Are you training to be a Firefighter or getting ready for Police Academy? Is Bootcamp coming up and you're not sure exactly how painful it will be? You came to the right place. We take it to the next level. With a former MARINE, a Tang Soo Do BLACK BELT and an Ultra runner (putting in 50-70 miles at a time) on staff, we'll prepare you for whatever physical test or endeavor is coming your way.
While we work with “normal” people to feel and look better, we are well familiar with the demands of different disciplines and specifics of training to get you READY for specialty testing, and we'll work with you no matter where your starting point is.
So, what does it take?
Every area may have a different requirement, so make sure to check with the fire department in the area you are applying. However, this is the Candidate Physical Ability Test (CPAT) in Seattle and is pretty standard. The CPAT is more involved then for the police or even the military and will targeting muscle groups used in lifting, pushing, pulling, carrying and other actions related to Firefighter tasks. You will also be required to wear a 50 pound vest during the entire test (and for part of it 70 pounds!) Don't take this test lightly! It's TOUGH and you have to be too.
The CPAT exam is comprised of eight stations that are completed in one continuous sequence. The test is pass/fail. The maximum time allowed for passing is 10 minutes and 20 seconds. Download/view the CPAT Orientation Guide for detailed information on each part of the test.
Every Police force may have slightly different requirements so make sure to check with your the Police station you are applying to. However, the examination process generally includes an initial personal history questionnaire, a Physical Ability Test (PAT) and a written examination. The requirements for the PAT are often the same as those found on the Washington State Criminal Justice Training Commission website.
The PAT is comprised of four tests:
¾ 300-Meter Run (Minimum requirement : 71 seconds - Mean 62.5)
¾ Maximum Push-Ups (no time limit) (Minimum requirement : 21 push ups - Mean28)
¾ Sit-Ups (One Minute) (Minimum requirement : 30 sit ups - Mean 34)
¾ 1.5-Mile Run / Walk (Minimum requirement : 14:31 - Mean 14.02)
NOTE It is possible to pass each event yet fail the overall physical ability test. The PAT uses a points system, with 160 points needed to pass the test (usually.)
So for example:
20 push-ups = 0 points
21 push-ups = 30 points
35 push-ups = 50 points
For a detailed distinction of each test, click here.
For a look at the points scale for each test click here.
Each branch of the military has a different requirement.
Click the links below for more information on each branches requirements.
Dance is an excellent compliment to a healthy lifestyle, and a great hobby for couples and individuals! On Sundays, we offer private training for Ballroom, Latin and Social Dance as well as Hip Hop Foundations to adults and youth of all levels – from complete rookies to intermediate and competitive dancers. Cardiovascular, cognitive, postural and social benefits of dance bring a new level to your fitness regimen – CLICK HERE to request more info or a discounted trial lesson – just let us know what styles you are interested in and what time your are available on Sundays. If you can walk, you can dance.
Yoga and Stretch-n-Roll
These sessions are conducted in a semi-private format of 3 to 6 people which makes all the difference. During our Yoga you never get lost in the crowd, wondering if the yoga pose is right or the movement is performed correctly. Our qualified instructors teach with hands-on method, correcting the form of every participant so your training is safe and beneficial. The also allow for progressions, depending on your level, as we work with complete beginners as well as more experienced practitioners.
Our Stretch-n-Roll class is a combination of gentle stretches and foam rolling. It is a safe and very effective hands-on technique that involves applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion.
PRE- AND POST-NATAL
No one questions the value of pre-natal exercise, but we know too well that strenuous activities are not worth the risk of complications and on the other end of the spectrum, “going easy” on everything may be a waste of time. And that’s where we come in. Our professional career trainers, well versed on the subject of pre- and post-natal exercise, will guide your way through every trimester with safe and effective exercise.
If you like running with a group of people, whatever your pace is, whether you are our client or not, check out our complimentary outdoor RUNNING CLUB. You’ll be a part of a diverse group of runners, ranging from 14 to 6 minute pace and from rookies to competitors. We hold one to three runs per week at various locations, including paved, dirt, flat and hilly courses around three miles long (with longer options.) You’ll never feel left out or out of place, but will get motivated to start and to keep running. To check out or join our Running Club, click HERE.