Firefighting is a physically demanding profession. It requires flexibility, cardiopulmonary stamina, and muscular strength and endurance.
Most municipalities administer firefighter physical ability exams to ensure that candidates possess the physical capabilities to perform the duties of the firefighter efficiently and safely. The tasks that make up the physical ability exam are designed to measure a person’s stamina, agility, strength, and coordination. Regular exercise and proper nutrition are very important in maintaining overall health and the ability to train for and pass the physical firefighter tests. Candidates should also practice the specific skills that are part of the exam.
Many municipalities have adopted the Candidate Physical Ability Test (CPAT). This test, which was established as a joint venture by the International Association of Fire Fighters (IAFF) and International Association of Fire Chiefs (IAFC), consists of a sequence of eight separate events along a predetermined path. When administered correctly, the CPAT allows fire departments to obtain a pool of trainable candidates who are physically able to perform fireground activities.
Municipalities that do not use CPAT have historically conducted physical ability exams designed to evaluate similar attributes. Running, jumping, lifting weighted objects, handgrip strength, balance, agility, endurance, and overall conditioning are some of the areas measured. Be advised that it is in the best interest of a municipality looking for new recruits to formulate a physical ability test that clearly demonstrates applicability to the job of firefighting.
This chapter focuses on the CPAT and provides a brief discussion of ways to prepare for the CPAT through several exercise and fitness programs.
The CPAT is a pass/fail test of eight sequential events to be completed in a maximum total time of 10 minutes and 20 seconds. CPAT events require the candidate to wear a 50-pound vest to simulate the weight of self-contained breathing apparatus (SCBA) and personal protective equipment (PPE). Throughout all events, candidates must wear long pants, hard hat, work gloves, and footwear. The sequential events include:
Stair climb
Hose drag
Equipment carry
Ladder raise and extension
Forcible entry
Search
Rescue
Ceiling breach and pull
The eight events are performed in a logical sequence that simulates the duties performed on the fireground, but the test allows for an 85-foot walk to recover between events. The stair climb, hose drag, and equipment carry are the preliminary steps required to begin fighting a fire. The ladder raise and forcible entry constitute the beginning of interior firefighting operations. The search and rescue events follow, simulating life-saving techniques and abilities. The final event, ceiling breach and pull, mirrors overhaul (looking for hidden fire) operations that are commonly performed subsequent to the fire being extinguished.
As stated previously, all eight events must be completed within the 10 minute and 20 second time frame of the test. If the candidate does not complete the events within that time frame, he or she fails the test.
This event simulates the carrying of one length of bundled hose up flights of stairs. When operating at fires, firefighters often climb stairs and ladders wearing full PPE and carrying equipment.
During this event only, candidates are required to wear additional weight (two 12½-pound weights on the shoulders) and to walk on a StepMill, which is situated between a wall and an elevated platform, at a stepping rate of 60 steps per minute for three minutes. The handrail of the StepMill opposite the wall is removed. Prior to beginning the timed event, each candidate performs a 20-second warm-up at a rate of 50 steps per minute. There is no break between this warm-up period and the actual timed test event. If the candidate falls or dismounts the StepMill three times during the warm-up period, he or she fails the test. If the candidate falls, grasps any of the test equipment, or steps off the StepMill during the timed event, the test is concluded and the candidate fails the test. The candidate is only permitted to momentarily touch the wall or handrail for balance. At the conclusion of this event, the shoulder weights are removed and the candidate walks 85 feet to the next event.
This event challenges the candidate’s aerobic capacity, lower body muscular endurance, and balance. Running, fast walking, stair stepping, use of a treadmill, swimming, and bicycling enhance aerobic capability. Follow an exercise program to strengthen the quadriceps, hamstrings, glutes, calf muscles, and lower back stabilizers.
Perform an actual stair-stepping exercise at the base of a staircase. Use the first step of the staircase to perform 24 complete stepping cycles within a one-minute period. A stepping cycle consists of stepping up with one foot, then the other, and down with one foot, then the other. Alternate your starting foot from right to left. Try to complete two stepping cycles within a five-second period. Step continuously for five minutes. As your fitness improves, complete a second and third five-minute exercise interspersed with several minutes of recovery time. Begin to add weight to your waist by using a knapsack while performing these step exercises. Gradually increase the weight around your waist to 50 pounds. Eventually, try carrying 10- to 15-pound dumbbells in each hand in addition to the 50 pounds around your waist. At this stage of your training, reduce the duration of the exercise intervals to three minutes.
This event simulates firefighters stretching and deploying hose lines from the fire apparatus into the fire building and around many obstacles (doorways, furniture, stairwells) inside the building while maintaining a low posture.
During this event, the candidate grasps a six-pound nozzle attached to four lengths (200 feet) of attack hose (1½ inch diameter), places the hose over the shoulder and across the chest (maximum eight feet), and drags the hose 75 feet along a marked path (cones) to two prepositioned 55-gallon drums that are secured together and weighted. The candidate makes a 90-degree turn around the drums, continues an additional 25 feet, and then drops to at least one knee at the finish line. While kneeling, the candidate must pull the hose across the end line. If the candidate fails to go around the drum, goes outside the marked path, or does not keep one knee in contact with the ground within the marked-off area while pulling the hose across the finish line, the test is concluded and the candidate fails the test. After completing the event, the candidate walks 85 feet within the established walkway to the next event.
This event requires enhancing both the aerobic and anaerobic energy systems of the body, as well as strengthening the quadriceps, hamstrings, glutes, calves, lower back stabilizers, biceps, deltoids, upper back, and forearm and hand (grip) muscles.
Attach 50 feet of rope to a weighted duffel bag. Place the rope over your shoulder and drag the duffle bag (resistance) 75 feet while running or walking quickly. Immediately drop to one knee and rapidly but steadily pull the rope hand-over-hand to bring the duffle bag to your body. Perform 8 to 10 repetitions of this event sequence exercise, with a two-minute recovery time between repetitions. As fitness improves, increase weight resistance to 60 to 80 pounds.
This event simulates removing tools and equipment from the apparatus and carrying them to and from a point of operation.
During this event the candidate removes two 32-pound saws from a tool cabinet, one at a time, and places them on the ground. The candidate then picks up both saws, one in each hand, and carries them 75 feet around a drum and then back to the starting point. The candidate then places the saws on the ground, picks up each saw one at a time, and replaces them in the designated space inside the cabinet. If the candidate drops either saw on the ground during the carry, the test is concluded and the candidate fails the test. The candidate receives one warning for running; a second infraction constitutes a failure. The candidate then walks 85 feet within the established walkway to the next event.
This event requires enhancing the aerobic energy system of the body, as well as strengthening the biceps, deltoids, trapezius, upper back, forearm and hand (grip) muscles, and the glutes, quadriceps, and hamstrings.
Place two 25- to 30-pound dumbbells on a shelf four feet above ground level. Remove the weights, one at a time, and place them on the ground. Pick up the weights and carry them a distance of 40 feet out and 40 feet back and replace them on the shelf. Continue this practice until it can be performed easily with 30 pounds.
This event simulates firefighters’ use of portable ladders to reach and access windows, balconies, and roofs of fire structures.
This event uses two portable 24-foot aluminum extension ladders. One ladder is lying on the ground and hinged at one end to a wall, and the other ladder is secured in a vertical position. During the event, the candidate lifts the ladder on the ground by the unhinged end and walks underneath the ladder while raising it to a stationary position against a wall. The candidate then proceeds to the other ladder and stands in front of it with both feet inside a marked-off area and extends the fly section of the ladder hand-over-hand until it hits the stop. This concludes this event.
If a candidate misses any rung during the ladder raise, one warning is given; the second infraction constitutes a failure. If the ladder is allowed to fall to the ground or the safety lanyard is activated because the candidate completely releases the grip on the ladder, the test time is concluded and the candidate fails the test. If during the ladder extension, the candidate’s feet do not remain within the marked-off area, one warning is given; a second infraction constitutes a failure. The candidate walks 85 feet within the established walkway to the next event.
This event requires enhancing both the aerobic and anaerobic energy systems of the body, as well as strengthening the biceps, deltoids, upper back, trapezius, forearm and hand (grip) muscles, and the glutes, quadriceps, and hamstrings.
Ideally, use an actual 24-foot aluminum extension ladder. Ensure that two adults are available to secure the ladder at the base during the ladder raise segment of this event. While practicing this skill, it is important to move safely and slowly to develop confidence in the required movements. To perform the ladder extension exercise, attach a rope to a weighted duffel bag or knapsack. Place the rope over a tree branch or horizontal bar support (playground swings) 8 to 10 feet above the ground. Use a hand-over-hand motion to steadily raise the weighted object to the top of the branch or bar and then slowly lower it to the ground using the same hand-over-hand technique. Perform 8 to 10 repetitions of this movement. Rest two minutes and repeat the exercise-rest sequence two more times. As your strength and skill improve, progressively add more weight resistance until you reach 40 to 50 pounds.
This event is designed to simulate the critical tasks of using force to open locked doors or breaching wood, masonry, and brick walls.
During this event, the candidate uses a 10-pound sledgehammer to strike a forcible entry machine calibrated to measure the cumulative force of 300 pounds of pressure based on the effort required to force open a door. The candidate’s feet must remain outside a toe box assembly. The forcible entry machine is mounted 39 inches on center from the ground (typical location of a standard exterior doorknob). If the candidate does not maintain control of the sledgehammer and releases it from both hands while swinging, it constitutes a failure. A candidate who steps inside the toe box is warned; a second infraction constitutes a failure, the test is concluded, and the candidate fails the test. A buzzer and signal lamp denote the completion of this event. After the buzzer is activated, the candidate places the sledgehammer on the ground. The candidate then walks 85 feet to the next event.
This event requires enhancing both the aerobic and anaerobic energy systems of the body, as well as strengthening the following muscle groups: quadriceps, glutes, triceps, upper back, trapezius, and muscles of the forearm and hand (grip).
Wrap padding that has a circular target in the center around a large tree or vertical pole at a level of 39 inches above the ground. Stand to the side of the target area and swing a 10-pound sledgehammer. Practice hitting the target area in a level manner with increased velocity without sacrificing accuracy. Focus on using your legs and hips to initiate the swinging motion. Swing 15 times and rest for two minutes. Repeat the exercise two more times.
This event simulates the firefighting task of searching for victims inside an unpredictable area (fire building) with limited visibility. Firefighters often crawl low while searching in heated areas, moving around furniture and other obstacles in total darkness (smoke environment).
During this event, the candidate crawls on hands and knees through a dark tunnel maze that is approximately 3 feet high, 4 feet wide, and 64 feet long, with two 90-degree turns. At various locations in the tunnel, the candidate must maneuver around, over, and under obstacles. At two additional locations, the candidate is required to crawl through a narrowed space where the dimensions of the tunnel are reduced. The candidate’s movement through the maze is monitored. This event ends upon exit from the tunnel maze. A candidate who requests assistance that requires the opening of the escape hatch or opening of the entrance or exit cover fails the test. The candidate who completes this event then walks 85 feet to the next event.
This event requires enhancing both the aerobic and anaerobic energy systems of the body, as well as strengthening the chest, shoulder, triceps, quadriceps, abdominals, and lower back muscles. Practice crawling on hands and knees wearing loose-fitting pants and kneepads for at least 70 feet while making several right-angle turns during the crawl. Keep low (no higher than three feet above the ground) to simulate being inside the tunnel. Occasionally while crawling on hands and knees, drop to your stomach and crawl 10 feet along the ground. When comfortable with the crawling techniques, repeat the sequence with a weighted knapsack on your back. Gradually aim to increase the weight inside the knapsack to 50 pounds.
This event simulates the removing of a victim or injured firefighter from the fire scene around obstacles to a safe area.
During this event, the candidate grasps a 165-pound mannequin (the minimum weight a firefighter must be able to drag to meet the physical demands of the job) by one or both of the harness shoulder handles (simulating the shoulder straps of a firefighter’s SCBA) and drags it 35 feet to a prepositioned drum. The candidate then makes a 180-degree turn around the drum and continues to drag the mannequin an additional 35 feet totally across the finish line. The candidate is not permitted to grasp or rest on the drum or to drop and release the mannequin to adjust his or her grip. One warning is given if the candidate grasps or rests on the drum at any time; a second infraction concludes the test, and the candidate fails the test. This concludes the event. The candidate walks 85 feet within the established walkway to the next event.
This event requires the enhancing of both the aerobic and anaerobic energy systems of the body, as well as strengthening the quadriceps, hamstrings, glutes, abdominals, torso rotators, lower back stabilizers, trapezius, deltoids, latissimus dorsi, biceps, and muscles of the forearm and hand (grip) muscles.
Attach a short handle to a weighted duffel bag. Grasp the handle with one hand and drag the bag in a crossover, sidestepping manner. Another technique is to grasp the handle with both hands while facing the bag and moving directly backward, taking short, rapid stagger steps. Try both maneuvers and pick the technique that feels the most comfortable and effective for you. Drag the weighted duffel bag 35 to 50 feet in one direction and then turn around and drag it back to the starting point. Complete 8 to 10 repetitions of this task with a two-minute rest interval between trials. Increase the weight inside the duffel bag until you can successfully complete four repetitions (with rest intervals) with 165 pounds.
This event simulates the task of breaching and pulling down a ceiling to check for hidden fire and fire extension.
During this event, the candidate removes a pike pole from a bracket and stands within an area inside the framework of the equipment. The candidate places the tip of the pike pole on the target area (a ceiling assembly eight feet above the ground containing a hinged door and handle) and pushes up (breaching action) on the hinged door with the pike pole three times. The candidate then hooks the pike pole onto the handle of the ceiling assembly and pulls downward five times. The candidate repeats the set (three pushes and five pulls) four times. The standard ceiling height of a residential structure is eight feet. The force required to breach the ceiling is 60 pounds, and the force required to pull the ceiling is 80 pounds. Three breaches followed by five pulls will provide a four-foot by eight-foot examination opening within a structure. One warning is given if the candidate drops the pike pole to the ground. A second infraction constitutes a failure. The event and the total test time end when the applicant completes the final pull stroke repetition.
This event requires enhancing both the aerobic and anaerobic energy systems of the body, as well as strengthening 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).
To train for a ceiling breach, tie a short piece of rope to a dumbbell or weighted knapsack placed between your legs situated shoulder-length apart. Grasp the rope, arms slightly away from the body with one hand at upper-thigh level and the other hand at chest level. Lift upward and out from the body with an upward extension of the legs to perform an action that simulates thrusting a pole through an overhead ceiling. Complete three sets of eight repetitions with two minutes of rest between sets. Add weight as strength and technique improve.
To train for a ceiling pull, use an exercise similar to ladder extension training. The ceiling pull training, however, requires exerting power in single, repeated downward thrusts rather than in hand-over-hand movement. Grasp the rope attached to a weighted knapsack or duffel bag with hands spaced approximately one foot apart (bottom hand at your chin level). Use both hands simultaneously to provide a powerful downward motion. Lower your body to raise the weighted object several feet above the ground. Repeat 8 to 10 consecutive repetitions of the movement. Complete three sets with a two-minute recovery interval interspersed. Add weight as your strength and technique improve.
Final Note: Candidates who attend CPAT practice sessions and who participate in physical training prior to the actual physical ability test have a higher passing rate than candidates who have not prepared.
In its eight events, the CPAT evaluates a candidate’s flexibility, cardiovascular fitness, stamina, and muscular strength and endurance. These attributes can be enhanced through exercise programs, some of which have been developed specifically for the CPAT, as well as through good nutrition.
The Flexibility Exercise Program was developed by the IAFF and IAFC to assist firefighter candidates in preparing for the flexibility part of the CPAT. It includes a series of stretching exercises involving the muscles of the legs, chest, back, shoulders, and arms designed to increase flexibility.
Cardiopulmonary stamina exercises enhance a candidate’s cardiovascular fitness and general health. Cardiopulmonary endurance is the ability of the cardiovascular and respiratory systems to carry oxygen to the muscles of the body. Exercises are designed to enhance both the aerobic (oxygen utilization) and anaerobic (oxygen debt) body systems.
Aerobic training involves moderate-intensity exercises that are sustained over a prescribed period of time (30 minutes or more). Aerobic exercise should be performed four times per week. While actively engaging in these exercises, a person’s heart rate should be between 60 percent and 85 percent of his or her maximum target heart rate. (You can calculate your maximum heart rate by subtracting your age from 220.)
During aerobic exercise, your body uses oxygen to burn glycogen and fat for fuel. Cardiopulmonary benefits gained from aerobic training include increased lung capacity, enhanced oxygen efficiency, stronger heart muscle able to pump a greater quantity of blood per beat, better circulation of oxygen throughout the blood system, and a reduction in recuperation time.
Effective aerobic exercises include running, jogging, walking, dancing, cross-country skiing, swimming, bicycling, skating, aerobic exercise classes, circuit training, martial arts, treadmill, and stair climbing.
Anaerobic training involves high-intensity, short-duration exercise. While actively engaged in these exercises, the heart rate should be between 75 percent and 100 percent of one’s maximum target heart rate. Maximum intensity exercise is generally performed within a one- to three-minute time frame. Anaerobic training should be performed two to three times per week. Interval training involving a repeated series of exercises interspersed with rest periods (wind sprints, for example) is an excellent way to improve anaerobic endurance.
During anaerobic exercise, your body burns glycogen for fuel. Anaerobic exercise increases the amount of time that a person is able to perform at maximum intensity and also boosts the amount of glycogen that is stored in the muscles.
Examples of anaerobic exercise include heavy weight lifting, sprinting, jumping rope, racquetball, handball, boxing, and team sports (basketball, soccer, football).
Muscular strength and endurance circuit programs that include weight training and calisthenics have been developed by the IAFF and IAFC to assist firefighter candidates in preparing for the CPAT. Circuit training—sequential activities performed with a rest period not to exceed 30 seconds between exercise stations—has been proven to be a very effective and efficient way to enhance muscular strength and endurance. It is recommended that the candidate taking a CPAT follow the IAFF/IAFC Flexibility Exercise Program as well as the Weight Training Circuit Workout and/or Calisthenics Training Circuit Workout.
The Weight Training Circuit Workout is designed to increase strength and endurance. The candidate is required to lift a weight resistance for 10 repetitions at each station. These exercises are designed to be performed three times per week. At first, complete only one circuit per workout. As strength and endurance increase, however, strive to complete three circuits per workout.
The Calisthenics Training Circuit Workout incorporates exercises designed to be performed anywhere without weights. These exercises should be performed daily. As with the Weight Training Circuit Workout, start off completing one circuit per workout and strive to complete three circuits per workout as general fitness increases.
The food we eat affects our overall well-being and energy level and plays a very important role in the health and efficiency of our body systems. A body carrying excess fat forces the heart to work harder and poses many health and performance risks. The amount and type of proteins, carbohydrates, and fats consumed and the intake of vitamins and minerals are essential to maintaining a healthy body.
Good nutrition and exercise work hand in hand to help provide a lifestyle that promotes good health. This is reflected in the U.S. Department of Agriculture’s dietary guidelines, which encourage people to be physically active and make healthy food choices. View the MyPlate guidelines at ChooseMyPlate.gov and refer to the links provided for information about good nutrition.
For a firefighter candidate, good nutrition provides an essential basis for the physical, psychological, and intellectual skills needed to succeed in the required examinations—and in being a successful firefighter.