The objective of this week’s drill is to build on thePhysical Fitness I通过将耐力与力量结合起来来训练。它将帮助成员评估自己的身体健康计划Physical Fitness I。它有三个部分：软管钢锻炼，梯子抬高和霍里德·拉德锻炼。在演习开始之前，成员将进行伸展运动和五分钟的慢跑。确保成员知道，如果他们感到不舒服的锻炼或感到自己太努力地推动自己，他们应该停下来休息。
要运行钻头，您需要四个部分的2½或三英寸软管；进入带有250英尺平坦表面的消防栓接近消防栓的消防栓（例如停车场中的消防栓）；一个装有梯子在侧面上的浮力器，或者放置在墙上的梯子上，梯子安装在梯子上的高度相同的高度上；一个24英尺的梯子；一条单轮滑轮，负载能力为300磅或更高；一根半英寸的绳索长50英尺；一个70磅重的重量，带有举重吊索；消防工程188金宝搏是正规吗视频力量; and workout shoes and clothes.
Minimally, have an EMS crew available. Your department may choose to require a physician’s release for each member. A certified fitness instructor, if available, should conduct the drill. Any member who experiences any difficulty must be taken out of the exercise immediately. Dress appropriately for the weather, and have drinking water for members to drink prior to and following each exercise to avoid dehydration.
在演习之前，将一个梯子固定在梯子顶部。将绳子穿过皮带轮，以饲养和降低70磅。重15英尺。确保将梯子绑在顶部和底部。
Running the Drill
Begin by going through the stretching exercises fromPhysical Fitness I。谨慎成员过度劳累。跟随五分钟的慢跑。
Conduct the hose hookup exercise as follows:
- Connect two lengths of 2 1/2- or three-inch hose to one discharge of the hydrant. Measure back three lengths from the hydrant and draw a chalk line. Place the remaining two lengths of hose behind the chalk line.
- Each member starts behind the chalk line and drags two lengths of hose to the hydrant. The member connects the hose to a hydrant discharge, then disconnects the hose already attached to the hydrant and drags it back across the chalk line.
- Time starts when the member crosses the chalk line and ends when both lengths of hose have been dragged back across the line.
- 确保每个成员在跑步后逐渐走动并逐渐冷却。
- Conducting the exercise as a race after dividing members into teams can make the exercise more interesting.
The ladder-lift exercise consists of a single person removing and replacing a 24-foot ladder from the apparatus.
- Ensure there are two spotters, one on each end of the ladder, to assist in the lift if the member doing the exercise has difficulty. Instruct the spotters to assist with the ladder if the member starts to lose control or has excessive arch in his back.
- Think about doing the exercise using a set of ladder mounts on a wall instead of using ladders mounted on the apparatus. This helps preserve the vehicle’s paint job.
对于Halyard拉运动，成员必须戴手套和头盔。提起70磅。重15英尺，并在30秒内将其降低3次。电梯和降低应始终控制。不要让成员通过手套滑动绳索。所有降低的人都应手持手。
在汇报中，显示视频力量向成员展示一些可以用来建立力量的技术。
At the drill’s conclusion, discuss what went right, what went wrong, and what should be done differently next time.
如果您有类似的钻探想法，并希望分享，请发送电子邮件：chrism@pennwell.com。
To review training officer and safety officer considerations, visithttp://fe.pennnet.com/Articles/Article_Display.cfm?Section=OnlineArticles&SubSection=HOME&PUBLICATION_ID=25&ARTICLE_ID=202453to review training officer and safety officer considerations.
有关此演习的更多信息，包括参考列表，请访问http://store.yahoo.com/pennwell/voltraindril.htmlto purchase Volunteer Training Drills–A Year of Weekly Drills.
