SECTION VI: ON GOING PLAN TO ENHANCE PHYSICAL ABILITIES 

Once a trainee has successfully completed core training, continued improvement and 

maintenance of the ability to perform the physical tasks of the job are to be encouraged.  To that 

end, instructors may wish to help trainees develop an individual plan prior to the end of the core 

course. Three major components are as follows: 

Individual Assessment 

Individual Plan 

Activity Tracking 

Individual Assessment 

Towards the completion of the course, trainees may re assess their skills and may use their initial 

assessment as a check on their progress.  The four self assessment tests used in the course are 

a suitable way to gauge this progress.  As a review, these are as follows: 

Cardiovascular: timed 1.5 mile run or 1 mile walk 

Flexibility: exercises (such as sit and reach) for hamstring and back 

Dynamic Strength:  baseline number of push ups 

Dynamic Strength:  baseline number of sit ups 

Individual Plan 

Using the information from the Individual Assessment above, trainees may develop a Personal 

Fitness Plan.  Forms for this use are contained in Appendix A.  The plan should address the 

following activities: 

Warm up/flexibility 

Cardiovascular activity 

Muscular fitness activity 

Cool down/flexibility 

Activity Tracking 

Once a plan has been developed, trainees may track their activities using a written check off 

record or diary.  A form for this use is contained in Appendix A.  Studies indicate that maintaining 

an activity diary assists people in continuing their exercise program.