“BODYSENSE” by Rabia06

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									   An Interagency Wildland Firefighter
             Fitness Program

Michelle Ryerson – BLM, National Interagency Fire Center,
  Boise, ID
Bequi Livingston – USFS, Region 3, Albuquerque, NM
What is “FireFit”?
 Sponsored by the
  Federal Fire and
  Aviation Safety
  Team (FFAST).
 Task Group
  representing fire
  suppression
  resources created
  FireFit.
 A comprehensive,
  easy-to-follow (non-
  mandatory) fitness
  program designed
  specifically for the
  interagency wildland
  firefighter.
How “FireFit” Works:
 Incorporates three modules:
   Pre-Season fitness
   Fire-Season fitness
   Post-Season fitness

 Provides a basic fitness program framework
  that:
  will enable the wildland firefighter to develop a
   balanced and consistent fitness program.
  incorporates all the essential components of
   fitness including „mental fitness‟.
  can augment already existing fitness programs
   established.
    Overall Objectives of “FireFit”

 Improving firefighter
  safety

 Improving firefighter
  health

 Reducing/mitigating
  injuries

 Promotes wellness
        Fitness defined:

“the body’s ability to perform
physical activity without distress
or injury.”
According to Dr. Brian Sharkey
in his book, “Fitness and Work
Capacity - 2nd edition”:

“Our studies have shown that muscular
  fitness is highly related to performance of
  the tasks involved in wildland firefighting.
  Firefighters with more strength and
  muscular endurance are better able to
  carry the loads and use the tools than
  those with lower levels.”
Components of “FireFit”

      Cardiovascular Fitness

      Muscle Strength/Endurance

      Flexibility/Stretching

      Mental Fitness

      Rest and Relaxation
     Pre-Season “FireFit” Module
 Module consists of 8 weeks total:
   6 weeks „ramping up‟ and
   2 weeks transition to fire season module
 Focus areas:
  Beginning with building muscle strength with
   moderate cardiovascular component.
  Later transition on muscle endurance with
   increased cardiovascular component.
 This module introduces the concept of
  „mental fitness‟ in preparation for fire
  season.
 Flexibility will continue to be an integral
  focus during all modules.
 Rest and Relaxation is recommended during
  all modules.
        “FireFit” Pre-Season Fitness Module – Workout
                     Template (weeks 1-6)
 Fitness       Day 1         Day 2           Day 3             Day 4             Day 5           Day 6        Day 7
Compone
    nt
Cardiova
 scular:

Modera       Aerobic                       Aerobic                              Aerobic         * Rest         *
   te         activity                   activity lasting                    activity lasting                Optional
Intensit    lasting 30 -                     30 - 45                         30 - 45 minutes                 Rest or
    y       45 minutes                       minutes                                                          team
                                                                                                             building
                                                                                                             activity
                           Pack hike                        Pack hike w/                         * Rest         *
Vigorou                   w/gradual                        gradual                                          Optional
s                          weight x                         weight x 20-                                     Rest or
Intensit                   20-30                            30 minutes                                        team
y                          minutes                                                                           building
                                                                                                             activity
Muscula
   r
Training
   :
                            Strength                          Strength                                          *
Muscle                     training,                          training                                      Optional
Strength                     70% +                          70%+ weight,                                     Strength
                           weight, 1-3                      1-3 sets, 8-12                                   Training
                           sets, 8-12                            reps
                              reps
Flexibili   5-10 minutes      5-10        5-10 minutes      5-10 minutes      5-10 minutes      * Optional    5-10
  ty:                                                                                                        minutes
                          “FireFit”
Pre-Season Fitness Module – Workout Template (weeks 7-8)
      (final 2 week transition to „fire season‟ module)

   Fitness         Day 1         Day 2         Day 3           Day 4          Day 5         Day 6        Day 7
  Component
 Cardiovascula
      r:

  Moderate        Aerobic                     Aerobic                        Aerobic       * Rest      * Optional
   Intensity       activity                    activity                       activity                    team
                 lasting 45-                lasting 45-60                  lasting 45-60                 building
                 60 minutes                    minutes                        minutes                   exercises
   Vigorous                    Pack hike                     Pack hike                     * Rest      * Optional
   Intensity                   w/weight x                    w/weight x                                   team
                               30 minutes                    30 minutes                                  building
                                 (power                     (power hike)                                exercises
                                  hike)


   Muscular
   Training:

                 70% or less                70% or less                    70% or less      * Rest
 Muscle         max weight,                max weight,                    max weight,
 Endurance       1-3 sets of                1-3 sets of                    1-3 sets of
                 12-20 reps                 12-20 reps                     12-20 reps

  Flexibility:     5-10          5-10       5-10 minutes       5-10        5-10 minutes    * Optional     5-10
                  minutes       minutes                       minutes                                    minutes
      Fire-Season “FireFit” Module
 Fire-Season Module consists of:
    24 weeks total during fire season
    Sustaining the fitness levels established during
     the pre-season module
    Team (crew) building exercises and activities

 „Mental fitness‟ will continue to be a key
  component.

 Rest and Relaxation is especially critical during
  this module to mitigate fatigue and stress
  management.

 Fitness levels should be optimal at this point to
  maximize job performance, provide fatigue
  countermeasures, and provide injury prevention and
  mitigation.
             “FireFit” Fire Season Fitness Module – Workout
                           Template ( 24 weeks)
  Fitness         Day 1          Day 2          Day 3          Day 4           Day 5          Day 6        Day 7
 Component

Cardiovascul
     ar

Moderate           Cross                        Cross                      Cross training     * Rest      * Optional
Intensity         training                     training                       activity                       Rest
                  activity                     activity                    lasting 45-60
               lasting 45-60                 lasting 45-                      minutes
                  minutes                    60 minutes

Vigorous                       Crew hike                     Crew hike                        * Rest      * Optional
Intensity                      or optional                   or optional                                    team
                                  team                          team                                       building
                                building                      building                                    exercises
                                                             exercises

  Muscular
  Training

   Muscle      Incorporate     2-3 sets of   Incorporate     2-3 sets of    Incorporate       * Rest       * Rest
Strength        calisthenics   12-20 reps     calisthenics   12-16 reps      calisthenics
& Endurance      (abs, low      w/light -      (abs, low      w/light -    (abs, low back,
               back, triceps    moderate     back, triceps    moderate      triceps dips)
                                 weight                        weight
                    dips)                         dips)

 Flexibility   5-10 minutes      5-10        5-10 minutes      5-10        5-10 minutes      * Optional     5-10
                                minutes                       minutes                                      minutes
   Post-Season “FireFit” Module
 Post-Season Module consists of:
   20 weeks of training with:
       2 weeks of rest with minimal activity and
       18 weeks of baseline fitness
   A transition from the fire season program to
     allow time for rest and recuperation, and injury
     rehabilitation.
   A transition in order to develop and maintain a
     baseline fitness level.

 Module is designed to focus flexibility and cross
  training (activities that are fun and enjoyable).

 Primary phase to begin preparing the mind and
  body for the transition to the pre-season fitness
  module and eventually – fire season.
         “FireFit” (rest/recuperation, maintenance program)
        Post-Season Fitness Module – Workout Template (18
                               weeks)
     Fitness          Day 1          Day 2          Day 3         Day 4           Day 5           Day 6      Day 7
    Component
   Cardiovascular
         :

    Moderate          Cross                        Cross                      Cross training   * Optional   * Rest
     Intensity        training                     training                       activity       Rest or
                      activity                     activity                     lasting 30 –       fun
                    lasting 30 -                 lasting 30 -                   45 minutes       activity
                    45 minutes                   45 minutes
                        As                           As                             As
   High            appropriate                  appropriate                    appropriate
   Intensity
     Muscular
     Training:

                                    Light –        Optional        Light –        Optional      * Optional   * Rest
   Muscle                         moderate      calisthenics    moderate       calisthenics    Strength/
   Strength/Muscl                  weights, 1-                  weights, 1-3                      Muscle
   e Endurance
                                   3 sets, 8-                    sets, 8-20                     Endurance
                                   20 reps or                    reps or to                      Training
                                   to failure                      failure
    Flexibility:      5-10            5-10       5-10 minutes      5-10        5-10 minutes     * Optional   Rest
                     minutes                                      minutes
First 2 weeks should be spent allowing the body to rest and recover before transitioning into the post-season program
Other Components of “FireFit”
 Developing a good „goal statement‟

 Injury mitigation and prevention

 Recommended exercises &
  alternatives

 Wellness

 Team building

 Fitness Assessments

 Terminology

 Recommended websites & reading
THANK YOU!




  “FireFit” Website available May 1st, 2006
            Go To: www.nifc.gov

       Anima Sana In Corpore Sano
 “A sound mind rests in a sound body”- ASICS
                     Quote

								
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