Physical Fitness Training

Performance Outcome 10.1.

Demonstrate low crawl under an obstacle.

Training Objectives Related to 10.1.

1. Demonstrate the ability to crawl under an obstacle.

Criteria: The trainee shall be tested on the following:

10.1.1. Crawl under an obstacle of 24 inches for 10 feet without becoming entangled and/or harmed within set time.

10.1.2. Identify and use safety crawl techniques

Lesson Plan Guide: The lesson plan shall include the following:

1.  Techniques for low crawl.

2.  Demonstrate safety techniques and knowledge how to prevent physical entanglement and/or harm.

Performance Outcome 10.2.

Sprint full speed for a distance of 56 yards/51 meters.

Training Objective Related to 10.2.

1. Demonstrate the ability to sprint at full speed for a distance of 56 yards/51 meters.

Criteria: The trainee shall be tested on the following:

            10.2.1. Response to a visual cue

            10.2.2. Body position for sprinting

            10.2.3. Breathing techniques

Lesson Plan Guide: The lesson plan shall include the following:

1. Sprinting body position.

2. Breath techniques.

3. Warm-up and cool down during training.

Performance Outcome 10.3.

Run one mile.

Training Objectives Related to 10.3

1. Demonstrate the ability to run a distance of one mile using techniques to help minimize injury.

Criteria: The trainee shall be tested on the following:

             10.3.1. Running form

             10.3.2. Breathing techniques for running.

Lesson Plan Guide: The lesson plan shall include the following:

1. Running form to minimize injury potential.

2. Breathing techniques for running.

3. Warm-up/stretching techniques for running.

Performance Outcome 10.4.

Accomplish an obstacle course.

Training Objectives Related to 10.4.

1. Demonstrate the ability to run a course through varying terrain appropriate to locality.

Criteria: The trainee shall be tested on the following:

10.4.1. Complete an obstacle course on varying terrain: running; jumping; turning; and crawling:

10.4.1.1. Run at least 1/4 mile during the course

10.4.1.2. Jump over a 2 foot ditch or similar obstacle

10.4.1.3. Vault over three different types of obstacles typical of the locale

10.4.1.4. Crawl under an obstacle of 24 inches in height for at least 10 feet

10.4.1.5. Turn three times during the course

Lesson Plan Guide: The lesson plan shall include the following:

1. Techniques for running, jumping, turning, and crawling as part of obstacle course training; 

a. Run at least 1/4 mile during the course

b. Jump over a 2 foot ditch or similar obstacle

c. Vault over three different types of obstacles typical of the locale

d. Crawl under an obstacle of 24 inches in height for at least 10 feet

e. Turn three times during the course

2. Breathing techniques appropriate to each type of physical effort.

           

Performance Outcome 10.5.

Climb three flights of stairs.

Training Objectives Related to 10.5

1. Demonstrate the ability to climb three flights of stairs within set time.

Criteria: The trainee shall be tested on the following:

10.5.1. Climbing techniques

10.5.2. Breathing techniques

10.5.3. Leg strength development

10.5.4. Aerobic endurance

Lesson Plan Guide: The lesson plan shall include the following:

1. Climbing techniques.

2. Breathing techniques.

3. Leg strength development.

4. Aerobic endurance, increased stamina and staying power, flexibility.

Instructor Note: This exercise may be completed by using one flight of at least eight (8) steps and climbing up and down three times, or any other combination that equals this. Climbing single steps do not equal a flight of steps.

Performance Outcome 10.6.

Drag or push a heavy object.

Training Objectives Related to 10.6

1. Demonstrate the ability to extract an object and/or individual, weighing 120 pounds (males) or 70 pounds (females), to simulate an extraction and/or rescue and drag or push a heavy object/individual, 120/70 pounds, for a distance of 25 feet.

Criteria: The trainee shall be tested on the following:

10.6.1. Body alignment

10.6.2. Breathing techniques

            10.6.3. Various types of surfaces

            10.6.4. Lifting techniques for up to 120/70 pounds for a distance of 25 feet (120/male; 70/female)

            10.6.5. Carrying techniques

            10.6.6. Dragging technique up to 120/70 pounds for a distance of 25 feet (120/male; 70/female)

10.6.7. Pushing technique up to 120/70 pounds for a distance of 25 feet (120/male; 70/female)

10.6.8. Bend, reach, grab hold of person at point most helpful using proper body mechanics

Lesson Plan Guide: The lesson plan shall include the following:

1. Body alignment.

2. Breathing techniques.

3. Various types of surfaces.

4. Lifting technique for up to 120/70 pounds and 25 foot distance.

5. Carrying technique(s) for up to 120/70 pounds and 25 foot distance.

6. Dragging technique(s) for up to 120/70 pounds and 25 foot distance.

7. Pushing technique(s) for up to 120/70 pounds and 25 foot distance.

8. Bend, reach, and grab hold of person at point most helpful using proper body mechanics

Performance Outcome 10.7.

Engage in and complete vigorous physical activities.

Training Objectives Related to 10.7

1. Execute the following physical exercises:

a. Thigh isolators

b. Mule kicks

c. Arm circles

1. Clock wise

                       2. Counter clock wise

d.  Brick layers

e.  Push-ups

f.  Fire hydrants

g.  Flutter kicks

h. Calve raises

i.  Leg lifts

j.  Planks

Criteria: The trainee shall be tested on the following:

            10.7.1. Thigh isolators

            10.7.2. Mule kicks

            10.7.3. Arm circles

            10.7.4. Brick layers

            10.7.5. Push-ups                                                         

            10.7.6. Fire hydrants

            10.7.7. Flutter kicks

            10.7.8. Calve raises

            10.7.9. Leg lifts

            10.7.10. Planks

Lesson Plan Guide:

The lesson plan shall include the following:

1. Body alignment.

2. Breathing techniques.

3. Warm-up, stretching, and cool down techniques.

4. Physical activities;

a. Thigh isolators

            b. Mule kicks

            c. Arm circles

            d. Brick layers

            e. Push-ups

            f. Fire hydrants

            g. Flutter kicks

            h. Calve raises

            i. Leg lifts

            j. Planks