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FIREPREP.COM NEWSLETTER AND FIREFIGHTER EXAM ANNOUNCEMENTS! FirePrep.com Newsletter #44 Fireprep.com entry-level newsletter is about YOU BEING THE BEST - THE BEST PREPARED AND BEST INFORMED! We currently have over 32,000 subscribers to our newsletter! June, 2009 The estimated time of reading any
section of this newsletter is 1-2 minutes - our newsletters are well worth your time to get that true ultimate edge over your competition! DMFireSchool@aol.com Web Sites: 1-800-989-FIRE
Fax: 440-572-5971 ========================================== Since 1950, Don McNea Fire School's seminars, entry-level and promotional products have prepared over 40,000 applicants
in their pursuit of becoming a firefighter or an officer. ========================================== PRIVACY STATEMENT: We will not distribute your email address to anyone.
Period. This website is run by firefighters who respect your privacy. ==========================================
IN THIS ISSUE: 1. Fire Prep Topics of Interest – – Step Mill Training for the CPAT, Dr. Jen Milus 2. Job Announcements by 3. Entry Level Exam Prep ========================================== Go to the link below for our website sitemap: 1. Fire Prep Topics of Interest – Step Mill Training for the CPAT, Dr. Jen Milus No matter how hard you
train for the stair climb, your legs will feel like rubber when you're through. The time it takes to recover from this depends on your fitness level and your V02 Max. VO2 Max is the maximum amount of oxygen your body
can process in order to feed your muscles to do work. In tests like the CPAT, if your VO2 Max is not high enough, you simply fail. Your legs may give out, or worse, you may become injured.
To avoid these pitfalls, you must train properly! Gradually pushing up your limits over time can allow your body to compensate a little bit each time. This allows your heart and lungs to get stronger each
time, thus preparing you for more, harder work the next time. This is an event that is really easy to train for. You simply need a road-map of how much weight to use when, and a plan of how to safely
increase resistance and duration. You really do need a weight vest for this. They are sold at weightvest.com. Remember that training on the step mill is only part of the training process necessary for
training for the CPat. Your legs need to be trained with medium to heavy weights. This step mill training plan is only a very small part of the bigger picture. If all you do for your legs is this training plan, you will
probably fail the CPat. Warning! Many people train with a back pack full of sand, or by carrying a weight plate. Don't do this! It changes the biomechanics, and puts your spine at risk! It causes small amounts of injury each time you do it. This adds up, and will cause you problems in the future. As you age, you are much more likely to hurt your back. These sorts of injury are often career changing, if not career ending! Use a weight vest! Another Warning! See your physician before beginning any exercise program! If at any time, you feel dizzy, sick, or sore for more than 48 hours in one particular area, stop doing the offending exercise! Ask your doctor's opinion! Remember that no everyone's body is intended for these uses!
Watch your Achilles tendons! Make sure when you step up onto that next step each time, that your
feet hit the step in this order: heel-ball-toe, then push-off. Do not do this training on the balls of your feet, or with your heels hanging of the stairs as you step. This will lead to injury of your Achilles
tendon(s). Special Cases: Big feet or no Step Mill Remember, there are cases when some people cannot train on a step mill, but must use something to simulate it. These limitations might
be: your feet are too big for the mill's steps or lack of equipment. In either case, I recommend a step used for aerobics or a stair at home. The step should be should be 8-9 inches high. This means you will have to
step up, up, then back down off the back: down, down. Get your whole foot on the step (or on the floor) with each up and down. No heels should hang off. Going up, it will go heel-ball-toe and coming down it will go
toe-ball-heel. Change your lead leg each 30 seconds of step training to avoid Achilles stress. Remember, you would count an up-up, then down-down, as one step. You must do 60 of those per minute.
Tall Buildings: I do not recommend using a tall building unless it's tall enough to keep walking steadily up stairs for 6 minutes without stopping. In other words, don't choose a place where you have to
walk up 2 flights, then walk back down again before you can walk back up. This will do 2 things: 1. it will give your heart rate a chance to slow, thus not training you well. 2. Walking down stairs is not good for your
knees. Even if they are young and healthy, why do it? Especially training? You should save those knees for coming down the stairs of a burning building once you have a job- with a person in your arms!
Step Depth and foot size on test day: If your feet are too large for the step mill used in the test, that's a tough one. You should still not train on the step mill. Use the up and back down off the back
method mentioned above. Two days a week after your step training, do some calf raises: start off with 2 sets and work up to 5 sets of 8. Stretch the calf, and the Achilles tendon. That is, do a calf stretch with your
knee locked for 30 seconds, then with it slightly bent, foot still flat to the floor for 30 more seconds. This should prep your calves for the actual test without hurting you. So what's the Plan? Here's a plan for you to use. It will take you 11 (plus) weeks to get through it. Train a day on the step mill, and lift weights with your upper body on other indicated days. One thing I would
avoid, though, is weight training for your traps specifically during this time. So: don't do shrugs or upright rows. The weight vest is tough enough on them. I say strongly: some people might also like to lift with
their legs stepping days, but it's too much to cover here. This workout is longer than you will be required to do for the step mill on test day. This will make test day easier, plus make you more than
ready for the additional demands of test day! For more information on what is expected on test day, read here: Make sure you warm up 5 minutes easy on the stationary bike, and
stretch afterwards - especially your calves!
From here forward, you should be able to be step mill ready if you do the last workout twice a week! Thanks to Dr. Jen Milus, author of Fire It Up!,
for her great insight into the physical agility testing process. Additional information on physical agility can be found at the link below:http://www.fireprep.com/physical_agility_exam_prep_pac.html ========================================== 14-day FREE email series!
If you want to start getting that competitive edge immediately over your competition, our 14-day FREE e-mail series covers the written, psychological, oral interview and physical
agility. This e-mail series will guide you step by step through the maze of the testing process to help you shorten that learning curve between you and that coveted badge. As soon as you
sign-up you will receive the first e-mail with important inside secrets. You have nothing to lose and everything to gain!! ========================================== 3. Job Announcements by www.FireJobs.com
About Firejobs.com: Since 1996, Firejobs.com has been providing its members with the most comprehensive and accurate firefighter employment information available. We list complete
hiring information and provide links to the Departments' websites and local area. 110 Elm Street Guadalupe County 830-401-2310 Position: Firefighter Intermediate
Last Filing Date: July 24, 2009 Requirements: Responsibilities include fire fighting, the prevention of fires, and use of
advanced life support measures in the transportation and care of the sick and injured. Will be required to work 24 hour shifts on rotating basis. Starting Salary: $ 37,523.00 Contact: City of Seguin, Human Resources Department Fannin County 903-583-3731 Position: FF/Paramedic, Paramedic & FF/EMT Last Filing Date: June 26, 2009
Requirements: The City of Bonham is accepting applications for the position of Firefighter/Paramedic, Paramedic, and Firefighter/EMT. Firefighter/EMT candidates must
be currently enrolled in and within three (3) months of completing an approved paramedic curriculum. Qualified applicants should be between the ages of 19 and 45, posses a high
school diploma or GED, clean driving record, and certified as a Paramedic with the Texas Department of State Health Services and/or National Registry or eligible to be certified
within the next six (6) months. Certification as Basic Structural Firefighter with the Texas Commission on Fire Protection is preferable but not a requirement. The physical ability test will be Saturday, June 27th at 8:00 AM. Starting Salary: $ 31,199.01 Contact: Bonham City Hall Rock Hill Fire Department York County 803-329-7220 Position: Firefighter I
Last Filing Date: June 30, 2009 Starting Salary: $ 28,974.00 Top Salary: $ 40,560.00 Contact: City of Rock Hill Biloxi Fire Department Harrison County 601-435-6200 Position: Firefighter Last Filing Date: July 10, 2009
Requirements: Must be a high school graduate or GED equivalent, registered voter, 18 years or older, and have a valid driver's license. Must successfully complete a physical
agility test, written exam, polygraph/voice stress analysis, extensive background investigation, psychological evaluation and oral interview. Starting Salary: $ 36,193.00
Contact: Biloxi Fire Department Dearborn Fire Department Wayne County 313-943-2841
Position: Firefighter I Last Filing Date: July 17, 2009 QUALIFICATIONS: State of Michigan Firefighter I and II certifications required.
Valid Michigan driver license, with a good driving record. U. S. Citizen Graduation from an accredited high school or G.E.D. equivalent. Dearborn residency not required, but must be willing to maintain residency within proximity to Dearborn Fire Headquarters no greater than that which would allow a firefighter to
respond for duty during an emergency.
Fire candidates will receive an interview based on a cutoff score established from the Schoolcraft written exam after all other requirements have been met.
Testing process also includes passing an Oral Board. Must meet comprehensive physical and psychological evaluation standards.
All persons appointed to the position of Firefighter I must serve a 24-month probationary period. This working test period is considered a part of the examination process. Starting Salary: $ 42,471.00 Contact: City of Dearborn, Human Resources Department Tuscaloosa Fire Department Tuscaloosa County 205-349-0325 Position: Firefighter Last Filing Date: July 24, 2009 Minimum Qualifications: Special Requirement: Applicants must have successfully completed the Certified Physical
Ability Test (CPAT) within the past twelve months or currently possess a valid Alabama Firefighter I certification to be eligible to apply for Firefighter.
Starting Salary: $ 39,591.23 Top Salary: $ 52,535.48 Contact: City of Tuscaloosa, Human Resources Yuma County 520-782-1831 Position: Firefighter/EMT
Last Filing Date: July 10, 2009 Starting Salary: $ 39,639.89 Top Salary: $ 55,494.86 Contact: City of Yuma, Human Resources Department Additional Department Details: Annual Budget: $5,300,000.00 Population Served: 63,000 Los Angeles County 323-887-4510 Position: Firefighter/Paramedic Last Filing Date: July 1, 2009 Special Instructions: Open Until Filled
Recruitment open until the needs of the department have been met. A complete application packet must include the following documents: Picture Identification Copy of State Certified Fire Academy Diploma or Firefighter 1 Certificate (or State equivalent if not California)
Copy of current California State Paramedic License (or, if not California, a State equivalent accompanied with a Current National Registry Certificate) Copy of valid EMT-1 certification A copy of your High School diploma or equivalent (highly desirable) Proof of successful completion of a Biddle Physical Ability Test or CPAT (dated within one year). Starting Salary: $ 4,224.00 Top Salary: $ 5,396.00
Contact: City of Montebello USDA Forest Service 858-674-2939 Position: Forestry Technician Last Filing Date: July 8, 2009 SALARY RANGE: 62,678.00 - 81,476.00 USD /year
OPEN PERIOD: Monday, June 08, 2009 to Wednesday, July 08, 2009 SERIES & GRADE: GS-0462-10/11 POSITION INFORMATION: Full Time Permanent - No time limit
PROMOTION POTENTIAL: 11 DUTY LOCATIONS: vacancy(s) in one of the following locations: 1 vacancy - SAN BERNARDINO, CA WHO MAY BE CONSIDERED: US citizens Applications for this position are being processed through an on-line applicant assessment system that has been specifically configured for USDA Forest Service applicants. Even if
you have already developed a resume in USAJOBS, you will need to access this on-line system to complete the application process. To obtain information about this position and TO APPLY, please click on Top Salary: $ 81,476.00 Contact: Pensacola Fire Department Escambia County
850-435-1703 Position: Firefighter - always accepting applications Last Filing Date: Continuous
The Pensacola Fire Department is always looking for qualified, motivated people interested in becoming members of Northwest Florida's leading fire department. To be considered for employment, you must:
Contact: City of Pensacola Employee Services Department 850-435-1720 Wichita Fire Department Sedgwick County 316-268-4451 Position: Fire Recruit Last Filing Date: July 17, 2009 Required Experience And Training: Starting Salary: $16.27 hr Contact: City of Wichita
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"When you state in your psychological program that it puts you in the mindset of what the psychologists are looking for - it certainly did! I never realized that different jobs have
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We have payment plan options: You want every tool available to get your fire department badge. We want to help! Many of our programs are available through payment plans with
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We hope this newsletter and upcoming editions will assist you in obtaining the best job in the world - a firefighter. We wish you the best of luck! Don McNea Fire School
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