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General guidance to advise applicants how to physically prepare for the ‘National Firefighter Selection Test’ and RDS Safe to Ride Course

A guide from application to commencing serviceFIREFIGHTER FITNESS

North Yorkshire Fire and Rescue Service (NYFRS) employ over 700 operational members of staff, throughout 38 fire stations, to enable them to provide a highly specialised service to approximately 765,000 county residents and 22.5 million annual visitors, across a county area of 831,000 hectares….. the largest fire and rescue service county area in England.

The general public expect and deserve everyone of those 700 operational members of staff to poses when called up on, the physical ability required to perform effectively in some of the most arduous and hazardous environments imaginable. This presents some unique challenges for NYFRS to ensure that safe systems of work are in place at all times. With this in mind, the health, fitness and wellbeing of our fire fighters are all important elements of any such system and therefore are given a high priority.

We are extremely conscious of the increased physical and mental demands placed on our fire fighters and constantly aim to proactively deliver a worthwhile package of support and guidance. NYFRS has a duty of care and responsibility to ensure that operational members of staff maintain acceptable levels of physical fitness to safeguard themselves, their colleagues and the public. You should be aware, that NYFRS will annually assess your fitness to ensure each member of staff maintains the required standard. It is also possible for your Station management to request that your fitness is assessed in accordance with safe practice for UK fire fighters. Therefore, attempting to just ‘get fit, to get in’ is not advised, instead regular vocation orientated exercise should be part of a long term approach which you intend to maintain.

The fundamental principle of health, fitness and wellbeing should be to create and maintain a series of healthy lifestyle habits that underpin regular physical activity and exercise participation. Irrespective of your fitness level everyone should have their own health, fitness and well-being goals which they can aspire towards. If you don’t have any such goals… don’t worry, opportunities will present themselves throughout your life that encourage you to improve; this fitness guidance booklet could be one of them.

Giving appropriate consideration for the physical demands of the fire fighting role, it is vital as a new applicant that you understand the requirement for fire fighters to constantly maintain good general levels of physical fitness throughout their careers. As such regular physical training is a central component of fire fighters on-going development. In order to identify appropriate exercises for inclusion in your training programmes you should envisage the unique and role specific challenges that fire fighters are faced with (movement patterns, positions, loads, task durations, etc.) and select exercises that mimic these challenges instead of selecting by default, more generic and traditional exercises, just because it’s what we know.

If you do not currently engage in a regular programme of exercise, we advise that you utilise the general guidance contained within this booklet, to not only assist you in maximising your performance throughout your national fire fighter selection tests, but also to prepare you for the physical demands of subsequent training courses you will have to complete on your journey to becoming an operational fire fighter at NYFRS.

May we take this opportunity to wish you all the best with this selection process. We hope the information within this booklet will aid you in achieving a long and successful career within the fire service.

Introduction

Before reading this booklet and using/adapting any of the information within it, please be aware and duly acknowledge that North Yorkshire Fire & Rescue Service and its Fire Authority disclaim any liability for any injury, damage or loss suffered as a result of following the guidance detailed in this booklet.

It is important that you have a broad understanding of the basic principles of training, as well as a clear appreciation for the specific physical requirements that comprise the National Fire fighter Selection Tests (NFST) and the role of a fire fighter.

Throughout the booklet our Exercise Physiologist identifies and highlights relevant topics related to Health, Fitness and Well-being and makes exercise suggestions based on sound scientific principles and the unique physicality of both the NFST and a career in the fire service. Do not expect a step by step, fitness training programme for you to follow for 12 weeks or guidance that is bespoke to you or has been designed with your specific fitness needs in mind. The booklet provides a GENERALISED point of reference, intended to develop an approach and platform of thinking that new applicants preparing for the NFST; and successful recruits preparing for the RDS safe to ride course, can adapt and incorporate into their existing fitness training programmes.

In order for you to have the greatest opportunity to be successful with the process and reduce your risk of injury, we advise at the earliest opportunity that you use (and adapt where necessary) the general exercise guidance in this booklet (or follow a similar exercise provision). This will allow you the maximum time period to both reach and maintain the required standard. If you feel you need additional guidance relating to any of the information contained within this booklet, you are urged to seek individualised advice from a qualified fitness professional.

Whether you decide to use and adapt the guidance in this booklet or to follow an exercise provision from elsewhere, we ask that you please fill in the training log at the back of this booklet to record each training session.

You will then be expected to bring this booklet/training log with you to the following recruitment events to allow us to assess the progress of your physical preparation;

Station/Watch Manager one to one meeting Physical Selection Day Interview Day 1 - RDS Course (2 Weeks)

On each occasion a member of our team will review your booklet & track your progression. The completion of this booklet confirms your commitment to our recruitment process and demonstrates your enthusiasm to join North Yorkshire Fire & Rescue Service.

The physical selection day is an essential part of the recruitment process and is designed to gauge your current physical abilities in line with the safe minimum standards required of UK fire fighters.

During your physical selection day you will perform a Chester Step Test (CST) which will be conducted first and must be successfully completed in order to be eligible to attempt the second stage of your physical selection day, the National Fire Fighter Selection Tests (NFST). The NFST is comprised of 6 tests, designed to reflect a broad selection of general fire fighting tasks. Each test assesses an applicants potential to undertake similar tasks when fulfilling the role of a fire fighter.

Please ensure you bring suitable exercise clothing (t-shirt and shorts) and footwear (sports/running trainers – fashion trainers are not acceptable) with you to wear during the CST.

Preparing For Your Physical Selection Day

Understanding this Booklet

The CST is a sub-maximal, multistage, VO2max test designed to measure cardiovascular capacity. We use this test to ensure that applicant’s poses what has been deemed the safe minimum standard of aerobic fitness. Outcomes are measured in units of: millilitres of oxygen, per kilogram of bodyweight, per minute (ml∙kg-1∙min-1).

A higher score achieved during testing indicates a greater cardiovascular capacity and thus a higher fitness level.

During this test you will be asked to step on to and off, a 30cm step at a rate set by an audio beat. Every two minutes your heart rate (HR) and exertion levels will be checked by the test administrator and the stepping rate will be increased slightly. The test will continue in this progressive manner for a maximum of ten minutes, providing participants meet the on-going performance criteria. Which are: participants show no overt signs of physical struggle or discomfort; that the rate of perceived exertion remains below 14 and the participant is able to consistently continue stepping in time with the audio beat. In the event that a participant is unable to meet these criteria they should, or will be asked to, stop steeping and recover.

Key Physical Demands: Anaerobic and Aerobic Fitness, Lower Body Muscular Endurance

Our Exercise Physiologist has made the following exercise suggestions to help you prepare for this assessment….

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Step Ups x25 x50 x75 x100 x75 x50 x25Sit Ups x10 x10 x12 x14 x17 x20 x20

Press Ups x10 x10 x10 x10 x10 x10 x10Step Ups - This exercise should be performed at a challenging but safe pace. Watch your footing every time you step on to and off the step. Try changing your lead leg half way through each set to work each leg equally. To progress the physical challenge of this exercise and increase the exercise demand hold a dumbbell in each hand with your arms crossed and one hand on each shoulder.

Sit Ups - Your feet must remain in contact with the floor at all times, DO NOT wedge them underneath something to achieve this. Try to perform a full repetition each time, by touching your upper back and shoulders on the floor at the bottom of the rep and crunch forward as high as you can at the top of the rep.

Press Ups - Ideally, press-ups will be performed in the traditional way with your weight spread between your hands and feet (toes). However, if you are unable to do so, adopt a kneeling position. Should you choose to perform this alternative kneeling version, your hips must remain in a straight line from your adapted point of contact with the floor (the knees) all the way through to your shoulders, DO NOT bend the hip and stick your bum out.

Incorporated into a regular exercise programme, this ‘Pyramid Styled’ exercise block could improve your physical ability during the Chester Step Test. Specifically it aims to increase aerobic fitness and establish an elevated tolerance for the physicality of a prolonged stepping motion.

To complete the programme you should attempt to perform the three exercises for the stated amount of repetitions without stopping between each to rest. Exercisers should try to attempt all 7 sets of this programme in a sequential order from top to bottom and left to right, without stopping to recover between each exercise and having little to no recovery at the end of each set (e.g…x25/x10/x10/x50/x10/x10….and so on).

Exercise Physiology Top Tip: Throughout this test it is essential to concentrate on regulating your breathing rate. To do this, try breathing in through your nose and out through you mouth. This breathing technique during physical exercise is 50% more efficient than mouth breathing alone due to an improved absorption of nitric oxide and increased levels of arterial CO2.

Chester Step Test (CST)

There are currently six tests that make up the National Firefighter Physical Tests. These are; Equipment Carry, Ladder Lift, Ladder Climb, Casualty Evacuation, Enclosed Space – Breathing Apparatus Crawl and the Equipment Assembly.

The equipment carry is a test of both your ability to withstand the physical demands of carrying items of fire service equipment and to follow clear instructions. This test simulates some of the items of equipment you may be expected to deploy during a fire service incident.

This test requires you to walk/jog/run back and forth along a 25 metre shuttle route for a total of 550 metres.

The instructor(s) will talk through the required techniques of which you will be assessed against. You will then be given an opportunity to ask any question’s prior to undertaking the

assessment. The instructor(s) will continually inform you of your requirements throughout the exercise. Full Personal Protective Equipment (PPE) will be worn. This assessment has a maximum time allowed for completion.

Key Physical Demands: Aerobic Fitness, Lower Body Muscular Endurance

Our Exercise Physiologist has made the following exercise suggestions to help you prepare for this NFST….

ExerciseRecommendation for… Incorporated into a regular exercise programme, this exercise could

improve your physical ability during the following elements of the test:Distance Load

Farmers Walk(Dumbbells, Weight plates or Barbell)

100m(x4 @ brisk walk)

Build up to 30kg of total weight

(2x15kg)

Walking between the start and finish point carrying either two lengths of 70mm hose, suction hose and basket or the pump simulator.

Exercise Physiology Top Tip: Remember that this test is performed in full standard Firefighter Personal Protective Equipment (Helmet, Tunic, Leggings, Gloves and Boots), which dependant on size can collectively weigh up to 15kg. Consider training for this test wearing thick jogger bottoms and a hoodie to simulate the increase in core temperature and decreased ability in movement.

Equipment Carry

The National Fire fighter Selection Tests (NFST)

The ladder lift is a test of both your ability to lift heavy equipment over head height and to follow clear instructions. The test simulates the physical demands expected of a firefighter to lift a 13.5 metre ladder to a position high enough to return it back on to the roof of a fire appliance.

This test requires you to lift a total load of 30kg up to 1.82 metres high. This test will be carried out on a purpose built simulation frame.

The instructor(s) will demonstrate the required techniques of which you will be assessed against. You will then be given the

opportunity to practise the technique(s) with the frame loaded to only 5kg prior to the assessment taking place. Full Personal Protective Equipment (PPE) will be worn throughout the exercise.

Key Physical Demands: Upper Body Muscular Strength, Core Stability

Our Exercise Physiologist has made the following suggestions to help you physically prepare for this NFST….


improve your physical ability during the following elements of the test:Rep Range Load

Upright Rows(Dumbbells or Barbell)

3-6(x4 sets)


Lifting the simulator frame from the start position in front of the hips, up to chest height (the midway point and grip transition)



Shoulder Press(Dumbbells or Barbell)

3-6(x4 sets)


Pressing the simulator frame from chest height (the midway point and grip transition) to the finish position (above the indicated height)

Exercise Physiology Top Tip: Engage your core muscle before commencing the lift to ensure a stable lifting structure.

Ladder Lift

The ladder climb is a test of both your ability to work comfortably at height and to follow clear instructions. This test requires you to ascend a pre-deployed ladder to approximately 10 metres high, and then perform a leg lock at an identified marker. Following this you are required to identify a coloured object at ground level and inform the instructor of the object and its colour. Finally you will descend the ladder to ground level. The instructor(s) will demonstrate the required techniques of which you will be assessed against for both climbing a ladder and taking a leg lock, these will be demonstrated at a low level. You will then be given the opportunity to practise those skills before the assessment takes place. Personal Protective

Equipment (PPE) will be issued to you before the activity and a working at height safety harness and fall arrest will be issued and donned prior to any working at height activities taking place.

Key Physical Demands: Lower Body Flexibility and Mobility.



improve your physical ability during the following elements of the test:Hold Time Sets

Piriformis Stretch 30-45secs x4 Whilst keeping both arms straight from shoulder to ladder, lift the chosen leg high enough to begin the first phase of a leg lock.


improve your physical ability during the following elements of the test:Hold Time Sets

Standing Hamstring Stretch 30-45secs x4 Extend the lifted leg out in front of you, through the two rounds of the ladder

Casualty Evacuation

Ladder Climb

The casualty evacuation is a test of both your ability to drag a simulated average weight casualty over a reasonable distance and to follow clear instructions. This test requires you to drag a 50kg casualty around a pre laid 30metre course. You must walk backwards at all times in order to pass the assessment. The layout of the course is a pre laid 10x10metre square with a marker placed on each corner. At each corner you will be expected to turn 90degrees before continuing on to the next marker. The instructor(s) will demonstrate the required techniques of which you will be assessed against, then you will be timed from the moment you start the assessment until you reach the 30metre marker. An instructor will support your direction of travel throughout the exercise by placing a hand on your shoulder and instructing you when to turn 90degrees. Full Personal Protective Equipment (PPE) will be worn throughout the exercise. This assessment has a maximum time allowed for completion.

Key Physical Demands: Lower Body Muscular Strength, Core Stability




Deadlifts(Dumbbells or Barbell)

2-4(x4 sets)


Lifting a 55kg casualty from the floor to a position where you are able to then safely drag them over the required distance.


improve your physical ability during the following elements of the test:Distance Load

Resisted Drag(Prowler or Powerbag)

100m(x4 @ brisk walk)


Dragging the 55kg casualty around the require distance whilst walking backwards.

Whilst logical thinking and good physical awareness are advantageous, the remaining two tests do not overly challenge the physical ability/capacity of most applicants. Therefore, no specific physical training preparation is necessary. These tests are:

Enclosed Space - Breathing Apparatus Crawl

The breathing apparatus crawl is a test of both your ability to cope with dark/confined spaces and to follow clear instructions. The test requires you to navigate through a purpose built simulation frame, whilst wearing a breathing apparatus face mask. You will work within a relatively confined space with limited visibility. The instructor(s) will talk through the required techniques of which you will be assessed against. You will then be given an opportunity to ask any questions prior to undertaking the assessment. The instructor(s) will remain in proximity throughout the exercise. Full Personal Protective Equipment (PPE) will be worn throughout the exercise. This assessment has a maximum time allowed for completion.

The equipment assembly is a test of your manual dexterity. This test requires you to assemble and disassemble an item of fire service equipment.

The instructor(s) will demonstrate the required techniques of which you will be assessed against. You will then be given an opportunity to ask any question’s prior to undertaking the assessment.

Full Personal Protective Equipment (PPE) will be worn throughout the exercise. This assessment has a maximum time allowed for completion.

Remember to maintain your general fitness training as well as incorporating these specific exercises to prepare for individual elements of the NFST.

Good luck at your Physical Selection Day.

Equipment Assembly

Having completed the fire fighter selection process by successfully demonstrating all minimum performance standards, you will now be offered a place on one of our upcoming RDS safe to ride courses. The course is designed to provide you with the initial level of skills and knowledge required to be deemed safe to respond to emergency incidents with your local station. On average the time taken from the submission of an application to a candidate participating in one of the 2 week safe to ride course is no longer than six months.

Whilst you are waiting to be offered a course date, or if you have a course date and are waiting for it to start, we urge you to ask yourself… am I physically ready to take part in what is a very intense 2 week RDS safe to ride course? The reality is that most recruit firefighters aren’t. They underestimate the physical demands of the level at which they will be required to work and unfortunately struggle to physically cope, pick up injuries or worse have to be asked to leave their course.

What are the physical demands of the RDS safe to ride course? A typical day will be both physically and mentally demanding with each day preparing everyone for the realities of station life. Days can start early and finish late, testing to ensure you are prepared for when a fire engine returns from an operational incident, it is always necessary to replenish, clean and maintain all equipment so that is available for use, as soon as possible, regardless of time of day or night, or how fatigued crew members may be.

Improving your physical fitness will require self discipline and some efficient use of your spare time. Effective training programmes need to be completed on a regular basis. In order to improve your physical fitness you will need to alter the frequency, intensity, and duration of your exercise above your current level. Your training should be gradual and progressive. You should start small and build up the intensity. This will produce a training effect by placing greater demands on your body. In general, the less exercise you perform the lower the training effect, and the more exercise you perform the greater the training effect. Whilst certain exercises are more specific to fire fighting tasks, the need for maintaining muscular strength, endurance, and flexibility of the major muscle groups, through a well-rounded training programme, which includes aerobic, resistance and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the exercise prescription at older ages is often advisable.

Warm Up & Cool Down PhasesHolistic total body approaches are advised for both. Warm Ups - should incorporate (a) a selection of lower intensity mobility exercises (20-30seconds each) that are similar to the movement requirements of

What Do I Need To Know?

Preparing For Your RDS Safe to Ride Course

the main exercise element, this prepares ligaments, tendons & joints. (b) A pulse raising cardiovascular element (6-10mins) that not only increases the mobilisation of the afore mentioned structures but also serves to increase your cardiopulmonary output (breathing rate and heart rate). Cool Downs - should incorporate (a) a light cardiovascular element such as cycling or walking on the spot (3-5mins). (b) a sufficient amount of stretching exercises that focus on the areas that have been used (20-30secs each).

All exercises must be appropriate to the physical demands of the program and consider factors specific to the individual exerciser (exercise history, fitness level, medical conditions, etc.).

Steady Pace Aerobic Training You could achieve this through steady pace running or cycling and try to increase the total distance and duration each time. Use the training log at the back of the booklet to record this.

Fartlek Aerobic/Anaerobic TrainingA good way to increase your general fitness is by conducting some fartlek training sessions, they can be either the easiest or hardest thing you do all week. It’s a Swedish term meaning ‘speed play’, and it basically consists of fast, medium and slow running/cycling over varying distances.

Here’s how a typical Fartlek session would work. After a steady warm-up, simply pick a landmark – for example a tree, lamp-post, or phone box – and run/cycle to it hard, then return to your steady pace until you’ve recovered. Then pick another landmark, run/cycle hard to that, recover and so on.

There doesn’t need to be a set structure, for your first quick burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next quick burst you’ll see something 800m away and work towards it at an increased pace. It’s entirely up to you how hard or easy you make the session. Unlike track intervals, fartlek doesn’t require you to set a distance to run, or a time to recover just listen to your body to determine your recoveries. After a hard sprint, jog until you’ve got your breath back, the lactic acid has drained from your legs, and your heart’s stopped thumping. Then go again.

If you want to add an unexpected element to fartlek training, run with a friend and take it in turns to call the next fast leg. Use the training log at the back of the booklet to record this.

Specificity of TrainingSpecificity is simple, basically you have to train the body in ways which you intend to use it. The human body will only adapt to the training load/challenge you place on it. If strength stimuli are applied then only strength is improved; if endurance stimuli are applied, then only endurance is improved. Your body will only improve in the area where the training load/challenge is applied. Specific training loads/challenges will produce their own specific physiological response and adaptations; this is because all exercises have a very specific performance speed and pattern of joint and muscle activation, movement and coordination.

Any designed training intervention must be specific to these factors (e.g. a high quantity of exercises that train for carrying heavy objects will have little to no improvement on aerobic capacity and training at low speed increases low speed strength substantially but has little effect on high speed strength). Although specificity is important, it is necessary in every training intervention to include exercises of a general nature (e.g. running, clean and press, squats). These exercises may not always relate too closely to the movement of any athletic event but they do give a balanced development and provide a strong base upon which highly specific exercise can be built. Furthermore, aerobic fitness, muscular endurance and flexibility are common to many movements therefore the specific training of the fitness elements for one thing may be of benefit to many others.

FlexibilityFlexibility exercises should be incorporated into the overall fitness programme sufficient to develop and/or maintain range of motion (ROM). These exercises may also reduce the likelihood of injury, reduce muscle soreness following exercise and may enhance muscular performance. These exercises should stretch the major muscle groups of the body. There are a number of forms of stretching techniques. However those without specific up-to-date knowledge in this area are advised to adhere to the following guidelines.

Frequency: 2-3 days per week. Duration: Hold each stretch for 20-30 seconds, 1-3 times in a static position. Areas: All key muscle groups. Use the training log at the back of the booklet to record this.Below are two examples of gym based training programmes that are fire fighter specific, incorporating movement patterns and taking into account repetition and load of the specific task it is mimicking. Applicants with low initial fitness levels should consider starting on the first programme before progressing over time to the second programme.

Low Initial Fitness LevelOur Exercise Physiologist has made the following suggestions to help you prepare for the RDS Course….

Exercise Reps Workload/Duration Sets This exercise replicates…..

(B/B) Upright Row to Press x10Build up to

10kg x1 Opening appliance lockers

Total Body Cardio Machine(Ideally: X-Trainer/Rower)

2mins

@75% MaxHR

x1 Challenging physical activity during the initial stages of an incident

Abducted Lifting & Lowering x6Build up to

15kgx2

Removing equipment from lockers

(2xD/B) Farmers Walk 5metres(x6)

Build up to 30kg Carrying equipment at incident


2mins

@75% MaxHR


(1xD/B) Hose Running Rotations x25Build up to

10kgx2

Running out 70mm hose

(2xD/B) Walking Half Shoulder Press x10Build up to

30kg Under running ladder


2mins

@75% MaxHR


(Cables) Kneeling Pull Downs(One handed) x10

Build up to 28kg

x2Extending a 10.5m ladder

Walking Half Lunges(w/ alternate side toe touches) x12 BW Making up 70mm hose


10mins

@70% MaxHR

x1 Challenging physical activity during the later stages of an incident

Moderate to High Initial Fitness LevelOur Exercise Physiologist has made the following suggestions to help you prepare for the RDS Course….

Exercise Reps Workload/Duration Sets This exercise replicates…..

(B/B) Upright Row to Press x10Build up to

10kg X2 Opening appliance lockers


3mins

@90% MaxHR


Abducted Lifting & Lowering x6Build up to

15kgx3-4

Removing equipment from lockers

(2xD/B) Farmers Walk 5metres(x6)

Build up to 30kg Carrying equipment at incident


3mins

@90% MaxHR


(1xD/B) Hose Running Rotations x25Build up to

10kgx3-4

Running out 70mm hose

(2xD/B) Walking Half Shoulder Press x10Build up to

30kg Under running ladder


3mins

@90% MaxHR


(Cables) Kneeling Pull Downs(One handed) x10

Build up to 28kg

x3-4Extending a 10.5m ladder

Walking Half Lunges(w/ alternate side toe touches) x12 BW Making up 70mm hose


15mins

@75% MaxHR

x1 Challenging physical activity during the later stages of an incident

Programme Frequency

Recruits starting with a lower fitness should aim to complete the top programme or something similar at least 1-3 times per week. Recruits starting with moderate/high fitness levels should aim to complete the bottom programme or something similar 2-4 times per week, scheduling adequate recovery days.

(B/B) Upright Row to Press Abducted Lifting & Lowering

(2xD/B) Farmers Walk (1xD/B) Hose Running Rotations

(2xD/B) Walking Half Shoulder Press (Cables) Kneeling Pull Downs (One handed)

Walking Half Lunges (w/ alternate side toe touches)

Below are other relevant topics related to Health, Fitness and Well-being which would be useful for you to spend some additional time researching prior to attending your 2 week RDS Safe to Ride Course:

HydrationProper hydration is important for overall health. Without proper hydration, you become dehydrated, which means your body does not have enough water to function normally. Dehydration of as little as 2% can have up to 10% decrease in physical ability and performance. As a rough guide you should consume approx. 0.326litres of fluid for every 10kg of body weight each day. This figure will increase dependant on ambient temperature, humidity and exercise.

It might surprise you to know that when you exercise you can lose up to a litre of fluid in an hour, although the amount lost varies from person to person and depends on how long and how hard you’re exercising. You mainly lose fluid through sweating and in the air that you breathe out. If you don’t keep your fluid levels topped up, you will quickly become dehydrated, which can affect your health and ability to continue exercising. Therefore, it’s important to make sure you get the right amount of fluid pre, during and post exercise.

Balanced NutritionNutrition should be carefully planned in order to provide two things, a balance in terms of nutrients and an energy balance in terms of intake versus expenditure.

The nutrients we must balance are, Proteins - essential to growth and repair of muscle and other body tissues, Fats - one source of energy and important in relation to fat soluble vitamins, Carbohydrates - our main source of energy, Minerals - those inorganic elements occurring in the body and which are critical to its normal functions, Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body, Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water, and Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system.

Energy balance refers to the amount of calories that our body expends for movement and running its primary systems versus the amount of calories we intake through diet. Now, here’s the interesting part, whether the calories are from healthy or unhealthy foods, if we eat more calories then our body uses the excess difference is stored in the body. In contrast, if we eat less calories then we intake the short fall will be taken from stores and thus we lose weight.

RecoveryRecovery is vital to all training mechanisms as the adaptation discussed above occur during this phase. Recovery allows the body to do a number of things (e.g. replenish the fuel stores that were used during the exercise and ensure the muscles and nervous system recover back to their previous state and beyond). Although getting enough sleep is crucial to health and fitness, recovery doesn’t always

Additional Useful Topic Areas

necessarily mean sleep; the body will still be able to recover from training by keeping activity levels low and getting adequate nutrition and hydration.

DateSession Type NYFRS Recruitment Staff Only

NFSTPreparation Exercises

RDS Course PreparationProgramme

Run BikeOther Comment

W/C: 10 / 11 Distance Time Distance Time

Exam

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Wk

Mon 2.45km 18:24 Stretches

TueWed 2.59km 19:51 Stretches

Thu 5.13km 10:24 Stretches

Fri

Sat 1.89km 16:44 Stretches Stage in the Process

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Useful Contact NumbersReception - NYFRS Service Head Quarters: 01609 780150

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