fitness test info uk
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8/12/2019 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