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Firefighter fitness MUST be prioritized beyond the training academy!

Firefighter fitness MUST be prioritized beyond the training academy!

August 24, 2017 Articles

Although the International Association of Fire Fighters’ (IAFF) and Fire Chiefs (IAFC) have emphasized the importance of fitness in their joint Wellness and Fitness Initiative (WFI), many firefighters do not maintain the fitness necessary to perform safely and effectively throughout their career. This post provides a brief summary of the 2017 study conducted by Cornell DJ, Gnacinski SL, Meyer BB, and Ebersole KT. Changes in health and fitness in firefighter recruits: An observational cohort study. Medicine and Science in Sports and Exercise (published online ahead of print), 2017. The objective of the study was to observe the changes in health and fitness among firefighter recruits immediately and 24 weeks following a 16-week academy.

STUDY BACKGROUND

It is widely accepted that firefighters must be physically fit to safely and effectively carry out their occupational duties. For this reason, many pre-service education and training academies include exercise programming to enhance the physical readiness of recruits. Although there is evidence that recruits’ fitness can be improved at the academy (e.g. Gnacinski et al. 2016), it is unknown if and how long these improvements are maintained. Improving firefighters’ fitness and maintaining firefighters’ fitness throughout the duration of their careers may require different implementation strategies.

STUDY DESIGN

Twenty-seven firefighter recruits had their physical fitness assessed upon entry (Week 1), at near-completion (Week 14), and 24 weeks after graduating (Week 38) from a 16-week training academy. After graduating, the recruits assumed probationary status at a fire station, where they worked 24-hour shifts on a rotating 3-shift schedule. The study objective was to document the effects of exercise programming during the academy (Week 1 vs. Week 14), and to determine if these effects were maintained throughout the probationary period of active-duty (Week 14 vs. Week 38).

The academy was affiliated with an urban fire department, and included formal job skill/technical training (e.g. handling and operation of equipment and tools), structured exercise sessions, and education related to physical and mental health. Exercise sessions at the academy were compulsory and consisted of various combinations of aerobic, resistance training, and flexibility exercises. After graduating from the academy, exercise was not mandated, but the recruits were encouraged to maintain their physical fitness levels via department-assisted exercise sessions and/or by engaging in exercise on their own time. Seventeen fitness measurements that addressed body composition, aerobic capacity, and muscular strength, power, and endurance were made in Weeks 1, 14, and 38.

KEY FINDINGS

The inclusion of compulsory exercise sessions at the academy increased the physical fitness of trainees. Specifically, improvements were found in 4 of 5 body composition, 3 of 3 aerobic capacity, 2 of 3 muscular strength, 1 of 4 muscular power, and 2 of 3 muscular endurance measurements between Weeks 1 and 14.

At the end of the probationary period (Week 38), most physical fitness measures decreased with respect to their Week 14 levels. Only 1 measure of body composition, aerobic fitness, and muscular strength remained stable between Weeks 14 and 38. Upon closer inspection of the data, the researchers noted that the specific physical fitness decrements could increase the risk of cardiovascular events and musculoskeletal injuries in the firefighters studied.

IMPLICATIONS

1. Organizational support is needed to maintain firefighters’ fitness throughout their career

After just 24 weeks of leaving the academy the firefighters’ fitness declined such that even at this early stage of their career they were described as being at an increased risk of cardiovascular disease and musculoskeletal injury. Over the course of a career, this could impose a substantial personal and economic burden on any department. Because there were only 27 participants from one urban fire department included in this study, the generalizability of the findings is somewhat limited; however, the results do highlight a need to provide support (e.g. organizational culture) and resources (e.g. certified Peer Fitness Trainers) to help new firefighters develop and maintain their health, fitness, and performance throughout their career. In doing so, the health and safety of individual firefighters, their brothers and sisters, and the people they serve and protect will be maximized.

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Kindness can improve happiness. Dopamine is releas Kindness can improve happiness. Dopamine is released in our brain in response to acts of kindness, which can improve our mood. Help others to help yourself.

Kindness can improve heart health. Witnessing acts of kindness can produce oxytocin which helps to lower blood pressure. Lead with compassion, follow with kindness.

Kindness can improve relationships. Kindness can strengthen our connection to others and help to build new relationships. Small gestures will go a long way.

Kindness is contagious. The positive effects of kindness have been shown to be experienced by everyone who witnesses the act. Be kind, and others are likely to follow.

#performanceredefined #kindness #bekind #kindnessiscontagious #mindset #happy #bekindtoothers #bettertogether #health #connectedness #wellness #fittothrive
Combine static and dynamic activities to challenge Combine static and dynamic activities to challenge your active mobility!

Restricting motion in one limb while the other moves freely can change the distribution of joint loads, alter whole-body stability (balance), and make it much more challenging to control specific joint positions.

Push-up with altered hand placement x 60s
(4 reps, each with 15s hold at bottom while left and right hands move medially and laterally)

Right leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

Inverted row with altered hand placement x 60s
(4 reps, each with 15s hold at top while left and right hands move medially and laterally)

Left leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

#performanceredefined #activemobility #mobility #mobilitywod #mobilitymatters #movementhygiene #physicalliteracy #movementmatters #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Although our reasons to be active can be quite per Although our reasons to be active can be quite personal, we are often drawn to and motivated by the stories of others who have transformed their lives with exercise.

Special thanks to the fire fighter from local 1075 for allowing us to share his personal story with the Fit To Thrive community! #bettertogether

“As a firefighter I am constantly surrounded by reminders of why fitness matters. Heavy gear, hard work, and long shifts take a toll on our bodies. 

In 2017, I was transferred to a new shift and invited on a morning run. I said sure before asking what I was agreeing to.

It wasn’t an epic run where we lay down Olympic times, but I can honestly say I had never felt so energized. My mind was clear, my body felt great, and I didn’t even start work for another hour. 

The physical fitness aspects are all obvious, but what I hadn’t realized at the time was how much I would come to need and crave that run. It is my favourite way to start the day.

The routes vary, the pace is usually set by the slowest person, and there’s usually lots of chatter. Sometimes it’s just a quick mention. Sometimes it takes the full run. But then we go off to our respective stations. I’m physically warmed up but more importantly I’m mentally focused and calm.

I feel the stress and distraction that comes with a busy life is lessened. The calm start provides an opportunity to establish the mood and tone for the day. And that mood and tone carries over to my crew and the public interactions I have. The mental health benefits are incredible. 

The fresh start to the day, with a good push of your heart rate has helped me through some very tough times, and that has had a tremendously positive impact on me and my family.”

#fittothrive #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfittness #exercise #community #exercisebenefits #exerciseandmentalhealth #beactive #beactiveeveryday #motivation #meditation #lessstress #performanceredefined
When choosing exercises, consideration should be g When choosing exercises, consideration should be given to the joint positions and/or motions that will need to be controlled.

In many instances, the unique demands of an exercise will influence its utility and any associated benefits. But there are always multiple options available!

One leg squat x 6
One arm hip bridge (arm supported by table at elbow) 2 x 10s each arm

One leg squat x 6
Suspended one arm, one leg side plank (top leg on bench) 2 x 10s each arm

One leg squat x 6
One arm low plank (hold bottom position) 2 x 10s each arm

One leg squat x 6
Suspended one arm, one leg side plank (bottom leg down) 2 x 10s each arm

#performanceredefined #movementmatters #exerciseselection #demandscapacity #7keyfeatures #movementhygiene #physicalliteracy #corechallenge #lowbackexercise #beactive #exercisesaretools #iaffwfi #iaffpeerfitness #fittothrive #5minutesofun
On this #internationalfirefightersday I would like On this #internationalfirefightersday I would like to express my gratitude and appreciation for the IAFF’s outstanding team of Fit To Thrive instructors.

The individuals in this select group are some of the brightest, most influential, and well-respected members of the fire service, but they are even better people.

Inspired by their commitment to fire fighter wellness and fitness.

Grateful for their friendship.

#firefighter #iaffwfi #iaffpeerfitness #fittothrive #firefightersday #gratitude
Consistency is central to creating new habits. S Consistency is central to creating new habits.

Short on time? Do less.

Tired and feeling run down? Lower the intensity.

No gym access. Be active at home.

Commit to something every day so ‘tomorrow’ doesn’t become the default option.

The Challenge: As many rounds as possible in 10 minutes.

Squat to press x 10
Push-up x 10
Swing x 10

#performanceredefined #beactive #activeeveryday #movementhygiene #physicalliteracy #mindset #activemindset #exercisechallenge #fitnesschallenge #exercisehabits #activityhabits #overcomeobstacles #consistency #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Most of us know that regular exercise is important Most of us know that regular exercise is important to support our physical and mental health.

But unfortunately, a large percentage of the population is still obese, unfit, and at an elevated risk of cancer, cardiovascular disease, and diabetes, because they are not active enough (only 20% are meeting the @who guidelines).

Highlighting the benefits of regular exercise can prompt a change in behaviour for some, but alone it 
will not work for most. Comprehensive solutions that integrate multiple strategies are likely needed to facilitate long-term sustainable change!

Consider these 7 behavioural change strategies in your pursuit to be more active, more often:

1. Environmental Restructuring: Change the physical or social context (e.g. prompts, triggers).

2. Education: Increase knowledge or understanding of a particular area.

3. Persuasion: Use communication to induce positive or negative feelings or to trigger action.

4. Incentivization: Create an expectation of reward.

5. Training: Impart skills to assist with specific pursuits.

6. Enablement: Increase the means and/or reduce the barriers.

7. Modelling: Provide examples to aspire to or imitate.

Help us change the way people pursue a physically active lifestyle!

#performanceredefined #moreactive #moreactivemoreoften #participaction #beactive #activeeveryday #activeeverywhere #fitnesseverywhere #firefighterfitness #firefighterwellness #iaffwfi #iaffpeerfitness #fittothrive
Efforts to improve or maintain mobility should not Efforts to improve or maintain mobility should not be limited to stretching. Learn to actively control the ranges you need access to!

1. Increase passive mobility. Focus on gaining access specific ranges or joint positions via stretching and mobilization.

2. Improve active mobility. Focus on actively controlling specific ranges or joint positions via deliberate practice.

3. Reinforce active mobility. Focus on reinforcing specific ranges or joint positions via the addition of elevated demands.

4. Integrate active mobility. Focus on integrating specific ranges or joint positions via complex activities that involve elevated demands.

Example of hygiene session for hip and shoulder flexion mobility.

PART 1 (Increase passive)
Shoulder abduction (chest stretch) x 5 with 5s hold each arm
Deep split squat (hip flexion and extension stretch) x 5 with 5s hold each leg

PART 2 (Improve active)
Hip airplane x 5 each leg (rotate when hip is flexed)
High plank with rotation x 5 each arm

PART 3 (Reinforce active)
One leg RDL x 5 each leg (load in opposite hand)
One arm pike with row x 5 (load in high plank position)

PART 4 (Integrate active)
Overhead kettlebell swing x 30

#performanceredefined #mobility #mobilitymatters #mobilitywod #romwod #movementmatters #activemobility #movementhygiene #physicalliteracy #beactive #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
If you think it, you will start to believe it. I If you think it, you will start to believe it.

If you believe it, you will begin to act on it.

If you act on it, you will eventually become it.

Think and act like the person you want to become.

#performanceredefined #mindset #leadership #growth #growthmindset #behaviourchange #nolimits #thinkit #doit #becomeit #fittothrive

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  • info@performanceredefined.ca
Kindness can improve happiness. Dopamine is releas Kindness can improve happiness. Dopamine is released in our brain in response to acts of kindness, which can improve our mood. Help others to help yourself.

Kindness can improve heart health. Witnessing acts of kindness can produce oxytocin which helps to lower blood pressure. Lead with compassion, follow with kindness.

Kindness can improve relationships. Kindness can strengthen our connection to others and help to build new relationships. Small gestures will go a long way.

Kindness is contagious. The positive effects of kindness have been shown to be experienced by everyone who witnesses the act. Be kind, and others are likely to follow.

#performanceredefined #kindness #bekind #kindnessiscontagious #mindset #happy #bekindtoothers #bettertogether #health #connectedness #wellness #fittothrive
Combine static and dynamic activities to challenge Combine static and dynamic activities to challenge your active mobility!

Restricting motion in one limb while the other moves freely can change the distribution of joint loads, alter whole-body stability (balance), and make it much more challenging to control specific joint positions.

Push-up with altered hand placement x 60s
(4 reps, each with 15s hold at bottom while left and right hands move medially and laterally)

Right leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

Inverted row with altered hand placement x 60s
(4 reps, each with 15s hold at top while left and right hands move medially and laterally)

Left leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

#performanceredefined #activemobility #mobility #mobilitywod #mobilitymatters #movementhygiene #physicalliteracy #movementmatters #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Although our reasons to be active can be quite per Although our reasons to be active can be quite personal, we are often drawn to and motivated by the stories of others who have transformed their lives with exercise.

Special thanks to the fire fighter from local 1075 for allowing us to share his personal story with the Fit To Thrive community! #bettertogether

“As a firefighter I am constantly surrounded by reminders of why fitness matters. Heavy gear, hard work, and long shifts take a toll on our bodies. 

In 2017, I was transferred to a new shift and invited on a morning run. I said sure before asking what I was agreeing to.

It wasn’t an epic run where we lay down Olympic times, but I can honestly say I had never felt so energized. My mind was clear, my body felt great, and I didn’t even start work for another hour. 

The physical fitness aspects are all obvious, but what I hadn’t realized at the time was how much I would come to need and crave that run. It is my favourite way to start the day.

The routes vary, the pace is usually set by the slowest person, and there’s usually lots of chatter. Sometimes it’s just a quick mention. Sometimes it takes the full run. But then we go off to our respective stations. I’m physically warmed up but more importantly I’m mentally focused and calm.

I feel the stress and distraction that comes with a busy life is lessened. The calm start provides an opportunity to establish the mood and tone for the day. And that mood and tone carries over to my crew and the public interactions I have. The mental health benefits are incredible. 

The fresh start to the day, with a good push of your heart rate has helped me through some very tough times, and that has had a tremendously positive impact on me and my family.”

#fittothrive #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfittness #exercise #community #exercisebenefits #exerciseandmentalhealth #beactive #beactiveeveryday #motivation #meditation #lessstress #performanceredefined

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