4 year college program
|
|
- Philip Farmer
- 5 years ago
- Views:
Transcription
1 4 year college program
2 2 year college programs
3 Requirements for forest firefighter: HS Diploma, 32 hours of training, cost of $450, hired at 18 (Colorado Firecamp regular training in Salida, CO) Fitness test (WCT) 3 mile hike, 45 lb. pack, 45 minutes or less Make ~$40,000 in 6 months Downside: no fire no $$$ Nothing is guaranteed. These are frequently seasonal positions Wildland Firefighter Pack Test The firefighter pack test, formally known as the work capacity test, is a physical fitness test for wildland firefighters. The pack test is intentionally stressful as it tests the capacity of muscular strength and aerobic endurance of the firefighter. There are three levels of tests known as arduous, moderate, and light. All federal and most state and private agencies use the pack test. All wildland firefighters must meet minimum levels of fitness requirements for the type of duties they are assigned: Arduous: involves field work calling for above-average endurance and superior conditioning. All firefighters are required to perform arduous duty. Firefighters, strike team leaders, line scouts, and others assigned arduous duty must be prepared to work in steep terrain; and in extreme temperatures, altitude, and smokewhile maintaining reserve work capacity to meet unforeseen emergencies. Moderate: involves field work requiring complete control of physical faculties and may include considerable walking, standing and lifting lbs. Safety officers and fire behavior analysts are examples of moderate duty positions. Light: involves mainly office-type work with occasional field activity. Examples include: staging area and helibase managers. Fitness Requirement Arduous / Pack Test / 3-mile hike with 45-pound pack in 45 minutes Moderate / Field Test / 2-mile hike with 25-pound pack in 30 min Light / Walk Test / 1-mile hike in 16 min
4 Taking the Test Testing will be monitored and any problems should be brought to the attention of the test monitors. No jogging or running is permitted. The test is Pass/Fail only. Choose your own pack or a standard firefighter backpack pump will be provided. Packs will be weighed before and after testing. Pre-test training Before firefighters can begin training for the test, they must fill out a Health Screening Questionnaire (HSQ). This must be done prior to conditioning for, or taking, any level of the Work Capacity Tests (WCT). The HSQ is reviewed to determine whether a person is cleared to start conditioning. This is very important because heart attacks due to stressful physical activity are a leading cause of firefighter death on the fireline. Once cleared, firefighters need to train a minimum of 4 weeks before the test with the required boots and gear. It is recommended that firefighters train for the arduous test by building up their aerobic fitness. Begin by hiking 3 miles with no pack, then by jog on a flat course without a pack. Finally, add the pack and hike hills to build leg strength. Firefighters should increase weight slowly until they can hike 3 miles in 45 minutes while carrying 45 pounds. Before beginning training or substantially increasing activity level, firefighters should consult their physicians. This is especially important for those over 40 and who have been inactive, have a history of a heart condition or chest pain or loss of balance, or have a joint or bone problem that could be made worse by a change in physical activity. FIREFIGHTER FITNESS TEST Candidate Physical Ability Test (CPAT) This candidate physical ability test (CPAT) consists of eight separate events. The CPAT is a sequence of events requiring you to progress along a predetermined path from event to event in a continuous manner. This test was developed to allow fire departments to obtain pools of trainable candidates who are physically able to perform essential job tasks at fire scenes. The price for the CPAT is $ and includes two (2) optional CPAT Orientation sessions. CPAT Orientation sessions last approximately 30 minutes. CPAT Practice Tests are $39.00 per session and include an actual timed run of the CPAT. If the department you are testing for provides vouchers, they will cover varying amounts of these costs. You will be asked for your voucher information at the checkout screen. Each certified department decides what CPAT results they will accept. IF YOU HAVE COMPLETED A CPAT AT A TESTING CENTER OTHER THAN NTN, you must contact the departments on your list to confirm that they will accept your CPAT results. This is a pass/fail test based on a validated maximum total time of 10 minutes and 20 seconds.
5 In these events, you wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair-climb event. Throughout all events, you must wear long pants, a hard hat with chin strap, work gloves, and footwear with no open heel or toe. Watches and loose or restrictive jewelry are not permitted. All props were designed to obtain the necessary information regarding your physical ability. The tools and equipment were chosen to provide the highest level of consistency, safety, and validity in measuring your physical abilities. A schematic drawing of the CPAT is included in this orientation material; however, the course layout may vary in order to conform to the fire department's test area. The events and distances between events are always the same. The events are placed in a sequence that best simulates fire scene events while allowing an 85- foot (25.91-m) walk between events. To ensure the highest level of safety and to prevent exhaustion, no running is allowed between events. This walk allows you approximately 20 seconds to recover and regroup before each event. To ensure scoring accuracy by eliminating timer failure, two stopwatches are used to time the CPAT. One stopwatch is designated as the official test time stopwatch, the second is the backup stopwatch. If mechanical failure occurs, the time on the backup stopwatch is used. The stopwatches are set to the pass/fail time and count down from 10 minutes and 20 seconds. If time elapses prior to the completion of the test, the test is concluded and you fail the test. Event 1: Stair Climb This event uses a StepMill stair-climbing machine. The machine is positioned with one side up against a wall and an elevated proctor platform on the side opposite the wall. A single handrail on the wall side is available for you to grasp while mounting and dismounting the StepMill. Additional steps are placed at the base of the StepMill to assist you in mounting the StepMill. This event is designed to simulate the critical tasks of climbing stairs in full protective clothing while carrying a high-rise pack (hose bundle) and climbing stairs in full protective clothing carrying firefighter equipment. This event challenges your aerobic capacity, lower body muscular endurance, and ability to balance. This event affects your aerobic energy system as well as the following muscle groups: quadriceps, hamstrings, glutes, calves, and lower back stabilizers.
6 Event For this event, you must wear two 12.5-pound (5.67-kg) weights on your shoulders to simulate the weight of a high-rise pack. Prior to the initiation of the timed CPAT, there is a 20-second warm-up on the StepMill at a set stepping rate of 50 steps per minute. During this warm-up period, you are permitted to dismount, grasp the rail, or hold the wall to establish balance and cadence. If you fall or dismount the StepMill during the 20-second warm-up period, you must remount the StepMill and restart the entire 20-second warm-up period. You are allowed to restart the warm-up period twice. The timing of the test begins at the end of this warm-up period when the proctor calls the word "START." There is no break in time between the warm-up period and the actual timing of the test. For the test, you must walk on the StepMill at a set stepping rate of 60 steps per minute for 3 minutes. This concludes the event. The two 12.5-pound (5.67-kg) weights are removed from your shoulders. Walk 85 feet (25.91 m) within the established walkway to the next event. Failures If you fall or dismount the StepMill three times during the warm-up period, you fail the test. If you fall, grasp any of the test equipment, or dismount the StepMill after the timed CPAT begins, the test is concluded and you fail the test. During the test, you are permitted to touch the wall or handrail for balance only momentarily. However, if the wall or handrail is grasped or touched for an extended period of time, or if the wall or handrail is used for weight bearing, you are warned. Only two warnings are given. The third infraction constitutes a failure, the test time is concluded and you fail the test. Event 2: Hose Drag This event uses an uncharged fire hose with a hoseline nozzle. The hoseline is marked at 8 feet (2.24 m) past the coupling at the nozzle to indicate the maximum amount of hose you are permitted to drape across your shoulder or chest. The hoseline is also marked at 50 feet (15.24m) past the coupling at the nozzle to indicate the amount of hoseline that you must pull into a marked boundary box before completing the test. This event is designed to simulate the critical tasks of dragging an uncharged hoseline from the fire apparatus to the fire occupancy and pulling an uncharged hoseline around obstacles while remaining stationary. This event challenges your aerobic capacity, lower body muscular strength and endurance, upper back muscular strength and endurance, grip strength and endurance, and anaerobic endurance. This event affects your aerobic and anaerobic energy systems as well as the following muscle groups: quadriceps, hamstrings, glutes, calves, lower back stabilizers, biceps, deltoids, upper back, and muscles of the forearm and hand (grip).
7 Event For this event, you must grasp a hoseline nozzle attached to 200 feet (60 m) of 1 3/4-inch (44- mm) hose. Place the hoseline over your shoulder or across your chest, not exceeding the 8-foot (2.24-m) mark. You are permitted to run during the hose drag. Drag the hose 75 feet (22.86 m) to a prepositioned drum, make a 90 degree turn around the drum, and continue an additional 25 feet (7.62 m). Stop within the marked 5 foot x 7 foot (1.52 m x 2.13 m) box, drop to at least one knee and pull the hoseline until the hoseline's 50-foot (15.24 m) mark crosses the finish line. During the hose pull, you must keep at least one knee in contact with the ground and knee(s) must remain within the marked boundary lines. This concludes the event. Walk 85 feet (25.91 m) within the established walkway to the next event. Failures During the hose drag, if you fail to go around the drum or go outside of the marked path (cones), the test time is concluded and you fail the test. During the hose pull, you are warned if at least one knee is not kept in contact with the ground. The second infraction constitutes a failure, the test time is concluded and you fail the test. During hose pull, you are warned if your knees go outside the marked boundary line. The second infraction constitutes a failure, the test time is concluded and you fail the test. Event 3: Carry This event uses two saws and a tool cabinet replicating a storage cabinet on a fire truck. This event is designed to simulate the critical tasks of removing power tools from a fire apparatus, carrying them to the emergency scene, and returning the equipment to the fire apparatus. This event challenges your aerobic capacity, upper body muscular strength and endurance, lower body muscular endurance, grip endurance, and balance. This event affects your aerobic energy system as well as the following muscle groups: biceps, deltoids, upper back, trapezius, muscles of the forearm and hand (grip), glutes, quadriceps, and hamstrings. Event For this event, you must remove the two saws from the tool cabinet, one at a time, and place them on the ground. Pick up both saws, one in each hand, and carry them while walking 75 feet (22.86 m) around the drum, then back to the starting point. You are permitted to place the saw(s) on the ground and adjust your grip. Upon return to the tool cabinet, place the saws on the ground, pick up each saw one at a time, and replace the saw in the designated space in the cabinet. This concludes the event. Walk 85 feet (25.91 m) within the established walkway to the next event.
8 Failures If you drop either saw on the ground during the carry, the test time is concluded and you fail the test. You receive one warning for running. The second infraction constitutes a failure, the test time is concluded and you fail the test. Event 4: Ladder Raise and Extension This event uses two 24-foot (7.32-m) fire department ladders. For your safety, a retractable lanyard is attached to the ladder that you raise. This event is designed to simulate the critical tasks of placing a ground ladder at a fire structure and extending the ladder to the roof or window. This event challenges your aerobic capacity, upper body muscular strength, lower body muscular strength, balance, grip strength, and anaerobic endurance. This event affects your aerobic and anaerobic energy systems as well as the following muscle groups: biceps, deltoids, upper back, trapezius, muscles of the forearm and hand (grip), glutes, quadriceps, and hamstrings. Event For this event, you must walk to the top rung of the 24-foot (7.32-m) aluminum extension ladder, lift the unhinged end from the ground, and walk it up until it is stationary against the wall. This must be done in a hand over hand fashion, using each rung until the ladder is stationary against the wall. You must not use the ladder rails to raise the ladder. Immediately proceed to the prepositioned and secured 24-foot (7.32 m) aluminum extension ladder, stand with both feet within the marked box of 36 inches x 36 inches (91.44 cm x cm), and extend the fly section hand over hand until it hits the stop. Then, lower the fly section hand over hand in a controlled fashion to the starting position. This concludes the event. Walk 85 feet (25.91 m) within the established walkway to the next event. Failures If you miss any rung during the raise, one warning is given. The second infraction constitutes a failure, the test time is concluded and you fail the test. If you allow the ladder to fall to the ground or the safety lanyard is activated because you released your grip on the ladder, the test time is concluded and you fail the test. If during the ladder extension, your feet do not remain within marked boundary lines, one warning is given. The second infraction constitutes a failure, the test time is concluded and you fail the test. If you do not maintain control of the ladder in a hand over hand manner, or let the rope halyard slip in an uncontrolled manner, your test time is concluded and you fail the test.
9 Event 5: Forcible Entry This event uses a mechanized device located 39 inches (1 m) off the ground that measures cumulative force from a 10-pound (4.54-kg) sledgehammer. This event is designed to simulate the critical tasks of using force to open a locked door or to breach a wall. This event challenges your aerobic capacity, upper body muscular strength and endurance, lower body muscular strength and endurance, balance, grip strength and endurance, and anaerobic endurance. This event affects your aerobic and anaerobic energy systems as well as the following muscle groups: quadriceps, glutes, triceps, upper back, trapezius, and muscles of the forearm and hand (grip). Event For this event, you must use a 10-pound (4.54 kg) sledgehammer to strike the measuring device in the target area until the buzzer is activated. During this event, you must keep your feet outside the toe-box at all times. After the buzzer is activated, place the sledgehammer on the ground. This concludes the event. Walk 85 feet (25.91 m) within the established walkway to the next event. Failures If you do not maintain control of the sledgehammer and release it from both hands while swinging, it constitutes a failure, the test time is concluded and you fail the test. If you step inside the toe-box, one warning is given. The second infraction constitutes a failure, the test time is concluded and you fail the test. Event 6: Search This event uses an enclosed search maze that has obstacles and narrowed spaces. This event is designed to simulate the critical task of searching for a fire victim with limited visibility in an unpredictable area. This event challenges your aerobic capacity, upper body muscular strength and endurance, agility, balance, anaerobic endurance, and kinesthetic awareness. This event affects your aerobic and anaerobic energy systems as well as the following muscle groups: muscles of the chest, shoulder, triceps, quadriceps, abdominals, and lower back.
10 Event For this event, you must crawl through a tunnel maze that is approximately 3 feet (91.44 cm) high, 4 feet ( cm) wide and 64 feet (19.51 m) in length with two 90 degree turns. At a number of locations in the tunnel, you must navigate around, over, and under obstacles. In addition, at two locations, you must crawl through a narrowed space where the dimensions of the tunnel are reduced. Your movement is monitored through the maze. If for any reason you choose to end the event, call out or rap sharply on the wall or ceiling and you will be assisted out of the maze. Upon exit from the maze, the event is concluded. Walk 85 feet (25.91 m) within the established walkway to the next event. Failures A request for assistance that requires the opening of the escape hatch or opening of the entrance/exit covers constitutes a failure, the test time is concluded and you fail the test. Event 7: Rescue This event uses a weighted mannequin equipped with a harness with shoulder handles. This event is designed to simulate the critical task of removing a victim or injured partner from a fire scene. This event challenges your aerobic capacity, upper and lower body muscular strength and endurance, grip strength and endurance, and anaerobic endurance. This event affects your aerobic and anaerobic energy systems as well as the following muscle groups: quadriceps, hamstrings, glutes, abdominals, torso rotators, lower back stabilizers, trapezius, deltoids, latissimus dorsi, biceps, and muscles of the forearm and hand (grip). Event For this event, you must grasp a 165-pound (74.84 kg) mannequin by the handle(s) on the shoulder(s) of the harness (either one or both handles are permitted), drag it 35 feet (10.67 m) to a prepositioned drum, make a 180 degree turn around the drum, and continue an additional 35 feet (10.67 m) to the finish line. You are not permitted to grasp or rest on the drum. It is permissible for the mannequin to touch the drum. You are permitted to drop and release the mannequin and adjust your grip. The entire mannequin must be dragged until it crosses the marked finish line. This concludes the event. Walk 85 feet (25.91 m) within the established walkway to the next event.
11 Failures If you grasp or rest on the drum at any time, one warning is given. The second infraction constitutes a failure, the test time is concluded and you fail the test. Event 8: Ceiling Breach and Pull This event uses a pike pole and a mechanized device that measures overhead push and pull. The pike pole is a commonly used piece of equipment that consists of a six-foot long pole with a hook and point attached to one end. This event is designed to simulate the critical task of breaching and pulling down a ceiling to check for fire extension. This event challenges your aerobic capacity, upper and lower body muscular strength and endurance, grip strength and endurance, and anaerobic endurance. This event affects your aerobic and anaerobic energy systems as well as the following muscle groups: quadriceps, hamstrings, glutes, abdominals, torso rotators, lower back stabilizers, deltoids, trapezius, triceps, biceps, and muscles of the forearm and hand (grip). Event For this event, you must remove the pike pole from the bracket, stand within the boundary established by the equipment frame, and place the tip of the pole on the painted area of the hinged door in the ceiling. Fully push up the 60-pound hinged door in the ceiling with the pike pole three times. Then, hook the pike pole to the 80-pound ceiling device and pull the pole down five times. Each set consists of three pushes and five pulls. Repeat the set four times. You are permitted to stop and, if needed, adjust your grip. Releasing your grip or allowing the pike pole handle to slip, without the pike pole falling to the ground, does not result in a warning or constitute a failure. You are permitted to reestablish your grip and resume the event. If you do not successfully complete a repetition, the proctor calls out "MISS" and you must push or pull the apparatus again to complete the repetition. This event and the total test time ends when you complete the final pull stroke repetition as indicated by a proctor who calls out "TIME." Failures One warning is given if you drop the pike pole to the ground. If you drop the pike pole, you must pick it up without proctor assistance and resume the event. The second infraction constitutes a failure, the test time is concluded and you fail the test. If your feet do not remain within the marked boundary lines, one warning is given. The second infraction constitutes a failure, the test time is concluded and you fail the test.
12 POLICE FITNESS EXAMPLES The Physical Qualification Test (PQT) or Physical Ability Test (PAT) consists of various tests and is meant to weed out the weak out. Here are some of the more common tests you'll run into: 1. The 75-Yard Pursuit Run This test will mimic the demands of a foot pursuit. You could be presented with some punk kid who just stole a woman s purse or a perp who fled his vehicle after being cornered. Either way, you better be fast, agile, and ready to do an all-out sprint, which is exactly what this test evaluates. The pursuit run starts once the proctor yells, Go! You will then run straight ahead, weave around a cone, sprint to the next cone, and weave again until you complete the 75-yard run. There will be four or five barriers throughout the course that you have to step over and not hit during your pursuit. This test can be completed twice and the better of the two trials will be counted toward your score. If you hit a barrier or cone during the run you will be given a two-minute break and then be forced to restart the test. If you hit the barrier again you will be given a zero for this test. 2. Push Ups This push up test is used to assess muscular endurance and strength in your upper body. Good upper body strength is a must for wrestling perpetrators down to the ground once you finally catch them after your foot pursuit. The test is started in standard pushup position with your hands shoulder-width apart and your feet eight to twelve inches apart. While keeping your core tight and maintaining straight alignment from the back of your head to the heels of your feet, lower yourself down to the floor then push back up to the starting position. You have two minutes to complete as many pushups as possible, and only proper ones are counted.
13 3. Sit Ups How this test is used to evaluate your core strength. While there are obvious physical demands of become a police officer, there is also a lot of downtime spent sitting. Your hamstrings and hip flexors will tighten up from sitting, and then be challenged by long bouts of standing around with your heavy duty-belt on. All of these issues multiplied by 25 years on the job equals guaranteed back issues to accompany your pension. While this test is not assessing long-term back health on the job, it does adequately assess your baseline core endurance. The test starts off with you lying on your back with your knees flexed at a 45- to sixty-degree angle, feet together, and fingers interlocked behind your head. On the go command, you perform a sit up where your elbows touch your thighs. After making contact with your thighs lower yourself down until your back touches the ground. You have two minutes to complete as many sit ups as possible, and only proper ones are counted Mile Run While it will be rare that you run a mile and a half during your shift, this test will serve to assess your aerobic capacity. At first glance the test does not seem too difficult, but remember that this is a minimum requirement to become a police officer. As I mentioned, the weak will be quickly be weeded out with these tests and the strong will move onto the next phase. Find Your Score The following table outlines the overall scoring chart used and the points awarded. To see where you rank sum up the four point values. If your combined point total is equal to twenty points or higher, you have passed. If the point total is equal to nineteen points or fewer, you have failed and should tune in for the next installment of this article series.
14 An applicant must obtain one point on each of these four tests. If a person obtains a zero on any of the four tests, he or she will fail the test regardless of the scores on the other tests. If you are training for the police department in your area, make sure you look up the specific tests and the required scores you will need to accomplish.
Candidate Physical Ability Test (CPAT)
Candidate Physical Ability Test (CPAT) Orientation Guide This Candidate Physical Ability Test (CPAT) consists of eight separate events. This test is a sequence of events that requires the candidate to
More informationCandidate Physical Ability Test Orientation Guide
Fire Service Joint Labor Management Wellness/Fitness Initiative Candidate Physical Ability Test Orientation Guide This candidate physical ability test (CPAT) consists of eight separate events. The CPAT
More informationFIRE SERVICE JOINT LABOR MANAGEMENT WELLNESS-FITNESS INITIATIVE
FIRE SERVICE JOINT LABOR MANAGEMENT WELLNESS-FITNESS INITIATIVE CANDIDATE PHYSICAL ABILITY TEST, ORIENTATION & PRACTICE SESSION GUIDE This candidate physical ability test (CPAT) consists of eight separate
More informationHalifax Regional Fire and Emergency Services
Halifax Regional Fire and Emergency Services Appendix C Candidate Physical Ability Test (CPAT) #1 - Stair Climb This event is designed to simulate the critical tasks of climbing stairs while carrying a
More informationClinton Fire Department Candidate Physical Ability Test. Orientation Guide
Clinton Fire Department Candidate Physical Ability Test Orientation Guide Validated: June 2004 Candidate Physical Ability Test Orientation Guide This candidate physical ability test consists of two separate
More informationAPPENDIX A CPAT ORIENTATION & PRACTICE SESSION GUIDE
APPENDIX A CPAT ORIENTATION & PRACTICE SESSION GUIDE CPAT LEAD PROCTOR TRAINING CHECKLIST View CPAT Orientation video if not seen previously. Review the roles and responsibilities of the lead proctor,
More informationCity of Charlottesville Charlottesville Fire Department Physical Ability Test Orientation Guide
City of Charlottesville Charlottesville Fire Department Physical Ability Test Orientation Guide The Charlottesville Fire Department s fire service physical ability test consists of eight (8) separate events.
More informationPhysical Performance Assessment (PPA) For Firefighter Candidates Guide Book
Physical Performance Assessment (PPA) For Firefighter Candidates Guide Book Introduction The Rhode Island Association of Fire Chiefs would like to welcome you to the Physical Performance Assessment (PPA)
More information**THERE WILL BE NO FUTHER NOTICE OF THESE TESTING DATES AND NO MAKE UP DATES.**
TESTING SCHEDULE FOR CITY OF MOLINE FIREFIGHTER/PARAMEDIC FIREFIGHTER/PARAMEDIC APPLICATION DEADLINE Friday, September 13, 2013, 5:00 PM The City of Moline only accepts online applications. Study guides
More informationEVENT...5 EVENT 3 EQUIPMENT CARRY...5 EQUIPMENT...5 PURPOSE OF EVALUATION...5
Ontario Fire Administration Inc. Pre-Assessment Guide Stage Three Candidate Physical Ability Test and Firefighter Technical Skills Assessment Thank you for registering your assessment with Ontario Fire
More informationCHAPTER 5 CPAT EVENTS
16 CHAPTER 5 CPAT EVENTS PRE-TEST PROCEDURES The CPAT consists of eight separate events. This test is a sequence of events that requires the candidate to progress along a predetermined path from event
More informationHENDERSONVILLE FIRE DEPARTMENT VOLUNTARY PREP CLASSES FOR PHYSICAL AGILITY TESTING
HENDERSONVILLE FIRE DEPARTMENT VOLUNTARY PREP CLASSES FOR PHYSICAL AGILITY TESTING In order to assist applicants in preparing for the Physical Agility Test, the Hendersonville Fire Department is offering
More informationOrientation Guide Town of Colonie EMS Department
Orientation Guide Town of Colonie EMS Department PAT Physical Ability Test Physical Ability Test Orientation Guide Overview This physical ability test (PAT) consists of eight separate events. The PAT is
More informationJENKS FIRE RESCUE PAT TEST PREPARATION. Guide for the Physical Ability Test. Section 3 Task Specific Training
JENKS FIRE RESCUE PAT TEST PREPARATION GUIDE Preparation Guide for the Physical Ability Test Section 3 Task Specific Training SUPPLEMENTAL TASK-SPECIFIC EXERCISE TRAINING Introduction The supplementary
More informationHALIFAX REGIONAL FIRE & EMERGENCY VOLUNTEER INTAKE FITNESS PREPARATION GUIDE
HALIFAX REGIONAL FIRE & EMERGENCY VOLUNTEER INTAKE FITNESS PREPARATION GUIDE JUNE 2013 Job-related performance evaluation Halifax Regional Fire & Emergency There are eight job-related performance tests.
More informationPhysical Ability Test Orientation Guide Las Cruces Fire Department
Physical Ability Test Orientation Guide Las Cruces Fire Department Copyright 2015, Industrial/Organizational Solutions, Inc. 0 Physical Ability Test Candidate Orientation Guide T his manual has been developed
More informationRecruitment Packet. Information to assist the prospective Phoenix Firefighter
Recruitment Packet Information to assist the prospective Phoenix Firefighter Firefighter Recruitment The City of Phoenix Fire Department is recruiting Men and Women to become Firefighters. Applications
More informationViking Strong Exercise & Stretch Ebook
Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the
More informationCANDIDATE PREPARATION GUIDE
CANDIDATE PREPARATION GUIDE The job of a firefighter is one of the most physically demanding jobs in North America requiring high levels of cardiopulmonary endurance, muscular strength, and muscular endurance.
More informationDauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards
Dauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards The standard used in the physical fitness test were derived from law enforcement physical fitness norms that are based
More information30 Minute Home Workout DAYS 1, 3. AND 5
30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout
More informationThe City Of Hardeeville Fire Department. Firefighter Physical Ability Assessment
The City Of Hardeeville Fire Department Firefighter Physical Ability Assessment Revised May 1 st, 2013 FIREFIGHTER PHYSICAL ABILITY ASSESSMENT Introduction The City of Hardeeville is proud of its heritage
More informationSFPD Physical Ability Test (PAT) Instructions and Score Table
The SFPD PAT consists of four events: 1. Dominant Handgrip 2. Sit-ups 3. Push Ups 4. Wall Agility Run SFPD Physical Ability Test (PAT) Instructions and Score Table Below are the instructions that are provided
More informationSeaside Park Police Department
Seaside Park Police Department 1 Municipal Plaza Seaside Park, NJ 08752 (732) 793-8000 Class I Physical Assessment Test Packet CONTENTS Intro Physical Assessment Test Protocols Waiver of Liability and
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationGame Shape FAST. total female hockey
total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11
More informationNew Test Battery / Sequencing of Physical Fitness Assessments
New Test Battery / Sequencing of Physical Fitness Assessments The tests below incorporate specific physical tasks that perform job-like task simulations which an individual is likely to perform on the
More informationQuads (machines) Cable Lunge
Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:
More informationApplicant Fitness Test Cumberland County Police Testing Consortium 2018
Applicant Fitness Test Cumberland County Police Testing Consortium 2018 This is a pass or fail test. The individual tests will be conducted in the order displayed below. 1. Vertical Jump Requirement Jump
More informationCumberland County Police Testing Consortium Applicant Fitness Test
Cumberland County Police Testing Consortium Applicant Fitness Test This is a pass or fail test. The individual tests will be conducted in the order displayed below. 1. Vertical Jump Requirement Jump at
More informationAT2 Conditioning Exercise Descriptions
Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
More informationInformation Guide for the Lineman Physical Performance Test
Information Guide for the Lineman Physical Performance Test Test Number: 4016 Human Resources Southern California Edison Company REV06042018 1 Introduction The 4016 Lineman Physical Performance Test is
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationFull Body (medicine ball) Saggital Front Reach
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationExercises for Older Adults
Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationVillage of Buffalo Grove Board of Fire and Police Commissioners
Firefighter/Paramedic Applicant Information Packet 2010 Part 1 Forms: CANDIDATE INFORMATION Information Packet Reference Sheet 2 Job Announcement 3 Letter from the Chairman of the BGFPC 4 Firefighter/Paramedic
More informationThe Versatile Pushup, Part 2 By Herman Garcia
The Versatile Pushup, Part 2 By Herman Garcia Hopefully by now you ve engaged yourselves in some blood, sweat and tears with the earlier pushups we talked about. Pushups are really a great way to get a
More informationPreparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance
Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationInformation Guide for the 65 Foot Pole Climb Physical Performance Test
Information Guide for the 65 Foot Pole Climb Physical Performance Test Test Number: 4017 Human Resources Southern California Edison Company REV06042018 1 Introduction The 4017 65 Foot Pole Climb Physical
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationTreasure Coast Physical Agility Test (TC-PAT)
Treasure Coast Physical Agility Test (TC-PAT) Treasure Coast Public Safety Training Complex 4600 Kirby Loop Road Fort Pierce, FL 34981 (772) 462-7150 Treasure Coast Physical Agility Test (TC-PAT) The TC-PAT
More informationStrength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
More informationJENKS FIRE RESCUE PAT TEST PREPARATION GUIDE. Guide for the Physical Ability Test. Section 1 General Information and Stretching
JENKS FIRE RESCUE PAT TEST PREPARATION GUIDE Preparation Guide for the Physical Ability Test Section 1 General Information and Stretching The job of a firefighter is one of the most physically demanding
More informationStation 1 Push Ups (1 Minute) Age Record (year of birth) GIRLS 12 years years
Station 1 Push Ups (1 Minute) 18 26 13 15 15 22 9 11 12 18 5 7 9 14 3 3 20 20 23 24 30 33 15 15 15 14 13 13 2. Start by lying flat on board with hands under chest 3. On Go, Push up to fully extend arms
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationCore Stability Dome. Workouts combine cardio, strength training, balance and flexibility
Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds
More information20/40 Yard Dash. Mile Run/Walk
Objective Testing In addition to the Functional Movement Test, which offers subjective evaluation of a range of movement skills, Learn to Move Academy suggests an objective testing component to obtain
More informationBarbell Squat. Gluteals. Quadriceps. Hamstrings
Gluteals Barbell Squat Quadriceps Hamstrings Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back k( (not your
More informationUSING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationREGIONAL EMERGENCY SERVICES RECRUIT FITNESS TESTING PROCESS
RECRUIT FITNESS TEST ADMINISTRATION: The Recruit Physical Fitness Test is administered by Alberta Sport Development Center at the Syncrude Sport and Wellness Center. To register for Firefighter Fitness
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationPreparation Guide for the Candidate Physical Ability Test
Preparation Guide for the Candidate Physical Ability Test The job of a fire fighter is one of the most physically demanding jobs in North America. It requires high levels of cardiopulmonary endurance,
More informationInformation Guide for 35 Foot Pole Climb Physical Performance Test. Test Number: 4018
Information Guide for 35 Foot Pole Climb Physical Performance Test Test Number: 4018 Human Resources Performance Assessment Services Southern California Edison An Edison International Company 5112016 Introduction
More informationResistance Band Exercises
Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
More informationCity of Virginia Beach Fire Department Candidate Physical Abilities Test Preparation Manual
City of Virginia Beach Fire Department Candidate Physical Abilities Test Preparation Manual APPENDIX B CPAT CANDIDATE PREPARATION GUIDE The job of a fire fighter is one of the most physically demanding
More informationInformation Guide for the Structural Mechanic Physical Performance Test
Information Guide for the Structural Mechanic Physical Performance Test Test Number: 4024 Human Resources Southern California Edison Company REV080717 1 Introduction The 4024 Structural Mechanic Physical
More informationSTRATHMORE FIRE DEPARTMENT APPLICANT PHYSICAL FITNESS EVALUATION APPOINTMENT CHECKLIST
STRATHMORE FIRE DEPARTMENT APPLICANT PHYSICAL FITNESS EVALUATION APPOINTMENT CHECKLIST The information package provides a detailed overview of the physical evaluation process. More information can be obtained
More informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationExercise Report For: Augusta James
Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided
More informationFitness Assessment Instructions
Fitness Assessment Instructions Read through the directions before completing each Fitness Assessment. Remember to print off your assignment sheet so you can record your scores. You will be transferring
More informationInformation Guide for the Groundman Physical Performance Test
Information Guide for the Groundman Physical Performance Test Test Number: 4015 Human Resources Southern California Edison Company REV06042018 1 Introduction The 4015 Groundman Physical Performance Test
More informationAPPENDIX B: Bonus Workout Section
APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationCANDIDATE PREPARATION GUIDE CANDIDATE PHYSICAL ABILITY TEST
T he Candidate Physical Ability Test (CPAT) is a comprehensive program of preparation and testing that evaluates whether fire fighter candidates possess the minimal physical ability to commence training
More informationTRAINING WITH RESISTANCE BANDS
TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.
More informationpushing lifting climbing (stairs, hills) pulling vaulting running
Information on PARE An Occupational Test The RCMP physical ability requirement evaluation (PARE) is an occupational test that measures the essential physical capacities to perform satisfactory police work.
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationInformation Guide for the Substation Electrician Physical Performance Test
Information Guide for the Substation Electrician Physical Performance Test Test Number: 4022 Human Resources Southern California Edison Company REV102317 1 Introduction The 4022 Substation Electrician
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More informationRehabilitation 2. The Exercises
Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises
More informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
More informationKNEE AND LEG EXERCISE PROGRAM
KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationE-GUIDE PULL UP ASSISTANCE BANDS
E-GUIDE PULL UP ASSISTANCE BANDS Contents About us 2 Product specifications Resistance bands Door anchor 3 4 Warm-up Push-ups 6 Biceps curl Pull-ups Squats Triceps pushdowns 8 Deadlifts Stretching Warnings
More informationGORUCK 401 Upper Body Round Robin
Name: Date: Event Standard Exercise Scoring Points Bench Press 6 100 + (3 * extra reps) Pushups 40 100 + (2 * extra reps) Situps 40 100 + (3 * extra reps) Pull-ups 6 100 + (3.5 * extra reps) Dips 6 100
More informationFunctional Strength Exercise Guide
Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon
More informationDon t have time to go to RIMAC??? Do you only have minutes to work-out? No worries! The following circuit training guide will
Don t have time to go to RIMAC??? Do you only have 10-15 minutes to work-out? No worries! The following circuit training guide will incorporate both cardio and strength exercises! If you are short on time,
More information30/30 Challenge Program Overview
30/30 Challenge Program Overview The Ontario Minor Hockey Association (OMHA) is proud to present the 30/30 Challenge, part of the OMHA s Players Club presented by Bauer Hockey. This program was created
More informationLEVEL 1 Full-Body Resistance Band Workout
LEVEL 1 Full-Body Resistance Band Workout Consult your doctor before beginning any new exercise routine. Movements should be slow and controlled. Stop if you feel pain or can t maintain your balance. Start
More informationPlyometrics. Ankle Bounces. Bounding. Butt Kuck
Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding
More informationImportant Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
More informationMontana Physical Abilities Test (MPAT) Summary
Montana Test (MPAT) Summary The Montana Test (MPAT) is a hybrid physical ability/job sample physical abilities assessment process designed to evaluate Law Enforcement officer candidates on the essential
More informationKettlebell Workout Program
Kettlebell Workout Program Intermediate Level 1. Table of Contents 1. Table of Contents... 2 2. Introduction... 3 2.1. History and Background of Kettlebells... 3 2.2. Benefits of Kettlebells... 3 2.3.
More informationTaking Your Resistance Band to a New Level!
How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength
More informationVolunteer Instructions
Body Mass Index (1 Volunteer / 2 Minutes) The athlete s weight and height will be measured to determine their Body Mass Index (BMI). Portable Weighing System or Scales, Measuring Tape Set-Up: Remove Portable
More informationP3 Week One - M-W-F Workout Routine:
P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: Circuit Training Exercises Side Deltoid Raise w/ band Triceps Extensions Ball Pushups: Ball Squat: (hold dumbbells on your side
More informationAll Rights Reserved. WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way
WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2014 Derek Wahler. All rights are reserved.
More informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More information