Physical Fitness Test

4 x 10m shuttle-run aims at assessing an applicant’s speed and athletic agility.

(For applicants submitting applications on or before 20th September 2023)

(For applicants submitting applications on or after 21st September 2023)

Tips for training

• Alternate speed run, any short distance shuttle run, and 50-meter speedy dash
• Exercise or weight training (squat or leg press and leg extension exercises) to improve lower limb strength
• Conduct the training 2-3 times per week with 2-3 sets of different exercises per session.

The handgrip strength test is designed to test the muscular strength of applicants’ upper limb, particularly the forearm strength.

(For applicants submitting applications on or before 20th September 2023)

Tips for training

• Resistance exercises that target upper limb muscles such as push-up, pull-up, and dumb-bell (arm-curl, shoulder front or lateral raise exercise) etc.
• Training can be performed 2 times per week, with 2-3 sets per session. For each exercise, select a weight that you can perform the exercise with 8-12 times.
• For body weight exercise such as push-up and pull-up, perform as many repetitions as possible until mild fatigue but not exhaustion. (At least 48 hours apart between sessions).

Push-up is to test the upper body muscles strength.

(For applicants submitting applications on or after 21st September 2023)

Tips for training

• Do more muscle training targeting upper body muscles and core muscles, such as lifting dumbbells and plank support.
• Dumbbell training can be performed twice a week, with 2-3 sets each time, and each set can be done with 8-12 times. For initial training, the dumbbell weight should be 5-10% of the individual's body weight.
• Push-up training can be performed three times a week which is determined with individual recovery ability.

Vertical jump is designed to test the applicants’ leg power.

Tips for training

• Any kind of jumping exercise; &
• Resistance exercises that involve lower legs, such as squat or leg press and leg extension exercises aided by fitness equipment.
• For ideal effect, it is better to train with a weight that you could perform the exercise with repeatedly 8-12 times and at least 48 hours apart between sessions.
• Conduct the training 2 times per week, with 2-3 sets per session.

800m run is a test for a combination of aerobic and anaerobic power.

Tips for training

• Practice middle-distance run (800m to 1600m) at a moderately fast speed
• 2-3 sets of interval training (i.e. fast run for 200m followed by another 200m of moderate speed run for 4-5 times)
• Conduct the training 3 times per week with 2-3 sets per session.
• For ideal effect, it is better to train every day.