– EPF5AerobicTraining1.doc

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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

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