Prince George's County

Fire/EMS

Department

Wellness and Fitness

Crew Education Wellness

 Statistics continue to show that almost 50 percent of fire fighter fatalities are heart attacks, and almost 50 percent of those who died had heart- related problems.

 The development and issuance of national level standards in 1992 for the medical requirements for fire fighters emphasized health related issues involved in the fire service.

 In 1997, a focus on health related fitness programs was developed to significantly reduce fire fighter fatalities and injuries.

 Simply put, overweight, out-of-shape, burnout fire fighters are an accident waiting to happen.

Physical

Spiritual Emotional

Dimensions of Wellness

Career Family

Financial Social Fitness

 In the world of workforce professions, fire service personnel are considered to be “industrial athletes”.

 The multiple stress factors and rigors of this profession require individuals to be fit enough to perform extremely strenuous physical job tasks.

 These job tasks can require a fire fighter to burn up to 1000+ calories per hour. This is the equivalent of setting a treadmill to 4.2 mph at a 16% grade incline and beyond!

 For fire service personnel, a multi-disciplined and comprehensive fitness program should be designed to perform these strenuous activities with vigor.

 In addition, the typical personality profiles of fire service personnel reveal an “athlete type” behavioral pattern. This includes:

o Perfectionism o Highly competitive o Strives for positive outcome o Willing to sacrifice and work hard o Self reliant, tendency to be a “risk taker” o Enjoys adrenaline rush

 Another consideration is physical and health durability to work 20+ years avoiding premature development of injuries, illnesses and mortality. Multi-Disciplined and Durable

Muscular Strength The ability to exert a maximal force at a given speed in a single voluntary contraction.

Muscular Endurance The ability to exert a sub-maximal force for voluntary contractions or one extended contraction.

Fire Service Fitness Cardio-Pulmonary Capacity The ability of the heart and lungs to deliver oxygen to working muscles for extended periods of time.

Flexibility The ability to have a range of motion at a joint and/or spine. Programs and Exercises

The following are examples of programs and exercises in each area of a fire fighters ideal physical fitness program.

Muscular Strength – Heavy weights/Low Repetitions

 Squats/Leg Press  Bench Press  Pulldowns/Pullups

Muscular Endurance – Moderate weights/Higher Repetitions

 Circuit Training o Calisthenics/Exercise Ball o Dumbbells/Free Weights o Machine Weights  Functional Physical Fitness Training

Cardio-Pulmonary Capacity

 Aerobic/Endurance Training  Anaerobic/Interval Training

Flexibility

 Static Stretching  Pre-Movement Stretching  Core Stabilization “Pivot Point” Longevity

The Centenarian Personality*

What can you learn from 100 year old people?

Never Sense Smoked Of Not Humor Obese

Sense No Of Major Hope Centenarian Illnesses

Willing Practices To Stress Engage Reduction Healthy Coping Mechanisms

*Information taken from “Aging Smart…Aging Well” Monika White, PhD, President/CEO Center for Healthy Aging, March 2006