Getting it Right
IMPORTANT
NOTE: Before you start any exercise programme ensure
that you check with a doctor to get medical clearance.
Also get a qualified training instructor to teach you
the correct techniques involved with weight training.
Training for the pre-entry
physical test (PPT) is essential. It will take determination,
time and effort both physically and mentally to prepare
and pass a set of demanding specific tasks. It requires
a good level of aerobic and anaerobic fitness, muscular
strength and endurance. By ‘aerobic’ I mean
using oxygen - that is continuous exercise of low intensity
(low heart rate) for a long duration (over 20 minutes),
i.e. jogging. Whereas ‘anaerobic’ means
without oxygen - high intensity (working close to or
at maximum heart rate) for short periods of time, ie.
sprinting, shuttle runs. Muscular strength and endurance
require your muscles to work at full strength and/or
repeatedly for a given task. It is the ‘task specific’
elements of the PPT that will require the development
of muscular strength and endurance. It is this element
of the PPT that most females find difficult.
General gym work and fitness regimes
will help build your basic strength and aerobic base.
However special attention needs to be placed on aspects
of your gym programme. That is you need to train ‘hardcore’
and specifically for the tasks within the PPT. Let’s
face it, it isn’t every day that we drag dummies
or hoses and haul aloft reasonably weighted objects.
“Hardcore” training refers to effort and
weight used during gym work. Specifically you need to
focus on your upper body musculature. ‘Oh no!’
I can hear your cries of anguish already. Don’t
fear, you will not look like a bodybuilder, or a bloke
with bulging biceps - it doesn’t work like that.
May be now it is a good time to dispel a few myths!
It comes down to human physiology - we simply do not
have the hormonal ability to get ‘big’.
Males have 10 times more testosterone than females and
thus far more muscle tissue, we won’t get ‘buff’
no matter how much weight we lift. However you need
to challenge your muscles so that changes in strength
do take place, thus none of that 3 to 5 pound green
or pink coloured plastic weights. Don’t waste
your time. Females and males respond in much the same
way when it comes to weight training. It’s fine
to start slowly with lightweights, but move to heavy
weights, as you become stronger and denser. You will
be surprised at how strong you are if you set your mind
to it.
Now what muscles do you need to work?
Definitely your posterior (places you can’t see
in a mirror). Back and shoulders are a must; chest and
arms come a very close second. How do you split this
training at the gym?
Weights Regime
Day 1 chest and arms
Day 2 back and shoulders
Day 3 legs
Day 4 rest
Day 5 repeat
Fitness trainers from your local gym
can assist you with the type of exercises for these
body parts. However on a general note, each exercise
should involve for muscular strength 3-4 sets, of 8-12
repetitions, using a moderate to heavy weights and with
a 1-2 minute rest between sets. As for muscular endurance,
this involves 1-2 sets, of 15-25 repetitions, using
a light to moderate weight and resting for 30-60 seconds
between sets. Once your strength and endurance improve,
body weight and task specific training needs to be added
to the programme.
For muscular endurance exercises include:
Step ups or stair climbs (with weight)
Push ups (‘full’ technique)
Chin ups
Dips
Military press (barbell)
Heavy carriers (minimum of 20kg weight)
For muscular strength, exercise include:
Dead lifts
Push press (barbell)
Bench press
Squats
Chin-ups (weighted)
Don’t be scarred of bodyweight
exercises, yes they are hard, they just take practise
and effort. Doing the so-called ‘boy’ exercises
ie. dead lifts, bench press and squats wont make you
‘big’. I’ll say it again; this is
a ‘big’ misconception that will prevent
you from reaching your potential. Another crucial reason
for under taking these particular strength exercises
is for grip strength development. Females tend to have
weak forearms and grip strength. This is an obvious
concern for not just completing the PPT successfully
but also for ‘on the job’ tasks.
Will these exercises and regime hurt?
Yes, but take it. By patient, positive and enjoy.
Firefighter Ange Munro
BLS, Dip. T, Post. Grad. Ed.Ldrship
Ex. PE/Science teacher
References
Rowley, B. Gender Bias in Muscle
and Fitness. April, 2003, p. 28-33.
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