PHYSICAL FITNESS ABILITY TEST 300 METER RUN by bestt571

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									          PHYSICAL FITNESS ABILITY TEST

The Camas Fire Department Fitness Ability Test Battery is comprised of
four testing stations:

     300–Meter Sprint (62.5 seconds)
     Maximum Push-Ups (28 repetitions)
     Sit-Ups (1 minute) (34 repetitions)
     1.5-Mile Run/Walk (14.00 min)


Tests may be administered in the above order. While not required, the
test battery process should be sequenced as follows:

Warm-up (5-10 minutes) may be self-directed or lead by test
personnel
          General warm-up – 2-3 minutes of easy jogging, jumping
          jacks, etc.
          Stretching – 5-7 minutes, include stretches for shoulders,
          back, upper and lower legs.

Physical Fitness Test Battery (FAT)
             300-Meter Run (15 minutes rest)
             Sit-Ups (1 minute) (5 minutes rest)
             Maximum Push-Ups (10 minutes rest)
             1.5 Mile Run/Walk

Cool-down (5 minutes)
      Walking – keep walking to avoid blood pooling in legs.
      Easy stretching.

                       300 METER RUN

Purpose

     This test measures anaerobic capacity used in high intensity
     incidents and training, and is important for performing short
     intense bursts of effort such as rescues and use of force
     situations. Score in seconds:      56.0 – 71 Mean =62.5

Equipment

            Standard track or marked level course (300 meters = 328
            yards or 984 feet)
            Stopwatch (printing stopwatch is preferred)
             Numbered vests or other participant identifiers such as the
             card system explained in class.
Procedures

             Read the instructions to the participants.
             Allow participants warm up. (see above procedures)
             Instruct participants to cover the distance as fast as
             possible.
             Have participant line up at the starting line. Give the
             verbal command “Ready, Set, Go” (adding a visual
             command is effective) and begin timing as you finish the
             word “go”.
             The score is the time to the nearest half-second for
             completion of the run.

                 MAXIMUM PUSH-UP TEST

Purpose
     This test measures the muscular strength/endurance of the
     upper body muscles in the shoulders, chest, and back of the
     upper arms (the triceps) used in high intensity fire fighting and
     training. This is important for use of force involving upper body
     strength, such as forcible entry, pulling charged lines, and use of
     heavy tools. Score in repetitions 21-35 Mean =28.

Procedures

             Read the instructions to the participants.
             Demonstrate the test, pointing out common errors and
             proper positioning.
             Have the participant get down on the floor into the front
             leaning rest position and perform one test push-up to
             properly locate the foam cube at the costal arch and above
             the zyphoid.
             Have the participant lower the body until their touches and
             slightly compresses the foam cube and arms are at least
             parallel to the floor, then push up again. The back must
             be kept straight, and in each extension up, the elbows
             should lock. Resting in the up position (only) is allowed.
             The score is the maximum number of push-ups completed
             with no time limit.

                        ONE-MINUTE SIT-UP TEST
Purpose
     This test measures the muscular endurance of the
     strength/abdominal muscles, which are used in lifting patients,
     forcible entry and pulling hose. Furthermore these muscles are
     important in maintaining good posture and minimizing lower
     back problems. Score in repetitions: 30-38 Mean =34.

Equipment
             Mat
             Stopwatch – Partner
Procedures
             Read the instructions to the participants.
             Demonstrate the event, pointing out common errors.
             Have the participant lie on his or her back, knees bent,
             heels flat on the floor. Hands should be held behind the
             head, with elbows out to the sides. A partner holds down
             the feet.
             Have the participant perform as many correct sit-ups as
             possible in one minute. In the up position, the individual
             must touch the elbows to the knees and then return to the
             lying position (fingers must touch the examiner’s hand)
             before starting the next sit-up.
             The score is the number of correct sit-ups.

                         1.5-MILE RUN WALK TEST
Purpose
             This test is a measure of cardio-respiratory endurance or
             aerobic capacity. This is important for performing tasks
             involving stamina and endurance, such as heavy manual
             labor under harsh conditions while wearing heavy
             protective gear and breathing apparatus, and carrying
             heavy, awkward equipment. Essential for minimizing the
             risk of cardiovascular health problems. Score: 13:35-
             14:31     Mean =14.02.

Equipment
             440-yard track or marked level course
             Stopwatch (printing stopwatch is preferred)
             Numbered vests or other participant identifiers such as the
             card system explained in class.
             Video camera is strongly recommended for recordation of
             performance and to discourage cheating.

Procedures
             Read the instructions to the participants.
             Allow participants to warm up and stretch before the run.
             Instruct participants to cover the distance as fast as
             possible, but to begin at a pace they think they can easily
             sustain for 10-15 minutes.
Instruct participants to hold up fingers (to the video
camera) indicating the number of laps completed.
Instruct participants to line up at the starting line. Give
the command “Go” and begin timing. If several
participants run at once, have one administrator call out
times at the finish while an assistant records the names
and respective times.
Instruct participants to cool down after running the course
by walking for an additional five minutes or so. This
prevents venous pooling, a condition in which the blood
pools in the legs so less is returned to the heart. Walking
enhances the return of blood to the heart and aids
recovery.
The score is the time it takes to finish the course to the
nearest second.
HOW TO PREPARE FOR THE FITNESS ABILITY TEST
BEFORE BEGINNING A PHYSICAL EXERCISE PROGRAM IT IS
STRONGLY RECOMMENDED THAT THE INDIVIDUAL BE CLEARED BY
A MEDICAL DOCTOR TO UNDERTAKE SUCH A PROGRAM.

The following program is progressive to allow the body time to adapt and build up.

Delayed muscle soreness (24-48 hours post exercise) may occur as a result of any
new exercise program. This soreness should only be mild in nature and should
dissipate prior to the next scheduled exercise session.

If significant or severe soreness exists, the subject exercised too hard and therefore
should not perform any exercise (other than stretching) that stresses the affected area
until all soreness has disappeared completely.

Remember, this program is designed to build a person up, not tear him/her down.
Subjects should pay close attention to their body for any indication of injury or over-
use.

1.         Conditioning program for the One-Minute Pushup Test

           Determine exercise level by measuring how many pushups the subject can
           complete in 60 seconds.

           *When performing pushups, be sure the subject continues until muscular
           failure.

           *       If the total number is 15 or less, begin at level A.

           *       If the subject’s total is greater than 15, begin at level B.

           Subject should work toward reaching level C below.

                   Level A—1 set/3 times a week for 1 week
                   Level B—2 sets/3 times a week for 2 weeks
                   Level C—3 sets/3 times a week until testing

2.         Conditioning Program for the One-Minute Sit-Up Test

           Determine exercise level by measuring how many sit-ups the subject can
           complete in 60 seconds.

           *       If the total number is 15 or less, begin at level A.

           *       If the subject’s total is greater than 15, begin at level B.
     Subject should work toward reaching level C below.

            Level A—1 set/3 times a week for 1 week
            Level B—2 sets/3 times a week for 2 weeks
            Level C—3 sets/3 times a week until testing

     When training for sit-ups, be sure that the subject continues until muscular
     failure occurs.

3.   Conditioning for the Sit and Reach Flexibility Test

     The subject should begin with a 3-5 minute warm-up that will cause the
     body temperature to rise and produce a light sweat (this may be done by
     jogging in place, bicycling, etc.). This will maximize the results of the
     following program.

     In a sitting position, with knees straight, the subject should slowly walk
     his/her fingers down the legs as far as possible. The subject should hold
     that position for 8-10 seconds, relax for 2 seconds, and repeat 30 times
     daily for week 1.

     The subject should perform 60 repetitions (30 a.m./30 p.m.) daily until
     testing.

4.   Conditioning for the 1.5 Mile Run

     Generally, it is recommended that the subject reach a training level, which
     is twice his/her testing level.

     The subject should consider the following preparatory stages with a
     gradual increase in intensity and a decrease in time:

     5 times a week-

            Briskly WALK 1 mile increasing to 2 miles over the first couple of
            weeks
            When the subject can walk 2 miles in 28-30 minutes comfortably,
            Increase the pace to include some walking/jogging until the subject
            covers 2 miles in 24 minutes or less, then,

     4 times a week-

            Jog (without walking) 2 miles in 20 minutes or less, then,
3-4 times a week-

       Gradually increase distance to 3 miles jogging until the subject can
       complete 3 miles in 28-30 minutes


Subjects should continue to increase speed and decrease time of a 3-mile
jog 3 times per week with a 1.5-mile run 1 day per week.

If the subject is able to adapt and advance more quickly than the schedule
recommends, he/she should do so. However, be sure that the subject’s
exercise program does not cause any undue muscle soreness or strain.

								
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