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NHS advice about healthy living, including eating a balanced diet, healthy weight, exercise, quitting smoking and drinking less alcohol.

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L2 U2 Session 7  Healthy & Balanced Diet

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L2 Unit 2 Assignment 1 6-week fitness plan template

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L2 U2 Session 5 Aerobic & Anaerobic Exercise (Refresh)

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Learner Resource Guide

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When you apply to join the police, the application process involves medical and fitness tests to make sure you’ll be able to do the job. Find out more.

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Medical & Fitness Stage | Prison Officer Application Information Centre | HMPPS

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What are the next steps if I am successful at my online assessment centre?

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The National Firefighter Physical Tests form part of the selection process, you will be required to undertake physical tests which aim to assess your level of fitness, strength and manual dexterity as well as your level of confidence in simulated exercises.

The following tests are designed to reflect operational practice and may change from time to time. Candidates will be asked to complete a Medical Screening Form prior to undertaking many of these tests, this is to ensure that individuals are fit enough to undertake them.

The 6 National Firefighter Physical Tests

1. Ladder Climb

2. Casualty Evacuation

3. Ladder Lift / Lower Simulation

4. Enclosed Spaces

5. Equipment Assembly

6. Equipment Carry

Ladder Climb

This is a test of confidence whilst working at height. Candidates must demonstrate the correct 'leg lock' at ground level before commencing the test. Wearing full Personal Protective Equipment (PPE), including a harness, candidates must ascend a fully extended 13.5 metre ladder to approximately second storey height and demonstrate a 'leg lock'.

The candidate will then be required to lean back with arms outstretched and describe a symbol shown on the floor. The candidate will then descend.

Casualty Evacuation

This is a test of lower and upper body strength. Candidates in full PPE will be required to drag a 55kg casualty walking backwards (guided by an assessor) around a 30-metre course.

Ladder Lift / Lower Simulation

Again, this is a test of upper and lower body strength. Candidates in full PPE will be required to raise a bar 75 cm off the ground to a height of 182cm and back down to the 75 cm support. The weight of the bar at the lifting point will start at 5kg. The maximum load to be added is 15kg.

Enclosed Space

This is a test of confidence, agility and possible claustrophobia whilst working in an enclosed space. Candidates in full PPE and wearing a Breathing Apparatus facemask will be required to negotiate a measured crawlway within a set time. Half the route will be with clear vision and the other half with obscured vision. You will be required to perform specific tasks during this test.

Equipment Assembly

This is a test of manual dexterity. Candidates will be required to assemble and disassemble an item of equipment and follow the colour coded diagrams provided.

Equipment Carry

This is a test of aerobic fitness, muscular strength and stamina. Candidates will be required to:

Drag a hose reel from an appliance for 25 metres, then jog back 25 metres

Pick up and carry 2 coiled 70 mm hoses for 100 metres

Carry 1 coiled 70 mm hose at chest height for 25 metres, and then jog back 75 metres

Pick up and carry a 2.4 metre suction hose and basket strainer for 100 metres, then jog back 100 metres

Pick up and carry a simulated 'Light Portable Pump' for 100 metres (weighing approximately 30kgs).

In each of the above tests you will be given full instructions and will be required to complete them within a specified time.

Important Note: Many fire and rescue services have changed the physical tests over the past few years and there now appears to be no set standard. Although at the time of writing this article, many have returned to the original tests as detailed above. Its also worthy to note that many fire and rescue services now carry out "Taster Days" which allow you to go along and have a go at some of the above tests. Some fire and rescue services have actually only recruited from those who have attended, so worth getting yourself booked on one if offered.

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Physical Tests The National Firefighter Physical Tests form part of the selection process, you will be required to undertake physical tests which aim to assess your level of fitness, strength and manual dexterity as well as your level of confidence in simulated exercises.

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What Should Be Included In A Workout Plan?

There isn't one single best workout plan, and different people will include different things depending on their goals.

When creating your own workout plan, or filling in our templates, some elements you may want to include are:

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How To Make Your Own Workout Plan

If our downloadable templates aren't right for you, then you can easily create your own workout plan template for free using tools like Excel or Word, or even your phone's notes app. There's also a wealth of free and paid-for workout planning apps, some of which can help guide your exercise plans, and others which give you the freedom to make your own.

Once you have your template, these are the best steps to follow to actually shape your workout plan.

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Determine your fitness goals. The first step in creating a workout plan is to really understand your fitness goals. Do you want to build muscle, improve cardiovascular health, lose weight, recover from an injury or increase flexibility? You can then use these goals to help determine the type of exercises and routines you should include in your plan. Having an overarching goal is great, but make sure you're also breaking these down and setting yourself realistic targets that are achievable too.

Remember, everyone's workout plan will be different based on their goals and fitness levels, so it's important to tailor your plan to your individual needs and abilities. If you're not sure where to start, consider working with an expert personal trainer who can help create you a plan that will match your needs and goals.
Example training and workout plans for you to try
If you're ready to improve your fitness and get started on your workout plans, you can find a PureGym near you and become a member today. Our gyms are filled with high-quality weights machines, free weights and cardio equipment, so you can start getting stronger and fitter today.

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Workout Plan Templates: Download Or Make Yourself

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What Should Be Included In A Workout Plan? There isn't one single best workout plan, and different people will include different things depending on their goals.