Mississauga Fire & Emergency Services

Mississauga Fire & Emergency Services Stand Down For Safety July 14-17, 2009 PFT Presentation

On Shift PFTs: ITINERARY FOR TODAY • Welcome • WFI History • Fitness Assessment Process • Nutrition • Stretching Theory • Stretching Practical • Question & Answers A:Ryan Coburn (P112) B: Lars Bredahl (P122) C: Demian Allik (P117) D: Mike Verdiel (S111)

WFI History The IAFF and the IAFC created the Joint Labour / Management Wellness Fitness Initiative in 1996 to improve the health and fitness of firefighters. The Fire Service’s greatest asset is not equipment, apparatus or stations, but rather its personnel. Placing a high priority on Wellness makes sense for everyone including Fire Service personnel, management, tax payers, and the public served.

Ten cities were originally selected: • Austin, TX • Calgary, AB • Charlotte, NC • Fairfax, VA • Indianapolis, IN • City of LA, LA • Miami Dade, FL • New York City, NY • Phoenix, AZ • Seattle, WA

The WFI is committed that assessments are “Not Fit For Duty”, Non Punitive and Confidential Confidentiality of medical information is the most critical aspect of the WFI. The unauthorized release of personal details which may be recorded as part of a medical evaluation causes legal, ethical, and personal problems for the employee, employer and examining physician. All information obtained from medical and physical evaluations should be considered confidential, and the employer will only have access to information regarding fitness for duty, necessary work restrictions, and if needed, appropriate accommodations.

Mississauga Wellness Committee: • President Laing • Committee Co Chair Scarangella • DC Mike Corcoran • TO Jason Whiteley • Ryan Coburn • Mike Verdiel • Lars Bredahl • Demian Allik • Chief McDougall • Committee Co Chair Matheson • Acting Deputy Duffy • PC McPhail • Dr. Allan Rosenfeld • Drew Souza

MFES Mission Statement A joint Wellness/Fitness Initiative for all MFES members that promotes the values of personal health through Education, Training and Prevention

Stand Down For Safety Traditionally, safety in the Fire Service entailed purchasing the latest equipment. Yet, the most important component in responding to emergencies is the fire fighter. The definition for safety in fire fighting must include a Wellness-Fitness program for uniformed personnel. Wellness is a commitment that all fire staff must make to meet the demands of the rigors of the job. It is the Fire Chief’s job to ensure that excellent customer service is delivered to the community by healthy firefighters

The WFI encompasses 5 key Components: • Medical • Fitness • Injury and Medical Rehabilitation • Behavioural Health • Data Collection

MEDICAL Properly implemented, the clinical program will allow for appropriate medical assessment, early detection of disease and illness, as well as implementation of health promotional programs. Collecting unidentifiable, aggregated data allows for long term analysis and the implementation of preventative programs.

Currently the City Doctor; Dr. Allen Rosenfeld, and City Nurse Drew Souza are the ‘leads’ in the medical field with TO Whiteley as our liaison Uniformed personnel may elect to have certain components of the medical evaluation completed by their primary care physician. All medical assessment results, regardless of where they were obtained or performed will remain confidential

FITNESS All personnel must be medically cleared to participate. It is necessary to provide on-duty time for exercise to assist in promoting physical fitness. Uniformed personnel working 40 hours or otherwise shall also be provided the opportunity to exercise • Peer Fitness Trainers:One role is to encourage safety and participation through their professional guidance and supervision • Company Officers:The Company Officer is the formal leader of the crew, and is responsible for their health, safety and training. The Company Officer’s influence on the attitudes of the crew cannot be overstated

Base Line Fitness Assessment Purpose: To provide fire fighters with fitness data that reflects their current fitness level so adjustments in exercise routines, diet and life styles can be made to improve their overall fitness To ensure maximum safety, uniformed personnel must be screened for any medical contraindications and instructed in proper technique prior to performing any of the fitness evaluation • Voluntary • Non-punitive (not return to work ) • 100% Confidential (Between the PFT and candidate)

Fitness Assessment Protocol • Body Composition • Aerobic Capacity • Muscular Strength/ Power • Muscular Endurance 5. Flexibility

Body Composition Fitness Assessment Protocol Caliper skin fold Test. Three measurements summed together and crossed referenced with age give an estimated body fat %. We use this test because 50% of body fat lies under the skin

Aerobic Capacity Accurate estimates of MaxVO2 are needed in order to educate uniformed personnel on their present level of fitness as it relates to the demands of their job. The WFI Treadmill Protocol and the WFI Step Mill Protocol were adopted by the WFI as a sub maximal field tests. Sub maximal aerobic capacity tests, when properly validated, have been shown to accurately estimate the individual’s volume of oxygen consumption It has been well established that the leading occupational related diseases causing premature departures from the Fire Service are heart disease and lung disease

Muscular Strength / Power Strength is defined as the maximal force that a specific muscle or group of muscles can generate. The demands of uniformed personnel require above average strength. Job task analyses have shown that the weight of equipment used by a single fire fighter on the job is in excess of 100 pounds

Muscular Strength / Power Protocol • Grip Strength: is a key factor in many essential emergency service tasks including lifting and carrying equipment, packaging and moving patients, holding and operating hose lines, raising extension ladders, and removing victims • Leg Strength and Power: is required for many essential emergency service tasks including lifting and carrying equipment, forcing entry, climbing and negotiating ladders and stairs, pulling and operating hose lines, and lifting patients • Arm Strength: is imperative for the performance of many standard and essential fire and emergency tasks including stabilizing, lifting, and carrying tools and equipment, operating hand lines, and victim transport

Muscular Endurance Muscular endurance is the ability of a muscle group to perform repeated contractions or to sustain a contraction over time. Job analyses have shown a strong correlation between muscular endurance and the essential job tasks of uniformed personnel. Insufficient muscular endurance may precipitate many preventable injuries. Testing will utilize the Static Plank & Push Up exercises

Flexibility Flexibility is the ability of a joint to move through a full range of motion. The effect of flexibility on performance is inconclusive, however it is widely accepted that a lack of flexibility in certain joints will likely increase the risk of injury The leading types of line-of-duty injury within the Fire Service are sprains and strains. In addition, the most prevalent injury leading to premature retirement from the fire service is back injury Flexibility will be evaluated through a modified sit and reach assessment

Injury And Medical Rehabilitation Rehabilitation is the sequence of clinical services that maximizes a patient’s physical function and wellness following an injury or illness. The successful rehabilitation of injured uniformed personnel, regardless of the cause or nature of the injury, must address both physical and psychological factors which impact the recovery process

Behavioural Health Investing in the individual, the Fire Service’s greatest resource is an investment in the capability to provide high quality service to communities while enhancing the quality of life of those individuals who serve. The Behavioural Health component can only be effective if it is utilized by both the department and the individual Traditionally, medical and physical fitness take precedence over emotional or behavioural fitness in the Fire Service. Priorities are now changing. Firefighters are being called upon to assist in the most disturbing and devastating time in people’s lives

Behavioural Health can cover or Include: • Chaplain Services for Spiritual Needs • Financial Issues • Retirement Planning • Marriage and Health • Communication Skills • CIS; EAP and Post Traumatic Stress Disorder • Substance Abuse • Stress Management • Family Relations • Infectious Disease Issues

Data Collection The WFI has been collecting data from the existing 10 member jurisdictions to analyze clinical and health outcome data which may be generalized to a wider uniformed personnel population. There have been ongoing efforts to develop a centralized database to track disease, exposure and illness

The WFI & MFES The MFES Wellness Fitness Initiative is moving along with this massive program in intervals. The Committee will develop small portions without moving too far ahead of itself. Profound changes to the way the Fire Service operates with staff, budgets, cost justification, Labour/Management issues and resources determine how quickly implementation will occur The medical tip sheet is available at www.mississaugafirefighters.org and on Target Safety. More medical information will be coming shortly as this part of the Initiative is the most dynamic. Labour and management will need to work together to satisfy financial issues, confidentiality concerns, and staff selection

The WFI & MFES Continued Through the efforts of the committee, Stand Down material was assembled for 2008 and again for 2009. Recently approval was given to purchase the Fitness Assessment equipment which MFES PFT’s will utilize in either October or November This equipment will be housed at Station 122 until Station 116 is built

The WFI & MFES Continued The Behavioural Component of this Initiative has been partly addressed with Mississauga’s EAP and CIS services The Committee will shortly commit to a greater presence in its meetings to move the Behavioural Wellness portion to more prominence for staff

The WFI & MFES Continued Injury and Rehabilitation is a part of the initiative that will be a work in progress The Committee will continue to pursue the full implementation of the WFI through cooperation between the Association and The City

Nutrition Tips The biggest killer of firefighters is not related to factors such as building collapses, entrapment or fire impingement. Each year, forty percent of firefighter-related deaths are due to heart attacks Firefighters that ignore their health and battle high blood pressure and cholesterol are one day likely to find themselves being rescued by their brothers and sisters

Nutrition Continued • Forget about counting calories. Concentrate on getting the junk out of your diet. Start by replacing unhealthy foods with healthy ones • Gradually reduce portion size. You don’t need to go back for seconds, you are probably already full. It takes your body approximately 15 minutes to send a signal from your stomach to your brain, communicating that you are full

Nutrition Continued • Nourish your body with fresh vegetables and fruits. Many of us don’t eat enough vegetables and fruits. Try eating 2 pieces of fruit per day, and a variety of vegetables with every meal. • Drink plenty of water. Our bodies are made up of 65% water. Regulating body temperature, assisting in brain and heart health, raising metabolism, flushing out toxins and improving the look and health of your skin are just a few of the benefits you get from drinking water

Firehall Tips • Eat more protein (chicken, fish, beef, cottage cheese, etc). These healthy foods make you full. You should have some with every meal • Try to limit your intake of breads, bagels, potatoes and pastas (these are not the best source of carbohydrates) • Eat more “good” fats (fish, nuts, etc). Avoid trans-fats • Don’t skip breakfast (eggs are a healthy breakfast option) • Drink a glass of water before every meal; you will feel full faster • Shop the perimeter of the grocery store. Most “real” foods are found here (meats, fruits, vegetables) • Avoid processed foods • Avoid refined sugars (candy, pop, etc)

Firehall Tips Continued • For a healthy snack, try eating raw, not roasted, almonds, macadamia nuts, peanuts, cashews, etc. • Watch your portion sizes. The biggest food group on your plate should be vegetables • Save the leftovers for later, and have them as a snack between lunch and dinner • Reduce the number of times you eat dessert. For example: If your crew has pie and ice cream every other shift, try reducing it to just once or twice a month • Watch out for the portion size of your dessert. Pie and ice cream are overloaded with empty calories, highly refined sugars, and trans-fats. Gradually reduce the size of your portions. • Limit your intake of sugary drinks. Drink water instead • Keep your sodium intake moderate. Most foods are already packed with salt and do not need any more added. If you are going to use salt, choose sea salt over table (ionized) salt

Flexibility Warm up serves to increase blood flow to the muscles and joints, decrease the likelihood of injury, improve performance, and improve flexibility. Should be between 5 and 10 minutes, and be enough to increase core temperature and cause light sweating, but not cause fatigue • Warm up BEFORE you stretch • Stretch slowly • No bouncing • No pain • Stretching is not competitive • Breath slowly to help you relax • Stretching should feel good

Flexibility Continued Cool Down Facilitates muscular relaxation, promotes the removal of metabolic waste products, reduces muscle soreness, and allows the cardiovascular system to adjust to the lowered demand. This is the optimal time to improve long-term flexibility due to the increase muscle temperature created during the workout. Stretches in the cool-down should be held for 15-30 seconds each and performed within 5-10 minutes of completing your workout

Flexibility Benefits • Increased physical efficiency and performance • Increased neuromuscular coordination • Increased enjoyment and sense of well-being • Decreased risk of incidence and severity of injury • Decreased risk of lower back pain • Decreased muscle soreness • Decreased onset of muscle soreness • Decreased stress and tension

Factors Influencing Flexibility Potential • Past and current injuries • Lifestyle and current activity level • Body composition, body type • Age, Gender • Pregnancy – May increase due to hormone “relaxin” • Muscle Temperature • Ability to relax • Resistance training – using full ROM may improve flexibility

Safest & Most Common Ways Of Stretching • F – Frequency: Minimum of 3x per week • I – Intensity: Mild discomfort • T - Time: 15-60 seconds • T – Type: Variety, static, dynamic, and PNF

Dynamic StretchingFrom Head to Toe • Neck – side to side 5 each direction, up and down 5 up, and 5 down • Shoulders i) Shrugs forward and backwards x 10 ii) Arm circles forward and backwards x 10 – opening the chest and shoulders iii) Out at side and crossing over in front at shoulder level x 10 iv) Reaching up and over the head, side to side x 10/side v) Left arm circles, then right arm circles, both directions x 10 • Wrist circles, both directions x 10 • Torso twists side to side x 10 • Hip circles, both directions x 10 • Knee circles, both directions x 10 • Ankle circles x 10 • Leg swings, front to back x 10. Use wall for balance • Leg swings, across the front x 10. Use wall for balance • These DO NOT replace the warm up, but can be included as part of it

Static Stretches Upper Body • Pull arm across the chest and hold • Arm bent and overhead, pressing down on the elbow • Arm extended and pulling back on the wrist • Arm extended and pushing down on the wrist • Place arm and hand on wall, turn away from the wall stretching the chest, shoulders, and biceps

Static Stretches Continued Lower Body • Lay down on one side, pulling ankle towards gluteus and hold – keep hip extended • Lay down flat on your back and pull knee into your chest • Laying flat on your back, with one foot planted on the ground and the other straight, pull the straight leg up, keeping your toes pointed down • In a sitting position, place feet together and allow knees to drop to the sides • Laying on your back, cross one leg over the other knee and pull the bottom leg in • In a sitting position with both legs straight, spread legs as far as you can and reach forward from the waist without bending the knees • Standing, place one foot against the wall and lean into it with your bodyweight

Stretching Continued Think of these when on the truck: • Pulling the arm across the chest • Arm overhead pressing on the elbow • Pull knees up to the chest • Folding forward at the hips • Shoulder rolls • Neck side to side • Hands overhead • Wrists

Wellness • The WFI Committee is striving for a healthier, fitter member through education, training & prevention • Labour and Management must work together to solve logistics and financial ‘investment’ issues of implementation • PFTs are your resource – eventually there will be opportunities to increase our numbers, think about getting involved • Looking forward to seeing you in the fall • Any Questions?

Mississauga Fire & Emergency Services