HomeMy WebLinkAboutPB 408.01A NEW 10-2016_Circuit Self-AssessmentPPPEEERRRFFFOOORRRMMMAAANNNCCCEEE BBBEEENNNCCCHHHMMMAAARRRKKKSSS
404040408888.0.0.0.01A 1A 1A 1A –––– Circuit SelfCircuit SelfCircuit SelfCircuit Self----AssessmentAssessmentAssessmentAssessment
Anne Huff,Anne Huff,Anne Huff,Anne Huff, Fire ChiefFire ChiefFire ChiefFire Chief
Beaumont Fire-Rescue Services
Discipline:Discipline:Discipline:Discipline: FitnessFitnessFitnessFitness
EffeEffeEffeEffective:ctive:ctive:ctive: 3333////1111////2020202007070707
Revised:Revised:Revised:Revised: 10101010////5555////2020202016161616
Replaces:Replaces:Replaces:Replaces: UOG 104.08UOG 104.08UOG 104.08UOG 104.08
I. I. I. I. ObjectiveObjectiveObjectiveObjective
After obtaining medical clearance to participate in the assessment, the member will
complete the Circuit Self-Assessment, document and interpret results.
II. II. II. II. Preparation & EquipmentPreparation & EquipmentPreparation & EquipmentPreparation & Equipment
A. Equipment needed:
1. Circuit Self-Assessment Worksheet
2. Pen or Pencil
3. Timer or stop watch
4. Heart rate monitor
5. Dumbells (pairs of 15 lb., 20 lb., 30 lb. and 35 lb.)
6. Treadmill (capable of 5 mph and 15 percent grade)
7. Lat pulldown machine (set at 80 lb.)
8. Flat bench
B. Preparation Instructions
1. Place the equipment conveniently close to the treadmill since you will be
returning to the treadmill throughout the assessment.
2. Once the assessment has begun, you will move from one station to the next with a
target of no more than 30 seconds between circuits.
3. Write the date, your name and weight on the Circuit Self-Assessment Worksheet.
Keep the worksheet with you so that you can record your heart rate immediately
after each part of the assessment.
4. Wet the heart receiver and place it on your chest. Tighten it to a comfortable
setting. Turn on the watch and be sure it is receiving you heart rate.
5. Remember that you will be recording both your time and heart rate when you
complete each circuit.
PB 408.01A – Circuit Self-Assessment Page 2 of 5
III. III. III. III. Instructions Instructions Instructions Instructions –––– Procedures for Achieving the ObjectiveProcedures for Achieving the ObjectiveProcedures for Achieving the ObjectiveProcedures for Achieving the Objective
You must obtain medical clearance prior to attempting the circuit self-assessment. Prior
to beginning the assessment, you will warm up for a minimum of five minutes to prevent injury.
You will perform the protocol as follows:
A. Circuit #1 - Treadmill
1. Straddle the treadmill and start the belt.
2. Set the exercise time for 20 minutes so the treadmill can run continually during
your assessment.
3. Set the speed for 3.5 miles per hour.
4. Increase the incline to 15 percent.
5. Increase the speed to 5.0 miles per hour.
6. Begin timing your assessment now.
7. Run at 5.0 miles per hour on a 15 percent grade for one (1) minute.
8. Reduce the speed to 3.5 miles per hour and step off of the treadmill.
9. Record your heart rate.
B. Circuit #2 – 15 lb. Dumbbells
1. Pick up the dumbbells.
2. Perform 24 bicep curls with both arms simultaneously.
3. Record your heart rate.
C. Circuit #3 – Treadmill
1. Walk on the treadmill for one (1) minute at 3.5 miles per hour on a 15 percent
grade.
2. Record your heart rate.
D. Circuit #4 – 30 lb. Dumbbell on Flat Bench
1. Place your left knee and left arm on the flat bench.
2. Pick up the 30 lb. dumbbell with your right hand.
3. Keeping your chest parallel to the ground, pull the dumbbell upward and into your
lower chest.
4. Perform 24 repetitions with your right arm.
5. Place you right knee and right arm on the flat bench.
6. Pick up the 30 lb. dumbbell with your left hand.
7. Perform 24 repetitions with your left arm.
8. Record you heart rate.
E. Circuit #5 – Treadmill
1. Walk on the treadmill for one (1) minute at 3.5 miles per hour on a 15 percent
grade.
2. Record your heart rate.
NOTE: Do not swing your arms or upper body. Be sure to move
through the full range of motion when exercising with dumbbells.
PB 408.01A – Circuit Self-Assessment Page 3 of 5
F. Circuit #6 – 20 lb. Dumbbell Military Press
1. Pick up the 20 lb. dumbbells with each hand.
2. From a standing position, alternating each arm and perform 24 repetitions of the
military press.
3. Record your heart rate.
G. Circuit #7 – Treadmill
1. Walk on the treadmill for one (1) minute at 3.5 miles per hour on a 15 percent
grade.
2. Record your heart rate.
H. Circuit #8 – 35 lb. Dumbbell Carry
1. Bend down using your legs and pick up the 35 lb. dumbbells, one in each hand.
2. Carry the dumbbells to a point 6 feet away, and set them down on the ground.
3. Turn around and face your starting point.
4. Bend down using your legs to pick up the dumbbells, one in each hand.
5. Carry the dumbbells back to your starting point.
6. Repeat this procedure (steps 1-5) ten (10) times.
7. Record your heart rate.
I. Circuit #9 – Treadmill
1. Walk on the treadmill for one (1) minute at 3.5 miles per hour on a 15 percent
grade.
2. Record your heart rate.
J. Circuit #10 – 80 lb. Lat Pulldown
1. Sit down with your knees secured.
2. Grasp the straight lat pulldown bar with your hands close together and your palms
supinated so they are facing you.
3. Pull down in front of your body until the bar reaches your chin.
4. Insure the bar goes all the way back up.
5. Perform 24 repetitions.
6. Record your heart rate and total time to complete the assessment.
K. Sit in a quiet location and record your heart rate every minute for the next five (5)
minutes.
L. Interpret Your Results
1. Determine your target exercise heart rate using the simple Karvonen Method
equation:
Target Exercise Heart Rate = .85(220-Age)
2. Observe your heart rate throughout the assessment. Determine whether you
exceeded your target rate.
PB 408.01A – Circuit Self-Assessment Page 4 of 5
3. Observe each circuit and determine whether you were able to complete the
required number of repetitions.
4. Observe the total time it took for you to complete the assessment.
5. Observe your 5-minute recovery.
Coming close to or exceeding your target heart rate indicates
you may need to improve your cardiovascular conditioning.
You may have little to no reserve if a greater demand is needed
on the fire ground.
If you had trouble completing the required number of
repetitions, you may need to work on your muscular strength
and/or endurance in those specific muscle groups.
If your total time for this assessment is less than your last
assessment, and your heart rate response is the same or less,
your fitness level has improved.
A heart rate that recovers quickly is indicative of aerobic
fitness. If your heart rate recovery is less than your last
assessment, your fitness level has improved.
408.01A – Circuit Self-Assessment
Discipline: Fitness
Name: Officer#:
Recorder: Officer#:
Date: Location:
Start Time: Finish Time:
[START TIME][START TIME][START TIME][START TIME] Heart RateHeart RateHeart RateHeart Rate
Circuit #1: Treadmill at 5 mph on a 15% grade for 1 minute
Circuit #2: 15 lb. dumbbell curls, standing, both arms simultaneously, 24 repetitions
Circuit #3: Treadmill at 3.5 mph on a 15% grade for 1 minute
Circuit #4: 30 lb. dumbbell rows, each arm, 24 repetitions
Circuit #5: Treadmill at 3.5 mph on a 15% grade for 1 minute
Circuit #6: 20 lb. dumbbell military press, standing, alternating arms, 24 repetitions
Circuit #7: Treadmill at 3.5 mph on a 15% grade for 1 minute
Circuit #8: 35 lb. dumbbell carry, pick up & carry 6 feet, 10 repetitions
Circuit #9: Treadmill at 3.5 mph on a 15% grade for 1 minute
Circuit #10: Lat pulldown at 80 lbs., close grip, palms toward face, 24 repetitions
[STOP TIME][STOP TIME][STOP TIME][STOP TIME]
Recovery at 1 minute (sitting quietly)
Recovery at 2 minutes (sitting quietly)
Recovery at 3 minutes (sitting quietly)
Recovery at 4 minutes (sitting quietly)
Recovery at 5 minutes (sitting quietly)
Interpreting Results:
• Calculate your Target Exercise Heart Rate = .85(220.85(220.85(220.85(220----Age)Age)Age)Age)
• Was your heart rate close to or did it exceed your target heart rate?
• Were you able to complete all required repetitions?
• Was your total time less than or equal to your last assessment?
• Did your heart recover faster than your last assessment?