2020 MCAF Risk Mitigation Plan

2020 RISK MITIGATION2P0L1A8N
“In no other profession are the penalties for employing untrained personnel so appalling or
so irrevocable as in the military.”
General Douglas MacArthur

VPP

2020 RISK MITIGATION2P0L1A8N
“In no other profession are the penalties for employing untrained personnel so appalling or
so irrevocable as in the military.”
General Douglas MacArthur 

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left blank.

UNITED STATES MARINE CORPS

MARINE CORPS AIR FACILITY
2100 ROWELL ROAD

QUANTICO, VIRGINIA 22134-5063

5100
SAFETY
5 Jan 20

From: Commanding Officer, Marine Corps Air Facility Quantico
To: Distribution List

Subj: 2020 RISK MITIGATION PLAN

Ref: (a) AFO 5100.4F

In June of this last year MCAF commemorated 100 years of supporting the evolution of Marine
Aviation. The efforts of those who served before us to expand the capabilities of the Marine
warfighter, and the efforts you take every day in support of those who depend on us to succeed in our
mission will never go unappreciated.

As we enter a new decade, we can anticipate a marked increase in our operations as we support
our tenant’s execution of the 2020 election. This increase will require each of you to remain flexible
as we can expect every support function we provide to be tested. Through this season I expect each
of you to conduct yourselves as consummate professionals in the execution of your duties, and
during both on and off duty activities, act in a manner where your approach is accidents, mishaps,
and injuries are minimized if not eliminated.

As I stated in my Command Philosophy, “our people are without a doubt our most important
resources.” With each of us embracing every aspect of the Voluntary Protection Program (VPP),
keeping our eyes open and reporting hazards, eliminating and mitigating exposure, being trained in
how to execute each task safely, and being actively involved in the safety program, we will ensure at
the end of the year the success of our mission, and doing so with minimal incidents that result in lost
time or light duty.

As we continue with our proactive approach to safety, I require each of you to use this 2020 Risk
Mitigation Plan as a tool to ensure your respective section can lean forward in your risk management
efforts. I also require section leadership to develop strategies so all hands, including new joins, are
introduced to the Risk Mitigation Plan to develop a clear understanding of their OIC’s expectations.
This publication will not become an “administrative check in the box” rather a resource we utilize as
a Command to improve and sustain the world-class safety culture that has been established.

Lastly, never forget your value! You have value to me and the SgtMaj, to this Command, to your
family and friends, to the Corps, and to this nation. It is important we do everything in our power to
ensure the safest and healthiest work environment possible, because others are counting on it. Let’s
have a great year MCAF!

R. S. VUOLO

DISTRIBUTION: A

2020 RISK MITIGATION2P0L1A8N
“In no other profession are the penalties for employing untrained personnel so appalling or
so irrevocable as in the military.”
General Douglas MacArthur 

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JOB (TASK) HAZARD ANALYSIS

Task Title: MCAF S-1 JHA

Job Hazard Analysis for MCAF S-1 Section. These hazards are associated with the S-1 office

Description: of the MCAF Headquarters building and the Marines at risk perform work of an administrative

nature.

JHA ID: JHA-2020-S1-01 Status: Approved Review Due On: 2021-01-27

JHA ACCOUNTABILITY

Responsible Section: S1 (S1, HQ / HQ Support Common Use JHA: Yes
Reviewer/Drafter:
Reviewer Signature: Staff)

Date Signed: 1stLt Mary Kraynak Approver: Mr. Michael R Hancock

SMS, SGE
HANCOCK.MIC
KRAYNAK.MAR Digitally signed by Approver Signature: HAEL.R.108915 Digitally signed by
Y.ELIZABETH.1 KRAYNAK.MARY.ELIZABE Date Signed: HANCOCK.MICHAEL.R.10
TH.1467619183 89155440

467619183 Date: 2020.01.28 09:41:58 5440 Date: 2020.01.28 19:49:05
-05'00' -05'00'

28-Jan-2020 28-Jan-2020

UNIQUE TASK INFORMATION

Explanation

Special training required to accomplish this Yes Ergonomics training should be a requirement for all

task. admin personnel.

Special equipment required. Yes General office equipment to include computer,

shredder, copy machine.

Chemicals associated with this task. No NA

Governing policy, procedure, or TM. Governing Current IH survey outlines ergonomic

Policy requirements.

EXPOSURE RISK AND PPE REQUIRED

Body Part/System(s) exposed to hazard. Body / Torso PPE: Ergonomics Training
Ergonomics Training
Body Part/System(s) exposed to hazard. Hands PPE:

Body Part/System(s) exposed to hazard. PPE:

Body Part/System(s) exposed to hazard. PPE:

PPE Comments, Notes, & Information:

TASK STEP, RISK, AND CONTROL MEASURES

Step # 1 Step Title/Description: Driving to and from work.

HAZARD: Collision, Speed, Slips Trips and Falls.

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

II - Critical C - May RAC 3 - Moderate Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

All drivers and passengers in vehicles are required to wear seat belts, avoid distractions, and follow applicable

state and local laws. It is important when you drive to act as a professional in the operation of your vehicle.

When crossing the street, or walking through parking lots be aware of ice and/or snow that could cause a

slip/fall, and be aware of other vehicles. Use crosswalks when available.

Step # 2 Step Title/Description: Use of Computer: Repetitive movements while using the computer,

mouse, and other computer peripherals in order to complete job assignments.

HAZARD: Repetitive motion injuries

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Proper chair, keyboard, and monitor adjustments to limit repetitive motion strain. Ensure the office has

adequate lighting and minimize glare from windows or other light sources. Take periodic breaks to

stand/stretch and rest eyes.

Step # 3 Step Title/Description: Ergonomics: Lifting and moving light to heavy objects.
HAZARD: Repetitive motion injuries

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SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Prior to lifting objects, evaluate the load, task, environment, and individual capability. Utilize the "power

zone" (mid-thigh to mid-chest). Use mechanical aids (carts, dolly) when possible. When lifting do not twist the

truck during the handling process. For additional "Materials Handling" information, contact the Safety Office.

Step # 4 Step Title/Description: Shredder: Using paper shredder to destroy documents.

HAZARD: Caught in, pinch, laceration

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - No (If Yes, describe in

Negligible control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

If adding shredder oil, be sure to wash hands to prevent ingestion. Do not bypass safety switch. Do not run

fingers along bottom of cutting blades to clear out a jam. Do not wear loose clothing when operating the

shredder, and allow the shredder to cool down during times of excessive use.

Step # 5 Step Title/Description: Contagious illnesses: Illnesses spread by sick coworkers

HAZARD: Contagious illnesses

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

it is important if you have a potentially contagious illness to report it to your Chain of Command. Keep all

areas of the office clean, disinfect shared work items between uses, practice good personal hygiene and

cleanliness in the workplace to include properly washing hands and covering coughs and sneezes.

Step # 6 Step Title/Description: File Cabinet Use.

HAZARD: Struck by,

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate No (If Yes, describe in control

measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

File cabinets are a common source of injuries. File drawers should be kept closed when not removing or

replacing materials. A full top drawer with an empty of partially filled bottom drawer can cause the cabinet to

tip over. Do not extend drawers into isles. Do not stack items on the top of a file cabinet where they could fall

to a lower level striking someone using the bottom drawers.

SPECIAL INSTRUCTIONS
1. Offices are safe places to work in comparison to industrial and construction sites, but injuries that do occur

in office environments are not inconsequential and can result in disabling injuries. Be aware of your
surroundings and your activities in an office, remove all trip hazards, do not stand on chairs or office
furniture, do not overload power strips, do not daisy chain surge protectors, do not leave approved space
heaters unattended and do not use extension cords as permanent wiring.
2.
3.
4.
5.
6.











2020 RISK MITIGATION2P0L1A8N
“In no other profession are the penalties for employing untrained personnel so appalling or
so irrevocable as in the military.”  
General Douglas MacArthur 

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left blank.

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JOB (TASK) HAZARD ANALYSIS

Task Title: PFT/CFT, BCP, Unit Runs, Physical Training

Description: This JHA covers relevant hazards associated with the common physical fitness activates
conducted in the Marine Corps

JHA ID: JHA-2020-S3TRNG-01 Status: Approved Review Due On: 2021-01-15

JHA ACCOUNTABILITY

Responsible Section: S3 - Base Ops / Trng Common Use JHA: Yes
Reviewer/Drafter:
Reviewer Signature: GySgt Jennifer Quinn Approver: Mr. Michael R Hancock

Date Signed: SMS, SGE
QUINN.JENNIF HANCOCK.MIC Digitally signed by
ER.LYN.129633 Digitally signed by Approver Signature: HAEL.R.108915 HANCOCK.MICHAEL.R.1
QUINN.JENNIFER.LYN.129 Date Signed: 089155440
6331496
Date: 2020.01.28 19:48:13
1496 Date: 2020.01.28 09:57:18 5440 -05'00'
-05'00'

28-Jan-2020 28-Jan-2020

UNIQUE TASK INFORMATION

Explanation

Special training required to accomplish this No NA

task.

Special equipment required. No Potentially reflective vests, flashlights, CFT

Equipment, Road Guards, Corpsman

Chemicals associated with this task. No

Governing policy, procedure, or TM. Governing MCO 6100.13A w/ Ch 2 (Physical Fitness)

Policy MARADMIN 111/15 (USMC Heat & Cold Injury

Prevention Program)

EXPOSURE RISK AND PPE REQUIRED

Body Part/System(s) Feet – Sprains, Strains, Impact Injuries PPE: Proper foot wear for
exposed to hazard. respective activity

Body Part/System(s) Body / Torso – Sprains, Strains, PPE: Reflective gear if in
exposed to hazard. low light levels

Body Part/System(s) Body – Over exposure to heat/cold PPE: Proper attire, hydration
exposed to hazard.

Body Part/System(s) PPE:
exposed to hazard.

PPE Comments, Notes, & Information: Prior to any physical fitness activity individuals should understand the

risks at hand and don proper PPE to prevent potential injury. PFT's should include vests for road guards if

required, and proper well-fitting footwear should be worn by all runners

TASK STEP, RISK, AND CONTROL MEASURES

Step # 1 Step Title/Description: PFT - Event 1 and 2, Pull-ups/Sit Ups

HAZARD: Shoulder/Upper Body Strain, Slips, Trips, Falls, Lacerations

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Individuals monitoring/supervising the PFT should ensure bars are not wet causing individuals to slip, and

ensure the pull-up structure is secure and stable capable of supporting the weight of users during the event

without falling. Leaders should ensure all individuals properly warm up and stretch to reduce the risk of

injury. Prior to the sit-up portion, monitors should survey the ground area to ensure there are no protruding or

sharp objects that individuals may come into contact with during the event.

Step # 2 Step Title/Description: PFT - Event 3, 3 Mile Run

HAZARD: Exertion, Slips, Trips, Falls, Sprains, Strains

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

PFT routes are typically hazard free, however runners should be aware of uneven ground, loose gravel, and in

the spring, any sand remaining in the road from winter treatments. See comments regarding sand in the

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Special instructions section at the end of this JHA. Additionally, as with all runs either unit or individual,
awareness of temperature extremes in the winter, or the flag condition in the summer is critical to the safety of
the runner. Be aware of the weather conditions, and act in accordance with appropriate policy.

Step # 3 Step Title/Description: CFT

HAZARD: Uneven Ground, Protruding Objects

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - Negligible No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Individuals should pay close attention to the ground around them as they conduct CFT maneuvers in grass

fields. Uneven ground and protruding objects that have gone unnoticed should be avoided to prevent injuries.

If objects, holes, or uneven areas are identified contact the CFT coordinator or the Training Safety Officer

immediately.

Step # 4 Step Title/Description: Unit Runs/Unit Physical Fitness

HAZARD: Slips, Trips, Falls, Impact with object, Exposure

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 4 - Minor No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

In addition to the control measure taken above, during unit physical fitness activities it is critical to monitor

local traffic if a unit run is conducted with runners and vehicles will share a common road. Ensure road guards

are properly outfitted with reflective gear, and if running in low light conditions, obtain flashlights to increase

driver's visibility of the formation.

Step # 5 Step Title/Description: Individual / Section PT

HAZARD: Exposure, Sprains, Strains, Slips, Trips, Falls

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate C - May RAC 3 - Moderate No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

During individual or section PT it is critical that individuals understand the event they will be participating in,

and warm up/stretch appropriately. Additionally, runners should be aware of their route, and if running alone,

should inform others where they will be and expected time of return. Regardless of season, ensure all

participants are properly hydrated. For unit and/or section PT, the senior individual will ensure the activity is

conducted in a safe manner and make every effort that NO individual is injured.

Step # 6 Step Title/Description:

HAZARD:

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

(If Yes, describe in control

measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

SPECIAL INSTRUCTIONS
1. There have been serious injuries resulting from the sand that remains in the roadway after winter road

treatments. The sand that gathers along the curb creates an extreme risk of "slipping" when runners turn,
accelerate, or jump from the sidewalk. In 2014 an individual suffered a serious groin strain when they lost
their footing during a practice PFT when they stepped down from the sidewalk onto a sand covered
roadway. Awareness of the surface is a key element of ensuring your run can be conducted without injury.

2. The safety office encourages everyone to review the 2019 Trend Analysis report located in the “Annual
Risk Mitigation Plan.” Trends showed in 2019, the most common injury occurred while conducting
Physical Fitness Activities.

MCAF Quantico

Job Hazard Analysis Program

JOB (TASK) HAZARD ANALYSIS

Task Title: Birdscare Pyrotechnic Use/Handling

The Airfield Manager and Flight Clearance store, transport and expend bird scare pyrotechnics

Description: with an explosive classification of 1.4 to disperse birds and other wildlife posing a hazard to

aircraft operations.

JHA ID: JHA-2020-BOPS-01 Status: Approved Review Due On: 2021-01-15

JHA ACCOUNTABILITY

Responsible Section: S3 - Base Ops / Trng Common Use JHA: No
Reviewer/Drafter:
Mr. Virgil Moore, MCAF Approver: Mr. Michael R Hancock
Reviewer Signature: Airfield Manager
SMS, SGE
Date Signed: HANCOCK.MICH Digitally signed by
MOORE.VIRGIL Digitally signed by Approver Signature: AEL.R.10891554 HANCOCK.MICHAEL.R.108
MOORE.VIRGIL.L.1104276330 9155440

.L.1104276330 Date: 2020.01.28 08:13:00 40 Date: 2020.01.28 19:55:43
-05'00' -05'00'

28-Jan-2020 Date Signed: 28-Jan-2020

Special training required to UNIQUE TASK INFORMATION
accomplish this task. Explanation

Special equipment required. Yes Initial and annual recurring pyrotechic handling and use training
Chemicals associated with consisting of SOP review, video, and practical hands-on training
this task. are required.

Governing policy, Yes Type ABC Fire Extinguisher
procedure, or TM.
Yes Bird scare cartridges contain a mixture of Potassium nitrate, carbon,
sulfur, aluminum powder, titanium, potassium perchlorate, and
silica-amorphous silica fume.

Governing MCAF Quantico Safe and Effective Pyrotechnic Use "SOP", AFO
SOP 3700.1N CHG 1, Chptr 9, Pyro Safety Data Sheets, CAPA
Instructional Video

EXPOSURE RISK AND PPE REQUIRED

Body Part/System(s) Head / Face / PPE: Always don safety glasses prior to firing launchers. 6mm
exposed to hazard. Eyes blanks eject to the rear of the very pistol often striking the
face.

Double hearing protection is required when expending the

Body Part/System(s) Ears PPE: 15mm screamer cartridge (exposure level average -101dB)
exposed to hazard. and highly encouraged when expending the 15mm banger
(exposure 62-81dB) and CAPA cartridges (no major noise

exposure at 1,000' detonation).

Body Part/System(s) Hands PPE: Leather or NOMEX gloves are required when firing the
exposed to hazard. CAPA launcher.

Body Part/System(s) Body / Torso PPE: None
exposed to hazard.

PPE Comments, Notes, & Information: Body/Torso risk associated with crouching to access pyrotechnics in safe

2105A reduced by using proper bending/crouching techniques.

TASK STEP, RISK, AND CONTROL MEASURES

Step # 1 Step Title/Description: Initial Handling and Transport of Pyrotechnics

HAZARD: Ergonomic/Body Injury/Explosives/Fire/Slips Trips and Falls

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - Negligible No (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Inspect the serviceability of fire extinguisher in Ops vehicle and determine if quantities in metal container are

sufficient. Should additional pyro be required, procure items from Safe 2105A. Practice proper body

ergonomics when crouching and use caution when reaching into safe to avoid head injury. No more than 4

personnel can be located inside the floor's yellow and black caution tape when the safe is open nor can exercise

or other equipment be located within this area or items stored on top of the safe at any time. In case of

emergency, there are two fire extinguishers nearby and multiple exits as depicted in the Safe and Effective

Pyrotechnic Use "SOP". Secure safe and proceed to Ops vehicle. Secure metal container in back of vehicle

until ready to use. Ensure all required PPE is on hand.

MCAF Quantico

Job Hazard Analysis Program

Step # 2 Step Title/Description: Load and Fire of Double-Shot Launchers and 15mm

cartridges/6mm Blanks

HAZARD: Aircraft Ops/Explosives/Fire/Noise

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - Negligible Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Prior to firing pyro during flight ops, notify Tower of the location of birds/wildlife and dispersal intentions. Care must be
taken to avoid chasing birds/wildlife on or across the runway or other critical areas. Don required hearing and eye
protection. To load 15mm banger cartridge into the double-shot launcher, move firing hammer to cocked position and
insert the fuse end first into the muzzle. For screamer cartridges, insert the hollow end into the muzzle. CAUTION:
Cartridges may explode if inserted backwards. Place 6mm blank rounds in angled chambers. WARNING - After
cartridges are loaded, keep hands away from cartridges and keep launcher pointed down range. To fire, aim in the desired
location with arm straight at a minimum 45 degree angle and pull trigger. The empty blank rounds may eject toward your
face so it is important to make sure your safety glasses are properly donned. Never fire from inside the vehicle and avoid
firing into dry grass or shrubbery. Should expended pyrotechnics cause a fire, immediately notify ARFF. Attempt to put
out the fire with on-hand Type ABC fire extinguisher only if safe to do so. Report all mishaps/near misses.

Step # 3 Step Title/Description: Clear, Load and Fire of CAPA Launcher and Anti-Bird Cartridges

HAZARD: Aircraft Ops/Explosives/Fire/Noise

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - Negligible Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Prior to firing CAPA during flight ops, notify Tower of the location of birds and dispersal intentions. Care must be taken to

avoid dispersing birds across the runway or other critical areas. Don PPE gear to include hearing, eye protection and heat

resistant gloves. To clear, point the CAPA launcher muzzle to the ground, open and confirm the barrel, pin grove, breech,

firing pin and sleeve are clean. To load, point the muzzle to the ground, open, insert the cartridge sleeve into the barrel,

slide the cartridge into the sleeve, close the launcher and keep fingers away from the trigger until ready to fire. To fire, aim

straight at a 45 degree angle, pull back, and pull trigger. Open the signal launcher to allow for dissipation of propulsive

gases and collect and dispose of the expended cartridge, as necessary, to prevent FOD. Do not fire from inside a vehicle

and avoid firing toward dry grass/shrubbery. In case of fire, immediately notify ARFF. Report all mishaps/near misses.

Step # 4 Step Title/Description: Handling Misfire/Dud Cartridge

HAZARD: Fire/Explosive/Body Injury

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

II - Critical D - Unlikely RAC 4 - Minor Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

DOUBLE SHOT LAUNCHER: If double shot launcher misfires, make two more attempts. If pistol still fails to fire, hold

in right hand, pull hammer back with left hand while trigger is depressed. Release hammer. If blank fails to fire after this

attempt, lay launcher on the ground pointed in a safe direction and wait 30 seconds. Remove banger/screamer cartridge and

replace misfired blank. Attempt to fire a second time. If fails to fire a second time, lay launcher on the ground pointed in a

safe direction, wait 30 seconds, remove cartridges and notify the Airfield Manager. CAPA: Should the CAPA launcher

misfire (typically caused by incorrect cartridge pin position), do not look down the barrel end. Keep barrel pointed in a

safe direction for at least one minute. Reengage the hammer and reattempt fire. If second attempt fails, eject the cartridge

to the ground, mark the area, and immediately contact ARFF and Tower. Do not pick up the unexploded cartridge.

Step # 5 Step Title/Description: Return to Base Operations

HAZARD: Ergonomic/Body Injury/Explosives/Fire/Slips Trips and Falls

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - No (If Yes, describe in

Negligible control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Upon completion of pyrotechnic employment, ensure all pyrotechnic cartridges are secured in the metal container and

launchers are accounted for. Upon return to Ops, inspect pyro container contents to determine if remaining quantities are

sufficient for future dispersal effort readiness. If CAPA launcher was used, clean and return the launcher and any

unexpended CAPA cartridges to the safe. Practice proper body ergonomics when crouching to return material to Safe

2105A and use caution when reaching into the safe to avoid head injury. No more than 4 personnel can be located inside

the floor's yellow and black caution tape when the safe is open nor can exercise or other equipment be located within this

area or items stored on top of the safe at any time. Secure the safe. Wash hands thoroughly.

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JOB (TASK) HAZARD ANALYSIS

Task Title: Transient Aircraft Parking

Description: Flight Clearance personnel are required to provide parking apron marshalling services to
transient fixed and rotary wing transient aircraft.

JHA ID: JHA-2020-BOPS-01 Status: Approved Review Due On: 2021-01-15

JHA ACCOUNTABILITY

Responsible Section: S3 - Base Ops / Trng Common Use JHA: No
Reviewer/Drafter:
Reviewer Signature: Virgil Moore Approver: Mr. Michael R Hancock

Date Signed: SMS, SGE
Digitally signed by HANCOCK.MIC Digitally signed by
MOORE.VIRGI MOORE.VIRGIL.L.1104276 Approver Signature: HAEL.R.108915 HANCOCK.MICHAEL.R.10
330 Date Signed: 89155440
L.L.1104276330 Date:
2020.01.28 06:32:56 5440 Date: 2020.01.28 19:55:13
-05'00'
-05'00'

28-Jan-2020 28-Jan-2020

UNIQUE TASK INFORMATION

Explanation

Special training required to accomplish this Yes OJT/practical based. Trainees must successfully

task. park 10 aircraft prior to certification. Personnel

must also be AVOC certified. This requires initial

and recurring classroom training.

Special equipment required. Yes Taxi guidance wands

Chemicals associated with this task. No

Governing policy, procedure, or TM. Governing Flight Clearance SOP

SOP

Body Part/System(s) EXPOSURE RISK AND PPE REQUIRED PPE: Cranial impact helmet
exposed to hazard. Head / Face / Eyes PPE: with liner and goggles
PPE: Aural Sound Protector
Body Part/System(s) Ears PPE: providing double
exposed to hazard. hearing protection

Body Part/System(s) Body / Torso Reflective safety vest
exposed to hazard.
Gloves during cold
Body Part/System(s) Hands weather conditions
exposed to hazard.

PPE Comments, Notes, & Information:

TASK STEP, RISK, AND CONTROL MEASURES

Step # 1 Step Title/Description: Proceed to parking apron to direct aircraft

HAZARD: Aircraft noise, aircraft movement

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

III - Moderate D - Unlikely RAC 5 - Negligible Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Proceed to the apron using the designated vehicle traffic flow route. Give way to moving aircraft and

emergency response vehicles. Park the Ops vehicle well clear of aircraft safety zones with rooftop amber

flashing lights in the on position. Don cranial, ear protection, goggles and safety vest. Exit the vehicle with

taxi guidance wands, scan for and pick up potential FOD and await the aircraft near the edge of the taxi lane

leading to the appropriate spot.

Step # 2 Step Title/Description: Park the aircraft

HAZARD: Aircraft noise, moving aircraft

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

II - Critical D - Unlikely RAC 4 - Minor Yes (If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Position yourself so that the pilot has an unobstructed view of taxi guidance signals. If you can see the pilot's

eyes, the pilot can see your signals. Ensure signals are precisely executed. It is better to exaggerate a signal

than to make it in such a manner that it may be misinterpreted. During hours of darkness, illuminated wands

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must be used. Beware of jet blast, props and rotors. Rotors are particularly hazardous. Do not approach a
helicopter while rotors are engaged without direction from the crew. Never approach a tail rotor type helicopter
from the rear while the rotors are turning. Do not proceed within 50’ of the nose and 200’ from the rear of a
C-130 or other prop engine aircraft while engines are turning. Do not proceed within 25’ from the front of or
200’ to the rear of C-17 and other fixed wing jet aircraft. Rotor/prop wash and jet blast may hurl pieces of
debris striking personnel or objects. Park aircraft per current policy to reduce this potential. Ensure all
transient aircraft are parked with a minimum wing tip/rotor clearance of 25’. Any deviation to this policy will
require Airfield Manager approval and wing walkers.

Step # 3 Step Title/Description:

HAZARD:

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

(If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Step # 4 Step Title/Description:

HAZARD:

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

(If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Step # 5 Step Title/Description:

HAZARD:

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

(If Yes, describe in

control measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

Step # 6 Step Title/Description:

HAZARD:

SEVERITY: PROBABILITY: RAC: Is PPE Required during this step?

(If Yes, describe in control

measures below)

CONTROL MEASURES: (Specific Steps to eliminate or reduce the identified hazard exposure)

SPECIAL INSTRUCTIONS
1.
2.
3.
4.
5.
6.

Personal Protective Equipment (PPE) Base Operations

Requirement: 29 CFR 1910.132(a) ‐ Protective equipment, including personal protective equipment for eyes, face, head, and extremities, protective clothing, respiratory devices, and 
protective shields and barriers, shall be provided, used, and maintained in a sanitary and reliable condition wherever it is necessary by reason of hazards of processes or environment, 
chemical hazards, radiological hazards, or mechanical irritants encountered in a manner capable of causing injury or impairment in the function of any part of the body through 
absorption, inhalation or physical contact.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
Body 2308001BLKMR GSA OPR Purchase Dakota $103.50 No
Cold Weather 
Hazard Coveralls Notes  Comment
Cold Exposure
Current items are stored in supply warehouse for re‐issue during cold months. Multiple sizes 
required. Original set of gear purchase in winter of 2017.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life

Ear SparkPlug ‐  TL2A00326280 Servmart Moldex $45.65 No

Hazard Disposable Foam  Notes  Comment

Earplugs

Noise Exposure during weapons operation Noise Reduction Rating of this product is 33 dB. Contact Safety for purchase.  Contact Safety for 

purchase.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
4240‐01‐492‐5720 GCSS NA $4.26 No
Eyes Safety Goggles (Flight 

Hazard Deck) Notes  Comment

Airborne Particulates Goggles are provided as a part of the cranial package. This item will also be used for any AM2 matting 
replacement or repair, Aircraft Taxi, during fueling operations if aircraft are turning in the area, or 
other times the cranial is required. This eye protection is NOT to be used when chemical splash 
goggles are required.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
75125997 GSA OPR Purchase Belleville $171.19 No
Foot 330ST Wet Wx Flight 

Hazard Boots Notes  Comment

Flight line & Fueling activities There is an extremely long wait time once ordered from SERVMART. Well prior to order, contact the 
safety office with boot size needed. Safety will have boots transferred from Cherry Point or New 
River to Quantico.

Attention Safety Reps: PPE Training Requirements: 29 CFR 1910.132(f)(1) through 132(f)(2) ‐ The employer shall provide training to each employee who is required by this section to use PPE. Each such 
employee shall be trained to know at least the following: When PPE is necessary; What PPE is necessary; How to properly don, doff, adjust, and wear PPE; The limitations of the PPE; and, The proper care, 
maintenance, useful life and disposal of the PPE. Each affected employee shall demonstrate an understanding of the training specified in paragraph (f)(1) of this section, and the ability to use PPE properly, 
before being allowed to perform work requiring the use of PPE.

Saturday, February 01, 2020 Page 1 of 2

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
79356697 WorkBootsUSA.com Thorogood $97.95 No
Foot Safety Boots (Quick 

Hazard Remove) Notes  Comment
ARFF is to maintain a supply of 2 boots each of the most common sizes for distribution to new joins.
Operation of Heavy Equipment

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
Hands CamelBak $28.92 NA
Cold Weather Gloves CW05‐09 (size depend GSA OPR Purchase

Hazard Notes  Comment
Overexposure
These items will be provided to the fuels department prior to the potential of cold weather 
operations.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
NA Office First Aid Kit MC026545‐01‐433‐83 Servmart Ability One $29.39 Yes

Hazard Notes  Comment
General First Aid
Replacement kits available by contacting the safety office. Sections are reminded that not all items in 
first aid kits expire, and periodic inspectinos should be conducted to ensure items about to expire are 
replaced.  Additionally, ALL HANDS are reminded to submit a FIRST AID CASE if first aid items were 
used as a reults of a workplace injury not seroius enough to seek professional medical attention.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
$26.90 NA
NA Fire Extinguisher  TL2A63371819 Servmart NMC
Hazard Inspection Tag
Notes  Comment

NA (Fire extinguisher monthly inspection) Each items comes in a pack of 25. Contact Safety for purchase.

Body Part PPE Nomenclature NSN/Part Number Method of Purchase Brand Unit Price Shelf Life
TL2ARPT37 Servmart NMC $26.90 NA
NA Eye Wash Inspection 
Hazard Tag Notes  Comment
Each items comes in a pack of 25.  Contact Safety for purchase.
Required for weekly inspection.

Attention Safety Reps: PPE Training Requirements: 29 CFR 1910.132(f)(1) through 132(f)(2) ‐ The employer shall provide training to each employee who is required by this section to use PPE. Each such 
employee shall be trained to know at least the following: When PPE is necessary; What PPE is necessary; How to properly don, doff, adjust, and wear PPE; The limitations of the PPE; and, The proper care, 
maintenance, useful life and disposal of the PPE. Each affected employee shall demonstrate an understanding of the training specified in paragraph (f)(1) of this section, and the ability to use PPE properly, 
before being allowed to perform work requiring the use of PPE.

Saturday, February 01, 2020 Page 2 of 2













Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

Marine Corps Air Facility Quantico
Aircraft Rescue and Fire Fighting

Safety and Health Program

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EXPECTATIONS. As an integral part of the Marine Corps Air Facility (MCAF) Quantico
efforts in support of Marine Helicopter Squadron One (HMX-1) operations, the MCAF Aircraft
Rescue and Firefighting (ARFF) Department is committed by senior leadership to the policy of
conservation of manpower and material to the maximum degree practicable. This objective is
accomplished through the maintenance of safe and healthful working and living conditions by
the application of a comprehensive and effective mishap prevention and occupational health
program. ARFF will establish, supervise, and maintain a safe and healthful working
environment as it applies to non-combat conditions or to any emergency incident site. The
prevention and reduction of accidents, injuries and occupational illnesses are goals of the ARFF
Department and shall be primary considerations at all times. This concern for safety and health
applies to all members of the ARFF Department. The ARFF Department will make every effort
of achieving a safe and healthy work environment by following all Occupational Safety and
Health Administration (OSHA), laws and regulations.

MISSION. To establish occupational safety and health objectives for all ARFF activities and to
develop and implement guidelines in order to limit the exposure to situations and occurrences
that could have harmful or undesirable consequences while providing the safest possible work
environment for the ARFF Department.

REFERENCES.

(a) MCO 11000.11A, Marine Corps Fire Protection and Emergency Services Program

(b) NFPA 1561, Standard on Emergency Services Incident Management System.

(c) NFPA 1500, Standard for Fire Department OSH Program.

(d) NFPA 1584, Standard on the Rehabilitation Process for Members During Emergency
Operations and Training Exercises

(e) MCO 6260.3A, Marine Corps Hearing Conservation Program

(f) MCRP 3-02A, Marines Physical Readiness Training for Combat

(g) MCO 6100, 13A Marine Corps Physical Fitness and Combat Fitness Tests

(h) MCO 1500, 52D Marine Corps Water Survival Training Program (MCWSTP)

(i) MCO 1500, 59 Marine Corps Martial Arts Program (Short Title: MCMAP)

(j) MCO 3500, 27C Risk Management

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

Table of Contents

Page

Department 1: Fitness
Fitness Program Design……………………………………………………………. 1
Program Components……………………………………………………………… 3
Warm Up………………………………………………………………………... 3
Exercise…………………………………………………………………………. 4
Cool Down……………………………………………………………………… 5
Progression……………………………………………………………………… 5
Strength and Power……………………………………………………………... 6
Cardiovascular Training………………………………………………………… 7
Flexibility……………………………………………………………………….. 8
Lifestyle………………………………………………………………………….9

Department 2: Medical
Physical Injury Risks………………………………………………………….…… 10
Health Risks………………………………………………………………….…….. 10
Cardiovascular disease……………………………………………….…………. 10
Cancer…………………………………………………………………..………..11
Stress……………………………………………………………………….…… 11
Temperature………………………………………………………….…………. 12
Heat and Firefighting…………………………………………………………… 12

Department 3: Nutrition
Carbohydrates……………………………………………………………………… 15
Fats…………………………………………………………………………………. 17
Proteins…………………………………………………………………………….. 19
Vitamins……………………………………………………………………………. 20
Minerals……………………………………………………………………………. 20
Water………………………………………………………………………………..20
Suggestions for Nutritional Health………………………………………………… 22

Department 4: Risk Management Plan
Concept of Operations............................................................................................... 24
Responsibilities………………………………….…………………………………. 25
Risk Management Plan Process………………….………………………………… 25
Risk Identification………………………………………………………………. 25
Risk Evaluation…………………………………………………………………. 25
Prioritization………………………………………………………………….…. 25
Risk Control Measures………………………………………………………….. 25
Monitoring the Risk Management Program…………………………………….. 26
Risk Management at Emergency Operations………………………………...…. 26
Health and Expected Hazards by ARFF Marines………….…..………………….. 27

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM
Department 5: Rehabilitation Operations

Concept of Operations……….………………………………………..…………… 28
Responsibilities………………………………….…………………………………. 29

Rehabilitation Manager……………………….………………………………… 29
ARFF Marines……………………………………………………………….…. 30
Medical Personnel………………………………………………………………. 31
Procedures…………………………………………………………………………..31
Department 6: Critical Incident Stress
Definition………………………………………………………………………...... 33
Purpose...........................…………………………………………………………... 33
Critical Incident Stress Debriefing………………………………………………… 33
Department 7: Sight, Hearing Conservation and Medical Surveillance Program
Sight Conservation………………………………………………………………….35
Hearing Conservation……………………………………………………………… 36
Medical Surveillance Program…………………………………………………...…36

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

Department 1: Fitness

FITNESS PROGRAM DESIGN

1. As professional warrior-athletes, every Marine must be physically fit, regardless of age,
grade, or duty assignment. Fitness is an essential component of Marine Corps combat readiness.
Furthermore, physical fitness is an indispensable aspect of leadership. The habits of self-
discipline and personal commitment that are required to gain and maintain a high level of
physical fitness are inherent to the Marine Corps way of life and must be a part of the character
of every Marine. Marines who are not physically fit detract from the combat readiness of their
unit. The PFT/CFT are collective measures of general fitness Marine Corps-wide. They are
specifically designed to test the strength and stamina of the upper body, mid-section, and lower
body, as well as efficiency of the cardiovascular and respiratory systems.

2. In addition, Firefighting, by its very nature, includes the risks of injury and disease. Exposure
to hazardous situations, the necessity to perform at the peak of your physical capabilities, and the
ever present stress all contribute to the likelihood that you may sustain an injury. The most
beneficial and effective means to prevent injury is to follow standard safety procedures and
increase fitness levels through a comprehensive fitness program. Research has shown the need
for high levels of aerobic fitness, muscular endurance and muscular strength to perform safely
and effectively in the fire service.

3. Marines will participate in an organizational and individual Fitness Program (FP). The PFT,
CFT and Remedial Conditioning Program (RCP) are components of an effective organizational
FP. Recent trends and advancements in sports training and physiology as well as findings from
the Center for Disease Control and the American College of Sports Medicine recommend that
aerobic and muscle-strengthening activities be conducted more frequently, under higher intensity
and of shorter duration. Doing so provides greater health benefits and results in higher levels of
overall physical fitness. Reference (b) has adopted these recommendations and provides
Commanders/Officers in Charge (OICs) and Marines a wide variety of options to select from in
developing effective organizational and individual FP. Effective FPs achieve the following:

a. Contribute to the overall health and wellness of every Marine through regular exercise,
proper nutrition, health education and periodic physical and combat fitness evaluations.

b. Develop Marines who are physically capable of performing their job requirements in
garrison, training and combat.

c. Develop a reserve level of physical fitness and endurance in all Marines in order to
enhance their survivability in a combat environment.

d. Develop individual self-confidence and a competitive spirit through shared physical
challenge and adversity, thereby enhancing organizational discipline, morale, esprit de corps, and
combat readiness.

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

e. Navy Medicine provides care through Medical Treatment Facilities (MTF), local Branch
Medical/Health Clinics (BMC/BHC) and Sports Medicine and Reconditioning Centers
(SMART). Marines receive quality care and assistance through referral to a sports medicine
professional or nutritionist/dietician.

4. Annual Firefighter Assessment. The assessment consists of a series of tasks designed to
assess important physical abilities necessary for effective job performance as a firefighter. These
tasks were developed to mirror real situations that firefighters encounter on the job. These tasks
represent basic skills that do not require training or previous experience as a firefighter to
successfully complete.

a. An annual firefighter assessment will be required for all ARFF personnel in a full duty
status.

b. The Health and Safety Officer and the S/C shall conduct this assessment. This will consist
of the following:

(1) Task 1 – One Arm Hose Carry

(2) Task 2 – Ladder Raise

(3) Task 3 – Charged Hose Drag

(4) Task 4 – Ladder Climb (first time)

(5) Task 5 – High Volume Hose Pull

(6) Task 6 – Forcible Entry

(7) Task 7 – Victim Drag

(8) Task 8 – Ladder Climb (second time)

(9) Task 9 – Lower Ladder

(10) Task 10 – Tool Carry

Note

All Tasks must be completed in a time limit not exceeding 8 minutes.

c. ARFF personnel returning to full duty have up to 90 days from the day of clearance to
complete the firefighter assessment.

d. All personnel must understand the goal of these evaluations are solely for personal fitness
improvement. Each member is expected to improve between each assessment. Failure to pass
the assessment will result in disciplinary action or assignment to remedial PT.

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

PROGRAM COMPONENTS

1. Perform a minimum of five physical conditioning sessions of 30 minutes duration, per week.
This requirement can be satisfied through combining organizational combat conditioning or
individual physical fitness participation with Marine Corps Martial Arts Program (MCMAP),
Marine Corps Water Survival Training (MCWST), or other mission/operational specific training.

a. Strength training consisting of compound functional movements should be done at least
twice a week, in combination with or separate from cardiorespiratory exercise.

b. Exceeding the guidelines above will result in greater fitness and health benefits, but should
be done in a manner that is progressive in nature and provides adaptations to additional physical
demands.

c. Physical conditioning programs should not be developed solely towards preparation for the
PFT or CFT.

d. To the extent possible, Marines will conduct these conditioning sessions within normal
working hours.

e. Every Marine will develop an individual fitness program in order to enhance their ability
to meet the physical demands of firefighting while emphasizing the Marine Corps ethos of every
Marine a rifleman.

2. A comprehensive fitness program should include activities which help increase fitness levels
in a variety of areas. Whenever the design of a fitness program is considered, it is essential that
four components always exist:

a. Strength or power component

b. Cardiovascular component

c. Flexibility component

d. Lifestyle approach

Warm up

1. Training is designed to allow us to perform job related tasks in a safe, controlled environment
where skills and technique can be perfected. Unfortunately, despite the controlled environment
injuries continue to occur at an alarming rate. It may be possible to prevent over 50% of them
from occurring by following two basic concepts. The first is simply to increase our overall
fitness levels. The second is the warm up principle.

2. Before participating in any vigorous physical fitness program, a warm up period should be
observed. The warm up should consist of an activity that:

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

a. Involves the whole body.

b. Resembles the specific activity to follow, i.e., if preparing to run, walk and/or jog the first
half-mile.

c. Has a low, but sufficient enough intensity to break a light sweat.

d. Whenever possible, includes static (non-bouncing) stretching of all major muscle groups.

3. The reason for the warm up period is to prepare your body for the physical demands of the
exercise and increase body temperature. The warm up will increase heart rate, increase blood
flow to skeletal muscle, help relax and increase range of motion of muscles and assist in
mobilizing energy stores in your body. All these changes ultimately result in an increased level
of performance during the chosen activity and a safer experience with less chance of injury.
When planning a warm up, keep in mind the factors of time, intensity, activity and flexibility.

4. Time. The warm up period only requires a minimal amount of time, approximately 5-15
minutes, and provides a maximum amount of protection against injuries.

5. Activity. The types of activities that can be performed are varied, but all fall into the general
category of whole body activities involving all the major muscle groups of the body. General
warm up activities serve to increase the core body temperature and cause light sweating, but not
fatigue. Aerobics and calisthenics are excellent examples of whole body activities that are
familiar to most of us. Specific warm up activities are performed after the general warm up and
mimic the actual performance activity. Ideally they are interspersed with light, movement-
specific stretching. For example, if you are going to jog or run, you should start out by walking
and include some light stretching. Start out slow to avoid overextension of cold muscles.
Stretching techniques are most effective during the specific warm up and even more so in the
cool-down phase.

Exercise

1. Any exercise that uses the large muscle groups and allows individuals to achieve and
maintain their target heart rate for the prescribed exercise session is acceptable. Which activity
or apparatus is "best" is largely a matter of personal preference. With weight-bearing exercises
that use a large muscle mass (e.g., running, elliptical-cross training, cross country skiing), most
people are able to maintain higher heart rates and burn more calories with less perceived effort
when compared to exercises that focus on a lesser muscle mass (e.g., cycling, stepping). In other
words, the same amount of exercise will feel easier for most people.

2. Weight-bearing activities such as uphill walking, running, stair climbing, or interval training
are best at helping to maintain bone density and very effective in burning calories for weight
loss. Weight supported exercise, such as upright or recumbent stationary bicycles, can provide
an effective workout with less orthopedic stress. Swimming, cross-country ski machines,
elliptical cross-trainers, and rowing machines help develop both upper and lower body muscular
endurance. By exercising on a variety of apparatus, an individual will reduce the risk of

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Enclosure (1)

Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

developing overuse injuries, reduce monotony, and experience the specific benefits of each
activity.

3. Cross training is an effective way to improve performance, because it works the same muscles
in different ways. If you always perform the same activity you will be in great cardiovascular
and muscular shape for that specific activity, but won’t be in shape for a different activity.
Because firefighting uses so many muscles in so many different ways, you will increase
performance, cardiovascular fitness, and muscular endurance by doing a variety of
cardiovascular activities. Also, by using different muscle groups, the risk of injury is decreased.
Bones and joints are not continuously subjected to the stresses of the same activity.

Cool Down

1. After physical exertion, a cool down period is also recommended. A cool down period is
similar to the warm up period in that it provides a means for your body to return back to resting
levels safely and quickly. The cool down period can be performed with activities similar to the
warm-up period. This time aids the body in expelling and neutralizing the by-products of
vigorous activity that produce muscle fatigue and soreness. It also prevents blood pooling in the
extremities by actually aiding the return of blood to the heart. Blood tends to pool in the area of
most use (if you were running the blood would pool in your legs) and your body needs time to
redistribute this blood more evenly throughout your system. The problem of "tight" muscles or
muscle fiber shortening can be eliminated as well. And last but definitely not least, the cool
down facilitates muscular relaxation.

2. The cool down should be performed within 5 to 10 minutes of the activity to take advantage
of the increased body temperature. As you come to the end of your exercise program slowly
decrease the exercise pace until your heart rate is below 120. When you feel comfortable repeat
the static stretching you used to warm-up with. The cool down period is an ideal time to work on
long-term flexibility, so static stretches should be held for 20 seconds or longer.

Progression

1. Achieving and maintaining a high level of cardiovascular fitness is a long-term and lifelong
goal, which requires patience, persistence and consistency. The concept of progressive overload
applies here, which says that in order for in fitness levels to increase, the individual's
cardiorespiratory system must be subjected to increasing demands. Also, the principle of
specificity applies to cardiorespiratory training. If you train in your workouts by running 10,000
meters (6.2 miles) you will see a vastly improved cardiorespiratory system, but you cannot
expect to experience the same training benefits as an individual participating in marathons.

2. However, attempting to accomplish too-much, too-soon, with insufficient recovery, can result
in overuse injuries. Often injuries which result from improper training changes will not surface
until several weeks later. Therefore, it is imperative to make changes gradually. Do not increase
more than one training variable at a time (i.e., frequency, duration, or intensity), and allow only a
10% increase per week. Treating minor injuries appropriately is imperative. Progressive fatigue
or soreness warrant reduced or modified training.

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

3. Training is designed to increase our proficiency in carrying out the duties of our job, and
ultimately allow us to reach our goals of property conservation and protection of life in the
community we serve. It is important to remember that firefighting is not a steady-state activity.
It involves highs and lows of activity, and employs both aerobic and anaerobic activity.
Development of a well-rounded program for physical fitness is imperative in order for a
firefighter to achieve an optimum level of fitness. It is hoped that the information provided here,
and its subsequent inclusion into each individual’s training program, will help to allow training
to be what it is intended to be: a part of the solution, not a part of the problem.

Strength and Power

1. Similarly, strength and power are often used in the same context, but actually are quite
different. Strength is defined as the maximum ability to apply or to resist a force. This can be
seen as the ability to lift a maximal weight one time. Power is the ability an individual has to
utilize strength in relation to time. If two individuals with equal strength lift an identical weight,
and the first individual takes less time to complete the strength movement, the first individual is
said to have more power.

2. These guidelines are for the average individual. If you are already a power lifter or body
builder, this program may not be of sufficient intensity to meet your needs. It can, however,
serve as a good reminder of the foundation on which to build an individual fitness program. A
basic strength program should follow the following guidelines:

a. Incorporate basic exercises that work the major muscle groups. You should work in the
order of largest to smallest muscle groups.

b. Each major muscle group should be worked no more than three times a week and not on
consecutive days.

c. Between each exercise or set, allow ample recovery time: at least two minutes or until you
catch your breath.

d. Every exercise should be performed in a strict, slow and deliberate manner if maximal
gains are to be achieved without injury. A good rule of thumb is to take two seconds to lift and
four seconds to lower.

e. Perform all exercises through full range of motion to maintain flexibility and prevent
muscle soreness.

f. While in the lifting, or positive, phase, remember to breathe in. While in the lowering, or
negative, phase, remember to breathe out. This is important in aiding blood return to the heart.
If you hold your breath while exercising, you create such a tremendous pressure in your chest
cavity that blood flow back to the heart is hampered. This can result in decreased blood flow not
only to the heart, but to the brain and working skeletal muscles.

g. The optimal number of sets and repetitions varies slightly depending on which data you
read. Basically, three sets of 6-10 repetitions per body part is considered acceptable. One set is

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Subj: AIRCRAFT RESCUE AND FIREFIGHTING SAFETY AND HEALTH PROGRAM

defined as the number of repetitions done consecutively, without resting. For example, if you
were doing a bench press and had completed ten repetitions with a particular weight that would
be considered one set.

h. The process of choosing weight amounts for each exercise should proceed as follows: first,
a determination should be made as to what weight you could use to perform no more than ten
repetitions with a maximum effort. Once this has been determined, the amount of weight used
during the first two sets represents a percentage of that initial maximum weight. For example, if
you are able to bench press 100 lbs. for a maximum of ten repetitions, the weight you would use
for your first set would be 50% of 100 lbs, or 50 lbs. The weight you would use for your second
set would be 75% of 100 lbs, or 75 lbs. The third set would then require you to use the full 100
lbs.

i. Change up some sort of your program every 6 to 8 weeks so that your body and mind don’t
get bored. Ways to vary your program include: increasing or decreasing training frequency,
changing the exercises or order of exercises, increasing or decreasing reps or sets, changing the
type of training you do (circuit, super slow, etc).

Cardiovascular Training

1. Cardiovascular fitness relates to the efficiency with which your body can deliver energy and
oxygen and transport the waste products of muscular activity away from the active muscles.
Physical activity that requires only short periods of intense effort (such as that found in the
strength program) is called anaerobic activity because such exercises do not require oxygen to
perform. The energy in these types of activities is provided by local stores within the muscles.
For aerobic activities, however, the intensity is at a low enough level that the individual can keep
up a sustained effort of over one minute and up to hours. The local energy stores are not
sufficient to meet the needs of the muscles at these levels. Exercise or work tasks that are
sustained continuously for over one minute require the presence of oxygen for the working
muscles to metabolize fuel for muscular contractions. The more strenuous the task is, the greater
the oxygen requirement. The greater the ability of our cardiovascular system to deliver and
utilize oxygen, the more work we will be able to sustain, and the greater our level of
cardiovascular or aerobic fitness

2. Although an individual’s upper limit of cardiovascular fitness appears to be largely inherent,
improvements of 25% or more from a consistent training program are common. While MaxVO2
tends to reach a peak around age 25 and decreases approximately 10% per decade, this decrease
is markedly less for individuals who maintain their cardiovascular fitness programs, and it is not
uncommon for an active 50-year old to have a superior fitness level as compared to a sedentary
25-year old.

3. Firefighters need a high level of aerobic, or cardiovascular, fitness for several reasons.
Numerous studies have demonstrated the necessity of maintaining a high level of aerobic
capacity for fire service duties. Measurements of HR response taken during normal firefighting
tasks have been shown to be at or near, maximal levels. In addition, oxygen consumption rates
associated with the performance of live fire, rescue and suppression tasks fall within the range of
60-80% of max.

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4. All cardiorespiratory activities have certain things in common, such as increasing the fitness
level of the heart, decreasing body fat and decreasing cholesterol level, making these activities an
excellent way to combat heart disease. Each program has its own individual merits, and it
appears that an individual could benefit best by incorporating several aspects of each program
into one. In this way, variety is introduced into the training program, keeping boredom down to
a minimum.

5. Continuous Training. This type of training, as the name suggests, involves performing some
activity (for example, biking, swimming, jogging, or aerobics) done over a specific period of
time (usually 20-30 minutes minimum) without resting. Because of the necessity of the time
factor, the intensity levels in these types of activities are generally low to moderate. For a
training effect to occur, the individual must reach and maintain a heart rate which is 60% of his
or her maximum heart rate for 10 - 15 minutes. This type of program should be performed three
to five days a week.

6. Interval Training. Interval training is a relatively new concept and involves periods of high
intensity work with rest periods interspersed within the program. The amount of time spent in
the exercise phase and the rest phase should be approximately the same. The resting phase is
dependent on how long it takes the individual to recover to a predetermined heart rate (usually
120/min.), at which time exercise can start again.

7. Circuit Training. Circuit training combines jogging with various physical tasks. A course
can be laid out anywhere without the need of specialized equipment and would be limited only
by the imagination of its designer. The area the course will cover is variable, but it is usually
determined by the location where training is held. At regular intervals along the course stations
are arranged where a particular task will be performed for a pre-determined number of
repetitions. The activities should be arranged in such a manner that no muscle group is worked
in consecutive stations.

Flexibility

1. The next component of a fitness program is an emphasis on the importance of maintaining
flexibility. Flexibility can be most simply defined as the range of possible movement in a joint,
but more correctly should include the ease at which a joint can move as well. The amount of
flexibility inherent in any one joint is set by the design of the individual’s skeletal system,
muscle, connective tissue and the overlying skin. The importance of flexibility is seen in the
prevention of muscular strain and rupture.
2. You can make the best of your own intrinsic flexibility by maintaining proper technique
during warm-up and cool-down periods. To effectively increase flexibility, stretch the muscles
to a point just before it's painful and hold the stretch for ten seconds. It is not considered
acceptable practice to bounce, use a jerking motion, or hyperextend while stretching because it
actually has an adverse effect on flexibility. The muscles of the body have automatic stretch
reflexes which monitor excessive stretch. As a protective mechanism against excessive or rapid
stretching they cause contraction of the muscle to prevent the potentially dangerous motion from
occurring. Therefore, bouncing or hyperextension of a muscle group will activate the stretch
reflex and actually cause muscle contraction, not relaxation.

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3. It is also important to note that stretching will not only increase flexibility, but also help
relieve muscle soreness. To achieve this, place the muscle in stretching position at periodic
intervals two to three times a day, hold the position for approximately two minutes, then follow
with a one minute rest period. Also, during the actual activity move the joints and muscles
involved through the full range of motion in a slow, deliberate manner whenever possible.
Muscle strain and joint sprains are the most common injuries that occur to fire fighters.
However, as many as 80% of these injuries can be avoided with proper joint strength and
flexibility. Since we normally do not have time to warm-up before an emergency, we should
strive to be in better condition than the professional athlete.

Lifestyle

1. Any fitness program must become a part of your lifestyle if it is to be successful. A fitness
program is sometimes approached as only a short-term commitment, usually to prepare for in
upcoming physical. The true purpose and the goal you should strive for is to improve your
quality of life. Physical activity can be and should be fun!! Intensity, duration and frequency are
important concepts, but the most important characteristic of your program should be the level of
enjoyment you receive from your participation. Obviously, enjoyment will increase the
likelihood of continuing the activity for an extended period of time, let alone a lifetime.
2. The concepts presented in this manual are to help you make informed decisions on how you
want your fitness program to develop and the type of activities you want to pursue. Recreational
activities can range from vigorous running workouts to casual walks in the evening. The amount
of success you enjoy from your fitness program is dependent on the effort you put forth. It is
hoped that through a well-planned fitness program you can add LIFE to your years and, likely,
years to your life.

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Department 2: Medical

PHYSICAL INJURY RISKS

1. The most prevalent injuries sustained by firefighters are musculoskeletal injuries in the form
of strains and sprains, with lower back injuries being the most prevalent. Fractures, dislocations,
shin splints, tendonitis and overall joint and muscle soreness also occur, but less frequently.
Injuries occur at the fire station, on the fire ground, on the EMS scene, and during physical
fitness activities. Though they differ in severity and how they occur, many of these injuries have
one basic underlying cause: OVEREXERTION.

2. Overexertion is physical exertion to a state of abnormal exhaustion. Due to the nature of
firefighting, we are often called upon to perform at peak levels of exertion with little or no
chance for proper warm up. This increases our chance of injury.

3. There is an inverse relationship between fitness levels, and rates of injury frequency and
severity. The higher our level of fitness is, the lower our risk of injury. A proper fitness
program can help prepare us to meet the physical demands of firefighting and increase our
overall capacity for physical exertion.

Health Risks

1. The following is a discussion of some of the most common health risks associated with our
occupation. Keep in mind the difference between intrinsic and extrinsic factors:

a. Intrinsic. These are factors over which you have little or no control, and include age, sex
and family history.

b. Extrinsic. These are factors in our lives over which we can exert some control, i.e.:
smoking, personality type, stress, obesity, fitness level, and diet.

Cardiovascular Disease

1. The incidence of arteriosclerosis and other cardiovascular problems is rising at an alarming
rate among the American population. Cardiovascular disease represents the largest category of
on the job deaths among firefighters. Firefighters are at an increased risk of heart disease
because of several factors, both intrinsic and extrinsic, including:

a. Stress. Going 0 to 60 in a matter of seconds.

b. Fire Environment Hazards. Carbon monoxide, organic solvents, heavy metals and other
chemicals can have significant adverse effects on the heart…WEAR YOUR SCBA!

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2. Some of the uncontrollable factors for heart disease include: gender, males over 45, females
over 55, family history, post-menopausal females and race. Controllable factors include:
smoking, hypertension, high LDL levels and low HDL levels, diabetes, obesity, inactivity and
uncontrolled stress and anger.

Cancer

1. There is an increased risk of exposure to carcinogens by firefighters in the performance of
their duties. Carcinogens are present in almost every object we come into contact with on a daily
basis, whether it is hidden asbestos in insulation, wallboard or floor tile, or the products that
contain plastics. For the most part these items are benign in their natural usable state, but when
introduced to fire and heat they can produce the "killing" smoke. This "plastic" smoke is known
to contain 53 toxic compounds, 43 of which are known or suspected to be carcinogenic.

2. To complicate matters, not all by products of plastic smoke are understood or even known.
The accumulative effects of multiple exposures to low levels of carcinogens, or the simultaneous
exposure to multiple carcinogens, is also unknown. It will be up to each of us to acknowledge
that certain risk factors exist that influence, or possibly could influence, our chance of
developing cancer. This field of study is dynamic in that new research yields new concepts on
how to win the battle against cancer.

Stress

1. The stress we face every day, and perhaps more importantly how well we tolerate that stress,
has significant effect on our risk for heart disease. Stress, from a healthcare perspective,
involves both the physical and psychological forces that are experienced by individuals. It is
generally agreed that a certain amount of stress is necessary for the growth and well-being of an
individual. However, when stress levels exceed a person's capacity to effectively deal with it the
individual will begin to decompensate. If an outlet cannot be found, the stress becomes
detrimental to the individual and is seen as an underlying cause for a large percentage of physical
injuries and illnesses, including heart disease, high blood pressure, immune system disorders,
migraine headaches, insomnia and sexual dysfunction. It has been estimated that approximately
40 to 80% of' all physical injuries and illnesses have an underlying cause or relationship with
stress.

2. The emotional component of stress is probably the most significant factor contributing to the
disease process. It has been hypothesized that the same three stages of stress that were found
beneficial in preparing and protecting the body could also be responsible for its role in the
disease process. In our case, the emotional stress might be from the anticipation of the next call,
from the helplessness we often feel in carrying out our duties, or simply from dealing with
human suffering and death. Emotional stress is often not a tangible force. In other words, when
dealing with physical stress there is a physical task associated with it such as pulling a hose or
fighting fire. There exists the opportunity to recognize the stress and then do something physical
to effectively reduce the stress. However, this is often not the case with emotional stress. It
seems logical to try to recognize what causes emotional stress on our own, but this may be a
difficult task. It might be more appropriate to look at some of the subtle signs that exhibit
themselves as certain behavioral characteristics. Emotional stress might surface as irritability,

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difficulty sleeping, anxiety, reduced productivity and/or a variety of abnormal behavioral
patterns.

Temperature

1. It is extremely important for firefighters to understand the physiological effects of heat and
how it affects the ability to perform work. The normal internal temperature of the body is related
to the body’s poor efficiency for converting energy into actual physical work. It is estimated that
only 25% of the body's energy stores actually produce work, while the other 75% of the energy
is converted to heat in the process. When a person is at rest, the normal metabolic demands
generate heat at approximately 98.6 degrees F. If a person performs some physical activity, the
metabolic energy need increases, resulting in a higher metabolic rate and raising internal
temperature.

2. The protected body can tolerate extremes in temperatures ranging from 122 degrees to 212
degrees F. However, the body cannot tolerate a change in its own internal core temperature of
more than 7 degrees F without suffering some type of damage. This explains, in part, why we
feel poorly when we are running only a slight temperature above the normal of 98.6 degrees F.

3. Your body is well prepared to regulate your temperature within its set limits. When the
body's temperature rises above or falls below the normal range, a sequence of events occurs
which helps to generate or dissipate heat. The exact process of how this works is still
questionable, but we know that radiation, conduction and convection all play a part in the
process of body heat regulation.

HEAT AND FIREFIGHTING

1. Hot environmental conditions have been shown to increase the frequency of accidents.
Coupled with the work environment and protective clothing related to ARFF operations, heat
stress can be a serious factor affecting job performance. Supervisors at all levels must be keenly
aware of this potential, the symptoms of various heat-induced disorders, and most importantly,
the possible requirement to adjust work activities (i.e., PT, Bunker Gear drills, fires, etc.)
accordingly. There are five factors that can reduce the negative effects heat can have on your
body:

a. Increased Fitness Level. Increased fitness levels allow your body to be more tolerant of
stresses placed upon it, regardless of their origin. In this instance, higher levels of fitness will
insure that your body is working at peak efficiency, which means it will require less effort to
perform the same work. This will produce less body heat and better dissipation of the heat
produced. Ultimately, your tolerance to the negative effects of heat will be greater.

b. Acclimatization. It means allowing the body to become accustomed to an adverse
environment by exposing it in a controlled setting over a period of time. The body has the
opportunity to make any adjustments necessary to better compensate for the adverse condition.
To become better acclimatized to heat, something as simple as wearing your turnout gear each
shift and performing some light exercises for a period of 10-15 minutes would suffice. The

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improvement in heat tolerance is associated with increased sweat production, lowered skin and
body temperature and a reduced heart rate.

c. Proper Fluid and Mineral Intake. These are essential in deterring the onset of heat related
injuries. The amount of water lost during firefighting is estimated to be one to two liters per
hour, or 10% of total plasma volume. It is essential to maintain adequate amounts of water and
sodium chloride in the body. The best approach is to make a conscious effort to drink water at
periodic intervals regardless of thirst. The objective is to stay ahead of the game; once the
symptoms of dehydration and heat disorders appear, you will be playing a losing catch up game.
Once you become dehydrated on the scene of an incident, it may be impossible to effectively re-
hydrate while continuing with the increased workload.

d. Clothing. Wear light, cool clothing and headgear when in direct sun. For personnel
required to wear special protective clothing rest regiments should be instituted.

e. Recognizing Early Signs. Recognizing signs and symptoms of heat disorders early should
allow to start early treatment and stop the progression of events leading to the most serious heat
disorder - heat stroke and the possibly of death. Exhaustion occurs much sooner during heavy
physical work in heated atmospheres because the blood, in addition to carrying oxygen to the
working muscles, has to carry heat from the core. This leads to a reduction in dexterity and
coordination. The ability to remain alert and to make quick decisions is also diminished. Simple
motivation is in no way an effective means to counteract the detrimental effect of excessive heat.
Early warning signs of impending heat disorders include:

(1) Dizziness

(2) Heat rash

(3) Fainting

(4) Hot, dry, red, spotted skin

(5) Fatigue and weakness

(6) Cramps

(7) Excessively sweaty palms

(8) Convulsions

(9) Irritability and anger

(10) Nausea

(11) Loss of concentration

(12) Headaches

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2. If these early signs and symptoms are not recognized, it then becomes only a short matter of
time before we see either heat cramps or heat exhaustion.

a. Heat Cramps. Characterized by severe cramping of the skeletal muscles, primarily those
muscles being used in the activity being pursued. Heat cramps are the result of the depletion of
body fluids and minerals that accompany the sweating process. Heat cramps are the least serious
of the heat disorders, but extremely painful.

b. Heat Exhaustion. Characterized by extreme tiredness, breathlessness, dizziness, increased
heart rate and a body temperature of 101 104 degrees F, may or may not be preceded by heat
cramps and sweating may or may not be present. The individual may also suffer a varying level
of consciousness due to an inability to continue compensating for the increased temperature.
The extent to which an individual suffers or exhibits signs and symptoms tends to be inherent to
that individual.

c. Heat Stroke. Characterized by a body temperature of 105' F 106' F, total confusion or
unconsciousness, cessation of sweating, increased heart rate, low blood pressure and ultimately
death. In heat stroke, the body's temperature regulating systems have been completely
overwhelmed and have ceased to function, resulting in a dramatic increase in internal core
temperature. Unless active cooling methods are pursued immediately, severe injury or death will
quickly occur.
3. As you become more aware of the early signs and symptoms your body gives about its
temperature, you will be better able to take proper preventive measures to avoid heat disorders.
When taking a break, allow the body's cooling mechanism to function. Open or remove your
turnout coat, and remove your helmet and hood – sixty percent or more of the body's heat will
escape through the head and chest area. Maintain adequate fluid volumes. Listen to what your
body is trying to tell you, and when it's time to stop and cool down, listen and follow that advice.

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Department 3: Nutrition

Nutrition and Fitness Level

1. Exercise, nutrition and body composition are common extrinsic risk factors can be discussed
together because of their significant interaction with each other. Training and nutrition are
natural compliments when one is striving to achieve a particular fitness goal. If we truly expect
to reach the highest state of total fitness we must provide our body with the nutrients it requires.

2. The food we consume every day contains nutrients that are essential to the proper functioning
of our body, and provides the ability to effectively respond to the day-to-day stresses we face.
Nutrients are classified into six separate categories: carbohydrates, proteins, fat, vitamins,
minerals and water.

Carbohydrates

1. Carbohydrates are the first choice for our body to provide energy. This is their primary
purpose, though they also provide a protein-sparing function. The majority of your calories
should come from carbohydrates. Carbohydrates fuel both aerobic and anaerobic exercise. As
exercise intensity increases, we rely solely on carbohydrate for fuel. With lower intensity, we
initially use carbohydrate, but fat kicks in so that we can conserve our glycogen stores. You also
need to have adequate carbohydrate in order to oxidize fat. Carbohydrate is like the kindling of a
fire- it burns quickly. Fat is like the logs- it produces the most flame.

2. Carbohydrates are basically sugar. Some are in the form of simple sugar, such as candy,
while others exist in more complex forms in foods like cereals, vegetables and fruits. The
complex forms of carbohydrates are preferred because they generally provide additional
nutrition, while the simple sugars tend to be extremely high in caloric content with no other
nutritive value. When you eat carbohydrate foods, they are broken down into glucose.
Interestingly, glucose is the only source of carbohydrate that the body can use directly for energy
and the only energy source used by the brain and the nervous system.

3. Carbohydrates are also seen in the form of fiber. Fiber is that part of food that is not digested
by your body and serves as a cleansing agent for the intestinal tract. Research has shown that the
importance of fiber in the diet is in its relationship with reduced risk of developing obesity,
diabetes, cavities and periodontal disease, constipation, varicose veins, hemorrhoids, colon
spasm, appendicitis and large bowel cancer.

4. Glycogen is the storage form of carbohydrate found in the muscle and liver. Muscle glycogen
breaks down to fuel the muscles for exercise. Liver glycogen breaks down to either maintain
blood sugar or fuel muscles (if muscle glycogen stores are low). The glycogen stores available
right now are the result of how you've eaten and exercised for the past several days. High
carbohydrate stores increase both endurance and performance. Once glycogen stores are
exhausted, it takes at least two days to fully restore them. Recovery days (with no exercise)

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replenish carbohydrate stores. Also, varying duration and intensity of training will also help
replenish carbohydrate stores.

5. When it comes to carbohydrate and performance, you should know that it is essential to eat a
high complex carbohydrate diet. Storing carbohydrate in the muscle and liver means that you
have adequate stores to think and perform in a variety of situations. You need to eat enough
calories and carbohydrate to maintain muscle and liver glycogen stores. When your muscle
glycogen is depleted, you "hit the wall" and feel overwhelmingly fatigued and ready to quit.
When your liver glycogen is depleted you "bonk" (feel uncoordinated, light-headed, weak,
unable to concentrate) because inadequate glucose is available to the brain.

6. There is a window after you train where muscles are the most receptive to replacing glycogen.
You should eat 50-100 grams of carbohydrate within 15-30 minutes after working out to
replenish the stores you lost. It will also reduce muscle fatigue and soreness. By adding 10-40
grams of protein with that carbohydrate, your cells will absorb the glycogen quicker. The
bottom line is that the majority of your diet should come from carbohydrate sources to insure
adequate fuel for performance. However, excess carbohydrates that the body is unable to use
immediately or in the near future will be stored in the form of fatty deposits, saved as a store of
untapped energy.

7. Carbohydrate Fact or Fiction:

a. Filling up on potatoes and bread will make you fat.
FALSE: Potatoes and bread won’t make you fat if you are eating normal portion sizes.

Their high-fat friends: butter, cream cheese and sour cream will increase your calories.

b. If the bread label says it is wheat, it must be good for you.
FALSE: Look for labels that say 100% whole-wheat and whole-wheat flour as the first

ingredient. A label that just says “wheat”- fools many people and the first ingredient is enriched
wheat flour. You can also look at the fiber content of the bread to make sure that it is
unprocessed.

c. Sugar is quick-energy food.
FALSE: Sugary foods may temporarily raise blood-sugar levels, but extra insulin released

to return them to normal often overcompensates, dropping them to lower than before the snack.

d. Glycogen is the storage form of carbohydrates.
TRUE: Your body stores carbohydrates in the form of glycogen in the muscle and the

liver.

e. You need to limit carbohydrates in order to burn fat.
FALSE: The complete breakdown of fatty acids depends on the breakdown of

carbohydrate. When carbohydrate levels in the body fall, the body’s ability to break down fat
also falls.

f. Only old people need fiber in their diets.

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