Firefighting is a physically demanding job; at any minute a firefighter may go from a resting state to a near maximal or maximal effort. High levels of physical fitness are crucial to performing firefighting tasks, as well as preventing injuries. Even more challenging, firefighters are often forced to perform their tasks in awkward and uncomfortable positions while wearing 50 pounds of protective gear. Yet some studies report low fitness levels in both rookie and incumbent firefighters^1,4,5.

A recent study² published in the Journal of Strength and Conditioning Research examined which physical fitness assessments best predict performance on a standardized Ability Test. The Ability Test is a battery of back to back tasks firefighters routinely perform on the job. The Ability Test was scored as the amount of time required to climb and descend stairs, move six rolled hoses, use a sledgehammer to move a beam, pull hose and connect to a hydrant, rescue a 180# pound mannequin and advance a charged hose while wearing 50 pounds of protective gear. Researchers studied firefighters age 22-55 years old. Firefighters performed both the Ability Test and physical fitness tests. Physical fitness testing included body composition, flexibility, muscular endurance, strength, and power. 

Firefighters with higher body mass index (BMI), body fat, resting heart rate, and waist size had lower scores on the Ability Test (required longer to complete the test battery). Scores on tests for abdominal strength, power generated during 60 seconds of stair climbing, maximum number of push-ups, resting heart rate and % body fat were the best overall predictors of Ability Test performance in this study.  These five tests accounted for 60% of the ability to perform well on the Ability Test. High scores on the 1 minute sit-up and 1-RM bench press and vertical jump tests were also predictive of Ability Test performance but were not as predictive as the five physical fitness tests previously mentioned. 

These findings can be used to improve firefighter performance on the Ability Test. Knowing what physical fitness characteristics predict overall time on the test can help exercise leaders and trainers tailor their exercise program to improve on-the-job tasks. It can also help determine which exercises are most helpful for improving performance on individual tasks in the Ability Test. For example, doing long sets of crunches or sit-ups targets primarily muscular endurance of the abdominals. However, this recent study suggests that abdominal strength may be a better predictor of performance than abdominal endurance as measured by the 1 minute sit-up test. Exercises that can be performed fewer times to fatigue (<10-12 repetitions) better target muscular strength. Incorporation of abdominal exercises which utilize more resistance (cables, kettle bells or elastic bands) or require more core stabilization focus more on strength development. Another firefighter study³ which examined the effect of 12 months of core training on injuries and lost time reported a 62% reduction in time lost due to injuries and a 42% reduction in the number of injuries. These studies suggest that core training is critical to both on-the-job performance and safety.

While the vertical jump test measures lower body power, it did not predict performance on the Ability Test as well as longer anaerobic tasks like 60 seconds of stair climbing.  Neither the 1-RM squat nor grip strength was predictive of Ability Test performance.  Incorporating activities like circuit or interval training which use 60 seconds bouts of explosive lower body activities like jumping and stair climbing would be expected to improve tasks requiring sustained power output in the Ability Test and on-the-job.

Although this study did not measure aerobic capacity, it reported that firefighters with lower resting heart rates scored better on the Ability Test. Given that resting heart rate decreases as aerobic capacity increases, this is consistent with studies showing that higher levels of aerobic fitness are related to performance of many firefighting tasks.

Although more research is needed, this study will help fire department physical fitness instructors individualize exercise programs for firefighters that need to improve overall performance on the Ability Test or just need to improve performance on specific firefighting tasks. If you work in this sector of public safety, please share your experiences with firefighter conditioning programs on The Cooper Institute Facebook page. And forward this blog to your firefighter friends!

¹Kales, S.N., Aldrich, J.M., Polyhronopoulos, G.N. et al. (1999). Correlates of fitness for duty in hazardous materials firefighters. Am J Ind Med, 36, 618-629.
²Michaelides, M.A., Parpa, M.K. Henry, L.J. et al. (2011). Assessment of physical fitness aspects and their relationship to firefighters’ job abilities.  J. Strength Cond. Res, 25(4),  956-965.
³Peate, W.F., Bates, G., Launda, K et al. Core strength: A new model for injury prediction and prevention. (2007). J Occup Med Toxicol, 2, 3. Retrieved on May 17, 2011: http://www.occup-med.com/content/2/1/3.
⁴Roberts, M.A., O’Dea, J., Boyce A, & Mannix, E.T. (2002). Fitness levels of firefighter recruits before and after a supervised exercise training program. Strength Cond Res, 16,  271-277.
⁵Womack, W.W., Green, S.G. and Crouse, S.F. (2000). Cardiovascular risk markers in firefighters: A longitudinal study. Cardiovasc Rev Rep., 544-548.