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Work Capacity Test Administrator's Guide
After completing the health screening questionnaire (or medical history) and medical examination (if indicated), you are ready to begin training for the work capacity test.
If you have not been involved in regular physical activity, you are at an elevated risk for cardiovascular complications during exertion. You should not begin training for a work capacity test until you have made a gradual transition from inactivity to regular physical activity. If you have been sedentary, you should engage in 4 or more weeks of moderate activity (walking 30 to 60 minutes, 3 to 5 days per week) before you begin more vigorous training for a test or the job.
You are responsible for your physical condition and your health. No amount of health screening or medical examination can ensure your safety during a work capacity test or during fire duties. If you are uncertain about the condition of your health, have been inactive, or are seriously under or overweight, you should consult your personal physician before beginning training, taking a work capacity test, or engaging in wildland firefighting.
Begin training at least 6 to 8 weeks before you report for duty. Train by hiking or power walking, using the footwear you will use in the test. Increase the distance until you can hike 3 miles without a pack. When you can cover 3 miles in less than 45 minutes, wear a pack with about 25 pounds on your training hikes. Increase the pack’s weight until you can hike 3 miles in 45 minutes with a 45-pound pack. Also:
Hike hills (with a pack) to build leg strength and endurance.
Jog the flat course (without a pack) to build aerobic fitness.
Hike or jog longer distances for stamina.
Cross-train (mountain biking, weight lifting).
Finally, do job-specific tasks and training to prepare for the coming season. Wear work boots on extended hikes. Work with handtools to prepare your trunk and upper body muscles for prolonged work. This job-specific work hardening ensures that the hands, feet, muscles, tendons, and ligaments you use on the job are tough and ready to go. For more information, refer to Fitness and Work Capacity: Second Edition, (Sharkey 1997 NFES 1596).
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