The fitness test applies to the Experienced Officer, Constable and Special Constable positions:
The Fitness Appraisal
In order to maintain standardized results the appraisal must be performed in the same order and within the same time frame on one specified day. The testing procedure is as follows:
- Push-ups / 20 % of score
- Trunk Forward Flexion /10 % of score
- Curl-ups /20 % of score
- 1.5 Mile Run /50 % of score
Note: the run is conducted on a treadmill
Push-ups are a test of muscular endurance, which is defined as the ability of a muscle to perform repeated contractions over a period of time.
The participant is well instructed in the correct performance of the push-up prior to beginning the test. The push-ups are to be performed consecutively and without a time limit. The test is terminated when the participant has completed as many push ups as possible, the form deviates too much from the procedure or there is more than a two second pause between repetitions.
The participant lies on his stomach, legs together. His hands, pointing forward, are positioned under the shoulders. To begin, the participant pushes up from the mat by fully straightening the elbows, using the toes as the pivotal point. The upper body must be kept in a straight line. The participant returns to the starting position, chin to the mat. Neither the stomach nor thighs should touch the mat.
The participant lies on her stomach, legs together. Her hands, pointing forward, are positioned under the shoulders. She then pushes up from the mat by fully straightening the elbows and using the knees as the pivot point. The upper body must be kept in a straight line. The participant returns to the starting position, chin to the mat. The stomach should not touch the mat. The participantmust have the lower leg remain in contact with the mat, ankles plantar-flexed. The participant may not bend her lower legs up at the knees. It is not acceptable for either males or females to have their feet against a wall or for a mat to be placed under their chin.
See Tables 1 and 2 for results.
Trunk Forward Flexion
The trunk forward flexion test measures the flexibility of the hamstring and lower back muscles. Flexibility depends upon the elasticity of the muscles, tendons and ligaments and is the ability to bend without injury.
Participants warm up for this test by performing slow stretching movements before taking the actual measurements. Participants, without shoes, sit with legs fully extended and the soles of the feet placed flat against the flexometer. Keeping the knees fully extended, arms evenly stretched, and palms down, participants bend and reach forward (without jerking). The position of maximum flexion must be held for approximately two seconds.. The participant completes the procedure twice with both results recorded with the higher result being scored.
See Table 3 and 4 for results and scores.
Endurance is the ability to sustain an effort for an extended period of time. The curl-up tests the muscular endurance of the abdominal muscles. The test is terminated if the participant is unable to maintain required cadence, unable to maintain the proper curl- up technique (e.g. heels come off the floor) over two repetitions despite cautions by the appraiser. A maximum of three corrections are allowed by the appraiser before termination of the test.
Participants lie in a supine position with the head resting on the mat, arms straight at sides and parallel to the trunk, palms of hands in contact with the mat, and the middle finger tip of both hands at the 0 mark. Knees are bent at 90 degrees and the heels are kept in contact with the mat. The test is performed with shoes on.
Use the cadence provided on a metronome (50 beats per minute). This is followed by a slow curling up of the upper spine far enough so that the middle finger tips of both hands reach the 8 cm or 12 cm mark. During the curl-up the palms and heels must remain in contact with the mat. Anchoring of the feet is not permitted. On return the shoulder blades and head must contact the mat and the finger tips of both hands must touch the 0 mark. The movement is performed in a slow, controlled manner so that the time to perform the lifting and lowering stages of the curl-up is the same at a rate of 25 curl-ups per minute. The curl-ups should be performed at a steady rate, without pausing to a maximum of 75.
The following are some things to ensure during the curl-up test.
- verify metronome accuracy with a stopwatch (50 beats/minute)
- keep knees at 90 degrees
- keep heels in contact with the mat
- make sure the shoulders are relaxed neither depressed nor elevated
- return to the starting position
- keep arms straight
- slide the seat from the starting position
- lift or slide the heels
- bend elbows or lose contact between the palms of the hand and the mat
- slide the finger tips past the 12 cm (or 8 cm if 40 yrs or older) mark on the mat
- pause during the movement at top or bottom position
- go ahead or fall behind the correct cadence
See Tables 5 and 6 for results and scores.
1.5 Mile Run
The 1.5-mile run is a test of aerobic fitness or cardiovascular endurance. The 1.5-mile run, therefore, tests the combined efficiency of the lungs, heart, bloodstream and local muscles in getting oxygen to the muscles and putting it to work.
The participant is required to cover a 1.5-mile distance on a treadmill in as short a time as possible.
See Table 7 and 8 for Results and Scores.
This test measures the candidate's grip strength.
The results are measured using a gripometer. The score is marked in the range of poor to excellent depending on the results.
A score of 75% or greater by the candidate is required to meet the requirements of the Kingston Police.
Results and Scores