Physical Fitness Test for Police Recruitment
- Part A: Items and Standards for Passing the Physical Fitness Test Requirements
- Part B: Training Tips
- Part C: Videos of Physical Fitness Test
Part A: Items and Standards for Passing the Physical Fitness Test Requirements
|800m Run||3 min 11 seconds||4 min 29 seconds|
|4 x 10m Shuttle-run||10.92 seconds||12.29 seconds|
|Vertical Jump||49.6 cm
(i.e. 19.5 inches)
(i.e. 14.5 inches)
|Handgrip Strength Test (the sum of both left & right handgrip strength)||76.3 kg||49.1 kg|
Part B: Training Tips
Training Tips for Passing the Physical Fitness Test：
800m run is a test for a combination of aerobic and anaerobic power. To improve performance in 800m, candidates may practise middle-distance run (800m to 1600m) at a moderately fast speed. Another effective training strategy is the interval training. Candidates may run in different speed alternatively, such as fast run for 200m follow by another 200m of moderate speed run, and repeat for a few times (such as 4 times). After sufficient rest, candidates may repeat 2-3 sets. Training can be performed 3 times per week, with 2-3 sets per session. (For ideal effect, it is better to train in every other day).
4 x 10m Shuttle-run:
4 x 10m shuttle-run is a test of agility. Alternate speed run, any short distance shuttle run, and 50-meter speedy dash are good exercises for training agility. Any exercise that can improve lower limb strength (such as those exercise for improving vertical jump performance suggested below) are also helpful to improve 4 x 10m shuttle-run performance. Training can be performed 2-3 times per week, with 2-3 sets of 2-3 different exercises per session.
Vertical jump is a test of leg power. Any kind of jumping exercise would improve leg power. Resistance exercises that involve lower legs are also good activities to improve leg power, such as squat or leg press and leg extension exercises aided by fitness equipment. Training can be performed 2 times per week, with 2-3 sets per session. For each exercise, select a weight that can repeat 8-12 times. (At least 48 hours apart between sessions).
Handgrip Strength Test：
The handgrip strength test is a muscular strength test of the upper limb, particularly the forearm strength. The sum of both left and right handgrip strength will be counted for scoring. To prepare for the passing the handgrip test, candidates may practise resistance exercises that target upper limb muscles such as the 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 can repeat 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 exhausted. (At least 48 hours apart between sessions).
Applicants are advised to carry out regularly and appropriately training according to individual physical status at least three months before the actual physical fitness test.
Part C: Videos of Physical Fitness Test