Physical Fitness Test

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

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.

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

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.