Firefighter Fit for DutyFirefighter Fit for Duty

Based on Fit for Duty Based on Fit for Duty The The Peace Officer’s Guide to Total Peace Officer’s Guide to Total

FitnessFitness

Common Medical ProblemsCommon Medical Problems

Weight, Heart, CholesterolWeight, Heart, Cholesterol Orthopedic, BackOrthopedic, Back PsychologicalPsychological GastrointestinalGastrointestinal HypertensionHypertension DiabetesDiabetes

Fitness & Readiness Increase…Fitness & Readiness Increase…

Public RespectPublic Respect LongevityLongevity HealthHealth SafetySafety PerformancePerformance

Fitness & Readiness Reduce…Fitness & Readiness Reduce…

Job-related Deaths and InjuriesJob-related Deaths and Injuries Health-related MortalityHealth-related Mortality IneffectivenessIneffectiveness AbsenteeismAbsenteeism Disability retirementsDisability retirements LiabilityLiability

FindingsFindings

In 2004, 117 line of duty deaths*In 2004, 117 line of duty deaths* 61 deaths from heart attacks*61 deaths from heart attacks* Firefighters are more likely to suffer Firefighters are more likely to suffer

a heart attack while performing a heart attack while performing suppression support duties, while in suppression support duties, while in station, or during training exercisesstation, or during training exercises

*USFA

Total FitnessTotal Fitness

A person’s A person’s physical performance physical performance statusstatus, his or her ability to perform , his or her ability to perform physical activities such as job tasks physical activities such as job tasks or recreationor recreation

ANDAND A person’s A person’s health statushealth status, his or her , his or her

freedom from health problems and freedom from health problems and reduced potential for these reduced potential for these problems.problems.

Health and Fitness DefinedHealth and Fitness Defined

HealthHealth Soundness of body and mind; Soundness of body and mind; freedom from ailment or diseasefreedom from ailment or disease

FitnessFitness Health with regard to Health with regard to soundness and vigorsoundness and vigor

StudiesStudies

Cardiovascular DiseaseCardiovascular Disease – over 1 – over 1 million Americans died in 2000million Americans died in 2000

CancerCancer – more than 550,000 – more than 550,000 Americans died in 2003Americans died in 2003

High Blood PressureHigh Blood Pressure – killed more – killed more than 46,000 Americans in 2000than 46,000 Americans in 2000

Annual Economic CostsAnnual Economic Costs

Heart AttacksHeart Attacks – 132 million lost – 132 million lost working days, $8 billion in lost wagesworking days, $8 billion in lost wages

Cigarette SmokingCigarette Smoking - $22 million in - $22 million in medical costs, $43 billion in lost medical costs, $43 billion in lost productionproduction

Poor NutritionPoor Nutrition - $30 million in - $30 million in health care costshealth care costs

Health RisksHealth Risks

Cardiovascular diseaseCardiovascular disease

High blood pressureHigh blood pressure

Low back injuriesLow back injuries

Psychosomatic disordersPsychosomatic disorders

Unhealthy LifestylesUnhealthy Lifestyles

Sedentary livingSedentary living Poor nutritionPoor nutrition ObesityObesity StressStress Tobacco usageTobacco usage Substance abuseSubstance abuse

Fitness Lifestyle ActionsFitness Lifestyle Actions

ExerciseExercise NutritionNutrition Weight managementWeight management Stress managementStress management Tobacco cessationTobacco cessation Substance abuse preventionSubstance abuse prevention

Develop Muscular Strength & Develop Muscular Strength & EnduranceEndurance

Muscular StrengthMuscular Strength – How much – How much resistance you can overcome in one resistance you can overcome in one all-out effortall-out effort

Muscular EnduranceMuscular Endurance – How many – How many times you can repeat the movement times you can repeat the movement through the range of motionthrough the range of motion

Major Muscle Groups to TrainMajor Muscle Groups to Train

BackBack ChestChest ShouldersShoulders ArmsArms LegsLegs AbdominalsAbdominals

Safety ConsiderationsSafety Considerations

Try not to train aloneTry not to train alone Use a spotterUse a spotter Put collars on barbellsPut collars on barbells Use proper positions for all exercisesUse proper positions for all exercises Do not jerk or twist when liftingDo not jerk or twist when lifting

Strength Training PrinciplesStrength Training Principles

OverloadOverload ProgressionProgression SpecificitySpecificity BalanceBalance RegularityRegularity RecoveryRecovery

Strength Training GuidelinesStrength Training Guidelines

Train a wide range of muscle groupsTrain a wide range of muscle groups Exercise large muscles, then small Exercise large muscles, then small

musclesmuscles Alternate muscle groups or body Alternate muscle groups or body

partsparts Work through full range of motionWork through full range of motion Avoid fast, jerky motionsAvoid fast, jerky motions

Strength Training MythsStrength Training Myths

You will become muscle boundYou will become muscle bound Muscle will turn into fatMuscle will turn into fat Lifting requires a protein-rich dietLifting requires a protein-rich diet Spot reduction burns fat from Spot reduction burns fat from

exercised areasexercised areas You need lots of training timeYou need lots of training time Women will get large, bulky musclesWomen will get large, bulky muscles

Objectives of Sound Nutrition Objectives of Sound Nutrition ProgramProgram

Supply necessary nutrientsSupply necessary nutrients

Minimize risk of diseaseMinimize risk of disease

Control weightControl weight

Six Essential NutrientsSix Essential Nutrients

WaterWater MineralsMinerals VitaminsVitamins ProteinsProteins FatsFats CarbohydratesCarbohydrates

Dietary Excess and the ResultsDietary Excess and the Results

Sodium = High blood pressureSodium = High blood pressure Fat = High cholesterol, heart diseaseFat = High cholesterol, heart disease Sugar = DiabetesSugar = Diabetes Calories = Overweight or obesityCalories = Overweight or obesity Caffeine & alcohol = Some cancers, Caffeine & alcohol = Some cancers,

other disordersother disorders

Prudent Diet GuidelinesPrudent Diet Guidelines

Variety!Variety! More complex carbohydrates and More complex carbohydrates and

fibersfibers Less fat, cholesterol, sodium, and Less fat, cholesterol, sodium, and

simple sugarssimple sugars Calories to maintain ideal body Calories to maintain ideal body

weightweight Moderate alcohol and caffeine useModerate alcohol and caffeine use

Cholesterol StatisticsCholesterol Statistics

Contribute to 700,000 deaths Contribute to 700,000 deaths annuallyannually

Affect 7 million AmericansAffect 7 million Americans Cost $100 billion every yearCost $100 billion every year 60 million Americans “borderline” 60 million Americans “borderline”

high or “undesirable”high or “undesirable”

Cholesterol FactsCholesterol Facts

FunctionsFunctions – Cell membrane and – Cell membrane and nerve fiber component; produces nerve fiber component; produces hormones and Vitamin Dhormones and Vitamin D

SourcesSources – Human body and food – Human body and food intakeintake

Total cholesterolTotal cholesterol = VLDL + LDL + = VLDL + LDL + HDLHDL

Cholesterol Disease RiskCholesterol Disease Risk

Total cholesterol : HDL RatioTotal cholesterol : HDL Ratio Below average – 3.5:1Below average – 3.5:1 Average – 5:1Average – 5:1 2x average – 10:12x average – 10:1 3x average – 23:13x average – 23:1

Ways to Lower CholesterolWays to Lower Cholesterol

Low-cholesterol, low-fat dietLow-cholesterol, low-fat diet Weight lossWeight loss ExerciseExercise Stress reductionStress reduction Drug therapyDrug therapy

Definition of StressDefinition of Stress

Strain on the body or mindStrain on the body or mind Unpleasant emotional state – Unpleasant emotional state –

tension, apprehension, worrytension, apprehension, worry Body’s response to any demandBody’s response to any demand Reaction to excessive demands when Reaction to excessive demands when

outcome importantoutcome important

Causes of Stress in FirefightersCauses of Stress in Firefighters

Long hours in stationLong hours in station Being away from familyBeing away from family From slow to go at any timeFrom slow to go at any time Fire callsFire calls EMS callsEMS calls Others…Others…

Effective Coping StrategiesEffective Coping Strategies

Relaxation techniquesRelaxation techniques BiofeedbackBiofeedback Good nutritionGood nutrition Adequate sleepAdequate sleep Time managementTime management ExerciseExercise

Statistics on StressStatistics on Stress

Prompts 50% of visits to general Prompts 50% of visits to general practitionerspractitioners

Costs industry $50 to $75 billion per Costs industry $50 to $75 billion per yearyear

The Body’s Response to StressThe Body’s Response to Stress

Increased heart rateIncreased heart rate Increased breathingIncreased breathing Elevated blood pressureElevated blood pressure PerspirationPerspiration Muscle tensionMuscle tension

Fighting Stress with ExerciseFighting Stress with Exercise

Time- and cost-efficientTime- and cost-efficient Lessens anxious feelingsLessens anxious feelings Improves self-esteemImproves self-esteem Increases strength & aerobic Increases strength & aerobic

capacitycapacity Clears the mindClears the mind Aids weight lossAids weight loss

Statistics on Back PainStatistics on Back Pain

Affects more than 70 million peopleAffects more than 70 million people

Experienced by 80% of AmericansExperienced by 80% of Americans

Second only to the common cold forSecond only to the common cold for visits to physiciansvisits to physicians

80% preventable80% preventable

Possible causes of Low Back PainPossible causes of Low Back Pain

Organic or structural problemsOrganic or structural problems Low fitness levelLow fitness level OverweightOverweight Incorrect or repetitive movementsIncorrect or repetitive movements Slouching or slumpingSlouching or slumping

Possible Causes of Low Back PainPossible Causes of Low Back Pain

SmokingSmoking StressStress Poor body mechanicsPoor body mechanics Inflexibility of certain muscle groupsInflexibility of certain muscle groups Muscular weaknessMuscular weakness

Avoiding Low Back PainAvoiding Low Back Pain

Stretch tight musclesStretch tight muscles Strengthen weak musclesStrengthen weak muscles Warm up before exercise and cool Warm up before exercise and cool

down following exercisedown following exercise Emphasize correct postureEmphasize correct posture

Treating Muscle SorenessTreating Muscle Soreness

Light stretchingLight stretching

Gentle massageGentle massage

Medium heatMedium heat