Firefighter Fit For Duty
Upcoming SlideShare
Loading in...5
×
 

Firefighter Fit For Duty

on

  • 1,888 views

Firefighter fitness

Firefighter fitness

Statistics

Views

Total Views
1,888
Views on SlideShare
1,883
Embed Views
5

Actions

Likes
0
Downloads
24
Comments
0

1 Embed 5

http://www.slideshare.net 5

Accessibility

Categories

Upload Details

Uploaded via as Microsoft PowerPoint

Usage Rights

© All Rights Reserved

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Processing…
Post Comment
Edit your comment

Firefighter Fit For Duty Firefighter Fit For Duty Presentation Transcript

  • Firefighter Fit for Duty Based on Fit for Duty The Peace Officer’s Guide to Total Fitness
  • Common Medical Problems
    • Weight, Heart, Cholesterol
    • Orthopedic, Back
    • Psychological
    • Gastrointestinal
    • Hypertension
    • Diabetes
  • Fitness & Readiness Increase…
    • Public Respect
    • Longevity
    • Health
    • Safety
    • Performance
  • Fitness & Readiness Reduce…
    • Job-related Deaths and Injuries
    • Health-related Mortality
    • Ineffectiveness
    • Absenteeism
    • Disability retirements
    • Liability
  • Findings
    • In 2004, 117 line of duty deaths*
    • 61 deaths from heart attacks*
    • Firefighters are more likely to suffer a heart attack while performing suppression support duties, while in station, or during training exercises
    *USFA
  • Total Fitness
    • A person’s physical performance status , his or her ability to perform physical activities such as job tasks or recreation
    • AND
    • A person’s health status , his or her freedom from health problems and reduced potential for these problems.
  • Health and Fitness Defined
    • Health Soundness of body and mind; freedom from ailment or disease
    • Fitness Health with regard to soundness and vigor
  • Studies
    • Cardiovascular Disease – over 1 million Americans died in 2000
    • Cancer – more than 550,000 Americans died in 2003
    • High Blood Pressure – killed more than 46,000 Americans in 2000
  • Annual Economic Costs
    • Heart Attacks – 132 million lost working days, $8 billion in lost wages
    • Cigarette Smoking - $22 million in medical costs, $43 billion in lost production
    • Poor Nutrition - $30 million in health care costs
  • Health Risks
    • Cardiovascular disease
    • High blood pressure
    • Low back injuries
    • Psychosomatic disorders
  • Unhealthy Lifestyles
    • Sedentary living
    • Poor nutrition
    • Obesity
    • Stress
    • Tobacco usage
    • Substance abuse
  • Fitness Lifestyle Actions
    • Exercise
    • Nutrition
    • Weight management
    • Stress management
    • Tobacco cessation
    • Substance abuse prevention
  • Develop Muscular Strength & Endurance
    • Muscular Strength – How much resistance you can overcome in one all-out effort
    • Muscular Endurance – How many times you can repeat the movement through the range of motion
  • Major Muscle Groups to Train
    • Back
    • Chest
    • Shoulders
    • Arms
    • Legs
    • Abdominals
  • Safety Considerations
    • Try not to train alone
    • Use a spotter
    • Put collars on barbells
    • Use proper positions for all exercises
    • Do not jerk or twist when lifting
  • Strength Training Principles
    • Overload
    • Progression
    • Specificity
    • Balance
    • Regularity
    • Recovery
  • Strength Training Guidelines
    • Train a wide range of muscle groups
    • Exercise large muscles, then small muscles
    • Alternate muscle groups or body parts
    • Work through full range of motion
    • Avoid fast, jerky motions
  • Strength Training Myths
    • You will become muscle bound
    • Muscle will turn into fat
    • Lifting requires a protein-rich diet
    • Spot reduction burns fat from exercised areas
    • You need lots of training time
    • Women will get large, bulky muscles
  • Objectives of Sound Nutrition Program
    • Supply necessary nutrients
    • Minimize risk of disease
    • Control weight
  • Six Essential Nutrients
    • Water
    • Minerals
    • Vitamins
    • Proteins
    • Fats
    • Carbohydrates
  • Dietary Excess and the Results
    • Sodium = High blood pressure
    • Fat = High cholesterol, heart disease
    • Sugar = Diabetes
    • Calories = Overweight or obesity
    • Caffeine & alcohol = Some cancers, other disorders
  • Prudent Diet Guidelines
    • Variety!
    • More complex carbohydrates and fibers
    • Less fat, cholesterol, sodium, and simple sugars
    • Calories to maintain ideal body weight
    • Moderate alcohol and caffeine use
  • Cholesterol Statistics
    • Contribute to 700,000 deaths annually
    • Affect 7 million Americans
    • Cost $100 billion every year
    • 60 million Americans “borderline” high or “undesirable”
  • Cholesterol Facts
    • Functions – Cell membrane and nerve fiber component; produces hormones and Vitamin D
    • Sources – Human body and food intake
    • Total cholesterol = VLDL + LDL + HDL
  • Cholesterol Disease Risk
    • Total cholesterol : HDL Ratio
    • Below average – 3.5:1
    • Average – 5:1
    • 2x average – 10:1
    • 3x average – 23:1
  • Ways to Lower Cholesterol
    • Low-cholesterol, low-fat diet
    • Weight loss
    • Exercise
    • Stress reduction
    • Drug therapy
  • Definition of Stress
    • Strain on the body or mind
    • Unpleasant emotional state – tension, apprehension, worry
    • Body’s response to any demand
    • Reaction to excessive demands when outcome important
  • Causes of Stress in Firefighters
    • Long hours in station
    • Being away from family
    • From slow to go at any time
    • Fire calls
    • EMS calls
    • Others…
  • Effective Coping Strategies
    • Relaxation techniques
    • Biofeedback
    • Good nutrition
    • Adequate sleep
    • Time management
    • Exercise
  • Statistics on Stress
    • Prompts 50% of visits to general practitioners
    • Costs industry $50 to $75 billion per year
  • The Body’s Response to Stress
    • Increased heart rate
    • Increased breathing
    • Elevated blood pressure
    • Perspiration
    • Muscle tension
  • Fighting Stress with Exercise
    • Time- and cost-efficient
    • Lessens anxious feelings
    • Improves self-esteem
    • Increases strength & aerobic capacity
    • Clears the mind
    • Aids weight loss
  • Statistics on Back Pain
    • Affects more than 70 million people
    • Experienced by 80% of Americans
    • Second only to the common cold for
    • visits to physicians
    • 80% preventable
  • Possible causes of Low Back Pain
    • Organic or structural problems
    • Low fitness level
    • Overweight
    • Incorrect or repetitive movements
    • Slouching or slumping
  • Possible Causes of Low Back Pain
    • Smoking
    • Stress
    • Poor body mechanics
    • Inflexibility of certain muscle groups
    • Muscular weakness
  • Avoiding Low Back Pain
    • Stretch tight muscles
    • Strengthen weak muscles
    • Warm up before exercise and cool down following exercise
    • Emphasize correct posture
  • Treating Muscle Soreness
    • Light stretching
    • Gentle massage
    • Medium heat