Synopses & Reviews
Promote good health and safe practices in your fire department with the simple fitness program outlined in THE FIREFIGHTER'S FITNESS HANDBOOK. Beneficial to the both the individual firefighter, as well as the entire department, this bookprovides a total health evaluation and fitness program designed specifically for firefighters. This book focuses on the special needs of the firefighter and is Built around the joint labor management Wellness-Fitness Initiative (WFI) and compatible with both the NFPA standard 1583, and the 16 Firefighter Life Safety Initiatives. The book begins by covering the stress levels and physical risks inherent to the job itself, then identifies the principles of successful fitness program design tohelp firefighters evaluate their own health and fitness levels and program goals. Proper nutrition, the importance of mental training, and a look at common firefighter injuries illustrates the critical role that physical fitness plays in the success and well-being of our nations firefighters.
About the Author
Al Wasser is the fitness coordinator at Red Rocks Community College. He has more than fourteen years of training experience, and developed Red Rocks course on CPAT Preparation in conjunction with a local fire department. He is an ACE gold-certified personal trainer and holds the ACE clinical exercise specialist certification as well.A. A. Walter is a firefighter with the Washington Metropolitan Airports Authority and a Captain of Special Operations with the Sterling Volunteer Rescue Squad. Ms. Walter has been active in the fire and emergency services community for many years, serving as the Manager of the Commission on Fire Accreditation International for the International Association of Fire Chiefs and assisting in a variety of projects with the National Volunteer Fire Council, Women in the Fire Service, and the United States Fire Administration. She has over 13 years of experience in the fire and emergency services. In addition to being an author for this text, Andrea also took on the expanded role of serving as the projects Content Editor. Ms. Walter is also an author and the Content Editor for Delmar Learnings Firefighter's Handbook.
Table of Contents
CHAPTER ONE- HEALTH AND FITNESS OF FIREFIGHTERS Objectives Physical and Mental Challenges of firefighting Injury and morbidity rates of firefighters Analysis of firefighter injuries and LODD Fitness and Health level Stress level The role of fitness in reducing firefighter injuries and LODD NFPA Standards Case Study: Developing a Wellness Culture Chapter Summary Key Terms References Check Your Learning CHAPTER TWO-THE FOUR SUCCESS PRINCIPLES Objectives Introduction Principle One: Setting Goals Why Goal Setting is important Goal Setting Guidelines Principle Two: Learning Fitness Principles Why Learning is important Learning Guidelines Principle Three: Planning your Program Why Planning is important Planning Guidelines Principle Four: Feedback Why Feedback is important Feedback Guidelines Case Study: Using the four success principles Chapter Summary Check Your Learning References CHAPTER THREE-LEARNING THE SKILLS Learning Objectives Introduction Health Screening Coronary Artery Disease Risk Factors Understanding and reducing Risk Factors Reducing risk factors through exercise Medical Conditions Orthopedic Conditions Medications Family History Biometric Testing Cardiovascular Capacity Step Mill FDNY Protocol Alternate test-Submax Treadmill Evaluation Resting Heart Rate Muscular Strength and Endurance Push ups Curl ups Hand grip strength Bench press Leg press Flexibility Modified Sit-and-Reach test Alternate method-The sit and reach wall test Body Composition DEXA Skin fold measurement Body Mass Index Waist-to-hip ratio Functional Ability Balance Pull-ups Inverted row Two-leg vertical jump Nutritional Concepts Carbohydrates Protein Fats Vitamins and Minerals Water Guidelines for nutrition Fitness Training Principles Fitness training program Cardiovascular training Strength training Functional training Flexibility Training principles Mental Training For Fitness Focusing Self-talk Relaxation Self-control Centering Guidelines for Mental Training Case Study Chapter Summary Key Terms References Check Your Learning CHAPTER FOUR-PLANNING YOUR WORKOUTS Objectives Introduction Periodization Periodization and Firefighting Fitness Training Phases Base Endurance Strength Power Active Rest Periodization Models Classic or Linear Periodization Reverse Periodization Undulating Periodization Program design example one-Firefighter Joe Program design example two-Firefighter Cindy Program design example three-Firefighter Mike Customizing programs for health risk factors Planning guidelines Preparing for a fitness test Before the test Test day After the test Fitness training challenges Delayed onset muscle soreness Illness Injuries Treating injuries Common injuries Low back injuries The importance of proper posture Low back exercise recommendations Abdominal belts Low back injury guidelines Overtraining Guidelines for avoiding overtraining Case Study: Using periodization to achieve fitness goals Case Study 1-Firefighter Jennifer Case Study 2-Firefighter Art Chapter Summary Key Terms Check Your Learning References CHAPTER FIVE-DEVELOPING A WELLNESS CULTURE Objectives Introduction Cultural Change Process Step 1-Develop a vision of where you want to be Step 2-Find out where you are now Step 3-Develop plans to change the departmental culture Step 4-Implement the plan Step 5-Evaluate your plan at regular intervals Tools and Techniques for Cultural Development The Stages of Change Model Stage 1-Precomtemplation Stage 2-Comtemplation Stage 3- Preparation Stage 4- Action Stage 5- Maintenance Brainstorming Nominal Group Technique Individual Change Strategies for moving through the Stages of Change Model Equipment Selection and Purchase Weight Machines Cardiorespiratory Equipment Space requirements Durability Cleaning and maintenance Guidelines for general cleaning and maintenance Cardiovascular Purchasing Guidelines Specifications Recommendations for Functional Training and Testing Equipment Purchases Case Study: The West Metro Fire Department References Key Terms Check Your Learning APPENDIX 1: WEIGHT TRAINING EXERCISES APPENDIX 2: SCREENING AND PERFORMANCE CHARTS