As you stand up, curl the dumbbells to shoulder height and then press them straight overhead. Keeping your back naturally arched and your head up, push your hips back and lower your body until your thighs are parallel to the floor (deadlift). How to test: Use dumbbells that total roughly 30 percent of your body weight (that’s 60-pounders if you weigh 200 pounds) and hold them by your sides with your feet shoulder-width apart. The more efficiently you utilize oxygen, the more effective you can be on the fireground. Anaerobic endurance refers to your ability to work at near-maximal intensity in bursts in sub-minute bursts. An aggressive interior fire attack, scaling a ladder with heavy equipment and tools to ventilate a roof, lifting or dragging an unconscious victim all require a high level of both strength and anaerobic endurance. Test #3: Deadlift-Curl to Press (Muscular Strength/Endurance)įirefighting is a highly physical job that requires a high level of strength and anaerobic endurance. Note if you step back, that distance is your score. Measure the distance from the starting line to where your toes first hit. Dip your knees, swing your arms and jump as far as you can. How to test: Stand with your toes on a line and your feet shoulder-width apart. The stronger and more explosive you are, the more force you’ll generate and the further you will jump. It requires several muscle groups throughout the body to fire at once. The broad jump is one of the purest gauges of raw power. Power helps the fire rescue athlete quickly drag heavy objects like hoseline and victims. Muscular power has been identified by research as an important aspect of sport and firefighting performance.
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