Firefighter I Skill 12.4

Size: px
Start display at page:

Download "Firefighter I Skill 12.4"

Transcription

1 Firefighter I Skill 12.4 Ladders Two-firefighter carry and beam raise (NFPA 1001, 5.3.6) Directions For this skills evaluation checklist, students will carry and raise a ladder using the twofirefighter beam raise. Students should carry the ladder to the desired location for the raise. Equipment & Materials Extension ladder Appropriate PPE Objective Ladders Two-firefighter carry and beam raise. Skills Evaluation Checklist NOTE: Firefighter #1 is located near the butt end of the ladder and is in command. Firefighter #2 is located near the tip of the ladder. Task Steps 1 ST 2 nd Low-shoulder Carry 1. Both Firefighters: Place the ladder flat on the ground with the butt end toward the structure. Check for overhead obstructions and wires. 2. Both Firefighters: Kneel on the same side of the ladder, facing the tip. a. The knee closest to the ladder is the one touching the ground 3. Firefighter #1: Give the command Prepare to beam. 4. Both Firefighters: Grasp the ladder beam away from your body. 5. Firefighter #1: Give the command Beam. 6. Both Firefighters: Pull the ladder into position against them, resting the ladder on its beam. 7. Firefighter #1: Give the command Prepare to shoulder ladder. 8. Firefighter #1: Give the command Shoulder the ladder. 9. Both Firefighters: Stand erect, lifting smoothly and continuously. 10. Both Firefighters: Pivot to face toward the butt end, extending free arm between two rungs to place beam onto shoulders at the same time. 11. Firefighter#1: Now in command of advancing the ladder, give the command to Advance.

2 12. Both Firefighters: Advance toward the building or objective. 13. Firefighter #1: Place the ladder beam on the ground, Clear overhead 14. Firefighter #2: Check for overhead obstructions and wires. 15. Firefighter #2: Rest the ladder beam on one shoulder. 16. Firefighter #1: Place the foot closest to the lower beam on the lower beam at the butt end. 17. Firefighter #1: Grasp the upper beam with hands apart and the other foot extended back to act as a counterbalance. 18. Firefighter #2: Advance hand-over-hand down the beam toward the butt end until the ladder is in a vertical position. 19. Both Firefighters: Pivot the ladder to properly position the fly section. 20. Firefighter #1: Untie and grasp the halyard. 21. Firefighter #1: Extend the fly section with a hand-over-hand motion until the tip reaches the desired elevation. Engage the ladder locks. 22. Both Firefighters: Visually confirm both locks are engaged and lower the ladder gently into position against the structure. 23. Firefighter #2: Place both feet against the butt spurs or on the bottom rung, grasp the rung or beams, and check climbing angle (approx degrees). 24. Firefighter #1: Secure the halyard with appropriate safety knot. The student must successfully complete 17 out of 24 task steps to obtain a PASS rating.

3 Skill 12.4 Ladders Two firefighter beam raise Step 1. Both Firefighters: Place ladder flat on the ground with butt end towards the structure. Check overhead for obstructions and or wires. Step 2. Both Firefighters: Kneel on same side of ladder, facing tip. Knee closest to ladder is one touching the ground. Step 3. Firefighter #1: Give command prepare to beam. Step 4. Both Firefighters: Grasp ladder beam away from body. Step 5. Firefighter #1: Give command beam. Step 6. Both Firefighters: Pull ladder into position against them, resting ladder on its beam. Step 7. Firefighter 1: Give the command prepare to shoulder the ladder. Step 8. Firefighter#1: Give command shoulder the ladder. Step 9. Both Firefighters: Stand erect, lifting smoothly and continuously. Step 10. Both Firefighters: Pivot to face toward the butt end, extending free arm between two rungs to place beam onto shoulders at the same time.

4 Step 11. Firefighter 1: Now in command of advancing the ladder, give the command to advance. Step 12. Both firefighters: Advance to building or objective. Step 13. Firefighter #1: Place ladder beam on ground, clear overhead. Step 14. Firefighter #2: Check for overhead obstructions and wires. Step 15. Firefighter 2: Rest the ladder beam on one shoulder. Step 16. Firefighter 1: Place the foot closest to lower beam at the butt end. Step 17. Firefighter 1: Grasp the upper beam with hands apart and other foot extended to act as a counterbalance. Step 18. Firefighter 2: Advance handover-hand down the beam toward the butt end until the ladder is in a vertical position. Step 19. Both Firefighters : Pivot the ladder to properly position the fly section. Step 20. Firefighter 1: Untie and grasp the halyard. Step 21. Firefighter 1: Extend the fly section with a hand-over-hand motion until the tip reaches the desired elevation. Engage the ladder locks.

5 Step 22. Both Firefighters: Visually confirm both locks are engaged and lower the ladder gently into position against the structure. Step 23. Firefighter 2: Place both feet against the butt spurs or on the bottom rung, grasp the rung or beams, and check climbing angle (60-75 degrees). Step 24. Firefighter 1: Tie the halyard with appropriate safety knot. Step 24. Frontal viewing of appropriate safety knot.

TRAINING AND EQUIPMENT MANUAL 304 LADDER PRACTICES 304.006 EXTENSION LADDERS EFFECTIVE: OCTOBER 2007

TRAINING AND EQUIPMENT MANUAL 304 LADDER PRACTICES 304.006 EXTENSION LADDERS EFFECTIVE: OCTOBER 2007 TRAINING AND EQUIPMENT MANUAL 304 LADDER PRACTICES 304.006 EXTENSION LADDERS EFFECTIVE: OCTOBER 2007 The Department utilizes 10-foot, 14-foot, 24-foot, and 35-foot extension ladders. Extension ladders

More information

SOUTH DAKOTA FIRE SERVICE TRAINING PRACTICAL SKILLS TEST

SOUTH DAKOTA FIRE SERVICE TRAINING PRACTICAL SKILLS TEST SOUTH DAKOTA FIRE SERVICE TRAINING PRACTICAL SKILLS TEST FIREFIGHTER NAME: DATE: Practical Skills Test eligibility : A firefighter is eligible to take the Practical Skills Test ONLY if he/she is eighteen

More information

How To Stretch Your Body

How To Stretch Your Body Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Firefighter Physical Ability Test

Firefighter Physical Ability Test Firefighter Physical Ability Test Candidate Orientation Guide City of Lincoln Fire & Rescue Department Physical Ability Test Candidate Orientation Guide T his manual has been developed to introduce you

More information

Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:

Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher: Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

http://intranet.urmc-sh.rochester.edu/policy/smhpolicies/section10/10-22.pdf

http://intranet.urmc-sh.rochester.edu/policy/smhpolicies/section10/10-22.pdf APPENDIX B Patient Care Lifting Guidelines Patient handling, including lifting, transferring, and repositioning, is covered by SMH Policy 10.22 Minimal Lift for Patient Handling, which can be found at:

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

UNIT 2 & 3. Unit 7 & 8 Skills. Unit 11. Unit 12

UNIT 2 & 3. Unit 7 & 8 Skills. Unit 11. Unit 12 NYS Firefighter I Skills Sheets by FFI Unit [2015 Edition] TO BE COMPLETED AT HOME DEPARTMENT Skill 2 I 1 Skill 2 I 2 Skill 6 I 6, 7 Skill 6 I 8, 9 Skill 8 I 1 Skill 10 I 1 Skill 11 I 1 Skill 11 I 2 Skill

More information

TRUCK & LADDER MANUAL

TRUCK & LADDER MANUAL TRUCK & LADDER MANUAL SAN FRANCISCO FIRE DEPARTMENT Blank page TRUCK & LADDER MANUAL Revised January 2008 San Francisco Fire Department 698-2 nd Street San Francisco CA, 94107 Chief of Department Joanne

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

Lifting & Moving Patients. Lesson Goal. Lesson Objectives 9/10/2012

Lifting & Moving Patients. Lesson Goal. Lesson Objectives 9/10/2012 Lifting & Moving Patients Lesson Goal Learn the correct techniques, equipment, & positioning for moving patients safely and effectively in a variety of situations &locations Lesson Objectives Define body

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

CONFINED SPACE HAZARD ANALYSIS. In order to determine if the space is a confined space, please answer Yes or No to the following questions:

CONFINED SPACE HAZARD ANALYSIS. In order to determine if the space is a confined space, please answer Yes or No to the following questions: Appendix A Name of Confined Space: Space Location: CONFINED SPACE HAZARD ANALYSIS In order to determine if the space is a confined space, please answer Yes or No to the following questions: A. IS IT A

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

Preparation Guide: Post-Offer Physical Assessment Lineman Line of Progression

Preparation Guide: Post-Offer Physical Assessment Lineman Line of Progression Preparation Guide: Post-Offer Physical Assessment Lineman Line of Progression The Physical Assessment is designed to determine if your physical abilities match the physical requirements of the job. Please

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

LADDER SAFETY (Reviewed 9/27/207)

LADDER SAFETY (Reviewed 9/27/207) LADDER SAFETY (Reviewed 9/27/207) 1. An Introduction to Ladder Safety Each year, nearly 300 people are killed and 65,000 seriously injured to careless use of ladders. These tragedies can be avoided. The

More information

A written test. MATERIALS NEEDED: Writing board with markers/erasers Appropriate audiovisual equipment Appropriate audiovisual materials

A written test. MATERIALS NEEDED: Writing board with markers/erasers Appropriate audiovisual equipment Appropriate audiovisual materials TOPIC: TYPES OF LADDERS USED BY THE FIRE SERVICE TIME FRAME: 0:30 LEVEL OF INSTRUCTION: Level I AUTHORITY: 1997 NFPA 1001 3-3.5 BEHAVIORAL OBJECTIVE: Condition: Behavior: Standard: A written test The student

More information

CLOUD HANDS Yun Shou

CLOUD HANDS Yun Shou CLOUD HANDS Yun Shou - Start in the Ping Xing Bu stance - Arms hanging naturally to the sides fingers pointing straight forward (i.e. palms are parallel to the floor) - From the starting position, raise

More information

Dragon Boats NSW Inc. (Incorporated under the Associations Incorporation Act, 2009) (Registered Number: Y2086230) (ABN 31 936 733 882)

Dragon Boats NSW Inc. (Incorporated under the Associations Incorporation Act, 2009) (Registered Number: Y2086230) (ABN 31 936 733 882) Dragon Boats NSW Inc. (Incorporated under the Associations Incorporation Act, 2009) (Registered Number: Y2086230) (ABN 31 936 733 882) Securing Boats on storage racks at Bank St Document Number: NSW027

More information

Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

Lower Body Strength/Balance Exercises

Lower Body Strength/Balance Exercises Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

Testing Ladders--Compliments of DUO Safety Ladder Corp.

Testing Ladders--Compliments of DUO Safety Ladder Corp. Testing Ladders--Compliments of DUO Safety Ladder Corp. HOW TO TEST YOUR LADDERS Suggestions: How to start a ladder testing program. Remember if your ladders are O.K., service testing, as required by N.F.P.A.-1932

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

Safe Lifting and Carrying

Safe Lifting and Carrying PART 1 Basic Lifts Proper lifting and handling will help protect against injury and make your job easier. It takes training and practice to do it right. The following are basic steps in safe lifting and

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

More information

Ladder Safety App User s Manual (Android OS)

Ladder Safety App User s Manual (Android OS) Ladder Safety App User s Manual (Android OS) National Institute for Occupational Safety and Health (NIOSH) Produced by DSFederal Inc. 4/1/2013 Table of Contents I. Android App Installation 3 II. Home Screen:

More information

Moving and Handling Techniques

Moving and Handling Techniques Moving and Handling Techniques Introduction Manual handling involves any activity that requires the use of force exerted by a person to lift, lower, push, pull, carry or otherwise move or hold an object.

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

More information

Looking at the following diagrams, which one shows a casualty in the correct recovery position?

Looking at the following diagrams, which one shows a casualty in the correct recovery position? The Looking at the following diagrams, which one shows a casualty in the correct recovery position? A B C D E F In which order would you complete the following statements to place a casualty in the recovery

More information

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders. ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest

More information

MELT Mini Map For Motorcyclists

MELT Mini Map For Motorcyclists MELT Mini Map For Motorcyclists The MELT Self-Treatment Tools needed for this monthʼs Mini Map can be found online at store.meltmethod.com. Depending on which tools you have on hand, you can start with

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

NYS FIREFIGHTER I. SKILLS SHEETS MASTER LIST (Revised 2010) Skill 5-1 Responding on an Apparatus (01-2010) Skill 6-1 Donning PPE

NYS FIREFIGHTER I. SKILLS SHEETS MASTER LIST (Revised 2010) Skill 5-1 Responding on an Apparatus (01-2010) Skill 6-1 Donning PPE NYS FIREFIGHTER I SKILLS SHEETS MASTER LIST (Revised 2010) Skill 5-1 Responding on an Apparatus (01-2010) Skill 6-1 Donning PPE Skill 7-1 Donning SCBA Skill 7-2 Inspecting SCBA Skill 7-2A Filling SCBA

More information

P.E. Activities for Junior and Senior School Children who have Dyspraxia

P.E. Activities for Junior and Senior School Children who have Dyspraxia P.E. Activities for Junior and Senior School Children who have Dyspraxia Michele Lee Grad.Dip.Phys, MCSP, SRP Introduction These activities and games can be enjoyed in PE lessons, or in clubs and groups.

More information

A guide for employees

A guide for employees A guide for employees This booklet has been developed as a guide to assist in the prevention of muscular discomfort and strain that can sometimes be associated with computer use. The information provided

More information

Care at its Best! Foam Roller Exercise Program

Care at its Best! Foam Roller Exercise Program Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

More information

ERGONOMICS. Improve your ergonomic intelligence by avoiding these issues: Awkward postures Repetitive tasks Forceful exertions Lifting heavy objects

ERGONOMICS. Improve your ergonomic intelligence by avoiding these issues: Awkward postures Repetitive tasks Forceful exertions Lifting heavy objects ERGONOMICS The goal of ergonomics is to reduce your exposure to work hazards. A hazard is defined as a physical factor within your work environment that can harm your body. Ergonomic hazards include working

More information

Guidance Note GN049. Using portable ladders safely. WorkSafe Tasmania Department of Justice. Introduction and purpose

Guidance Note GN049. Using portable ladders safely. WorkSafe Tasmania Department of Justice. Introduction and purpose Guidance Note GN049 Using portable ladders safely Introduction and purpose The purpose of this guidance note is to answer the most common questions that WorkSafe Tasmania receives about using portable

More information

Fall Protection and Fall Prevention. San José State University Environmental Health and Safety Facilities Development & Operations

Fall Protection and Fall Prevention. San José State University Environmental Health and Safety Facilities Development & Operations Fall Protection and Fall Prevention San José State University Environmental Health and Safety Facilities Development & Operations Learning Objectives To understand the hazards of falls To understand when

More information

Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart

Starting position: Lying with knees bent up and feet flat on floor/bed about 12 (30cms) apart Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Strength Training HEALTHY BONES, HEALTHY HEART

Strength Training HEALTHY BONES, HEALTHY HEART Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition

More information

Exercises for the Hip

Exercises for the Hip Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited

More information

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position. SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder

More information

MANUAL HANDLING IN OFFICES

MANUAL HANDLING IN OFFICES Manual Handling General risk assessments of work/teaching activities are required to be completed under the Management of Health and Safety at Work Regulations. Where appropriate, manual handling should

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

Safe ladder use. Construction Safety Series. When climbing up or down, workers should:

Safe ladder use. Construction Safety Series. When climbing up or down, workers should: Safe ladder use When climbing up or down, workers should: Always face the ladder. Workers must not use ladder-type material hoists for roof access unless the hoists are designed for that purpose. Use a

More information

Ergonomic Solutions: Baggage Handling. Ergonomic Solutions: Baggage Handling. Division of Workers Compensation HS02-023B (02-14)

Ergonomic Solutions: Baggage Handling. Ergonomic Solutions: Baggage Handling. Division of Workers Compensation HS02-023B (02-14) Ergonomic Solutions: Baggage Handling Ergonomic Solutions: Baggage Handling Division of Workers Compensation HS02-023B (02-14) Table of Content Baggage Check-In 3 Transferring Baggage to Main Conveyor

More information

back care TIPS FOR DAILY ACTIVITIES

back care TIPS FOR DAILY ACTIVITIES back care TIPS FOR DAILY ACTIVITIES TIPS FOR DAILY ACTIVITIES INTRODUCTION When your back hurts, the way you hold and move your body is important. Your muscles can become more tense and painful depending

More information

INDOOR AGILITY LADDER

INDOOR AGILITY LADDER INDOOR AGILITY LADDER IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER The following guidelines should be observed when using the Indoor Agility Ladder. Always consult your physician before participating

More information

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises

More information

Roll-Up Door Maintenance Guide

Roll-Up Door Maintenance Guide R Roll-Up Door Maintenance Guide Cable Replacement on Two Spring Type Balancer Page 1 Panel Replacement - Removable Roller Cover Type Bottom Panel Page 1 Panel Replacement - Removable Roller Cover Type

More information

Developing Proper Archery Shooting Form

Developing Proper Archery Shooting Form Basic Archery Lesson 2 Developing Proper Archery Shooting Form Ronald A. Howard Jr. * Objectives Participating youth and adults will: 1. Demonstrate and practice the fundamentals of proper archery shooting

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

Safety Rules. Car Washes CORPORATE HEADQUARTERS 518 EAST BROAD STREET COLUMBUS, OHIO 43215 614.464.5000 STATEAUTO.COM

Safety Rules. Car Washes CORPORATE HEADQUARTERS 518 EAST BROAD STREET COLUMBUS, OHIO 43215 614.464.5000 STATEAUTO.COM TM Safety Rules Car Washes CORPORATE HEADQUARTERS 518 EAST BROAD STREET COLUMBUS, OHIO 43215 614.464.5000 STATEAUTO.COM TM Disclaimer: The information contained in this publication was obtained from sources

More information

This material was produced under grant number SH-17792-08-60-F-48 Occupational Safety and Health Administration, U.S. Department of Labor.

This material was produced under grant number SH-17792-08-60-F-48 Occupational Safety and Health Administration, U.S. Department of Labor. Big Four Construction Hazards: Fall Hazards This material was produced under grant number SH-17792-08-60-F-48 Occupational Safety and Health Administration, U.S. Department of Labor. It does not necessarily

More information

Exercise Instructions. PFPS Exercises: 6-week program. Hamstring Stretch (5x20sec) Week 1. Calf Stretch (5x20 seconds)

Exercise Instructions. PFPS Exercises: 6-week program. Hamstring Stretch (5x20sec) Week 1. Calf Stretch (5x20 seconds) Exercise Instructions PFPS Exercises: 6-week program Adapted from: Boling, MC, Bolgla, LA, Mattacola, CG. Uhl, TL, Hosey, RG. Outcomes of a weight-bearing rehabilitation program for patients diagnosed

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

Hip Conditioning Program. Purpose of Program

Hip Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Prasara Yoga Lesson: Iguana Asana for Leg Swoops

Prasara Yoga Lesson: Iguana Asana for Leg Swoops Prasara Yoga Lesson: Iguana Asana for Leg Swoops About the author: Jason Erickson, CST, ACE-PT, NCTMB has been teaching Circular Strength Training since 2004. A personal trainer, yoga instructor, and massage

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013

WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 This document was created by the WFTDA Training Committee. Questions about the MSR should be directed

More information

Body Positioning & Lifting Techniques

Body Positioning & Lifting Techniques Body Positioning & Lifting Techniques Body Positioning But no matter what task we are undertaking we MUST Think through the task and we MUST Prepare ourselves before we attempt to complete them. If we

More information

This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.

This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility. Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel

More information

MANUAL HANDLING POLICY

MANUAL HANDLING POLICY Northumberland Street Alnwick Northumberland NE 66 1 LT Tel: 01665 510 241 MANUAL HANDLING POLICY Designated Health and Safety Officer for the above address: Sally Lane (Deputy Manager) It is the responsibility

More information

FIREFIGHTER APPLICANT QUALIFICATIONS AND CHECKLIST

FIREFIGHTER APPLICANT QUALIFICATIONS AND CHECKLIST FIREFIGHTER APPLICANT QUALIFICATIONS AND CHECKLIST The following are required qualifications for the position of firefighter. Please use this checklist to confirm your qualifications and that you have

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Strengthening Exercises - Below Knee Amputation

Strengthening Exercises - Below Knee Amputation Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the

More information

MINDING OUR BODIES. Healthy Eating and Physical Activity for Mental Health

MINDING OUR BODIES. Healthy Eating and Physical Activity for Mental Health MINDING OUR BODIES Healthy Eating and Physical Activity for Mental Health Facilitators Guide: Background Information (note: tell participants to consult with their doctor before starting to exercise) What

More information

Do s and Don ts with Low Back Pain

Do s and Don ts with Low Back Pain Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting

More information

Slip, Trip and Fall Prevention Manual

Slip, Trip and Fall Prevention Manual Slip, Trip and Fall Prevention Manual S B e S. A. F. E. State of Wisconsin Produced in partnership with the Bureau of State Risk Management and the UW System Slip, Trip and Fall injuries continue each

More information

Floor/Field Stretches

Floor/Field Stretches Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

ACL Reconstruction Rehabilitation

ACL Reconstruction Rehabilitation ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is

More information

WOHLSEN CONSTRUCTION COMPANY

WOHLSEN CONSTRUCTION COMPANY WOHLSEN CONSTRUCTION COMPANY JOB DESCRIPTION Job Title: MEP Estimator Job Reports To: Chief Estimator Exempt or Non-Exempt: Exempt Job Summary: The MEP Estimator will take the project, mentally build the

More information

CHAPTER 9: DRILL AND CERMONY

CHAPTER 9: DRILL AND CERMONY CHAPTER 9: DRILL AND CERMONY DRILL PROCEDURES Many drill procedures used by the United States Army today were developed during the Revolutionary War. The purpose of the drill then was to instill discipline

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Hand-Over-Hand Method

Hand-Over-Hand Method Hand-Over-Hand Method written by, Jean M. Slater, MS Speech/Language Pathologist 2000 Slater Software, Inc. Have you ever told your child to give you something that is dangerous and he or she ignores you?

More information

Ski on specific terrain (green, blue, black diamond, double black diamond) B Balancing Maintaining balance while in motion

Ski on specific terrain (green, blue, black diamond, double black diamond) B Balancing Maintaining balance while in motion Developing Skills A ski lesson should focus on a skier s skill development through the use of various encouraging tactics which include using exercises to help a student: Reinforce key movement Ski in

More information

Probationary EMT/Firefighter Recruitment Packet. Information to Assist the Prospective Winchester EMT/Firefighter

Probationary EMT/Firefighter Recruitment Packet. Information to Assist the Prospective Winchester EMT/Firefighter Probationary EMT/Firefighter Recruitment Packet Information to Assist the Prospective Winchester EMT/Firefighter INTRODUCTION The following information is provided to give the candidate a better understanding

More information

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts... Table of Contents The Examination....2 Pitching Mechanics...4 Core Exercises....5 Scapular Stretches...7 Scapular Exercises...8 Summary...10 Pitch Counts...12 Introduction Here at Vanderbilt Sports Medicine,

More information

Agility. Agility Evaluation Tests

Agility. Agility Evaluation Tests 55 2 Agility The multi dimensional movement demands of field and court games dictate a revaluation of the traditional approach to the development of agility. This demands a systematic multi factored approach

More information

Accountant I, II, III, Supervisor Risk Management 1010 10 th Street Modesto, California 95354 (209) 525-5770 Date: February 2007; January 2016

Accountant I, II, III, Supervisor Risk Management 1010 10 th Street Modesto, California 95354 (209) 525-5770 Date: February 2007; January 2016 Employer: Occupation: Classification: Company Contact: Analysis Provided By: Stanislaus County Accountant I, II, III, Supervisor Risk Management 1010 10 th Street Modesto, California 95354 (209) 525-5770

More information