Ret Recruitment and Selection Information Pack Contents

RETAINED RECRUITMENT (FEB 10) – CONTENTS SECTION 1

North Yorkshire Fire and Rescue Service SECTION 1 Contents

This Retained Firefighter Application Pack contains the following documents. These must be read carefully and should be kept for further information and reference.

SECTION

1. Contents 2. Recruitment and Selection Process – Guidance notes on the selection stages 3. Role Profile – Firefighter 4. National Firefighter Selection Personal Qualities and Attributes (PQA’s) 5. Recruitment and Selection Process – Guidance notes on completing application form 6. Basic Selection Criteria / Frequently asked Health Questions 7. Trainee Selection – A guide for applicants undergoing selection tests 8. A Guide to Physical Fitness 9. Main Conditions of Service 10. Equality/Fairness at Work Policy Statement 11. Map – shows the stations within North Yorkshire 12. List of station addresses, drill nights and times

This pack also contains the following documents which must be completed and returned:-

EST5/C Form – Availability Form Application Form – Section 1 Equal Opportunities Monitoring Information Form Medical Questionnaire

Before returning these documents please check that you have:-

Completed and signed the EST5/C Form – Availability Form

Completed all sections of the application form, signed the declaration and included copies of qualifications if applicable

Completed the Equal Opportunities Monitoring Information Form

Completed the Medical Questionnaire

Please take a copy of your application form for future reference.

PLEASE NOTE THAT IF WE DO NOT RECEIVE ALL THE ABOVE COMPLETED FORMS IN ACCORDANCE WITH THE RECRUITMENT PROCESS YOUR APPLICATION WILL NOT BE PROGRESSED ANY FUTHER.

RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 2 North Yorkshire Fire and Rescue Service SECTION 2 Retained Firefighter Recruitment and Selection Process Guidance notes on the selection stages

RETURNING YOUR APPLICATION FORMS All forms should be returned to the Group or Station Manager of the station that you are interested in as detailed in the covering letter. Please do not send your application to the Recruitment Team at Service Headquarters or the Retained Station that you are interested in.

QUALIFICATIONS If you are in receipt of relevant qualifications as detailed in the application pack, ensure that copies of the original qualification document are sent with your application. PLEASE DO NOT SEND ORIGINALS. If you are successful at application form sift stage these qualifications may result in you being exempt from the written tests and proceed straight to physical stage.

WRITTEN TESTS Short listed candidates that have no proof of relevant qualifications will be required to undergo a series of written ability tests designed to assess levels of literacy, numeracy and general intelligence. These written tests are role related and measure your potential to become a Retained firefighter.

PHYSICAL TESTS Applicants who pass the written tests or those exempt from these will be required to perform a series of practical and physical tests designed to assess physical skills, fitness and manual dexterity related to the role of a Retained firefighter.

SECTION 2 – APPLICATION FORM If you are successful at the physical tests you will be sent Section 2 of the application to complete. This must be done and returned before the interview as it provides information that will be used at the interview. References will be taken up at this stage

INTERVIEWS Candidates who pass the role related tests and return the completed Section 2 of the application form will be invited for a competency based interview. The interview gives the panel a chance to ask the applicant questions based upon the personal qualities and attributes of the role of a Retained Firefighter and it allows the applicant to ask questions about the role.

EYE SIGHT CHECK / MEDICAL Prior to the medical you will be sent a Certificate of Visual Acuity Form which you must take to an Optician to complete to check your eyesight. Please note that we do not reimburse any expenses incurred in connection with the completion of this form. You will also be required to undertake a full medical examination by the Service’s Occupational Health Physician. Please be aware that should your eyesight or medical examination not meet the required standard your application will not proceed any further.

You will also be measured up for kit on this day.

APPOINTMENT & TRAINING Trainee Retained Firefighters will attend 4 drill nights on station and 1 pre course Learning Day at Training Centre before completing a 2 week Training Course at our Training Centre at Easingwold. RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 3 North Yorkshire Fire and Rescue Service SECTION 3 Role Profile – Firefighter Firefighter Crew Manager Role Title Reporting To

Station Role/Grade

Name F/S Number To safeguard the community from fire and other emergencies. Overall Purpose of Role

ROLEMAP NOS Inform and educate your community to improve awareness of safety matters FF1 Take responsibility for effective performance FF2 Save and preserve endangered life FF3 Resolve operational incidents FF4 Protect the environment from the effects of hazardous materials FF5 Support effectiveness of operational response FF6 Support development of colleagues in the workplace FF7 Contribute to fire safety solutions to minimise risk to your community FF8 Drive, manoeuvre and redeploy fire service vehicles FF9 PRIMARY FUNCTIONS:  Create and maintain effective working relationship with people and contribute to the FF1, FF2, FF7 effectiveness of the team

 Contribute to the health, safety and welfare of self and others at work in accordance with the All Health and Safety at Work Act 1974 and associated legislation. All  Comply with equality and diversity policies and procedures

 Take responsibility for personal development and performance in accordance with organisational FF2 values, procedures, guiding frameworks, legal requirements and work objectives.

 Maintain competence against the relevant National Occupational Standards for the role. All

 Support the development of your colleagues in the workplace by providing your own skills and knowledge through coaching FF7 FF3, FF4, FF6  Check, test and record equipment and resources to maintain service delivery

 Collect and maintain information of the local risks and resources in your community to support FF6 service delivery

 Resolve operational incidents to save and preserve endangered life FF3, FF4, FF5

 Interact with the community to promote safety matters through products, advice and learning FF1, FF8 events

 Inspect premises for fire safety and report findings in accordance with own levels of responsibility FF8 and authority

th  North Yorkshire Fire and Rescue Service will apply the scheme of conditions of service, 6 FF9 edition, for all driving duties SECONDARY FUNCTIONS:

Development Plan

Personal Qualities And Attributes (PQA’S) Firefighter Personal Style  Understands and respects diversity and adopts a fair and ethical approach to others  Is open to change and actively seeks to support it  Maintains a confident and resilient attitude in highly challenging situations Interpersonal Skills  Works effectively with others both within the F&R service and in the community  Communicates effectively both orally and in writing  Committed and able to develop self and others Working with Information  Understands, recalls, applies and adapts relevant information in an organised, safe and systematic way  Maintains an active awareness of the environment to promote safe and effective working Organisational Effectiveness  Adopts a conscientious and proactive approach to work to achieve and maintain excellent standards National Core Values  We Value Diverse Communities  We value our people  We value innovation, change and learning  We value our Fire and Rescue Service RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 4

North Yorkshire Fire and Rescue Service SECTION 4

Personal Qualities & Attributes (PQA’s)

The National Firefighter Selection Personal Qualities and Attributes (PQAs)

Commitment to Diversity and Integrity - understands and respects diversity and adopts a fair and ethical approach to others

 Is concerned to treat people fairly and ethically (e.g. completes work according to same high standards regardless of individual differences)

 Recognises the importance of an awareness of the community and understands its needs (e.g. is aware and respectful of differing cultures and backgrounds)

 Recognises and has respect for others’ backgrounds, views, values and beliefs (including religious beliefs)

 Maintains an open approach with others, taking account of, and accepting, individual differences such as age, ethnicity, gender, religious beliefs, social background, disability, sexual orientation and physical appearance

 Is committed to the Fire and Rescue Service values and actively promotes them (e.g. challenges inappropriate behaviour)

 Is honest when working with others and accepts accountability for own actions (e.g. quickly takes responsibility for own mistakes; respects the need for confidentiality: is trusted to enter others’ homes).

Openness to Change – is open to change and actively seeks to support it

 Demonstrates an understanding of the need for progress within the Fire and Rescue Service (e.g. explains the reasons for new working practices to colleagues absent from briefings)

 Accepts change both within the Fire and Rescue Service and in their own role and adapts effectively (e.g. willingly participates in community fire safety activities) Is aware of the impact of changes to the Fire and Rescue Service on their role (e.g. understands changes to working practices)

 Identifies ways, both within the Fire and Rescue Service and the local community, of supporting change and takes action where possible (e.g. is proactive in learning new tasks or ways of working Confidence and Resilience - maintains a confident and resilient attitude in highly challenging situations

 Remains in control of own emotions during emergency situations (e.g. does not panic and considers risk)

 Concentrates on the task despite pressure (e.g. pressure of time, noise, conflicting information and tasks, and concern for casualties)

 Challenges or questions others constructively to achieve more effective outcomes

 Retains confidence in own ability or convictions despite setbacks (e.g. after a community fire safety talk is received poorly)

Working with Others - works effectively with others both within the Fire and Rescue Service and in the community

 Works effectively with all team-members according to defined role (e.g. in teams of 2 and up to teams of 20), adjusting his/her role in accordance with instructions and changing circumstances

 Proactively generates positive working relationships, building rapport with a range of people both internally (e.g. attempts to get to know everyone in working environment) and externally (e.g. liases with community groups to promote fire safety; works well with other emergency services)

 Concerned about the wider team and aware of shared objectives, as well as those of his/her immediate work-team (e.g. willing to give community fire safety talks at schools)

 Sensitive to the feelings and well-being of others and takes action to support them (e.g. able to reassure and calm members of the public in emergency situations; reminds team member to check air when using breathing apparatus)

 Presents an approachable and positive image of self and the Fire and Rescue Service to everybody in the community, irrespective of individual differences

Effective Communication– communicates effectively both orally and in writing

 Communicates verbal messages clearly, concisely and at a level appropriate to the audience so that message is understood regardless of individual differences

 Is sensitive to the needs of the audience and tailors communication in response to feedback (e.g. able to convey the importance of fire safety without distressing members of the public unnecessarily)

 Constantly alert for new information and listens actively to ensure accurate understanding (e.g. using appropriate body language, or by asking questions)

 Asks appropriate questions and checks understanding to ensure all messages received and sent are clearly understood (e.g. asks colleague to repeat message)  Communicates effectively with both small and large groups

 Presents messages (e.g. fire safety information) in a way that promotes understanding (e.g. uses slides, videos and other visual aids appropriately during presentations and fire safety visits; engages with the audience)  Writes clear, basic and appropriate information or messages that are understood by the recipient (e.g. completes standard Fire and Rescue Service forms and uses the Breathing Apparatus operations entry control board correctly)

Commitment to Development – committed to and able to develop self and others

 Proactively reviews own performance using a variety of sources including seekin feedback from others (e.g. uses incident debriefs and personal development reviews to inform development)

 Identifies development needs in own knowledge, skills and understanding and takes action to improve (e.g. requests specific training as appropriate; makes a point of keeping up-to-date with changes in technology/procedures and incident type; recognises that own fitness levels need to be improved)

 Learns from a wide range of situations experienced by self or others (e.g. increases understanding about a community group following a safety discussion)

 Able to learn and retain a large amount of job relevant information, delivered both verbally and in writing, as part of an initial training course and ongoing development (e.g. operating procedures and standards)

 Actively encourages and supports others to continuously improve (e.g. updates colleagues concerning new information; participates in a mentoring programme to support new members of staff)

 Motivates self to keep relevant knowledge up-to-date

Problem Solving - understands, recalls, applies and adapts relevant information in an organised, safe and systematic way

 Able to recall and apply relevant job related information and procedures during incidents, does not take information at face value when making a decision (e.g. does not assume that one casualty has been able to provide accurate information about other occupants of a building)

 Applies, and, if necessary, adapts current procedures and practices and to take account of a changing environment and to minimise risk

 Generates more than one solution to a problem and evaluates which one is best (e.g. in deciding how best to promote community fire safety)

 Considers immediate and wider objectives and implications (e.g. health and safety) to plan ahead to complete tasks in most efficient and safe way

 Prioritises, plans and completes tasks in a logical and systematic manner despite conflicting information (e.g. able to manage own actions during emergency situations)

 Able to understand, interpret and manipulate basic numerical information (e.g. in dials, tables, charts) and use basic arithmetical calculations correctly to apply task procedures (e.g. able to work out operation times when using Breathing Apparatus equipment) Situational Awareness - maintains an active awareness of the environment to promote safe and effective working

 Constantly checks the environment and takes action to ensure safe working (e.g. looks for and assesses risks to safety of self and others

 Has awareness of a range of safety related information without becoming unduly focused on any one piece of information (e.g. considers full range of factors at an incident such as location of team members at an incident)

 Provides timely and accurate information to confirm progress and outcomes against objectives (e.g. keeps team informed at incidents of changing circumstances)

 Able to judge space and distance within three dimensions and time to perform tasks safely and effectively (e.g. able to judge space and distance to work with ladders)

Commitment to Excellence - Adopts a conscientious and proactive approach to work to achieve and maintain excellent standards

 Continually looks to improve standards of working and offers suggestions as necessary (e.g. provides feedback concerning new or existing work practices to influence change or improve service delivery)

 Approaches work proactively and efficiently both with routine tasks and during Incidents

 Adopts a conscientious approach to work (e.g. checks work to ensure all tasks completed correctly and with due attention to detail; maintains appropriate levels of personal fitness

 Completes work using appropriate procedures (e.g. refrains from taking unsafe short-cuts)

 Completes work as instructed without being reminded constantly

 Is clear about the role of the Fire fighter and operates within agreed levels of authority and accountability (e.g. does not take action outside own level of control without seeking confirmation)

 Demonstrates a commitment to the work of the Fire and Rescue Service, viewing its role as socially important RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 5

North Yorkshire Fire and Rescue Service SECTION 5 Recruitment and Selection Process Guidance notes on completing the application form

INTRODUCTION Before attempting to complete the application form, it is essential that you read this guidance sheet. PLEASE READ IT CAREFULLY.

The information you provide in your application form is the only information we will use in deciding whether or not you will progress to the next stage. We do not take into account any previous applications or prior knowledge of you, even if you already work for the Fire Authority.

As part of the Equal Opportunities Policy, we seek to ensure that information about candidates is provided in the same format and all applicants are therefore asked to complete the Authority’s standard application form. Curriculum Vitaes are not accepted. If a CV is received from you, it will not be considered during the selection process. You are required to complete the standard application form.

JOB REQUIREMENTS The role profile lists the primary functions and the personal qualities & attributes of the role which are essential. Please consider these carefully so that you know what the role involves and how you can match this in terms of your personal qualities & attributes. Ask yourself why you are interested in the role of a Retained Firefighter.

COMPLETING THE APPLICATION FORM Read the information about the role thoroughly. Make photocopies of the application form to practice on. Check spelling and punctuation and get a friend or colleague to double check it for you. Once you are happy with your draft copy then you can complete the original form neatly before returning it.

Complete all parts of the application form. If you think some parts do not apply to you write N/A (not applicable) in the spaces provided for your answer.

The Rehabilitation of Offenders Act requires that you declare any offence which is not yet “spent”. If you have a record of an offence, this will not necessarily disqualify you as all applications are considered strictly on their merit. A guide to the Rehabilitation of Offenders Act 1974 is issued by HM Stationery Office or is available at any Citizens Advice Bureau.

Check with your referees that they are happy for us to contact them as this saves time should you be successful in being called for interview.

Take a photocopy of your completed application form before you return it to us.

Ensure that you return the application form with the correct postage as we are not responsible for forms that are not delivered due to underpaid postage. Please remember to include copies of relevant qualifications with your application form.

IDENTIFICATION As an employer we need to ensure all prospective employees have the right to work in the United Kingdom, therefore at every stage of the recruitment process you will be asked to provide some form of photographic identification e.g. passport, driving license, any other relevant documentation and a work permit if applicable. Please visit www.ukba.homeoffice.gov.uk for more information on prevention of illegal working RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 6 North Yorkshire Fire and Rescue Service SECTION 6

Basic Selection Criteria – Retained Firefighter

QUALIFICATIONS You do not have to have any formal qualifications to apply to be a Retained firefighter, however if you are able to provide evidence that you have obtained any of the qualifications listed below and your initial application is deemed successful you will be exempt from the written tests and proceed to physical tests.

. Maths and English GCSE, Grade A – C – must have copies of qualifications attached to application form.

. Maths and English Level 2 Learn Direct Qualification - must have copies of qualifications attached to application form. OR

. Degree – must have copies of qualification attached to application form.

. Alternative standard qualification gained abroad – must have copies of qualifications attached to application form. The qualifications will be assessed by our Workforce Development Team to establish whether it is an equivalent to Maths and English GSCE / Maths and English Level 2 Learn Direct / Degree.

If you have any of the above qualifications but are unable to provide proof with your application form and your initial application is deemed successful you will be required to attend the written tests.

If you do not have any of the above qualifications and your initial application is deemed successful you will be required to attend the written tests.

WE WILL DO RANDOM CHECKS ON DECLARED QUALIFICATIONS FOR AUDIT PURPOSES. IF YOU DECLARE A QUALIFICATION THAT IS FALSE YOUR APPLICATION WILL NOT PROGRESS ANY FURTHER.

HEALTH An applicant must satisfy a qualified Occupational Health Physician/Service Occupational Health Physican at a medical examination that he/she is:

(a) Fit to undertake firefighting duties.

(b) Has no physical abnormality or any disease which would incapacitate him/her temporarily or permanently from performing firefighting duties. Certain medical standards have been set. It will be a matter for the Fire Authority’s Medical Adviser to consider whether any physical or mental impairment is incompatible with the duties of a Retained Firefighter.

(c) Has a satisfactory lung function, assessed by the measurement of the forced expiratory volume in one second and the forced vital capacity.

(d) Has a high standard of physical fitness, strength and stamina.

(e) The visual acuity and fields of vision of each candidate will be assessed on an individual basis to determine if the candidate is safe to undertake firefighting duties, given the risks involved. Eyesight will be tested thoroughly by a separate eyesight examination undertaken by a qualified optometrist. Any costs incurred for these tests will be paid for by the candidate.

(f) Has good unaided hearing. Hearing will be tested.

(g) Your General Practitioner’s medical record will be required in the screening process. Consent will be required at the appropriate time.

DISABILITY DISCRIMINATION ACT (DDA) On 1st October 2004 the exemption for Firefighter from the employment provisions of the Disability Discrimination Act was removed. With the change the DDA legislation Fire & Rescue Authoriries are now required to assess each applicants on an individual basis with regard to their suitability to perform the role of a Retained Firefighter

AGE Applicants must be 18 years of age or over at the commencement of training. You may apply to be a firefighter if you are aged between 17 years 6 months and 18 years old as long as you are 18 years old once you commence training. Your date of birth is verified as part of the process.

WORK PERMIT As an employer, the Fire Authority is subject to the provisions of the Asylum and Immigration Act 1996. It could be guilty of committing a criminal offence if it employed someone who does not have permission to be in or to work in the United Kingdom. The Fire Authority reserves the right therefore to request relevant documentation from all those offered employment to satisfy its obligations in this respect. For more information you may find the following immigration advice website useful: www.workpermit.com or www.ukba.homeoffice.gov.uk.

DECLARATION OF OFFENCES If you have a previous criminal record, this will not necessarily disqualify you from employment. All applications are considered strictly on their merit and in particular whether the offence has a bearing on your suitability for employment having regard to the duties of a firefighter. However, you are required to declare any offence for which the conviction is not yet spent within the meaning of the Rehabilitation of Offenders Act 1974. Any offer of employment is subject to you providing North Yorkshire Fire & Rescue Service with the correct information. You must declare any charges that are pending; a subsequent conviction could lead to you being discharged from the Service.

Generally speaking, there are fixed rehabilitation periods for specific offences. Further guidance on the Act can be found in Home Office booklet “A Guide to the Rehabilitation of Offenders Act 1974” issued by HM Stationery Officer. If you are in any doubt about your declaration, you should seek independent legal advice. RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 6

North Yorkshire Fire and Rescue Service

SECTION 6

Basic Selection Criteria – Frequently asked Medical questions.

I have a medical history of Asthma. Can I still apply?

North Yorkshire Fire and Rescue will consider you application, provided you have had no symptoms for 4 years (have not needed to use prescribed Ventolin inhaler during this period)

A GP report may be requested, stating the following:-

 When was the condition diagnosed?  How severe was it – Number of hospital admissions Use of oral steroids Time off work/school.  Were you referred to a specialist?  Complete medical record of asthma prescriptions over last 5 years.

I am a diabetic. Can I still apply?

North Yorkshire will consider your application, however we will need a report from your Specialist Consultant requesting the following information:-

 Category of Diabetes (Type 1 or 2)  Evidence of stability of control  Evidence of blood sugar levels over significant period of time (Most recent period).

I wear glasses/contact lenses, Can I still apply?

North Yorkshire Fire and Rescue service will consider your application provided you are safe for operational duties and meet the required standards. These are:-

 Corrected visual acuity = 6/9 binocularly and a minimum of 6/12 in the worse eye  Uncorrected vision = 6/18 in better eye and 6/24 in worse eye.  Vision must be binocular (both eyes used )  Be able to read N12 at 30cms unaided with both eyes open (applicants 25 and over)  Be able to read N6 at 30cms unaided with both eyes open (applicants under 25 years of age.

The wearing of contact lenses is permitted, provided they are soft lenses and safe on the fire ground. Normal binocular field of vision is required.

Eye Disease You must have no history of night blindness or any ocular disease that is likely to progress and result in future failure of the visual standards for firefighters.

Refractive Surgery / Laser surgery If you have had recent laser surgery to the eye, we require a post operative period of 1 year to allow for recovery and adjustment to have taken place before acceptance.

Colour vision Isihara testing plates will be used initially. Failure to recognise the test plates will necessitate a further test using the Farnsworth D15 test. Failure to recognise the elements of this test may require a functional assessment to be carried out.

These tests are designed to establish the degree of risk that may be involved if exposed to operational duties during emergency/hazardous conditions. Recruitment decisions will be subject to risk assessment outcome, taking into consideration the degree of risk involved.

You may wish to take this information to your optician when you have your eye test as part of the application process. The optician will test your vision and advise you as to whether you meet the required standards before applying.

I have recently had an operation, can I still apply?

This will depend on the diagnosis of the condition that required surgery. An appropriate period of recovery will need to have been observed, and evidence of this may be required in the form of a letter from your GP.

Each application will be considered on an individual basis, and based on the information provided on the application form, a decision as to fitness will be determined by the Service Medical officer.

I have an existing medical condition that requires on - going treatment. Can I still apply?

Each application will be considered on an individual basis. Your case will be passed to the Service Medical Officer who may wish to see you personally before making a decision.

If you have any questions that have not been covered in this fact sheet, feel free to contact Occupational Health – 01609 788558 and ask to speak to one of the Nurses, who will be happy to answer your queries.

Please note that North Yorkshire Fire and Rescue will not be responsible for any cost incurred in obtaining medical reports for the purpose of recruitment.

RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 7

North Yorkshire Fire and Rescue Service

SECTION 7

Trainee selection A guide for applicants undergoing selection tests

INTRODUCTION

The work of the Retained firefighter is demanding both physically and mentally. The training is designed to put the skills you have to best effect and to help you develop these skills. You do need to have a good level of all round fitness to be selected and if successful you need to maintain an appropriate level of fitness throughout your career.

This guide gives you an idea of what to expect from our selection tests, what tests you will be asked to do and why we perform these tests. In doing these selection tests you will gain an insight into the nature and demands of a Retained firefighter’s role. This will hopefully help you decide if it is a career you wish to follow.

If you are appointed as a Retained firefighter you will have to attend a 2 week optional residential course at the Service’s Training Centre at Easingwold. Your progress during the training course is continually monitored by written, oral and practical assessments. You must pass this course for your appointment as a Retained firefighter to be confirmed but you will be given lots of encouragement and support by the training centre staff; their aim is to help you to pass.

THE SELECTION PROCESS

This is a series of tests designed to assess your ability to understand and apply information, your fitness, strength, stamina, co-ordination, dexterity, ability to work at heights and in darkened confined spaces.

These are physical and job related tasks relevant to a Retained firefighter’s role.

If you are short listed at application stage you will be required to attend the North Yorkshire Fire and Rescue Service Training Centre at Easingwold to take the selection tests. They will be operated in a disciplined environment and therefore the process will be structured and organised to precise times.

The tests are divided into three main areas:

1 Written Tests – unless exempt

2 Physical Tests

3 Competency Based Interview

You will be given information about the tests, the order and detail of each test before you are assessed. WRITTEN TESTS A trainee retained firefighter has to absorb a large amount of information during a training course. These tests assess your general educational ability. No formal qualifications are needed only a general level of education.

The main use of these tests is to select employees who will be able to cope with the intellectual demands of the role of a Retained firefighter.

These psychometric tests are conducted under strict conditions to enable a fair selection process to be followed by all involved.

You will be asked to undertake three written tests which enable us to assess a wide range of abilities. You do not need any prior technical knowledge to complete these tests.

Working With Numbers Test This test assesses problem solving. It lasts 45 minutes and there are 32 questions.

Understanding Information Test This scenario based test assesses problem solving and effective communication. It lasts 45 minutes and there are 25 questions.

Situational Awareness and Problem Solving Test This test assesses problem solving and situational awareness. It lasts 35 minutes and there are 30 questions.

Useful Information

There are numerous publications available to help you prepare for the tests, you will find a selection on www.amazon.co.uk including:-

“How to Pass the Firefighter Selection Process” author Mike Bryon

“How to Master Psychometric Tests” author Mark Parkinson

Others useful websites are www.fireservice.co.uk/recruitment, www.jointhefireservice.co.uk or www.extraordinary.direct.gov.uk

PLEASE NOTE THAT NORTH YORKSHIRE FIRE AND RESCUE SERVICE DOES NOT ENDORSE OR RECOMMEND THESE PUBLICATIONS AND USING THEM WILL NOT GUARANTEE SUCCESS IN THE SELECTION PROCEDURE. PHYSICAL TESTS Each physical test will involve physical effort. In some cases this will be at a high level over a short period. It is advisable not to eat or drink one hour prior to your test. For applicants who have not done much physical fitness work for some time, it is recommended that you seek advice from your doctor before taking part in the assessments. In this way you can assist in looking after your own safety. You should also look at the guide in Section 8 on helping you to improve your fitness level.

North Yorkshire Fire and Rescue considers personal safety very seriously and the equipment you will use during the tests will have been examined, tested and maintained. Applicants should expect to perform tests in controlled and disciplined surroundings.

Before the physical tests you will be given a demonstration by uniformed staff. All tests are supervised, assessed and marked by qualified members of staff.

Ladder Climb Test What will you be required to do? You will be required to climb a fire service ladder to two-thirds of its height; this point of the ladder will be marked. You will then be required to take a leg lock through the ladder and release your hands from the ladder, arms outstretched to the side and look down to identify a symbol. For the purpose of the ladder climb test, applicants will be secured to a safety device.

What is being tested? Your aptitude, confidence, co-ordination and balance at height.

Reason for test This test demonstrates an ability to tolerate working at heights together with the need to remain calm and confident in this situation and the ability to follow instructions.

Ladder Lift Test What will you be required to do? You will be required to lift a 15kg ladder bar with an underhand grip with palms upwards through to a wrist changeover pushing ladder up to 182 cm and then under control lower the bar back to its resting position.

What is being tested? Your hand grip and strength.

Reason for test This test exactly simulates lifting a 13.5 metre ladder on to a fire appliance which all Retained firefighters must be able to do.

Casualty Evacuation Test What will you be required to do? You will be required to drag a dummy person from a starting point, walking backwards along a 30m route to a finish line.

What is being tested? Your explosive strength and leg and back pull strength.

Reason for test This test simulates the type of strength you will require to lift and manoeuvre an individual to safety. Enclosed Space Test What will you be required to do? Wearing a breathing apparatus face mask with clear vision you will crawl/walk through a pre- determined route through a training environment, negotiating obstacles and restricted access. When you reach the other end your face mask will be obscured and you will be required to return along the same route.

What is being tested? Your ability to remain calm and move around in a confined space with obscured vision.

Reason for test Retained firefighters have to wear breathing apparatus in dark and dangerous conditions and rescue casualties from collapsed structures. This test mirrors those conditions.

Equipment Assembly Test What will you be required to do? You will be required to assemble and disassemble pieces of equipment under timed conditions.

What is being tested? Your ability to work with pieces of equipment under pressure situation

Reason for the test Retained firefighters are required to assemble pieces of equipment accurately and under pressure in their daily work. This test mirrors that type of activity.

Equipment Carry Test What will you be required to do? You will be require to run/jog whist carrying pieces of Fire Service equipment along a 25 metre course under timed conditions. You will be required to carry other pieces of equipment whilst walking and also run up and down the course without equipment.

What is being tested? Your endurance combined with upper and lower body strength and co-ordination.

Reason for the test Firefighters are required to carry a variety of equipment over a range of distances under time pressure

COMPETENCY BASED INTERVIEW What will you be required to do? You will be required to answer questions relating to the Personal Qualities and Attributes (PQA’S) as detailed on the role profile

What is being tested? Your suitability to meet the necessary requirements for the role of a Retained firefighter

Reason for Test The Competency based interview enables the interviewer to assess your past performance and behaviour therefore measure your potential to become a Retained firefighter RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 8

A Guide to Physical Fitness

INTRODUCTION

This section is designed to help you pass the fitness selection tests. Although the programmes are designed to assist you in these tests, there is no guarantee that you will definitely pass even if you follow the full programme.

General Exercise Guidance The role of a fire fighter can at times be physically demanding. Therefore the entry selection tests are designed to reflect and assess the physical tasks that firefighters are required to perform. Firefighters are required to be aerobically fit, have good all-round body strength and local muscular endurance. Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general; prospective applicants that require further information are advised to seek individual advice, specific to their needs, from a qualified fitness professional.

Safety Points If you are in any doubt about your health or physical ability to exercise, consult your doctor before you commence physical activity. This is especially important if you are pregnant (or think you may be pregnant) or have not exercised for the last six-months or had a recent illness or injury.

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

Preparing for Exercise (Warm Up) Performing a warm up prepares the body for the activity about to be undertaken. The length of time needed to warm up correctly depends on many factors; however, you should allow at least 10 minutes for this very important activity. In order to reduce the risk of injury in the warm up period, a number of steps should be followed:

Be Specific: Make sure your warm up session is geared towards the activity that you intend to perform. Cardiovascular workouts, for example running, you should start with a brisk walk leading into a light jog. For weight training workouts it is important to warm up the joints and muscles that are involved in the resistance exercise. This will increase blood flow to the muscles which will be utilized during the exercise and activate the nervous system prior to any additional stress being placed on them.

Start Slowly: At the start of your workout your muscles will be relatively cold. Start exercising slowly and build up the intensity throughout the warm up period. This will increase your muscle temperature steadily and keep the risk from injury to a minimum.

Keep Warm: If you are exercising in a cold environment, wear additional clothing during the warm up period and try not to stand still for too long. Stretching: For many years it was thought that stretching immediately prior to exercise would prevent injuries. However, there is new research with practical application that suggests that this may not prevent muscle or tendon injury. Any form of flexibility or stretching activity should be performed following a warm up period or an exercise session.

How to Improve Physical Fitness Improving your physical fitness will require some self discipline and efficient use of your spare time, an effective exercise routine needs to be completed on a regular basis. In order to improve your physical fitness you will need to alter the frequency, intensity, and duration of your exercise above your current level. Your training should be gradual and progressive. You should start small and build up the intensity. This will produce a training effect by placing greater demands on your body. In general, the less exercise you perform the lower the training effect, and the more exercise you perform the greater the training effect. Whilst certain exercises are more specific to fire fighting tasks, the need for maintaining muscular strength, endurance, and flexibility of the major muscle groups, through a well-rounded training program, which includes aerobic, resistance and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent.

Aerobic training Depending on your current aerobic fitness standard, you will need to follow the following guidelines to improve your aerobic fitness.

Frequency of training: 4 to 5 days per week.

Intensity of training: 55 to 90 percent of your Predicted Maximum Heart Rate (PMHR)

Heart rate monitors are a useful tool to help ensure that you train at the right intensity. If you have access to a heart rate monitor you can calculate your desired training intensity by using the following charts:

Maximum Heart for Women

Age Max Recovery/ Aerobic Anaerobic Maximum Heart Weight Loss Rate 60% - 70% 70% - 80% 80% - 90% 90% - 100% 18 208 125 146 146 166 166 187 187 208 19 207 124 145 145 166 166 186 186 207 20 206 124 144 144 165 165 185 185 206 21 205 123 144 144 164 164 185 185 205 22 204 122 143 143 163 163 184 184 204 23 203 122 142 142 162 162 183 183 203 24 202 121 141 141 162 162 182 182 202 25 201 121 141 141 161 161 181 181 201 26 200 120 140 140 160 160 180 180 200 27 199 119 139 139 159 159 179 179 199 28 198 119 139 139 158 158 178 178 198 29 197 118 138 138 158 158 177 177 197 30 196 118 137 137 157 157 176 176 196 31 195 117 137 137 156 156 176 176 195 32 194 116 136 136 155 155 175 175 194 33 193 116 135 135 154 154 174 174 193 34 192 115 134 134 154 154 173 173 192 35 191 115 134 134 153 153 172 172 191 36 190 114 133 133 152 152 171 171 190 37 189 113 132 132 151 151 170 170 189 38 188 113 132 132 150 150 169 169 188 39 187 112 131 131 150 150 168 168 187 40 186 112 130 130 149 149 167 167 186 41 185 111 130 130 148 148 167 167 185 42 184 110 129 129 147 147 166 166 184 43 183 110 128 128 146 146 165 165 183 44 182 109 127 127 146 146 164 164 182 45 181 109 127 127 145 145 163 163 181 46 180 108 126 126 144 144 162 162 180 47 179 107 125 125 143 143 161 161 179 48 178 107 125 125 142 142 160 160 178 49 177 106 124 124 142 142 159 159 177 50 176 106 123 123 141 141 158 158 176

Maximum Heart for Men

Age Max Recovery/ Aerobic Anaerobic Maximum Heart Weight Loss Rate 60% - 70% 70% - 80% 80% - 90% 90% - 100% 18 202 121 141 141 162 162 182 182 202 19 201 121 141 141 161 161 181 181 201 20 200 120 140 140 160 160 180 180 200 21 199 119 139 139 159 159 179 179 199 22 198 119 139 139 158 158 178 178 198 23 197 118 138 138 158 158 177 177 197 24 196 118 137 137 157 157 176 176 196 25 195 117 137 137 156 156 176 176 195 26 194 116 136 136 155 155 175 175 194 27 193 116 135 135 154 154 174 174 193 28 192 115 134 134 154 154 173 173 192 29 191 115 134 134 153 153 172 172 191 30 190 114 133 133 152 152 171 171 190 31 189 113 132 132 151 151 170 170 189 32 188 113 132 132 150 150 169 169 188 33 187 112 131 131 150 150 168 168 187 34 186 112 130 130 149 149 167 167 186 35 185 111 130 130 148 148 167 167 185 36 184 110 129 129 147 147 166 166 184 37 183 110 128 128 146 146 165 165 183 38 182 109 127 127 146 146 164 164 182 39 181 109 127 127 145 145 163 163 181 40 180 108 126 126 144 144 162 162 180 41 179 107 125 125 143 143 161 161 179 42 178 107 125 125 142 142 160 160 178 43 177 106 124 124 142 142 159 159 177 44 176 106 123 123 141 141 158 158 176 45 175 105 123 123 140 140 158 158 175 46 174 104 122 122 139 139 157 157 174 47 173 104 121 121 138 138 156 156 173 48 172 103 120 120 138 138 155 155 172 49 171 103 120 120 137 137 154 154 171 50 170 102 119 119 136 136 153 153 170

Duration of training: Duration is dependent on the intensity of the activity; thus, lower-intensity activity should be conducted over a longer period of time 30 minutes or more, and, conversely, individuals training at higher levels of intensity should train at least 20 minutes or longer.

Type of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, e.g., running-jogging, cycling, aerobic exercise, rope skipping, rowing, stair climbing, swimming and various endurance game activities or some combination thereof.

Specificity: To maximize the efficiency of your training you should focus on exercises that are similar to those in the test. These include running-jogging, stepping, stair climbing and other strength/endurance based activities.

Press Up Test

Objective; to assess the strength endurance of the athlete’s upper body muscles.

Resources; To undertake this test you will require:  Flat Surface  Mat  An assistant

How to conduct the test

The Press Up Test is conducted as follows:

 Lie on the mat, hands shoulder width apart & fully extend the arms Figure 1 - see Figure 1  Lower the body until the elbows reach 90° - see Figure 2  Return to the starting position with the arms fully extended - see Figure 1  The feet are not to be held Figure 2  The push up action is to be continuous with no rest  Complete as many push ups as possible  Record the total number of full body press ups Female athletes tend to have less relative strength in the upper body and therefore can use the modified press up position to assess their upper body strength. The test is then performed as follows:

 Lie on the mat, hands shoulder width apart, bent knee position & fully extend the arms - see Figure 3  Lower the upper body until the elbows reach 90° - see Figure 4 Figure 3  Return to the starting position with the arms fully extended - see Figure 3  The feet are not to be held  The push up action is to be continuous with no rest  Complete as many modified push ups as possible Figure 4

 Record the total number of modified press ups

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the Press Up Tests

Full body press up

Age Excellent Good Average Fair Poor 20 - 29 >54 45 - 54 35 - 44 20 - 34 <20 30 - 39 >44 35 - 44 25 - 34 15 - 24 <15 40 -49 >39 30 - 39 20 - 29 12 - 19 <12 50 - 59 >34 25 - 34 15 - 24 8 - 14 <8 60+ >29 20 - 29 10 - 19 5 - 9 <5

Modified Push Ups

Age Excellent Good Average Fair Poor 20 - 29 >48 34 - 38 17 - 33 6 - 16 <6 30 - 39 >39 25 - 39 12 - 24 4 - 11 <4 40 -49 >34 20 - 34 8 - 19 3 - 7 <3 50 - 59 >29 15 - 29 6 - 14 2 - 5 <2 60+ >19 5 - 19 3 - 4 1- 2 <1

Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability Reliability would depend upon, how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

The degree to which this test meets its objectives is high.

How much weight are you pressing?

When you perform the full press up (Fig 1), you are lifting approximately 75% of your body weight and in the modified press up position (Fig 3), you are lifting approximately 60% of your body weight.

Resistance training In order to improve your strength and/or muscular endurance you will need to exercise against a resistance. This resistance can be your body weight, for example a press up, or the use of specifically designed equipment such as dumbbells, barbells or resistance machines. Resistance training should be progressive in nature, individualised, and provide a stimulus to all the major muscle groups that is sufficient to develop and maintain muscular strength and endurance. You should follow the subsequent guidelines to improve your muscular strength and endurance.

Training a particular muscle to be more powerful won’t make that muscle more powerful in competition (testing), unless the precise movement patterns used in training are very close to those used in competition (testing).

Bodyweight Exercises, also called Calisthenics are a great way to build strength. Calisthenics use your own Bodyweight as resistance to work against.

Frequency: 3 days per week.

Exercises: At least one set of 8 to15 repetitions of 8 to 10 exercises that condition the major muscle groups of the body. Multiple set regimens may provide greater benefits if time allows. The effect of exercise training is specific to the area of the body being trained. For example, training the legs will have little or no effect on the arms, shoulders, and trunk muscles, and vice versa. Therefore a whole body approach should be adopted. Muscles should also be worked in balance and as such the following exercises are recommended; chest press, seated row, shoulder press, lat pull down, squats, lunges, step up’s, abdominal crunch, back extensions.

Rest: If performing multiple sets, adequate rest should be given to allow the muscles to recover before performing another ‘set’.

Note - Individuals should not perform the same resistance exercise on consecutive days. At least 24 hours rest should be allowed before repeating the exercise. A balanced diet providing carbohydrates and protein combined with adequate rest/sleep are key and of equal importance to the training elements.

Chest Press 1. Whilst lying flat on the bench with feet planted firmly on the floor either side of the bench with your arms extended. 2. Slowly lower the weight to chest level. Push the weight back to the start position. Tips: Ensure that back is flat on the bench and not arched. Perform slowly and in control.

Push Ups is the best Bodyweight Callisthenics exercises to build your entire upper body and shoulder girdle, chest and arms.

Execution - This exercise is done on the floor with or without a Push up handles.

1. Lay face down on the ground with your legs straight and arms supporting the upper body. Keep your knees off the ground.

2. Now raise yourself off the ground straightening your elbows and your arms but keep your elbows close to your body.

3. Raise until your elbows are locked and pause for a moment at the top of the movement.

4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.

Points to Remember

 Keep your body contracted all through the exercise for maximum benefits.  Exhale while you exert. That is while you push yourself off the ground here.  Keep the movement slow and sustained. No jerky movements.

Seated Row 1. From a seated position, with arms extended in front of the body and knees slightly flexed, draw the hands into the abdominal area squeezing the shoulder blades together. Tips: Look straight ahead and maintain the natural curve of the spine. Keep elbows tucked close to the body throughout the movement.

Shoulder Press 1. From an upright position, with dumbbells overhead, slowly lower the weight to shoulder level. Push the weight back up to the start position. Tips: Ensure the back is flat on the bench. Perform slowly and in control. Look straight ahead.

Wall Push Ups is an excellent Upper Body, Body Weight Exercise. When done correctly it can build amazing Chest and Arms strength and a strong upper body

Purpose - To Build Muscle and Strength in the Chest and Triceps

Wall Push Ups is a wonderful Bodyweight Exercise which I recommend to beginners. If doing classic push ups are difficult then you can start with either Wall Push Ups or Incline Push Ups to build strength. Later I will show you more difficult exercises.

Execution Steps

1. Stand straight with your feet about 2-4 feet from a wall. 2. Now lean forwards and place your hands on the wall with bent elbows. 3. Now push your body back to starting position using your hands.

Points to Remember

 Exhale while you exert.  Stand at a comfortable distance from the wall. The closer to the wall you go the easier the exercise becomes. The farther you stand the more difficult the exercise becomes.

Lat Pull Down 1. From a seated position, grasp the overhead bar just wider than shoulder width. Lean back slightly and draw the elbows in towards the side of the body so that the bar rests at the top of the chest. Tips: Do not swing during the exercise. Pull Ups with its many variation is the best Upper Body exercise which can be done at home or at the gym. Its the first exercise every Fitness expert recommend as it hits a the largest muscle groups with large number of muscle fibers.

Execution Technique.

All you need a bar to hang from. In case of Assisted Pull Ups you will need a chair or a spotter.

1. Grab hold of a bar with a shoulder width apart grip.

2. Now pull yourself up until the bar touches the chin.

3. Now lower yourself in a controlled motion until your arms are fully extended.

Points to Remember

 Exhale while you exert.  Perform in a controlled motion without using gravity too much. Do not bounce the body weight.

Pull Up Variations

 Overhand Pull ups - In overhand pull ups the palms should face away from you.

 Underhand Pull Ups - In Underhand pull ups your palms should face you.

 Over-under pull ups - Here one palm should face away from you and the other towards you.

 Commando Pull Ups - Keep one hand on one side of the bar and the other hand on the other side. Here you do push ups sideways wherein you pull yourself up so that the bar is hitting your neck region.

Squat 1. From a standing position with feet between hip and shoulder width apart, bend at the knees and flex at the hip until your thighs are parallel with the floor. Push through the heels to return to the standing position. Tips: Ensure that the knees are aligned with the feet and do not pass beyond the toes.

Lunge 1. From a split leg position, with one foot in from of the other, lower the back knee towards the floor so that the front thigh is almost parallel with the ground. Push off the front leg to return to the start position. Tips: Look straight ahead. Ensure the front knee is aligned with the foot and does not pass beyond the toes.

Abdominal crunch

1. Lie face up on a soft surface, bend knees and bring feet close to the buttocks. Fold your arms across your chest, or place the hand lightly behind the head. Draw your belly button towards your spine by contracting your lower abdominal muscles. Whilst holding this contraction with normal breathing, slowly raise your shoulders towards your thighs while keeping the lower back on the floor.

Tips: Lower your shoulders and upper body slowly and with control.

Back extension

1. Lie on your stomach on a mat. Place your arms at your sides so that your hands are by your hips. Raise your head and shoulders off the mat as high as comfortably possible. Hold for 1 to 2 seconds. Lower the head and shoulders. Tips: Do not tense your shoulder muscles.

Flexibility Flexibility exercises should be incorporated into the overall fitness program sufficient to develop and/or maintain range of motion. These exercises may also reduce the likelihood of injury, reduce muscle soreness following exercise and may enhance muscular performance. These exercises should stretch the major muscle groups of the body. There are a number of forms of stretching techniques. However those without specific up-to-date knowledge in this area you are advised to adhere to the following guidelines.

Frequency: 2 to 3 days per week.

Duration: hold the stretch 1 to 3 times in a static or still position for 10 to 30 seconds.

Exercises: Below is a list of recommended stretching exercises that should be performed:

Triceps and Upper Back Stretch 1. Sit or stand upright with one arm flexed, raised overhead with elbow next to your ear, and your hand resting on your opposite shoulder blade. 2. Grasp your elbow with the opposite hand. 3. Inhale and pull your elbow behind your head. 4. Hold the stretch and relax. 5. You should feel the stretch in the back of the arm.

Rear Deltoid and Upper Back Stretch 1. Sit or stand with one arm straight. 2. With the other hand grasp the elbow of the straight arm. 3. Inhale and pull the elbow across the chest and in towards the body. 4. Hold the stretch and relax. 5. You should feel the stretch in the back of the shoulder and upper back.

Pectoral and Upper Back Stretch 1. Kneel on the floor facing a bench or chair. 2. Extend your arms above your head with your hands side by side and bend forward to rest your hands on the bench or chair with your head in its natural position. 3. Exhale and let your head and chest sink towards the floor. 4. Hold the stretch and relax. 5. You should feel the stretch in your chest and upper back.

Quadriceps Stretch 1. Stand upright with one hand against a surface for balance and support. 2. Flex the opposite knee to the hand that is outreached and raise your heel to your buttocks. 3. Slightly flex the supporting leg. 4. Exhale, reach behind, and grasp your raised foot with the other hand. 5. Inhale, and pull your heel towards your buttocks. 6. Hold the stretch and relax. 7. You should feel the stretch in the top of the thigh.

Hamstring Stretch 1. Sit upright on the floor with both legs straight. 2. Flex one knee and slide the heel until it touches the inner side of the opposite thigh. 3. Lower the outer side of the thigh and calf of the bent leg onto the floor. 4. Exhale, and while keeping the extended leg straight, bend at the hip and lower your extended upper torso from the hips towards the extended thigh. 5. Hold the stretch and relax. 6. You should feel the stretch in the back of the thigh.

Adductor Stretch 1. Sit upright on the floor with your legs flexed and straddled and feet flat against one another. 2. Grasp your feet or ankles and pull them as close to your groin as possible. 3. Exhale, and rest your elbows on your knees, pushing them down towards the floor. 4. Hold the stretch and relax. 5. You should feel the stretch in the inside of the thighs.

Calf Stretch 1. Stand upright slightly more than an arms length from a wall. 2. Bend one leg forward and keep the opposite leg straight. 3. Keep the heel of your rear foot down, sole flat on the floor and feet pointing straight forward. 4. Exhale, and flex your forward knee toward the wall 5. Hold the stretch and relax. 6. After 10 to 15 seconds slightly flex the knee of the back leg keeping the heel of the foot down. 7. Hold the stretch and relax. 8. You should feel the stretch in the back of the lower leg.

Buttocks and Hip Stretch 1. Lie flat on your back with one leg crossed over the knee of the straight leg. 2. Inhale flexing the uncrossed leg off of the floor in towards the body ensuring that you head shoulders and back remain on the floor. 3. Hold the stretch and relax. 4. You should feel the stretch in your bum and back.

GENERAL PHYSICAL FITNESS PROGRAMME The following programme is 8 weeks long and is an example of how you could go about training to pass the selection tests. It consists of 3 running sessions, 3 weights sessions and 3 flexibility sessions per week. The programme starts relatively easy and gets progressively harder. You should alternate between your running and weight sessions so that you do not perform the same training on consecutive day’s e.g.

Mon - weights/resistance training Tue - steady run/flexibility Wed - weights/resistance training Thu - steady run/flexibility Fri - weights/resistance training Sat - Rest Sun - steady run/flexibility

If you miss an exercise session, do not attempt to do 2 sessions in 1 day to make up. If you are unwell or injured then do not train until you have fully recovered.

Make sure you have read and understood the programme before you start training

Below is an explanation of all the sessions included in the programme. The actual details of the workouts are set out on the back of the 8 week plan.

Running: This should be performed at a comfortable pace i.e. you should be able to hold a conversation throughout your run. This type of exercise will increase your aerobic fitness. This is included 2 times per week in the programme. If you have a Heart rate Monitor the Runs, the ‘Recovery/Weight Loss’ section of the charts above should initially be the target zones. Once your fitness improves an ‘Aerobic’ zones can be incorporated for one of the running sessions.

Resistance training: These sessions will target all the major muscle groups and will help to improve your muscular strength and endurance.

Flexibility training: This is to help improve or maintain your range of motion. These exercises may also reduce the likelihood of injury, reduce muscle soreness following exercise and may enhance muscular performance.

Whilst this information is given freely it must be understood that it is the responsibility of the individual to achieve the standard required whilst undergoing the tests and the North Yorkshire Fire & Rescue Service cannot be held responsible for any person who fails to reach this standard.

You are also advised that the North Yorkshire Fire & Rescue Service cannot be held liable for any accident or injury you receive as a consequence of exercising or training.

Reference Material –  http://www.exercisegoals.com/bodyweight-exercises.html  http://www.brianmac.co.uk/pressuptst.html 8 WEEK PROGRAMME

WEEK SESSIONS DURATION INTENSITY TIMES PER WEEK WEEK Run 20 minutes 60-70% percent of MHR 3 1 Weights 1-2 sets of 12-15 reps 3 Flexibility 10 minutes 3 WEEK Run 20 minutes 60-70% percent of MHR 3 2 Weights 2 sets 12-15 reps 3 Flexibility 10 minutes 3 WEEK Run 20 minutes 60-70% percent of MHR 3 3 Weights 2 sets 12-15 reps 3 Flexibility 10 minutes 3 WEEK Run 25 minutes 60-70% percent of MHR 2 4 Weights 3 sets 10-12 reps 3

Run 20 minutes 55-90percent of PMHR or RPE level 1 10-17 Flexibility 10 minutes 3 WEEK Run 25 minutes 60-70% percent of MHR 2 5 Weights 1-2 sets of 12-15 reps 3 Run 20 minutes 55-90percent of PMHR or RPE level 1 10-17 Flexibility 10 minutes 3 WEEK Run 30 minutes 60-70% percent of MHR 2 6 Weights 2 sets 12-15 reps 3 Run 20 minutes 55-90percent of PMHR or RPE level 1 10-17 Flexibility 10 minutes 3 WEEK Run 35 minutes 60-70% percent of MHR 2 7 Weights 2 sets 12-15 reps 3 Run 25 minutes 55-90percent of PMHR or RPE level 1 10-17 Flexibility 10 minutes 3 WEEK Run 40 minutes 60-70% percent of MHR 2 8 Weights 3 sets 10-12 reps 3 Run 25 minutes 55-90percent of PMHR or RPE level 1 10-17 Flexibility 10 minutes 3 Warning: A significant reduction in aerobic fitness occurs after only 2 week of not training. RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 9

Main Conditions of Service

SALARY - Payment is made by monthly direct credit to your bank account or building society account. The rate of pay for Retained Firefighters is dependant on your availability and will be reviewed in July each year. Full information on salaries is on the website.

100% availability

Is equivalent to declared availability of 120 hours or more.

75% availability

Is equivalent to declared availability of 119 hours or less.

Additional Payments

Annual Drill Night Fees Turnout Fees Training Course Fees

Trainee Firefighter Rate

This is when a Retained Firefighters joins their station to complete their two weeks pre-course learning. Retained Firefighters remain on this pay scale until they have successfully completed their initial training course at training centre.

Development Firefighter Rate

Once they have successfully completed their initial trainee course, Retained Firefighters are placed on the development pay scale. They will remain on this scale until they have completed the remaining core development courses and have proved their competence.

Competent Development Rate

Once Workforce Development Staff have verified the evidence as meeting the standards, they will inform payroll who will make the necessary arrangements to pay individuals at the competent rate of pay.

AVAILABILITY - You must be available to respond to your alerter within 1 mile / 4 minute response time from the place that you live or work.

HOLIDAYS - Subject to local conditions, annual leave entitlement is 4 weeks for less than 5 years service rising to 5 weeks for more than 5 years continuous service. Public Holidays are paid for and not taken as leave.

MATERNITY LEAVE & PAY - All women are entitled to maternity leave. All pregnant employees are entitled to 26 weeks ordinary maternity leave followed by 26 weeks additional maternity leave. This is regardless of the number of hours worked or the length of service. An employee with less than a year’s continuous local government service at the beginning of the 11th week before the EWC is entitled to Statutory Maternity Pay (SMP). An employee who has completed at least a year’s continuous local government service at the eleventh week before the EWC, and declares an intention to return to work, is entitled to NYFRS enhanced maternity pay.

PATERNITY SUPPORT LEAVE – An employee who has less than 26 weeks’ continuous local government service by the end of the 15th week before the baby is due, can take one week’s paid maternity support leave. This leave cannot be taken as separate days.

An employee who has 26 weeks’ continuous local government service by the end of the 15th week before the baby is due, can choose to take either one or two consecutive weeks’ paid maternity support leave. One week equates to seven consecutive days free from duty.

SUPERANNUATION - From the date of commencement of your employment you will be contractually enrolled into the Firefighters’ Pension Scheme 2015. You may, however, opt out of membership to this scheme by completion of the appropriate documentation.

The principle benefits are an annual pension payable on retirement and the option to commute part of the pension, to receive a lump sum payment (at present tax free). Benefits are payable at retirement on age grounds, or an earlier retirement because of ill-health. The amount of pension and lump sum depends on length of service and is based on final pensionable pay usually averaged over the last 12 months of service.

Dependent pensions for spouses, partners & children maybe payable in the event of death during service & in retirement. Special awards are payable if death is caused through execution of duty.

SICKNESS - You are entitled, when on sick leave, to pay, subject to National Joint Councils Conditions of Service.

TRAINING - Effective and regular training will be essential for the proper performance of your duties. Some training courses that you will undertake are compulsory and training venues can be within or outside the area. Additionally a wide range of opportunities exist which include assistance with study for promotion and also sponsorship for qualifications, which are relevant to your work.

UNION MEMBERSHIP –North Yorkshire Fire & Rescue Service recognises two unions in the representation of Retained Personnel, the Fire Brigades Union (FBU) and Retained Firefighters Union (RFU).

UNIFORM - Uniform is provided and must be worn while you are on duty.

HEALTH AND SAFETY - Under the Health and Safety at Work Act 1974, the Brigade as an employer, has a duty to ensure the health, safety and welfare at work of its employees.

Employees have a duty of care for their own health and safety and that of others who could be affected by their acts of negligence.

In addition, they are required to co-operate with their employer to carry out or comply with any duty imposed under statutory provisions.

The Brigade endeavours to fulfil its obligations under the Act and it expects its employees to do likewise.

HAIR/MAKE-UP/JEWELLERY – To comply with Health and Safety legislation, the use of makeup and/or hair preparations such as get/hairspray is not allowed whilst on duty. Neither is the wearing of rings, watches, bracelets or earrings.

AGE/HEIGHT REQUIREMENTS – There are no height limits within the Fire Service. However applicants must be 18 years of age or over at the commencement of training. You may apply to be a firefighter if you are aged between 17 years 6 months and 18 years old as long as you are 18 years old once you commence training. Your date of birth is verified as part of the process. . RETAINED RECRUITMENT (FEB 10) – INFORMATION PACK SECTION 10

North Yorkshire Fire and Rescue Service SECTION 10 Equality/Fairness at Work Policy Statement

North Yorkshire Fire and Rescue Authority aims to ensure that at all times an individual, or group of people, will be treated on an individual basis.

Equality and Diversity are key issues for North Yorkshire Fire and Rescue Authority. Our commitment to the four core values supports the way we treat our customers and each other, how we interact with the diverse communities we serve and how we deliver our services to those communities.

We will not discriminate on the grounds of race, gender, disability, nationality, religion, age, sexual orientation, family status or any other irrelevant factor and aims to build a culture that values openness, fairness and transparency.

The Authority is committed to incorporating into all aspects of its Service the statutory equality duties, as well as the various Codes of Practice, issued from time to time.

This means that in providing a service to the community, in recruitment and selection, in the policies and procedures for managing workers, (whether employees or agency staff) or in the hiring of contractors, we are committed to a policy of preventing discrimination on the grounds of age, gender, race, colour, nationality, ethnic or national origin, disability, religion, beliefs, marital/parental status, sexual orientation or any other reason which can not be shown to be justified.

All employees are responsible for the promotion and advancement of this policy. Behaviour, actions or words that transgress the policy will not be tolerated.

The policy is applicable to all employees, whether permanent or temporary and applies to all processes that impact on the communities we serve, employment and training and the contractors with whom we do business.

All employees and potential employees of North Yorkshire Fire and Rescue Service will be given, equal opportunities in all aspects of employment, terms and conditions, facilities, benefits and training irrespective of:

Gender Age Race Nationality Marital status Colour Ethnicity Spent criminal convictions National origin Sexual orientation Social background Or any other reason Disability Religion/Belief

Although the responsibility for achieving and providing equality of opportunity lies with the employer, employees at every level have a responsibility to promote this policy. Eliminating discrimination and providing equality of opportunity depends upon personal commitment and all members of the Service, without exception, must observe the requirements of the Equal Opportunities Policy and apply its principles. RETAINED RECRUITMENT (FEB 10) – STATION ADDRESSES, DRILL NIGHTS & TIMES SECTION 12

North Yorkshire Fire and Rescue Service SECTION 12 List of Station Addresses, Drill Nights and Times ADDRESS TELEPHONE DRILL NIGHT START TIME Acomb Retained, Boroughbridge Road, Acomb, York, YO2 5SH 01904 796260 Wednesday 1900 Bedale Fire Station, Wycar, Bedale, North Yorkshire, DL8 1EP 01677 422194 Tuesday 1900 Bentham Fire Station, Bank Rise, Bentham, Lancaster, LA2 7JW 01524 261228 Monday 1900 Boroughbridge Fire Station, Back Lane, Boroughbridge, North Yorkshire,YO5 9AT 01423 322580 Monday 1900 Colburn Fire Station, Catterick Road, Colburn, North Yorkshire, DL9 4QQ 01748 835722 Wednesday 1900 Danby Fire Station, Ainthorpe Lane, Ainthorpe, Danby, North Yorkshire YO21 2JT 01287 660 376 Tuesday 1930 Easingwold Fire Station, Stillington Road, Easingwold, North Yorkshire, YO6 3DY 01347 821 322 Wednesday 1900 Filey Fire Station, Mitford Street, Filey, North Yorkshire, YO14 9DY 01723 513 377 Wednesday 1830 Goathland Fire Station, Fire Station, Goathland, North Yorkshire, YO22 5NA (Vol) 01947 896 124 Tuesday 1900 Grassington Fire Station, Old Council Yard, Threshfield, North Yorkshire, BD23 5AT 01756 753 346 Tuesday 1900 Hawes Fire Station, Hawes Ind. Est, Brunt Acres Rd, Hawes, North Yorkshire, DL8 3NL 01969 667 262 Monday 1900 Helmsley Fire Station, Station Road, Helmsley, North Yorkshire, YO6 5BY 01439 770 222 Tuesday 1900 Huntington Retained, A1237 Outer Ring road, Earswick, York, YO32 1ZZ 01904 760 003 Monday 1800 Kirkbymoorside Fire Stn, New Road, Kirkbymoorside, North Yorkshire, YO6 6DT 01751 431 252 Monday 1900 Knaresborough Fire Stn, Gracious Street, Knaresborough, North Yorkshire, HG5 8DT 01423 862302 Monday 1900 Leyburn Fire Station, Grove Square, Leyburn, North Yorkshire, DL8 5AE 01969 622 114 Tuesday 1900 Lofthouse Fire Station, Nidd View, Lofthouse, Harrogate, North Yorkshire HG3 5SE (Vol) 01423 755080 Wednesday 1930 Lythe Fire Station, Main Street, Lythe, North Yorkshire, YO21 3RT 01947 893253 Thursday 1900 Malton Retained, Sheepsfoot, Malton, North Yorkshire, YO17 OEB 01653 692 626 Tuesday 1830 Masham Fire Station, Red Lane, Masham, North Yorkshire, HG4 4ES 01765 689 282 Wednesday 1900 Northallerton Retained, Crosby Road, Northallerton, North Yorkshire, DL6 1AB 01609 788 5810 Thursday 1900 Pickering Fire Station, Malton Road, Pickering, North Yorkshire, YO18 7JJ 01751 472 153 Wednesday 1830 Reeth Fire Station, Silver Street, Reeth, North Yorkshire, DL11 6SR 01748 884 227 Thursday 1900 Ripon Retained, Stonebridgegate, Ripon, North Yorkshire, HG4 1LH 01765 602 403 Wednesday 1900 Robin Hoods Bay Fire Stn., Thorpe Lane, Fylingthorpe, North Yorkshire, YO22 4RN 01947 880 276 Thursday 1900 Selby Retained, Canal Road, Selby, North Yorkshire, YO8 8AG 01757 702 453 Tuesday 1900 Settle Fire Station, Kingsmill Lane, Settle, North Yorkshire, BD24 9BS 01759 822 261 Monday 1900 Sherburn Fire Station, Scarborough Road, Sherburn, North Yorkshire, YO17 8QB 01944 710 212 Wednesday 1830 Skipton Retained, Broughton Road, Skipton, North Yorkshire, BD23 1RT 01756 692 561 Tuesday 1900 Stokesley Fire Station, North End, Stokesley, North Yorkshire, TS9 5DY 01642 710 360 Wednesday 1900 Summerbridge Fire Stn, The Old Warehouse, Summerbridge, Harrogate, N. Yorks HG3 4BG 01423 780 222 Wednesday 1900 Tadcaster Retained, Station Road, Tadcaster, North Yorkshire, LS24 9JR 01937 832223 Monday 1900 Thirsk Fire Station, Castle Garth, Thirsk, North Yorkshire, YO7 1PU 01845 524252 Monday 1900