Fitness And Work Capacity 2009 Edition - NWCG
A Publication of theNational WildfireCoordinating GroupFitness andWork Capacity2009 EditionPMS 304-2NFES 1596December 2009
DedicationTo wildland firefighters, past, present and future—forestssland athletes who prepare themselves forand gragrasslandxtreme environmentalphysically demanding work in eextremeconditions.
Fitness andWork CapacityA publication of theNational WildfireCoordinating Group2009 EditionPMS 304-2December 2009Brian J. Sharkey, Ph.D.Missoula Technology and Development CenterSteven E. Gaskill, Ph.D.University of MontanaSponsored for NWCG publication by the Safety and Health Work ing Team. Questions regarding content of this publication may bedirected to the NWCG’s Executive Secretary at: nwcg executivesecretary@nifc.blm.gov or agency representatives of the Safety andHealth Working Team.This publication is posted at https://www.nwcg.govCopies of this document may be ordered from the Great BasinCache, National Interagency Fire Center, Boise, ID. Please refer tothe annual NFES Catalog Part 2: Publications (posted athttps://www.nwcg.gov) for ordering procedures and cost.The National Wildfire Coordinating Group (NWCG) has approvedthis information for the guidance of its member agencies and is notresponsible for the interpretation or use of this information by anyoneexcept the member agencies.NWCG information is in the public domain. Use of the information,including copying, is permitted. Use of NWCG information within an other document is permitted, if NWCG information is accurately citedto the NWCG. The NWCG logo may not be used except on NWCGauthorized information. “National Wildfire Coordinating Group”,“NWCG”, and the NWCG logo are trademarks of the National WildfireCoordinating Group.The use of trade, firm, or corporation names or trademarks in thispublication is for the information and convenience of the reader anddoes not constitute an endorsement by the National Wildfire Coordi nating Group of any product or service to the exclusion of others thatmay be suitable.i
AcknowledgmentsThanks go to our advisory group, Paul Hohn, Shawna Legarza, Bequi Livingston,and Michelle Reugebrink; to reviewers, Steve Karkanen and Joe Domitrovich; toour outstanding publications staff, Bert Lindler, Ted Cote, and Jerry Wolf; and toCarlie Magill, archives manager for the USDA Forest Service, Northern Region,for her help in acquiring historical photographs. Special thanks to Bob and JeanAnderson of Stretching, Inc., for permission to use excerpts from their selectedstretching publications. The cover photograph is used with permission from theZephyr Fire Crew and Wildfire.com.ii
ContentsChapter 1—Fitness and Health 1 Wellness and Safety 3Fitness and Work Capacity 3Chapter 2—Health Assessments 4 Risks of Exertion 7Chapter 3—Health-Related Fitness 8 Physical Activity and Health 10Activity Recommendations 10Chapter 4—Wildland Firefighting 11 The WorkerAerobic FitnessFactors That Influence Aerobic FitnessFactors That Influence Muscular FitnessThe Available Workforce1212131414Chapter 5—Fitness for Firefighting 16 Aerobic Fitness 16Muscular Fitness 20Chapter 6—Work Capacity Assessments 25 Work Capacity 25Chapter 7—Principles of Training 28 Varying Your Training 31Chapter 8—Fire Season Fitness 33 Fitness and Work Capacity Goals 33Where To Begin? 36Muscular Fitness Training 37Chapter 9—Maintaining Fitness and Health 39 Maintaining Fitness 39Maintaining Health 41Preventing Illness and Injury 43iii
ContentsChapter 10—Nutrition and Performance 45Energy for Work: Calories 45Nutrients: Vitamins and Minerals 47Related Issues 48Chapter 11—Environment and Performance 49Heat Stress 49Cold 52Altitude 54Health Hazards of Smoke 54Chapter 12—Preventing Injuries and Illness s 62Appendix A—Startup Programs 63Appendix B—Activities for Health and Weight Control 65Appendix C—Training for the Work Capacity Tests 66Appendix D—Fitness for Incident Management Team Members 69Appendix E–1—Off-Season Fitness Maintenance Program for Firefighters 71Appendix E–2—Preseason and Early-Season Training 75Appendix F—Job-Specific Muscular Fitness 83Appendix G—Core Training Exercises 86Appendix H—Flexibility 88Appendix I—Fatigue Index 94Appendix J—Medical Considerations 95iv
Chapter 1—1— Fititnness anand HeHealtalthh“The daily habits of people havea great deal more to do with whatmakes them sick and when theydie than all the influences of medicine.”Lester Breslow, M.D.When men and women go towork during the 21stcentury, few engage inarduous muscular effort. Labor-savingdevices have eliminated the need formuscular work at home and the automobile makes the task of getting to andfrom work physically effortless.Machines supplement or replace humaneffort in the forest and in mills, construction sites, factories, and mines.Some jobs, such as wildland firefighting and forestry field work (such as trailconstruction and maintenance) have notbeen mechanized. These jobs requiremuscular strength and endurance.Workers need specific conditioning toprepare them for the rigors of arduousfield work.The benefits of physical activity andfitness extend well beyond those relatedto job performance. Regular activityand improved fitness are associatedwith: Reduced risk of heartdisease, hypertension, andstroke Reduced incidence ofbeing overweight or obese Reduced incidence andseverity of diabetes Youth and adults engage in less physical Reduced risk of certainactivity each day, while they consumecancers more calories than they burn. The con Reduced risk of osteoposequences of these trends are obvious:rosisthe average worker can no longer Reduced risk of injury anddeliver a full day’s effort in a physicallyillnessdemanding job and degenerative Improved immunediseases associated with inactivity andfunction and resistance toobesity, such as heart disease, hyperteninfectionsion, diabetes, and cancer, are epidemic. Stronger bones, tendons,ligaments, and muscles Increased energy, mobility, and longevityActivity and fitness also confer psychological benefits, including: Reduced anxiety anddepression Reduced tension andstress Reduced incidence ofdementia (Alzheimer’sdisease) Enhanced self-conceptand body image Improved appearance andperformance Enhanced quality of lifeActivity and fitness contribute to alonger life and a shorter period ofdebilitating illness that frequentlyprecedes frailty and death. Active livingextends the prime of life; it adds life toyour years as well as years to your life(figure 1.1).1
Chapter 1—Fitness and e 1.1—Vigor and the active life. Reprinted, with permission, from B.J. Sharkey and S.E. Gaskill,2007, Fitness & Health, 6th edition. (Champaign, IL: Human Kinetics), 349.The body doesn’t wear out with use; itdeteriorates with lack of use.Use it or lose it!The respiratory and cardiovascularsystems are enhanced with activity andtraining. Tissues such as muscle andbone are strengthened. The best resultscome when activity and fitness are combined with good nutrition, adequaterest, stress management, safe habits(wearing seat belts), and avoidance ofsmoking and other drugs.Fitness IndexA simple way to estimate fitness is to use the Fitness Index (table 1.1). Based onthe relationship of physical activity to fitness, the index estimates aerobic fitnessbased on the intensity, duration, and frequency of your regular level of activity.Table 1.1—Aerobic fitness index. Calculate your fitness index by multiplying the score in eachcategory: Fitness Index Intensity x Duration x Frequency. Reprinted, with permission, fromB.J. Sharkey and S.E. Gaskill, 2007, Fitness & Health, 6th edition. (Champaign, IL: HumanKinetics), 9.CategoryScoreActivityIntensity54321Sustained heavy breathing and perspirationModerately heavy breathing and perspirationIntermittent heavy breathing, as in recreational sportsModerate activity, as in brisk walking or volleyballLight activity, as in fishing, gardening, or easy walkingDuration4321Longer than 40 minutes30 to 40 minutes20 to 30 minutesLess than 20 minutesFrequency54321Daily or almost dailyThree to five times a weekOne to two times a weekLess than once a weekOnce a monthEvaluation and Fitness EstimateScoreEvaluation100Very active and fit80Active and fit60 to 80Active and healthy40 to 60Consider changes20 to 40Lower than 202Improvement neededSedentaryFitness LevelHighMediumLow
Chapter 1—Fitness and HealthWellness and Safety Health Risk Analyses—The healthrisk analysis is a computer-scoredappraisal that identifies health risks andEmployee health and safety programsreduce injuries, the need for health care, ways to reduce them.and worker’s compensation claims.Health Screenings—Screenings onceor twice a year allow early detection ofWorkplace wellness programs empharisk factors. Screenings include bodysize prevention, individual responsibilweight, blood pressure, blood tests, theity, and cost-effectiveness. A goodprostate specific antigen test, a dermawellness program helps individualstological exam, and more. These lowidentify and change unhealthy andcost tests can be conducted in thedestructive habits. Wellness programsworkplace at a fraction of the cost ofimprove employee morale and producconductingthem in a medical facility,tivity, while reducing illness, absenteeand they reduce the need for visits toism, and employee turnover. A dollarspent on a wellness program saves 3 or the doctor’s office.more in health care and other costs. Awellness or employee health programcould include:SHealth Education—Most programsinclude stress management, nutrition,Fitness and Safetyome of the accidents in the workplace are caused byunsafe acts rather than unsafe conditions. It makes littlesense to stress the importance of protective clothing orergonomics while ignoring the physical and mental conditionof employees. In general, individuals prone to on-the-jobaccidents are more likely to have unhealthy lifestyles (beinactive, overweight, or smoke) or have psychologicalproblems. A high percentage of occupational accidents canbe attributed to human factors. A good wellness programhelps individuals change unhealthy habits and improvephysical and mental health, contributing to a reduction ininjuries and worker’s compensation costs. Specific ways toreduce workplace injuries will be presented in chapter 12.weight control, back health, andsmoking cessation. Some offer medicalself-care, parenting, and prenatalclasses.Health-Related Fitness—All employees should take part in a health-relatedfitness program, including aerobic andmuscular fitness. The program shouldbe tailored to meet employee needs (seechapters 2 and 3).Fitness and WorkCapacityWork capacity is the ability to accomplish production goals without unduefatigue and without becoming a hazardto yourself or your coworkers. Workcapacity is the product of a number offactors, including natural endowments,skill, intelligence, experience, andmotivation, as well as nutrition, aerobicand muscular fitness, and acclimation.Even the most highly motivated workersmay fail if they lack the strength orendurance required by the job, or if theyare poorly fed, dehydrated, or notacclimated to environmental extremes.Fit workers are more productive, areabsent fewer days, and are much lesslikely to develop job-related disabilitiesor retire earlier because of heartproblems or other degenerative diseases.In addition, fit workers have a morepositive attitude about work and life ingeneral. For safety, health, productivity,and morale, fitness is good business.3
Chapter 2—Health AssessmentsThe health benefits of regular,moderate exercise have beenconfirmed by many researchstudies. A number of medical andscientific organizations encourage thepublic to be physically active. TheAmerican College of Sports Medicineand the American Heart Associationrecommend that every American shouldhave a total of 30 to 60 minutes ofmoderate intensity physical activitymost days of the week. Even sedentaryindividuals can begin a moderateexercise program safely. If moreindividuals adopt an active lifestyle,public health will be enhanced.Apparently healthy individuals who areunder 45 years of age and have nosymptoms, risk factors, or heart disease,can participate in more vigorousactivity. Wildland firefighters whointend to train for the pack test and4participate in arduous firefightingduties may need to take a medicalevaluation required by their agency(table 2.1). Those training for otherwork capacity tests for moderate or lightfire duties should check agency medicalexam requirements, such as the healthscreening questionnaire, which helps toidentify higher risk individuals. Higherrisk individuals should consult withtheir physician before beginningtraining for work capacity tests or fieldduties.The American College of SportsMedicine and the American HeartAssociation recommend that individualscomplete a health screening questionnaire before they embark on a fitnessprogram (figures 2.1a and 2.1b).Table 2.1—Health screening requirements and recommendations.JobWork l exam***-----IMT****ModerateHealth screeningSee physicianIMT****LightHealth screeningSee physicianField workVaries*****-----Health screeningEmployee----------Health screening*Wildland firefighters**Type I firefighters (smokejumpers, hotshots, rappellers) have additional requirements.***Follow the requirements of the agency having jurisdiction.****Incident management team members.*****Field work varies from light to arduous (for instance, trail work involves arduous effort).
Chapter 2—Health AssessmentsUSDA Forest Service/Department of the Interior FS-5100-31 (Rev 8/2009) OMB 0596-0164 (Expires1/2013)HEALTH SCREENING QUESTIONNAIRE (HSQ)Assess your health needs by marking all true statements.WCT LevelArduousModerateLightThe purpose is to identify individuals who may be at risk in taking the Work Capacity Test (WCT) and recommend an exercise programand/or medical examination prior to taking the WCT.Employees are required to answer the following questions. The questions were designed, in consultation with occupational healthphysicians, to identify individuals who may be at risk when taking a WCT. The HSQ is not a medical examination. Any medical concernsyou have that place you or your health at risk should be reviewed with your personal physician prior to participating in the WCT.Check ‘Yes’ or ‘No’ in response to the following questions:[ ] Y[ ] N1)During the past 12 months have you at any time (during physical activity or while resting)experienced pain, discomfort or pressure in your chest.[ ] Y[ ] N2)During the past 12 months have you experienced difficulty breathing or shortness of breath,dizziness, fainting, or blackout?[ ] Y[ ] N3)Do you have a blood pressure with systolic (top #) greater than 140 or diastolic (bottom #) greaterthan 90?[ ] Y[ ] N4)Have you ever been diagnosed or treated for any heart disease, heart murmur, chest pain (angina),palpitations (irregular beat), or heart attack?[ ] Y[ ] N5)Have you ever had heart surgery, angioplasty, or a pace maker, valve replacement, or hearttransplant?[ ] Y[ ] N6)Do you have a resting pulse greater than 100 beats per minute?[ ] Y[ ] N7)Do you have any arthritis, back trouble, hip /knee/joint /pain, or any other bone or joint condition thatcould be aggravated or made worse by the Work Capacity Test?[ ] Y[ ] N8)Do you have personal experience or doctor’s advice of any other medical or physical reason thatwould prohibit you from taking the Work Capacity Test?[ ] Y[ ] N9)Has your personal physician recommended against taking the Work Capacity Test because of asthma,diabetes, epilepsy or elevated cholesterol or a hernia?Regardless whether you are taking the Work Capacity test at the Arduous, Moderate or Light duty level, a “Yes” answer requires a determination from yourpersonal physician stating that you are able to participate.I understand that if I need to be evaluated by a physician, it will be based on the fitness requirements of the position(s) for which I am qualified.Signature: Printed Name DateUnit: City StatePrivacy StatementThe information obtained in the completion of this form is used to help determine whether an individual being considered for wildland firefighting can carryout those duties in a manner that will not place the candidate unduly at risk due to inadequate physical fitness and health. Its collection and use are coveredunder Privacy Act System of Records OPM/Govt-10 and are consistent with the provisions of 5 USC 552a (Privacy Act of 1974).Paperwork Reduction Act StatementAccording to the Paperwork Reduction Act of 1995, an agency may not conduct or sponsor, and a person is not required to respond to a collection ofinformation unless it displays a valid OMB control number. The valid OMB control number for this information collection is 0596-0164. The time required tocomplete this information collection is estimated to average 5 minutes per response, including the time for reviewing instructions, searching existing datasources, gathering and maintaining the data needed, and completing and reviewing the collection of information. The U.S. Department of Agriculture(USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, gender, religion, age, disability, political beliefs,sexual orientation, and marital or family status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means forcommunication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and TDD). Tofile a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, SW, Washington, DC 20250-9410 or call (800)975-3272 (voice) or (202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.Figure 2.1a—Health screening questionnaire.5
Chapter 2—Health AssessmentsUSDA Forest Service/Department of InteriorFS-5100-30 (Rev 8/2009OMB 0596-0164 (Expires 1//2013)Work Capacity Test: Informed Consent Pack Test Arduous The 3 mile test with a 45pound pack in 45 minutes is strenuous, but nomore so than the duties of wildland firefighting. Field Test Moderate The 2 mile test with a 25pound pack in 30 minutes is fairly strenuous,but no more so than the field duties. Walk Test Light The 1 mile walk in 16 minutes ismoderately strenuous, but no more so than theduties assig.Risks There is a slight risk of injury (blisters, sorelegs, sprained ankles) especially for thosewho have not practiced the test. If you havebeen inactive and have not practiced ortrained for the test, you should engage inseveral weeks of specific training before youtake the test. Be certain to warm up andstretch before taking the test, and to cooldown after the test. The risk of more seriousconsequences (such as respiratory or heartproblems) is diminished by completing the(HSQ) physical activity readinessquestionnaire.I have read the information on this form, the brochure “Work Capacity Test” and understand the purpose,instructions, and risks of the job related to work capacity test.I have read the information, understood, and truthfully answered the HSQ.Test to be Taken (check one) Pack testSignatureField TestWalk TestDatePrinted NamePrivacy StatementThe information obtained in the completion of this form is used to help determine whether an individual being considered for wildland firefighting can carry out those duties in amanner that will not place the candidate unduly at risk due to inadequate physical fitness and health. Its collection and use are covered under Privacy Act System of RecordsOPM/Govt-10 and are consistent with the provisions of 5 USC 552a (Privacy Act of 1974).Paperwork Reduction Act StatementAccording to the Paperwork Reduction Act of 1995, an agency may not conduct or sponsor, and a person is not required to respond to a collection of information unless it displays avalid OMB control number. The valid OMB control number for this information collection is 0596-0164. The time required to complete this information collection is estimated toaverage 5 minutes per response, including the time for reviewing instructions, searching existing data sources, gathering and maintaining the data needed, and completing andreviewing the collection of information. The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, nationalorigin, gender, religion, age, disability, political beliefs, sexual orientation, and marital or family status. (Not all prohibited bases apply to all programs.) Persons with disabilities whorequire alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and TDD).To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, SW, Washington, DC 20250-9410 or call (800) 975-3272 (voice) or(202) 720-6382 (TDD). USDA is an equal opportunity provider and employer.Microsoft Word 2000 Version 9.0.2720Figure 2.1b—Work capacity test informed consent form.6
Chapter 2—Health AssessmentsWhile physical activity generally is safefor most individuals, it increases therisk of muscle, joint, or more serioushealth risks. Risks are associated withexercise intensity (figure 2.2). Onlyabout 10 percent of all heart attacksoccur during exertion. Risk is associated with age (over 45 years), gender(male), being overweight or obese, andinactivity. The American Heart Association lists physical inactivity as amajor risk factor for heart disease. Theleast active individuals are 50 timesmore likely to experience a seriousproblem during or soon after exertionthan the most active individuals (American College of Sports Medicine and theAmerican Heart Association 2007).testing, or participating in strenuouswork. If you have been inactive, walkregularly for 4 to 6 weeks before youbegin strenuous training. Whentraining, increase intensity and durationgradually, scheduling easier days toallow recovery. See chapters 8 and 9 forspecific training advice.BenefitsBenefits or risksRisks of ExertionRisksIncreasing physical activity intensityTo minimize the risks of exercise,reduce heart disease risk factors (table2.2) and have a medical examination orhealth screening before training,LowModerateHighFigure 2.2—Benefits and risks of exercise. Reprinted, with permission, from B.J. Sharkey and S.E.Gaskill, 2007, Fitness & Health, 6th ed. (Champaign, IL: Human Kinetics), 59.Table 2.2—Heart disease risk factors. Reprinted, with permission, from B.J. Sharkey and S.E. Gaskill, 2007, Fitness & Health, 6th ed. (Champaign, IL:Human Kinetics), 16.Influenced by physical activityMay be influenced by physical activityNot influenced by physical activityOverweight and obesityElectrocardiographic abnormalitiesFamily history of heart diseaseMaintenance of blood glucoseElevated uric acid and C-reactive proteinGender (male has greater risk until age 55)Elevated blood lipidsPulmonary function (lung) abnormalitiesCigarette smokingHigh blood pressureSome cancersPoor food choicesPersonality or behavior pattern (harddriving, time conscious, aggressive,competitive, hostile)Psychic reactivity (reaction to stress)7
Chapter 3—Health-Related FitnessAll employees, not just thosewith a physically demandingoccupation, should take partin a health-related fitness program. Theprogram’s goal is to improve the healthand quality of life of all employees.Health-related fitness consists of thefollowing:AMeaningful Activityctivity that serves a purpose has meaning. Walkingmakes good sense, whether you are having fun withfamily or friends, going to work, or exercising with your dog.Walking on a treadmill is less meaningful, unless it is used asa substitute for more meaningful walking during badweather. Select activities you enjoy or that prepare you forupcoming events or seasons. Lifelong exercisers engage inAerobic fitness—Aerobic activityengages large muscle groups in sustained activities such as walking,running, cycling, swimming, crosscountry skiing, rowing, paddling, orsimilar activities. Ideally, the activityshould serve a purpose.meaningful activity almost every day of their lives; they arepositively addicted to physical activity. They exercise forfitness and health, but more importantly, they do so for theirown satisfaction. Their activity has purpose, and yoursshould too.your daily tasks with vigor and alertMuscular Fitness—Fitness ensuresness, and with the capacity to meetthat you have enough strength, muscularunforeseen emergencies. All employeesendurance, and flexibility to carry outshould engage in core fitness training toprevent back problems. Weight training8should be used to prevent injuries and toprovide the strength and endurance youneed for your favorite activities (such asleg strength and endurance for mountain biking or skiing).
Chapter 3—Health-Related FitnessBody Composition—One way todiabetes is to maintain a body massreduce the risk of becoming overweight, index (BMI) from 19 to 25 (figure 3.1),or of developing heart disease ora healthy waist-to-hip ratio (figure nder 19)HEIGHT49 51 53 55 57 59 61 63 65 67 69 71 73 75 77 79 81 69707172Desirable(19 to 7373839394041424243444445464647484849Increased health risk(26 to 525262727282929303131323333343535363737383939
Dec 02, 2009 · Chapter 6—Work Capacity Assessments _ 25 Work Capacity _ 25 . Enhanced quality of life Activity and fitness contribute to a longer life and a shorter period of . the relationship of physical activity to fitness, the index estimates aerobic fitness based on the intens
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