Final Fitness Report

Northwest Fire

District

Academy 2010-01

Captain Ian Cassidy, Academy Coordinator

[email protected]

Phone: 520-887-1010 Ex.2002

Northwest Fire District-Tucson, Arizona

Northwest Fire District Academy 2010-01

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Table of Contents

Executive Summary………………………………………………………………...2

Introduction to Academy 2010-01………………………………………….............5

Academy 2010-01: Physical Fitness Results………………………………… ……7

1. Pull-ups……………………………………………………………7

2. Push-ups…………………………………………………….. ……8

3. VO2 Max 3.1 Mile (5k) Run……………………………….. …….9

4. FIT Test…………………………………………………………..10

5. Work Capacity Test……………………………………………...11

6. Body Weight……………………………………………………..12

7. Heart Rate Data…………………………………………………..13

8. Benchmark Workouts……………………………………………14

a. “Mindy”…………………………………………………...14

b. “Fran”……………………………………………………..15

c. “Barbara”………………………………………………….16

d. “Angie”…………………………………………………...17

9. Post-Academy Questionnaires……………………………...........19

Academy 2010-01: Conclusions and Recommendations…………………………23

Lessons Learned………………………………………………………...………...26

Appendices………………………………………………………………………..28

Appendix “A”-Workout of the Day (WOD)……………………………….28

Appendix “B”- Definition of Exercises…………………………………….30

Appendix “C”-Fitness Assessment Sheet (FIT Test)………………………33

Appendix “D”- Individual Progression Sheets……………………………..36

Appendix “E”- Physical Fitness Schedule………………………………….56

Appendix “F”-Physical Fitness Weekly Tracking Form…………………...71

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Executive Summary

Never before has the Northwest Fire District (NWFD) considered its Academy Physical Fitness

Program quite the way that Academy 2010-01 has. Northwest Fire District has implemented the

same type of physical fitness (PT) program during its academies that many other departments in

Southern Arizona have. As we learn more about functional movement exercises and the

importance of proper lifting techniques for decreased job related injuries, we understand that the

way we have been doing business has done little to prepare recruit firefighters for the long career

ahead of them.

The main goal for any Academy Fitness Program should be to continuously improve recruit

fitness levels while minimizing the risk of injuries and maximizing the readiness of the recruits

for on the job duties. The PT program put together for Academy 2010-01 had many objectives,

but the main focus of this program was to (1) prepare recruits for the physical demands of

firefighting and (2) produce an atmosphere that would encourage post academy fitness goals as

well as lifelong physical fitness desires.

The program was centered on ten core physical skills which when worked together or at varied

intervals surmount to an overall preparedness of the recruit that has not been achieved in the

past. The ten physical skills are (1/2) cardiovascular/respiratory endurance (3) stamina (4)

strength (5) flexibility (6) power (7) coordination (8) agility (9) balance and (10) accuracy.

Furthermore, the PT program clearly defined being physically fit as the ability to perform all

tasks well, even unfamiliar tasks or tasks combined in infinitely varying combinations. This

seemed to fit the model of what a firefighter could expect to encounter in his/her professional

career.

The Academy Fitness Program was conducted four days per week, each day there was an allotted

2 hour time period from 0600-0800. Sessions began with a dynamic stretching (movement

preparation) program and then continued with the training focus of the day, which would work

on one or more of the ten physical skills listed above. The workout of the day (WOD) was

typically set up to be varied, functional movements done at high intensity, but would sometimes

be designed to allow the recruits time to rest and recover from harder workouts (moderate

intensity). This would sometimes take the form of a relaxed run or a team building workout like

non-contact sports or engine company relay’s. Each morning after the fitness session was

complete the recruits would log their own times, repetitions and weights in an issued PT

logbook. The intention of this was twofold (1) to have a tracking mechanism in place to see how

the program was working and (2) to give the recruits some ownership in their fitness progression

throughout the academy. They were able to look back at each workout, typically done 3 times

throughout the academy, and see how they had progressed. Furthermore, the program looked at

the Academy Syllabus before assigning the various workouts. This allowed us to work

alternating muscle groups so that total fatigue was not achieved on any given day. For example,

if we were going to be instructing recruits on high rise firefighting and they would be climbing

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multiple towers we would do a light leg warm-up, but the majority of the work would be focused

on the recruit’s upper body.

To establish a baseline from which we could measure each recruit individually we came up with

ten different assessments which we would track from beginning to end to compare the

effectiveness and overall fitness of the recruits in Academy 2010-01. Each of the ten assessments

gives us a snapshot of the ten physical skills discussed earlier and how each of those skills

improved over the course of the Academy.

In addition, each recruit from Academy 2010-01 was given an Ekho® Heart Rate Monitor, the

Fit18 model, to keep track of their heart rates during the course of physical activity. The purpose

of this was also two-fold (1) to safely administer physical fitness training by closely monitoring

heart rates and (2) to track the effectiveness of each of the high intensity interval training

sessions. Since each workout is individually tailored to the recruit’s fitness level through the use

of modified movements or weights/resistance, a gauge was needed so that each recruit would

know they were getting the maximum benefit from the workouts. The best indicator for this is

heart rate and so each recruit was tasked with getting their resting heart rate, max heart rate,

90%, 80% and 55% heart rates. This allowed them to track if they were working hard enough on

a particular workout or if they needed to increase their speed or weight to achieve the zone they

were attempting to hit.

This report looks at the Academy PT program of Academy 2010-01: its starting point, the

program’s outcomes and the resulting recommendations.

Of the twenty two recruits who entered Academy 2010-01, twenty successfully completed the

fourteen week NWFD Fire Academy. One recruit who was unable to complete the academy

could not continue due to an unforeseen medical issue that was preexisting prior to his entering

the academy and the second was released due to a lack of manipulative skills performance,

neither sustained any injury.

The testing data compilation for the twenty successful recruits shows significant improvements

in all assessed areas of physical fitness. Specifically aggregated results confirm:

FIT test score with a 6.85% improvement on average.

VO2 increase of 11 points on average over 14 weeks.

Max Pull-ups with a 57.4% improvement.

Max Push-ups with a 16.4% improvement.

Work Capacity test with a 33% improvement in pace time and 63.6% improvement in

work completed.

Resting Pulse Rate decreased 3 beats on average.

An increase of 48.7% increase in rounds completed during “Mindy”.

A decrease of 15% in the time required to complete “Barbara”.

A decrease of 16.6% in the time required to complete “Fran”.

A decrease of 13% in the time required to complete “Angie”.

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Furthermore, based on the Post-Academy Questionnaire results, the recruits rate themselves as

highly satisfied with the PT program and indicate they feel the Academy PT has sufficiently

prepared them for their duties as probationary firefighters.

During the Fire Academy no injuries resulted from the physical fitness program and only one

contusion was documented during manipulative skills preformed on the drill ground. This is

particularly interesting because it has never been achieved in past NWFD Academies.

In short, Academy 2010-01 data aggregates indicate that the PT program met all or exceeded all

of the program goals it set forth to accomplish. It also did so without injuring any recruits and

because of the mindfulness of the program from the beginning, graduated all but two recruits one

of which was not “fit for duty” prior to entering into the Academy.

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Introduction to Academy 2010-01

Academy 2010-01 is the first academy Northwest Fire District has run that has successfully

tracked multiple data aggregates in recruit physical fitness in an attempt to develop a standard for

training future recruits. The academy began with 22 recruits at various physical fitness stages; of

the 22 recruits 20 successfully met all the requirements for graduation. The academy was

comprised of 21 males and 1 female of which 19 males and 1 female graduated.

The fitness program was designed by Paramedic Brian Castillo, a Crossfit Level 1 instructor and

AFFA certified personal trainer, along with Captain Ian Cassidy the Academy Coordinator. The

overall goal of the fitness program in Academy 2010-01 was to improve the overall fitness of the

recruit firefighters preparing them for their on-the-job experiences while decreasing the average

number of injuries typically seen at previous Northwest Fire District Academies.

Being that this was the first time any data had been gathered the cadre made the decision to start

from scratch with a similar program to that of the Orange County Fire Authority (OCFA). The

program is centered on high intensity functional movements preformed at varied intervals. High

intensity workouts are defined as those that are above 85% of the max heart rate of the individual

(See appendix “A” for more workout definitions). The program is classified as a GPP or General

Physical Preparedness program. This type of program is intended to prepare the participant for

any variety of tasks and give the skills necessary to be able to perform each task exceptionally.

On day one recruits were provided a blank fitness log and a heart rate monitor from Ekho®.

Recruits were tasked with waking the next morning and, prior to getting out of bed, taking an

accurate resting pulse rate. Each recruit was then given time in class to work out their various

heart rate percentages (90, 80, 55%). This data would be updated on a weekly basis, each

Thursday. Additionally, recruits were monitored during fitness activity to make sure that they

were operating in a safe yet effective manner.

Along with the heart rate data above recruit body weight, blood pressure and pulse rate within 15

minutes post workout was also recorded. Although not a specific data aggregate recruit blood

pressures dropped significantly during the course of the academy, specifically the diastolic

pressures. When viewed alongside the decrease in resting heart rates and VO2 increases this

information only adds to the relevance of high intensity interval training. Post workout pulse

rates gave the cadre an idea of whether or not recovery times were improving by participating in

the shorter, yet higher intensity workouts.

Academy 10-01 Recruits Male Female Total

Number of Recruits who

entered Academy 10-01

21 1 22

Number of Recruits who

completed Academy 10-01

19 1 20

Average Age of Recruits 29.5

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It is also important to note that during the academy running long distances was not preformed

with any regular consistency as has been the custom in past academies. The recruit class only

took part in three 3.1 mile (5k) runs at the beginning, middle and end of the academy to evaluate

their cardiovascular endurance; which increased significantly. Recruits were instead made to run

in short bursts up to 800m at any given time to more closely simulate fireground activities.

The various movements that the recruits took part in were all functional in nature, in that they

were all movements that are regularly preformed on the fireground (For a list of these

movements and their relation to fireground activities please see appendix “B”). Additionally, the

recruits were given time after each PT session for “new skill work”. During these training

sessions each recruit would use a 5’ piece of ¾” PVC pipe as a simulated barbell. They would be

taught proper lifting techniques in the form of squats, deadlifts, shoulder presses, cleans, lunges

and overhead squats. By developing the muscle memory of performing these movements and

then transferring it over to the manipulative drills (i.e. ladder carries, loading hose, etc.) the cadre

noted good lifting techniques throughout the academy and as stated in the executive summary no

back injuries.

Charts:

Each chart in this document is numbered at the bottom axis;

these numbers range from 1 to 20. Each recruit was given a

number to protect privacy and so while progressing through this

report the viewer may track the group as a whole or one specific

recruit to compare changes in body weight, FIT test scores, Pull-

up max etc.

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Physical Fitness Results

Pull-Ups

An assessment commonly used to measure upper-body strength and endurance, showed that the

Academy 2010-01 recruits had marked improvement across the board. The smallest increase

noted during the academy was 5% while the largest was 400%.

Academy 2010-01: Pull-up Repetition Comparison

Academy 2010-01: Pull-up Average

0

5

10

15

20

25

30

35

40

45

50

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 3

Week 14

0

5

10

15

20

25

Week 1 Week 14

14.8

23.3 Week 1

Week 14

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Push-Ups

Academy 2010-01 recruits also demonstrated consistent improvement in the Push-up category of

fitness. The push-up scores provide a picture of the recruits’ upper-body strength. Collectively,

the recruits averaged 51 push-ups, a score well above the district standard for full credit on the

FIT test. Individually, scores ranged from 21 to 68 push-ups. The recruits made improvements

ranging from 4.7% to 71.4%.

Academy 2010-01: Push-up Repetition Comparison

Academy 2010-01: Push-up Average

0

10

20

30

40

50

60

70

80

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 1

Week 7

Week 14

40

42

44

46

48

50

52

Week 4 Week 7 Week 14

44

47.5

51.2Week 4

Week 7

Week 14

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Firefighter “VO2 Max” Assessment – 3.1 Mile Run (5K)

The 3.1-Mile (5k) Run was a core component of the Academy’s fitness assessments and is a

valid test of estimated maximal oxygen uptake (VO2 max). Typically, the 1.5 mile run is used

and recommended by:

The Academy of Sports Medicine

NFPA 1500: Standard on Fire Department Occupational Safety and Health Program

Predictably, the results from this Academy’s run show ¾ of the recruits successfully reducing

their respective pace times, collectively decreasing the class average pace time by one minute

fifteen seconds. Half of the class could complete the run in less than twenty five minutes. The

fastest time was 19 minutes, 56 seconds; while the slowest time came in at 30 minutes, 50

seconds. Overall, the class demonstrated a 5.1% pace-time improvement without running long

distances on a regular basis.

Academy 10-01: 3.1 Mile Run (5K)

0:00:00

4:48:00

9:36:00

14:24:00

19:12:00

24:00:00

28:48:00

33:36:00

38:24:00

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 3

Week 6

Week 12

VO2 Score When Average FIT Score Week 1 52.3

Week 7 55.7

Week 13 63.3

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Academy 10-01: 3.1 Mile Run (5K) Average

FIT Test - Standard District Fitness Evaluation

In an effort to evaluate the recruits and yet remain consistent with local district standards and

practices, the recruits were subject to typical department fitness tests (FIT Tests) in week one,

seven and thirteen. The tests were administered by a Golder Ranch Fire District Certified PFT

(Physical Fitness Trainer) and all results were tallied by him. Overall there was a dramatic

increase in the FIT scores by each recruit with marked improvement by every recruit.

Academy 2010-01: FIT Test Percentage Comparison

24:00:00

24:14:24

24:28:48

24:43:12

24:57:36

25:12:00

25:26:24

25:40:48

25:55:12


25:55

24:50

24:40

Week 3

Week 6

Week 12

0%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 1

Week 7

Week 13

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Academy 2010-01: Average FIT Test Score

Work Capacity Test

The work capacity test was designed and meant to measure the amount of work each recruit

could complete while breathing air from their district issued SCBA. The test is very basic in

nature and does not measure workloads which change on the fireground, but none-the-less

provides a starting and ending point for how each recruit improved their abilities to manage their

air while working. The test was comprised of an 800m circle track which the recruits would walk

around with purpose while breathing air from their SCBA. The number of laps was counted as

work completed and the total time they were able to manage their air was also recorded. Time

stopped when the recruits ran completely out of air.

Academy 10-01: Work Capacity Test

82.0%

84.0%

86.0%

88.0%

90.0%

92.0%

94.0%


88.7%

93.2%Week 1

Week 7

Week 13

0:00:00

12:00:00

24:00:00

36:00:00

48:00:00

60:00:00

72:00:00

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 17 18 19 20 21

Week 4

Week 14

86.3%

%

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Academy 10-01: Work Capacity Time Average

Academy 10-01: Work Capacity Average Rounds Completed

0:00:00

12:00:00

24:00:00

36:00:00

48:00:00

60:00:00

Week 4 Week 14

39:24

51:56Week 4

Week 14

0

2

4

6

8

10

12

14

16

18

Week 1 Week 14

11

18 Week 1

Week 14

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Academy 10-01: Recruit Body Weight

Body Weight

Recruit body weights were taken each week on Thursday’s. In appendix “D” you will find the

data for each recruit and how each progressed through the academy. It should be noted that while

each recruit did not lose weight during the academy their FIT test scores reflect an increase in

muscle mass as do the pull-up and push-up aggregates. The recruits who began with an already

low percentage of body fat gained muscle mass and in turn weight. As stated earlier each recruit

was numbered so those viewing can note their body weight, FIT test scores and individual

exercise progress throughout this report.

Heart Rate Data

As explained previously, during Academy 2010-01 recruits were issued an Ekho® Heart rate

wristwatch (Fit18 model). The recruits were tasked with figuring their max heart rate, 90%, 80%

and 55% with PFT supervision. This data was then checked during all physical fitness workouts

to ensure that maximum performance of the given workout was being achieved, all of which

were designed to mimic fireground activities.

125

150

175

200

225

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 1

Week 7

Week 14

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It was found by the cadre that both during live manipulative skills training (live fire simulations

etc.) and physical training sessions recruits were reaching the desired heart rates. As a result of

the physical training program the average recruits resting heart rate decreased by three beats per

minute in 14 weeks.

Resting Heart Rate

When Average Resting

Heart Rate

Average Target

Heart Rate (80%) Week 1 57.6

Week 14 54.8 162

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Benchmark Workouts (WOD’s)

Each of the four benchmark workouts was meant to test the recruits in areas that would most

mimic fireground activities. Recruits are required to have a high level of upper and lower body

strength as well as a stable and strong core when they enter the field as a probationary firefighter.

Each of these workouts test the recruits in the aforementioned areas, a notable increase in overall

fitness was achieved through these workouts and others like them. (For a full physical fitness

schedule see appendix “E”). One point to be aware of while looking at these results is that

recruits may have begun in week 1 using resistance bands and finished in week 13 doing their

full bodyweight. This was recorded on their fitness logs, but is not included in this report.

Therefore, a recruit who seemingly did not improve, more than likely, decreased the amount of

resistance used from beginning to end. These results are available upon request.

“Mindy”

The first benchmark workout that was used evaluated how many rounds a recruit could complete

in 10 minutes of the following exercises:

5 Pull-ups

10 Push-ups

15 Squats (bodyweight)

The recruits were permitted to use resistance bands for their pull-ups, but only when they had

achieved muscle failure from their own body weight. The cadre looked for an increase in total

rounds completed.

Academy 2010-01: “Mindy” Round Comparison

0

2

4

6

8

10

12

14

16

18

20

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 1

Week 6

Week 11

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Academy 2010-01: “Mindy” Average Rounds Completed

“Barbara”

The second benchmark workout that was used evaluated how much time it took for a recruit to

complete the workout below. Short rest periods are included in this workout to simulate a

rehab/recovery period, which would typically be used on the fireground. The recruits were

permitted to use resistance bands for their pull-ups. The cadre looked for a decrease in time to

complete the work.

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Academy 2010-01: “Barbara” Time to Complete Work

0.0

2.0

4.0

6.0

8.0

10.0

12.0


7.8

10.911.6

Week 1

Week 6

Week 11

0

5

10

15

20

25

30

35

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 3

Week 13

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Academy 2010-01: “Barbara” Average Time

“Fran”

In the third benchmark workout recruits were required to complete three sets of the following

exercises in the shortest amount of time possible. This workout looked at the recruit’s ability to

work for a relatively short period of time, but at a maximum output, measuring equally upper and

lower body strength:

Thrusters (up to 75#)

Pull-ups

These two exercises were completed in repetitions of 21, 15 and 9. Recruits were able to scale

the weight down to promote safe lifting, but a minimum required weight of 40 pounds overhead

was required which is consistent with district hose pack weights and other tools commonly found

on the fireground which are regularly lifted overhead. The cadre looked for a decrease in time.

15:50

16:19

16:48

17:16

17:45

18:14

18:43

19:12

19:40

20:09

20:38

Week 3 Week 13

20:20

17:35

Week 3

Week 13

0

5

10

15

20

25

30

35

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 3

Week 13

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Academy 2010-01: “Fran” Time Comparison

Academy 2010-01: “Fran” Average Time

“Angie”

In the final benchmark workout the recruits were required to complete one round of the

following workout in as little time as possible. The recruits were not allowed to move onto the

next exercise until the one previous had been completed. The recruits were permitted to use

resistance bands for their pull-ups. The cadre looked for a decrease in time to complete the work.

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Academy 2010-01: “Angie” Time Comparison

0:00

1:12

2:24

3:36

4:48

6:00

7:12

Week 3 Week 10

6:145:11

Week 3

Week 10

0

5

10

15

20

25

30

35

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Week 3

Week 13

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Academy 2010-01: “Angie” Average Time

18:14

18:43

19:12

19:40

20:09

20:38

21:07

21:36

22:04

22:33

23:02

Week 3 Week 14

22:46

19:49

Week 3

Week 14

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Post Academy Questionnaires

Each recruit was given a post academy questionnaire to evaluate the effectiveness of the physical

fitness training during the academy. The following will show the results of each of the ten (10)

questions asked of the recruits prior to their field assignments. A complete list of the questions is

provided at the end of this section.

Question 1:

Of the 20 recruits 100% thought that the logging of physical training each day gave them a sense

of ownership in the physical fitness and helped each of them track their own progress from start

to finish. Furthermore, they stated that the log book gave them an exercise plan that they could

then take to the field to continue on with their fitness goals.

Question 2:

The majority of recruits would like to see the following added to or subtracted from the physical

fitness program:

Detailed schedule of the following day’s workout to help/aide in preparation.

Add the warm-up from day which consisted of 5 pull-ups, 10 push-ups and 15

bodyweight squats x 3 rounds.

Add a short 1600m warm-up run to the warm-up

More strength training (i.e. Olympic weight lifting, dead lifts etc.)

Mandatory weekend workouts adhering to the 3 on 1 off Crossfit regime.

Start the “as prescribed” workouts earlier in the academy than week 7.

Include more flexibility training after the prescribed workout.

Continue the program, but add more time possibly running and swimming.

Reduce the amount of squats preformed.

Add in more team building activities to include problem solving.

Include more “new skill” work into the follow-up workouts.

Go to the YMCA a few more times (take more field trips for PT).

Question 3:

Overall the recruits thought that the dynamic stretching prepared them for the workout and for

any manipulative drills they completed during the academy. A majority of recruits noticed a

significant increase in their overall flexibility from week 1 to 14 as noted on the FIT test scores.

Many recruits plan to include this program into their personal routines after the academy.

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Question 4:

Of the 20 recruits 85% strongly agreed that the physical training program prepared them for

firefighting activities in the field and 15% agreed that it prepared them. 100% agree that the

stretching helped them to reduce potential injuries during the academy.

Question 5:

Of the 20 recruits 100% said they were more physically fit then when they came into the

academy. A few recruits noted a change in their physical fitness from high levels of strength only

to much more stamina and cardiovascular endurance.

Question 6:

Below is a list of things the recruits noted as what they liked about the fitness program:

The AMRAP (as many rounds as possible) workouts, because it was easy to track

progress.

Quick workouts that got me more fatigued and sore than I typically get from a gym

environment.

The obvious improvement in muscular endurance and multi-system capacities.

The program pushed me to my limits.

Liked the Crossfit style workouts.

The team effort/concept

High intensity workouts.

Liked the variation from day to day.

Forced me to push myself into uncomfortable limits.

Enjoyed the engine company relays the most.

Things the recruits disliked about the physical fitness program:

Workouts were too short.

Burpees

Needed more weights (Olympic style lifts)

The 5k Runs

Slightly more variation would have been nice.

Would like to know what the next day’s workout is going to be so supplemental PT could

be performed without impacting the next day’s activities.

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Question 7:

Below is a list of opinions from each recruit about what portion of the program prepared them

best for the job:

High intensity workouts with short rest breaks

Short intense work with quick recovery periods

Tire flip relays

The cardio aspect of the training

Short intense workouts to max potential.

Revealed both strengths and weaknesses.

Prepared me for explosive type work. The same type found on the fireground.

The entire program.

The AMRAP workouts (as many rounds as possible).

Built strength and improved overall muscular endurance.

The mental aspect of the workouts.

The dynamic stretching and short, high intensity workouts.

All of the core body work.

Pull-ups, push-ups and squats. I feel like my upper and lower body is much stronger.

Question 8:

No injuries were reported to the RTO’s during the academy, but knowing that sometimes injuries

go unreported this question gave each recruit an opportunity, anonymously, to let us know if they

had an unreported injury. 100% of the recruits denied any unreported injury during the academy.

Question 9:

To evaluate whether the physical training was something that they would continue as a whole or

in part each recruit was asked if they would continue with a similar style workout plan and 100%

of the 20 recruits stated that they would continue a Crossfit style training program in whole or

part of a weight lifting regime after the academy was completed. This was one of the programs

major objectives.

Question 10:

Of the 20 recruits 95% stated that their energy levels and more importantly recovery levels have

increased significantly. 5% of the recruits stated that it had not increased significantly.

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Academy Physical Fitness Evaluation (Sample)

1. Do you feel the workout log book helped give you some “ownership” in your academy

physical training? Was the log worth the time you put in? Why?

2. What could we add or subtract from the physical training program to make it more

beneficial to you? Is there anything that you would absolutely change for the next

incoming recruits?

3. Did the movement preparation (dynamic stretching) before each workout prepare you for

the P.T/ drill ground? How so? If not what would you add or take away?

4. Do you strongly agree/agree/disagree/strongly disagree that the intense workouts helped

condition you for firefighting activities? Did the program prepare you for your career in

the fire service? If not what would help prepare you better?

5. Are you now more/less physically fit than you were before starting this academy?

6. What did you like most about the physical training program? What did you like least?

7. What portion of the PT program prepared you best for the job of a firefighter?

8. Did you suffer any injuries doing any of the workouts in program which were not

reported? Which workout(s)?

9. Do you plan to continue a similar type of fitness program after the academy? Why or why

not?

10. Has your energy level/recovery level increased over the course of this program?

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Conclusions and Recommendations

Conclusion: Program Success

As seen in the executive summary the physical results of Academy 2010-01 show a significant

improvement in all areas assessed. Those ten evaluations conclude:

FIT test score with a 6.85% improvement on average.

VO2 increase of 11 points on average over 14 weeks.

Max Pull-ups with a 57.4% improvement.

Max Push-ups with a 16.4% improvement.

Work Capacity test with a 33% improvement in pace time and 63.6% improvement in

work completed.

Resting Pulse Rate decreased 3 beats on average.

An increase of 48.7% increase in rounds completed during “Mindy”

A decrease of 15% in the time required to complete “Barbara”

A decrease of 16.6% in the time required to complete “Fran”

A decrease of 13% in the time required to complete “Angie”

In conclusion the Northwest Fire District-Fire Academy Physical Fitness Program met or

exceeded all of the objectives it set out to achieve. Not only did the recruits feel that they were

prepared for the rigors of day to day firefighting tasks they unanimously stated that they would

pursue career long fitness goals by the example set in the academy and because of the ownership

that they had in the fitness program while still in a recruit setting.

No injuries occurred while in physical training and only one contusion occurred during

manipulative drills which emphasize the program’s effectiveness not only in the fitness setting,

but in day to day operations. The cadre was also able to ensure healthy, fit for duty firefighters

from start to finish protecting the tax payer’s investment and allowing the district to more

accurately plan for future hiring’s.

Recommendations: Continue to evaluate and improve program

The Northwest Fire District has committed itself to providing its members with a safe and

healthy environment. With the emphasis on health and wellness over the past 5 years it is long

overdue that we begin to effect change at the beginning stages of a firefighter’s career path.

Developing a strong sense of duty in recruit firefighters to remain physically fit and healthy

throughout their careers should be a primary focus of the district.

Based on the findings of this academy and the recruit questionnaires, I recommend that we

continue on with this fitness program “as is” with some additions/subtractions based on the

questionnaires and lessons learned section (to follow). The Northwest Fire District should also

continue to track predetermined benchmarks from academy to academy to acquire measurable

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results and evaluate the readiness of its recruit firefighters. Furthermore, I believe that the health

and safety division to include the district PFT’s should take a larger role in upcoming academies.

The work required in advance to make a fitness program succeed the way that this one has

requires individuals to be proactive at least three months prior to academy start. The district

PFT’s should work hand in hand with the training cadre to accomplish its goals. It is vitally

important that the cadre and PFT’s participate in physical fitness each day with the recruit

firefighters to build credibility for the program’s success.

Based on Orange County Fire Authority (OCFA) information the district may also want to

explore the possibility of beginning a Fitness Fair or Pre-Academy Fitness Workshop built into

the selection process. This would give each selected recruit the opportunity to prepare for the

specific physical fitness that is conducted during the fire academy and give the Health and Safety

Division an opportunity to flag those members who may be at risk of injury prior to their

entering the academy. Indentifying these recruits and then giving them additional help in their

weak areas, pre-academy, would further protect the investment we are making in each of them.

Finally, I believe the district should continue purchasing heart rate monitors for each recruit who

enters the academy to aide in safety and help evaluate the effectiveness of each of the workouts

and manipulative drills. The Northwest Fire District should also consider investing into software

that will automatically track heart rate data from the personal monitors to a laptop computer.

This will provide real time data during both fitness and manipulative drills allowing us to see

what exertion levels firefighters are working at during exercises like live fire drills or hose

pulling operations.

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Lessons Learned

There were many lessons learned throughout this process, but the specific points to change are as

follows:

Must have a level 1 Crossfit instructor to bring significantly higher benefit to new skill

movement work and the form throughout the academy. At minimum an individual with a

high familiarity with Crossfit should be used as it is the methodology that was a success.

Need to purchase 4-5 Rowers to increase cardio workouts and continue to keep injuries at

a minimum.

Set aside 3 hours on the first day for FIT testing, or coordinate with District Physician to

be a part of the FIT tests in office prior to academy start. FIT test days take on average 3-

4 hours to complete for a class of 22 recruits.

Make sure benchmark workouts do not follow an extremely hard PT day, this was shown

to have negative effects to tracking. I suggest scheduling all benchmarks on Monday’s for

accurate tracking.

When working through new skill work, break teams up into smaller groups for more one

on one time. This will require at least 4 cadre members with knowledge of the

movements.

New skill work should be put into practice during the following days PT session instead

of the following week or two. These movements are still fresh in the recruits mind and

they tend to develop better muscle memory over the long term.

During FIT testing recruits should all be encouraged to go to failure (push-ups, sit-ups)

not until they reach the 100% mark on the exam. For this reason none of the recruits were

told what passing or what the highest score achievable was. Max push-ups and sit-ups

should be recorded this way (metronome).

Max pull-ups can also be completed post FIT test. No resistance bands should be used

during this evaluation. Repetitions only count when the chin breaks the plain of the bar

and the body is lowered until the arms are completely straight.

Thursday’s were Engine Company Relays (ECR-team based PT session). This could be

expanded to include some problem solving or true relay type drills. This was key in

fostering the team environment.

Because the ECR’s are typically shorter workouts it is suggested that instead of new skill

work recruits be taught rehabilitation or injury prevention techniques. This could include

additional stretching, self massage techniques, use of rollers etc. I recommend

coordinating with the District Physician’s office for a certified trainer to come out on

these days.

Add more Tabata (4 minute workouts) into the program.

Add in “Griff” to the named benchmark workouts for additional lower body strength

evaluation.

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Remove 1 ton overhead ECR workout. This was too quick and ended up being too easy,

the cadre added additional PT on this day.

All benchmark workouts should be completed towards the beginning middle and end of

the academy. The midterm evaluation could be removed, but does provide an idea of

program effectiveness and potential weak areas with time to adapt before academy end.

Additional gymnastics work (rings etc.) should be added for core strengthening. It was

also suggested by the District Physician’s office that specific core workouts be added

possibly on the ECR days.

Work Capacity test was simple yet effective, I recommend we use the District

consumption course in the future to be more in-line with what the district is doing and

provide more specific fireground application to the test. This evaluation needs to be

completed during the first week or two of the academy and again at the end.

The Academy fitness schedule should not be given to each recruit in spite of the

comments received on the evaluations. This was done for a specific purpose and that was

to provide an environment that will closely mimic the fire service lifestyle. Crossfit

works so well because it is a GPP program (general physical preparedness). At any given

time you should be able to perform a task well no matter what the task is. This is the job

of the firefighter and so no PT schedule was given out because as firefighters we never

know what the next call may be. Even though recruits were unable to prepare mentally

for the workout or did not want to do supplemental workouts because they were afraid it

would affect them during the academy PT session the program was still highly successful

and should be continued as is.

With the addition of District PFT’s to the program I recommend investing in 4 or 5

barbells for Academy use as well as some bumper (rubber) plates. These will be used for

Olympic style weight lifting with strict supervision provided by the PFT’s. The addition

of weights will significantly increase strength and prepare recruits for fireground

activities.

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Appendix “A”

Workout of the Day (WOD)

Workout Name Description

“Mindy”

With a continuously running clock complete as

many rounds as possible (AMRAP) in 10

minutes of:

5 Pull-ups

10 Push-ups

15 Squats

“Barbara”

For time complete three rounds of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Taking a three minute rest in between each

round.

“Fran”

For time complete the following three sets of

work doing repetitions of 21-15-9

Thursters (up to 75lbs, not <40lbs)

Pull-ups

“5K” Run a 5K (3.1 miles) for time

“Griff”

For time:

Run forward 800m

Run backward 400m

Run forward 800m

Run backward 400m

“Angie”

With a continuously running clock compelte

the following for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*May not move onto next exercise until

previous is completed.

“Cindy”

With a continuously running clock complete as

many rounds as possible (AMRAP) in 20

minutes of:

5 Pull-ups

10 Push-ups

15 Squats

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“Little Running Angie”

For time complete:

Run 400m + 50 Squats

Run 400m + 50 Push-ups

Run 400m + 50 Sit-ups

Run 400m + 50 Pull-ups

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Appendix “B”

Exercise Definitions and Relationship

Exercise Description Fireground

Application

Bodyweight Squat

Stand with feet shoulder width

apart so that knees track directly

over the feet when bending at

the hips. Chest should be out,

back straight and abdominals

contracted.

Lifting objects from the

ground such as a ladder carry.

Box Jump/Step (All boxes were constructed at

20”, the height of a tailboard)

Stand within 6” of the platform

with feet shoulder width apart.

Jump or step to the top of the

platform securely planting feet

and come to a full stand on top

of the platform with hips fully

opened.

Stepping into the cab of an

engine, stepping onto a

tailboard or climbing stairs.

Burpee

Begin standing, bend at the hips

into a squat position until hands

rest on the ground. Kick legs out

behind body into a push-up

position. Complete a push-up

while simultaneously bringing

legs back under body. Finish

movement by jumping as high

as possible into the air.

Advancing a hose line from a

prone or kneeling position

Lunge

Begin in a staggered position

rest back foot forward on toes

and keep front foot flat on the

ground. Bend knees until both

are at 90° angles. Slowly push

the body up by extending both

knees. Alternate legs.

Lifting a hose or ladder from

the ground. Advancing

hoseline

Pull-up (Requires a horizontal bar to

hang from)

Begin by grasping the bar with

palms facing away from body.

Pull the body up until the chin is

slightly above the bar. Slowly

lower the body until arms are

fully extended.

Pulling body over parapet,

pulling body up a ladder or

raising a ladder with halyard.

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Push-up

Start in a prone position with

hands shoulder width apart,

palms on the ground and feet

propped up onto the toes, body

should be off of the ground.

Slowly lower the body until the

chest comes into contact with

the ground or arms are at a 90°

angle to the earth. Push the body

up until the arms are completely

locked out. Back should remain

parallel to the earth without

bowing or sagging.

Forcible entry, pushing a

ladder into a vertical position

or loading a hose pack onto an

apparatus

Thruster

A combination movement using

a squat and a shoulder press.

Begin with a squat (see above)

weight is held in front of the

chest leaning on the collar bone.

As the hips extend into the

standing position the weight is

trust upwards until the arms are

locked out. Weight should come

to rest in-line with the spine so

that as weight is held overhead

ears are able to be seen past

arms.

Loading and unloading

equipment from an apparatus

Ball Slam (Requires a non-bouncing 20lbs.

weighted ball)

Begin with a slam ball

(medicine ball) overhead.

Perform a squat while

simultaneously slamming the

ball to the ground between the

feet. Utilize the small bounce to

regain grip of the ball and return

to the standing position with the

ball overhead.

Using a sledge hammer or

axe. Any type of chopping

motion.

Wall Ball (requires a weighted 20lbs. ball)

Begin in a squat position with

the ball at chest level.

Explosively extend the body

into the standing position while

forcing the ball upward as in the

shoulder press. Release the ball

at the top of the press with the

goal of hitting a 10’ mark on a

wall. As the ball returns to the

sender the momentum of the ball

should carry the sender into the

downward squat position.

Loading and unloading

equipment from an apparatus.

Loss control, pulling ceiling

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Tabata Exercise

A way of performing work where the individual would choose

an exercise (i.e. push-ups) and complete 20 seconds of work

followed by 10 seconds of rest for a total of 8 rounds or 4

minutes. This exercise can also be called a Tabata Masher. In

this case two exercises would be chosen and the 20 seconds of

work 10 seconds of rest would remain however, the individual

would alternate which exercise was done each 20 second work

period for a total of 16 rounds or 8 minutes.

Core Strengthening

Any exercise or activity which strengthens the 29 muscles

around the trunk and pelvis resulting in increased balance and

stability.

High Intensity Training Physical fitness performed at or above 85% of maximum heart

rate.

Interval Training Physical fitness sessions which include periods of high output

with brief periods of rest separating

Moderate Intensity Training Physical fitness performed between 55 and 84% of max heart

rate.

Engine Company Relay

Each Thursday recruits were given a workout which would

require team participation to complete. This training was meant

to be moderate intensity and promote team building skills.

Farmer Walk/Carry

An exercise where the individual carries a heavy object in each

hand, hanging by their sides for a predetermined distance. The

weights were typically uneven.

OHS Overhead Squat. With the weight stable and overhead perform

a squat.

SDHP Sumo Deadlift High-pull. Begin with a deadlift and continue to

pull the weight into an upward row.

K2E

Knees-to-elbows. Hanging from a pull-up bar, contract

abdominal muscles and bring knees up in a rolling motion until

they touch your elbows.

Press A standard shoulder press.

Push Press Using the thrust of the hips, perform a ¼ squat and press the

weight overhead.

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Appendix “C”

Example FIT Testing Sheet (Sample)

Fitness Assessment

Name:__________________________Age:______________ Date: __________________________ Weight:_______________________ RHR: __________RBP: ____________THR:___________________ Neck:_________ Waist:__________ Hip: ____________________Height: ________________________ Estimated Body Fat: BMI: ______WTH: __________________Misc: ________________________________ AEROBIC CAPACITY EVALUATION - GERKIN PROTOCOL Member’s heart rate is monitored continuously throughout the evaluation and during the cool-down period. Obtain and record the heart rate during the final 15 seconds of each stage. Once the individual’s heart rate exceeds the THR, the individual continues the evaluation for an additional 15 seconds. The evaluation is completed and the final evaluation stage is recorded if the individual’s heart rate does not return to, or below, the THR or the member reaches the final stage (11.4). Additionally, record the hear rate after one minute cool down.

Stage 1: 4.5 mph, 0% grade - HR Stage 5: 5.5 mph, 4% grade - HR Stage 9: 6.5 mph, 8% grade - HR Stage 2: 4.5 mph, 2% grade - HR Stage 6: 5.5 mph, 6% grade - HR Stage 10: 6.5 mph, 10% grade - HR Stage 3: 5.0 mph, 2% grade - HR Stage 7: 6.0 mph, 6% grade - HR Stage 11: 7.0 mph, 10% grade - HR Stage 4: 5.0 mph, 4% grade - HR _________________Stage 8: 6.0 mph, 8% grade - HR ____________________Stage Completed:

Converted VO2 Max: ml/kg/min Time Evaluation Terminated: _____________Cool Down HR (After 1 min):

STRENGTH EVALUATION – GRIP Trial 1, Left Hand: kg Trial 2, Left Hand: kg_____________________ Trial 3, Left Hand: kg Trial 1, Right Hand: _____________kg Trial 2, Right Hand: kg__________ Trial 3, Right Hand: kg Dominant Hand: Left / __________ Right __________ Highest Grip Score: ______________kg Evaluation Terminated: _____________

STRENGTH EVALUATION – LEG Trial 1: kg Trial 2:________________________________ kg Trial 3: kg Highest Leg Score: kg Evaluation Terminated:_______________________

STRENGTH EVALUATION – ARM Trial 1: ___________ kg Trial 2: ________________ kg Trial 3: ___________________________ kg Highest Arm Score: _____________ kg Evaluation Terminated: ________________________________

ENDURANCE EVALUATION – PUSH-UP

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Number of Successfully Completed Push-ups: Evaluation Terminated:

ENDURANCE EVALUATION – CURL-UP Number of Successfully Completed Curl-ups: ____________Evaluation Terminated:

FLEXIBILITY EVALUATION – SIT & REACH Trial 1: _______________ inches Trial 2: __________________inches Trial 3: _____________inches Furthest Distance Score: __________________ inchesEvaluation Terminated: HealthFit Matrix

10 7 5 3 1

Body Composition (%)

M

<16

≤18

≤22

≤25

≥26

F

<22

≤24

≤28

≤31

≥32

Aerobic Capacity (ml/kg/min)

≥55

≥42

≥35

≥30

≤29

Muscular Endurance

[Situp + Pushup ÷ 2 (max 45)]

≥40

≥34

≥26

≥17

≤16

Muscular Strength (lb)

≥119

≥109

≥104

≥94

≤93

Flexibility (in)

>15

>13

>11

>9

≤9

HealthFit Score

Test Type Raw Score Ring Value X Points

Body Composition

2.0

Aerobic Capacity

2.5

Muscular Endurance

Push-up 2.0

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Sit-up

Muscular Strength 2.0

Flexibility 1.5

Total HealthFit Score

Poor Mediocre Fair Acceptable Good Excellent

< 15 15-39 40-59 60-69 70-84 ≥ 85

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Appendix “D”

Individual Recruit Progression Sheets

*See excel spreadsheets that follow.

Final Fitness Report

Documents

Transcript of Final Fitness Report