Fitness Test Info UK

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Job-relatedfitnesstestforpolicerecruitment

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Toensureyouarefitenough,youwillundertakeafitnesstest.Therearetwoelementstothetestandyoumustpassbothbeforeyoucanbeappointed.Butdon’tworry,thetestisnotimpossible.Wearelookingpurelyfortheminimumstandardtodemonstrateyouwillbeabletoworkeffectivelyasapoliceofficer.Youwillbegivenhelptoimproveyourfitnessandif youprepareyourself properly,thereisnoreasonfor

you

to

fail.

Evenif youdon’tpassthetestatyourfirstattemptyouwillbeallowedtore-takeit.However,if youfailthetestafterthreeattemptsyourapplicationwillbehaltedandyouwillnotbeeligibletore-applyforsix

months.

Onceyouareappointedyouwillneedtomaintainyourfitnessandyouwillberegularlyassessedduringprobation.

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>Thetest 

Thetwotestelementsaredynamicstrengthandendurancefitness.Youmustachieve:Dynamicstrength(upper-bodystrength) Dynomachine–push34kg,pull35kgEndurancefitness(multi-stageshuttlerun) 4shuttlesatlevel5(5/4)

Performanceonbothof theseprovidesagoodindicatorof acandidate’scapabilitytoperformvariouspolicetasks.Thetestelementsarerunconsecutivelyandminimumstandardsmustbe

achieved

on

each.

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Dynamicstrength>  YourdynamicstrengthwillbeassessedbytheuseofamachinecalledtheDynomachine.Thetestinvolvesperformingfiveseatedchestpushesandfiveseatedbackpullsonthemachine.Theaverageforceofthesumofthefivepushesandtheaverageforceofthesumofthefivepullswillberecorded.Pushing

> YouwillsituprightontheDynomachinewithyourbackfirmlyagainstthepadding.Yourfeetmustbeflatonthefloorwithyourkneesatapproximately90degrees.Afirmgripistakenonthepushbarwithyourhandslevelwiththemiddleofyoursternum.(Thetestadministratorwillmakesureyouareinthecorrectposition.)

> Youwillbeaskedtoperformthreewarm-ups.> Youwillthenbeaskedtoperformfivepushesatmaximumeffortwiththreesecondsofrecoverybetweeneach.Theaverageforceproducedduringeacheffortwillbedisplayedonthemonitorandtheaveragevalueofthefiveeffortswillbedisplayedattheendoftheset.Youwillneedanaverageof34kgtopass.Pulling

> Thistimeyouwillsitattheoppositeendofthemachinewithyourchestpushedagainstthepadding.Yourfeetmustbeflatonthefloorwithyourkneesatapproximately90degrees.Afirmgripistakenonbothpullhandleswithyourhandslevelwiththemiddleofyoursternum.(Thetestadministratorwillensureyouareinthecorrectposition.)

> Youwillbeaskedtoperformthreewarm-ups.> Thenyouwillbeaskedtoperformfivepullsatmaximumeffortwiththreesecondsofrecoverybetweeneach.Theaverageforceproducedduringeacheffortwillbedisplayedonthemonitorandtheaveragevalueofthefiveeffortswillbedisplayedattheendoftheset.Youwillneedanaverageof35kgtopass.Thebestwaytoimproveyourupperbodystrengthistoperformresistanceexercisesusingbodyweight,freeweightsorresistancemachines.Youcanuseweightsandresistancemachinesatgymsoryoucanpractisewithpress-ups.Toimproveyourstrengthwithpress-ups,yourhandsshouldbeshoulderwidthapartandyourarmsvertical;yourheadshouldbefixedwitheyeslookingatthefloor.Keepastraightbodypositionthroughouttheaction,makingsureyougoallthewaydowntotouchyourchestboneonthefloorandthenfullyextendyourarmsonrecovery.Trytobreatheinasyoupushyourselfupandbreatheoutasyouloweryourself.

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Endurancefitness> Inthiselementyouwillbeaskedtoruntoandfroalonga15metretrackintimewithaseriesofbleeps.Ifyouarriveattheendlinebeforethebleepsoundsyouneedtowaitforthebleepbeforeresumingrunningandadjustyourspeed.Thetimingbetweenbleepsisslowatfirstbutthebleepbecomesfasterasthetestprogressesanditbecomesmoredifficulttokeepupwiththerequiredspeed.Youwillrununtilyoucannolongerkeepupwiththesetpace.Youwillneedtoreachaminimumoffourshuttlesatlevel5topass.Toimproveyourstaminayoushouldtakepartinsportingactivitieswhich

last

30

minutes

or

more

and

get

you

out

of

breath,

such

as

football,netballandsquash.Youcanalsomakerapidimprovementsbyengaginginactivitieswhichcreatealargeaerobicdemand,suchas jogging,cycling,swimmingandrowing.Try joggingfor20minutesormoreandasyouimprove,trytoincreasethedistancecoveredinthattime.Alternatively, jogasetdistancefromhomeandbackagainandtrytoreducethetimetakentocoverthedistance.Youshouldexercisethreetimesaweekfor20minutesbutifyouarenotusedtoexerciseyoushouldstartwithgentlesessionslastingnomorethan15minutes.

Toimproveyourstaminayoushouldtakepartinsportingactivitieswhichlast30minutesormoreandgetyououtofbreath,suchasfootball,netballandsquash.

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>Warmingupandcoolingdown 

Beforeanyformofexerciseitisimportanttowarmthebodyuptoprepareitfortheexercisethatwillfollow.Thiswilldecreasetheriskofinjury.Theactivitiesperformedduringwarm-upshouldberelativelyslowandrhythmical,suchaslight joggingorcycling.Alongwiththephysicalexercisethatyouperform,adequaterecoverytimeisimportant.Coolingdownafterexercisewillhelpyoutorecoverandpreventmusclesoreness.Yourcool-downshouldconsistofalightexercisewhichgraduallydecreasesinintensity,combinedwithsomegentlestretches,particularlyforthemusclesthathave justbeenworked.

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>Trainingtips 

>Duetotheschedulingof therecruitmentprocess,littlenoticemaybegivenof thetestdates,soyoushouldstarttrainingnowforyourfitnesstest.

>Trytotrainasmuchaspossiblewithfriendsasthiswillmakeyourexerciseprogrammeamoreenjoyableandsaferactivity.

>Trytomonitoryourprogressbyrecordingtimestaken,distancescoveredandrecoverytimes.Thiswillgiveyoufeedbackonimprovementsandwillgiveyouanincentivetocontinuetraining.

>Setyourself targetsthatcanberealisticallyachieved.Thiswillhelptomotivateyou.

>Donotoverdoyourtraining.Startgentlyandbuildupgraduallyoveraperiodof weeksormonths.

>Trytospreadfitnesssessionsoutratherthanplayingsquash,weighttrainingandswimmingallinonedayandthendoingnothingelsefortherestof theweek.

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>Developingyourtrainingprogramme

Hereisanexampleof atrainingprogrammewhichincorporatestrainingforbothtests.Trainingneedonlytaketwotothreehoursaweek.DAY WARM-UP ACTIVITY COOLINGDOWNMonday Endurance

20–40minutes

Tuesday Push-up/Reversepull-up

10–15minutesWednesday Endurance

20–40minutesThursday Push-up/Reversepull-up

10–15minutesFriday Endurance

20–40minutesSaturday Push-up/Reversepull-up

10–15minutesSunday Rest

FamiliarisationcourseswhichallowyoutopractisetheJob-RelatedFitnessTestareheldregularlythroughoutEnglandandWales.Thesegiveyoutheopportunitytobecomefamiliarwiththetest,tryouttheequipmentandaskanyquestionsyoumayhaveaboutthetest.ForcePhysicalTrainingInstructorswillalsobeavailabletogiveadviceonapersonal

training

programme

to

prepare

you

for

taking

the

test.

If

you

wouldlikefurtherinformationaboutwhathelpisavailableyoushouldcontactyournearestforce.Furtherdetailsofthetestandtrainingareavailableonourwebsiteatwww.policecouldyou.co.uk

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IhadexperiencedteamworkbeforebutuntilIcameto‘ thefitnesstestIhadnotexperiencedencouragementandsupport,especiallyfrompeopleIhadnotmetpreviously.Weallwantedeachothertosucceed,includingtheexaminers.Ipassedthetestandhavenofearof doingfitnesstestsinthefuture.’

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NationalPolicingImprovementAgency(NPIA),November2010. Allrightsreserved.Nopartofthispublicationmaybereproduced,modified,amended,storedinany retrievalsystemortransmitted,inanyformorbyanymeans,withoutthepriorwrittenpermissionofthe NPIAoritsrepresentative. TheaboverestrictionsdonotapplytoPoliceServiceauthorities,whichareauthorisedtousethismaterial forofficial,non-profit-makingpurposesonly. Toenquireaboutthecontentofthisdocument,pleasecontacttheWorkforceStrategyUnitattheNPIA. 300750