Physical Readiness Evaluation for Initial Attack Forest Firefighters (PRE-FIT)

Background

To fight forest fires safely and effectively, avoid injuries and recover rapidly, initial attack forest fire fighters must be physically fit. In particular, they must have suitable levels of aerobic fitness, muscular strength and muscular endurance. The Physical Readiness Evaluation for Initial Attack Forest Fire Fighters (PRE-FIT) is a valid job-related physical performance standard used to determine whether applicants for positions as initial attack forest firefighters in Ontario possess the physical capabilities necessary to meet the rigorous demands that are encountered while fighting forest fires.

The PRE-FIT includes one screening and three performance components. Applicants wear running shoes and exercise clothing while completing the three performance components. There is a fifteen minute rest period between each performance component.

Pre-Exercise Clearance and Informed Consent

Before an applicant can take part in the PRE-FIT test, he/she must complete the Physical Activity Readiness Questionnaire (PAR-Q). This questionnaire identifies the presence of medical conditions that could pose a risk during exercise and require follow-up evaluation by a physician. Next, pre-exercise blood pressure is measured. If the applicant answers “no” to all seven PAR-Q questions listed below and his/her blood pressure is equal to or less than 144/94 mmHg, he/she can participate in the PRE-FIT. If the applicant answers “yes” to any of the seven PAR-Q questions or his/her blood pressure is above 144/94, he/she must receive clearance from a physician using the PARmed-X form before taking part in the PRE-FIT.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing any physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

Prior to participation, the applicant must also sign an informed consent document which contains information about each of the PRE-FIT test components and identifies any risks associated with participation.

Aerobic Fitness Test

The 20 metre shuttle run provides an evaluation of aerobic fitness. In this test, the participant runs back and forth over a 20 metre course in time with taped audio signals. The time permitted to cover the 20 metres initially requires a very slow run then is made progressively faster until the participant is no longer able to maintain the required pace. In each leg of the shuttle run, warning lines situated two metres from each of the 20 metre end lines, must be reached before the permitted time elapses. The participant is cautioned when he/she misses the first warning line. The test is terminated after two consecutive warning line misses. Completion of stage 6.0 in the 20 metre shuttle run is a “pass”, completion of stages 4.5 to 5.5 receive “borderline” scores and completion of stage 4.0 or less receive a “fail”.

Upright Row Test

This test simulates the arm and shoulder work involved in a number of important forest fire fighting tasks. The applicant stands with the back against a wall or a post, knees slightly bent, hands shoulder width apart and palms down gripping a 51 lb bar. The bar is raised to shoulder height and lowered repeatedly in time with a metronome rate of 20 lifts per minute. Failure to keep up with the metronome rate constitutes termination of the test. A “pass” in the upright row test is 12 lifts, 9 to 11 lifts receive borderline scores and 8 or fewer lifts receive a fail.

Pump/Hose Test

This test simulates three of the more physically demanding forest fire fighting tasks. During the performance of this test, the participant wears a 9 lb soft weight belt. The three pump/hose test components are performed sequentially.

First component

The first component is not timed; only the overall time to complete the remaining two components is recorded. In the first component, a 63 lb Mark III water pump is carried in any safe manner selected by the participant over a distance of 100 metres without setting it on the ground. The timed portion of the test begins when the pump is placed on the ground at the end of the pump carry.

Second component

In the second component, the participant carries a 60 lb hose pack in a standard, safe manner over a distance of 300 metres. Time continues to run.

Third component

The final component of this test involves extending 50 metres of charged hose which has been folded back onto itself at the 25 metre point. The participant picks up the capped end of the hose and, holding the hose in any desired, safe manner, drags the 25 metre folded back portion out until the entire 50 metres is fully extended. He/she then drags and folds the same 25 metre portion back onto itself. This is done twice to cover a total distance of 200 metres. Timing concludes when the 200 metre hose extension is complete.

A “pass” in the pump/hose test is 340 seconds, completion times of 341 to 380 seconds receive borderline scores and times of 381 seconds or longer receive a fail.

Overall Scoring of the PRE-FIT

A fail in any one of the three PRE-FIT performance tests or borderline scores in all three of the PRE-FIT performance tests constitute an overall failure of the PRE-FIT.

Exercise Training Guidelines

Fighting forest fires requires specific fitness capacities, and training programs that are intended to prepare an applicant for fire fighting should be designed to optimize these capacities. The arm and leg actions utilized in the exercise training process should match as closely as possible the actions involved in fire fighting, such as lifting, carrying, dragging, digging and chopping. If you are unfamiliar with aerobic or resistance training, consult a knowledgeable fitness professional before you start.

Aerobic Training

To improve aerobic fitness it is necessary to challenge the body’s oxygen transport system. This is accomplished by exercising at an appropriate frequency, intensity and duration.

Frequency:

Aerobic fitness training should be performed three to five times each week.

Duration:

If exercise training is conducted three days per week, each training session should include 45 to 60 minutes of continuous activity. If training is conducted five days a week, each training session should be 30 to 45 minutes in length.

Intensity:

The intensity of training is the most important aspect of an aerobic training session. Unless the training intensity is high enough, the body will not make a favourable adaptation in aerobic fitness. Heart rate is used to gauge training intensity and your pulse can be counted on the thumb side of your wrist. Alternatively, heart rate monitors that are sold in fitness outlets can be used. To challenge the body’s aerobic fitness to adapt, the heart rate must be kept above a training threshold throughout the exercise session. The threshold training heart rate is 80% of your maximum heart rate and your maximum heart rate is estimated from 220 - your age. To improve your aerobic fitness level the threshold training heart rate is 80% x (220-age). For a 20 year old the threshold training heart rate is 80/100 x (220- 20) = 160 beats per minutes. An effective training program for a 20 year old would be exercising five days per week for 30 to 45 minutes each day with the heart rate continuously above 160 beats per minute throughout the exercise sessions.

Type of Activity:

The aerobic exercise training must involve large muscle activity such as running, cycling, aerobics classes, cross country skiing, swimming or active sports like basketball, soccer and squash. It is best to choose an activity with which you are already familiar, and exercising with a partner will provide greater motivation for adherence.

Maintenance Program:

Generally, a six week training period of five days per week for 45 minutes each day will bring about substantial training improvements. After six weeks you should be ready to switch to a maintenance program of three days per week for 45 minutes per day with the heart rate continuously above the training threshold throughout each exercise session.

Muscular Strength and Muscular Endurance Training

Most physically demanding forest fire fighting tasks require use of the arms, shoulders, back and legs. To ensure adequate strength and muscular endurance in each of these muscle groups, a resistance training program should be followed which “overloads” these muscles. Overloading a muscle group involves a combination of resistance, repetitions, sets and frequency. For example, improvements in both muscular strength and endurance can be achieved by performing 3 sets of 8 to 12 repetitions of an exercise at a resistance which is approximately 75% of the weight that you can barely lift once. Training with either free weights or resistance machines is effective for improving muscular strength and endurance.

Resistance and Repetitions:

To determine what training resistance you should use in each of the muscle group exercises, find the maximum weight for each exercise at which you are barely able to complete one repetition. Next, calculate 75% of this maximum weight for each exercise, and then determine how many repetitions you are able to complete at 75% of this maximum weight. If you are unable to complete 8 repetitions reduce the weight so that you are able to complete 8 repetitions. If you are able to complete more than 12 repetitions, increase the weight so that you are only able to complete 8 repetitions. As you gain muscular strength and endurance you will progress from 8 to 12 repetitions and to keep the repetitions between 8 and 12 it will be necessary to progressively increase the resistance at which you train.

Sets:

During each exercise training session you should complete 3 sets of 8 to 12 repetitions of the exercise for each muscle group with one to two minutes rest between each set.

Frequency:

Each muscle group should be trained a maximum of once every 48 hours. Therefore, either resistance train every other day or, if every day, train different muscle groups on alternate days - for example arms, shoulders and back one day and legs the next day.

Other Considerations

Warm-up:

To reduce muscle soreness and injury, for 5 to 10 minutes prior to beginning a resistance training session, stretch the muscle groups to be exercised in the work-out and perform light to moderate intensity calisthenics using these same muscle groups.

Recommended Resistance Exercises:

These exercises can be performed using free weights or resistance machines. They can also be supplemented with additional exercises. All exercises should be performed throughout the full range of motion.

Legs:

leg press, squats, calf raises, leg extensions

Arms, shoulders and back:

bench press, upright row, arm curls, pulldowns

Calisthenics:

curl-ups, crunches, back extension, push-ups

Sample Work-out:

Some people prefer to combine aerobic training and resistance training during each work-out and some people prefer to train these fitness components in separate work-outs. For example, you could perform a resistance work-out on Monday, Wednesday and Friday and an aerobic work-out on Tuesday, Thursday and Saturday. Alternatively, you could perform both resistance and aerobic work-outs six days a week. All work-outs should begin with a 5 to 10 minute warm-up of stretching and light calisthenics. After the warm-up, a training session that combines both aerobic and resistance training would begin with 30 minutes of aerobic exercise at the target heart rate, followed by 20 minutes of resistance training for the arms, shoulders and back one day and 20 minutes of resistance training for the legs the next day. End all work-outs with a 5 minute stretching warm-down.

Self Testing

Aerobic Fitness

Completion of stage 6.0 on the aerobic shuttle run requires approximately the same level of aerobic fitness as running 2.2 km in 12 minutes. Test yourself by running for 12 minutes then measure the distance you covered using your car’s odometer.

Upright Row

Perform the upright row using a 51 lb bar. Completing twelve consecutive lifts at a rate of 20 lifts per minute is a pass.

Pump/Hose Test

In preparation for this test: 1) distribute 9 lb of sand evenly among several plastic sandwich bags and tape the bags to a belt, 2) put 63 lb of sand into a back-pack, and 3) attach a rope to a toboggan or a piece of plywood upon which you can place the 63 lb back-pack.

To test yourself: wearing the 9 lb belt, lift the back-pack off the ground and onto your back, then walk 50 metres out and back for a total of 100 metres. Remove the back-pack and place it on the ground, then immediately pick it up again and replace it on your back (start the timer as you place the back-pack on the ground). Walk briskly 75 metres out and back twice for a total of 300 metres, then place the back-pack on the toboggan or plywood sled. Grasp the rope attached to the sled and, at a brisk walking pace, drag the weighted sled out 50 metres and back twice for a total of 200 metres. Stop the timer when you complete the 200 metres. A completion time of 340 seconds or faster is a pass.

Overall Scoring

Although borderlines scores on any 2 of the 3 test components are acceptable, aim to pass all test components and remember to do your best.

A Final Word

The PRE-FIT is one of several requirements in the hiring considerations for initial attack forest fire fighters. By following the guidelines in this article you will improve your aerobic fitness, muscular strength and muscular endurance, which are essential fitness capacities for safe and effective forest fire fighting. However, the training and testing guidelines in this article do not guarantee that you will pass the PRE-FIT test.

Contact the Pre-Fit Testing Agencies/Individuals directly to find out where you can attempt the PRE-FIT test.