The Firefighter Health and Fitness course at the author's college prepares the learner for the physical requirements that are necessary for success as a firefighter and focuses on preparation for the Firefighter Candidate Physical Ability Test, or CPAT. Learners will also explore the concepts of wellness in areas such as diet and stress management.
This learning module is approximately half of the course content for a one-semester (16-week), two-credit, cohort-based, Associate degree level course. This is a required course for students in the Fire Protection Technician program degree; a degree designed for entry-level firefighters that have little-to-no experience in their field and are working towards increasing their content knowledge in preparation for their chosen career.
As a cohort-based course, the students progress through each week as a group and have due dates associated with the required assignments and activities. Each learning plan represents one week of the course, concentrating on a new topic each week, and building upon previous knowledge. The assignments and activities are designed to support student engagement with the course, active learning, critical and creative thinking, and authentic experiences that are applicable to them.
Each week, the content for the learning plans, a Wisconsin Technical College System term, is derived from a supplementary textbook, lecture videos, relevant industry videos, and trade journal articles. The instructor of the course serves as a facilitator of knowledge and the learning experience, guiding students with timely feedback to ensure that they are on-track and grasping salient points. Students are encouraged to make each learning plan personal by looking at how it relates to their lives and chosen career.
The author has taught this class once and it was built as a face-to-face course but was moved online due to COVID-19. Into the future, a hybrid model of instruction will be the norm. The course is supported by an LMS where most of the coursework or didactic portion of the course takes place, supplemented by face-to-face exercise coaching. The author did not change much when creating this learning module, it was only adapted from Blackboard to CG Scholar for the purposes of this assignment. In the Wisconsin Technical College System, the student-facing and instructor facing sides are housed in separate systems; the classes are taught in Blackboard (at my college), but the assessment strategies, performance standards, and linked program outcomes are housed in WIDS, Worldwide Instructional Design System software.
The course competencies/intended learning outcomes for this learning module are:
Overview
Provide the learner with an overview of the course including the course schedule, expectations of the student, and requirements for the course.
Learning Objective(s)
Readings and Resources
Review the following readings and resources prior to participating in the specified assignments and discussions for this learning plan:
Thomas Frank (2014). 5 active reading strategies for textbook assignments. College Info Geek. [Video File]. https://www.youtube.com/watch?v=JL0pqJeE4_w
Assignments and Activities
Ice Breaker Discussion
Let’s get to know each other a little better.
Instructions:
Every one of us is a leader, whether in a formal position of authority or not.
Through my own educational journey, I came across a book that quickly became one of my favorites: On Becoming a Leader by Warren Bennis (1989). Chapter three of the book discusses "Knowing Yourself", where Bennis describes four lessons that every leader should know:
To get us started in this class, your task is to:
Refer to the rubric for discussion post expectations.
Respond to at least two of your classmate's posts to further the conversation.
*** This discussion/introduction is like showing up to class on the first day; failure to do so, without prior arrangements made with the course instructor, will result in being dropped from the class per Mid-State Technical College policy ***
Refer to the attached tip sheet for assistance creating a thread and inserting/embedding images and media:
Purpose
Refer to the Online Discussion Rubric and Netiquette Guide for expectations.
*** This discussion/introduction is like showing up to class on the first day; failure to do so, without prior arrangements made with the course instructor, will result in being dropped from the class per college policy ***
Pre-Course Survey
The purpose of this survey is for me to get to know you a little better. I can use the information to help shape the course and tailor the additional needs of some students to fit each class so that everyone has a successful experience. Additionally, if/when I create groups for assignments, the information shared from this survey will help form those groups.
The survey is voluntary but encouraged.
Click the link to be taken to the survey: Pre-Course Survey
Purpose
Introduce learners to the LMS if they are not familiar with it by having them complete various tasks that they will be expected to use.
The icebreaker discussion is used to share information with you and their classmates that can help break down barriers that are often associated with online learning by making the environment more personal. Students must complete this activity as part of college policy, in essence, it is like showing up to the first day of class.
There is also literature and a video on how to effectively read, study, and take notes that can be useful for adult learners who may have been away from the formal classroom for an extended period of time.
Stress that during online discussions, the use of multi-media is encouraged. Students are able to record themselves with video or audio, use videos, pictures, or gifs that help illustrate their points, or simply write their responses - whatever they are most comfortable with and that they can best show their understanding of the material. This is described in the principles of UDL under multiple means of representation.
Additional Resources
Universal Design for Learning: http://www.cast.org/our-work/about-udl.html#.Xe0c2-hKg2x
Overview
Being physically fit for duty is one of the most vital and fundamental ingredients of being a successful firefighter.
"In the course of their work, firefighters encounter toxic fumes, dangerous products of combustion, high radiant heat loads, and a chaotic work environment. These physical stressors contribute to the high rate of injury and sudden cardiac death related to fire suppression tasks. High levels of aerobic and anaerobic work capacity, muscular strength, and endurance are required to perform these tasks safely and efficiently; yet many firefighters have substandard aerobic/anaerobic work capacity and modifiable risk factors for cardiovascular disease. The safety of the public and the health and safety of firefighters would be enhanced if firefighters followed well-designed fitness programs to improve overall health and fitness" (Smith, 2011).
Learning Objective(s)
After successfully completing this learning plan, you will be able to:
Readings and Resources
Review the following readings and resources prior to participating in the specified assignments and discussions for this learning plan.
Los Angeles County Fire Department (2014). CPAT orientation. [Video File] https://youtu.be/fn0sIlONpdg
Assignments and Activities
After reviewing the readings and resources listed above, complete the following activities for this learning plan.
Self Assessment Discussion
For this week's discussion, you are to describe where you need to be, versus where you are physically following our Physical Fitness Test, which will be tested at mid-term, and then again at the end of the semester to measure progress.
The PFT will consist of:
You are essentially setting a goal and sharing it with your peers. This will help all of you stay accountable and allow for peer support when you struggle because they understand where you are, and where you want to be.
The American Council on Exercise has a great guide on setting SMART goals.
Respond to at least two classmate's posts that go beyond "I agree" or "I disagree" to further the discussion.
Be sure to cite all sources
Weekly Fitness Journal
Each day, Monday - Friday, I will post a workout. Complete 3-5 workouts each week and track your results here; you can also upload videos of you completing the workout.
As a class, these journals will be open for the rest of the class to see, comment on, and provide feedback and support.
Why you should keep a fitness journal
It’ll help you stay on track.
You’ll be able to identify patterns.
It’ll give you a realistic picture of your performance.
You’ll notice progress.
What to write
For this habit to stick, it’s important to make it a simple process. You don’t want to write an essay after each workout, especially if you’re working out on your lunch break or in the morning before school or work. Keep it short, and fill out each of these categories as soon as you can after your workout:
Day / Date / Time / Location
Example: Tuesday 1/4/2018 from 7:30-8:10 AM at the gym.
Activities
In this category, you’ll write down the total body of your work you accomplished.
Example:
Example:
Mood
Was it enjoyable? Too hard? Too easy? Did something hurt? If you notice patterns, such as knee pain every time you hit a certain trail, it might be time for new shoes or to try a different route. Describing your mood also encourages you to reflect on exercises and helps you determine whether you should do more or less of them.
Example: Felt amazing and energized, but my lower back hurt slightly, perhaps due to squats.
Example: Had a hard time getting going because I scheduled the workout too early. I was, however, happy to notice that I ran 2 miles 15 seconds faster than I did last month.
There are, of course, countless ways to keep a fitness journal, but the above example should give you a solid foundation. From here, you can make tweaks as you get more familiar with keeping a fitness journal.
Instructor Information
This week is all about making the learners feel comfortable. Many of them have little to no experience with physical fitness or working within a structured environment. It is to be stressed that we want the learner to improve their fitness and to be better than they were at the beginning of the course/semester. We are not here to push them to the point of injury - we need them to understand their body's limits, and worry more about form and proper function over how much weight they can move and how quickly they can move it.
We will also introduce their weekly fitness journal, which for some may be a new idea as well. Stress that this is not punitive, but simply a way for them to measure how far they will progress over the semester, which can be very rewarding on its own.
Overview
Nutrition is the fuel that powers human performance. Proper nutrition will help you optimize your daily mental and physical potential by keeping you alert and prepared. In contrast, poor nutrition will slash your physical readiness and mental acuity, and undermine your conditioning efforts and overall well-being. As a firefighter, proper habits will keep you safer, stronger, and more resilient so you can finish your career as strong as you started.
Learning Objective(s)
After successfully completing this learning plan, you will be able to:
Readings and Resources
Review the following readings and resources prior to participating in the specified assignments and discussions for this learning plan.
Mediterranean Diet: Getting Started Videos
Learn about the principles of the Mediterranean Diet and resources available to you and your family
Assignments and Activities
After reviewing the readings and resources listed above, complete the following activities for this learning plan.
Nutrition Discussion
When it comes to what you bite, chew and swallow, your choices have a direct and long-lasting effect on the most powerful organ in your body: your brain. So which foods cause you to feel so tired after lunch? Or so restless at night? Mia Nacamulli takes you into the brain to find out.
TED-Ed (2016). How the food you eat affects your brain - Mia Nacamulli [Video File] https://youtu.be/xyQY8a-ng6g
Based on the readings, your experience, and additional research, what do you think is an ideal diet for brain health? How does this diet benefit the brain?
Respond to at least two classmate's posts that go beyond "I agree" or "I disagree" to further the discussion.
Be sure to cite all sources
Weekly Fitness Journal
Instructor Information
Good nutrition is a key component to leading a healthy lifestyle. If you continue to make nutritious food choices each day, it will become a way of life and lead to a healthier heart. The resources found under the topic link below will help you discuss developing and maintain healthy eating habits.
National Volunteer Fire Council nutrition resources
Daily workouts are described below and should be posted once each day. Students will use their fitness journals to track their workouts and performance - stress that they are not punitive or meant to judge anyone; they are simply a tool to help them get better and achieve their goals. Each workout will have a bodyweight option and a sandbag trainer option. This helps them to stay consistent with minimal space and equipment.
Monday
Workout Option 1 - Bodyweight:
'29th & Misery'
30-20-10
25-15-5
20-15-5
Workout Instructions: Nothing fancy today, just trying to give you something to remember. Know what I'm sayin'?
No rest in between the workouts, once you are finished, move immediately to the next one. This workout should take some time, so avoid going too hard at any moment, find your pace, and stick to it.
Feel free to swap out the Broad Jumps to Box Jumps, Step-Ups, etc. Every the time you jump or get on top of the box, or box-like object, count 1 rep.
For the dips, use your couch, chair, bench, etc. Ya know the same thing you used for box jumps if you went that direction
Workout Option 2 - Sandbag:
20-minute EMOM
Workout Instructions: Use a heavier bag where you can today. Each movement should take around 20-30 seconds of work so you get 30-40 seconds of rest. If you need to shave off a few reps to stay in the work/rest cycle, go ahead. Minute 1 = 12 deadlifts; minute 2 = 12 back squats; minute 3 = 12 Russian twists; minute 4 = 12 push press; then repeat the cycle for the remaining time.
Tuesday
Workout Option 1 - Bodyweight:
'This way. That way'
10 Rounds For Time
Workout Instructions:
10 full rounds (as opposed to incomplete?) On the 100ft shuttle run you can do 50 feet x2 or 25 feet x 4 or 33.3333 feet x 3, but you will end up in a different place than when you started. Whatever, I'm just trying to confuse you now. Either way, you should be almost all-out sprinting. The stopping, changing directions and starting again is what makes this such a great tool.
After the run, immediately jump into the work and move quickly if you can.
Rest 1:00-1:30 in between each round.
Workout Option 2 - Sandbag:
5 x 3:00 minute AMRAP (As Many Reps as Possible)
Complete this circuit for 3:00 minutes. Rest 1:00 minute and then start the next 3:00 minute round.
Workout Instructions:
Complete 5 rounds of this 3:00 minute AMRAP with 1:00 minute rest between rounds. That's 15 minutes of work.
Wednesday
Hump day - get out and move.
Workout Option 1 - Bodyweight:
'Bloat-y Tummy'
20 Minutes - :30 ON: 30 OFF
Workout Instructions:
This one may not feel like much at first, but it should get good and spicy in the later rounds. Mix up your plank positions, add in something like reaching for something light and moving it. Ya know the simple things. Stay strong on the lunges. Chest up, hips low.
Workout Option 2 - Sandbag:
'99 Bags on the Wall'
12-minute AMRAP
Thursday
Today's theme is fallen heroes.
Workout Option 1 - Bodyweight:
'Griff"
Workout Instructions:
This Hero WOD is named for U.S. Air Force Staff Sgt. Travis L. Griffin, 28, was killed on April 3, 2008, in Iraq by an improvised explosive device strike to his vehicle and is pretty straightforward. It doesn't seem like much, but running backward will really get your legs burning. For accurate distances, this one is probably best done on a track.
Workout Option 2 - Sandbag:
'Bulger'
5 Rounds for Time
Carry a Sandbag, weighted with what you feel is appropriate, throughout the workout
Workout Instructions:
This workout is dedicated to Cpl Stephen Bolger, 30 years old, The Parachute Regiment who died as a result of an explosion that happened whilst on a deliberate operation near Musa Qaleh (Afghanistan). He was serving with the Brigade Reconnaissance Force.
Grab a bag, throw it on your back, and go to town.
Friday
Workout Option 1 - Bodyweight:
'Kratos'
4 Rounds - :40 of WORK :20 of REST
Rest 1:00
Workout Instructions:
Today is all about slow and controlled movement, except for the burpees at the end of each interval. Those you should do with some intensity.
Single-Leg Split Squats, similar to a lunge, you are putting your opposite foot behind you and up on a bench, couch, chair, or something similar. From there, you will squat straight down with your other leg. Shoot to get your thigh parallel to the floor, then stand. Think slow down, fast up!
Side pillars are on your elbow, and all you need to do is hold each side for :20 seconds. You can add some variety but dropping your hips to the floor then extending through your side-body back to the top.
A Single-Leg V-Up is the same as a V-Up except you will only raise one leg, reach for it with your opposite arm at the top.
And finally, athletic burpees. Simply put, a burpee without the push-up.
You are working hard for 40 seconds, then rest/transition for 20 seconds. Rest a full minute in between rounds.
Workout Option 2 - Sandbag:
Bruteforce app SandWOD for today
Overview
As we emphasize the physical aspect of functional fitness and training, we must also discuss the importance of the recovery process. Consider this: a 1-hour workout is only 4% of the day. What we do with the other 96% of our time is equally, if not more important. How we recover from our workouts plays a vital role in optimizing our functional fitness.
Learning Objective(s)
After successfully completing this learning plan, you will be able to:
Readings and Resources
Review the following readings and resources prior to participating in the specified assignments and discussions for this learning plan.
SciShow (2017). 9 groundbreaking discoveries about sleep. [Video File] https://youtu.be/-wa-qgApGQw
TED (2020) Why sleep matters now more than ever | Matt Walker. [Video File] https://youtu.be/GFpciGYBELo
Assignments and Activities
After reviewing the readings and resources listed above, complete the following activities for this learning plan.
Sleep Discussion
Like virtually every other animal, humans need sleep to survive. But why? What do we gain from spending nearly a third of our lives in such a defenseless state? And what's at stake if we sleep poorly? The functions of sleep have long been something of a mystery. But now scientists are peering deep into the brain to see what happens while we snooze. One study reveals that well-timed bursts of pink noise can nudge a person's brain waves, extending periods of slow-wave, or deep, sleep. And toddlers learning new words show that taking even a short nap after learning something new can help the information stick. And when it comes to sleeping poorly, it may turn out that having interrupted sleep can be just as harmful as missing sleep altogether. As scientists come to understand the powerful role that sleep -- or lack of it -- plays in everything from memory to trauma to emotion regulation, one thing is clear: This biological function is as crucial as it is complex.
For this discussion post, research and discuss what some fire departments, or one in particular that you chose, are doing to address the problems associated with lack of sleep, both on and off shift.
Respond to at least two classmate's posts that go beyond "I agree" or "I disagree" to further the discussion.
Be sure to cite all sources
Weekly Fitness Journal
Instructor Information
The purpose of this learning plan is to emphasize the importance of sleep and recovery in the overall wellness process.
Students should be completing a weekly journal that describes what they are doing for their physical fitness, as well as any recovery, and nutrition. Having them write down what they are doing creates a better awareness surrounding their bodies and wellness, both physical and mental.
In terms of rest days, passive recovery means a day of total rest without any physical activity, whereas active recovery means including low-intensity exercise that promotes blood flow to the muscles, helping them to recover better and faster.
By moving your body you’re speeding up the recovery process, but here’s the catch: You need to be active enough to increase blood flow, but gentle enough to allow your muscles to heal.
On active recovery days, you should pay attention to your breathing and make sure you choose the optimal active recovery exercises. You should finish each of these sessions feeling refreshed, energized, and ready for the next day’s training.
One beneficial way to use active recovery is to practice yoga. As such, the focus of this week will be towards bodyweight workouts and/or yoga.
Post workouts daily as prescribed below.
Weekly Workout Schedule:
Monday
Workout Option 1: Bodyweight
'BalboaJack3D'
Complete the following for time
10-9-8-7-6-5-4-3-2-1
20-18-16-14-12-10-8-6-4-2
30-27-24-21-18-15-12-9-6-3
Workout Instructions:
Format of this one goes like this... 10 Burpees, 20 Dips, 30 sit-ups, or abs of choice. The 9, 18, 27. Etc until you complete all of your reps. A lot of pushing today but your triceps will thank you for it!
For the dips, find a chair, a bench, your couch, anything that will get you into the right position.
Workout Option 2: Yoga
Yoga With Adriene offers a 30-day program to introduce everyone to the benefits of yoga. I will provide a link for the first 5 days, but I encourage you to continue after this week is complete to see how you feel and your body/mind respond to it. There is some strength building components to it, but since it's not as strenuous as the sandbag workouts, it would be a good addition to the program if you wanted to do both in a day (morning/night).
Here is the link to the first yoga session: https://youtu.be/--jhKVdZOJM
Tuesday
Workout Option 1: Bodyweight
'Something Went Wrong'
4 Rounds
1:00 at each station.
1:00 Rest
Workout Instructions:
A few things to go over on this workout. You goal is to score as many reps as you can. The easiest way is to keep a running total of all your reps every round and document during your rest period. No, there is not a score for running around.
Next, A-Squats. This is a wide stance squat, with a little hop at the end and you bring your feet together, then immediately return right back to the wide stance. Next, step-ups, if you have a bench or a box you can scale to box jumps, otherwise stepping works perfectly.
And finally, pike push-ups, remember, like handstand push-ups, but not on the wall, from a downward dog position.
Workout Option 2: Yoga
Day 2/30 for the Yoga series: https://youtu.be/UcZ3O1e0ejA
Wednesday
Workout Option 1: Bodyweight
'That's a lot of reps'
Complete the following for time
Workout Instructions:
I mean, we had to have 1 workout with ALL of the movements. They are all self-explanatory, but for the Side Pillar Hip Touch, check out this video. CLICK HERE Split the reps 30 on the left 30 on the right.
Workout Option 2: Yoga
Day 3 of Yoga with Adrienne: https://youtu.be/ejDUxMbsjOo
Thursday
Workout Option 1: Bodyweight
'I am the one who knocks!'
Tabata 1
Tabata 2
Tabata 3
Workout Instructions:
Remember a Tabata is 8 total intervals of 20 seconds on and 10 seconds rest. It equates to 4 minutes. You will alternate between movements every interval. No rest in between each Tabata, I want you moving straight through.
On Tabata 2, the shoulder taps are a plank position, and you are touching your left shoulder with your right hand and right shoulder with your left hand. Do you best to keep your belly tight and your hips and shoulders parallel to the ground.
And on Tabata 3, the dips you can use a coffee table, a chair, bench, etc.
Workout Option 2: Yoga
Day four of yoga with Adrienne: https://youtu.be/8PO95Jy8LUQ
Friday
Happy Friday Y'all.
Workout Option 1: Bodyweight
'Do the run around'
*Every minute on the minute, stop and do 3-5 burpees
Workout Instructions:
Why the range of burpees? There is some variance across fitness levels; if you can do 5 and run a mile in under 15 minutes, do it. If you need to do fewer burpees in order to finish in 15 or so minutes, then scale back the burpees however you need
Workout Option 2: Yoga
Day 5 of yoga with Adrienne: https://youtu.be/NVeNMX8WDeQ
Overview
Fire alarms. Speeding to the scene. Burning buildings, victims, and the seconds that make the difference between tragedy and triumph. It’s no wonder why firefighters have one of the most stressful jobs in the world. Stress causes an inflammatory response in the system, which can lead to chronic illnesses such as heart disease, diabetes, and autoimmune diseases, not to mention anxiety, depression, and PTSD.
Learning Objective(s)
After successfully completing this learning plan, you will be able to:
Readings and Resources
Review the following readings and resources prior to participating in the specified assignments and discussions for this learning plan.
McGonigal, K. (2013). How to make stress your friend. TED [Video File] https://youtu.be/RcGyVTAoXEU
This next video hits especially close to home for me. Lance Langer was my first training Captain when he was with the City of Fitchburg. I watched his son, Grant, grow up in the firehouse.
DHSWI (2020). Lance is resilient Wisconsin. [Video File]. https://youtu.be/SdKw1-WlQcs
TEDx Talks (2019). The three secrets of resilient people | Lucy Hone | TEDxChristchurch [Video File] https://youtu.be/NWH8N-BvhAw
Assignments and Activities
After reviewing the readings and resources listed above, complete the following activities for this learning plan.
Stress Discussion
For this discussion, watch the following video, and then respond to the question prompt below it.
TED-Ed (2015). How stress affects your brain - Madhumita Murgia [Video File]. https://youtu.be/WuyPuH9ojCE
There's been a lot of research into how chronic stress changes the brain. But do you think it could be a good thing if managed effectively? Why and in what situations?
Can you come up with ideas for how to manage stress, based on what you know about how stress affects you?
Respond to at least two classmate's posts that go beyond "I agree" or "I disagree" to further the discussion.
Be sure to cite all sources
Weekly Fitness Journal
Instructor Information
Firefighter suicide has become an epidemic, and it's only going to get worse with additional stressors of COVID-19. This topic cannot be stressed enough, and we have to be prepared to have a difficult discussion surrounding it. It is important to give these entry-level firefighters tools for success in the future and allow them to explore healthy outlets rather than bottling up what they are feeling.
Wilson, H. (2018). Learning resilience in the fire service. National Volunteer Fire Council
Workout schedule for the week is below, post each option daily and have them continue to record their work in their fitness journals.
Monday
It's a new week and we are back to the grind. Keep working towards your fitness goals - tracking your nutrition and identifying areas of change, along with consistent exercise will get you where you want to be.
Workout Option 1: Bodyweight
'The Ocho'
8 Rounds
Workout Instructions:
8 rounds it a lot, so I want you to focus on your split times. However long it takes for you to finish your first round, shoot to hit that same number every time. This is a longer workout, so do not come out of the gate in a full all-out sprint. You should be moving, but maintain consistency.
On the mountain climbers, and the Russian twists, Right + Left = 1 rep.
Workout Option 2: Sandbag
3x3
Block 1:
Block 2:
Block 3:
Workout Instructions
Today is less about intensity and more about consistent movement. Load your bag up heavier and move with purpose. Each block is repeated 3 times. Complete three rounds of each block before moving onto the next block. Rest where needed between each block.
Tuesday
Workout Option 1: Bodyweight
'Three By 60'
30-20-10
30-20-10
30-20-10
Workout Instructions:
No rest, just get through it as quick as you can!
Sumo squats, simply go wider than you normally would for an air squat. Feel free to turn your toes out lightly towards the pinky side of the foot. For the shoulder taps, while holding a plank position, tap your hand to the opposite shoulder. Right + Left = 1.
Jump squats, all I am looking for you to do is get a good jump at the top of your squat, you do not need to try and head butt the ceiling, but, ya know, get close. And for the pillar-to-plank, count them like you would a push-up, Down then back up = 1.
And finally the burpees, well, they need no explaining, but the lateral hops might. Find something to hop over laterally. As long as you are elevating up and over something with both feet off of the ground at the same time, you're good.
Workout Option 2: Sandbag
'Down the Ladder'
For time:
Progress through the movements as directed, smooth and consistent is the goal. If you are feeling good after completing the workout, rest 2-5 minutes and go back "up the ladder" starting with 10 burpees over sandbag, then 20 sandbag swings, etc. until you reach the top of the ladder.
Wednesday
Workout Option 1: Bodyweight
'Engage'
20 Minutes - Every Minute On The Minute
Workout Instructions:
Simple. You have 60 seconds to complete 5 air squats and 5 burpees. Now if you're feeling good, add a rep each round until you get to a spot where you are working for a full 40 seconds. Then, try to hang on. Dial back your reps as needed, but keep it above 5.
Workout Option 2 - Sandbag:
'Super Human'
20 minutes, As many reps as possible
Move through each movement for the prescribed number of reps before moving onto the next. Complete all the movements listed, and then start back over at the beginning. The score is the total number of reps completed in 20 minutes. Move with purpose today. Focus on moving well and efficiently, not necessarily fast.
Thursday
Workout Option 1 - Bodyweight:
'300'
3 Rounds
Workout Instructions:
No real rest built into this one. Try to go through as quickly as you can, but rest as needed during transitions if you need it. Efficiency is key, meaning, always be moving.
Workout Option 2 - Sandbag
Bruteforce app SandWOD for today
Friday
Ladder Challenge
Workout Instructions
Only one workout option today, make it a good one. Go up the rep scheme and then back down. Make sure you take care of your body and do some active recovery this weekend to prepare you for the next week.
Overview
Cardiovascular disease (CVD) is the leading cause of on-duty death among firefighters (45% of on-duty fatalities) and a major cause of morbidity. CVD in the fire service also has adverse public safety implications as well as significant cost impacts on government agencies. Over the last decade, our understanding of CVD among firefighters has significantly improved and provides insight into potential preventive strategies. The physiology of cardiovascular arousal and other changes that occur in association with acute firefighting activities have been well-characterized. However, despite the strenuous nature of emergency duty, firefighters' prevalence of low fitness, obesity, and other CVD risk factors are high. Unique statistical approaches have documented that on-duty CVD events do not occur at random in the fire service. They are more frequent at certain times of day, certain periods of the year, and are overwhelmingly more frequent during strenuous duties compared with nonemergency situations. Moreover, as expected on-duty CVD events occur almost exclusively among susceptible firefighters with underlying CVD. These findings suggest that preventive measures with proven benefits be applied aggressively to firefighters. Furthermore, all fire departments should have entry-level medical evaluations, institute periodic medical and fitness evaluations, and require rigorous return to work evaluations after any significant illness. Finally, on the basis of the overwhelming evidence supporting markedly higher relative risks of on-duty death and disability among firefighters with established coronary heart disease, most firefighters with clinically significant coronary heart disease should be restricted from participating in strenuous emergency duties (Soteriades, E., Smith, D., Tsismenakis, A., Bauer, D. & Kales, S., 2011).
Learning Objective(s)
After successfully completing this learning plan, you will be able to:
Readings and Resources
Review the following readings and resources prior to participating in the specified assignments and discussions for this learning plan.
Assignments and Activities
After reviewing the readings and resources listed above, complete the following activities for this learning plan.
What Happens During a Heart Attack? Discussion
Approximately seven million people around the world die from heart attacks every year. And cardiovascular disease, which causes heart attacks and other problems like strokes is the world’s leading killer. So what causes a heart attack? Krishna Sudhir examines the leading causes and treatments of this deadly disease.
TED-Ed (2017). What happens during a heart attack? - Krishna Sudhir [Video File] https://youtu.be/3_PYnWVoUzM
Heart attacks are often preventable; still, the United States Fire Administration names heart attacks as the leading cause of death for active-duty firefighters. In the last decade, about half of on-duty firefighter deaths were caused by a heart attack. Despite these significant statistics, first responders know little about their cardiovascular risks. So why is this occupation so prone to sudden cardiac death – and what can be done to prevent it? Can we change our lifestyles sufficiently to reduce the risk of having one to a minimum?
Final Reflection/Course Synthesis
This final reflection is in place of a final exam for the course. As such it should be a measure and evidence of what you learned as a result of the course. Keep this in mind as you respond to the guidelines below so that your final product is a true reflection of your learning.
We have covered a lot of material throughout this class while exploring firefighter health and fitness. Our course competencies were as follows:
Write about what you learned, in particular, connecting your analysis of your learning to these objectives. I want to read not merely a factual synthesis and description, but more importantly about your opinions, and how they evolved through the course (either changing or becoming stronger). When/if what we talked about and what you were assigned wasn't new to you, then write to me about how you made good use of your time in this class, how you pushed yourself to go beyond the requirements. Talk too about how you took responsibility for learning and for challenging yourself throughout this course.
Your grade will reflect how well you have synthesized the different aspects of the course (class activities, assigned readings, readings beyond what was assigned, and anything else that has helped you understand what you are learning in this class) with your understanding of firefighting strategy, tactics, and incident management and how you have connected these to the course competencies.
Your analysis may take the form of a written paper (minimum of 3, double-spaced, Times New Roman font pages), an audio/video recording, or a narrated presentation of photographs, illustrations, and/or other graphics to depict your learning.
For more information on heart attacks, visit the American Heart Association, and take a look at some of their references. There are several ways to manage your lifestyle to reduce the risk of cardiovascular disease. Start now! This article has some great ideas on how to get moving, and eating healthier: Guidelines on Lifestyle Management to Reduce Cardiovascular Risk.
How are heart attacks treated? Want some information? Get some advice from the National Institutes of Health. Finally, here’s some Heart attack facts from WebMD. Get smart and learn now what you can do to ensure you have a long and healthy life.
Interested in some specifics about the heart? Learn more by taking a look at this TED-Ed lesson: How the heart actually pumps blood by Edmond Hui
This week wraps up the course. Students will have to submit their fitness journals as well as their final reflections.
Workouts are listed below, make sure that they finish out strong.
Monday
The workout option for today is the "deck of death" and you can make it what you want. Grab a deck of cards, assign a movement to each suite and go to town - see if you can make it through the whole deck. Add the sandbag into certain movements, incorporate bodyweight movements, make it your own.
Tuesday
Remember to warm-up appropriately before working out. Here is another generalized option to get yourself ready.
Workout Option 1 - Bodyweight:
12 Minutes - As Many Reps as Possible
Workout Instructions:
This is a "shorter" workout with small rep counts, try to move quickly and do not waste any time when transitioning from movement to movement. Find a solid pace you can maintain for the entire 12 minutes. Go fast!
Workout Option 2 - Sandbag:
"Growing Apart"
15 minutes, As Many Reps as Possible
Workout Instructions:
Make your way through the movements at a steady pace then repeat the rep scheme until the time is up.
Wednesday
Workout Option 1 - Bodyweight:
'Oh my WOD'
Rep Scheme: 21-15-9
Workout Instructions:
This one is fast and furious. The rep scheme follows the classic 21-15-9 model. Do 21 reps of each movement listed, then 15, then 9. This one is meant to gas you and it will go quick.
Workout Option 2 - Sandbag:
'NEB'
Complete 10 rounds for time
Workout Instructions:
Straight forward today, follow the rep scheme and pace yourself.
Thursday
Workout Option 1 - Bodyweight:
'Struggle Street'
Complete the following for time.
Workout Instructions:
Ok, don't be mad, this is actually a REALLY good workout. Yes, its ALOT of burpees, but have you ever met someone who said, "I regret looking jacked from all those burpees!"
Workout Option 2 - Sandbag:
'Friendsgiving'
Complete 2 rounds for time.
Workout Instructions:
Pretty straight forward again today. Find a comfortable way to carry the sandbag during the burden carry and get moving.
Friday
No structured workout today. Just get outside and enjoy the weather, fresh air, and soak up the Vitamin D.
Go for a walk, a jog, a run, play basketball, ride your bike, whatever. Go outside and move for at least an hour.
Getting out in nature can have wonderful benefits for your mental and physical well-being.
DHSWI (2020). Lance is resilient Wisconsin. [Video File]. https://youtu.be/SdKw1-WlQcs
Los Angeles County Fire Department (2014). CPAT orientation. [Video File] https://youtu.be/fn0sIlONpdg
McGonigal, K. (2013). How to make stress your friend. TED [Video File] https://youtu.be/RcGyVTAoXEU
SciShow (2017). 9 groundbreaking discoveries about sleep. [Video File] https://youtu.be/-wa-qgApGQw
TED (2020) Why sleep matters now more than ever | Matt Walker. [Video File] https://youtu.be/GFpciGYBELo
TED-Ed (2016). How the food you eat affects your brain - Mia Nacamulli [Video File] https://youtu.be/xyQY8a-ng6g
TED-Ed (2015). How stress affects your brain - Madhumita Murgia [Video File]. https://youtu.be/WuyPuH9ojCE
TED-Ed (2017). What happens during a heart attack? - Krishna Sudhir [Video File] https://youtu.be/3_PYnWVoUzM
TEDx Talks (2019). The three secrets of resilient people | Lucy Hone | TEDxChristchurch [Video File] https://youtu.be/NWH8N-BvhAw
Thomas Frank (2014). 5 active reading strategies for textbook assignments. College Info Geek. [Video File]. https://www.youtube.com/watch?v=JL0pqJeE4_w
