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CPAT - A Close Look
PLUS! The Top 20 Firefighter Fitness Program Requirements
ARTICLE BY MIKE STEFANO
An in depth look at the rules and regs that make up the American standard firefighter physical test, the CPAT. For more information about Mike's CPAT training, click here
Graded Step Mill
For this event, the candidate dons two 12.5-pound shoulder-weights to simulate the a high-rise pack, in addition to the 50 pound vest required in all other events. Prior to the timed CPAT, there is a 20-second warm-up at a set stepping rate of 50 steps per minute. During this warm-up period, you're permitted to dismount, grasp the rail, or hold the wall to establish balance.
If you fall or dismount during the 20-second warm up period, you must remount 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 gives the command, start. For the actual test, you must step at a rate of 60 steps per minute for 3 minutes. After the event, the two 12.5 pound weights are removed. Walk 85 feet (20 seconds) to the next event.
Failures
If you fall or come off the Step Mill three times during the warm-up period, you fail the test. If you fall, grasp any of the test equipment or step off the Step Mill after the CPAT begins, the test is concluded and you fail the test.
You are permitted to touch the wall or handrail for balance, but 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. Two warnings are given, the third constitutes a failure.
Hose Drag
For this event, you must grasp a hose with nozzle of a 200 foot hoseline of 1-3/4 inch hose. Place the hoseline over your shoulder or across your chest, not exceeding the 8-foot mark. You are allowed to run during the hose drag (only time during the entire CPAT).Drag the hose 75 feet to a pre-positioned drum, make a 90 degree turn around the drum, and continue an additional 25 feet.
Stop within the marked 5-foot x 7-foot box, drop to one knee and pull the hoseline until the 50-foot mark crosses the line. During the hose pull, you must keep at least one knee in contact with the ground and your knee(s) must remain within the marked boundary lines. This concludes the event. Walk 85 feet 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 the 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.
Equipment Carry
The candidated removes the two saws from the tool cabinet, one at a time, and places them on the ground. They then pick up both saws (one in each hand) and carry them 75 feet around the drum, then back to the starting point (total 150 feet). It's okay to place the saw(s) on the ground and adjust grip. Upon return to the tool cabinet, place the saws on the ground, pick up one saw at a time and replace the saw in the designated space in the cabinet. This concludes the event. Walk 85 feet to the next event.
Failures
If you drop either saw 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.
Ladder Raise
For this event, you must walk to the tip of the 24-foot 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 positioned against the wall.
You cannot use the ladder rails to raise the ladder. Immediately proceed to the pre-positioned and secured 24-foot aluminum extension ladder, stand with both feet within the marked box of 36 inches square, and extend the fly section until it hits the stop. Then, lower in a controlled fashion to the starting position. This concludes the event. Walk 85 feet to the next event.
Failures
If you miss any rung during the raise, a single 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 the marked boundary lines, one warning is given, and the second infraction constitutes a failure, the test time is concluded and you fail the test. If you do not remain in control of the ladder or let the rope lanyard slip in an uncontrolled manner, your test time is concluded and you fail the test.
Forcible Entry
For this event, you must use a 10-pound maul or sledgehammer to strike a hydraulic 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 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. If you step outside the toe-box, a single warning is given and the second infraction constitutes a failure, the test time is concluded and you fail the test.
Search
For this event, you must crawl through a tunnel maze that is approximately 3 feet high, 4 feet wide and 64 feet in length. 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 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.
Rescue
For this event, you must grasp a 165 pound) mannequin by the handle(s) on the shoulder(s) of the harness (either one or both handles are permitted), drag it 35 feet to a pre-positioned drum, make a 180 degree turn around the drum, and continue and additional 35 feet to the finish line. You are not permitted to grasp or rest on 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 finish line. This concludes the event. Walk 85 feet within the established walkway to the next event.
Failures
If you grasp or rest on the drum, one warning is given. The second infraction constitutes a failure, the test time is concluded and you fail the test.
Ceiling Breach and Pull
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 re-establish 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 end when you complete the final 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
TOP 20 FIREFIGHTER FITNESS PROGRAM REQUIREMENTS
· Build strength-endurance (one word)
· Improve cardiovascular function
· Build resiliency and recovery
· Foster upper/lower body connection
· Build joint strength (tendons/ligaments)
· Teach breathing under load
· Control tendency to panic under load
· Directly address grip strength
· Create mental toughness / discipline
· Low impact, low injury potential
· Practical, very little space necessary
· Easy to learn technique
· Coaching and support available throughout US
· Works for all age groups, fitness levels
· Provide a challenge, creates adherence
· Provide camaraderie, community
· Can be taught to a large group
· Quick workouts for busy schedules
· Low cost of initial gym set up
· Works well in academy and firehouse setting
My training protocol addresses every one of the above points! I can design a program to meet your needs - working firefighter, candidate, or probie. Please, e-mail me for more information.
>> michael.stefano@gmail.com
TRAINING OPTIONS
>>fdny / cpat | >>kettlebells | >>firefighters online
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