Movement Prep
Pre-Academy Physical Fitness
In order to perform at a high physical level, it is strongly encouraged that you begin to work out on your own to develop the strength, endurance, and fitness levels that will help you to be successful as an Long Beach Fire Department Firefighter.The program has been divided into three categories: cardio-respiratory fitness, strength training, and flexibility. Each component is equally important and needs to be included in your fitness program. Use the weekly workout card at the end of this brochure to keep track of your exercise performance. Keeping an exercise log will help you monitor and continually improve your fitness.
Before participating in any exercise program of moderate to high intensity, the American Council of Exercise (ACE) and the Long Beach Fire Department recommend a medical examination. Also, familiarize yourself with the general fitness guidelines listed below, which will help you obtain the maximum benefit from the program.
· Warm up for at least 5 minutes before each workout. This allows the body to prepare for the demands your exercise session will be placing on it. Walking, cycling, and stair climbing are examples of good warm up exercises. It should also be noted that you should not stretch until you are properly warmed up.
· Pay particular attention to how you feel during the exercise session. If you become light headed, dizzy, experience chest pain, severe joint pain, or become nauseous, you should immediately stop exercising. If these symptoms persist, please see your physician.
· Set realistic goals. Plan on increasing your intensity or duration by no more than 10% a week.
· The cool down period provides many benefits. It provides muscular relaxation and allows for the removal of metabolic waste. Cool down is a group of exercises that will allow the body to relax and return the body to its pre-exercise state. Low-intensity cardiovascular exercises and stretching should be included in your cool-down.
· Nutrition is a huge part of fitness. Poor eating habits can contribute to poor fitness, low energy stores and the development of lifestyle related diseases such as heart disease, diabetes, cancer and obesity.It is extremely important that your diet meets the demands that you put on it during a strenuous physical activity. It is highly recommended that you maintain a healthy balanced diet with appropriate amounts of carbohydrates, protein & essential fats. During the academy is not the time to experiment with “fad diets.” Diets low in carbohydrates have been proven to decrease energy levels particularly when high demands are put on the body.
· Always eat before and after a workout. Food to humans is like gas to a car; without the gas the car doesn’t run!
· Water is the most important nutrient second only to oxygen. Water accounts for up to 75% of muscle and 25% fat. Failure to consume adequate amounts of water results in fatigue, muscle cramping and spasms, faulty regulation of body temperature, increased risk of heat exhaustion and heat stroke. Thirst is not a good indicator of hydration levels. By the time you are thirsty, you are well on your way to becoming dehydrated. The minimum fluid intake is eight cups daily (64 ounces). To replace fluid loss during exercise, drink 24 ounces of water for every pound of weight lost during your workout.