FireFit: Wildland Fire Fitness Assessment Battery

"Work capacity is the employee's ability to accomplish production goals without undue fatigue, and without becoming a hazard to oneself or coworkers. It is a complex composite of aerobic and muscular fitness, natural abilities, intelligence, skill, experience, acclimatization, nutrition, and...motivation. For prolonged arduous work, fitness is the most important determinant of work capacity." ~ Brian Sharkey, Fitness and Work Capacity, 1997, p. 1

As part of our look at being "fit" for command, we share with you a brief look into the Wildland Fire Fitness Assessment Battery (WFAB). Bequi Livingston, USFS - Region 3, Regional Fire Operations Health and Safety Specialist, and Dr. Katie Sell, CSCS, Hofstra University, address fitness assessments and associated safety precautions related to the assessments related to the assessments.



Check out the video highlights below. Watch the video for more information about the assessments and safety precautions when conducting the assessments.

Benefits of Conducting Physical Fitness Assessments

• Increases the likelihood of a fitness program being able to achieve the desired fitness improvements or maintenance of current fitness.
• Provide valuable information on current fitness status and identify weaknesses in overall fitness.
• Serve as baseline scores or can be used to monitor progress through an exercise program.

Safety Precautions

• See a physician to obtain agency and medical clearance, and adhere to agency guidelines.
• Obtain the correct attire and footwear appropriate for exercise.
• Warm-up and cool-down appropriately prior to, and following, any assessment or exercise.
• Get educated on the appropriate tests or exercises for you!
• Ensure that participants are briefed completely on the WFAB process and prepared.
• Encourage hydration before, during, and after the workout.
• If a participant feels ill or injured during the testing, have them stop the test until evaluated.

The Assessments

• Body Composition
• Flexibility
• Musculoskeletal Power
• Muscular Endurance
• Muscular Strength
• Aerobic Fitness
• Core Fitness

For more information about the assessments, consult the FireFit website.

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Thanks to the Wildland Fire Lessons Learned Center, Bequi Livingston, Dr. Katie Sell, Kristen Manganini, Josh Sandman, FireFit Task Group, US Forest Service/NIFC, and the Sacramento Hotshot Crew for this contribution.

Ben Jacobs on Skill Sets and Mentoring

In part 2 of Brian Lawatch's interview with Ben Jacobs, Fuels Management Specialist for Sequoia and Kings Canyon National Park, about the importance of gaining both operational and administrative skills as well as mentoring.

Video Highlights:

•  As times continue changing, what skill sets do you believe will become most necessary for future resource stewards?
• Become specialized in what you do but ensure that you have well-rounded set of field  skills that they can share with others coming up in the ranks.
• Fire managers must understand resource management and issues.
• Develop your writing skills.
•  How important do you feel a mentor's role is in career development? And did you have a mentor or someone who inspired you?
• The relationship between the mentor and the mentee must be positive and rewarding for both individuals. If it doesn't work with one mentor/mentee, seek another out.
•  Learn by watching.
• Be open to learning.
• What is a great risk that you've taken in the past that paid off in the end?
•  Step outside your comfort zone. 
• Take a detail.
• What is a setback you've experienced that seemed like a failure but turned into an advantage at some point later on?
• At some point, you just have to let go of the negativity.
• What regrets do you have and how have you learned from them?
• Letting the work/life balance get skewed by prioritizing work over private life.
• How have you balanced work with the rest of your life?
• Make the time.
• Take your weekends when you can.
• Take your leave. 
• How has the experience of working with the National Park Service added to your life?
• Mission aligns with personal values.
• What makes this more than a job for you?
• Be passionate about what you do.
• Like what you do.

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Thanks to the Wildland Fire Lessons Learned Center for this contribution.

Hotshots and Hurricanes

In the wake of Hurricane Sandy, the Jackson Hotshots - the closest and only BLM Hotshot crew east of the Mississippi River - were quickly deployed to New Jersey to assist. In fact, Sandy is not their first experience with hurricane clean-up. They also assisted with Hurricanes Katrina and Rita. Because of how late in hurricane season Sandy hit, the Jackson Hotshots partnered with local Forest Service, Fish and Wildlife, and Bureau of Indian Affairs to round out the crew…   Dodging downed power lines, Jackson Hotshots clear trees so that energy crews can access damaged areas and restore power to local citizens. Primarily, the Jackson Hotshot crew has been clearing trees so that energy crews can access damaged areas and restore power to local citizens. According to the crew, most of the residents have been without power for two weeks and many have not even been able to return home due to the danger of downed power lines. The downed power lines are making the job of clearing roads very dangerous and time consuming. Slowly, but surely, the crew is making headway. Hotshot Superintendent, Lamar Liddell, and crew survey damage to a local residence in Roselle Park, New Jersey. Jackson Hotshots assist with debris removal in the wake of Hurricane Sandy.

So far, the crew has divided their time between the towns of Roselle Park and Union. When asked about this assignment, Lamar Liddell, Crew Superintendent said, "It is very fulfilling to be able to help the local communities here in New Jersey. Having lived through a similar situation when Katrina devastated Mississippi, I know that our help is sorely needed and appreciated. We are here to try and help these folks get their lives back to normal as quickly as possible."
The Jackson Hotshots expect to be on assignment for a couple more weeks.

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Reprint of "Hotshots and Hurricanes" as ran on November 15, 2012, via the The BLM Daily intranet blog.

"Ask for the Opportunities" - Jun Kinoshita

In this video, Brian Lawatch interviews Jun Kinoshita, Fire Archaeologist for Yosemite National Park, about his experiences, wildland fire mentoring and career development.



Video Highlights:

• What factors have contributed to your success in this career field?
• Communications skills
• Sharing knowledge with others
• Positive attitude
• What advice do you have for employees taking on a new position or increased responsibilities?
• Give yourself the ability to take a step back, relax, and ask questions of the folk(s) who have been in the position or worked with the person in the position.
• Give yourself the luxury of not expecting yourself of being proficient the moment you step into the job.
• Give yourself time to learn the position.
• Do you have a mentor or someone who inspired you, and how did they help you?
• Learned from mentors
• Received support when branching out
• Why would you recommend a career in wildland fire to someone?
• Fun and exciting.
• Challenging--both physically and mentally
• Outdoor work environment.
• Great people.
• Very rewarding.
• What is a great risk that you have taken in the past, and how did that risk pay off in the end?
• Asking to take a detail as a smokejumper where he developed new relationships and created a network outside his immediate working environment.
• What resources would you recommend to employees pursuing a wildland firefighting career?
• Fire and Aviation Mentoring network
• People in wildland fire

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Thanks to the Wildland Fire Lessons Learned Center for this contribution.

Are you FireFit?

"The wildland fire service approach to taking care of people encompasses mind, body, and spirit." ~ Leading in the Wildland Fire Service

Fitness for Command
(Leading in the Wildland Fire Service,  pp. 61-62)

Our position as leaders requires us to take people into unpredictable situations where mediocre leaders can be quickly overwhelmed in a crisis and make dangerous errors in judgment.

We accept the responsibility to demonstrate fitness for command as leaders in the wildland fire service. Fire leaders prepare for command by learning the applicable technical and leadership skills, by gaining the requisite expereince, and by developing the physical, mental, and emotional capabilities through training, certification, and evaluation of behavior.

 What is FireFit?
 The Firefit program "is a comprehensive, easy-to-follow, non-mandatory fitness program specifically designed for wildland firefighters.

Who Developed FireFit?
The FireFit program was developed by Michelle Ryerson, Bequi Livingston, and the FireFit Task Group to promote optimal fitness and decrease the number of injuries each fire season.


You and FireFit
In the weeks ahead, we'll take a look into the FireFit program. Check out the following video:



Video Highlights (See the video for specifics)

• How to be FireFit
• Being FireFit starts with proper nutrition and a regular exercise routine.
• Before you begin any fitness program, it is important to remember four things:
• See a physician to obtain agency medical clearance and adhere to agency guidelines.
• Establish goals and make the commitment.
• Get educated.
• Have appropriate attire and footwear.
• FireFit Basis
• Dynamic Warm-Up
• Arm circles
• Torso twists
• Knee li
• fts
• Kangaroo hops
• Skipping
• Cardiovascular Endurance
• Biking
• Running
• Pack hiking
• Jump rope
• Core Stability
• Front plank
• Oblique crunches
• Classic crunches
• Abdominal Bracing
• Yoga 
•  Bird-dog
• Superman
• Muscles Strength and Endurance
• Pull-ups
• Push-ups
• Lunges
• Tricep dips
• Shrugs
• Seated row
• Dumbell front squat
• Hamstring curls
• Flexibility
• Downward facing dog
• Cobra
• Arm stretching
• Leg stretching
• Modular Training Exercises
• Pre-season Training
• Be sure to allow your body plenty of rest and recovery time while building your strength and endurance.
• Begin with 8 weeks of moderate cardiovascular exercise and moderate strength training. Gradually increase the intensity of your workout each week.
• Fire-Season Fitness
• Focus on maintaining your fitness levels during this time.
• Exercise five days a week.
• Resting is important for your body to recover and will prevent fatigue.
• Post-Season Training
• After fire season has ended, focus on letting your body recover from fire season and rehab from any injuries.
• Participate in a variety of fun physical activities to keep your fitness level up and your stress level down.
• Fun activities such as skiing and snowboarding are great high-intensity workouts that not only maintain muscle and core strength but also build mental fitness and teamwork.
• Exercise Tips:
• Breathe through your exercises
• Include abdominal bracing with exercises to engage muscles and support the lower back.
• Ensure for muscle balance by incorporating all core muscles equally.Always  make time for rest and relaxation.
• Always stay hydrated.
• Maintain a balanced diet year-round.

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Thanks to the Wildland Fire Lessons Learned Center and the FireFit Task Group under Risk Management Committee (formerly the Safety and Health Working Team) for this contribution. 

Honoring and Remembering Our Veterans

"To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations…" ~ November 11, 1919 proclamation by President Woodrow Wilson

The Wildland Fire Leadership Development Program thanks our veterans for their service and sacrifice.

See the Veteran's Administration's website for complete information on the history of Veteran's Day.

"An Outlaw and a Hero" - Ben Jacobs

In this video, Brian Lawatch interviews Ben Jacobs, Fuels Management Specialist for Sequoia and Kings Canyon National Park, about wildland fire mentoring and career development.



Video Highlights:

• What resources would you recommend to someone pursuing a wildland fire career?
• People you work with: those that supervise you, your colleagues, and your subordinates.
• Wildland Fire Leadership Development Program website
• Wildland Fire Lessons Learned Center website
• Education
• What advice do you have for employees taking on a new position or increased responsibilities?
• Slow down. "Get good at what you do before you move up."
• Learn from the people that were there before.
• Gather data and get to know the organization before you make changes.
• What is the best career advice that you have received?
• "You don't need to respect the person, but you do need to respect the position."
• Why would you recommend a career in wildland fire to someone?
• You must love the outdoors.
• It is a rewarding career.
• Outlet for those with a lot of energy and want to make a difference.

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Thanks to the Wildland Fire Lessons Learned Center for this contribution.

Is Your Vision a View or Purpose?

In this YouTube video, Jesse Lyn Stoner shares her thoughts on the power of vision and how vision is more than a "powerful picture." Leaders present clear purpose that is commonly embraced by their subordinates.



Wildland fire leaders must have a clear vision that is expressed through "leader's intent." Check out what Leading in the Wildland Fire has to say about the topic:

Leader’s Intent
Incidents inevitably create conditions in which it is impossible to project centralized command and control over all actions and events. In fast-moving, dynamic situations, top-level decision makers cannot always incorporate new information into a formal planning process and redirect people to action within a reasonable timeframe.

We provide leader’s intent so people closest to the scene of action can adapt plans and exercise initiative to accomplish the objective when unanticipated opportunities arise or when the original plan no longer suffices.

Leader’s intent is a crucial element of effective operations because it reduces internal friction and empowers subordinates—even when chaotic conditions prevent the chain of command from communicating effectively.

Leader’s intent is a clear, concise statement about what our people must do to succeed in their assignments. It delineates three essential components:

• Task—what is the objective or goal of the assignment.
• Purpose—why the assignment needs to be done.
• End state—how the situation should look when the assignment is successfully completed.

At the incident level, the end state places the values at risk within the context of the standing incident priorities: (1) life, (2) property, (3) natural resources, and (4) management goals and concerns for the area affected.

Within the framework of the defined end state, leaders can develop plans that include incident objectives, priorities, strategies, trigger points, and contingency plans.

Fall 2012 - "Two More Chains"

The Wildland Fire Lessons Learned Center (LLC) released their fall edition of "Two More Chains."

Features for the theme Wheels, Wings and Rotors include:

• Getting There and Getting Back: It's Our Most Dangerous Activity - How Come?
• Paul Keller reflects upon recent accidents that took the lives of firefighters.
•  Truths: Own Your Strategy
• Travis Dotson looks at shared responsibilities when mishaps occur.
• Rapid Lesson Sharing (RLS)
• Showcases the LLC's newest method firefighters can use to share with the wildland fire community lessons they have learned.
• Shop Talk: Rock in the Duals
• Brian Hicks presents a tutorial/video on the proper procedure to remove a rock in the duals.
• One of Our Own: A Firsthand Account on the Dangers of Driving
• Travis Dotson takes readers behind the scenes of the Engine 713 accident.
• Your Feedback: How We Think 
• Larry Sutton responds to the summer issue regarding the statement "forced to implement entrapment avoidance procedures."

Lincoln & "Team of Rivals"

If you are an avid supporter of our Professional Reading Program, you very well may have taken, or are taking, part in the latest leadership challenge to read Doris Kearns Goodwin's book "Team of Rivals." Goodwin shares her many years of research of one of America's greatest presidents, Abraham Lincoln.

As part of a Leadership in Cinema challenge, participants are encouraged to watch Steven Spielberg's adaptation of the book "Lincoln" which premiers in mid-November. Check out the movie's trailer:

 

Complete information regarding the "Team of Rivals" leadership challenge can be found in the Professional Reading Program Library on the Wildland Fire Leadership Development Program website. A "Team of Rivals" discussion group has been set up on in MyFireCommunity to link readers from across the nation and to support local groups.

Additional Leadership Challenge
If you have read the book, the Sparks for PRP Change need your help in developing discussion questions for Chapters 20 - 26 "Team of Rivals." Contact Pam McDonald if you can help.