everyday activitie . -

Ability#to#continue#being#independent#in#your#own#life,#as#well#as#your#career.# Not#having#to#rely#on#others#to#help#you#pick#up#certain#items.#

6. What is the difference between muscular strength and endurance # Muscular.Strength#is#the#amount#of#force#you#can#put#out#or#the#amount#of#weight# you#can#maintain#grip#on.## Muscular.Endurance#is#how#many#times#you#can#move#that#amount#of#weight# without#getting#tired.# 7. What is the difference between fast twitch and slow twitch muscle fibers # SLOW.TWITCH#–#Endurance#events,#red#in#colour,#aerobic#in#nature,#able#to#resist# fatigue,#smaller# FAST.TWITCH#–#powerful#and#intense,#white#in#colour,#create#force#but#fatigue# easily,#greater#hypertrophy,#bigger# 8. Define three types of muscular contraction # ISOMETRIC#–#The#muscle#fires#but#there#is#not#movement#at#the#joint,#there#is#no# change#in#muscle#length.# :#Pushing#all#of#your#body#weight#against#a#wall.#

CONCENTRIC#–#muscle#aviation#that#increases#tension#on#a#muscle#as#it#shortens.# :#The#lifting#phase#of#a#bicep#curl.# ECCENTRIC#–#Muscle#aviation#that#increases#tension#on#a#muscle#as#it#lengthens.# :#Lowering#of#weight#during#a#bicep#curl.# 9. What is the FITT formula as it relates to developing muscular strength vs muscular endurance # Muscular.Strength#is#the#amount#of#force#that#a#muscle#can#produce#with#a#single# maximum#effort.# Muscular.Endurance#is#the#ability#to#sustain#a#muscle#contraction#over#a#period#of# time#or#to#repeatedly#contract#a#muscle#over#a#period#of#time.# :#Push#ups,# sit#ups,#etc..# 10 List strength training guideline # Frequency:#3-4x#a#week# Intensity:#75-95%#of#max#2-10#RM# Type:#2-4#sets#of#4-8#reps#of#resistance#exercises# Time Per.Set.-#10-15#seconds## Between.Set.-#1-3#mins# Total.Time#-#30-60#mins##...