<p> I. INTRODUCTION </p><p>A. Purpose: The Physical Fitness Guidelines are designed to encourage an optimal level of fitness, improve the level of service provided to the public, and reduce those accidents or injuries caused by poor conditioning. These guidelines explain the conditions, responsibilities, and parameters of the program. </p><p>B. Scope: This instruction applies to all safety members. </p><p>C. Author: The Deputy Chief of the Special Operations Bureau shall be responsible for the content, revision, and annual review of this instruction. </p><p>D. Authority: The Department’s Fitness for Life Coordinator and the Training Services Section.</p><p>E. Definition: Physical Impairment is defined as injury sustained by an individual to the musculature or skeletal systems of the body. </p><p>II. RESPONSIBILITY </p><p>A. All Safety Members: </p><p>1. Shall participate each on-duty shift or as designated by each section head. </p><p>2. Individuals unable to participate shall submit a written memorandum through channels to their respective deputy fire chief.</p><p>B. Station Captain: </p><p>1. Shall notify their battalion chief, each shift, of those individuals not participating in the Physical Fitness Program and the reason for their non-participation. </p><p>2. If the battalion chief has requested a memorandum, the on- duty captain shall review the memorandum and add any appropriate comments before forwarding.</p><p>C. Battalion Chief: </p><p>1. Shall monitor personnel participation. </p><p>2. Shall exercise periodically with assigned personnel to ensure continued participation, progress, and accountability. </p><p>08/11/08 Page 1 of 6 V2-C7-S10 General Operations Physical Fitness Program 3. Shall request a written memorandum immediately from an individual whose physical impairment prohibits him/her from participation in physical exercise. A memorandum shall also be submitted by non-participating personnel, through channels, if they abstain from physical fitness for two consecutive shifts, or three shifts in a given calendar month.</p><p>D. Section Heads: </p><p>1. Shall designate exercise days and times for assigned 40-hour personnel. </p><p>2. Shall monitor personnel participation. </p><p>3. Shall exercise periodically with assigned personnel to ensure continued participation, progress, and accountability. </p><p>4. Shall request a written memorandum immediately from an individual whose physical impairment prohibits him/her from participation in physical exercise. A memorandum shall be submitted by non-participating personnel, through channels, if they abstain from physical fitness for four designated exercise days in a given calendar month.</p><p>E. Assistant Fire Chief: </p><p>1. Shall be responsible for program implementation. </p><p>2. Shall take appropriate action, including disciplinary procedures, on all memorandums received from non-participating personnel. </p><p>3. Shall approve all off-site exercise locations for assigned personnel. </p><p>III. POLICY A. Exercise Program: </p><p>1. Participation is mandatory for all safety members. </p><p>2. Shall be in three sections: </p><p> a. Cardiovascular conditioning </p><p> b. Muscular strength/endurance conditioning</p><p> c. Flexibility</p><p>08/11/08 Page 2 of 6 V2-C7-S10 General Operations Physical Fitness Program 3. Station personnel shall not participate in team sports in lieu of, or in addition to, the Department's Exercise Program of stretching, strength and cardiovascular conditioning. Team sports includes, but is not limited to, basketball, football, volleyball, softball, baseball, racquet ball, tennis, paddle tennis and any other game or sport that could possibly cause an injury to occur. </p><p>B. Time Period: </p><p>1. Station Personnel </p><p> a. Shall exercise each on-duty shift at 0815 hours. </p><p> b. Personnel shall be ready for other activities by no later than 0930 hours. </p><p> c. If interrupted by an emergency response, exercise period will begin thereafter when practical. No extension beyond the 0930 completion time will be given.</p><p> d. All other schedule variations to be approved by the battalion chief. </p><p>2. 40-Hour Personnel </p><p> a. Shall exercise 1 to 1½ hours, three times per week as designated by each section head. </p><p> b. Personnel shall be ready for other activities within 15 minutes after completion of exercise period. </p><p>IV. PROCEDURES </p><p>A. Approved cardiovascular conditioning shall be vigorous walking, running, or other approved training within each individuals target heart rate, to be performed continuously for a minimum of 30-60 minutes. </p><p>1. Each individual shall attain his/her maximum heart rate during the treadmill portion at each year’s Fitness-for-Life medical exam. This is the most desired method.</p><p>2. Target heart rate computation: </p><p>08/11/08 Page 3 of 6 V2-C7-S10 General Operations Physical Fitness Program a. 220 minus your age (this is a theoretical maximum heart rate if measured maximum heart rate is unavailable).</p><p> b. Multiply maximum heart rate by.6 and .85.</p><p> c. Range between both products is an individual’s target heart rate range. </p><p>Example: If 40 years old  220 – 40 = 180 beats per minute.  180 x .6 = 108 and 180 x .85 = 153 beats per minute.  Individual target heart range equals 108 to 153 beats per minute. </p><p>3. Continuous means a consistent, steady uninterrupted pace. </p><p>4. Walking is virtually an injury free form of aerobic exercise that will improve cardiovascular conditioning.</p><p>5. The only alternatives to vigorous walking or jogging shall be the stationary bicycle and specific cardiovascular training equipment. Each of these exercises are to be performed within an individual’s target heart rate for a minimum of 30-60 minutes. </p><p>B. Muscular strength/endurance conditioning shall be exercises designed to promote improvement or maintenance of physical ability within major muscle groups sufficient to accomplish assigned emergency tasks (Department Wellness Fitness Exercise Manual). </p><p>C. Flexibility exercises are designed to increase range of motion and decrease the potential for injury.</p><p>1. Stretching is to be performed for a period of 5 to 15 minutes immediately after cardiovascular and/or muscular conditioning.</p><p>2. For examples of stretching exercises targeting specific muscle groups, refer to the Department Wellness Fitness Exercise Manual.</p><p>D. Physical Fitness Uniform:</p><p>1. Description</p><p> a. Department physical fitness attire should be made from fabrics that promote the reduction of body heat by allowing moisture to evaporate quickly, while providing maximum </p><p>08/11/08 Page 4 of 6 V2-C7-S10 General Operations Physical Fitness Program protection from ambient heat. Fabrics of same or better quality than 100% cotton are allowed.</p><p> b. Shirt. White V-neck or crew neck short or long sleeve shirt. Shirt length must cover all parts of the trunk. Logo size and placement: Dark blue Department-approved 4” in diameter logo screen-printed on the left breast. </p><p> c. Sweatshirt. Dark blue long sleeve sweatshirt is permitted. Sweatshirt can be with or without a collar. Logo size and placement: White Department-approved 3” in diameter logo screen-printed on the left breast. Embroidered color Department-approved logo also permitted. </p><p> d. Shorts/Pants. Dark blue athletic type shorts or athletic pants are permitted. Shorts shall be mid to lower thigh in length and should fit appropriately to reduce the effects of chafing. Logo size and placement: White Department-approved 3” in diameter logo screen-printed on the left leg of shorts/athletic pants.</p><p> e. Hat. Department-approved work uniform cap. </p><p> f. Footwear. Use of athletic footwear designed for the specific activity being performed is encouraged. </p><p> g. Socks. White athletic socks required.</p><p>2. If the approved exercise clothing is used, turnout pants, boots, and work jacket shall be worn while en route to and from the approved exercise location.</p><p>3. Turnout clothing shall be readily available during exercise.</p><p>4. Appearance. Must be clean and presentable at all times.</p><p>E. Off-Site Location: </p><p>1. Apparatus shall be parked to ensure security by Fire Department personnel and immediate response. </p><p>2. Radio volume shall be at a level that will not disturb nearby residents. </p><p>08/11/08 Page 5 of 6 V2-C7-S10 General Operations Physical Fitness Program V. APPENDIX </p><p>Reference for this instruction can be found in the Department Wellness Fitness Manual. </p><p>08/11/08 Page 6 of 6 V2-C7-S10 General Operations Physical Fitness Program</p>