Fitness Testing

Assignment 1-Fitness Testing

Stu King

What are we covering…

In this lesson we will be covering the
“fundamentals of fitness testing in
the public services”

Is there any area of today's topic
that you want to particularly cover?

Open Ended

What do you want to cover?

Word Cloud

Name fitness tests

Common Fitness Tests

●Bleep Test

●Cooper run

●20 metre sprint

●CMJ

●YoYo

●1.5 mile

●Equipment carry

●1 minute press up

●1 minute sit up

●Max pull ups

●Grip strength

●1 rep max

Royal Marines

The PJFA consists of 4 parts
-Bleep test to level 10.8

Maximum Effort

Press ups to the bleep

-Sit-ups to the bleep

-Pull-ups to the bleep

To successfully pass the CPC, you will need to complete a minimum of 30 press-ups, 40 sit-ups,
and 4 pull-ups. However, it is always recommended to aim for maximum repetitions during the test
to assess your fitness level accurately and identify areas that you need to work on.

You should never aim for the minimum during the test. It's always better to give it your all or not
attempt it at all.

RAF Fitness

What the Pre-Joining Fitness Test will look like

Before joining the force, you must pass our Pre-Joining Fitness

Test. The three activities assessed are: running (1.5 miles), sit

ups and press ups (minimum number within a minute). The time

limit for the run and number of press-ups and sit-ups will depend

on your age and gender.

Royal Navy Fitness

The PJFT is a test to assess your level of fitness. You’ll
need to complete a 2.4km run around a track, and achieve
a minimum standard based on age and gender.

If you’re applying to the Diver Branch you’ll have to
complete the run in 10 minutes 30 seconds regardless of
your age.

Male= Minimum pass time:12m:16s
Female= Minimum pass time:14m:29s

This is in your age bracket!!!

Army Fitness

The Multi Stage Fitness Test (beep test)
You need to run between two lines, 20m apart, in time with a beep. The beeps get steadily faster. Your score is
based on the point where you can no longer keep up.

Why test your running? The run measures your aerobic capacity. Aerobic fitness is essential for all military
tasks and important for injury prevention.

Medicine Ball Throw
Sitting with your back against a wall, you'll throw a 4kg medicine ball as far as you can. Your best throw of three
will count. You must throw at least 2.7m to meet the lowest soldier entry standard. Some trades will need you to
throw the ball 3.1m.

Why test your seated throw? The seated ball throw measures your upper-limb explosive strength. This is an
important part of fitness and is essential of being able to perform many military tasks well.

Mid thigh pull- Standing in front of a bar set to mid-thigh height you'll be asked to pull the bar upwards for 5
seconds then rest and repeat. Your best score of the two attempts will count. You must pull 50kg or more to meet
the lowest soldier entry standard, although some trades will need a higher score. Your score will be taken from
the best of your two attempts.

Why test your mid-thigh pull? This test measures your lower-body strength. In the Army you need lower body
strength for many every day military tasks.

Officer

●Mid Thigh Pull 76kg

●Medicine Ball Throw 3.1m

●MSFT (beep test) level 8.7

Prison

●Grip test: This is to show that you are able to achieve a minimum grip strength of 25kg in

both hands. This displays the necessary amount of hand strength needed to perform

Control and restraint techniques

●.

●Shield hold: This is holding a 7kg shield at shoulder height for 1 minute. You may be

required in the course of your duties to be part of planned interventions using a shield.

●

●Multistage fitness test or Bleep test: This is a 15-metre shuttle run to a level of 5.4, this

is 35 shuttle runs in total. The bleep test, which involves running/jogging, is not a

specific test to assess your ability to run, but a simple test to assess the efficiency of

your working muscle capacity to use oxygen during physical stress/activity using the

large muscle groups of the body.

●

●Once in post you will be subject to an annual fitness test, so will be expected to maintain

your level of fitness during your employment. The audio we use is available to use by

accessing this page on your smartphone. If in the Fitness assessor’s opinion, a

candidate is showing undue signs of distress, as a duty to care, they will be stopped

immediately, and a test fail is recorded.

●

●Agility run: This test is a run through a specified course and has to be completed within

34 seconds. This is to show levels of agility in responding to incidents, these may be

upstairs or in other parts of the establishment, so a level of response is required.

Fire and Rescue

The 6 National Firefighter Physical Tests

1.Bleep Test

2.Ladder Climb

3.Casualty Evacuation

4.Ladder Lift / Lower Simulation

5.Enclosed Spaces

6.Equipment Assembly

7.Equipment Carry

Ladder Climb

This is a test of confidence whilst working at height. Candidates must demonstrate the
correct ‘leg lock’ at ground level before commencing the test. Wearing full Personal
Protective Equipment (PPE), including a harness, candidates must ascend a fully
extended 13.5 metre ladder to approximately second storey height and demonstrate a ‘leg
lock’.

The candidate will then be required to lean back with arms outstretched and describe a
symbol shown on the floor. The candidate will then descend.

Casualty Evacuation

This is a test of lower and upper body strength. Candidates in full PPE will be required to drag a 55kg casualty
walking backwards (guided by an assessor) around a 30-metre course.

Ladder Lift / Lower Simulation

Again, this is a test of upper and lower body strength. Candidates in full PPE will be required to raise a bar 75 cm off
the ground to a height of 182cm and back down to the 75 cm support. The weight of the bar at the lifting point will
start at 5kg. The maximum load to be added is 15kg.

Continued…

Enclosed Space

This is a test of confidence, agility and possible claustrophobia whilst working in an enclosed space. Candidates in full PPE
and wearing a Breathing Apparatus facemask will be required to negotiate a measured crawlway within a set time. Half the
route will be with clear vision and the other half with obscured vision. You will be required to perform specific tasks during this
test.

Equipment Assembly

This is a test of manual dexterity. Candidates will be required to assemble and disassemble an item of equipment and follow
the colour coded diagrams provided.

Equipment Carry

This is a test of aerobic fitness, muscular strength and stamina. Candidates will be required to:

●Drag a hose reel from an appliance for 25 metres, then jog back 25 metres

●Pick up and carry 2 coiled 70 mm hoses for 100 metres

●Carry 1 coiled 70 mm hose at chest height for 25 metres, and then jog back 75 metres

●Pick up and carry a 2.4 metre suction hose and basket strainer for 100 metres, then jog back 100 metres

●Pick up and carry a simulated ‘Light Portable Pump’ for 100 metres (weighing approximately 30kgs).

In each of the above tests you will be given full instructions and will be required to complete them within a specified time

The first test you’ll take part in is a
20 metre bleep test. The minimum
pass mark is level 8.8. The best way to
train for the bleep test is to keep
practising it using a bleep test app.
Make sure you can go above level 8.8
to give you the best chance of passing
this test.