Paramedic Exercise Program - RRC blogs

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Paramedic Exercise Program
Red River College
Paramedic Exercise Program
This package is designed to provide
you with an exercise program to
improve physical fitness. If done on
a regular basis it can contribute to
a healthy and active lifestyle.
A healthy and active lifestyle which
includes muscle training can assist
you in preventing injury caused by
the physical stresses required to
be a paramedic in today’s society.
Prior to starting any exercise program
we encourage you to consult with a
health care provider especially if you
have not taken part in any exercise in
quite some time.
The program is designed to be
performed 3 to 5 days a week.
Goal Muscular Strength
Muscular Endurance
Balance of Strength and Endurance
# of Repetitions Recommended Resistance
8
Heavier Weights (more resistance)
12 +
Lighter Weights (less resistance)
8 to 12
Moderate resistance
How to use this booklet
1) Select a time and location:
One of the most important things when beginning a workout is to create a routine. Try and pick a time of day when you can regularly dedicate the required time to a workout. Try and pick a location close to work or home so that going to the facility does not take up time that you could be using to actually being active.
2) Selecting your exercises:
For each of the four muscle groups, you will select one exercise from A, one exercise from B, and one exercise from C (example: A1, B3, C2). This combination of exercises should be repeated for a 5-week block. A different combination should be selected for the next 5-week block (example: A2-B2-C3). For each 5-week block you will be doing 12 exercises in total. You will work a different muscle group each day of the routine.
For example Monday - abs, Tuesday - arms and shoulders and so on.
3) Determining how much to do:
The goals you have set for yourself will help you determine how many repetitions (reps) and sets you
should do of each exercise. A rep is one complete motion of an exercise (i.e. moving the bar up and down
once in a bench press). A set is a group of consecutive reps. Example 2 sets of 8 reps on the bench press.
Studies vary on the correct amount of sets. Most will suggest between 1-3 sets and 8-12 reps. For you the
sets and reps may vary depending on your level of fitness coming into the program. The sets and reps may
even vary from muscle group to muscle group again depending upon your level of fitness.
4) Performing the exercises:
It is more important to perform each exercise correctly with proper form than lifting a large amount of
weight or lifting the weights as fast as you can. You want to make sure you choose a weight which will
fatigue by the last rep. You do not want to select a weight that will see you struggle to complete the set
but enough weight to cause fatigue. It is also important to choose different amounts of weight for each
exercise. Record the weight, sets and reps in this booklet to help you remember for the next time.
When you no longer feel fatigue by the last rep it is time to increase the weight. When performing each
exercise do so at a constant pace until you have completed one set. After 60 to 90 seconds of rest, you will
perform your next set. You can choose to perform all of the sets of one exercise in a row so your workout might look like this: A1-A1-A1, B2-B2-B2, C3-C3-C3. You can also choose to complete one set of exercise
then move onto the next exercise and complete that one set and so on so your workout might look like this, A1-B2-C3, A1-B2-C3, A1-B2-C3. If you need guidance on performing an exercise we have included a name
with each exercise so you can look it up online.
Name
Name:
Mario De Negri – RRC Fitness Coordinator
Abs
Body Part
:
Muscle
Group:
Abswith Description
A2
A1
Hip Thrust
Crunch
Lateral Crunch
Hands
Handsflat
flaton
onthe
theground
ground
Trying
to touch
feettotoceiling
ceiling
Try to touch
feet
Lift
hips
off
the
ground
Lift hips off the ground6 6inches
inches
Slow
lower to ground
Slowly lower to ground
Feet
Feetflat
flaton
onfloor
floorororraised
raised
Knees
Kneesbent
benttoto9090º
Hands
thighs
Handsstart
startonon
thighs
Bring
Bring hands
handstototop
topofofknees
knees
Slow
lower to ground
Slowly lower to ground
A3
Turn
Turn legs
legsto
toone
oneside
side
Crunch
square
Crunchup
upkeeping
keepingshoulders
shoulders
square
Slow
lower
to
ground
Slowly lower to ground
Switch
sides
Switch sides
NO
BALL
B1
Crunch with Rotation
Same
Sameas
ascrunch
crunch
Bring
left
Bring leftelbow
elbowtotoright
rightknee
knee
Bring
right
elbow
to
Bring right elbow toleft
leftknee
knee
Slow lower to ground
B2
Plank
Knee to Elbow
Shouldersslightly
slightlyoff
offground
ground
Shoulders
Rotateupper
upperbody
body
Rotate
Bring
elbow
Bring left
leftknee
kneetotoright
right
elbow
Bring
right
knee
to
left
elbow
Bring right knee to left
elbow
*focus
more on knees coming to elbows
* focus more on knees coming to elbows rather
then
elbows
rather
then
elbowsgoing
goingtotoknees
knees
Slowly lower to ground
B3
Without
Without aaBall
Ball
On
On hands
handsor
orelbows
elbows
Looks
Looks like
like aa push
pushup
upwithout
withoutmoving
moving
Hold for as long as possible
Hold for as long as possible
NO BALL
Alternate
Arms
C1
Russian Twist
Feet
Feetflat
flaton
onthe
theground
ground
Upper
body
at
Upper body at4545º
Hands
Handstogether
together
Rotate
from
leftleft
to to
right
Rotateupper
upperbody
body
from
right
C2
Windshield Wiper
Arms flat on the ground
Arms flat on the ground
Legsbent
bentororstraight
straight
ground
Legs
offoff
thethe
ground
Alternategoing
goingfrom
fromleft
left
right
Alternate
toto
right
C3
Dynamic Plank
Same
from straight
Sameas
asplank
plankbut
butmoving
move from
arm
to
elbows
straight arm to elbows
Keeping
body
straightlike
likea apush
pushup
up
Keep body
straight
No
ball
No ball
Name
Name:
: Mario De Negri – RRC Fitness Coordinator
& Shoulders
with
Body Part
: Arms
Muscle
Group:
Arms
and Shoulders
Description
A2
A1
Shoulder Press
Start with arms at shoulders
Start with arms by side
Start with arms straight overhead
Start with arms straight overhead
Flex elbows
elbows down
downbehind
behindhead
head
Flex
Press
to
extend
arms
back
to overhead
Press to extend arms back to overhead
Start with arms by side
Curl one arm up to shoulder
Curl one arm up to shoulder
Slowly
lower
side
Slow
lower
to to
side
Alternate
arms
Alternate arms
Avoid locking
locking elbow
elbow straight
straight
Avoid
B1
Lateral Shoulder Fly
B2
Concentration Curl
Arms
side
Armsstart
startatat
side
Raise
both
arms
shoulder
height
Raise both armstoto
shoulder
height
Slow
lower
to
sides
Slowly lower to sides
C1
Alternating Shoulder Press
Both
Botharms
armsatatshoulders
shoulders
Press
above
head
Pressone
onearm
armupup
above
head
Slow
lower
to
shoulder
Slowly lower to shoulder
Other
above
head
Otherarm
armpress
press
above
head
Slow
lower
to
shoulder
Slowly lower to shoulder
Overhead Triceps Press
Alternating Arm Curl
Start with arms at shoulders
Pressboth
botharms
arms
overhead
Press
overhead
Slowly
lower
back
to shoulders
Slow lower back to shoulders
A3
B3
Triceps Kickbacks
Elbow
Elbow resting
restingon
oninner
innerthigh
thigh
Flex
Flex elbow
elbow up
uptowards
towardschest
chest
Slow
lower
back
to floor
Slowly
lower
back
to floor
Avoid
locking
elbow
Avoid locking elbow straight
straight
Back
side
Back flat
flatand
andelbow
elbowclose
closetoto
side
Extend
Extendelbow
elbowtotoalmost
almoststraight
straight
Keeping
arm
parallel
floor
Keep arm
parallel
toto
floor
Slow
lower
Slowly lower
C2
Arm Curl to Opposite Shoulder
Arm
Arm down
down by
by hip
hip
Flexing
elbow
bring
thumbtoto opposite
Flex elbow
to to
bring
thumb
shoulder
opposite shoulder
Slow
lower
back
to start
Slowly
lower
back
to start
Avoid
locking
elbow
straight
Avoid locking elbow straight
C3
Skull Crushers
Arms
chest
Arms straight
straightupupabove
above
chest
Bend
elbow
to
lower
weight
Bend elbow to lower weighttoward
forehead
toward forehead
Extend
arms to above chest
Extend arms to above chest
Name
Name:
: Mario De Negri – RRC Fitness Coordinator
& Chest
with
Body Part
: Back
Muscle
Group:
Chest
and Back
Description
A2
A1
Push Up
Bent Over Row
Keep back in neutral and flat
Keep
back in neutral and flat
Bend over
overatathips
hips
Bend
Squeeze
shoulder
blades
together
Squeeze should blades
together
Row
weight
towards
chest
Row weight towards chest
Slowly
lower
ground
Slow
lower
to to
ground
Single Arm Bench Row
Knee
flat
Kneeon
onbench
benchand
andback
back
flat
Squeeze
blades
together
Squeezeshould
shoulder
blades
together
Row
Row one
one arm
armup
upand
andreturn
return
Switch
Switchsides
sides
Same
Sameas
asBent
BentOver
OverRow
Row
Squeeze
together
Squeezeshould
shouldblades
blades
together
Row
Row one
one arm
armup
upand
andreturn
return
Switch
Switchsides
sides
Laying on
on aabench
bench
Laying
Squeezing
shoulder
blades
together
Squeezing shoulder blades
together
Fly
arms
back
and
return
to
ground
Fly arms back and return to ground
B2
Decline Push Up
Same
Sameas
asBent
BentOver
OverRow
Row
Squeeze
together
Squeezeshoulder
shoulderblades
blades
together
Fly
arms
back
and
return
to to
ground
Fly arms back and return
ground
C2
Incline Push Up
Same
Sameas
asPush
PushUp
Up
Hands
on
Hands onbox
boxor
orbench
bench
B3
Bent Over Posterior Fly
Same
Sameas
asPush
PushUp
Up
Feet
on
box
Feet on boxor
orbench
bench
C1
Bent Over Alternate Row
Posterior Fly on Bench
Handsflat
flaton
onground
ground
Hands
Body
in
straight
line
Body in straight line
Contract
abs
and
lower
ground
Contract abs and lower
toto
ground
Push
back
up
to
straight
arm
Push back up to straight arm
B1
A3
C3
Single Arm Posterior Fly
Same
Sameas
asBent
BentOver
OverRow
Row
Squeeze
together
Squeezeshoulder
shoulderblades
blades
together
Fly
to to
ground
Fly arms
armsback
backand
andreturn
return
ground
Alternate
AlternateArm
Arm
Name
Name:
: Mario De Negri – RRC Fitness Coordinator
with Description
Body Part
: Legs
Muscle
Group:
Legs
A2
A1
º
Wide Stance
Stancewith
withfeet
feet4545
Wide
degrees
Keep
back
neutral
Keep back neutral
Lower down
down
Lower
Avoid
knees
going over
overtoes
toes
Avoid knees going
Stand
back
up
Stand back up
Weight between
betweenlegs
legs
Weight
One leg
legforward
forward
One
Lower
down
towardsfloor
floor
Lower down towards
Push
straight
back
up
Push straight back up
Switch legs
legs
Switch
Keep
Keep legs
legsapart
apart
B1
Squat
Comfortable Stance
B2
Squat with Dumbbells
B3
Front Squat
Comfortable Stance
Step forward with one leg
Step forward with one leg
Lower down towards floor
Lower down towards floor
Push straight back up
Push
straight back up
Bring feet
feettogether
together
Bring
Switch
legs
Switch legs
C1
Comfortable Stance
Standingbehind
behindthe
thebench
bench
Standing
One
foot
firmly
on
the
bench
One foot firmly on the bench
Stepup
upwith
withthe
theraised
raised
Step
legleg
Lower
Lower down
down slowly
slowly to
tofloor
floor
Forward Lunge
Comfortable Stance
Keep back neutral
Keep back neutral
Lower down
Lower
down
Avoid knees
going over
overtoes
toes
Avoid
knees going
Stand
back
up
Stand back up
Weight rests
restson
onback
backofofshoulders
shoulders
Weight
Comfortable
Stance
Keep back neutral
Keep back neutral
Lower down
Lower down
Avoid knees going over toes
Avoid knees going over toes
Standback
backup
up
Stand
Weight
rests
byside
side
Weight rests by
Single Leg Front Step Up
Lunge
Sumo Squat
A3
Comfortable Stance
Keep back neutral
Keep back neutral
Lower down
Lower
down
Avoid knees
over toes
toes
Avoid
knees going
going over
Stand
back
up
Stand back up
Weight rests
restson
onfront
frontchest
chest
Weight
C2
Reverse Lunge
Step backwards with one leg
Step backwards with one leg
Lower down towards floor
Lower down towards floor
Push straight back up
Push straight back up
Bring feet
feettogether
together
Bring
Switch
legs
Switch legs
C3
Single Leg Side Step Up
Standing beside the bench
Standing beside the bench
One foot firmly on the bench
One foot firmly on the bench
Step up with the raised leg
Step up with the raised leg
Lower down
down slowly
slowly to
tofloor
floor
Lower
For more information, email: [email protected]
ww.rrc.ca
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