The CPAT was created and developed by the International Association of Fire Fighters (IAFF) and the International Association of Fire Chiefs (IAFC) as a means of creating a pre-entrance physical exam that was a good measure of a persons physical ability to do the job of a firefighter. While no amount of testing can prepare someone for what they might face, this eight stage physical test brought some of the more common physical elements into one test. This article isn’t about why the CPAT was created, but if you like, you can read more about the history of the CPAT.

So, the CPAT is composed of eight (8) stages, or stations, of physical testing that simulate the tasks that a firefighter might perform while on the job. There are some basic things you can do in order to begin to prepare yourself physically for this test, such as making sure your cardio is strong and your physical strength is good also. During the timed test, you are required to wear a 50 pound weighted vest to simulate the additional weight that you would have on from the gear and SCBA. If you are really wanting to practice, I strongly encourage borrowing a weighted vest from someone, or purchasing a 50LBS Adjustable Weighted Vest
to practice with. You can make your own, however it probably isn’t as reliable as having your own. Plus you would be able to modify the weight and use it for physical conditioning after you are hired, or sell it.

Here are each stage and some information related to each stage that you can do in order to prepare for it.

Stair Climb

You will climb, or simulate to climb, steps at a rate of 60 steps per minute for 3 minutes. This is often done either on a step climber machine or with a step box. This is also done with an additional 25 pounds of weight added to you to simulate the weight of carrying a high-rise pack.

To prepare for this, you should either use a step box or stair climber machine to get the feel for the rate. While it might not sound like a rapid rate, it is. If you have knee issues or problems, you should start off working this without wearing the weight vest.

Ladder Raise and Extension

This exercise will simulate raising a ladder to a building and extending it to a window. The ladder is a 24 foot two-fly extension ladder that you must use only the rungs to raise it to the building and also raise and lower the fly in a controlled manner. Working with weight training, you can prepare by doing pull-ups, military presses and lat-pulldowns, just as some examples to help strengthen your upper body.

Hose Drag

The hose drag station simulates several items. First, you must pick up and walk with an 1 3/4″ line and drag it at least 50 feet. Then, you must make a turn, usually around a barrel and go an additional 25 feet. Now, you must drop down on your knees and drag an additional 50 feet of hose to you. Might not sound like a lot, but this is a whole body workout situation. Prepare for this with some leg training and also some more upper body workouts.

Equipment Carry

You will carry two saws 75 feet and back. There are some particulars about moving the saws and carrying them, so check with your local department for their particular test requirements. Upper body strength and proper lifting techniques are required for this.

Forcible Entry

For this exercise, you will use a 10 pound sledge hammer or maul and strike a target until a buzzer activates. Pretty simple and straightforward, keep hitting! Strong upper body, back and good body mechanics will help you pass this station.

Search

You will crawl through a 3′ by 4′ tunnel that is 60 + feet in length. This simulates moving in a confined space, around obstacles and through narrow openings. There isn’t much, other than crawling through a test station for this, that can simulate this. Check with your local department for practice test days or the ability to practice someplace.

Rescue Drag

The rescue drag simulates dragging an 165 lb rescue mannequin through a course. You must drag it 35 feet, then around a drum and then an additional 35 feet. Strong upper body and leg strength is a must here. Grip strength is critical also. Use your legs on this one to help you drag the dummy, it helps!

Ceiling Pull

This station requires that you push and also pull with a ceiling hook that is used to pull down a ceiling. This requires strong arms, shoulders and upper body in general. The push portion is against a 60 lb door in the ceiling and the pull portion is usually around 80 lbs as well.

There are several other things that go along with the CPAT stations in general, such as walking distances between the stations, timing, errors (such as missing or making mistakes) that can cause time penalties or even failure. You need to check with the department about specifics for their CPAT test and make sure that you understand the steps and what can cause you to fail each station.

Here is a great video about the CPAT test and what it entails:

More Resources:

CPAT Breakdown by Mike Stefano

Mastering the CPAT: A Comprehensive Guide

CPAT TEST PREPARATION GUIDE (.pdf download)

The Firefighter’s Workout Book: The 30 Minute a Day Train-for-Life Program for Men and Women

It doesn’t matter if you don’t think you need to stretch. Everyone can benefit by stretching whether you realize it or not. Stretching should be one of the first things you do in the morning, and several times a day. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout! Here is a video of the top six stretching exercises to get you started.

Stretching does not have to involve a huge time commitment, but it can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced muscle tension and soreness
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation)

While there are many benefits to stretching, one of the best benefits is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Here are some of the better and more recommended firefighter health and workout books that we can recommend:

Get Firefighter Fit: The Complete Workout from the Former Director of the New York City Fire Department Physical Training Program

The Firefighter’s Fitness Handbook

The Firefighter’s Workout Book: The 30 Minute a Day Train-for-Life Program for Men and Women

Here is a great video that shows six of the best stretching exercises that you can begin doing today.

Keep reading to discover what you can do to naturally improve your heart function for a long and healthy life.

Lose weight

This should be at the top of your list to get into good physical health overall, but it is especially important to your cardio health. Overweight people are at a higher risk for developing diabetes, high blood pressure, high cholesterol and even certain types of cancer. Obesity will also cause your heart to pump harder which can lead to long term damage.

Due to the extreme temperatures that we are exposed to as firefighters, the more weight you are carrying, the more your heart and body have to work. The heavier you are, the more your body has to work to cool down also. This puts you at a higher risk of heat exhaustion and heat stroke. Imagine carrying the weight of two SCBA’s or more all the time…

Stop smoking

I know, you smokers are saying “But I tried and I can’t” or “I don’t want to”. It’s your life, do what you want. As a former smoker of over 20 years, I can honestly say that I don’t miss it like I thought I would. I feel better and am performing better on the job.

This habit can put you at a much higher risk for heart attack and stroke. Smoking is one of the most preventable causes of heart disease there is. So if you smoke, stop. If you don’t smoke, don’t start. If you live with a smoker, insist that they not smoke around you. Second hand smoke can do just as much, if not more, damage to your lungs.

The latest cancer reports can verify the toxic atmospheres that we work in are dangerous and are killing firefighters at an increasing rate. Why would you breath smoke anymore?

Exercise

Your heart is a muscle. The best way to develop any muscle is through exercise. This includes your heart muscle. Exercise gets your blood pumping and makes your heart stronger. It also reduces cholesterol levels and helps to reduce stress.

You don’t have to prepare to go and compete in the Firefighter Combat Challenge or anything like that. Even 2 or 3 days of moderate exercise a week can make a difference in your life.

Eat heart healthy foods

Foods that are rich in potassium are good for your heart. You should also try to avoid foods that are high in sodium because sodium will make you retain excess water and put a strain on your heart muscle. Studies have shown that foods that are rich in omega 3 fatty acids are good for your heart. Stop eating the high calorie, high fat junk foods and start eating a diet rich in fiber, fruit and vegetables.

It’s hard to eat healthy all the time. Depending on how busy your department is and what your schedule is like, it can be next to impossible. Find the healthiest alternative at the restaurant you are eating at. You will want to pay special attention to the fat content and sodium.

Lower your stress levels

Yeah right! But the Chief…!!!

This can be easier said than done. We all lead busy, stressful lives. If you feel that you are under too much stress, investigate ways to decrease these stress levels. There may be some things you cannot change, but some things you can. If you are trying to be perfect in everything you do, stop.

Nobody is perfect and trying to achieve perfection will cause unneeded stress in your life. Find something that you can do that will de-stress you. Some people like to exercise while others engage in their favorite hobby. Whatever you, do try to lower your stress level to protect your heart from the damage that ongoing stress can cause.

The topics are 5 of the most common ways you can improve your cardiac health and improve your life. Going quickly are the days where firefighters don’t need to be fit. With all of the studies about firefighter deaths and fitness resources that are available to us today, there is no excuse to not be exercising or getting into some type of shape other than round!