Are You Firefighter Fit?

A couple weeks ago I published a blog post about "defining Firefighter Fit." I appreciate the numerous responses and comments about this question (see that blog post here) and today want to follow up and add some more information and questions about this topic. One of the consensus opinions expressed when asked to define "firefighter fit" was that a firefighter needs to be physically ready for any situation whether it’s advancing a heavy hose line, lifting a patient onto the cot, forcing a door or dragging someone out of the building. My reply to that statement is "how can we test for these situations?" The CPAT? The CPAT was designed to do just that and from my experience it is a great test, challenging and applicable to the actions required on the fire ground. For those that don't know about the CPAT (read more here), it is a timed pass/fail standardized test that consists of eight separate events:

· Stair Climb

· Hose Drag

· Equipment Carry

· Ladder Raise & Extension

· Forcible Entry

· Search

· Rescue

· Ceiling Breach &Pull

During the CPAT, you must progress along a predetermined path from one event to the next in a continuous manner. Participants wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair climb event. You have 10 minutes and 20seconds to complete all eight tasks.

As I mentioned above I find that it is a very challenging and applicable skill test for firefighters. The problem with the test is that it requires special equipment and lots of room. So, what are tests that can be administered in a regular gym or firehouse that are good assessors of firefighter fitness?

My research on this topic has found (please let me know your thoughts below) that there are 5 specific tests that can help indicate a firefighters level of fitness. Let it be known that these test do not test the skill level of the firefighter (raising ladders, search and rescue, forcible entry) but are a good correlation. I do intend to post about some good skill related courses soon, so stay tuned. These tests are the plank, push-up, mile run, overhead squat, and body composition. (As mentioned before please comment on whether you agree or not). Each one of these tests assess a valuable fitness component to firefighting (fire rescue athlete); the plank tests core strength, the push up- muscular endurance, overhead squat- functional fitness, the mile run- cardiovascular fitness, and body composition- overall health. Try each test and let me know your results. Are you Firefighter Fit? Or are there better ways to test firefighter fitness?

Plank (core stability)

You’ll need something long, solid, light, and straight, like a broom handle or dowel. Assume a basic plank position, with your weight resting on your forearms and toes. Your body should form a straight line from neck to ankles. You want your feet hip-width apart and your elbows directly below your shoulders. Have a friend set the dowel along your back. It should make contact at three points: the back of your head, between your shoulder blades, and your tailbone. Hold that position. Stop if your body loses contact with the dowel at one of these three points.

THE SCORECARD

Below average= You can’t hold a basic plank 60 seconds

Average= You go 60 seconds

Above average= You can hold a plank 60 seconds with your feet elevated on a bench

FireFit= You can hold a plank with your arms extended for 60 seconds

Overhead Squat (functional fitness)

As with the basic plank, you’ll need a broom handle or dowel for this test, the overhead squat. Stand in front of a mirror with your feet shoulder-width apart, holding the dowel straight above your shoulders with your hands wide (about 1½ times shoulder width) and your elbows locked. Push your hips back and lower yourself into a squat as you keep the dowel directly above your head, your knees over your toes, and your heels on the floor. Go down as far as you can without changing the position of your lower back, leaning forward, pulling your knees inward, or rising up on your toes. A word to the wise: This test is much harder to complete with perfect form than you think, so don’t take it lightly.

THE SCORECARD

Below average= You can’t bend your knees 90 degrees without leaning forward

Average= You can bend your knees more than 90 degrees, but only if your heels come off the floor

Above average= You can do a full squat (top of your thighs parallel to the floor) with your heels on the floor and without leaning forward

Fire Fit= You can perform a perfect overhead squat with a 45-pound Olympic barbell

Push up test (muscular strength)

Assume a pushup position with your hands directly below your shoulders, your feet hip-width apart, your weight resting on your hands and toes, and your body in a straight line from neck to ankles. Lower your body until your chest is about an inch above the floor, pause for 1 second (this is essential), and then return to the starting position. Complete as many consecutive pushups as you can while maintaining strict form.

THE SCORECARD

Below average= fewer than 15 pushups

Average= 16 to 29 pushups

Above average= 30 to 44 pushups

Fire Fit= 45+ pushups

Mile Run (endurance)

It’s best to test yourself outdoors on a track or flat stretch of trail or pavement where your distance can be accurately measured. If you choose to run on a treadmill, make sure you elevate it to 2 degrees to make up for the mechanical assistance you’re receiving from the moving belt. Once you’re sure of the distance, start your stopwatch and take off.

THE SCORECARD

Below average You need 12+ minutes to run a mile

Average 9 to 12 minutes

Above average 6 to 9 minutes

Fire Fit =You run a mile in under 6 minutes

Body Composition (overall health)

In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. Two people at the same height and same body weight may look completely different from each other because they have a different body composition. Your body composition can directly affect your personal performance in activities of daily living as well as on the job. Certain body composition levels are strong indicators pointing to your risk level of certain physical diseases. There are many ways to determine body composition, I prefer to use the 3-site method, it's easy and a good indicator (read more about body composition testing here)

THE SCORECARD for MEN

Below average= 19-25% body fat

Above average= 13-18% body fat

Fire Fit = 12% body fat or below

THE SCORECARD for WOMEN

Below average= 26-31% body fat

Above average= 19-25% body fat

Fire Fit = 18% body fat or below

Give these tests a try and see how you measure up.  If your having difficulties or don't score as high as you would like,  JOIN the FireRescue Athlete Nation and get the FREE FRF 28-day Quickstart Workout program which includes the SOP's to Lean Eating in the Firehouse.

Please leave comments or send me an email with your thoughts about "Are YOU Firefighter Fit."

Stay Safe,

A. Zamzow

Firefighter Fitness and Metabolism

What is Metabolism?

You may often here around the firehouse someone say "I have a slow metabolism."  Usually these individuals are a little on the larger size and often like to joke about their size.  Unfortunately these people are at a very high risk to keep the trend of heart related Firefighter fatalities in tact.  I'm not saying that larger individuals cannot perform the job, in most cases they are great firefighters.  What I am saying is that there is more to the picture than a "slow metabolism."

There are a large number of individuals that believe the reason they are overweight has nothing to do with their appetite, and/or level of activity. They assume it is an inherent problem with their “metabolism”. So today I wanted to clear the air around the firehouse (and other houses) about what metabolism really is.

Taber’s Medical Dictionary defines Metabolism as: The sum of all the physical and chemical changes that take place within an organism; all energy and material transformations that occur within living cells.

My definition: The bodies use of nutrients and oxygen to produce energy; measured in calories.

What is RMR or BMR?

BMR or RMR is the number of calories the body needs to maintain basic bodily function. This represents 55-60% of a person’s metabolism. The other 30-40% is the energy cost of being active and the remaining 5-10% of Metabolism is Thermo-genesis, which is the body’s response to changes in the environmental temperature.

Metabolism varies between individuals due to:

• Body Composition (Fat vs. Muscle)

• Body Weight

• Age

• Gender

Metabolism can and will change as a result of weight loss, caloric restriction, change in body composition (body fat) and exercise. When one loses weight their metabolism will typically decrease. Remember one of the variables in metabolism is weight. The engine (your body’s vital organs) must work harder for a heavier individual.

Aerobic exercise burns calories but does not have a long-standing effect on metabolism; it is temporary. Lean body mass (muscle) is metabolically more active even at rest. Please note this is not saying that aerobic activity is unnecessary in the process of weight management. In fact, research now shows that the combination of resistance training (building muscle) and aerobic exercise (burning calories) is the most effective means for losing weight.

This is as simple as it gets:

FOOD INPUT (calories) is either  used as energy or stored as fat.

The more active you are the more your food will be used as energy, not stored as fat. Point being, get active and stay active. If you aren't currently following a fitness program I recommend trying the FireRescue Fitness 28-day Quickstart Progrm, you can get it here for FREE.

“ And what is man without energy? Nothing- nothing at all.” – Mark Twain