EMS C.O.R.E.

FOR EMERGENCY MEDICAL SERVICES

C.O.R.E. CONDITIONING TO OPTIMIZE RESPONDER EFFICIENCY

SQUAT Starting position

Execution

1. Stand with your feet shoulder-width apart. Your knees and feet should be pointing in the same direction.

Keeping your head up and torso upright, inhale as you squat by simultaneously flexing your hips and knees, making sure to descend at least until your thighs are parallel with the floor. (If your arms were by your sides, raise them out in front of you as you descend to help you keep balance.)

2. Raise your arms out in front of you for balance (or you can leave them by your side and raise them as you descend).

Exhale as you return to the starting position.

Perform

3

sets of

10

repetitions.

EMS application:

lowering and raising patients and moving devices (e.g., stretcher).

SHOULDER TAP PUSH-UP Starting position

Execution

1. Get on your hands and knees, with your hands positioned a little wider than shoulder-width apart.

1. Keeping your body straight and rigid, inhale as you lower your chest to the floor.

2. Extend your feet backwards and straighten your body.

2. Exhale as you push your body back up to the starting position.

3. At the top of the movement, quickly tap your shoulder with the hand on the opposite side, before returning your hand to the floor.

4. Repeat, making sure to alternate the shoulder that you tap.

Perform

3

sets of

10

repetitions.

EMS application:

carrying the jump bag and equipment; lifting patients.

Can’t perform the push-up?

INCLINE PUSH-UP ON A BOX If you are unable to perform the standard push-up, you can start with the incline push-up on a box and gradually lower the height of the box until you build enough strength to perform push-ups on the floor.

LUNGE Starting position

Execution

Stand straight with your hands either by your sides or placed on your hips.

1. Keeping your torso upright, inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor.

2. Exhale as you drive back up with your front leg and step back into a standing position.

3. Repeat the lunge with your opposite leg.

4. Keep alternating the leg with which you lunge.

Perform

3

sets of

10

repetitions on each leg.

Comments and tips 1. Keep your torso upright and facing forward.

2, Keep your feet and knees facing forward, in the same direction.

SAID specific adaptation to imposed demand

3. Make sure that your lunge is large enough that the knee of your front leg does not move in front of the toes of your front leg. This will protect your ankles.

EMS application:

The type of demand placed on the body dictates the type of adaptation that will occur.

coordination, balance, and unilateral (one-sided) functional strength of the lower body.

LYING ALTERNATING STRAIGHT LEG RAISE Starting position

Execution

1. Lie supine (on your back) on the floor.

1. Keeping your legs straight, raise one leg vertically into the air.

2. Place your hands under your buttocks to raise and support your pelvis.

3. Raise both legs a little off the floor or bench.

Comments and tips 1. Do not allow your legs to touch the floor.

2. Lower the same leg to the starting position as you simultaneously raise the opposite leg vertically into the air.

2. Do not swing or kick your legs; keep the movement under control.

3. Keep alternating these leg movements, raising one leg as you lower the opposite one.

4. Breathe naturally.

Perform

3

sets of

10

repetitions. on each leg.

EMS

application: rotary stability — efficiently transferring force from the trunk through the limbs.

Can’t perform the straight leg raise?

LYING ALTERNATING KNEE RAISE 1. Starting position is the same as the LYING ALTERNATING STRAIGHT LEG RAISE. 2. Raise one knee toward your chest. Lower the same leg to the starting position. As that leg is being lowered, raise your other knee toward your chest. Lower the same leg to the starting position. Keep alternating these leg movements, raising one knee as the opposite leg is being lowered. Breathe naturally.

V-UP Starting position

Execution

Comments and tips

Lie supine (on your back) on the floor with your legs straight and your arms held straight by the sides of your head.

1. Keeping your arms and legs straight, exhale as you raise your legs and torso and try to touch your toes.

1. Keep the movement slow and controlled.

2. At the top of the movement, your legs and torso should make the letter V.

2. Try to hold the contracted position.

3. Inhale as you lie back into the starting position.

3. To raise your legs and torso, flex your hips and your abdomen.

4. Repeat.

Perform

3

sets of

MAX

repetitions for

60 seconds..

EMS application:

improve posture and reduce the risk of getting a back strain or injury.

Can’t perform the v-up?

SIT-UP To keep your feet planted flat on the floor, you may tuck them under a bench or have someone hold them down.

FRONT PLANK

HIGH REVERSE PLANK

Starting position 1.

Starting position

Get down on all fours on the floor.

2. Gently lower your upper body onto your elbows, extend your feet backward, and straighten your body. Your feet should be close together, your elbows should be directly under your shoulders, and your rigid body should be supported by your forearms and toes.

1. Sit on the floor with your legs together and extended in front of you.

2. Place your hands on the floor behind you.

Execution

Execution

1. Hold this position for the desired period of time, breathing normally.

1. Raise your hips off the floor until your body is straight.

2. Hold this position for the prescribed amount of time.

2. Slowly return to the starting position.

Perform

3

sets of up to

3. Breathe naturally.

60 seconds..

4. When finished, lower your hips back to the ground.

EMS

application: trunk stability — active control of spinal and pelvic posture during. dynamic loading and movement conditions

Perform

3

sets of up to

60

seconds.

EMS application:

trunk stability — support glutes and lower back strength.

Benefits output during chest compressions.

Comments and tips BOTH • ensure your body is straight and rigid. Keep your glutes and core muscles (labeled and highlighted in red) contracted.

FRONT PLANK • do not let your lower back sag or your butt rise.

REVERSE PLANK • don’t allow your hips to sag or your shoulders to hunch.