If you are applying for the position of experienced officer, new recruit, or special constable with Kingston Police, you may be required to complete the fitness test.

Standardized results

In order to maintain standardized results the appraisal will be performed in the same order and within the same time frame on one specified day.

The testing procedure

  • 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

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.

Procedure:

We will instruct you on how to properly perform a 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 you completed as many push-ups as possible, your form deviates too much from the proper method, or there is more than a two second pause between repetitions.

Males:

Start by laying on your stomach, legs together, hands, pointing forward, and positioned under your shoulders. To begin, push up from the mat by fully straightening your elbows, using the toes as the pivotal point. The upper body must be kept in a straight line. You then return to the starting position, chin to the mat. Neither the stomach nor thighs should touch the mat.

Females:

Start by laying on your stomach, legs together, hands, pointing forward, and positioned under your shoulders. To begin, push up from the mat by fully straightening your elbows and using the knees as the pivot point. The upper body must be kept in a straight line. You then return to the starting position, chin to the mat. The stomach should not touch the mat. You must have the lower leg remain in contact with the mat, ankles plantar-flexed. You may not bend your lower legs up at the knees.

It is not acceptable for either males or females to have feet against a wall or for a mat to be placed under the chin.

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.

Procedure:

Start by warming up for this test by performing slow stretching movements before taking the actual measurements. Without shoes on, you sit with legs fully extended and the soles of your feet placed flat against the flexometer. Keeping your knees fully extended, arms evenly stretched, and palms down, you bend and reach forward (without jerking). The position of maximum flexion must be held for approximately two seconds. You must complete the procedure twice with both results recorded and the higher result being scored.

Curl ups

The curl-up tests the muscular endurance of the abdominal muscles. The test is terminated once you are unable to maintain the required cadence, unable to maintain the proper 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.

Starting position:

Start by laying in a supine position with your 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.

Procedure:

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 fingertips 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.

Do:

  • 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

Don't:

  • 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

Cardiovascular endurance 1.5 Mile Run

The 1.5-mile run tests the combined efficiency of the lungs, heart, bloodstream and local muscles in getting oxygen to the muscles and putting it to work.

Procedure:

You will be required to cover a 1.5-mile distance on a treadmill in as short a time as possible.

Scoring Requirements

A score of 75% or greater is required to meet the requirements of the Kingston Police.