\documentclass[11pt,a4paper]{article}
\usepackage[T1]{fontenc}
\usepackage[latin1]{inputenc}
\usepackage[english]{babel}
\usepackage[font=small,labelfont=bf]{caption}
\usepackage[bindingoffset=1cm,centering,includeheadfoot,margin=2cm]{geometry}
\usepackage{array,booktabs}
\usepackage{blindtext}
\usepackage{txfonts}
\begin{document}
\blindtext
\begin{center}
\rule{12.8cm}{7.2cm}
\captionof{figure}[Dummy figure LoF entry]{Dummy figure}\label{fig:dummy}
\end{center}
\blindtext
\begin{center}
\begin{tabular}{m{3cm}m{5cm}m{5cm}}\toprule
Column 1 & Column 2 & Column 3 \\\toprule
The quick brown fox jumps over the lazy dog. &
The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. &
The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. \\\midrule
The quick brown fox jumps over the lazy dog. &
The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. &
The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. The quick brown fox jumps over the lazy dog. \\\bottomrule \end{tabular}
\captionof{table}[Dummy table LoT entry]{Dummy table}\label{tab:dummy}
\end{center}
\blindtext
\end{document}