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Fitness Standards

Physical Fitness Assessment

Physical Assessment Candidates must pass each of the following physical assessment components:

1.5 Mile Run

The purpose of this test is to measure cardiorespiratory fitness.  This is a vigorous fitness assessment; therefore individuals should successfully complete medical screening prior to test administration.  The objective of the 1.5 mile run is to cover the distance as fast as possible.  The maximum allowed time for the run is 15:54 minutes.

Procedure:

  1. Applicants should not eat a heavy meal or smoke for at least 2-3 hours prior to test.
  2. Applicants should perform a dynamic warm-up prior to test.
  3. If possible, Applicants should have experience some practice in pacing prior to the test.  Often Applicants will attempt to run too fast early in the run and become fatigued prematurely.
  4. The Applicants will run 1.5 miles as fast as possible.
  5. During the administration of the test, the Applicants can be informed of their lap times.  Finish times will be called out and recorded.
  6. Upon test completion, a mandatory cool-down period is enforced.  Applicants should walk slowly for about 5 minutes immediately after the run to prevent venous pooling.  

300 Meter Run
The purpose of this test is to measure anaerobic power.  The maximum allowed time is 66 seconds.

Procedure:

  1. Dynamic warm-up should precede testing.
  2. The Applicant will run ¾ of 1 lap (Inside Lane) at maximal level of effort. 
  3. Time used to complete distance is recorded in seconds.
  4. Applicants should walk 3-5 minutes immediately following test to cool-down. 

1 Minute Sit-Up Test
The purpose of this test is to measure abdominal muscular endurance.  The minimum number of sit-ups for this test is 30 sit-ups.

Procedure:

  1. The Applicant starts by lying on the back with their knees bent, feet flat on the floor, with their fingers laced and held behind their head.  Applicants need to avoid pulling on the head with the hands.  The buttocks must remain on the floor, with no thrusting of the hips.
  2. A partner will hold the Applicants feet down firmly using their hands.
  3. The Applicant then performs as many correct sit-ups as possible in 1 minute.
  4. In the up position, the Applicant should touch elbows to knees and then return until the shoulder blades touch the floor.  A correct sit-up will be counted each time the up position is met while maintaining proper form.
  5. The counter will announce each repetition out loud.  If a repetition is not counted they will state why.
  6. Score is total number of correct sit-ups. 
  7. Any resting should be done in the up position. 
  8. Breathing should be as normal as possible.  Exhaling on the way up and inhaling on the way down is strongly recommended.  The Applicant should not hold their breath.
  9. The neck remains in the neutral position.

1 Minute Push-Up Test
The purpose of this test is to measure muscular endurance of the upper body (anterior deltoid, pectoralis major, and triceps).  The minimum number of push-ups for this test is 25.

Procedure:

  1. The hands are placed slightly wider than shoulder width apart, with fingers pointing forward.  The administrator places one first on the floor below the member’s chest.  If a male is testing a female, a 3-inch sponge should be placed under the sternum to substitute for the fist.  The feet are together and cannot be braced against the wall.
  2. Starting from the up position (elbows extended), the Applicant must keep the back straight at all times and lower the body to the floor until the chest touches the administrator’s fist.  Applicants then return to the up position.  This is 1 repetition.
  3. Resting should be done in the up position.  Both hands must remain in contact with the floor at all times.  No piking or arching is allowed at any time; the back must be kept straight. 
  4. The counter will announce each repetition out loud.  If a repetition is not counted they will state why.

The total number of correct push-ups in 1 minute is recorded as the score.  

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