SECTION 1 – Work Capacity Tests
Arduous Test:	Intended for those involved in arduous duties (lifting more than 50 pounds and occasional demand for extraordinarily strenuous activities). The 3-mile test with a 45-pound pack in 45 minutes is strenuous, but no more so than the duties of wildland firefighting.
Moderate Test:	Intended for those with moderately strenuous duties (lifting 25 to 50 pounds, and occasionally demand for moderately strenuous activity). The 2-mile test with a 25-pound pack in 30 minutes is fairly strenuous, but no more so than field duties.
Light Test:	Intended for those whose duties involves light work with occasional field activity. The 1-mile walk in 16 minutes is moderately strenuous, but no more so than the duties assigned.
SECTION 2 – Risks
There is a slight risk of injury (blisters, sore legs, sprained ankle) for those who have not practiced the test. If you have been inactive and have not practiced or trained for the test, you should engage in several weeks of specific training before you take the test. Be certain to warm up and stretch before taking the test, and to cool down after the test.
Prior to taking the work capacity test, you should review the Work Capacity Readiness Information Sheet (page 2 of this form). Please focus on the section entitled “The First Step!” If you answer yes to one or more of the questions in that section, you should consult a physician prior to taking the test.
SECTION 3 – Agreement
I have read the information on this form and understand the nature, purpose and risks of the job-related work capacity test. I have read and understand the information on the Work Capacity Readiness Information Sheet. I believe I am physically capable of carrying out the duties of the position (e.g. wildland firefighter). I assume responsibility and release the Virginia Department of Forestry from liability for injuries sustained in testing (Reference EEOC #915.002, 5/19/94). Please note: Current VDOF classified employees are not giving up their rights under Worker’s Compensation by signing this statement. Please note: Current VDOF classified employees are not giving up their rights under Worker’s Compensation by signing this statement.
Test to Be Taken (check one):	Arduous Test	Moderate Test	Light Test
Applicant Name (Print)	Applicant Signature	Date
SECTION 4 – Witness
Witness Name (Print)	Witness Signature	Date

SECTION 5 – Work Capacity Readiness Information
Basic Fitness Information Firefighting and other forms of fieldwork demand a high level of fitness to safely perform. They require arduous daylong work in difficult environmental conditions, including steep terrain, extreme temperatures, altitude and smoke, and to meet unforeseen emergencies. When prolonged hard work is involved, fitness is the most important factor in work capacity. Fitness has two components, aerobic and muscular. Aerobic fitness is a measure of your ability to supply working muscles with the oxygen they need to perform vigorous daylong work. When you can deliver and use oxygen efficiently, you can do more work without undue fatigue. Muscular fitness includes strength, muscle endurance, and flexibility. Strong workers can lift and carry heavy loads with less fatigue or risk of injury. Muscular endurance enables you to continue working at otherwise fatiguing tasks. Flexibility means a better range of motion that lowers the risk of injury. Gaining fitness is a gradual process that can take 2 to 3 months for substantial improvements. Some jobs, like firefighting, require that you pass a job-related work capacity test to ensure your capacity to perform arduous work. In fieldwork, particularly firefighting, fitness is a matter of safety both for you and your crewmembers. Fitness Training Fitness experts recommend the following training guidelines: Aerobic Fitness Training – Train four to five times per week, 30 to 60 minutes per session. For 1 day a week, extend that time by up to 50 percent. Take a rest day each week. Muscular Fitness Training – Lift weights two to three times a week with at least a day's break between sessions. The First Step! Before you begin training, take the work capacity test, or substantially increase your level of activity, answer the questions below. Your answers will help determine your suitability for testing and/or training. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? Do you feel pain in your chest when you do physical activity? In the past month, have you had chest pain when you were not involved in physical activity? Do you lose your balance because of dizziness or do you ever lose consciousness? Do you have a bone or joint problem that could be made worse by a change in your physical activity? Is your doctor currently prescribing drugs for your blood pressure or heart condition? Do you know of any other reason why you should not do physical activity? If you answered yes to one or more questions; if you are over 45 years of age and have been inactive; and/or if you are concerned about your health, consult your physician before taking the work capacity test or substantially increasing your physical activity. If you answered no to all the questions, you have reasonable assurance of your suitability for fitness testing and training. Work Hardening Aerobic and muscular fitness training are two key elements in your preseason preparation. Work hardening is the third. Work hardening is a gradual progression of work-specific activities designed to bring you to the job ready to deliver a good day's work. While fitness training provides the foundation for work capacity it is not a substitute for job-specific work hardening. Work hardening ensures that the body structures used on the job are tough and ready to go. Feet are work-hardened when you hike and work in the boots you will use in the field. Hike up and down hills and sidehills at the pace you will use on the job. Do some extended hikes with a loaded pack to prepare for carrying loads. If you will be a firefighter, you should do some work with a tool like the Pulaski. There is no substitute exercise to prepare the back and upper body for prolonged work in the position demanded by such hand tools. This work will also toughen your hands so you won't get blisters the first day on the job. Come to the job work-hardened and ready to go. The Bottom Line Aerobic and muscular fitness training, work-hardening, and work capacity test training prepare you to meet the demands of any rigorous assignment from the very first day on the job. You will be able to work safely and more productively thanks to your preparation and hard work.