Abstract
Introduction: Physical training program conducted in the fire academy is able to optimize recruits ' functional fitness as early as eight weeks of recruitment. However, female recruits are generally compromised in upper body strength and aerobic capacity. A hasten solution was sought to refine the existing physical training to boost functional fitness in female recruits.
Method: An extended Nominal Group Technic (eNGT) was conducted using the semi-structured protocol to design a weekly program of physical training. The session is an extension to the findings of the previous three series of modified Nominal Group Technic about exercises needed for targeted muscle groups. The participants of the eNGT consisted of five physical training instructors (PTIs) at Fire Rescue Academy Malaysia (East Region). The participants were required to 1) determine the number of days per week to exercise to optimize firefighter recruits ' performance, 2) plan for the frequency of core strength, cardiovascular capacity exercises, flexibility training, and functional strength (upper, lower, and total body), and 3) design exercises for the day after considering all other training modules in the curriculum. The participants were instructed to plan dynamic stretching during warm-up and static stretching during cooling-down at the beginning and end of the active session, respectively.
Results: The participants were dominated by male instructors (60%). They had an average experience of 11.8 ±4.1 years in physical training. They had collectively agreed to a 6-day weekly program to boost functional fitness in firefighter recruits. The 6-day weekly program consisted of core strength training 2 times per week, cardiovascular capacity exercises 4 times per week, flexibility training 2 times per week, upper body 2 times per week, and lower and total body once per week. Each functional strength exercise was further designed with progression and regression mode by adjusting the level of full gear and/or 5 kg medicine ball. The 6-day weekly program started with a long slow distance at a pace of 6-8 min/km for 45 min on day 1 of exercise. The program ended with total body strength exercise, sports massage, and partner stretching on day 6.
Discussion: The exercise regime of the 6-day weekly program incorporates and balances all areas of the eight functional fitness and active recovery in between training sessions to prevent injury and failure to perform. Active recovery is uniquely executed at each training session i.e. repeat strength training on the same muscle groups after 48 hours and post-workout cooldown. Day 7 is the rest day for passive recovery to allow muscle repairs, aiding in muscle growth and strength. Although execution and monitoring of the exercise regime are crucial, the success of boosting functional fitness solely depends on recruits ' self-motivation, and their inner force and readiness to do it.
Links
- https://apcph.cphm.my/wp-content/uploads/2022/07/APCPH2022-O-46.pdf
- https://apcph.cphm.my/events/oral-session-8-ballroom-B/
BibTeX (Download)
@proceedings{APCPH2022-O-46,
title = {Refining Physical Training Program to Boost Functional Fitness in Female Firefighter Recruits.},
author = {Rosnah Ismail and Noor Dalila Inchi Zainal Abidin and Nor Hisham Mohammad and Abdul Khair Osman and Ismail Abdul Ghani and Asnarulkhadi Abu Samah},
url = {https://apcph.cphm.my/wp-content/uploads/2022/07/APCPH2022-O-46.pdf
https://apcph.cphm.my/events/oral-session-8-ballroom-B/},
year = {2022},
date = {2022-08-01},
urldate = {2022-08-02},
issue = {7},
abstract = {Introduction: Physical training program conducted in the fire academy is able to optimize recruits ' functional fitness as early as eight weeks of recruitment. However, female recruits are generally compromised in upper body strength and aerobic capacity. A hasten solution was sought to refine the existing physical training to boost functional fitness in female recruits.
Method: An extended Nominal Group Technic (eNGT) was conducted using the semi-structured protocol to design a weekly program of physical training. The session is an extension to the findings of the previous three series of modified Nominal Group Technic about exercises needed for targeted muscle groups. The participants of the eNGT consisted of five physical training instructors (PTIs) at Fire Rescue Academy Malaysia (East Region). The participants were required to 1) determine the number of days per week to exercise to optimize firefighter recruits ' performance, 2) plan for the frequency of core strength, cardiovascular capacity exercises, flexibility training, and functional strength (upper, lower, and total body), and 3) design exercises for the day after considering all other training modules in the curriculum. The participants were instructed to plan dynamic stretching during warm-up and static stretching during cooling-down at the beginning and end of the active session, respectively.
Results: The participants were dominated by male instructors (60%). They had an average experience of 11.8 ±4.1 years in physical training. They had collectively agreed to a 6-day weekly program to boost functional fitness in firefighter recruits. The 6-day weekly program consisted of core strength training 2 times per week, cardiovascular capacity exercises 4 times per week, flexibility training 2 times per week, upper body 2 times per week, and lower and total body once per week. Each functional strength exercise was further designed with progression and regression mode by adjusting the level of full gear and/or 5 kg medicine ball. The 6-day weekly program started with a long slow distance at a pace of 6-8 min/km for 45 min on day 1 of exercise. The program ended with total body strength exercise, sports massage, and partner stretching on day 6.
Discussion: The exercise regime of the 6-day weekly program incorporates and balances all areas of the eight functional fitness and active recovery in between training sessions to prevent injury and failure to perform. Active recovery is uniquely executed at each training session i.e. repeat strength training on the same muscle groups after 48 hours and post-workout cooldown. Day 7 is the rest day for passive recovery to allow muscle repairs, aiding in muscle growth and strength. Although execution and monitoring of the exercise regime are crucial, the success of boosting functional fitness solely depends on recruits ' self-motivation, and their inner force and readiness to do it.},
howpublished = {published online at https://apcph.cphm.my},
note = {Type: ORAL PRESENTATION; Organisation: Department of Community Health, Faculty of Medicine, UKM; Fire and Rescue Department of Malaysia; Fire and Rescue Department of Malaysia; Fire and Rescue Academy Malaysia Eastern Regional, Marang Terengganu; Malaysia Community Development and Planning Association},
keywords = {Firefighter, functional fitness, Nominal Group Technique, physical training, weekly program},
pubstate = {published},
tppubtype = {proceedings}
}