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  1. #1
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    Default CPAT Preperations

    Hey guys, just saw an article online on what is equivalent to each stage in the CPAT that is given here. http://www.tucsoncitizen.com/ss/body/54261
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    Toned firefighters set the bar for full-body fitness
    BRYAN LEE
    Published: 06.18.2007
    This is the finale in a series of articles about firefighters' fitness requirements.
    brylee@tucsoncitizen.com
    Firefighters becoming their own personal trainers? It's a relatively new concept, but one of a most practical nature.
    As firefighters become more fit, they also better serve the public and set a good example, particularly for children.
    "By the year 2015 it is predicted that the child incidence of obesity will be 25 percent," said Jan Chatelain, a captain in the Los Angeles County Fire Department.
    "Firefighters more and more are trying to reach kids, not to teach them to be firefighters, but to address wellness and fitness, especially if they are not getting it from their parents."
    Benefits for firefighters are twofold. Rates of cardiovascular disease and cancer are high, and until recently, firefighters on average lived just six to 18 months after they retired, Chatelain said.
    The physical, mental and emotional stress of the job, sleep deprivation and exposure to carcinogens present in fires all take their toll.
    Chatelain helped conduct an International Association of Firefighters, or IAFF, personal trainer program recently at the Tucson Public Safety Academy. The weeklong session with departments from all over the country focused on full-body training, something Chatelain said "translates well to the public."
    "Firefighters try to simulate actual emergency situations as close to possible to the real thing," she said.
    Civilians don't usually face the physical and emotional stress of firefighters, but instituting a firefighter fitness program and learning to "twist, rotate and turn" the body in intensive core and full-body training can help anyone reach full physical fitness, Chatelain said.
    DRAGGING THE HOSE
    Firefighter: Place a nozzle on 200-foot hose over the shoulder or across the chest. Walk, jog or run 75 feet, make a 90-degree turn around a drum and continue 25 feet. Stop within a marked box, drop to at least one knee and pull the hose until the 50-foot mark crosses a finish line. Keep at least one knee on the ground.
    You: In the gym: Do standard cable pulls horizontally over the shoulder. Do three sets of 12 to 15 reps for each arm and progress in weight each time.
    Outside: Attach 50 feet of rope to tires, cement blocks or a duffel bag filled with weights. Place the rope over your shoulder and drag it 75 feet. Drop to one knee and pull the rope hand over hand to bring weight to you.
    Works: Chest, shoulders, triceps, core
    RAISING THE LADDER
    Firefighter: Pick up one end of a 24-foot aluminum extension ladder. Using a hand-over-hand motion, grab each rung and walk it up until it is stationary against the wall. Then extend the second section hand over hand until it hits a stop. Then lower it to the starting position.
    You: In the gym: On your knees pull a cable over your head one hand at a time, 12 to 15 repetitions. Stay balanced and use your core area and entire upper body.
    Outside: Do the same exercise with a 12-foot aluminum extension ladder. Get someone to hold the base to prevent it from sliding or falling. An alternate method is to attach a rope to a weight. Place the rope over a tree branch or other horizontal support, such as a swingset, eight to 10 feet up. With hand-over-hand movements, raise the bag to the top, then slowly lower.
    Works: Chest, shoulders, triceps, upper back, lower back, core.
    EQUIPMENT CARRY
    Firefighter: Pick a saw in each hand and carry them 75 feet then return to the start. Place the saws on the ground, pick up one at a time and put it down.
    You: Pick up two dumbbells or a barbell. Place them on a shelf or rack four feet above the ground, then pick up and place on the ground. Pick up the weights and carry them 40 feet out and return and replace them on the shelf.
    Works: Chest, shoulders, triceps, biceps, core, upper back and lower back
    CARRYING THE STRETCHER
    Firefighter: Grasp a 165- to 200-pound mannequin and drag it 35 feet, then return.
    You: In the gym: Pick up dumbbells or a barbell, walk fast or jog 30 to 35 feet with arms extended vertically using a crossover, sidestepping manner. Return "facing the victim" by moving backward taking short, rapid stagger steps.
    Outside: Fill a duffel bag with weights, using the same steps.
    Works: Chest, shoulders, triceps, biceps, core, upper back, lower back, quadriceps
    OVERALL CORE
    Firefighter: An emphasis today is on full-body workouts, particularly core muscles - the abdominals, pelvis muscles and lower back - to train the body for virtually every kind of movement, especially twisting and turning, stopping and starting and lifting and lowering upper body and arms.
    Core exercises also challenge balance, aerobic capacity and lower-body muscular endurance - quadriceps, hamstrings, glutes, calves and lower-back stabilizers.
    You: A good core exercise is the stability ball press, which is particularly helpful for balance. Lie supine with back on the ball and "bench-press" two dumbbells of 30 pounds. An alternative is to raise one arm and extend the other for balance. Do 12 to 15 repetitions.
    Works: Core, lower back, chest, shoulders, upper back
    Notable: Firefighters when exercising often wear a 50-pound vest to simulate the weight of self-contained breathing apparatus and firefighter protective clothing. An additional 25 pounds using two 12- to 15-pound weights simulate a high-rise pack (hose bundle). You can exercise with a weighted vest or hand or ankle and leg weights to more closely simulate firefighter workouts.
    Other firefighter exercises: stair climbing, ceiling breach and pull and forcible entry. All can be simulated with weights, outdoor equipment and imagination.


  2. #2
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    Default several of those exercises in gym

    Alpha 4 is right. Standard weight training: bench, squat, flies, lat pulls... they are great, and a very necessary tool. But, there need to be more:

    Performance Enhancement and Injury Prevention are the goals of all elite athletes. Enhancement allows us to just plain be better… win… save lives in this case. Injury Prevention allows us to do the job (or sport) without injuring ourselves or others.

    Firefighters are elite athletes. They show up, at the toughest of times, when the chips are down, to save lives. They dig deep into their hearts to make the difference that may save the life of the next Einstein. They need to be strong, and perform at peak levels to help people to the best of their ability. Further, they need to do this while preserving their health and physical integrity. This allows them to do the same the next week and save our precious parents and children! The CPAT exam process is used to weed out the people who are not ready or able to do the job.

    The job of Firefighter is often performed by very big and very strong people. They do a great job as it is. Big people, imagine this: instead of carrying one adult out of that burning building, what if the big and strong person was even stronger, and could carry two people out at the same time? Or had the stamina and VO2 max to go back in and get another rather than pant on the sidewalk when they are done with the first one? Big strong people are important, and can be made even bigger and even stronger with job specific training. After all, why settle for mediocrity when greatness awaits?

    For picks, go here:


    Dr. Jen
    www.fireagility.com

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