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CPAT Prep.
I have recently been called up by a Career FD. They have given us 20 days before our first CPAT. What exercises helped you the most in preparing for the CPAT? I have been working out for about two months now but i am curious to see what exercises will help me more than just traditional weight lifting and running?
Replies to This Discussion
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Permalink Reply by Robert Galbraith on
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The FD that is hiring showed a film on what to expect... seems like some basic stuff, hose drag, ladder raise, equipment carry, ect. but just wondering if there might be some some exercises that focus on the main parts of the CPAT
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Permalink Reply by FF Schoen on
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The first 3 minutes and 20 seconds of ours was the stair climber at about 1 stair per second and after completing that we then had to run the stages. I would recommend cardio and running to get prepped for the CPAT
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Permalink Reply by murphymama on
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I did running- a lot of running. Running stairs if possible is great too. I've also done a good bit of upper body- pushups, military press, bench, etc. It has helped A LOT
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Permalink Reply by Mike Schlags (Captain Busy) Retd on
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First off Robert, congratulations on your career moving forward... I was taking a confined space rescue class (RS-1) this year and had the opportunity to observe the CPAT testing process as it was put together by the Oxnard Fire Academy (CA). What made this CPAT a little more interesting was having my possible future son-in-law (PSL) taking the test. Additionally, one of my best friends dads, who is now over 80! and who retired from the Los Angeles County Fire Department as a Fire Captain, was proctoring the test. Here's what I can recall of the testing process and some suggestions as to what you may want to do to prepare. I've got to tell you though that 20 days is not a lot of time if you are not already in good physical shape. I'm not going to sugar coat it for you brother, the testing process is a bitch and you will feel like puking, more than once... but it's sooooooo worth it...
The one station (there were several) that I watched my PSL* look above, too lazy to type..., was the hose drag evolution. I think these tests are standardized so pay attention. I watched some of the candidates pull the hose over the asphault / blacktop. And then I saw the "smarter" candidates pull the hose over a concrete drainage swell in the middle. Was this cheating? Nope. Nothing says that you can't work smart here. Less friction loss on the concrete, you can go faster, you get better times and you increase your chance of getting hired... There is a reason why only a very small percentage of guys and gals get hired by a full time paid department, they are smarter, stronger and a better investment for the taxpayers... By the way, I also watched these same candidates apply this logic to the dummy drag.
Preparation Suggestions: Practice pulling 2.5" double jacketed cotton hose, check on how much you are going to be pulling, which is an easy question when you are chatting with the guys at the stations.
KEY POINT: Prior to taking the CPAT test for this "career department", I am assuming that you have already visited every station, and on every shift so you have the chance to meet everyone. Sounds a little over the top? Nope, good chance that one or more of those guys are going to be on your interview / selection panel. If it's between you and the other person, and you are both equal in points, who do you think they are going to pick? People skills are nothing more than applying common sense to the obvious...
Upper body strength is key for most of the testing. Pulling a section of hose attached to the top of the hose tower and raising and lowering the hose a million times as you go through all the stations can be easily simulated. Remember the purpose of these tests. You are not going to actually be pulling sections of hose up a rope, connected to a pulley but you will be putting together a rescue system using a 3:1 mechanical advantage that requires that you and other firefighters pull on the rope... You also "pull on the rope" when extending or retracting a ladder. One of the evolutions was the sledge hammer swing into an overhead target. You had so many minutes to hit it as many times in a row as you could. Grueling... There was more than one of these grab the heavy thing and hit something else. Again it's all about upper body strength for these. The hose drag and dummy carry requires leg strength and stamina.
I remember talking to a buddy who went through the LA County FD testing process and he said that the guys in the know, instead of literally stepping on each step as they were descending a stairwell would hold onto the rails and slide down on their hands... Can't say that I've ever done this but I thought I'd mention it at least. Of course, all you don't need is to break your arm in the process. You probably would be better off learning how to use your feet faster... You have a chance to do this because I remember them using a stairclimber exercise machine. The only catch was that they put on lead / sand jackets to weigh you down as you maintained a minimum pace and it was timed...
So now you know that you have to be very efficient in hitting, carrying, dragging stuff... My only final comment is that when all is said and done, fire paramedics are there, hooking you up to an EKG to see if there are any ectopic beats... Lot's of people have them, it's when the PVC's are multi-focal or there are runs of V-Tach that raises peoples eye brows. Your blood pressure, pulse, respirations, general appearance are all evaluated and it's either a pass / fail testing process. Wax on, wax off... you either can or cannot do the job. You don't want to be the guy sitting there, sucking up some O2 and puking in a bag. 20 days... You've got some physical conditioning to do as well as making sure that you visit as many fire stations as possible. Don't forget to go to where ever the fire prevention bureau is so you can meet the inspectors and the fire marshal. The same goes for the logistics division and any other specialties such as your helicopter folks, dozer operators or EMS folks.
When it comes time to getting an oral interview and they ask you to tell them what you've done to prepare for the job and why do you want to work here, you've got a lot to talk about now...
Finally, as I share things with you and others who are reading this discussion with hopes of getting hired by a career department, the above information identifies the physical preparation for the job but you cannot forget the other half, which is the mental preparation. You really have to be sharp now to be competitive. Having 3,000 plus people around here show up to just get an application is not uncommon. So you really need to put time into how and what you are going to say when you have a chance to convince them that you are the right person for the job.
I think one simple analogy will get my point across as far as how to get your mindset in order... So here's the question posed to you by the oral board, and they are dead serious when they ask this question... "So Mr. Galbraith, how do you feel about cleaning the fire station bathrooms?"
What's your answer? Remember that when you are answering these questions, there usually is a reason behind it. There are objectives to be met by asking everyone the same question and comparing the answers to determine who gets hired. So if you are like the myriad of folks out there that answered, "I'd love to clean the bathrooms." or "If it's part of the job then I would do it I guess..." or some other mundane, I'm just like everyone else kind of an answer.
Here's an answer that again helps you put things into perspective, using your head to purposely think about the question and then answer it. By this I mean that instead of just blurting out an answer, it's better to sit there for a second and purposely take a second to show that you are giving it some thought before speaking. Getting the idea now? You are creating the image of yourself that you want them to see. Someone that isn't going to make a snap decision based on emotion but instead gather the facts and make the best decision possible.
How I answered this question, years ago... was that I really didn't mind cleaning the bathroom, not that I was wild about it but I knew that the fire station was a public building with the chance that a mom in a soccer van might have to stop by the station to use the facilities because one of her kids had an accident... the only impression they may have of the fire service was how they were treated and how clean the restrooms were... so just like the fire apparatus are ready for response, so are the bathrooms. We are always prepared to deal with an incident, whether it's a child that had an accident or a major structure fire...
I wish you the best on your upcoming CPAT testing process and hope you get what you want.
Stay low and safe! Mike from Santa Barbara
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Permalink Reply by Michael on
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I would see if you could use the vest and start walking up and down the stairs. We get our guys to run the stairs at the football stadium for about 15 min. if they can do that then they stand a good chance. Just remember they have to give you 3 test before it counts. If you pass it on one of the try outs then you are good to go. Set your mind to that you are not leaving until you get that paper in your hand. If you want it bad enough you will have no problem. Good luck. Let me know how it you do.
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thats what the one i take will be like. i have done some cardio with gear on and been able to do other things afterwards... so i hope to pass that...
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With Selma FD (AL) we are given three chances, but at the AL Fire College you are only given one so I'm lucky this time...
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