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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 upwards 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 eight to ten consecutive repetitions of the movement Complete three sets with a two-minute recovery interval interspersed Add weight as your strength and technique improve
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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
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PREPARING FOR THE CPAT
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In its eight events, the CPAT evaluates a candidate s exibility, cardiovascular tness, stamina, and muscular strength and endurance These attributes can be enhanced through exercise programs, some of which have been developed speci cally for CPAT, as well as through good nutrition
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The Flexibility Exercise Program was developed by the IAFF and IAFC to assist re ghter candidates in preparing for the exibility part of CPAT
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PART II: ORAL INTERVIEW AND PSYCHOLOGICAL AND PHYSICAL ABILITY TESTS
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It includes a series of stretching exercises involving the muscles of the legs, chest, back, shoulders, and arms designed to increase exibility
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Cardiopulmonary Stamina
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Cardiopulmonary stamina exercises enhance a candidate s cardiovascular tness 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
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 bene ts gained from aerobic training include increased lung capacity, enhanced oxygen ef ciency, 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
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)
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