Advanced Care Paramedic

FTNS 162
Personal Wellness 1
Copyright
Saskatchewan Polytechnic
No part of the work(s) contained herein may be reproduced or copied in any form or by any
means—graphic, electronic, or mechanical, including photocopying, recording, taping of
information and retrieval systems—without written consent of Saskatchewan Polytechnic.

Unless otherwise stated, all images contained within are copyright of Saskatchewan Polytechnic.

Used With Permission

None

Used Under Fair Dealing

Dos Remedios, R. (2009). Cardio strength training. New York, NY: Rodale Inc.

This material was copied for a fair dealing purpose. Any further distribution must follow Saskatchewan Polytechnic
fair dealing guidelines.
FTNS 162 Personal Wellness 1

Course Overview

Course You will develop strategies required to manage the physical and mental
Description stresses of paramedic practice. You will learn methods to maintain good
health in a collaborative, supportive environment and choose activities to
optimize your own personal health and wellness.

Learning 1. List the Components of a Balanced, Healthy Lifestyle

Outcome(s) 2. Describe Personal Activities/Habits That Promote a Balanced, Healthy
Lifestyle
3. Demonstrate Adequate Fitness
4. Apply Personal Activities/Habits That Promote a Balanced, Healthy
Lifestyle
5. Choose Strategies to Promote Mental Health
6. Apply Principles of Fitness Training to Achieve Adequate Fitness
7. Demonstrate a Positive Team Attitude

Course Hours 45

Prerequisite(s) Physically able to actively participate in all aspects of the course including
rigorous classes, running, and fitness tests.

Assessment of Knowledge Assessment

Learning
Your knowledge will be assessed by means of the following:
Outcome(s)
 Goal Setting and Fantastic Lifestyle Checklist (20%)
 Team Presentations (20%)

Performance Assessment

Your practical skills will be assessed by means of the following:

 Attendance, participation, and positive attitude (30%—mandatory)
 POPAT (15%— mandatory)
 Muscular Skeletal Test (15%—mandatory)

Passing Grade 60%

i
Resource(s) to Cook, B. B., & Stewart, G. W. (1996). Strength basics. Windsor, ON:
Purchase Canada Human Kinetics.

Saskatchewan Polytechnic. (2016). Advanced care paramedic –

Semester 1 [Coursepack]. SK, Canada: Author.

Other Boutcher, S. (2011). High-intensity intermittent exercise and fat loss.

Resource(s) Journal of Obesity, 2011; ID868305, 10 pages.
doi:10.1155/2011/868305. Retrieved from http://www.hindawi.com/
journals/jobes/2011/868305 (last accessed June 8, 2015).

Dos Remedios, R. (2009). Cardio strength training (pp. x 5, 6, 7). New

York, NY: Rodale Inc.

ii
Table of Contents

Learning Outcome 1: List the Components of a Balanced, Healthy Lifestyle

Learning Step 1: List the Components of a Balanced, Healthy Lifestyle ...............................1
Learning Step 2: Describe Personal Activities and Habits Which Promote a Balanced and
Healthy Lifestyle ..........................................................................................1
Learning Step 3: Record Personal Lifestyle and its Overall Effect on Your Overall
Wellness .......................................................................................................1
Learning Step 4: Relate to Results of the “Fantastic Lifestyle” Checklist ..............................1
Learning Step 5: Fitness and Lifestyle Goals ..........................................................................2

Learning Outcome 2: Describe Personal Activities/Habits That Promote a Balanced,

Healthy Lifestyle
Learning Step 1: Identify the Importance of the Cardio-Respiratory Endurance and High
Intensity Interval Training Component of Fitness .......................................3
Learning Step 2: Identify the Importance of the Muscular Strength, Muscular Endurance,
and Flexibility Components of Exercise ......................................................5
Learning Step 3: Describe the Benefits of a Personal Support System ...................................5
Learning Step 4: Value the Benefits of a Personal Support System .......................................5
Learning Step 5: Develop and Maintain an Appropriate Support System ..............................6

Learning Outcome 3: Demonstrate Adequate Fitness

Learning Step 1: Determine Your Personal Level of Fitness ..................................................7
Learning Step 2: Determine the Areas of Fitness That You Need to Improve .......................7
Learning Step 3: Describe the Physical Capabilities Required of a Paramedic ......................7
Learning Step 4: Describe Strategies to Develop and Maintain Physical Strength and
Fitness ..........................................................................................................7
Learning Step 5: Choose Strategies to Develop and Maintain Physical Strength and
Fitness ..........................................................................................................8
Learning Step 6: Demonstrate Adequate Strength and Fitness ...............................................8

Learning Outcome 4: Choose Personal Activities/Habits That Promote a Balanced,

Healthy Lifestyle
Learning Step 1: Describe Your Personal Support System ...................................................11

Learning Outcome 5: Choose Strategies to Promote Mental Health

Learning Step 1: Define Stress ..............................................................................................13
Learning Step 2: Define Stress Disorder ...............................................................................13
Learning Step 3: Describe Factors That Typically Contribute to Personal Stress ................13
Learning Step 4: Discuss Techniques to Manage Stress .......................................................13
Learning Step 5: Explain the Concept of Critical Incident Stress Management ...................13
Learning Step 6: List Personal Support Systems That Promote the Maintenance of
Physical and Mental Health ......................................................................14

Learning Outcome 6: Apply Principles of Fitness Training to Achieve Adequate Fitness

Learning Step 1: Recognize Principles of Good Fitness Training ........................................15
Learning Step 2: Define Safe Biomechanics .........................................................................15

iii
 Learning Step 3: Describe Potential Injuries Common to Paramedics .................................15
Learning Step 4: Describe Strategies to Reduce Risk of Injury ............................................15
Learning Step 5: Choose Strategies to Reduce the Risk of Injury ........................................15
Learning Step 6: Adapt Proper Lifting Technique ................................................................16
Learning Step 7: Practice Safe Biomechanics .......................................................................16

Learning Outcome 7: Demonstrate a Positive Team Attitude

Learning Step 1: Demonstrate Respectful and Responsible Behaviour ................................17
Learning Step 2: Demonstrate Supportive Teamwork and Good Sportsmanship .................17

Reference(s) ..................................................................................................................................21

iv
Learning Outcome 1
List the Components of a Balanced, Healthy Lifestyle
(NOCP 3.1.a-e)

Learning Step 1
List the Components of a Balanced, Healthy Lifestyle
1.1 Lab
We will have an in-class discussion.

Learning Step 2
Describe Personal Activities and Habits Which Promote a
Balanced and Healthy Lifestyle
2.1 Lab
We will have an in-class discussion.

Learning Step 3
Record Personal Lifestyle and its Overall Effect on Your
Overall Wellness
3.1 Practical Exercise
In a paragraph or two discuss your lifestyle and any changes to improve your overall wellness.
This will be included with your “Fantastic Lifestyle” assignment.

Learning Step 4
Relate to Results of the “Fantastic Lifestyle” Checklist
4.1 Practical Exercise
Fantastic Lifestyle
Read and complete the “Fantastic Lifestyle” checklist. Your instructor will provide you with this
checklist.

FTNS 162 Personal Wellness 1 – LO1 Page 1

Learning Step 5
Fitness and Lifestyle Goals
5.1 Practical Exercise
Goal Setting
Read and complete the “Inventory or lifestyle needs and Activity Preferences,” “Self Contract,”
and the “Goal Setting Worksheet.” Provide a paragraph or two summarizing your results and
highlighting your goals. This paragraph must be typed and double-spaced.

Your instructor will provide you with the checklist and activity sheets.

FTNS 162 Personal Wellness 1 – LO1 Page 2

Learning Outcome 2
Describe Personal Activities/Habits That Promote a
Balanced, Healthy Lifestyle
(NOCP 3.1.a-e)

Learning Step 1
Identify the Importance of the Cardio-Respiratory Endurance
and High Intensity Interval Training Component of Fitness
1.1 Instruction Sheet
Metabolic Pathways—Provides Energy for All Human Action
Anaerobic
 Phosphagen Pathway—Dominates the highest powered activities; less than 10 seconds
 Glycolytic Pathway—Moderate powered activities; up to 120s

Aerobic
 Oxidative Pathway—Low powered activities (sustainable); in excess of several minutes

Total “fitness” requires competency and training in each of these three pathways. Favoring one
or two to the exclusion of the others and not recognizing the impact of excessive training in the
oxidative pathway are arguably the two most common faults in fitness training.

Everyone has heard the word “aerobics.” It’s widely used in connection with fitness, but it’s
often not very well understood. The word “aerobic” means “with oxygen.” Oxygen is the key to
your body’s energy. How can this be achieved more efficiently?

However there is a place for steady state cardio. Studies have shown that you can receive the
same or better cardiovascular benefits by working out for a shorter duration at a higher intensity.
“Aerobic” benefits can be achieved through High Intensity Interval Training. Studies are
showing many benefits of HIIT style of training, especially for those trying to achieve a “FIT”
and “Healthy” Life.

In the next section we will talk about HIIT Training, the proposed benefits, and how to do it.

1.2 Instruction Sheet

High Intensity Interval Training (HIIT)
Boutcher, S. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, Commented [KV1]: Is this Instruction Sheet taken from this
2011;ID868305. Available as a free open access article at: reference? Or why is it listed here?
http://www.hindawi.com/journals/jobes/2011/868305 Commented [FK2R1]: This can be removed as it is not taken
from here. This is a mistake

FTNS 162 Personal Wellness 1 – LO2 Page 3

What is HIIT?
High-intensity interval training (HIIT) describes any workout that alternates between intense
bursts of activity and fixed periods of less-intense activity or even complete rest

Benefits of HIIT

1. Losing body fat (while retaining lean mass).

2. Not only do you burn more calories during a HIIT workout, but the effect of all that intense
exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and
calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.

3. Increased Work Capacity: Most people aren’t used to pushing into the anaerobic zone (that
lovely place where you can’t breathe and you feel like your heart is trying to jump out of
your chest). But in this case, extreme training produces extreme results. One 2006 study
found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they
could before the study, while maintaining the same pace (the ability to tolerate a high level of
intensity for a longer period).

4. Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any
equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges
work just as well to get your heart rate up fast. Other exercises include burpees, mountain
climbers, squats, push-ups, and so on.

5. Developing sport specific energy systems (e.g., training for a competitive hockey team).

6. In addition to increased fat burning and more muscle preserved, HIIT stimulates production
of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you
finish your workout. This is great news since HGH is not only responsible for increased
caloric burn but also slows down the aging process, making you younger both inside and out!

7. You can do it here or there, you can do it anywhere. Since it’s such a simple concept—go at
maximum effort for a short period of time followed by a recovery period and repeat—you
can adapt it to whatever time and space constraints you have.

8. This is not a workout you can do while reading a magazine or chatting with your friend.
Because it’s so short, you will be working hard the whole time. The trade-off is this format
offers seasoned exercisers a new challenge and new exercisers a quick way to see results.
You may be in pain, you may be sucking wind, but you definitely won’t be bored!
Developing mental toughness

1.3 Instruction Sheet

Research
1) Tremblay, 1994 which compared an endurance group who trained for 20 weeks,
against an interval style group who trained for 15 weeks. The endurance group
FTNS 162 Personal Wellness 1 – LO2 Page 4
 burned a shocking 28,661 calories over the intervals groups measly 13,614, that’s
right the interval group burned less than half the calories of the endurance
group. The real shock comes when the researchers adjusted for the difference in the
energy cost of training and found the interval group lost 900% more subcutaneous
fat than the endurance group—nine times the amount of fat.

2) Tabata et al., study done in 2006 - in it Tabata et al., compared 20 seconds of high-
intensity work with 10 second rest intervals against 60 minute sessions. The steady
state group trained a total of 300 minutes per/week and showed no improvements in
anaerobic capacity and less than 10% improvement in aerobic capacity. The interval
group however, training less than 20 minutes per/week showed 28% improvement in
anaerobic capacity and a 14% improvement in aerobic capacity. Commented [KV3]: This is verbatim? Can you provide the full
reference. Verbatim content is listed at the front under Fair Dealing

The style of training you choose is dependent on your goals. On the next few pages we will Commented [FK4R3]: This is not verbatim. This is just siting
the data collected and shown here. Reference has been added to the
discuss the different styles of programming and a variety of ways to include “cardio” in your reference section
program.

Learning Step 2
Identify the Importance of the Muscular Strength, Muscular
Endurance, and Flexibility Components of Exercise
2.1 Lab
In-class discussion on the importance of muscular strength, endurance, and flexibility/mobility.

Learning Step 3
Describe the Benefits of a Personal Support System
9.1 Lab
In-class discussion.

Learning Step 4
Value the Benefits of a Personal Support System
10.1 Lab
In-class discussion.

FTNS 162 Personal Wellness 1 – LO2 Page 5

Learning Step 5
Develop and Maintain an Appropriate Support System
11.1 Lab
In-class discussion.

FTNS 162 Personal Wellness 1 – LO2 Page 6

Learning Outcome 3
Demonstrate Adequate Fitness
Learning Step 1
Determine Your Personal Level of Fitness
1.1 Lab
Early Semester Fitness Testing
Fitness test 1 – POPAT
Fitness test 2 – Musculoskeletal Test

See Tests and guidelines in Learning Step 6

Learning Step 2
Determine the Areas of Fitness That You Need to Improve
In-class discussion

Learning Step 3
Describe the Physical Capabilities Required of a Paramedic
3.1 Lab
In-class discussion.

Learning Step 4
Describe Strategies to Develop and Maintain Physical Strength
and Fitness
4.1 Lab
In-class discussion.

FTNS 162 Personal Wellness 1 – LO3 Page 7

Learning Step 5
Choose Strategies to Develop and Maintain Physical Strength
and Fitness
5.1 Lab
In-class discussion.

Learning Step 6
Demonstrate Adequate Strength and Fitness
6.1 Lab
POPAT and Muscular Skeletal Re-testing
Grades will be based off charts to follow

6.2 Lab
POPAT Fitness Test 2
This lab will allow you to complete the “POPAT Agility Fitness Test.” You will be given a
chance to test the POPAT on two occasions. This will allow you to see improvement from your
training efforts through the semester. You will also be given a chance to earn bonus marks for
an improvement from test 1 to test 2. Your instructor will inform you of the date, time, and
location of the lab.

Marking guidelines:

To score a grade of 100% you will need to run with a time faster than 4:00.

10/10 100% - 4:00 +

9.5/10 – 4:00 – 4:30
9/10 – 4:30 – 5:00
8.5/10 – 5:00 – 5:30
8/10 – 5:30 – 6:30
7.5/10 – 6:30 – 7:00
7/10 – 7:00 – 8:30
6.5/10 – 8:30+

Bonus will be applied to your second score of +.5 if you improve on attempt 2.

FTNS 162 Personal Wellness 1 – LO3 Page 8

6.3 Lab
Muscular Skeletal Test
Complete the Muscular Skeletal Test as below. You will be given two opportunities to complete
the test to view improvement from the beginning of the semester to the end. Your instructor will
inform you of the date, time, and location of the lab.

Musculoskeletal Fitness Test

Results Form
Name:
Push up Test 1 Test 2

Pull up or ring row Test 1 Test 2

Curl up Test 1 Test 2

Forward Flexion Test 1 Test 2

Plank Test 1 Test 2

Marking Guidelines: You will complete the test on two occasions. Your grade will be based
from a grid of scoring.

Push Up
Male Female
10/10 - 50+ 10/10 – 30+
9.5/10 – 40-49 9.5/10 – 25-29
9/10 – 30-39 9/10 – 20-24
8/10 – 25-29 8/10 – 17-19
7.5/10 – 20-24 7.5/10 – 14-16
7/10 – 15-19 7/10 – 10-14
6/10 – 10-14 6/10 – 5-9
5/10 – 9 or less 5/10 – 5 or less

FTNS 162 Personal Wellness 1 – LO3 Page 9

 Pull Up
Male Female
10/10 – 10+ 10/10 – 4+
9.5/10 – 8/9 9.5/10 – 3
9/10 – 6/7 9/10 – 2
8.5/10 – 5 or less 8.5/10 – 1
Ring row (knees in line with rig) Ring row (knees in line with rig)
8/10 - 30+ 8/10 – 20+
7/10 – 20-29 7/10 – 15-19
6/10 – 15-20 6/10 – 10-15

Curl up
25 curl ups = 10/10
15-24 = 8/10
15 or less = 6/10

Forward flexion – no score (just for a marker)

Plank
10/10 – 3:00
9.5/10 – 2:30 – 3:00
9/10 – 2:00 – 2:29
8/10 – 1:30 – 2:59
7/10 – 1:00 – 1:29
6/10 - :59 or less

Bonus will be applied to your second score of +.5 if you improve on attempt 2.

FTNS 162 Personal Wellness 1 – LO3 Page 10

Learning Outcome 4
Commented [KV5]: In the Overview section where the
Choose Personal Activities/Habits That Promote a Outcomes are listed, this word is ‘Apply’. Should it be ‘Apply’ or
‘Choose’?
Balanced, Healthy Lifestyle
Commented [FK6R5]: This should be choose. It is :Choose” in
(NOCP 3.1.a-e) the Course outline.

Learning Step 1
Describe Your Personal Support System
1.1 Lab
In-class discussion.

FTNS 162 Personal Wellness 1 – LO4 Page 11

FTNS 162 Personal Wellness 1 – LO4 Page 12
Learning Outcome 5
Choose Strategies to Promote Mental Health
(NOCP 3.1.a-e)

Learning Step 1
Define Stress
1.1 Lab
In-class discussion.

Learning Step 2
Define Stress Disorder
2.1 Lab
In-class discussion.

Learning Step 3
Describe Factors That Typically Contribute to Personal Stress
3.1 Lab
In-class discussion.

Learning Step 4
Discuss Techniques to Manage Stress
4.1 Lab
In-class discussion.

Learning Step 5
Explain the Concept of Critical Incident Stress Management
5.1 Lab
In-class discussion.

FTNS 162 Personal Wellness 1 – LO5 Page 13

Learning Step 6
List Personal Support Systems That Promote the Maintenance of
Physical and Mental Health
6.1 Lab

In-class discussion.

FTNS 162 Personal Wellness 1 – LO5 Page 14

Learning Outcome 6
Apply Principles of Fitness Training to Achieve Adequate
Fitness
(NOCP 3.1.a-e)

Learning Step 1
Recognize Principles of Good Fitness Training
1.1 Lab
Developed by participating in the in-class fitness sessions.

Learning Step 2
Define Safe Biomechanics
2.1 Lab
In-class presentation

Learning Step 3
Describe Potential Injuries Common to Paramedics
3.1 Lab
In-class presentation.

Learning Step 4
Describe Strategies to Reduce Risk of Injury
4.1 Lab

In-class presentation.

Learning Step 5
Choose Strategies to Reduce the Risk of Injury
5.1 Lab
In-class presentation

FTNS 162 Personal Wellness 1 – LO6 Page 15

Learning Step 6
Adapt Proper Lifting Technique
6.1 Lab
In-class demonstration and practical lifting sessions.

Learning Step 7
Practice Safe Biomechanics
7.1 Lab
In-class discussion and demonstration on biomechanics and the importance as a paramedic in
injury prevention.

FTNS 162 Personal Wellness 1 – LO6 Page 16

Learning Outcome 7
Demonstrate a Positive Team Attitude
(NOCP 3.1.a-e)

Learning Step 1
Demonstrate Respectful and Responsible Behaviour
1.1 Instruction Sheet
Guidelines for Responsible and Respectful Behaviour
1. Arrive on time for class.

2. Bring appropriate attire for activity class.

3. Begin warm-up in activity class upon arriving.

4. Be active throughout class time.

5. Be respectful of other students in class.

6. Be respectful of instructors and guest instructors.

7. Use appropriate language in class.

8. Display a positive attitude in class.

9. Support and encourage others in class.

10. Hand in assignments on time.

Learning Step 2
Demonstrate Supportive Teamwork and Good Sportsmanship
2.1 Practical Exercise
Group Presentation of Boot Camp in Class
Boot Camp Team Presentation (10% of Grade)

You will be assigned to a group. Your group will be asked to provide a 45 minute fitness
workout using a specified training method. You will use methods used in class and from
Learning Outcome 2. The activity will be in the following format. The enclosed tables must be
given to the instructor one class prior to the group activity (see the following page).

FTNS 162 Personal Wellness 1 – LO7 Page 17

 Warm-up (5-10 minutes)
 5 sets of 5 or 6 exercises utilizing major muscle groups
 Cool Down and Flexibility/Mobility

Your instructor will inform you of the date, time, and location of the presentation.

Team Presentation
Participants: ________________, ________________, ________________, ________________
Training Style: ________________________
Equipment: ________________________
Warm-up: _____________________________________________________________________

Exercises

Exercise Reps Time

Table 1

FTNS 162 Personal Wellness 1 – LO7 Page 18

Evaluation – ACP Bootcamp Presentations

5 4 3 2 0-1
Warm-up Exceptional Good warm-up Somewhat Very simplistic Does not
warm-up. Very specific to the specific and and unfocused. support workout
/5 specific to the workout. some focus by Little sense of at all. No sense
workout. Very Engaging and the leaders. purpose. of purpose.
engaging, safe safe. Shows Somewhat
and progressive. some engaging.
progression.
Workout Follows criteria Mostly follows Some purpose Does not follow Does not
and is designed criteria and has and some the criteria and support or
/5 with thought some thought criteria has been has little follow the
and purpose. It and purpose. It met. Lack of thought put in. criteria. No
is very engaging is somewhat engagement by Leaders are thought or
and safe. engaging. leaders. lacking purpose and is
engagement. on the verge of
unsafe.
Cool down/ Engaging and Purposeful cool Some thought Almost no No cool down
Flexibility and purpose driven down. Follows and effort put in thought put into done.
Mobility cool down. most cool down to the cool the cool down
Follows all guidelines and down. Starting and minimal
/5 guidelines of a has some to stray away effort out forth.
proper cool purpose and from cool down
down and supports the purpose and
supports the workout. techniques.
workout.
Instruction, Leaders provide Leaders provide Some Little support Leaders write
Support and exceptional good instruction instruction and and the workout up
Leadership instruction and and support. support is given. engagement. No and provide
support. Leaders seek Not a lot of attempt to seek minimal to no
X2 Leaders advice from engagement. help with explanation and
recognize they subject matter Minimal advice subject matter. guidance. No
/10 are not subject experts and are from subject engagement at
matter experts engaged and matter experts is all.
and seek advice supportive. sought.
where
applicable.
Leaders are
very engaged
and supportive.
Total /25

Table 2

FTNS 162 Personal Wellness 1 – LO7 Page 19

FTNS 162 Personal Wellness 1 – LO7 Page 20
Reference(s)

Tabata, I. et. al. (1996). Title of article. Effects of moderate-intensity endurance and high- Formatted: Font: (Default) Times New Roman, 12 pt, Not
Bold
intensity intermittent training on anaerobic capacity and VO2max
, (10):1327-30. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/8897392/ Anything here? Commented [KV7]: Any references to be listed here?
Formatted: Font: (Default) Times New Roman, 12 pt
Formatted: Font: (Default) Times New Roman, 12 pt
Formatted: Font: 12 pt

FTNS 162 Personal Wellness 1 – LO7 Page 21

FTNS 162 Personal Wellness 1 – LO7 Page 22