TISSUE FATIGUE AND HIGH-VOLUME EXERCISE
FOR FIRST RESPONDERS
As a final note, when designing programs and recommending
exercises, keep in mind that most responders’ tissues are
chronically fatigued and they have chosen a profession that
creates fatigue through shift work. With this population, highvolume (intensity) exercises will often push the first responder
past what they can physiologically handle, which can include
hormone disruption to simple inability to complete a high-volume
routine safely. It may be a good idea to embrace where most of us
began, with high-load, low-volume lifting. Save the high-volume
routines for the “short week” where first responders are off duty
more than on duty, as they will have the reserves to attack a highvolume routine. On the long week or weeks when the call volume
is high, there is nothing wrong with some load, but remember, if
a first responder is fatigued on duty, they take that fatigue with
them on the next call.
ABOUT THE AUTHOR
Bryan Fass is an expert on public safety, injury prevention, fitness
and wellness, speaking, consultations, as well as being an author of
the “Fit Responder” and column writer for officer.com, firerescue1.
com, and ems1.com. Fass works nationally with departments,
corporations, and state and local governments to design and
run targeted injury prevention and wellness programs for public
entities and private organizations. He is frequently contacted
for expert opinion and content contribution for all aspects of
public safety. President and Founder of Fit Responder, Fass also
functioned as a paramedic for over eight years.
REFERENCES
1. Akuthota, V, and Nadler, SF. Core strengthening. Archives of
Physical Medicine and Rehabilitation. 85: 86-92, 2004.
2. Frost, D. 2014 NSCA TSAC Conference presentation. Slides
13-16.
3. Janda syndromes. JandaApproach.com. Retrieved 2014 from
http://www.jandaapproach.com/the-janda-approach/jandassyndromes/#sthash.5WCZx4v7.dpuf.
4. McGill, S. Low Back Disorders. (2nd ed.) Champaign, IL:
Human Kinetics; 11-14, 52-53, 2007.
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