National firefighter physical tests

Multi-stage fitness tests, our bleep test,

Is a progressive running test that is used to predict aerobic fitness.

This involves running back and forth under twenty metre course in time with an audible bleep.

You should pace yourself, so that your foot touches, or is behind the line when hearing the bleep.

Before turning and running to the other end of the course in time with the next bleep.

At first, your running speed will be slow,

but will increase at the start of each level when you'll hear a triple bleep.

To be successful, you'll need to reach level 8,

shuttle 8. This is the equivalent to running

for approximately 8 and a half minutes covering a distance of 1400 metres,

which is close to one mile. You can familiarise yourself beforehand by

downloading a 20 metre bleep test app from your devices app store.

Many of these are free to download. Ensure that you use a suitable open space

and measure the distance of the course to provide an accurate result.

You can attempt a similar test on a treadmill by running for nine minutes,

starting at 8.5 kilometers per hour

and increasing speed by 0.5 kilometers per hour each minute.

You can also use a bleep test app to help you to train for the test.

Try running one level, then resting one level until you can no longer keep up with the bleep.

You can also do this with a partner by running alternate levels

and resting whilst your partner runs.

Another example is to forward the app to level 7,

complete the level, then rest for one minute and repeat three to four times.

Try to progress this to level 8,

or level 9, so that you are confident of passing the test.

This is an anchor Strop. It is a loop of material.

This is a carabiner.

It operates by opening the gate on a spring system. You open it by operating a sprung hinge.

When you let go, it automatically goes back into its closed position.

You lock it by turning the thumb lock until it is finger tight. Only unscrew the thumb lock and it is back ready for operational use.

The rigging plate is a blue metal plate with several holes. It is used to attach carabiners.

This test uses various ropes with loops into attached carabinas to.

This is a pulley. To open it up, twist it open, then close for use.

You can then place a rope inside the pulley and return to the closed position.

It is locked in place by placing a carabiner through the holes.

When required, take the carabiner off, open the two sides of the pulley and the rope comes free.

To set the anchor system up, pick up the anchor Strop and thread one end loop until it is halfway through the first anchor point fixed to the table. This anchor point is marked white.

Fold it in half and bring both ends together.

Use the white carabina labelled as #1.

Incorporate both loops in the carabina and then attach the carabiner to the blue rigging plate in the area marked white.

Make sure you secure the carabina gate.

Next, take the short yellow rope.

Take one of the yellow carabiners marked #2

Thread it through the loop on the rope

and attach it to the hole marked yellow on the rigging plate. Make sure you secure the corbina gate.

Take the second yellow carabina, thread it through the loop at the other end of the yellow rope, and use it to secure the rope to the yellow anchor fixed on the table.

Make sure you secure the carabina gate.

Next, take one of the blue carabiners and attach onto the loop on the piece of rope where the knot is marked blue.

Attach that onto the blue marked area on the blue rigging plate.

Take the blue pulley, open it up and close it around the rope between the two knots.

Take the second blue carabina and attach onto the closed pulley. Now attach the carabiner onto the blue anchor fixed on the table. Make sure you secure the carabina gate.

Take the red pulley, open it up and close it around the rope between the blue pulley and the last knot. Take a red carabiner and attach onto the closed pulley.

Now attach the carabiner onto the red area on the rigging plate. Make sure you secure the carabina gate.

Now take the last carabina and use it to attach the last knot to the red anchor fixed on the table. Make sure you secure the carabiner gate.

Once the instructor confirms you have completed the task, disassemble the equipment in reverse order and place all the items in their correct place as in the first image. Do not secure the carabina gates. The clock will then be stopped and your time will be recorded.

To complete the test successfully,

you will need to combine endurance, upper and lower body strength and co-ordination.

You will be carrying equipment over the length of the course,

moving around the two cones which cover a distance of 25 meters.

The items are laid out in order,

which they are to be used, there is a start and finish line.

There is a time limit to this test and the time to complete,

it is 5 minutes and 37 seconds.

To complete the test successfully,

you will need to raise the ladder, a short distance to simulate the

action required to extend to lower a ladder.

There is no time limit to complete this test.

The instructor will command stop when the instructor is satisfied with the lift.

To complete the test successfully,

you will need to wear a breathing apparatus mask.

You will not be under air, you'll be assisted by an instructor to put on a breathing apparatus,

mask, gloves, and helmet. With your mask un covered

and in natural light, you'll be expected to enter the enclosed space.

The aim is to negotiate the enclosed space.

This test will confirm your ability to move safely in enclosed and confined spaces.

Once you returned back to the entrance,

your mask will be covered over and you will be expected to go through the space again.

There will be a time limit to complete this test and you will have

5 minutes.

To complete the test successfully,

you will need to combine upper

and lower body strength and coordination and must complete this test within a time limit.

The time limit is 37.4 seconds.

The test will be set out in 10 meter sections,

with a 90-degree turn after the first and second 10 meter sections.

To complete the test successfully,

you will need to combine endurance, upper and lower body strength,

and coordination to lift a ladder to do required height and lower

it safely under control. The cradle will be weight loaded.

There will be 3 lifts in total.

There is no time limit to complete this test.

To complete the test successfully,

you will need to haul the ladder to the maximum height and then lower safely under control.

Applying the correct technique.

There will be a time limit to complete this test and it is 14.5 seconds.

You'll be in Instructed,

how to use the correct technique before the test starts.

To complete the test successfully,

you will need to demonstrate confidence going up

the ladder, applying the correct technique and coming down again.

There is a time limit of 3 minutes. Within this test

you will have to demonstrate a leg lock and look over and successfully

call out a symbol as instructed.

You will be wearing a full body harness and will be attached to the fall arrest device.