Ideal Weight Table

Fitness Standard

1. 1.5 mile walk/run

 Rationale: The 1.5 mile run is designed to test the firefighters physical and muscular strength and endurance

 Directions: The firefighter, wearing ordinary workout or exercise clothing, must run or walk a measured distance of 1.5 mile.

 Standard: The firefighter must complete the 1.5 run within 17 minutes and 15 seconds or complete the walk within 24 minutes and 30 seconds.

2. Muscular Strength

 Definition: The Maximal amount of force a muscle or group of muscles can exert in a single contraction; the ability to apply force.

 Directions: The firefighter given a weight bench and free weights will bench press his or her body weight for a 1-rep maximum.

 “Alternate”

 Directions: The firefighter given a weight bench and free weights will bench press 2/3 of his or her body weight for a minimum of 5 repetitions.

 Standard: The firefighter will raise the required amount of weight using all safety precautions necessary to achieve the weight required.

3A. Muscular Endurance

 Definition: The ability of the muscle to perform repeated contraction for a prolonged period of time; the ability of the muscle to persist.

 Directions: The firefighter given a flat surface will perform 20 push-ups in the time standard.

 Standard: The firefighter will perform 20 push-ups in a maximum of time of one minute.

3B. Muscular Endurance Con’t

 Directions: The firefighter given a flat service and a spotter or exercise ball will perform 30 sit-ups.

 Standard: The firefighter will perform the 30 sit-ups in the maximum time of one minute.

4. Flexibility

Definition: Flexibility measures the range of motion in a joint, which depends on the extensibility of soft tissues. Lack of flexibility can hinder physical performance or contribute to an increased risk of injury.

Directions: The firefighter given a sit and reach box will reach out towards the ruler on the box as far as they can without injury.

Standard: The standard for the sit and reach box is attached and based upon height, weight, age and from the American College of Sports Medicine.

5. Body Composition

 Definition: The human body is composed of a variety of different tissue types. The so-called 'lean' tissues, such as muscle, bone, and organs are metabolically active, while adipose, or fat tissue, is not.

Because scales can't determine the lean-to-fat ratio of that weight. An individual can be "over-weight" and not "over-fat." A bodybuilder, for example, may be 8% body fat, yet at two hundred and fifty pounds may be considered "over-weight" by a typical height-weight chart. Therefore, these charts are not a good indication of a person's ideal body weight for optimal health, much less for athletic performance.

Directions: The firefighter will take off shoes and socks and stand on the fire districts Bioimpedance machine to measure the firefighters % of body fat.

Standard: A better question might be, "What is your ideal weight? Body fat percent varies considerably for men and women, and age. However, there are some standards. The minimum percent body fat considered safe and acceptable for good health is 5% for males and 12% for females. The average adult body fat is closer to 15%-25% for men and 17%-27% for women.