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Fairfax County FRD
Wellness & Fitness Program
Wellness Fitness Initiative (WFI)
Goal: To improve the quality of life of uniformed
personnel
• Began in 1998 and led by IAFF and ICHIEFS
• 10 fire departments, including Fairfax County are
currently participating in the WFI
• Components of the WFI
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Medical
Fitness
Rehabilitation
Behavioral Health
Data Collection/Reporting
Fairfax County FRD:
Health & Safety
Health and safety is one of the County’s eight core
values
• Part of the overall FRD mission is to maintain the highest
departmental readiness to provide emergency medical
and fire suppression services”
• Each incident/response is unique, so you will need a
high level of physical and mental preparedness
FRD Wellness-Fitness Program
Supported by the Peer Fitness Trainer (PFT)
Program
PFT Program Vision:
A healthy and productive workforce in which all
Fairfax County FRD personnel participate in a regular
fitness program
PFT Mission:
To provide exercise leadership through guidance
and supervision and to encourage safety and participation
in regular fitness programs for uniformed personnel of
Fairfax County FRD
PFT Capabilities
The “Backbone” of the WFI
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Lead CPAT & WPE training & practice sessions
Conduct WPEs and CPAT
Assist with recruit & incumbent PT programs
Mentoring-assigned to battalions & available to all FRD
personnel; available for one-on-one training
• Assist with fitness assessments and exercise
prescription
• Conduct presentations in the field
• Assist with data collection and research projects
Physical Training:
A Fairfax Co. FRD Requirement
S.O.P. 02.03.09
All uniformed personnel are required to
participate in a mandatory and regular fitness
program
Uniformed shift work personnel are required to engage in
personal fitness training during their 24-hour shift and day
work personnel during their normal work hours
Types of physical training: Functional Training
Strength Training
Core Conditioning
Aerobic Conditioning
Functional Training
Training for the movements you execute in every day life
• Non-traditional using multiple planes of movement
• Job-specific
• Target areas for multi-functional and dynamic range of
movement
• Trains the “core” muscles and helps to prevent injuries
Strength Training
The maximum force that a muscle group can produce
against resistance
• Works by overloading a muscle to produce desired changes
over time
• Gives energy
• Promotes positive changes in body composition
• Increases balance, coordination and body awareness
• Aids in rehabilitation of injuries
• Increases athletic performance on the job
• Gain lean muscle mass/ increases RMR
• Better appearance
• Promotes positive changes in bone density
Core Conditioning
The core is the body’s foundation (abdominals, pelvis, hips,
lower back, shoulders)
• Vital to all ranges of motion
• Rotation of the core helps to increase the acceleration of
a motion, thus adding more power
• Facilitates every day movement (lifting, climbing)
• Reduces back injuries
• Maintains balance during heavy lifting and/or balancing
on uneven surfaces
Aerobic Conditioning
Performing activities using large muscle groups at
moderate intensities that permit the body to use oxygen
to supply energy and to maintain a steady state for more
than a few minutes
• Key to endurance on fire ground
• Enables the body to work longer and harder
• Sustain high output levels longer with better aerobic
conditioning
• Quicker recovery time from exhaustion
Training Heart Rate Zone
• Find your target heart
rate
• Establish training
goals
• Stay within your
training zone
Training Principles
Guidelines via the FITT Principle:
F
FREQUENCY (How often?)
3-7 times per week
I
INTENSITY (How hard?)
60-85% of your estimated maximum heart rate
T
TIME / DURATION (How long?)
20-60 minutes per session
T
TYPE / MODE (What kind?)
Running, swimming, biking, etc. Whatever interests you and
uses major muscle groups to sufficiently increase your heart
ate. Vary your mode of activity to reduce injury and
boredom.
FF Facts
Facts
• VO-2 max: Bodies ability to utilize O2
• FF operations occur at 9-12 METs(31.5 to 42
ml/kg/min)(pg5 PFT man)
• VO-2 ÷ 3.5=METs
• VO-2 max (page 74 Peer Fitness Trainer
Manual)(pg178 ACE)
• Males over 45, Female over 55 need medical
evaluation
Fluid Intake
• 8 cups a day minimum
• 75% muscle is water/25% fat is water
• drink 16oz. water 2hrs before exercise + 8oz 1530min before
• 6-12oz water every 15min (exercise for less than
an hour)
• 6-12oz 6 to 8% sport drink every 15 min
(exercise more than an hour)
• 64-96oz post exercise
Nutrition
• 60-65% Carbs (not
sugar)
• 10-15% Protein
• 30% Fat (0.8g per kg
of body weight RDA)
• Blood Pressure:
– 140/90 (high) relax 5 minutes and retake.
Stays high see Doctor
– 160/100 medically cleared within 1 year and
less than 2 risk factors OK
• Pulse:
– 110 (high) relax 5 minutes and retake
– Stays high see Doctor
Exercise
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5-10 minutes active warm-up (minimum)
20-30 minutes exertion to fatigue (minimum)
5-10 cool down and elastic stretching (minimum)
60 – 85% Max HR for aerobic effect (Max
HR=220-Age) or
• Kavornean formula (Max HR – resting pulse X
%load + resting pulse)
• Obesity:
– 30% body fat women
– 25% body fat men
• Caloric Expenditure:
(METs x 3.5 x body weight kg)/200 = cal/min (p224 ACE)
Nutrition
Nutrition Basics
You are what you eat…so choose wisely!
• Eat the recommended servings for each of the food
groups
• Eat a variety of foods low in fat, saturated fat, &
cholesterol
• Choose a diet with plenty of grains, vegetables, and
fruits
• Choose a diet low in sugars and salt
• Drink alcohol in moderation
• Read food labels
Nutrition 101: The 6 Essential Nutrients
1) Carbohydrates (starch, sugar, fiber)
• Major function: fuel source
• Found in breads, cereals, pasta, fruits, vegetables
• 55-65% of total kcal; 1 gram= 4 kcal
2) Proteins (made up of amino acids)
• Major functions: tissue growth & repair
• Found in meat, fish, beans, milk products
• 12-20% of total kcal; 1 gram = 4 kcal
3) Fats
• Major functions: stores energy, cushions organs, insulation
• Found in margarine, oils, salad dressing
• 20-30% of total kcal; 1 gram = 9 kcal
Essential Nutrients
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4) Vitamins
Major function: metabolic reactions in the body
Small amounts needed so should get thru a balanced diet
Multi-vitamins: extra not needed by the body is excreted
• 5) Minerals
• Inorganic elements that come from soil & water
• Need larger amounts of some minerals (i.e. calcium for bone
growth)
• Some called trace minerals because very small amounts trace
minerals because very small amounts needed each day (i.e.
iodine, iron, zinc)
• 6) Water
• Essential for life
• Makes up approximately 70% of the human body
Weight Management
“Most Americans consume more calories than they need
without meeting recommended intakes for a number of
nutrients.” USHHS & USDA, 2005 Dietary Guidelines
Factors affecting the calories your body needs:
1. Basal metabolic rate –energy for body to function at
rest
2. Physical activity –energy for body to function when
not at rest
3. Thermic effect of food –energy to digest food
Caloric Needs
• Average kcal needed for women ages 20-40 years: 1600
to 2000 calories a day
• Average kcal needed for men aged 20-40 years: 2400 to
2600 calories a day
• How many calories should I consume to maintain my
current weight?
– Men:
(weight in pounds x 11) x activity correction
factor
– Women: (weight in pounds x 10) x activity correction
factor
• Activity correction factor:
– Inactive-1.2 Moderate-1.5 Active-1.8
Caloric Balance
Caloric intake vs. Caloric expenditure
How do I adjust calories to lose weight?
Reduce # of kcal eaten and/or burn off
through exercise
3500 kcal = 1 lb of fat
Safe weight loss = 1-2 lb/week
Caloric Intake
Weight(lbs.) x
Subtract
10 light activity
15 moderate activity
20 heavy activity
100calories FF age 35-44
200calories FF age 45-54
300calories FF age 55-64
400calories FF age 65-up
NEVER LESS THAN 1200 CALORIES PER DAY
• RMR Men = Weight (lbs) x 11 kcal/lb
• RMR Women = Weight (lbs) x 10 kcal/lb
• Daily caloric requirement = RMR x Activity
factor
– Exercise less than 2 times per week 1.2
– Exercise 3 – 4 days per week 1.5
– Exercise 5 or more days per week 1.8
Water Intake
• Drink 8 0z. water 20-30 min. before exercise
• Drink 6-11 oz. water every 15-20 minutes during
exercise
• Drink 8 oz. water within 30 minutes post
exercise
• Drink 16-20 0z. water for every lb. lost during
exercise
Dietary intake
• 10 to 15% protein
• 55 to 60%
carbohydrates
• 20 to 30% fat
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1gram protein = 4 cal
1gram carb = 4 cal
1gram fat = 9 cal
1gram alcohol = 7 cal
Max Heart Rate
• 220-age
• Karvonen formula
– Resting HR-Max HR(220-age) x % load +
resting HR
• 60 – 85% load for best aerobic effect
• over 85% load starts working anaerobic
systems
Cardio Respiratory/Aerobic
• Heart, lungs, circulatory system
• Improves body’s ability to utilize oxygen
for fuel production (VO2)
• Benefits end when exercise ends
Exercise frequency
• 3-5 days per week for most aerobic programs
• 5-60 minutes per session (20 minutes usually
minimum)
• can be broken down to smaller sessions (3 x
10minutes)
Intensity
• 55-90% of HR max (220-age)
• 40-65% max HR primary fuel is fat and O2
• 65-85% max HR Fat and glucose (best
performance improvement)
• Above 85% anaerobic system takes over
producing lactic acid
• Talk test method
– If you can talk comfortably you are working
aerobically
Training Methods
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Continuous training
Interval training
Fartlek
Circuit training
Continuous Training
Steady constant load (running, swimming,
cycling, walking)
Interval Training
• Aerobic
– HR between 60-80% MaxHR
– Achieve desired rate for desired amount of
time and then recover for desired amount of
time
• Ex.5 minutes work 2 minutes recovery
– Increase in overall fitness and ability to use
oxygen
Aerobic training does not mean being
strapped to a treadmill for 30-60 minutes of
boring tedious mindless work. Mix it up, 10
minutes each of three different machines.
Just get your HR in the desired zone for your
desired result. Find what you like or can at
least tolerate and improve.
Interval Training
• Anaerobic
– HR above 85% Max HR
– Work in aerobic zone then push above
anaerobic zone then recover back to aerobic
zone
– Short bouts in anaerobic zone
– Increases ability to work in anaerobic zone
Fartlek
• No set times or distances
• Increase speed uphill or from point to point
then recover
Circuit Training
• non stop station base exercises
• incorporates aerobic activity, resistance training,
flexibility
• great for the time crunched
• reduces boredom
Strength Training
Strength Training
• The maximum force that a muscle group
can produce against resistance.
• Works by overloading a muscle to produce
desired changes over time
Benefits for Fire Fighters
• Gives energy
• Promotes positive changes in body composition
• Increases balance, coordination and body
awareness
• Aids in rehabilitation of injuries
• Increases athletic performance on the job
• Gain lean muscle mass/ increases RMR
• Better appearance
• Promotes positive changes in bone density
Traditional Training Methods
• Muscle specific
• Isolates certain areas
• Requires the proper number of reps and
sets to make improvements
• Only focus in one plane of motion
• Examples Bench Press, Leg Press etc.
ACSM GUIDELINES
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1 set
8-12 reps (support benefits)
12-15 reps at lighter weight (endurance)
4-8 reps at heavier weight (strength)
3 times a week for noticeable improvements
TRAINING GUIDELINES
• Include exercises for all of the major muscle
groups
• Develop your muscles in balance
• Best to exercise larger muscle groups first,
followed by medium and smaller groups
• Use progressive overload strategies safely,
changing one variable at a time (i.e. increase
sets, reps or weight separately)
• Work your muscles through a controlled and full
range of motion
Core Training
The Core
• What is it?
– Large major muscles that attach to the spine
• Core Equipment:
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Body weight
Fitness Ball
Medicine Ball
BOSU
Rubber Resistance
Free Motion
Benefits of Core Training
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Strong center base
Balance
Reduced injury
Fast minimal equipment
Primary exercise or active recovery
Core Training Exercises
• Body weight
– pull-up, push-up, hand stand, squat, lunge
plank, bridge
Core Training Exercises
• Fitness Ball
– push-up, plank, bridge, roll-ins, roll-outs, knee
twist, hip twist, torso twist, balance,
proprioceptive development, squats, back
extension, crunches, obliques.
– Combine with BOSU, medicine balls, rubber
resistance, dumbbells
Core Training Exercises
• BOSU
– Both Sides Up, More stable than ball, pushup, squat (one or two leg), lunge, crunch,
oblique, back extension, knee-in, planks,
bridge, tracking proprioceptive development,
dynamic moves.
– Combine with fitness ball, rubber resistance,
medicine ball, dumbbell.
Core Training Exercises
• Medicine Ball
– Active warm up-Choppers, push-up, plank.
bridge, crunches, squats, lunge, partner work,
twist & rotation.
– Use with fitness balls and BOSU
Core Training Exercises
• Rubber Resistance & Free Motion
– Mimic standard weight lifting moves, squats,
lunges, push-up, assisted pull-up, assisted
and resisted dip, rotation.
– Use with fitness ball, BOSU
Functional Training
Functional Training
• Training for specific task, training different body
parts to work in concert, training the way we
move
• Equipment
– Fitness balls, Medicine balls, Rubber
Resistance, BOSU, Free Motion, Body weight,
anything to simulate desired movement
limited only by imagination.
Exercises
• Fitness balls
– squat, lunge, push-up, exercise base, balance,
tracking
• BOSU
– step, jump, squat, lunge, push-up, exercise base,
balance, tracking, dynamic moves
• Medicine Balls
– chops, throws, slams, BOSU bounce, squat, lunge,
walk-step-pick-up
• Partner drills (BOSU, Fitness ball)
Exercises
• Rubber
Resistance
• Free Motion
–Ceiling breach, pull down, resisted walking, push, pull,
dynamic jump-run, free resisted unconstrained
movements, assisted pull-up, resisted pull-up, dip,
squat, step back squat
• Body weight
–push-up, pull-up, rope pull, squat, lunge, jump,
increase load with balls and bands
• Anything else handy
–hose, ladders, tires, rope, tools, stairs, chairs, benches
Flexibility
Flexibility
• Capacity of a joint to move fluidly through its full
range of motion
• Tightness of the soft tissue structures (muscles,
ligaments, tendons) is the major limitation to
flexibility
• Flexibility of one joint does not necessarily mean
that your other joints are flexible
• Lack of flexibility can lead to restricted
movement and/or injury
Factors affecting flexibility
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Age
Physical activity
Genetic inheritance
Joint structure
Strength of the opposing muscle group
Neuromuscular coordination
Gender
Benefits
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Increased physical efficiency and performance
Decreased injury risk
Increased blood supply and nutrients to joint
structures
Increased neuromuscular coordination
Improved muscle balance and postural
awareness
Decreased risk of low back pain
Reduced stress
• Static flexibility
– Ability to hold
– Affected by body temp
• Dynamic flexibility
– Movement through range of motion
Common stretching sites
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Lower back/hamstrings
Calves
Groin
Quadriceps (front thigh)
Sides
Arms
• Passive stretch
– Uses outside force (partner assisted, towel, strap or other
equipment)
• Active stretch
– Muscle provides movement (no outside forces applied)
• Static stretching
– Safest, held for 10 to 60 seconds, increases ROM, enhances
relaxation
– Does not increase dynamic ROM
• Dynamic stretching
– Movement through a ROM (exaggerated movements)
– Can be passive, active or combination
– Great use for elastic bands and medicine balls
Warm Up
• 5 to 10 min. of activity
• Get things warm
– Walking, light jog, calisthenics(light sweat)
– Specific movements for specific activities
– Dynamic stretches held no more than 10
seconds
Cool Down
• Recover HR
• 5 to 10 minutes static stretch hold 20 seconds or
more
• Long term flexibility
Questions?