{"id":1945,"date":"2019-08-27T23:58:32","date_gmt":"2019-08-27T23:58:32","guid":{"rendered":"https:\/\/firefighternow.com\/?p=1945"},"modified":"2019-12-07T20:04:42","modified_gmt":"2019-12-07T20:04:42","slug":"training-for-cpat","status":"publish","type":"post","link":"https:\/\/firefighternow.com\/training-for-cpat\/","title":{"rendered":"Training for the CPAT?  Start here."},"content":{"rendered":"\n<p>Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on the journey.&nbsp; It\u2019s a profession that\u2019s all about helping others. Whether you\u2019re saving people trapped in a burning wreckage or extinguishing fire from a commercial building, the bottom line is that you\u2019re rescuing people.<\/p>\n\n\n\n<p>That said, firefighting requires a high level of commitment; not to mention, stamina and enough bravery to be willing to sacrifice your life for others. To add to these traits, an individual is required to pass grueling physical tests, the most basic of which is The Candidate Physical Ability Test (CPAT).&nbsp;<\/p>\n\n\n\n<p>In our article, we\u2019ll explain what this physical examination is all about and recommend workouts and books that can help you pass CPAT.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6611110619fc9\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6611110619fc9\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/#How_To_Prepare_For_The_CPAT\" title=\"How To Prepare For The CPAT\">How To Prepare For The CPAT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/#CPAT_Test_Prep\" title=\"CPAT Test Prep\">CPAT Test Prep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/#Must-Read_Books_to_Prepare_You_for_CPAT\" title=\"Must-Read Books to Prepare You for CPAT\">Must-Read Books to Prepare You for CPAT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/#Additional_Tips_for_CPAT_Training\" title=\"Additional Tips for CPAT Training\">Additional Tips for CPAT Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/#Conclusion\" title=\"Conclusion\">Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_To_Prepare_For_The_CPAT\"><\/span><strong>How To Prepare For The CPAT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019re planning to become a firefighter, one test you should familiarize yourself with and train for adequately is CPAT. In fact, this is regarded as the international standard for health and fitness among firefighters.<\/p>\n\n\n\n<p>The core details of this test vary based on your geographic location. But overall, it encompasses a series of physically demanding tasks. If you can complete each of these activities successfully, then you\u2019ll get a good score on your CPAT.<\/p>\n\n\n\n<p>CPAT consists of 8 distinct events. The toughest part about this evaluation is that all activities are designed to be performed in a non-stop progression. The events in chronological order are:<\/p>\n\n\n\n<ol><li>Stair climbing<\/li><li>Hose dragging<\/li><li>Equipment carrying<\/li><li>Ladder raise and extension<\/li><li>Forcible entry<\/li><li>Searching<\/li><li>Rescuing<\/li><li>Breaching a ceiling<\/li><\/ol>\n\n\n\n<p>&nbsp;Each one of these tasks is meant to simulate a real-life situation that a firefighter might encounter. The administrators of the test will have mapped out a specific route that you follow from one activity to the next.<\/p>\n\n\n\n<p>Usually, the interval between these tasks is an 85-feet \u201cwalking\u201d distance. This is the only opportunity you get to recover before diving into the next activity.<\/p>\n\n\n\n<p>There\u2019s an emphasis on the term walking for safety purposes. Ideally, hose dragging is the only activity where you\u2019re allowed to run. In all the others you can walk at your own pace; whether you want to speed walk or go at a turtle\u2019s pace, the choice is yours.<\/p>\n\n\n\n<p>As you move through the series of tasks, you won\u2019t have too much time on your hands to consider what you\u2019re doing next. For this reason, participants are guided by proctors who follow closely behind to provide the necessary instructions. Here are the main CPAT events:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>CPAT Stair Climb<\/strong><\/h3>\n\n\n\n<p>In emergency situations, firefighters are often forced to carry tons of equipment through countless flights of stairs. These pieces of equipment include personal protective equipment (PPE), self-contained breathing apparatus (SCBA), and hose bundles.&nbsp;<\/p>\n\n\n\n<p>The stair climb test is meant to simulate this situation. However, the task you have to do for test purposes is much harder because you\u2019ll be draped in a 50lb. vest and an extra 25 lb.shoulder block.<\/p>\n\n\n\n<p>To pass this stage, you\u2019ll have to walk on the provided stair climber for 3 minutes and 20 seconds at the pre-determined speed. The initial 20 seconds of the allocated duration represent the warm-up period. This stage entails going through the flight of stairs at a rate of 50 steps per minute.<\/p>\n\n\n\n<p>At this point, you can support your weight using the railing of the climber as you acquaint yourself with how the piece of equipment works. However, if you accidentally get off from the climber, you\u2019ll have to start the warm-up from scratch. Keep in mind that you only get two attempts at this.<\/p>\n\n\n\n<p>The warm-up and the remaining 3-minute testing phases are to be performed in quick succession. So as soon as you complete the warm-up, the stair climber is set for the 3-minute testing stage. This entails increasing the pace of the climber to 60 steps per minute.<\/p>\n\n\n\n<p>&nbsp;When you get close to the 3:20 minute mark, your proctor will alert you so that you get ready to dismount the stair climber. Another individual will then come and take off the additional 25lbs of shoulder blocks. This gives you the go-ahead to proceed to the 85 feet walking distance.<\/p>\n\n\n\n<p>&nbsp;What situations can lead you to fail the stair climb test?<\/p>\n\n\n\n<ol><li>If you\u2019re not able to complete the warm-up event successfully within 2 attempts<\/li><li>Supporting yourself on the railing of the climber during the main testing stage. If you happen to use the railing only once, you\u2019ll receive a warning. If you fail to heed to this caution, you\u2019ll have failed the entire CPAT test.<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hose Drag<\/strong><\/h3>\n\n\n\n<p>As a <a href=\"https:\/\/firefighternow.com\/51-firefighter-interview-questions\/\">firefighter<\/a>, another skill you need to master is how to swiftly pull an uncharged hose line from the fire truck, extend and direct it to the object or house under fire. The hose drag event is designed to simulate this situation.<\/p>\n\n\n\n<p>Here, you\u2019ll have to carry a 1 \u00be hose line on your shoulder with the nozzle in your hand. You\u2019re expected to navigate this hose around a designated course, usually around a prepositioned barrel or drum and then all the way to the crossing line.<\/p>\n\n\n\n<p>When you get to the specified finish point, you\u2019re required to take a knee, then use hand-over-hand method to drag at least 50 ft of the hose line to the next designated mark. When you\u2019ve pulled the 50ft portion to the finish line, you can proceed to the 85-feet distance.<\/p>\n\n\n\n<p>Failing to adhere to several rules can cause you to fail this test. These include:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Running outside the allocated perimeter<\/li><li> &nbsp; &nbsp; Failing to remain on one knee when you\u2019re supposed to<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Equipment Carry<\/strong><\/h3>\n\n\n\n<p>When you arrive at the scene of a fire, you\u2019ll need to be incredibly swift at removing the necessary tools and transporting them to where they\u2019re needed. The equipment carry event is designed to test your speed.&nbsp;<\/p>\n\n\n\n<p>During the test, you\u2019re expected to walk to where the cabinet is. Next, remove the power tools, one at a time and place them on the ground. Then, transport the equipment over a distance of 75 feet and back to the starting point.<\/p>\n\n\n\n<p>Once you reach the starting point, place the tools on the ground, pick them up again and carry them to the cabinet. Take note that the designated path will be filled with a couple of drums and barrels that you have to navigate.<\/p>\n\n\n\n<p>To pass this stage of the CPAT test, do not:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Lose control of the equipment at any point<\/li><li> &nbsp; &nbsp; Run<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ladder Raise and Extension<\/strong><\/h3>\n\n\n\n<p>Apart from carrying tools, another task you should be adept at is positioning ladders on fire or hazardous scenes.<\/p>\n\n\n\n<p>Thus, this event is designed to test how good you are at doing this. To complete it, approach the 24ft extension ladder put on the ground. Take the upper-most rung and use the rungs to position the ladder against the wall.<\/p>\n\n\n\n<p>Next, go to the marked area and start raising the fly section of a 24ft extension ladder. The next step involves using the rope halyard of the ladder to elevate the ladders fly section.<\/p>\n\n\n\n<p>&nbsp;When the fly section is completely extended, you can proceed to lowering it in a controlled manner. This step should bring the fly section to its initial position, and this means you\u2019re free to walk the 85 ft distance to your next activity.<\/p>\n\n\n\n<p>Mistakes to avoid as you perform this test are:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Skipping a rung when raising the ladder from the ground<\/li><li> &nbsp; &nbsp; Losing control of the ladder. If the ladder drops, this will trigger the safety mechanism attached to it, and you\u2019ll have failed the test<\/li><li> &nbsp; &nbsp; Losing control of the halyard rope; you should drop the fly section in a controlled manner<\/li><li> &nbsp; &nbsp; Going out of the marked spots<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Forcible Entry<\/strong><\/h3>\n\n\n\n<p>Whenever there\u2019s a fire, it\u2019s not uncommon for exit routes to get blocked automatically with the aim of preventing the fire from spreading further. However, this also poses a challenge as people can get trapped within the building. Firefighters, thus, need to find a way to access these spaces even with blocked pathways.<\/p>\n\n\n\n<p>The forcible entry event simulates a situation where a firefighter has to use a sledgehammer to break into or out of an area with restricted access.<\/p>\n\n\n\n<p>&nbsp;During this test, you\u2019ll be handed a 10 lb. sledgehammer that you must use to strike the center of the designated force entry point. Your goal is to strike the designated spot until the props buzzard is activated. Once activated, you\u2019re free to walk to the 85ft interval.<\/p>\n\n\n\n<p>When striking the forcible entryway, you have to:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Maintain control of the sledgehammer throughout. If you drop or throw it away, you\u2019ll fail the test<\/li><li> &nbsp; &nbsp; Stick to the marked area. Do not step outside the perimeter, lest you get a warning or fail the test<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Search<\/strong><\/h3>\n\n\n\n<p>This activity is designed to mimic a situation where a firefighter has to look for victims in poorly-lit conditions. This test will require you to search blindly through a dark tunnel maze. The search area is usually about 3ft high, 4ft wide and 64ft long.<\/p>\n\n\n\n<p>As you navigate your way, you\u2019ll encounter numerous obstacles. You can only proceed to the 85ft walk after you\u2019ve overcome these obstacles and reached the exit point.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rescue<\/strong><\/h3>\n\n\n\n<p>This event tests your ability to find and remove victims or fellow firefighters from fire scenes or dangerous situations. To prove yourself, you\u2019ll have to drag a 165 lbs. dummy 35ft around a barrel. During your navigation, you\u2019ll have to make a 180-degree turn at some point.<\/p>\n\n\n\n<p>The rescue part of the test allows a bit of flexibility. For instance, if you want to get a good grip, you\u2019re allowed to stop and make adjustments. However, you\u2019re not permitted to support yourself using the barrel or drum.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ceiling Breach and Pull<\/strong><\/h3>\n\n\n\n<p>This task simulates the action of a firefighter breaching a ceiling using a pike pole. In this case, you\u2019re required to detach the pole from the prop and stand, within the marked area.<\/p>\n\n\n\n<p>The next thing you\u2019ll have to do is place the pole\u2019s tip on the painted section of the ceiling and push through until it opens.&nbsp;<\/p>\n\n\n\n<p>Some of the mistakes you should avoid when performing this task are:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Dropping the pole more than once<\/li><li> &nbsp; &nbsp; Stepping outside the designated area<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"CPAT_Test_Prep\"><\/span><strong>CPAT Test Prep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Passing CPAT requires adequate preparation. By this we mean, performing workouts that help you to stay in shape for the big day as well as gathering all the theoretical knowledge you can.<\/p>\n\n\n\n<p>With knowledge and stamina, you\u2019ll be able to make split-second decisions and execute them efficiently regardless of the simulations you face on your examination day.<\/p>\n\n\n\n<p>You can get tons of information from books written for firefighters. Similarly, you can follow workout plans designed specifically to prepare you for CPAT training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Must-Read_Books_to_Prepare_You_for_CPAT\"><\/span><strong>Must-Read Books to Prepare You for CPAT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p >No products found.<\/p>\n\n\n\n<p>Written by Al Wasser and Donna Kimble, this book is interactive and very enlightening.<\/p>\n\n\n\n<p>What we love most about this text is that it places an emphasis on CPAT training. So while other books provide general information about firefighter training, this one focuses on training specifically for the CPAT test.<\/p>\n\n\n\n<p>After reading this book, you\u2019ll be able to formulate and implement a solid training regimen. You will also learn how to balance all aspects of training including physical exercises, nutrition and fitness concepts.<\/p>\n\n\n\n<p >No products found.<\/p>\n\n\n\n<p>Written by the former director of the New York City Fire Department, this book will help you to be physically ready for the upcoming CPAT.<\/p>\n\n\n\n<p>It provides a detailed guide on how you should train so as to achieve an optimal fitness level. Focusing on a multi-phased approach, Kevin Malley\u2019s techniques have been proven to be effective in transforming unfit individuals to candidate-ready CPAT firefighters.<\/p>\n\n\n\n<p >No products found.<\/p>\n\n\n\n<p>After completing the CPAT test successfully, you\u2019ll quickly learn that this training was just half the battle. There\u2019s still so much to learn, especially when it comes to what you\u2019re expected to do during your first assignment and in the course of the probation period.<\/p>\n\n\n\n<p>Collin S. Blasingame, Justin C. Dickstein and John E. Gomez, wrote this book to shorten a novice firefighter\u2019s learning curve. This way, they can ease into their new roles and become outstanding professionals right from the first day.<\/p>\n\n\n\n<p>&nbsp;Now in its second edition, this book explains concepts such as:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; How to choose the ideal city of employment<\/li><li> &nbsp; &nbsp; The increasing functions of fire departments<\/li><li> &nbsp; &nbsp; The chain of command in a fire department<\/li><li> &nbsp; &nbsp; How to seize opportunities<\/li><li> &nbsp; &nbsp; Why you should be involved in your community<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Best Workouts to Prepare for CPAT<\/strong><\/h3>\n\n\n\n<p>Given that CPAT is a physically demanding series of activities, it\u2019s vital that you perform <a href=\"https:\/\/firefighternow.com\/firefighter-fitness-test\/\">exercises<\/a> in readiness for the test.&nbsp;<\/p>\n\n\n\n<p>With your exercise regimen, you should aim at improving these areas:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Core strength<\/li><li> &nbsp; &nbsp; Cardiovascular capacity<\/li><li> &nbsp; &nbsp; The push and pull<\/li><li> &nbsp; &nbsp; The lift<\/li><li> &nbsp; &nbsp; The carry<\/li><li> &nbsp; &nbsp; The drag<\/li><li> &nbsp; &nbsp; Flexibility<\/li><\/ul>\n\n\n\n<p>Here are some exercises that take these fitness concepts into account:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>The Plank<\/strong><\/h4>\n\n\n\n<p>This exercise is your best bet at developing core strength. Your core is the secret to helping you achieve a high level of physical fitness. It also minimizes the likelihood of suffering injuries and muscle strains that are common during a firefighter\u2019s training.<\/p>\n\n\n\n<p>What makes the plank such a suitable exercise is its versatility. This low-impact activity can be done anywhere. You can even perform it as a warm-up before proceeding to more intense exercises.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>High Intensity Interval Training (HIIT)<\/strong><\/h4>\n\n\n\n<p>This particular activity is meant to improve your cardiovascular fitness. It\u2019s one of the most recommended exercises for CPAT training because it imitates the different levels of physical intensity that a firefighter is subjected to, during real-life situations.<\/p>\n\n\n\n<p>&nbsp;For optimal results, experts recommend combining low-intensity and high-intensity workouts. For instance, you can do 20 seconds of a HIIT exercise then 20 seconds of a low-intensity task for between 10 and 30 minutes.<\/p>\n\n\n\n<p>A good example of a high-intensity activity is crawling. Not only does it enhance your cardio fitness but it also improves your core, upper and lower-body strength. Plus, it makes you more flexible.<\/p>\n\n\n\n<p>Once you\u2019ve gotten the hang of this exercise, you can challenge yourself by dragging a heavy tool as you crawl. Try carrying a kettlebell or charged hose line.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Downward Dog<\/strong><\/h4>\n\n\n\n<p>If you\u2019re looking to improve your flexibility, the downward dog exercise should be at the top of your to-do list. When performed using the right technique, this activity targets your feet, calves, hamstrings, back, chest and shoulder muscles, all at once.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Push-Ups<\/strong><\/h4>\n\n\n\n<p>Often, firefighters are forced to engage their upper-body muscle groups to elevate themselves to certain places. An easy way to increase the endurance of these muscle groups is to incorporate push-ups in your exercise.<\/p>\n\n\n\n<p>And the good thing is that you don\u2019t need any special gym equipment to perform push-ups. But if you\u2019re looking to take things a notch higher, here are a few tricks you can use:<\/p>\n\n\n\n<ul><li> &nbsp; &nbsp; Raise your feet by placing them on a bench<\/li><li> &nbsp; &nbsp; Suspend one of your legs mid-air<\/li><li> &nbsp; &nbsp; Increase or decrease the distance between your hands<\/li><li> &nbsp; &nbsp; Attempt \u201cBosu ball\u201d, \u201cyoga\u201d or \u201chindu\u201d types of push-ups<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pull-Ups<\/strong><\/h4>\n\n\n\n<p>These exercises are incredibly efficient at increasing the upper body strength that most firefighters need. As with push-ups, you\u2019ll be using your own weight to improve strength in your arms and back.<\/p>\n\n\n\n<p>The benefit of performing pull-ups is that they don\u2019t place excess strain on your joints. And if you\u2019re not strong enough to perform pull-ups, you can always use elastic bands for the first few sessions.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Deadlifts<\/strong><\/h4>\n\n\n\n<p>This is a weight training activity that involves raising a loaded barbell or bar from the ground to your hip level. It targets your leg and core muscles, and boosts the muscular endurance that firefighters need to perform lifts, carries and drags.<\/p>\n\n\n\n<p>One perk of performing deadlifts is that they offer a great deal of flexibility. You can vary the amount of weight and number of reps to suit your fitness level.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Dumbbell Lunges<\/strong><\/h4>\n\n\n\n<p>Though a simple exercise, a lunge has a significant impact on your fitness. And while you can perform it without any equipment, incorporating dumbbells helps to engage your upper leg muscles even more.&nbsp;<\/p>\n\n\n\n<p>Additionally, weighted lunges improve your balance- which is a vital skill when you\u2019re performing the stair climb of your CPAT training. If you\u2019re having trouble maintaining stability when you take a step forward, start off without weights. Once you learn the proper technique, you can add weights.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hose, Tire and Dummy Drags<\/strong><\/h4>\n\n\n\n<p>One of the activities you\u2019re required to do to pass CPAT, is to carry an uncharged hose line and navigate it through a designated course. You can train for this cumbersome task by dragging a <a href=\"https:\/\/firefighternow.com\/how-much-does-fire-hose-weigh-hint-its-heavy\/\">heavy object such as a hose<\/a>, tire or dummy. As you drag, focus on improving your strength as opposed to speed.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Additional_Tips_for_CPAT_Training\"><\/span><strong>Additional Tips for CPAT Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Attend the Open Day<\/strong><\/h3>\n\n\n\n<p>Different states organize open days where new and prospective students can learn a couple of things about a career as a firefighter. The good thing is that most of these events are free. Also, they explore an array of sectors in firefighting: from search and rescue to breaching ceilings and more.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pay attention to your diet<\/strong><\/h3>\n\n\n\n<p>Following an exercise regimen is a step in the right direction. However, you also need to think about your diet. When you become a firefighter, your competence and efficiency will depend, to a great extent, on the food you eat.<\/p>\n\n\n\n<p>As such, your diet should include vitamins, nutrients and minerals that not only facilitate muscle growth but also boost your cardiovascular endurance.<\/p>\n\n\n\n<p>&nbsp;With every meal you prepare, ensure it has adequate proteins ( for muscle building and repair), legumes (which keep you feeling full for a long time), vegetables and fruits (as they are chock full of vitamins and minerals).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.fctconline.org\/cpat\/\">The CPAT<\/a> is the lowest level physical test that you have to do to qualify as a firefighter. Though the series of tasks you have to perform are difficult and strenuous, they\u2019re not impossible.<\/p>\n\n\n\n<p>&nbsp;With sufficient preparation, you can blaze through these activities and pass the test. By preparation, we mean gathering as much information as you can relating to <a href=\"https:\/\/firefighternow.com\/find-fire-academy\/\">firefighter training programs<\/a>, maintaining the right diet and engaging in physical activity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Training for the CPAT?  Start here.\" class=\"read-more button\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/#more-1945\" aria-label=\"Read more about Training for the CPAT?  Start here.\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":1946,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,17,16,10],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Training for the CPAT? Start here. | FireFighterNow<\/title>\n<meta name=\"description\" content=\"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/firefighternow.com\/training-for-cpat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training for the CPAT? Start here. | FirefighterNOW\" \/>\n<meta property=\"og:description\" content=\"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on the journey.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/firefighternow.com\/training-for-cpat\/\" \/>\n<meta property=\"og:site_name\" content=\"FireFighterNow\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/firefighternowcom\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-27T23:58:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-12-07T20:04:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Josiah Raiford\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Training for the CPAT? Start here. | FirefighterNOW\" \/>\n<meta name=\"twitter:description\" content=\"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on the journey.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@firefighternow\" \/>\n<meta name=\"twitter:site\" content=\"@firefighternow\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Josiah Raiford\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/\"},\"author\":{\"name\":\"Josiah Raiford\",\"@id\":\"https:\/\/firefighternow.com\/#\/schema\/person\/e146aa78bc91e38b30623acbec83e00f\"},\"headline\":\"Training for the CPAT? Start here.\",\"datePublished\":\"2019-08-27T23:58:32+00:00\",\"dateModified\":\"2019-12-07T20:04:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/\"},\"wordCount\":3147,\"publisher\":{\"@id\":\"https:\/\/firefighternow.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg\",\"articleSection\":[\"Firefighter Fitness\",\"Firefighter Test &amp; Interview Prep\",\"Gear &amp; Fitness\",\"Test Prep\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/\",\"url\":\"https:\/\/firefighternow.com\/training-for-cpat\/\",\"name\":\"Training for the CPAT? Start here. | FireFighterNow\",\"isPartOf\":{\"@id\":\"https:\/\/firefighternow.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg\",\"datePublished\":\"2019-08-27T23:58:32+00:00\",\"dateModified\":\"2019-12-07T20:04:42+00:00\",\"description\":\"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on\",\"breadcrumb\":{\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/firefighternow.com\/training-for-cpat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage\",\"url\":\"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg\",\"contentUrl\":\"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg\",\"width\":600,\"height\":400,\"caption\":\"Training for CPAT\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/firefighternow.com\/training-for-cpat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/firefighternow.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Training for the CPAT? Start here.\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/firefighternow.com\/#website\",\"url\":\"https:\/\/firefighternow.com\/\",\"name\":\"FireFighterNow\",\"description\":\"Your Guide To Fire, Rescue, and EMS\",\"publisher\":{\"@id\":\"https:\/\/firefighternow.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/firefighternow.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/firefighternow.com\/#organization\",\"name\":\"FireFighterNow\",\"url\":\"https:\/\/firefighternow.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/firefighternow.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/firefighternow.com\/wp-content\/uploads\/2024\/03\/FFN-Logo.png\",\"contentUrl\":\"https:\/\/firefighternow.com\/wp-content\/uploads\/2024\/03\/FFN-Logo.png\",\"width\":513,\"height\":513,\"caption\":\"FireFighterNow\"},\"image\":{\"@id\":\"https:\/\/firefighternow.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/firefighternowcom\",\"https:\/\/twitter.com\/firefighternow\",\"https:\/\/instagram.com\/firefighternow\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/firefighternow.com\/#\/schema\/person\/e146aa78bc91e38b30623acbec83e00f\",\"name\":\"Josiah Raiford\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/firefighternow.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/863b7ba78abfa6fc5b03c275e2512393?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/863b7ba78abfa6fc5b03c275e2512393?s=96&d=mm&r=g\",\"caption\":\"Josiah Raiford\"},\"sameAs\":[\"http:\/\/firefighternow.com\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Training for the CPAT? Start here. | FireFighterNow","description":"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/firefighternow.com\/training-for-cpat\/","og_locale":"en_US","og_type":"article","og_title":"Training for the CPAT? Start here. | FirefighterNOW","og_description":"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on the journey.","og_url":"https:\/\/firefighternow.com\/training-for-cpat\/","og_site_name":"FireFighterNow","article_publisher":"https:\/\/www.facebook.com\/firefighternowcom","article_published_time":"2019-08-27T23:58:32+00:00","article_modified_time":"2019-12-07T20:04:42+00:00","og_image":[{"width":600,"height":400,"url":"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg","type":"image\/jpeg"}],"author":"Josiah Raiford","twitter_card":"summary_large_image","twitter_title":"Training for the CPAT? Start here. | FirefighterNOW","twitter_description":"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on the journey.","twitter_image":"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg","twitter_creator":"@firefighternow","twitter_site":"@firefighternow","twitter_misc":{"Written by":"Josiah Raiford","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/firefighternow.com\/training-for-cpat\/#article","isPartOf":{"@id":"https:\/\/firefighternow.com\/training-for-cpat\/"},"author":{"name":"Josiah Raiford","@id":"https:\/\/firefighternow.com\/#\/schema\/person\/e146aa78bc91e38b30623acbec83e00f"},"headline":"Training for the CPAT? Start here.","datePublished":"2019-08-27T23:58:32+00:00","dateModified":"2019-12-07T20:04:42+00:00","mainEntityOfPage":{"@id":"https:\/\/firefighternow.com\/training-for-cpat\/"},"wordCount":3147,"publisher":{"@id":"https:\/\/firefighternow.com\/#organization"},"image":{"@id":"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage"},"thumbnailUrl":"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg","articleSection":["Firefighter Fitness","Firefighter Test &amp; Interview Prep","Gear &amp; Fitness","Test Prep"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/firefighternow.com\/training-for-cpat\/","url":"https:\/\/firefighternow.com\/training-for-cpat\/","name":"Training for the CPAT? Start here. | FireFighterNow","isPartOf":{"@id":"https:\/\/firefighternow.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage"},"image":{"@id":"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage"},"thumbnailUrl":"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg","datePublished":"2019-08-27T23:58:32+00:00","dateModified":"2019-12-07T20:04:42+00:00","description":"Becoming a firefighter is perhaps one of the most rewarding careers that anybody can have, and training for the CPAT will be one of your first steps on","breadcrumb":{"@id":"https:\/\/firefighternow.com\/training-for-cpat\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/firefighternow.com\/training-for-cpat\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/firefighternow.com\/training-for-cpat\/#primaryimage","url":"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg","contentUrl":"https:\/\/firefighternow.com\/wp-content\/uploads\/2019\/08\/training-for-cpat.jpg","width":600,"height":400,"caption":"Training for CPAT"},{"@type":"BreadcrumbList","@id":"https:\/\/firefighternow.com\/training-for-cpat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/firefighternow.com\/"},{"@type":"ListItem","position":2,"name":"Training for the CPAT? Start here."}]},{"@type":"WebSite","@id":"https:\/\/firefighternow.com\/#website","url":"https:\/\/firefighternow.com\/","name":"FireFighterNow","description":"Your Guide To Fire, Rescue, and EMS","publisher":{"@id":"https:\/\/firefighternow.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/firefighternow.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/firefighternow.com\/#organization","name":"FireFighterNow","url":"https:\/\/firefighternow.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/firefighternow.com\/#\/schema\/logo\/image\/","url":"https:\/\/firefighternow.com\/wp-content\/uploads\/2024\/03\/FFN-Logo.png","contentUrl":"https:\/\/firefighternow.com\/wp-content\/uploads\/2024\/03\/FFN-Logo.png","width":513,"height":513,"caption":"FireFighterNow"},"image":{"@id":"https:\/\/firefighternow.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/firefighternowcom","https:\/\/twitter.com\/firefighternow","https:\/\/instagram.com\/firefighternow"]},{"@type":"Person","@id":"https:\/\/firefighternow.com\/#\/schema\/person\/e146aa78bc91e38b30623acbec83e00f","name":"Josiah Raiford","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/firefighternow.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/863b7ba78abfa6fc5b03c275e2512393?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/863b7ba78abfa6fc5b03c275e2512393?s=96&d=mm&r=g","caption":"Josiah Raiford"},"sameAs":["http:\/\/firefighternow.com"]}]}},"_links":{"self":[{"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/posts\/1945"}],"collection":[{"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/comments?post=1945"}],"version-history":[{"count":11,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/posts\/1945\/revisions"}],"predecessor-version":[{"id":503172,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/posts\/1945\/revisions\/503172"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/media\/1946"}],"wp:attachment":[{"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/media?parent=1945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/categories?post=1945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firefighternow.com\/wp-json\/wp\/v2\/tags?post=1945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}