Work Capacity Readiness Information

Basic Fitness Information

Firefighting and other forms of field work demand a high level of fitness to safely perform. They require arduous day-long work in difficult environmental conditions, including steep terrain, extreme temperatures, altitude, and smoke, and to meet unforeseen emergencies. When prolonged hard work is involved, fitness is the most important factor in work capacity.

Fitness has two components, aerobic and muscular.

Aerobic fitness is a measure of your ability to supply working muscles with the oxygen they need to perform vigorous day-long work. When you can deliver and use oxygen efficiently, you can do more work without undue fatigue.
Muscular fitness includes strength, muscle endurance, and flexibility. Strong workers can lift and carry heavy loads with less fatigue or risk of injury. Muscular endurance enables you to continue working at otherwise fatiguing tasks. Flexibility means a better range of motion that lowers the risk of injury.

Gaining fitness is a gradual process that can take 2 to 3 months for substantial improvements. Some jobs, like firefighting, require that you pass a job-related work capacity test to ensure your capacity to perform arduous work. In field work, particularly firefighting, fitness is a matter of safety both for you and your crew members.

Fitness Training

Fitness experts recommend the following training guidelines:

Aerobic Fitness Training - Train four to five times per week, 30 to 60 minutes per session. For 1 day a week extend that time by up to 50%. Take a rest day each week.
Muscular Fitness Training - Lift weights two to three times a week with at least a day's break between sessions.

The First Step!

Before you begin training, take the work capacity test, or substantially increase your level of activity, answer the questions below. Your answers will help determine your suitability for testing and/or training.

Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not involved in physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem that could be made worse by a change in your physical activity?
Is your doctor currently prescribing drugs for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity?
If you answered yes to one or more questions; if you are over 45 years of age and have been inactive; and/or if you are concerned about your health, consult your physician before taking the work capacity test or substantially increasing your physical activity.

If you answered no to all the questions, you have reasonable assurance of your suitability for fitness testing and training.

Work Hardening

Aerobic and muscular fitness training are two key elements in your preseason preparation. Work hardening is the third.

Work hardening is a gradual progression of work-specific activities designed to bring you to the job ready to deliver a good day's work. While fitness training provides the foundation for work capacity it is not substitute for job-specific work hardening. Work hardening ensures that the body structures used on the job are tough and ready to go. Feet are work-hardened when you hike and work in the boots you will use in the field. Hike up and down hills and sidehills at the pace you will use on the job. Do some extended hikes with a loaded pack to prepare for carrying loads

If you will be a firefighter, you should do some work with a tool like the Pulaski. There is no substitute exercise to prepare the back and upper body for prolonged work in the position demanded by such hand tools. This work will also toughen your hands so you won't get blisters the first day on the job. Come to the job hardened and ready to go.

The Bottom Line

Aerobic and muscular fitness training, work-hardening, and work capacity test training prepare you to meet the demands of any rigorous assignment from the very first day on the job. You will be able to work safely and more productively thanks to your preparation and hard work.