Fatigue, Decision Making, and the Fire Line

1. Fatigue, Decision Making, and the Fire Line The ability to make decisions is critical when fighting wildland fires. Some level of stress and perhaps fatigue can bring about clarity and concentration. Too much fatigue and stress however � will disrupt decision making capabilities. People perceive and process information differently. How does fatigue influence how we interpret and process information? Fatigue has been identified as a contributing factor in a number of fires that resulted in deaths (e.g Storm King and 30 Mile). People seem to understand that stress and fatigue have an impact on our ability to perform physically and mentally � but they are not sure what to do about it. I was asked to come in and try to make some sense with it and suggest possible solutions. There isn�t much research out there specifically-related to firefighters � but there is some research in other stressful professions (med school students, air traffic controllers). An interesting connection with sport however. The ability to physically perform well even though you are in a mentally challenging situation. Explain my background with wild land fire training, sports psychology, and exercise science � including training theory & application, and functional anatomy. Ask group how they got to their current positions. What kind of experience and experiences did they have to have? What level of training did they receive? Have they had any training on decision making and decision making and fatigue? Write it up on a board for later and compare to the �preparedness pyramid.� Have group define arousal, stress, and anxiety.Fatigue has been identified as a contributing factor in a number of fires that resulted in deaths (e.g Storm King and 30 Mile). People seem to understand that stress and fatigue have an impact on our ability to perform physically and mentally � but they are not sure what to do about it. I was asked to come in and try to make some sense with it and suggest possible solutions. There isn�t much research out there specifically-related to firefighters � but there is some research in other stressful professions (med school students, air traffic controllers). An interesting connection with sport however. The ability to physically perform well even though you are in a mentally challenging situation. Explain my background with wild land fire training, sports psychology, and exercise science � including training theory & application, and functional anatomy. Ask group how they got to their current positions. What kind of experience and experiences did they have to have? What level of training did they receive? Have they had any training on decision making and decision making and fatigue? Write it up on a board for later and compare to the �preparedness pyramid.� Have group define arousal, stress, and anxiety.

2. Key Terms Arousal: level of physiological and psychological activity at any given moment; occurs on a continuum Stress: physiological and psychological response to a challenge that requires some form of adjustment Anxiety: negative end of arousal; characterized by worry, nervousness, and apprehension

3. Key Terms State Anxiety: describes the level of anxiety at any given moment; moment-to-moment anxiety; ever-changing mood Cognitive State Anxiety: the negative thoughts and worries one has in an anxious moment Somatic State Anxiety: how the physiology responds in anxious moments � real or perceived Trait Anxiety: one�s predisposition to perceive challenges; acquired behavioral tendency Decision Making: the process of considering and selecting alternatives Fatigue: decreased capacity to complete work; physical or mental weariness Many things go into decision making (info gathering, reasoning, concentration, field of focus, past experiences). Fatigue interferes with the normal decision making process. Many things go into decision making (info gathering, reasoning, concentration, field of focus, past experiences). Fatigue interferes with the normal decision making process.

4. Understanding Stress Lazarus�s Cognitive Theory of Stress Suggests that it is one�s perception of a stressor that causes stress � not the stressor itself What Causes Negative Stress? A perceived imbalance between the challenge (physical or psychological) placed on an individual and their ability to overcome the challenge. There are many models used to explain how stress (mental and physical) can impact physical performance and behavior. We will talk about a couple of them. It is important to: First) understand the connection between the mind and body; know what drives what Second) make attempts to prepare yourself mentally for the challenges of your job. Preparation can and should take many forms (e.g. experience, training �including simulation, mental focus and concentration techniques, fitness, nutritional strategies). Remember: Behavior is the physical bridge between inner experience and the outer world. There are many models used to explain how stress (mental and physical) can impact physical performance and behavior. We will talk about a couple of them. It is important to: First) understand the connection between the mind and body; know what drives what Second) make attempts to prepare yourself mentally for the challenges of your job. Preparation can and should take many forms (e.g. experience, training �including simulation, mental focus and concentration techniques, fitness, nutritional strategies). Remember: Behavior is the physical bridge between inner experience and the outer world.

5. Lazarus�s Cognitive Theory of Stress Primary Appraisal Person determines if event or stimulus is negative, positive, or neutral. Secondary Appraisal Person evaluates their level of control, coping resources available, and considers options. Stress Response How the person reacts physiologically, emotionally, and behaviorally. Go over 3 phases of this theory. In Stress Response phase � talk about General Adaptation Syndrome. Use overheads if class does not know much about this theory. Using graphics from above � explain the MIND CONTROLS THE BODY idea , the power of the mind, �you are what you think about�, etc. Some of our interpretations are habitual. Use the Self Esteem Failure and Success Cycle over head. Do the �test anxiety�example. Have the class walk through another example with their table. Go over 3 phases of this theory. In Stress Response phase � talk about General Adaptation Syndrome. Use overheads if class does not know much about this theory. Using graphics from above � explain the MIND CONTROLS THE BODY idea , the power of the mind, �you are what you think about�, etc. Some of our interpretations are habitual. Use the Self Esteem Failure and Success Cycle over head. Do the �test anxiety�example. Have the class walk through another example with their table.

6. How People Will React Is Not A Given �Men are disturbed not by things but by the views which they take of them� Epictetus 55-135 A.D. It is not cut & dry how people will respond in the fire setting. Experience will impact appraisal � but how? How people will respond is difficult to understand. Emergency workers often do not want to participate in research. Fear is not always reliable � we never really know where �the edge� is. It is very difficult � perhaps impossible - to determine how a person is going to reaction in critical times. Our experiences are different, our processing abilities are different, our views/mindsets are different, and maybe even our goals are different. It is also hard to study � and thus understand � how people will react in emergency settings and how things like experience actually affect. Reasons for this are: 1) there maybe a stereotype person who becomes a firefighter and thus the recruiting attempts and hiring practices are looking for this type of person. Perhaps more vulnerable. So how does this group compare to the general population? 2) emergency workers appear to be unaffected by traumatic experiences. Maybe, maybe not. Personal preservation? Experience? Perhaps more vulnerable. 3) Following traumatic experiences, many emergency workers do not want to participate in research � so how can we learn from their experience? Fear IS NOT ALWAYS reliable � Jon Turk. There are times when you are scared/nervous with good reason, other times you are scared but shouldn�t be, and times when you aren�t scared but you should be. Why is this? Because it is difficult to determine exactly where �the edge�is. You are blind to where the edge is � once you are over the edge � you could be dead�and then it is too late. Preparation is very important � planning to determine how much �bad luck�you can withstand. In wild land fire, people are sometimes relying on others to tell them how close they are to the edge. Inexperienced, undertrained personnel may not even realize how close to the edge they are � and thus they are at great risk. But experienced people can be close to the edge and not know it.It is very difficult � perhaps impossible - to determine how a person is going to reaction in critical times. Our experiences are different, our processing abilities are different, our views/mindsets are different, and maybe even our goals are different. It is also hard to study � and thus understand � how people will react in emergency settings and how things like experience actually affect. Reasons for this are: 1) there maybe a stereotype person who becomes a firefighter and thus the recruiting attempts and hiring practices are looking for this type of person. Perhaps more vulnerable. So how does this group compare to the general population? 2) emergency workers appear to be unaffected by traumatic experiences. Maybe, maybe not. Personal preservation? Experience? Perhaps more vulnerable. 3) Following traumatic experiences, many emergency workers do not want to participate in research � so how can we learn from their experience? Fear IS NOT ALWAYS reliable � Jon Turk. There are times when you are scared/nervous with good reason, other times you are scared but shouldn�t be, and times when you aren�t scared but you should be. Why is this? Because it is difficult to determine exactly where �the edge�is. You are blind to where the edge is � once you are over the edge � you could be dead�and then it is too late. Preparation is very important � planning to determine how much �bad luck�you can withstand. In wild land fire, people are sometimes relying on others to tell them how close they are to the edge. Inexperienced, undertrained personnel may not even realize how close to the edge they are � and thus they are at great risk. But experienced people can be close to the edge and not know it.

7. Positive Appraisals Even In Extreme Circumstances??? A new sense of meaning or feeling good about one�s contribution in a disaster response (Anderson, et al., 1991). Exhilaration, sense of occupational achievement, enhanced appreciation of life, and a sense of control (Moran and Colless, 1995).

8. Arousal, Anxiety, and Performance How does arousal (physically or psychologically) and anxiety affect performance (positively or negatively)? A number of theories have been developed to help explain the connection. Drive Theory Linear relationship between arousal and performance Inverted-U Hypothesis Maximum performance is at a midpoint of arousal Catastrophe Model There is a threshold between anxiety and performance Reversal Theory Depends on a person�s interpretation of their arousal. Drive Theory: (Spence 1966) saw a direct and linear relationship between arousal and performance. As arousal (state anxiety) rose so did performance. But it doesn�t identify a cap and it does not explain why elite people choke. Inverted- U Hypothesis: low arousal levels bring about sub par performance. As arousal rises, so does performance to an optimal point. Then as arousal goes higher � performance drops. So a person can be under or over aroused. Problem is, optimal performance does not always occur at the midpoint. Catastrophe Model: explains a relationship between arousal and cognitive anxiety. As physiological arousal increases � so does performance (like the Inverted-U) as long as person is not worried (cognitive anxiety). If cognitive anxiety increases � at some point it reaches a threshold and then you crash. So it is possible for a person to have a great deal of physiological arousal (somatic anxiety) � but as long as they main their worry level � performance will improve. Reversal Theory: how arousal affects someone depends on how the person�s interpretation of their arousal. They must interpret the arousal as a positive thing, a pleasant or exciting situation. But interpretations can change moment by moment. These theories (or parts of the theories) help us understand how stimulus and arousal affect our performance (physical and mental) and our concentration level. Do the Flash Card activity.Drive Theory: (Spence 1966) saw a direct and linear relationship between arousal and performance. As arousal (state anxiety) rose so did performance. But it doesn�t identify a cap and it does not explain why elite people choke. Inverted- U Hypothesis: low arousal levels bring about sub par performance. As arousal rises, so does performance to an optimal point. Then as arousal goes higher � performance drops. So a person can be under or over aroused. Problem is, optimal performance does not always occur at the midpoint. Catastrophe Model: explains a relationship between arousal and cognitive anxiety. As physiological arousal increases � so does performance (like the Inverted-U) as long as person is not worried (cognitive anxiety). If cognitive anxiety increases � at some point it reaches a threshold and then you crash. So it is possible for a person to have a great deal of physiological arousal (somatic anxiety) � but as long as they main their worry level � performance will improve. Reversal Theory: how arousal affects someone depends on how the person�s interpretation of their arousal. They must interpret the arousal as a positive thing, a pleasant or exciting situation. But interpretations can change moment by moment. These theories (or parts of the theories) help us understand how stimulus and arousal affect our performance (physical and mental) and our concentration level. Do the Flash Card activity.

9. Achieving a Balance Between Demand and Abilities Perhaps the best model to strive for is the Flow Model. Achieving �flow� has to do with one�s level of preparedness. The key to effective performance (including our ability to make good decisions) is to find a balance between the challenge or demand(s) and our level of preparedness (the various skills necessary to overcome the demand). Flow is a model used to describe optimal performances. Athletes often call it the Zone, they were hot, in the groove, etc. If the challenge is too high for the given skill level = anxiety results = bad decisions are more likely. Skill level too high for the challenge = boredom and apathy can result = leading to bad decisions. The key to effective performance (including our ability to make good decisions) is to find a balance between the challenge or demand(s) and our level of preparedness (the various skills necessary to overcome the demand). Flow is a model used to describe optimal performances. Athletes often call it the Zone, they were hot, in the groove, etc. If the challenge is too high for the given skill level = anxiety results = bad decisions are more likely. Skill level too high for the challenge = boredom and apathy can result = leading to bad decisions.

10. Causes of Fatigue Energy System Depletion Phosphocreatine Glycogen Blood Glucose Accumulation of Metabolic By-Products The role of lactic acid Failure of contractile fiber recruitment Central Nervous System Involvement Neuromuscular Fatigue Fatigue of the CNS (�central fatigue�) Environmental Temperature Increased energy demands Nutritional Influence Type of calorie Timing of intake It is important for you to understand these causes for your sake � not to also understand what is going on with your crews. Excessive activity and long shifts can bring about fatigue. Talk about the 3 energy systems (ATP-PC, glycolysis, and oxidative) Rate of fatigue and uses. View ALL this info in relation to your job � and others on the fire line. Accumulation of Metabolic By-Products: lactic acid is a by-product of muscular activity � brief, intense activity, not slow sustained efforts. It changes the acidity level of the muscle. Lactic acid is converted to lactate which causes the accumulation of hydrogen ions. Hydrogen displaces calcium which interferes with the cross bridge cycle. This decreases the production of energy (ATP cannot be split) and reduces muscle fiber (motor unit) recruitment. Use Sliding Filament overhead and diagram a motor unit. CNS fatigue: the precise mechanisms of CNS fatigue is not completely understood. But there is some involvement which is exampled by situations where someone appears to be at complete fatigue and then someone yells at them or words of encouragement and they find more energy. Serotonin (neurotransmitter � has been used to treat insomnia) and tryptophan (amino acid, precursor to Serotonin) appear to play a role in central fatigue. Levels of both are higher at states of fatigue or after prolonged activity. Environmental Temperature: increased body temp � increases heart rate � which increase oxygen uptake � this increased respiration demands more energy � which requires the muscles to use more glycogen. Nutritional Influence: the type of calories one eats influences the rate of fatigue. USE TWO CHO Diet OVERHEADS. (On overhead, Low CHO Diet means 40% - high means (70%). We will look at this more when we get to the prevention of fatigue.It is important for you to understand these causes for your sake � not to also understand what is going on with your crews. Excessive activity and long shifts can bring about fatigue. Talk about the 3 energy systems (ATP-PC, glycolysis, and oxidative) Rate of fatigue and uses. View ALL this info in relation to your job � and others on the fire line. Accumulation of Metabolic By-Products: lactic acid is a by-product of muscular activity � brief, intense activity, not slow sustained efforts. It changes the acidity level of the muscle. Lactic acid is converted to lactate which causes the accumulation of hydrogen ions. Hydrogen displaces calcium which interferes with the cross bridge cycle. This decreases the production of energy (ATP cannot be split) and reduces muscle fiber (motor unit) recruitment. Use Sliding Filament overhead and diagram a motor unit. CNS fatigue: the precise mechanisms of CNS fatigue is not completely understood. But there is some involvement which is exampled by situations where someone appears to be at complete fatigue and then someone yells at them or words of encouragement and they find more energy. Serotonin (neurotransmitter � has been used to treat insomnia) and tryptophan (amino acid, precursor to Serotonin) appear to play a role in central fatigue. Levels of both are higher at states of fatigue or after prolonged activity. Environmental Temperature: increased body temp � increases heart rate � which increase oxygen uptake � this increased respiration demands more energy � which requires the muscles to use more glycogen. Nutritional Influence: the type of calories one eats influences the rate of fatigue. USE TWO CHO Diet OVERHEADS. (On overhead, Low CHO Diet means 40% - high means (70%). We will look at this more when we get to the prevention of fatigue.

11. Effects of Progressive Dehydration 1% body weight loss = thirst 2% body weight loss = increased thirst, loss of appetite, discomfort 3% body weight loss = impatience, decreased blood volume 4% body weight loss = nausea, slowing of physical work 5% body weight loss = difficulty concentrating, apathy, tingling 6% increased body temp, pulse, and respiration rate 7% body weight loss = stumbling headache 8% body weight loss = dizziness, labored breathing 9% body weight loss = weakness, mental confusion 10% body weight loss = muscle spasms, indistinct speech 11% body weight loss = kidney failure, poor circulation due to decreased blood volume 1% dehydration (body weight loss) = 1.7 pounds of fluid for a person who weighs 170 pounds. How much weight do you lose during a day on the fire line? Where does that put you on this chart of the effects of dehydration?1% dehydration (body weight loss) = 1.7 pounds of fluid for a person who weighs 170 pounds. How much weight do you lose during a day on the fire line? Where does that put you on this chart of the effects of dehydration?

12. Fatigue and the Willingness to Take Risks There is some evidence (anecdotal and risk analysis) suggesting that fatigue and other negative emotions have an impact on decision making and risk taking. Example: When do most industrial accidents occur? Analytic processing can be reduced, information may not be processed completely, and this can increase the chance of risk choices being made. Ultimately, who is taking the risk? You are probably aware that as one fatigues � there is often a reduced level of mental effort. People start to take shortcuts instead of working systematically through all the options. The studies are a bit sparse in this area � but there is some evidence that fatigue and some negative emotions might alter our ability to make decisions � often making decisions without using all of the available information. You are probably aware that as one fatigues � there is often a reduced level of mental effort. People start to take shortcuts instead of working systematically through all the options. The studies are a bit sparse in this area � but there is some evidence that fatigue and some negative emotions might alter our ability to make decisions � often making decisions without using all of the available information.

13. Characteristics That Affect Risk Taking People may be at risk because of too much experience or too little experience. Risk Taking Characteristics: State Fatigue State Anxiety Familiarity Importance Changes in fatigue show the greatest affect on risk behavior. The experience question has to do with familiarity and perhaps our view of the importance of the event. We tend to believe that with experience we become more sensitized to situations. There is some evidence however � that some people become desensitized as a result of experience. No one is saying that experience isn�t a good thing � but it is possible that for some people, their ability to judge threat maybe impaired because they have been in this situation many times in the past �Been there � done that.� Other things will also affect your willingness to take risks � such as our state anxiety, importance of the event, and how familiar we are with a situation. Use Willingness to Take Risks overheads. The experience question has to do with familiarity and perhaps our view of the importance of the event. We tend to believe that with experience we become more sensitized to situations. There is some evidence however � that some people become desensitized as a result of experience. No one is saying that experience isn�t a good thing � but it is possible that for some people, their ability to judge threat maybe impaired because they have been in this situation many times in the past �Been there � done that.� Other things will also affect your willingness to take risks � such as our state anxiety, importance of the event, and how familiar we are with a situation. Use Willingness to Take Risks overheads.

14. Developing Preparedness for Decision Making Go over first level of pyramid on this slide. Then go to next slide.Go over first level of pyramid on this slide. Then go to next slide.

15. Are You Prepared to Make Good Decisions? Years of Experience Sensitizing or Desensitizing Effect Critical Incident Involvement What is being passed on? Who are you modeling? �We�ve survived so it must work.� How close to the edge are you? Training Adequate or Inadequate Skill Acquisition What more could we do? Years of Experience: when past experience with stressors appears to enhance our coping � it is called �stress inoculation.� Repeated exposure � they treat phobias this way. Is experience always good? How are you modeling? What is being passed on? Training: Go back to the list class created at the beginning of the class regarding how they got to their current positions. Has the training been adequate, up-to-date, and given in a timely fashion? Years of Experience: when past experience with stressors appears to enhance our coping � it is called �stress inoculation.� Repeated exposure � they treat phobias this way. Is experience always good? How are you modeling? What is being passed on? Training: Go back to the list class created at the beginning of the class regarding how they got to their current positions. Has the training been adequate, up-to-date, and given in a timely fashion?

16. Skill Determination and Acquisition The first step toward becoming a good decision maker on the fire line is to recognize that fatigue hampers your ability to make appropriate decisions � fatigue affects everyone. Training should include simulation to help people anticipate events and predict how they will react. Emergency workers tend to be optimistic which may make them more vulnerable (Taylor, 1989). Take the necessary steps to prevent and minimize fatigue. Determine your skill strengths and identify skill weaknesses. Actively work on improving your skill base.

17. Fatigue Prevention Regular Exercise Routine Increased Energy Level Improved Self Esteem Better Glycogen Storage Improved Recruitment of Muscle Fibers Better Response to Accumulation of Metabolic By-Products Reduction in Central Fatigue

18. Fatigue Prevention Hydration and Temperature Control Energy Preservation Heat Acclimatization Improved Muscle Activity � Less Cramping Reduction in Central Fatigue Sport Drinks, Water, and Electrolytes Pros and Cons Sodium and Glucose Most Important Amount and Frequency How To Drink More Water Intake Recommendations: For the typical person � has to do with calorie expenditure. Adult: 1.0 to 1.5 milliliters per calorie expended. So if a person burns off 2,400 calories in a day � they need to be replacing about 2.4 liters of water � for optimal performance. 29.57 ml = 1 ounce = 2 Tablespoons = 6 teaspoons 1 cup = 236.6 ml 1 pint = 16 oz = 473.1 ml 1 liter = 1.057 quarts Key point to remember: the more active you are � the more difficult it is to keep up with the fluid battle or glucose battle. Active people need even more � with endurance athletes needing the most. So where do firefighters fall on this continuum? What about Division Supervisors? Chilled and Flavored promote greater consummation. Space out the drinking if you get stomach upset from drinking too much at one time. Set your watch as a reminder. Glucose Recommendation: ( 1 gram per minute is the high end recommendation for athletes/ 45 to 60 grams per hr) 4 to 8 grams of glucose per 100 ml of water should not interfere with gastric emptying. Need to consume 100 to 150 ml every 10 to 15 minutes to prevent dehydration and maintain energy (including clear thinking). Most Sports Drinks contain about 6 to 8 grams of sugar per 100 ml. Sodium Recommendations: Eat! Sport Drinks have sodium also. If necessary � because of cramping � add a bit more salt to food. The problem with salt tablets is that people do not consume enough water with them. This can lead to dehydration, stomach cramping, GI upset, and elevated BP. For the most part, get your sodium from your foods. Water Intake Recommendations: For the typical person � has to do with calorie expenditure. Adult: 1.0 to 1.5 milliliters per calorie expended. So if a person burns off 2,400 calories in a day � they need to be replacing about 2.4 liters of water � for optimal performance. 29.57 ml = 1 ounce = 2 Tablespoons = 6 teaspoons 1 cup = 236.6 ml 1 pint = 16 oz = 473.1 ml 1 liter = 1.057 quarts Key point to remember: the more active you are � the more difficult it is to keep up with the fluid battle or glucose battle. Active people need even more � with endurance athletes needing the most. So where do firefighters fall on this continuum? What about Division Supervisors? Chilled and Flavored promote greater consummation. Space out the drinking if you get stomach upset from drinking too much at one time. Set your watch as a reminder. Glucose Recommendation: ( 1 gram per minute is the high end recommendation for athletes/ 45 to 60 grams per hr) 4 to 8 grams of glucose per 100 ml of water should not interfere with gastric emptying. Need to consume 100 to 150 ml every 10 to 15 minutes to prevent dehydration and maintain energy (including clear thinking). Most Sports Drinks contain about 6 to 8 grams of sugar per 100 ml. Sodium Recommendations: Eat! Sport Drinks have sodium also. If necessary � because of cramping � add a bit more salt to food. The problem with salt tablets is that people do not consume enough water with them. This can lead to dehydration, stomach cramping, GI upset, and elevated BP. For the most part, get your sodium from your foods.

19. Fluid Intake Information Fluid Recommendations for Active People: 16 ounces of fluid up to 2 hours before event 4 to 8 ounces 5 to 10 minutes before event 8 to 10 ounces (or more as tolerated) every 15 to 20 minutes during activity Are You Drinking Enough? Urine Color Quantity of Urine Weigh Yourself Before and After How Do You Feel? chronically fatigued headache lethargic 16 oz before: Takes 60 to 90 minutes for water to clear Don�t wait for thirst � thirst is a delayed response to your need for water. Your need will be different than the needs of endurance athletes � different than your crews (hotshots, jumpers, etc.) Practical advice: drink! Drink 2 cups before you come on Drink as much as possible at lunch and dinner Take breaks during the day to drink Replace Fluids at night Avoid caffeine since it causes increased urine output Avoid alcohol because it leads to dehydration For every pound lost in body weight = drink 2 cups of water16 oz before: Takes 60 to 90 minutes for water to clear Don�t wait for thirst � thirst is a delayed response to your need for water. Your need will be different than the needs of endurance athletes � different than your crews (hotshots, jumpers, etc.) Practical advice: drink! Drink 2 cups before you come on Drink as much as possible at lunch and dinner Take breaks during the day to drink Replace Fluids at night Avoid caffeine since it causes increased urine output Avoid alcohol because it leads to dehydration For every pound lost in body weight = drink 2 cups of water

20. Fatigue Prevention Nutritional Strategies Sound Diet Body�s Preference For Fuel � Carbohydrates High CHO Diet vs. Low CHO Diet Glycogen Storage and Your Energy Reserves Timing of Intake One thing to talk about is the attempt to maintain blood sugar levels throughout the day by frequent eating. Avoid the low points when mood, concentration are affected. Example: common recommendation when shopping is never shop on an empty stomach. We make, justify, and rationalize bad decisions.One thing to talk about is the attempt to maintain blood sugar levels throughout the day by frequent eating. Avoid the low points when mood, concentration are affected. Example: common recommendation when shopping is never shop on an empty stomach. We make, justify, and rationalize bad decisions.

23. Fatigue Prevention Prevent Central Fatigue Proper Nutrition Adequate Hydration Carbohydrate Supplementation Take Breaks Mental Rehearsal Work Toward Achieving a Balance Between the Challenge and Skill Level � �Flow�

24. Striking a Balance Between Skill and the Challenge Mental and physical performance is always better when we are in our comfort zone. To get into that comfort zone, there needs to be a balance between our skill � real and perceived � and the challenge or demand. Making good decisions on the fire line are more likely if one strives to stay in their zone.

25. Balance and Your Level of Preparedness Are you prepared to meet the challenge? What is your Level of Preparedness? Do you have the proper motivation to perform well? What are your primary goals? Optimal performance generally stems from a well designed plan. What is the plan? And are you confident in that plan?

26. Other Skills That Influence Level of Preparedness Proper Focus Not too wide � not too narrow Concentration Being able to focus on the relevant information Improving Concentration Simulations Trigger Words � attentional cues Specific and Clear Goals Reasoning Skills Problem Solving Positive Self Talk Helps control thoughts, feelings, and in turn � behaviors. Communication Skills What type of a communicator are you? Arousal Regulation Anxiety Control Realistic Goal-Setting General People Skills Ultimately, your goal is to do the things necessary to create a balance between the demands placed on you and your ability to manage those demands. Concentration: internal distracters and external distracters.Ultimately, your goal is to do the things necessary to create a balance between the demands placed on you and your ability to manage those demands. Concentration: internal distracters and external distracters.