Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation Guide

Transcription

1 Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation Guide

2 CANADIAN FORCES FIRE MARSHAL S FIREFIGHTER PRE-ENTRY FITNESS EVALUATION GUIDE This booklet was developed to help you meet the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation (CFFM S FPFE) you will be required to pass as a condition to both becoming a DND firefighter or being selected onto the CF Firefighter course. This booklet will: Offer tips and advice to help you get ready for the evaluation; and Provide a description of the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation. Individuals who pursue a career as a FF are already aware that it is a physically demanding occupation. Thus in the development of this booklet, we assume that FF applicants already have a basic level of fitness and knowledge of physical fitness. Therefore we have developed this program as a 2-3 months tune-up training program. ASSESS YOUR READINESS Before you begin, complete the Physical Activity Readiness Questionnaire included below. Read it carefully and answer the questions. Then follow the Yes or No advice, whichever applies to you. If you think you may be pregnant, you are pregnant, or you are going to become pregnant, speak to your physician about your plans of becoming a FF and about your ability to do the activities required during their training

3 PAR-Q & YOU ( ) Physical Activity Readiness Questionnaire A questionnaire for people aged 15 to 69* Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their physician before they start becoming much more physically active. If you are planning to become much more physically active than you are now, start by answering the seven questions below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your physician before you start. Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO. YES OR NO YES YES YES YES YES YES YES NO NO NO NO NO NO NO 1. Has your physician ever said that you have a heart condition and that you should only do physical activity recommended by your physician? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you loose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6. Is your physician currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? - 3 -

4 IF YOU ANSWERED YES to one or more questions Talk with your physician by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness evaluation. Tell your physician about the PAR-Q and which questions you answered YES. You may be able to do any activity you want as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those that are safe for you. Talk with your physician about the kinds of activities you wish to participate in and follow his/her advice. NO to all questions If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can: Start becoming much more physically active, begin slowly and build up gradually. This is the safest and easiest way to go; and Take part in a fitness evaluation, this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively. Delay becoming much more active: If you are not feeling well because of a temporary illness such as a cold or a fever, wait until you feel better; or If you are or may be pregnant, talk to your physician before you start becoming more active. Informed use of the PAR-Q - The Canadian Society for Exercise Physiology, Health Canada and their agents assume no liability for persons who undertake physical activity, and if in doubt after completing this questionnaire, consult your physician prior to physical activity

5 DETERMINING YOUR BODY WEIGHT HEALTH STATUS Using the Body Mass Index (BMI) and waist circumference (WC) information on pages 5 to 8 can help you identify if the excess weight you are carrying puts you at risk of cardiovascular disease. BMI is not recommended for use as the sole measurement of body composition and should be used in conjunction with the Waist Circumference Calculator. Although the BMI is useful for creating guidelines for healthy adults (ages 18 and older), it does not apply to infants, children, adolescents, pregnant or breastfeeding women. Determining your BMI Body Mass Index considers your weight in relation to your height to determine if you are at a healthy weight or if you may be overly fat or too lean. BMI can be calculated using this formula: BMI = (weight (kg)/height(m) 2 ) Or by using table 1 following these instructions: Select your height in inches (across the top of chart) or in centimeters (across the bottom); Follow its vertical (up & down) line until it crosses the horizontal line of your body weight in pounds (on the right side of the chart) or in kilograms (on the left side); and Establish in which Weight Zone you are

6 TABLE 1 Source: Health Canada. Canadian Guidelines for Body Weight Classification in Adults. Ottawa: Minister of Public Works and Government Services Canada; 2003.) Determining your waist circumference Measuring your waist circumference may be one of the easiest and most accurate ways to tell whether your excess weight constitutes a health risk. Research shows that overweight people who carry excess pounds around the waist are at greater risk of heart disease and stroke than those who carry it on their hips, thighs and buttocks. How to measure: - 6 -

7 Take your measurement standing upright. Inhale and exhale, letting out all the air in your lungs. Breathe normally. Place the tape around your waist, between the bottom of your ribs and the top of your hipbones (the iliac crest). Hold the tape firmly but do not press the tape into the skin. Make sure the tape is parallel to the floor. Holding the tape at an odd angle can result in a misreading. Take the reading. A waist circumference of 102 cm (40 inches) or greater for men, and for women, a waist circumference of 88 cm (35 inches) or more increases your health risks. FIGURE 1 Reference Taken from the National Institutes of Health, National Heart, Lung and Blood Institute, North American Association for the Study of Obesity

8 Now that you have determined both your BMI and your waist circumference, determine which risk category best describes you, using figure 2. FIGURE 2 Source: James D. Douketis, Gilles Paradis, Heather Keller and Chantal Martineau Canadian guidelines for body weight classification in adults: application in clinical practice to screen for overweight and obesity and to assess disease risk, CMAJ April 12, 2005 If you are carrying excess (fat) weight, you will have more difficulty meeting the fitness objectives and completing the various tasks required; your extra weight could contribute to exercise induced heat stress. Fat loss is best achieved through a change in diet and regular physical activity, aiming for about half-a-kilogram fat loss per week. If you have any concerns about your Health Risk or the accuracy of your score, talk to your physician, a registered dietitian or fitness specialist, to determine if there are any concerns about your safe participation in the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation

9 OPTIMIZE YOUR NUTRITION Performance nutrition starts with healthy eating and adequate hydration, not with meal replacements and fad foods. Your best bet is to follow the suggestions in Eating Well with Canada s Food Guide. You can get a copy of the guide from this web site: GETTING STARTED A good training program is effective, safe and enjoyable! Be sure to: Wear comfortable clothing that doesn t restrict your movement and running shoes that provide good support and traction; Start at a level that s right for you now and progress gradually from there; Proper nutrition is a key element in your training program as well as staying hydrated, and Plan your rest/recovery days, this will avoid overtraining and/or injuries. Muscular conditioning exercise program guidelines The purpose of your muscular training is to develop baseline strength and endurance levels and the ability to do the tasks required for the evaluation standard. Ensure that the exercises you choose employ multi-joint large muscle group movements such as lunges or squats avoid isolation exercises for small muscle groups like biceps / triceps such as Bicep Curls, forearms exercises such as Wrist Curls. Because fire fighters need the right combination of core and leg muscular conditioning as upper body strength, make sure your training reflects this in the quality and quantity of exercises you choose

10 Monthly structure of muscular component (45 minutes not including warm-up/cool-down): Weeks Development Frequency/week Speed of exercise Intensity Rest 1 Strength 2-3 Slow 6-8 RM 1-2 min max 2-3 Strength 2-3 Fast-up, endurance slow-down 8-12 RM 45s 60s 4 Active recovery 2-3 Moderate 15 reps 20 RM * RM: repetition max; the weight at which you can only-just perform the exercise for a specified number of times. (ie. 6RM: you can only lift 100 lbs 6 times). Sample muscular conditioning training program: Below are listed sample exercises to be performed in a muscular conditioning program, followed by samples of core / trunk exercises and sample training programs. Note that this is a generic program designed to prepare applicants for the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation. Applicants are strongly encouraged to consult a Certified Personal Trainer (CPT) to receive a program that takes into consideration their own personal fitness level as well as any previous injuries. A CPT will also advise applicants on proper training techniques for each individual exercise. Weeks 1-2 Weeks 3-4 *Exercises that allow * Exercises that include heavier loads larger number of muscle groups Squats / Lunges / Step-Ups Deadlift to Shoulder Press / Front Squat Deadlifts Squat Jumps / Box Jumps Bench Press / Pulldowns Power Push-Ups / Dips / Chin Ups Bent Over / T-Bar Row Standing Cable Push / Pull Standing Shoulder Press Upright Row to Shoulder Press Upright Row

11 Trunk / Core same exercises for all weeks Sit-Ups / Rotating V-sits / Swiss Ball Pike, Hanging Leg Lifts / knee Raises, Back Extensions, Alternating Super-man, Knee Tucks, Windshield Wipers, Plank / plank on ball, Plank with toes on med ball, Side Planks Sample training plan Week 1 Sets Reps Exercise Rest Tempo Weight Reps Squats s Slow Bench Press s Slow Chin-Ups s Slow Deadlifts s Slow Bent Over Row s Slow Up-right Row to s Slow Shoulder Press Weeks 2 and 3 Sets Reps Exercise Rest Tempo* Weight Reps Front Squat s Fast / Slow Power Push-Ups s Fast / Slow Standing Cable Alternating Pull s Fast / Slow Deadlift to Shoulder Press s Fast / Slow Chin-Ups s Fast / Slow Dips s Fast / Slow * Tempo: Exercises are to be completed with a fast or great exertion movement up (positive) and a controlled slow movement back down (negative). Can be performed in a circuit format Week 4** Sets Reps Exercise Rest Tempo Weight Reps RM Front Squat s Med RM Power Push-Ups s Med RM Standing Cable Alternating Pull s Med RM Deadlift to Shoulder Press s Med RM Chin-Ups s Med RM Dips s Med ** Week 4: Week 4 exercises are to be completed in circuit format

12 Core / Trunk Exercises Core and trunk exercises should be completed as a circuit i.e., complete the first exercise and begin subsequent exercises immediately (with as little rest as possible). Rest for the prescribed time period once all the exercises have been completed. Sample Core / Trunk Program Sit-Ups (15-20), Sit-Up Twist (15-20 each side), Back Extensions (15-20), Hanging Leg Lifts (15-20), Windshield Wipers (15-20 each side) and Alternating Superman (15-20 each side); complete two sets of the circuit with two minutes rest between sets. Aerobic conditioning exercise program guidelines The purpose of the aerobic component of this program is to develop baseline aerobic capacity required for the selection standard. The standard involves both aerobic stamina and maximal capacity. Because the fitness standard and the FF occupation include ladder climbing and walking, it is recommended that weighted walking/hiking and climbing be included as aerobic conditioning choices. Note that the full weight of the FF gear worn during the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation is 50lbs and that a progression of weighted walking/hiking is recommended. Rate of Perceived Exertion (RPE) Borg Scale During your aerobic workout you will be asked to work at a certain level of intensity.to measure exercise intensity we have chosen to use the Borg Scale RPE in lieu of traditional Heart Rate monitoring formulas. Perceived exertion is how hard you feel your body is working or exercising. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person s exertion rating may provide a fairly good estimate of the actual heart rate during physical activity (Borg, 1998)

13 6 BORG SCALE Of Perceived Exertion 7 Very, Very Light 8 9 Very Light Fairly Light Somewhat Hard Hard Very Hard Very, Very Hard

14 Monthly structure of aerobic component: Weeks Development Frequency/week Duration *Intensity Work:Rest (W:R) 1-3 Aerobic power, capacity 3-4 times min RPE & Maintenance RPE 4-5min:1min RPE 1min:1 min 4 Active recovery 3-4 times 30 min RPE * Intensity: You will be using 3 different intensity zones throughout each week. Refer to Borg scale page 13. Sample program: Month Monday Aerobic: 30 min RPE Muscular Aerobic: min RPE Muscular Aerobic: 35 min RPE Muscular Tuesday Aerobic: 2 min x 4-5 reps: with 2 min Walk/jog recovery in between RPE Aerobic: 3 min x 4-5 reps: with 3 min walk/jog recovery in between RPE Aerobic: 3-4 min x 4-5 reps with 3-4 min walk/jog recovery in between RPE Wednesday Muscular Muscular Muscular Thursday Aerobic: 30 min RPE Aerobic: min RPE Aerobic: 35 min RPE Friday Aerobic: 8 min x 2 reps: with 2 min jog recovery in between RPE Aerobic: 10 min x 2 reps with 2 min jog recovery in between RPE Aerobic: 12 min x 2 reps with 3 min jog recovery in between RPE Saturday Muscular Muscular Muscular Sunday Low intensity recreational activity Low intensity recreational activity Low intensity recreational activity Include 1 day/week of active rest, Low intensity recreational activity: walking, or play day. To enhance recovery, include regular walking as part of your active living

15 Where are you now? To optimally prepare for the selection standard, you need to consider what your present overall fitness strengths and weaknesses are. If you are a more muscularly conditioned individual, focus more on aerobic conditioning, while maintaining muscular fitness 2x/week. Warm-up/cool-down: An effective warm-up & cool-down includes both a cardiovascular and neuromuscular component. It also allows you to mentally prepare for the upcoming training session. Cardiovascular warm-up: Perform progressive easy to moderate activity that ideally uses all of the muscle groups that will be used during the training activity. (RPE 10-12; cycling, walking, jogging, stepping, rowing) For shorter high intensity strength training type activities, warm-up for 3-5 minutes: allow for recovery before training; and For aerobic training days warm-up for 5-10 minutes with a short recovery of about 1 minute (you may feel that you need longer, i.e. 15 minutes, to prepare for the higher intensity training sessions). Neuromuscular warm-up: Include low intensity dynamic movements that simulate the training activity. Often included are low weighted strength training exercises, or sport specific drills. For the purpose of this training, 5 minutes of this component is adequate. You may also choose to include joint mobility movements such as arm circles, ankle rotation, hip swings, trunk rotations etc. Performing 3-5 rotations in each direction should be sufficient

16 To enhance performance and decrease the risk of injury, the warm-up should not accumulate fatigue or overheat the participant, and should allow a sufficient recovery period without returning to pre-warm-up state. Cool-down: Include at least 5 minutes of easy aerobic activity, and at least seconds of static stretching of each of the muscle groups used during the training session. The more intense the training session the longer the cooldown should be. It is easy to get caught up in the quest for the perfect plan. Just remember that your goal is not to become good at squats or pull-ups, but rather to be able to handle any variety of tasks that would be expected by a competent firefighter. So include variety in your choice of exercises. Listen to your body when it is tired, or in pain, so it doesn t have to scream at you or stop you in your tracks. And ask for help if you need it. Have fun with your training!

17 Specific Guidance for Training Females It is well known that, generally, women do not have the same aerobic capacity as men, nor are they as strong, especially in the upper body. These differences in physical performance are due in large part to differences in body size and composition. However, women s bodies respond to both aerobic and strength training programs in similar ways to men s. Here is a little more information and advice: Aerobic capacity The lower aerobic capacity of women (compared to men) is due to a smaller muscle mass, a smaller volume of blood, and lower hemoglobin concentrations in the blood. In spite of this, the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation is as attainable for women as it is for men. Strength improvement Females may be concerned that they are not as strong as their male colleagues, yet they must be able to lift the same loads. Women are generally about two-thirds as strong as men, but relative to their size women can gain as much or more strength than men following similar training programs

18 CANADIAN FORCES FIRE MARSHAL S FIREFIGHTER PRE-ENTRY FITNESS EVALUATION To ensure that you are ready for the demands of the firefighter trade, you will be asked to undergo a Physical Fitness Evaluation as a part of the recruiting process. Successful completion of this evaluation is a necessary step toward being accepted into the firefighter training. DESCRIPTION OF THE PHYSICAL FITNESS EVALUATIONS This program is designed to evaluate the physical work capacities of healthy, physically active individuals. Each task requires a maximal effort. All of the tasks are completed while wearing firefighting personal protective equipment (PPE) that weighs approximately 22 kg (50 lb). This ensemble includes: helmet, flash-hood, gloves, pants, boots, jacket and self-contained breathing apparatus (SCBA). You will not breathe from the SCBA, but you must carry it. For safety during the treadmill evaluation, running shoes are substituted for firefighting boots. The first component is a treadmill work capacity evaluation. After completing the treadmill evaluation, you will rest for 60 minutes before starting an orientation to the job-related performance tasks. The orientation to the job-related evaluation consists of a walk-through session to practice each of the tasks. This will take approximately 30 minutes and will familiarize you with evaluation procedures as well as provides a suitable warm-up for the demanding evaluation that follow. Each task is followed by a rest period of 3 minutes for recovery and hydration. You are not permitted to leave the evaluation area or remove the PPE during the rest periods. The tasks are described briefly in the following pages

19 1. Aerobic Endurance Maximal work capacity is measured during a progressive, incremental exercise evaluation to exhaustion on a treadmill. After a standard 5-minute warm-up, you will walk at 3.5 mph and 10% grade for 8 minutes. After this phase is completed, the grade (and if necessary, speed) will be increased every minute until you are too tired to continue. The applicant can shuffle or lightly jog if necessary, once the speed increases. In order to pass the treadmill evaluation, you MUST complete the 5-minute warm-up, the 8-minutes constant work rate phase and the 5-minute cool-down (for a total of 18 minutes). After the treadmill evaluation, you will rest for 60 minutes before starting an orientation to the jobrelated performance evaluation. Note: During the evaluation, expired gases MAY BE monitored with an automated metabolic measurement system, if available, to calculate the rate of oxygen consumption. Heart rate is also monitored continuously. 2. Charged Hose Advance You will drag a charged (full of water) 38 mm (1.5 inch) hose a distance of 38.1 m (125 ). Three m (50 ) lengths of hose are snaked behind the starting line. The nozzle is held over the shoulder and you advance to the finish line as quickly as possible (running is not permitted). This evaluation assesses lower body strength and power and must be completed safely in less than 31 seconds

20 3. High Volume Hose Pull You will pull a bundle of hose weighing approximately 56 kg (123 lb) a distance of m (50 ) over a smooth concrete floor using a rope. This task is repeated 3 times. During this evaluation, you must stand still and pull the hose bundle towards you using 16 mm (5/8 ) rope. This evaluation assesses upper body strength, power, and endurance and must be completed safely in less than 103 seconds. 4. Forcible Entry Simulation You will use a 4.0 kg (9 lb) dead blow sledge hammer to move a weighted truck tire 102 kg (225 lb) a distance of 30.5 cm (12 ) as rapidly as possible. This evaluation assesses muscle strength, power and endurance, particularly in the upper body and must be completed safely in less than 45 seconds. 5. Victim Drag You will drag a mannequin weighing 68.2 kg (150 lb) a total distance of m (100 ). The evaluation starts with the mannequin lying face-up on the floor. You will lift the mannequin and walk backwards for m (50 ), turn around a traffic cone and return to the start line as quickly as possible. This evaluation assesses muscle strength and endurance and must be completed safely in less than 49 seconds

21 6. Ladder Climb You will climb a 7.3 m (24 ) ladder to the 10th rung and return to the floor as quickly as possible. The applicant must touch each rung on the way up and down. This task will be repeated five times. This evaluation assesses muscle strength, endurance, and anaerobic capacity and must be completed safely in less than 109 seconds. 7. Equipment Carry/Vehicle Extrication You will carry small 18 kg (40 lb) and large 36 kg (80 lb) vehicle extrication tools (the Jaws of Life ) a total distance of 76 m (250 ). You will lift and hold the 18 kg (40 lb) tool in specific positions that simulate the work required to remove a vehicle door. This evaluation is designed to evaluate the strength and endurance required to lift, carry and use heavy tools in rescue situations. This evaluation must be completed safely in less than 270 seconds

22 CANADIAN FORCES FIRE MARSHAL S FIREFIGHTER PRE-ENTRY FITNESS EVALUATION INFORMATION & INSTRUCTIONS FOR APPLICANTS WHAT DO I NEED TO BRING? MEDICAL CLEARANCE You must bring your completed Medical Clearance form seen in ANNEX A. Your physician must complete this document. It provides medical clearance for you to undertake the specific evaluations in this program. You will not be permitted to do any component of the evaluation without a Medical Clearance document that has been signed by your physician. You will later be asked to certify that you have discussed any doubts or concerns about taking the evaluation with your physician. You must take the opportunity to discuss any such concerns or doubts when you see your physician. PRE-SCREENING: On the day of your evaluation, you will complete a health appraisal questionnaire and a pre-evaluation vital signs check consisting of resting blood pressure and resting heart rate measurements taken by your evaluator. INFORMED CONSENT: (ANNEX B) You will be required to read and sign an informed consent form prior to performing the battery of tests. DRESS REQUIREMENT: Bring the following items of clothing with you: shorts, two T-shirts, running shoes, extra socks, warm-up clothing, PPE for the evaluation session, including boots. Your T-shirt will be wet from sweat after the treadmill evaluation. You should

23 change into a dry shirt and then put on your warm-up gear to keep warm during the 60-minute rest period. PRE-EVALUATION INSTRUCTIONS: To ensure accurate fitness evaluation, please adhere to the following instructions: Physical Exercise: No strenuous physical activity minimum six hours (6hrs) before the evaluation. Food and Beverages: - Do not eat for at least two hours (2hrs) before your evaluation. - Refrain from consuming alcohol for at least six hours (6hrs) before your evaluation. - Refrain from drinking caffeine beverages for at least two hours (2hrs) before your evaluation (tea, pop, coffee, etc.). - Refrain from smoking for at least two hours (2hrs) before your evaluation. If your appointment is first thing in the morning, do not skip breakfast. You should eat a light meal (e.g., fruit, toast or cereal, and juice) about three hours before your evaluation. You should bring a water bottle or sports drink (e.g., Gatorade). You may want to eat a small snack (e.g., banana or Power Bar) during the rest period between the treadmill evaluation and the job-related tasks. Do not try anything (Gatorade, Power Bar, etc.) for the first time during your fitness evaluation appointment. You should know how your body reacts to your nutritional plan well in advance of your appointment. Be careful to practice in advance so that you know how much to eat and drink during 3+ hours of intermittent, extremely strenuous exercise. If you eat or drink too much you will feel sick and do poorly. If you eat and drink too little, you will get dehydrated and do poorly

24 Optimal nutrition and hydration strategies tend to be very individual. Work this out for yourself. Don t follow someone else s advice unless you have had the chance to make sure it works for you under the kind of conditions you will experience during these evaluations. NOTE: The results of your evaluation may be negatively affected if the conditions concerning dress, food, smoking, beverages and exercise are not followed. If you clearly ignored these instructions, the evaluator may cancel your evaluation. POST EVALUATION You will remain in the evaluation area until your post-exercise heart rate has decreased to less than 100 BPM

25 Annex A CANADIAN FORCES FIRE MARSHAL S FIREFIGHTER PRE-ENTRY FITNESS EVALUATION MEDICAL CLEARANCE FOR EVALUATION Applicant name: This program is designed to evaluate the physical work capacities of healthy, physically active individuals. Each task requires a maximal effort. All of the tasks are completed while wearing firefighting personal protective equipment (PPE) that weighs approximately 22 kg (50 lb). This ensemble includes: helmet, flash-hood, gloves, pants, boots, jacket and self-contained breathing apparatus (SCBA). The applicant is not required to breathe from the SCBA, but must carry it. For safety during the treadmill evaluation, running shoes are substituted for firefighting boots. The evaluation is administered by qualified fitness evaluators from Canadian Forces Personnel Support Agency, and is not medically supervised. The evaluation procedures are described briefly below: AEROBIC ENDURANCE Maximal work capacity will be measured during a progressive, incremental exercise evaluation to exhaustion on a treadmill. During the evaluation, expired gases may be monitored with an automated metabolic measurement system, if available, to calculate the rate of oxygen consumption. Heart rate is monitored continuously with a telemetry system. Depending on fitness level and motivation, this evaluation normally requires the individual to walk on the treadmill for minutes. Regardless of the fitness level of the individual, the evaluation normally involves a maximal effort and is terminated when the person is too fatigued to continue exercise. Combined with the exercise stress, the weight and heat retention properties of the PPE result in a significant level of fatigue. After completing the treadmill evaluation, the applicant will rest for 60 minutes before moving on to the job-related performance tasks

26 JOB-RELATED PERFORMANCE TASKS EVALUATION Prior to completing the job-related tasks evaluation, the applicant will complete a walk-through session where they are allowed to practice each of the tasks. This takes approximately 30 minutes and serves to familiarize the applicant with evaluation procedures and provides a suitable warm-up for the demanding evaluation that follows. Each task is followed by a rest period of 3 minutes for recovery and hydration. Applicants are not permitted to leave the evaluation area or remove the PPE during the rest periods. Charged Hose Advance The applicant will drag a charged (full of water) 38 mm (1.5 inch) hose a distance of 38.1 m (125 ). Three m (50 ) lengths of hose are snaked behind the starting line. The nozzle is held over the shoulder and the applicant advances to the finish line as quickly as possible. This evaluation assesses lower body strength and anaerobic power. High Volume Hose Pull The applicant will pull a bundle of hose weighing approximately 56 kg (123 lb) a distance of m (50 ) over a smooth concrete floor using a rope. This task is repeated 3 times. During this evaluation, the applicant is stationary and must pull the hose bundle towards them using 16 mm (5/8 ) rope. This evaluation assesses upper body strength, power, and endurance. Forcible Entry Simulation Using a 4 kg (9 lb) dead blow sledgehammer, the applicant moves a weighted truck tire 102 kg (225 lb) a distance of 30.5 cm (12 ) as rapidly as possible. This evaluation assesses muscle strength, power and endurance, particularly in the upper body

27 Victim Drag The applicant will drag a mannequin weighing 68.2 kg (150 lb) a total distance of m (100 ). The evaluation starts with the mannequin lying face-up on the floor and the applicant standing. The applicant lifts the mannequin and walks backwards for m (50 ), turns around a traffic cone and returns to the start line as quickly as possible. This evaluation assesses strength, power, and agility. Ladder Climb The applicant will climb a 7.3 m (24 ) ladder to the 10th rung and returns to the floor as quickly as possible. This task will be repeated five times. This evaluation assesses muscle strength, endurance, and anaerobic capacity. Equipment Carry/Vehicle Extrication The applicant will carry small 18 kg (40 lb) and large 36 kg (80 lb) vehicle extrication tools (the Jaws of Life ) a total distance of 76 m (250 ). In addition, the applicant will lift and hold the 18 kg (40 lb) tool in specific positions that simulate the work required to remove a vehicle door. The tools will then be returned to the starting line. This task is designed to evaluate the strength required to lift, carry and use heavy tools in rescue situations. VERIFICATION OF MEDICAL INFORMATION Is this individual taking any medication that could affect normal physiological responses to exercise? No Yes If yes, please explain

28 Is there any medical reason that this individual should not undertake very strenuous exercise? No Yes If yes, please explain. I certify that this applicant has been given a medical examination and is medically fit to undertake the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation described above. Physician s name: Date: Address: (or stamp) Telephone: Signature:

29 Annex B CANADIAN FORCES FIRE MARSHAL S FIREFIGHTER PRE-ENTRY FITNESS EVALUATION INFORMED CONSENT ADULT (AGE OF MAJORITY) NAME: The evaluations in this program involve very strenuous exercise and maximal effort. There may be some health risk with this type of exercise. During and after the evaluation it is possible to experience symptoms such as abnormal blood pressure, fainting, lightheadedness, muscle cramps or strain, nausea, and in very rare cases, heart rhythm disturbances or heart attack. There is also some risk of musculo-skeletal injury from falling or lifting heavy objects during the job-related performance tasks. While serious risk to healthy individuals is unlikely, it is important to acknowledge that you have been informed of these possibilities and willfully assume the risks of participation. Copies of your results will be distributed as follows: Copy 1 Applicant Copy 2 Fire Hall Chief or Recruiting Centre Copy 3 CFPSA HQ Copy 4 Evaluator Copy 5 Base Surgeon (CF members only) Before each evaluation, full instructions on procedures and safety will be provided. You will also have the opportunity to practice and perform warm-up exercises before the evaluations. You may ask questions on evaluation procedures at any time. The tasks are described briefly below: 1. Aerobic Endurance Maximal work capacity will be measured during a progressive, incremental exercise evaluation to exhaustion on a treadmill. After a standard warm-up, you will walk at 3.5 mph and 10% grade for 8 minutes. After this phase is completed, the grade (and if necessary, speed) will be increased every minute until

30 you are too tired to continue. Depending on your fitness level and motivation, the actual evaluation lasts between minutes. During the evaluation, expired gases may be monitored with an automated metabolic measurement system, if available, to calculate the rate of oxygen consumption. Heart rate is monitored continuously with a telemetry system. 2. Charge Hose Advance You will drag a charged (full of water) 38 mm (1.5 inch) hose a distance of 38.1 m (125 ). Three m (50 ) lengths of hose are snaked behind the starting line. The nozzle is held over the shoulder and you advance to the finish line as quickly as possible (running is not permitted). This evaluation assesses lower body strength and power. 3. High Volume Hose Pull You will pull a bundle of hose weighing approximately 56 kg (123 lb) a distance of m (50 ) over a smooth concrete floor using a rope. This task is repeated 3 times. During this evaluation, you must stand still and pull the hose bundle towards you using 16 mm (5/8 ) rope. This evaluation assesses upper body strength, power, and endurance. 4. Forcible Entry Simulation You will use a 4 kg (9 lb) dead blow sledgehammer to move a weighted truck tire, 102 kg (225 lb) a distance of 30.5 cm (12 ) as rapidly as possible. This evaluation assesses muscle strength, power and endurance, particularly in the upper body. 5. Victim Drag You will drag a mannequin weighing 68.2 kg (150 lb) a total distance of m (100 ). The evaluation starts with the mannequin lying face-up on the floor. You will lift the mannequin and walk backwards for m (50 ), turn around a traffic cone and return to the start line as quickly as possible. This evaluation assesses muscle strength and endurance. 6. Ladder Climb You will climb a 7.3 m (24 ) ladder to the 10th rung and return to the floor as quickly as possible. This task will be repeated five times. You must step on every rung on the way up and

31 down the ladder. You must maintain 3-point contact with the ladder at all times for safety. This evaluation assesses muscle strength, endurance, and anaerobic capacity. 7. Equipment Carry/Vehicle Extrication You will carry small 18 kg (40 lb) and large 36 kg (80 lb) vehicle extrication tools (the Jaws of Life ) a total distance of 76 m (250 ). In addition, you will lift and hold the 18 kg (40 lb) tool in specific positions that simulate the work required to remove a vehicle door. This evaluation is designed to evaluate the strength and endurance required to lift, carry and use heavy tools in rescue situations. INFORMED CONSENT Your signature below confirms that you: voluntarily agree to participate in the fitness evaluation as described; understand that you can ask questions at any time; understand that you can stop any evaluation procedure at any time; understand that the fitness evaluator may stop any evaluation at their discretion; Understand the risk of this activity; Are aware of no medical condition that puts you at unusual risk for this activity and that you have discussed any doubts or concerns with a physician; agree to inform the fitness evaluator of any pain, discomfort or unusual fatigue or any other symptoms experienced during or after the evaluation; and understand who will have access to your evaluation results. SIGNATURES Applicant: Date: Evaluator: Date:

32 Annex C Week 1-2 Exercise Examples Exercise: Lunge with Dumbbells Muscle Groups: Quadriceps, Hamstrings, and Glutes. Execution: Holding dumbbells, step forward with one foot, dropping your opposite knee toward the floor and lifting your back heel off the floor. Alternate legs. Exercise: Squat with Barbell Muscle Groups: *Quadriceps, Hamstrings, and Glutes. Execution: Standing erect, with your feet shoulder-width apart, your toes pointing slightly outward, and the barbell held on the shoulders, bend your legs to squat (thighs parallel with the floor) then return to full starting position

33 Exercise: Step-Ups with Barbell Muscle Groups: Quadriceps, Hamstrings, and Glutes. Execution: Standing erect, one side to the bench, the barbell held on the shoulders, Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs. This can also be done facing the bench. Side Exercise: Deadlift with Dumbbells Muscle Groups: Total Body Exercise. Execution: Bent forward with your knees slightly bent and grasping the dumbbells at your sides with arms extended, lift your upper body to return to an upright standing position

34 Exercise: Barbell Bench Press Muscle Groups: Chest, Shoulders, and Triceps. Forearms and Upper Back act as stabilizers. Execution: Lying flat on the bench, grasp the bar in a secure grip with your hands a comfortable distance apart, then press it to arm s length above the chest. Exercise: Lat Pull Down Muscle Groups: Upper Back. Execution: Sitting on a bench (or kneeling), pull the bar down in front of your face to shoulder level

35 Exercise: Bent over Row Muscle Groups: Deltoids, Trapezius and Rhomboids. Execution: Keeping upper arm perpendicular to torso and dumbbells just below elbows, pull dumbbells up until elbows are just above shoulders. Return and repeat. Exercise: T-Bar Row Muscle Groups: Deltoids, Trapezius and Rhomboids. Execution: Keeping elbows close to your body, pull the T-Bar up until upper arm is parallel with your torso. Return and repeat. -keep back straight -chest out -head up

36 Exercise: Standing Shoulder Press Muscle Groups: Deltoids, Trapezius and Rhomboids. Execution:Barbell is at shoulder height. Elbows are positioned along the side of your body, below your wrist. Extend your arms overhead, return the bar to your shoulders and repeat. push on knees Exercise: Upright Row with Barbell Muscle Groups: Shoulders and Upper Back. Execution: Leading with the elbows, slowly pull the barbell straight up to your chin and pause momentarily. Slowly lower barbell to starting position and repeat

37 Week 3-4 Exercise Examples Exercise: Deadlift to a Shoulder Press Muscle Groups: Total Body Exercise. Execution: Bent forward with your knees slightly bent and grasping the dumbbells at your sides with arms extended, lift your upper body to return to an upright standing position. Bring the barbell up to your shoulders, elbow below your wrist, and press the bar above your head until your arms are extended. -keep back straight -chest out -head up Exercise: Box Jump Muscle Groups: Quadriceps, Hamstrings and Glutes. Execution: Standing erect, with your feet shoulder-width apart, your toes pointing slightly outward, bend your legs to a squat position (thighs parallel with the floor) then jump onto the box

38 Exercise: Squat Jump Muscle Groups: Quadriceps, Hamstrings and Glutes. Execution: Standing erect, with your feet shoulder-width apart, your toes pointing slightly outward, and the barbell held on the shoulders, bend your legs to squat (thighs parallel with the floor) then jump up. Begin by performing with bodyweight only, and gradually add weight for additional resistance. Jump Exercise: Close Grip Push-Ups Muscle Groups: Triceps and Chest. Execution: Start in the push up position with your body supported by your hands and feet. Keep your back straight. Keep your hands about 3-5 inches apart. Lower your chest until the top of the arm is parallel to the ground. With your back straight, extend the arms returning to the starting position. Power Push-up: Similar to the execution phase of the close grip push-up, on your return phase, explode upwards off the floor, returning to the starting position

39 Exercise: Dips Muscle Groups: Chest, Shoulders and Triceps. Execution: Mount a shoulder width dip bar. Lower body until the upper arm is parallel to the ground. Extend arms with elbows close to body and hips straight. Repeat. Exercise: Chin-Up Muscle Groups: Biceps. Execution: With your hands shoulder-width apart and your hands in supination, pull up until your chin reaches the bar. Exhale as you pull up, inhale on the way back down

40 Exercise: Standing Cable pull/push Muscle Groups: Upper Back, Shoulders and Chest. Execution Pull phase: Standing erect, feet shoulder width apart, arm extended, grab the cable at chest height and pull to your chest. Return to start position and repeat. Execution Push phase: Facing the opposite direction of the Pull phase, arm close to your chest holding the cable, push, extend your arm. Return to start position and repeat. Exercise: Front Squat Muscle Groups: Quadriceps, Hamstrings and Glutes. Execution: Standing erect, with your feet shoulder-width apart, your toes pointing slightly outward, and the barbell held on the front portion of the shoulders, hands crossed, holding the bar, bend your legs to squat (thighs parallel with the floor). Return to start position. Repeat

41 Trunk & Core Exercise Examples Exercise: Sit-Ups & Twist Muscle Groups: Abdominals. Execution: Sit-up, initially keeping the lower back flat against the ground and curling up to touch the top of the knees (patella) with the elbows, and then lower back to the start position. Twist: On your curling phase, touch the top of the knee with opposite elbow. Exercise: Lower Back Extension (Prone Position) Muscle Groups: Lower Back. Execution: Lie face down on the floor, hands on the side of your head. Keeping your neck lengthened, gently arch into an isometrically flexed back position, slowly raising your torso off the mat. Keep your fingertips positioned on the side of your head. Comfortably keep your shoulders lifted and your upper, middle, and lower back arched. Hold at the top range for 5-10 seconds. Slowly lower and repeat

42 Exercise: Side Plank Muscle Groups: Abdominals, Hips and Back. Execution: : Lie on your right side. Raise yourself up on your right elbow, keeping your elbow under your shoulder at a 90-degree angle with your shoulder, relaxing your neck. Contract your abdominal muscles keeping a tight, straight line from ankles to head. You may select a wider base of support by dropping to your knees. Repeat the exercise on your left side. Exercise: Plank Muscle Groups: Abdominals, Lower Back, and Pelvis. This exercise also works on shoulder stability. Execution: Lie on your stomach. Raise yourself up so you re resting on your forearms and your toes. Keep your head and back in line and imagine your back as a tabletop. Align your shoulders directly above your elbows. Dropping your knees to the floor will increase your base of support and make the exercise less challenging

43 Exercise: Alternate Arm and Leg Raise or Alternating Super-man Muscle Groups: Lower Back and Pelvis. Execution: Start on your hands and knees with your hands directly below your shoulders and your head and neck aligned with your back. Challenge yourself by raising one arm and the opposite leg together. When raising your leg, avoid rolling your pelvis. Center your hips and tighten your trunk muscles for balance. Hold for 5-10 seconds, return your arm and leg. Do this on both sides. Exercise: Alternate Arm and Leg Raise (Prone Position) Muscle Groups: Lower Back and Glutes. Execution: Lie face down on the floor. Stretch your arms over your head, right arm extended, left arm bent with left palm to the floor. Lift your right arm and left leg 8-10 centimeters off the floor, and keep your pelvis anchored on the mat. Repeat with left arm and right leg, bending your right arm for support. Attempt to lengthen the spine as you straighten both the legs and arms

44 Exercise: Hanging Leg Raises Muscle Groups: Lower Abdominals and Hip Flexors. Execution: Support your upper body on a dip bar to keep it stable. Use your abdominal muscles flex your legs until thighs are parallel to the ground. Knees remain bent. Exercise: Swiss Ball Tuck Muscle Groups: Quadriceps, Glutes, Abdominals and Back Extensors. Execution: Position yourself so that the shins rest directly on top of the ball with legs straight. Adjust your hands so they are directly under the shoulders. Bend both knees, rolling the ball underneath you. Straighten your legs by rolling the ball back to the starting position

45 LINKS Health Canada For more information on Weight control Canadian Medical Association Journal For more information on Canadian guidelines for body weight classification in adults Centre for Disease Control and Prevention For more information on measuring physical activity intensity htm

46 Acknowledgements Canadian Forces Personal Support Agency (CFPSA), Directorate of Physical Education has developed the Canadian Forces Fire Marshal s Firefighter Pre-Entry Fitness Evaluation Guide. In preparing this resource CFPSA DPE worked with a team of experienced and dedicated fitness professionals. CFPSA HQ Nicole Thomas Firefighter Fitness & Health Coordinator Mark Carlson Human Performance Laboratory Coordinator Jacqueline Laframboise Human Performance Project Manager Todd Stride National Physical Fitness Coordinator Marie Danais National Physical Fitness Manager Canadian Forces Bases/Wings Carolyn Derksen CFB Shilo Fitness Coordinator Design/Layout Patt Devine