Physical Fitness Test

FACTS ABOUT

THE IRVING POLICE DEPARTMENT PHYSICAL FITNESS TEST

BACKGROUND

The Irving Police Department, in recognizing the importance of physical fitness status for job performance, has established physical fitness standards for applicants. A validation study was conducted to determine what areas of physical fitness are important for doing the job of officer and what level of fitness is necessary to perform the strenuous and essential functions of the job. You will be expected to meet the physical fitness test standards to be selected for the position of officer.

WHAT IS PHYSICAL FITNESS ?

Physical fitness is having the physical readiness to perform the strenuous and critical physical tasks of the job. The physical fitness areas that have been determined to be the underlying factors for your capabilities to do the job consist of six (6) specific and different areas.

Aerobic power or cardiovascular endurance.
This is having an efficient heart and cardiovascular system so that you can perform physical tasks over a sustained period of time. It is an important area for performing job tasks such as making foot pursuits and long term use of force situations.
Anaerobic power.
This is having the ability to make short intense bursts of effort. This an important area for performing job tasks such as short sprint pursuit situations.
Upper body absolute strength
. This is having the upper body strength to make maximal efforts against a resistance. This is important for performing physical tasks that require lifting, carrying and pushing.
Upper body muscular endurance.
This is having the capability to make repeated muscular contractions with the upper body without getting fatigued. This is important for many use of force job tasks.
Leg explosive strength or power.
This is having the capability to jump with power. This is also having the ability to make short intense bursts of effort. This an important area for performing job tasks such as jumping over obstacles and sprinting in pursuit situations.
Trunk or abdominal muscular endurance.
This is having the capability to make repeated muscular contractions with the abdominal area without getting fatigued. Your abdomen is the fulcrum of your body and is important in many tasks involving lifting, pulling and dragging.

Note: There are other areas of physical fitness to include % body fat and flexibility. Those areas are important for overall fitness, however, they have not been determined to be predictive of how well an individual can perform the duties of a Officer.

WHY IS PHYSICAL FITNESS IMPORTANT ?

First, physical fitness is important because the seven physical fitness areas determine an individual's capability to do strenuous job tasks. Physical fitness is a bona fide occupational qualification (BFOQ). Secondly, physical fitness is important to minimize health risks for health problems such as heart disease, stroke and obesity - all of which can affect job performance capabilities.

HOW WILL PHYSICAL FITNESS BE MEASURED?

There are six (6) physical fitness tests that will be given in one day as a battery of tests.

1. 1.5 mile run. This measures aerobic power or cardiovascular endurance (the ability to have stamina over time). The test consists of running/walking as fast as possible the distance of 1.5 miles.

2. 300 meter run. This measures anaerobic power or the ability to make an intense bursts of effort for a short time period or distance. The test consists of sprinting 300 meters as fast as possible.

3. 1 Repetition Maximum (RM) Bench Press. This measures the absolute strength of the upper body. The test consists of lying on a bench and pushing up as much weight as you can one time.

4. Maximum push up test. This measures the muscular endurance of the upper body. The test consists of doing as many push ups from the front, lean and rest position with no time limit.

5. Vertical jump test. This measures leg power. The test consists of using a Vertex to measure how high you jump from a standing position.

6. 1 minute sit up test. This measures the abdominal or trunk muscular endurance. Lying on the ground you will be given 1 minute to do as many bent leg sit ups as you can.

WHAT TEST STANDARDS MUST I MEET?

You will be given the tests in the following sequence. There will be rest periods between each event. Each test is scored separately and you must meet the standard on each and every test. The applicant entry level standards are as follows:

TEST STANDARD

1RM bench press Push 61% of your body weight or 124 lbs.

Vertical jump 14.5 inches

300 meter run 89.1 seconds

Maximum push up 17

1 minute sit up27

1.5 mile run 16 min. 56 sec.

Trainees will have to complete the higher level standard upon completion of recruit training. Those standards are as follows:

1RM bench press Push 68% of your body weight or 138 lbs.

Verticle jump 16 inches

300 meter run 81 seconds

Maximum push up 19

1 minute sit up 30

1.5 mile run 15min 24sec

HOW DO I PREPARE FOR THE TESTS?

You will have to train to meet the standards. Each test has a different training routine.

1.5 mile run To prepare for this test, you need to gradually increase your running endurance. The schedule below is a proven progressive routine. If you can advance the schedule on a weekly basis, then proceed to the next level. If you can do the distance in less time, then do so.

WEEK ACTIVITY DISTANCE TIME FREQUENCY

1 Walk 1 mile 17-20 min. 5/week

2 Walk 1.5 mile 25-29 min. 5/week

3 Walk 2 miles 32-35 min. 5/week

4 Walk 2 miles 28-30 min. 5/week

5 Walk/jog 2 miles 27 min. 5/week

6 Walk/jog 2 miles 26 min. 5/week

7 Walk/jog 2 miles 25 min. 5/week

8 Walk/jog 2 miles 24 min. 5/week

9 Jog 2 miles 23 min. 4/week

10 Jog 2 miles 22 min. 4/week

11 Jog 2 miles 21 min. 4/week

12 Jog 2 miles 20 min. 4/week

300 meter run To prepare for this test you will need to do interval training.

The first step is to time yourself for an all out effort at 110 yards. This is called your initial time or IT.

The second step is to divide the IT by .80 to get you starting training time. Then follow the schedule below:

Number of Time for Rest period

times the sprint between sprints

Training you sprint Training Rest

Frequency Week Distance Repetitions Time Time

1/week 1,2 110 yards 4 .80 into IT 2 min.

1/week 3,4 110 yards 5 .80 into IT 2 min.

minus 2-3 sec.

1/week 5,6 110 yards 6 .80 into IT 2 min.

minus 5-6 sec.

1/week 7,8 220 yards 4 .80 into IT 2 min.

times 2

2/week 9,10 220 yards 4 .80 into IT 2 min.

times 2

minus 4 sec.

1 RM Bench pressTo prepare for this test you will need access to weights.

The first step is to determine the maximum weight you can push up one time.

The second step is to determine 60% of that weight. This will be a weight you

can do 8-10 repetitions. Use the schedule below: If you can advance the weights do so.

REPS = the number of times you do the exercise (number of lifts of the weight)

SETS = the number of times you do the series of reps.

Week Weight Sets Reps Frequency

1 60% of 1RM 1 8-10 3/week

2 60% of 1RM 2 8-10 3/week

3 60% of 1RM 3 8-10 3/week

4 60% of 1RM 3 8-10 3/week

5 60% of 1RM 3 8-10 3/week

plus 5 lbs

6 60% of 1RM 3 8-10 3/week

plus 5 lbs

7 60% of 1RM 3 8-10 3/week

plus 10 lbs

8 60% of 1RM 3 8-10 3/week

plus 10 lbs

9 60% of 1RM 3 8-10 3/week

plus 10-20 lbs

10 60% of 1RM 3 8-10 3/week

plus 10-20 lbs

Maximum pushup To prepare for this test follow this routine.

The first step is to see how many pushups you can do. That will

become your initial training repetition dose or ITRD.

Week Sets Repetitions Frequency

1 1 ITRD 3/week

2 2 ITRD divided by 1/2 3/week

3 3 ITRD divided by 1/2 3/week

4 3 ITRD divided by 1/2 plus 2 3/week

5 3 ITRD divided by 1/2 plus 4 3/week

6 3 ITRD divided by 1/2 plus 6 3/week

7 3 ITRD divided by 1/2 plus 8 3/week

8 3 ITRD divided by 1/2 plus 10 3/week

For successive weeks keep adding 2 more repetitions per week.

Note: If you can not do a regular push up at first, do the modified push up for several weeks

following the same routine, then advance to the regular push up.

1 Minute situp - To prepare for this test follow this routine.

The first step is to see how many situps you can do in a minute.

That will become your initial training repetition dose or ITRD.

Week Sets Repetitions Frequency

1 1 ITRD 3/week

2 2 ITRD divided by 1/2 3/week

3 3 ITRD divided by 1/2 3/week

4 3 ITRD divided by 1/2 plus 2 3/week

5 3 ITRD divided by 1/2 plus 4 3/week

6 3 ITRD divided by 1/2 plus 6 3/week

7 3 ITRD divided by 1/2 plus 8 3/week

8 3 ITRD divided by 1/2 plus 10 3/week

For successive weeks keep adding 2 more repetitions per week.

Vertical jump - To prepare for this test you will need to do plyometric training.

Basic plyometric exercise routine

There are two plyometric exercises: - double leg vertical jump

- single leg vertical jump

1. Perform each exercise with 1 set of 10 repetitions, 3 days a week

2. Do the repetitions ballistically without stopping

3. Rest 3 minutes between each set of each exercise.

Exercise Sets Reps Rest Frequency

1.Double leg vertical jump 1 10 3 min. 3 times/week

2.Single leg vertical jump 1 10 3 min. 3 times/week