PROGRAM OVERVIEW OUR PROGRAM BASICS PHYSICAL FITNESS. Our program has three basic functional areas: Physical Fitness, Mental Fitness, and Nutrition.

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1 PROGRAM OVERVIEW OUR PROGRAM BASICS Our program has three basic functional areas: Physical Fitness, Mental Fitness, and Nutrition. PHYSICAL FITNESS We have designed three component workout levels: Beginner, Intermediate and Advanced. These subdivisions will meet the unique needs of firefighters at each fitness level. Each workout level is designed to run on a 6-week cycle. Firefighters can continue participation at the same level by repeating a 6-week cycle, or they can elect to progress to another level if applicable. All workouts can be journaled online or through the mobile app. All exercises are demonstrated in video format. We also offer additional resources for continuing fitness education beyond the three component workout.

2 MENTAL FITNESS This part of the program consists of three key components: Attitude, Motivation and Mindfulness. Each component is illustrated through two modules: the first addressing overall education; the second addressing behavioral change. Each program component spans 2 weeks, with a total of 6 weeks for all three. There will be additional resources provided in each area if a firefighter wishes to further his/her education. COMPONENT DESIGN Attitude understand their own attitudes, and will offer a multi-source feedback option open to Hose Team members. Motivation understand their personal motivators, and offer techniques and strategies for focusing on these motivators in daily life. Mindfulness develop their mental strength, while offering the important counterpoint of stress reduction techniques. NUTRITION The Nutrition component educates firefighters in three basic areas: Hydration, Eating More Fruits & Vegetables, and Issues with Processed Foods. All three areas aim to reduce risk factors to firefighter health, including heart disease and dehydration. We will give firefighters a basic education in each of the three areas, including ground-level motivators, as well as ways to integrate healthy dietary choices on a daily basis. We will also offer firefighters information on various diet programs, meal planning and simple-toprepare recipes. This program runs for 6 weeks. Each week involves tasks and lifestyle changes (reminders delivered digitally) that can be easily integrated into daily life with the guidance of The First Twenty Nutrition component.

3 OCCUPATIONAL ASSESSMENT The First Twenty utilizes an occupational assessment developed by The USAF Fire Emergency Services. The assessment consists of 10 tasks meant to be completed in full turnout gear while breathing air from an SCBA. These tasks are as follows: Task 1 One Arm Hose Carry. Carry one 50-ft section of 2½- or 3-inch hose 100 feet. Task 2 Ladder Raise. Carry a 12-ft ladder 50 feet and raise it against a wall. Task 3 Charged Hose Drag. Drag a charged 1½- or 1¾-inch hose 100 feet. Task 4 First Ladder Climb. Climb a 24-ft ladder (10 rungs) three times. Task 5 High Volume Hose Pull. Pull a section of 4 ½- or 5-inch hose 100 feet Task 6 Forcible Entry. Move a lb tire 12-inches using a 10-lb sledgehammer. Task 7 Victim Drag. Drag a mannequin weighing 150 pounds 100 feet. Task 8 Second Ladder Climb. Climb a 24-ft ladder (10 rungs) twice. Task 9 Ladder Lower. Lower a 12-ft ladder and carry it a distance of 50 feet Task 10 Spreader Tool Carry. Carry an 80-lb spreader tool (Hurst tool) 100 feet The occupational assessment is designed to be compatible with any fire station layout. Basic layout of the occupational assessment, configurable in almost any fire station.

4 HOSE TEAMS A main feature of our program is its encouragement of team participation. Team work is a core value of the fire service, and The First Twenty will leverage this through the use of what we are calling Hose Teams. In order to participate in our program firefighters must join as a Hose Team. Teams can range from 2 to 20 firefighters. Through the use of Hose Teams firefighters will have continued support from their teammates, helping to promote long term participation in our fitness and wellness program. Hose Teams will also compete against each other throughout each year in various fitness challenges. PROGRAM DELIVERY Program components across each functional area including education and action plans are delivered through an online portal as well as mobile technology. Initial mobile access is through an iphone App. By January 2013 all program material will be available for all smart phone technology including: Droid, Samsung Epic and Blackberry. All program participation information is captured through our online technology, and will be used to create new data streams and bring together key stakeholders which can contribute to future research on firefighter health. CONCLUSION By firefighters, for firefighters, The First Twenty was built around our passion for bettering the health of our own. The firefighter community is best strengthened from the inside, and we aim to provide a program that targets every area of opportunity fully, swiftly and with unwavering commitment to the cause.

5 WHO WE ARE The First Twenty is a Nonprofit Organization committed to improving the health of the American firefighter. Led by over 200 years of firefighting experience, The First Twenty mission is to radically reduce heart-attack-related Line of Duty Deaths an overwhelming concern in today s fire service. For more information, contact: David Wurtzel Founder/Executive Director dave@thefirsttwenty.com