Fitness Test - Stage 1
What will be tested (click on the links to view more details)
Job related tests
- 1. Hose reel advance (40 metres) Transition (30 metres)
- 2. Ladder extension (10.5m trussed wooden extension ladder) Transition (30 metres)
- 3. Weighted stair climb (18kg weight, 25 full repetitions on step box) Transition (30 metres)
- 4. Ladder extension (As in # 3 above) Transition (30 metres)
- 5. Coiled hose carry (50 metres) Transition (30 metres)
- 6. Un-weighted stair climb (25 full repetitions on step box)
- 7. Horizontal haul aloft (16 kg weight to a height of 10 metres)Transition (30 metres)
- 8. Dummy drag (30 metres)
SCENARIO 1: HOSE ADVANCE
Candidates are required to run out a charged, un-pressurised high-pressure delivery hose to a distance of 40 metres.
Conditions
The candidate will run out a charged high-pressure delivery hose from a fully stowed hose reel drum, mounted on a fire appliance. To achieve this the candidate will grasp the hose reel branch from its stowed position, place the branch/nozzle over their shoulder and then, facing away from the appliance, run the hose out by walking forward at a rapid pace. This scenario is completed when the hose reel has been run out to a distance of 40 metres and the branch placed on the ground.
Abilities Required
Pulling hose demands muscular strength and endurance of the muscles of the trunk and legs. There is a need for torso strength to stabilise the upper body and allow the legs to work efficiently. The duration of this task does not appreciably tax the cardiovascular system.
Training Recommendations
Resistive training exercises such as squats, deadlifts, and lunges are useful. Other activities such as stair climbing produce positive effects. However, since there is a demand for forces greater than individual body weight, resistive training, or training with weights greater than body weight, have a more productive result.
SCENARIO 2: LADDER RAISING TASK (FIRST EVOLUTION)
Candidates will be required to extend a standard fire service wooden trussed extension ladder (the extending section weighing approximately 28 kg), hand over hand to a height of 5m above the ground, hold it in that position with one hand only on the extending line (with the arm bent at the elbow) for a period of 7 seconds, and then lower the extension to the ground (hand over hand).
Conditions
The task is a hand over hand raise and lower of a 28kg ladder extension section Candidates to stand 0.6m from a supported Fire Service ladder. The candidate raises the extending section to maximum height, holds the section stationary with one hand only on the extending line (either hand is acceptable) for the count of 7 seconds (with the arm bent at the elbow) before lowering the extending section to the ground using a hand over hand method. NB: it is not necessary for candidates to "set the pawls" at any stage of this test.
Abilities Required
This task demands upper body strength and grip strength, and muscular endurance. The trapezius, deltoids, latissimus dorsi, triceps, and forearm flexors are involved in ladder-raising evolutions. Depending on upper body anaerobic capacity, this task could have both aerobic and anaerobic components.
Training Recommendations
Lat pull-downs, arm curls, and shoulder presses with resistive training devices are effective exercises. Any weight-training programme that includes the grasping and manipulation of heavy weights will have a beneficial effect on the forearm flexors and grip strength. Single arm weight training for the back, arms and shoulders will also be beneficial.
SCENARIO 3: STAIR CLIMB (WITH LOAD)
You are required to climb a two step "step box", and return both feet to the ground 25 (twenty five) times, carrying an additional load of 18kg placed across the shoulders. Each step must be a "full step" (not only on the balls of your feet) onto each step. That is, your whole foot must rest on each step each time. This is a safety issue. The instructor will give two warnings only before you may be disqualified from the test.
Conditions
The step box used for this scenario is of a standard design and dimensions. They are similar to those normally found in a building's internal emergency exit. The candidate will have an additional 18kg weight placed across the shoulders, and will then proceed to complete the 25 full steps. After which the additional weight, will be removed.
Abilities Required
Depending on the rate of travel, the cardiovascular fitness level, and the size of the individual, the energy systems necessary to support this activity could be mainly aerobic or mainly anaerobic.
Training Recommendations
Stair-climbing exercises, particularly those practised under a loaded condition, have the most positive effects on preparation for this task, but any form of aerobic fitness training is beneficial. Stair climbing with a 15-20 kg load on the back and utilising fast paced interval work over the appropriate or slightly greater vertical distance would be of most benefit. Some unloaded stairclimbing and resistive exercises to improve lower body strength such as squats, deadlifts and lunges will be beneficial.
SCENARIO 4: LADDER RAISING TASK (SECOND EVOLUTION)
Candidates will be required to extend a Fire Service Ladder as detailed in Scenario 2 above.
SCENARIO 5: CARRY
Candidates are required to carry a standard length of coiled 70mm hose (weighing approximately 17 kg) a distance of 25 metres to a marker cone and return (total of 50 metres).
Conditions
The distance over which the weight is to be carried must be a flat and hard surface with no potential for tripping. The distance should not require changes in direction, other than to turn around to return in the opposite direction of travel at the mid point of the distance. The length of hose to be carried should be securely bound (with Velcro straps or similar) to avoid any possibility of the hose unraveling and have the "female lugs" exposed sufficiently to ensure a good grasp of the length is possible. Candidates must carry the coil of hose with their hands kept at chest height and at no time shall the hose rest on the candidate's chest. This scenario is completed when the candidate has carried the hose continuously for 50 metres, without it being dropped or put down, and has placed the coil of hose on the ground behind the start line.
Abilities Required
Muscular strength and isometric muscular endurance are necessary for successful performance of this task. The biceps, legs, and back muscles are the prime movers in any lifting and carrying task. Primarily isometric strength of the elbow flexors and shoulder girdle is used to maintain control of the object.
Training Recommendations
Biceps curls and squats or leg presses are effective exercises for improving the capacities needed for this task. In addition the following exercises could be used to advantage:
- Regular undergrip Chins
- Dumbbell/Barbell Shrugs
- Deadlifts with overgrip hand-hold
- Dumbbell carries (15-25 kg each arm) for leg endurance (50-100m)
Use high repetitions lower weight for endurance and low repetitions higher weight for strength.
SCENARIO 6: STAIR CLIMB (WITHOUT LOAD)
You are required to climb a two step "step box", and return both feet to the ground 25 (twenty five) times, without any additional weight. Each step must be a "full step" (not only on the balls of your feet) onto each step. That is, your whole foot must rest on each step each time. This is a safety issue. The instructor will give two warnings only before you may be disqualified from the test.
Conditions
The step box used for this scenario is of a standard design and dimensions. They are similar to those normally found in a building's internal emergency exit.
Abilities Required
Depending on the rate of travel, the cardiovascular fitness level, and the size of the individual, the energy systems necessary to support this activity could be mainly aerobic or mainly anaerobic.
SCENARIO 7: HOISTING
Candidates will be required to hoist a 16kg weight, by means of a horizontal pull, by rope through two (2) pulleys, to a vertical height of 10 metres.
Conditions
The weight will be securely attached to a rope of approximately 12mm diameter. The rope will be long enough to reach the vertical height from the ground plus sufficient length for the candidate to grasp at the commencement of the scenario. To haul the weight the candidate must maintain a stationery position and use a hand-over-hand technique. The candidate must not wrap the rope around their hands while hauling is in progress. Once the weight has reached the top pulley it is then lowered to the ground. This scenario is completed when the weight has been hauled up, to the top pulley and returned to the ground.
Abilities Required
This task demands upper body strength and grip strength, and muscular endurance. The trapezius, deltoids, latissimus dorsi, triceps, and forearm flexors are involved in ladder-raising evolutions. Depending on upper body anaerobic capacity, this task could have both aerobic and anaerobic components.
Training Recommendations
Lat pull-downs, arm curls, and shoulder presses with resistive training devices are effective exercises. Any weight-training programme that includes the grasping and manipulation of heavy weights will have a beneficial effect on the forearm flexors and grip strength. Single arm weight training for the back, arms and shoulders will also be beneficial.
SCENARIO 8: VICTIM RESCUE
Candidates will be required to drag a victim weighing approx. 90kg, a distance of 30 metres.
Conditions
The use of an anatomically correct rescue prop weighing approximately 90kg is required. The ground over which the scenario will take place must be a hard flat surface, free of any obstacles or potential for tripping. The scenario is accomplished as follows; a mannequin, wearing a full body rescue harness is placed on the ground lying on its back. The candidate approaches the head, grasps the harness at shoulder level, and drags the victim backwards. The large muscles of the legs are used rather than the lower back. The rescuer is to drag the victim by walking backwards over the 30 metre distance. This scenario is completed when the candidate has dragged the victim 15 metres from the start point round a marker cone and returned to the start, for a continuous distance of 30 metres without letting go of the victim.
Abilities Required
Muscular strength and endurance of muscle groups including the biceps, latissimus dorsi, deltoids, trapezius, erector spinae, gluteals, and quadriceps are necessary for the victim rescue task. This is high intensity task and requires good anaerobic capacity aerobic fitness and strength.
Training Recommendations
Resistance training with weights on the muscle groups specified above will provide the basic foundation for the performance of this test.
Training with a focus on extended range deadlifts, walking weighted lunges, and deep dumbbell squats will be beneficial.
On completion of job related tasks, candidates are required to have a 7 (seven) minute break before completing the aerobic test
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