Get on a stair climber or walk/run flights of stairs
. Wear a weight vest or add some sort of weight to yourself while training (simulating full firefighter PPE and SCBA)
How do firefighters train to climb stairs?
- Warm-up with 30 jumping jacks, 30 butt-kicks (run in place and kick your feet up to your glutes each time) and 30 forward leg swings (taking large steps, swing the opposite leg as high as you can)
- Deadlift to Upright Row – 10 repetitions.
- Squat to Row – 10 repetitions.
How should I prepare for CPAT?
- Start with Stretching. Begin each workout with a dynamic stretching routine. …
- Upper Body Workouts. Use exercises like dips and chin ups to work several upper body muscles at once. …
- Core Strength. …
- Cardiovascular Fitness. …
- Most Common CPAT Challenges. …
- Cooldown with Biofreeze. …
- CPAT Test Day.
How heavy is the best for CPAT?
During the test, candidates wear a helmet, gloves and
50-lb
weighted vests, designed to simulate the weight of firefighter personal protective equipment. For the stair climb – the first event – candidates will don an additional 25-lb weight, to simulate the carrying of a hose pack into a high-rise fire.
How fast is 60 steps per minute?
| Steps 2 mph (slow) 60 steps/min 5 mph (fast) 100 steps/min | 4,000 67 40 | 5,000 83 50 | 6,000 100 60 | 7,000 117 70 |
|---|
Does CPAT time matter?
CPAT is a pass or fail test only. Time will not be recorded by National Testing Network, only pass/fail results. Therefore,
time will not be used to rank any candidate in any selection process for employment
. You must complete all eight stations within the time limit of 10 minutes and 20 seconds.
How long should you train for the CPAT?
This workout plan is comprised of four sessions per week, and you should give yourself
a minimum of six weeks training before test day
. Then, rest for the four days preceding the exam to ensure your body is 100% ready to go.
What is the hardest part of the CPAT?
The first event of the CPAT is the stair climb and is done on a
step mill
. It is the hardest part of the test and is most often the difference between passing and failing. That’s why it is so important to join a gym with a step mill and to get yourself a vest.
How many steps per minute is the CPAT?
The timing of the test begins at the end of this warm-up period when the proctor calls out “START.” For the test, you are required to walk on the StepMill at a set stepping rate of
60 steps per minute
(Level 4) for 3 minutes.
How do you practice dummy drags?
How do you prepare for the fire academy physically?
- Morning PT – Pull Ups, Push Ups, Sit Ups, Dips, and other bodyweight calisthenics, as well as unloaded running at a threshold to moderate pace.
- Fire Grounds Training – Multiple hours in turn out gear conducting fire suppression, ladder, rescue, emergency egress, and other drills.
What should I eat before CPAT?
During this time, limit your fats to what is inherent to your food.
Eat no fried food until your test is over
. You may eat a pat of butter on your whole wheat toast, BUT: eat no hydrogenated fat- not margarine, peanut butter*, crackers or cookies that have even “partially hydrogenated” oils in them.
How much does firefighter gear weigh?
The total weight of a firefighter’s PPE depends on the tools needed for the job, but basic PPE (helmet, hood, pants, coat, gloves, boots and air pack) weighs
about 45 pounds
. Add a thermal imaging camera, radio, box light and set of irons (Halligan bar and axe) and you’re up to about 75 pounds.
Can you retake the CPAT test?
If you fail, you will be able to try again on your regularly scheduled CPAT
. If you fail on your regularly scheduled CPAT, you will be required to purchase a new CPAT if you want to test again. There are NO refunds for practice CPAT tests.
What is a good stair speed?
Stair stepper speed ranges typically run up to
174 steps per minute
. In his book, “Climbing: Training for Peak Performance,” Clyde Soles terms 100 steps per minute a “high cadence,” so an average exerciser should begin at fewer than 100 steps per minute.
How far is 7500 steps?
| Steps Miles (males) Miles (females) | 6,000 2.94 2.46 | 7,500 3.67 3.08 | 10,000 4.91 4.10 | 15,000 7.36 6.15 |
|---|
Is it better to go slow or fast on StairMaster?
The StairMaster is an efficient and effective tool in losing weight or managing your current weight. A half-hour workout on the StairMaster can burn anywhere from 180 to 260 calories — or more — depending on your body weight and intensity of the workout.
A faster “climb” will burn more calories than a slower session
.
What is CPAT orientation?
The CPAT Orientation
provides an opportunity for each candidate to view and try each test event, talk with instructors and physically examine test equipment, tools, and props in a controlled and consistent setting
. Candidates are directed to familiarize themselves with all elements of the test.
How do you prepare for the Biddle test?
Suggested exercises:
Walking lunges, split squats, squats, hip sled, leg press, calf raise, resistance sprints (uphill), heavy sport gripper, stair running
. Candidate advances three (3) sections of charged pre-connected 1.75 hose 70 feet.
