Physical Fitness Assessment

Physical fitness and wellness should be of extreme importance to the State Police Recruit. Recruits will find this to be true not only with respect to law enforcement activities, but because it will keep them fit for life. A physically fit trooper will have the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy and strength to meet the above average physical demands encountered in emergency situations.

Physical fitness and wellness training involves various exercises to improve the following health related components: flexibility; strength; dynamic strength (muscle endurance); cardiovascular endurance; and body fat composition.

Recruits will participate in a physical assessment during the first week of training. After the initial assessment, recruits will be expected to improve their fitness level in a progressive manner through participation in the recruit Physical Fitness and Wellness Program. This progression will be measured by an additional three physical assessments throughout training.

The Physical Fitness test is comprised of 4 events. Each event is briefly described below. The exercises measure muscular strength, cardiovascular endurance, and anaerobic power. (i.e., sit-ups, 300 meter run, push-ups and 1.5 mile run). You should begin preparing for this section of the test as soon as possible.

STATION 1: One Minute Sit-up Test: This test measures muscular endurance of the abdominal muscles. The test involves the performance of as many bent leg sit-ups as an applicant can properly complete in a one-minute period. Hands must be interlaced behind the applicant's head. Elbows must touch the knees in the up position the shoulder blades must touch the floor in the down position. If it is necessary to rest during the test, the applicant may only do so in the up position, while maintaining the hands behind the head.

STATION 2: 300 meter Run Test: This test measures anaerobic power. Prior to the test, you should warm-up per your normal training regimen. To begin the tests you will gather at the starting line. At the signal, being to run as fast as possible until you reach the finish line. During the test, pacing devices, external assistance, or device that impair individuals from hearing the instructions will be prohibited. As you cross the finish line, your time will be recorded in minutes and seconds.

STATION 3: One Minute Push-up Test: This test measures muscular endurance of the chest, upper arms and shoulder muscles (upper body dynamic strength). The test involves the performance of as many push-ups as an applicant can properly complete in a one-minute period.  On the command of "READY" applicants will get into the up planked position where the body forms a straight line from the head to the ankles with the head in the neutral position, arms at soft extension, and feet together. On the command of "GO" applicants will begin the test. A correct push-up will be counted each time the planked body is lowered from the up position to the down position where the chest touches a push up counter and returns to the up position with the arms at soft extension while maintaining proper form.  Applicants may rest only in the up position.

STATION 4: 1.5 Mile Run Test: This is a timed run to measure the heart and vascular system’s capability to transport oxygen (cardiovascular endurance). The test involves the timed completion of a 1.5 mile run. Applicants are permitted to run, jog and/or walk to complete the 1.5 mile distance. (It should be noted, however, that this event cannot be passed if applicants walk all or most of the distance.) The score is the number of minutes and seconds needed to complete the 1.5-mile run. 

Physical Fitness Assessment Standards

The following standards must be met in order to pass the Physical Fitness test. Performance scores are based on pass or fail. An applicant must pass the first station in order to proceed to the next station in the test. Applicants are required to pass ALL FOUR stations. (Applicants will only be tested once at each event; re-testing will not be permitted.)

The push-ups and sit-ups will be conducted indoors; the run will be conducted outside. Come dressed for the physical fitness test and wear appropriate running or training shoes. Although it is important to eat and drink water prior to the test, you should not eat a heavy meal or smoke within 2–3 hours of the start of the test.

Clothing other than what you will be wearing during the exercises should be left in your car. Bring only what can fit in your pocket (scheduling letter, photo identification and car key). Leave extra keys, wallets, etc, at home or in your car. We are not responsible for any misplaced, lost, stolen or damaged property during the test. Cellular telephones, pagers and other electronic and recording devices will not be permitted at the test site.

If you have any concern about your health and/or ability to take this test, it is strongly recommended that you consult with a physician. For your safety, if you are pregnant, or wearing a brace, a cast or sling or obviously injured in any way, you will not be permitted to participate in the Physical Fitness test without a signed medical authorization from a physician. This authorization must state that you aware of the events in the Physical Fitness test and that it is safe for you to participate in the test. You must bring this medical authorization with you at the time of your scheduled test appointment.

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