Firefighter Physical Ability Test (PAT)
October 10, 2014
HCI News
In order to become a Firefighter, there are tests you have to take. Part of that testing process is the Physical Ability Test or PAT. In order to secure a passing mark, it behooves you to know the specifics of this test and what you should be training for. The testing may vary by department, but you will get a good idea of what to expect.
Major Areas Of The PAT
- Flexibility
- Cardiopulmonary Endurance
- Muscular Strength
Warm Up And Flexibility For The PAT
- Serves to warm up your muscles
- Hold stretch for 10 seconds in phase 1
- Move further into stretch, which is known as phase 2
- Hold for another 10 seconds in phase 2
PAT Rules For Flexibility
- Stretch slowly
- No bouncing
- No pain
- Breathe slowly to help you relax
Stretches For The PAT
- Knee to chest – Leg bent
- Knee to chest – Leg straight
- Knee to chest – Diagonal
- Leg cross over knee
- Side quadriceps stretch
- Butterfly stretch
- Straddle stretch
- Cross over stretch
- Calf stretch
- Upper back stretch
- Chest stretch
- Triceps stretch
- Forearm stretch
PAT Circuit Training
- Lift at each station for 10 reps
- Rest no longer than 30 seconds between stations
- Choose a partner to lift with
PAT Circuit Training Consists Of:
- Seated leg press
- DB military press
- Lat pull down
- DB split-squat
- Bench press
- DB row
- Leg extension
- Leg curl
- DB curl
- Triceps extension
- Abdominal curls
- Swimmers
- Wrist rollers
- Hand grippers
PAT Exercises Without Weights
- Chair squats
- Push ups
- Split squats
- Chin ups
- Bench steps
- Dips
- Squat thrusts
- Abdominal curls
- Swimmers
- Hand grippers
Task Specific PAT Exercises
- Stair climb
- Horse drag
- Equipment carry
- Ladder raise and extension
- Forcible entry
- Search
- Rescue
- Ceiling breach and pull
This gives you a good idea of what to expect during your Physical Ability Test. You can sign up for preparation, or you can develop your own plan. Whichever you choose, we wish you good luck!
