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NEEDS ANALYSISMOVEMENT ANALYSIS: ACTIONMOVEMENT PATTERNSANATOMYForced ventilations Ribs – elevation/depressionSerratus anterior, external/internal intercostals, diaphragm, scalenes, quadratus lumborumCarrying heavy loads and wearing a lot of gear while walking, running, climbing stairs or ladders Hip/knee-flexion/extensionAnkle-plantar/dorsiflexionTorso-flexion/extension, rotation (posture and stability)gluteus maximus, hamstrings group, iliopsoas, quadriceps, gastrocnemius, soleus, fibularis muscles, popliteal muscles, plantaris, tibialis anterior/posteriorRectus abdominus, transverse abdominis, quadratus lumborum, external and internal obliquesWeight bearing on shoulders (such as hoses) Scapular RetractionRhomboids, trapeziusHoisting of various loadsShoulder-flexion/extension, abduction/adduction and rotation. Elbow- flexion/extensionForearm-supination/pronationWrist/Fingers-flexion/extensionAnterior deltoid, pectoralis major, rotator cuff, biceps brachii, triceps brachii, pronator quadratus, pronator teres, supinator, coracobrachialis, radiobrachialis, brachialis, palmaris longus, flexor carpi radialis, ulnaris, extensor carpi radialis longus/brevis, extensor carpi ulnaris, flexor/extensor digiti musclesMETABOLIC ANALYSISATP-PC SYSTEMANAEROBIC GLYCOLYSISOXIDATIVE GLYCOLYSIS10%40%50%Fast-twitch muscles which have higher force capacity (Ratamess, 2012) will be recruited for the initial burst of energy needed for the hoisting of victims or equipment. The readily available ATP-PC will be utilized immediately.Restoration of ATP-PC stores need to be considered when choosing rest periods as firefighters often have to repeat the same group of actions again shortly after finishing the lift and haul of one victim or piece of equipment. ATP-PC stores will be depleted soon after the initial hoisting of equipment or victim. Anaerobic endurance is identified as an important aspect of job performance of firefighters. (Rhea, Alvar, Gray, 2004) Anaerobic glycolysis will dominate as the energy source after 30 seconds until about the 2 min mark. A combination of fast and slow-twitch muscles will be used in transition from the initial hoist maneuver to the carrying/dragging portion of activity. Climbing flights of stairs or climbing ladders will greatly exceed the 2 minute mark. Firefighters need to possess aerobic and muscular endurance to carry equipment up flights of stairs. (Abel, Mortara, Petitt, 2011) These activities will involve the use of many large, slow-twitch muscles that have moderate glycogen stores for use in anaerobic glycolysis, and low anaerobic energy stores. (Ratamess, 2012) They will depend on oxidative glycolysis to endure the activity.INJURY ANALYSISPOTENTIAL ACUTE INJURIESPOTENTIAL CHRONIC INJURIESDislocations, sprains and strains of jointsand adjacent muscles account for 34.1% of injuries in fire fighters (Szuberts, Sobala, 2002)Examples of injury types:Bone twisting (60.2%), Fractures (18.6%, including 12.9% of lower limb fractures) (Szuberts, Sobala, 2002)Specific body segments affected:Legs 26%Ankles 38%(Szuberts, Sobala, 2002)Back pain could result from overuse of muscles over years of carrying heavy objectsMuscle imbalances could be developed such as hunched back, head poke, rolled shoulders, possible favoring of right hand strength, or improper posture while load bearingCartilage damage in knees from excess loading could contribute to arthritic joint painINDIVIDUAL ANALYSISFIREFIGHTING EXPERIENCERT EXPERIENCEINJURY HISTORY OBSERVATIONSHas 5 years’ experience with the physical requirements of the work and a solid knowledge of expectations8 months, 3-4 times/week – Intermediate level of experience with RTNoneRolled ShouldersSharla should begin her new program with a 3-week anatomical adaptations portion. Even though she is an intermediate resistance training client, she is progressing from a strength program to a muscular power and endurance one. Following the OPT model (Clark, Lucette, Sutton, 2012) of stability to strength to power, Sharla’s AA program design will begin with whole-body stability in the first week, the second week will focus on adding strength to similar movements, and the third week will advance into power moves. AA program for power and endurance. 10 minute warmups weeks 1-3 Dynamic flexibility: Neck rotations, arm circles, hip rotations, knee rotations, ankle rotationsDynamic movements: Walking-high knees pulled to chest, Jumping jacks etc. Cardio: 5 minutes Cool down weeks 1-3The client has a need for an element of flexibility to be added to her workout so workout prescription will end with flexibility exercises which will include some specific static and dynamic stretching to effectively stretch major muscle groups. Client will add as much additional stretching as time permits. She can choose any combination of stretches she likes such as: bent-over pectoral stretch, posterior shoulder hyperextension, anterior cross-arm stretch, seated posterior lean, behind-the-neck triceps stretch, supine hip flexion, seated piriformis stretch, standing hamstring stretch, standing quadriceps stretch etc.Workout notes: Week 1 AAAnatomical adaptation training focuses on creating proper neuromuscular patterns of whole body movements in preparation for their use in the power and endurance routine the client will follow after AA. The target in week 1 is to create correct patterns through simple movements so that when movements are advanced into the strength (week 2) and power stages (week 3) of AA, the neuromuscular patterns learned in this first stage will be incorporated naturally. The focus of the first week is stability. Exercise selection has incorporated core stability, balance, total-body resistance training, reactive training and flexibility. Movements for stability are generally done in a single plane of motion. A tempo of 4 counts through eccentric phase, 1 count through concentric phase and 2 counts in the isometric position will be used. Client is instructed to move carefully through the full range of motion in all movements, and hold the position at the end of any jumping movements (like the squat jump) for 3-5 seconds before resetting for the next jump. Ensuring correct form through the strength and power phases that follow will help prevent injury and prepare muscles, tendons, ligaments and other connective tissue for the additional strain that will come later. It will use symmetry and proper form to correct muscle imbalances that may exist and prevent new ones from occurring. Many exercises will be using only body weight, but for those involving free weights, client will work at 65-75% 1RM. She will work out 3 times a week (Mon, Wed, Fri) for 75 minutes. Trainer will monitor movements very closely. Client will attempt to do the full number of prescribed reps in each set, but will not be allowed to continue if excellent form is lost. It is imperative during AA training to set proper neuromuscular patterns. Sharla’s rolled shoulders will be addressed as trainer ensures she is completing all moves with shoulders back and relaxed and completes all movements in a full range of motion to correct neuromuscular patterns and strengthen shoulder retractor muscles. Week 1 AAFocusExerciseLoadSetsRepsRestCoreSupine bridgeBody weight2-410-152-3 minsMB squatsMedicine ball2-410-152-3 minsBalanceSingle leg throw and catchMedicine ball2 each side10-152-3 minsTotal Body RTSingle leg deadlift, bicep curl, shoulder pressDB 65-75% 1RM 2 each side10-152-3 minsForward lunge, lateral arm raiseDB 65-75% 1RM2 each side10-152-3 minsSingle leg lift-and-chopMedicine ball2 each side10-152-3 minsReactiveSquat jumpBody weight2-410-15-hold 3-5 secs before next repFlexibilityActive standing TFL stretchDynamic stretch2-4Hold 30 secsActive supine biceps femoris stretchDynamic stretch2-4Hold 30 secsKneeling hip-flexor stretchStatic stretch2-4Hold 30 secsStanding pectoral stretchStatic stretch2-4Hold 30 secsWeek 2 AA will advance to similar exercises with an emphasis on strength by marginally increasing speed, adding resistance (as in core cable rotations,) and making some moves multi-planar to recruit additional muscle groups. Neuromuscular patterns that were created in week 1 will be employed and challenged with the additional movements, but will ensure that proper form and body alignment remain solid through the progression into strength exercises. Tempo becomes medium speed with movements generally following a 2 count for the concentric phase and a 2 count for the eccentric phase with no exaggerated isometric phase. Week 2 AAFocusExerciseLoadSetsRepsRestCoreBack extension machineBody weight2-410-152-3 minsCable rotations65-75% 1RM2 each side10-152-3 minsBalanceSingle leg squat with touchdownBody weight2 each side10-152-3 minsTotal body RTSquat, bicep curl to 2-arm shoulder pressDB 57-75% 1RM2-410-152-3 minsMulti planar step up to balance, DBs at shouldersDB 65-75% 1RM2-4 rotate leg lifted10-152-3 minsReactiveSquat jumpBody weight2-410-152-3 minsFlexibilityActive kneeling hip-flexor stretchDynamic stretch2-4Hold 30 secsStanding adductor stretchStatic stretch2-4Hold 30 secsPectoral wall stretchStatic stretch2-4Hold 30 secsAnterior cross-arm stretchStatic stretch2-4Hold 30 secsWeek 3 will move into basic power exercises emphasizing the same neuromuscular patterns created in weeks 1 and 2. The addition of speed and explosiveness will be used to progress client and prepare for the power and endurance workout program she will begin in week 4. All exercises will be done with as much speed is possible without losing proper form. Week 3 AAFocusExerciseLoadSetsRepsRestCoreTrunk rotation, chest passMedicine ball2 each side10-152-3 minsPower squat jumpsBody weight2-410-152-3 minsRTBarbell clean65-75% 1RM2-410-152-3 minsBalanceMulti-planar, front and back lunges (circle body)Body weight2-412 (like numbers on the clock)2-3 minsPower step upsBody weight2 each side10-15 2-3 minsReactiveMulti-planar 2-foot hopBody weight2-410-15 2-3 minsIce skatersBody weight2-410-152-3 minsFlexibilityActive standing TFL stretchDynamic stretch2-4Hold 30 secsActive supine biceps femoris stretchDynamic stretch2-4Hold 30 secsKneeling hip-flexor stretchStatic stretch2-4Hold 30 secsStanding pectoral stretchStatic stretch2-4Hold 30 secsCircuit training work outs weeks 4-6ExercisesCircuit 1ExercisesCircuit 2LoadRepsTime/setRotationsRest between exercisesRest between circuitsBB step upsPush upsWeeks 4-6 70% 1RM10-15Weeks 4-62-4 mins2-3Week 4 – 90 secsWeeks 4-62-6 minsBB chest pressLeg press machineWeek 7 65% 1RM10-15Week 7-81-2 minsWeek 5 – 60 secsWeeks 7 & 8 2-5 minsBB back squatBB front squatWeek 8 60% 1RM10-15Week 6 – 30 secsBB bent over rowRomanian deadlift10-15Weeks 7-8 – 30 secsMulti-planar BB lungeSeated DB shoulder press10-15Standing cable face pullSeated leg curl machine10-15BB straight-leg deadliftSeated Lat pull down10-15BB bicep curlBB back lunges10-15Leg press machineStanding DB hammer curl10-15Seated DB tricep extensionBB supine back pullover10-15Seated leg curl machineKnee extension machine10-15Standing cable wood chopsClean and press10-15Complete list of all exercisesExercise nameJoints and movement typesPrime moversSingle or multi-jointBB step upsHip and knee flexion/extensionQuadricepsMulti-jointPush upsShoulder and elbow flexion/extensionRhomboids, trapezius, pectorals, anterior deltoids, biceps, tricepsMulti-jointBB chest pressScapular retraction/protractionshoulder & elbow flexion/extensionRhomboids, trapezius, pectorals, anterior deltoids, biceps, tricepsMulti-jointLeg press machineHip and knee flexion/extensionQuadricepsMulti-jointBB back squatHip & Knee flexion/extensionGluts and hamstringsMulti-jointBB front squatHip & Knee flexion/extensionGluts and hamstringsMulti-jointBB bent-over rowScapular retraction, shoulder flexion/extension, elbow flexion/extensionRhomboids, trapezius, posterior deltoids, triceps, bicepsMulti-jointRomanian deadliftHip and knee flexion/extensionHamstringsMulti-jointMulti-planar BB lungeHip and knee flexion/extensionGluts, hamstringsMulti-jointSeated DB shoulder pressScapular retraction, shoulder & elbow flexion/extensionRhomboids, trapezius, pectorals, medial deltoids, biceps, tricepsMulti-jointStanding cable face pullScapular retraction, shoulder abduction/adduction, elbow flexion/extensionRhomboids, trapezius, anterior deltoids, triceps, bicepsMulti-jointSeated leg curl machineKnee flexion/extensionHamstringsSingle jointBB straight-leg deadliftHip and knee flexion/extensionHamstringsMulti-jointSeated lat pull-down-Scapular retraction/protraction-Elbow flexion/extension-wrist flexion/extension- Rhomboids, trapezius, brachialis, brachioradialis, triceps palmaris longus, flexor carpi radialis, ulnaris, extensor carpi radialis longus/brevis, extensor carpi ulnarisMulti-jointBB bicep curlElbow flexion/extensionBiceps Single jointBB back lungesHip and knee flexion/extensionGluts, hamstringsMulti-jointLeg press machineHip and knee flexion/extensionQuadricepsMulti-jointStanding DB hammer curlElbow flexion/extensionBiceps Single jointSeated DB tricep extensionElbow flexion/extensionTricepsSingle jointBB supine back pulloverElbow flexion/extension TricepsSingle jointKnee extension machineKnee flexion/extensionQuadricepsSingle jointStanding cable wood chopsShoulder horizontal abduction/adduction, torso rotationAbdominals, obliques, latissimus dorsi, deltoidsMulti-jointClean and pressHip and knee flexion/extension, lumbar flexion/extensionQuadriceps, latissimus dorsi, spinal extensors, abdominalsMulti-jointReference: Clark, M A., Lucette, S C., Sutton, B G. (2012). NASM’s Essentials of Personal Fitness Training. Philadelphia. Wolters Kluwer ................
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