Fitness Standards
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 is 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 is 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 an officer.
WHY IS PHYSICAL FITNESS IMPORTANT?
First, physical fitness is important because the six 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.
- 1.5 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.
- 300 meter run. This measures anaerobic power or the ability to make an intense burst of effort for a short time period or distance. The test consists of sprinting 300 meters as fast as possible.
- 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.
- 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.
- Vertical jump test. This measures leg power. The test consists of using a Vertex to measure how high you jump from a standing position.
- 1 minute sit up test. This measures the abdominal or trunk muscular endurance. Laying 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 standards are as follows:
| Test | Applicant Standard | Recruit Standard |
| Bench Press | 61% of body weight or 124 pounds | 68% of body weight or 140 pounds |
| Vertical Jump | 14.5 inches | 16 inches |
| 300 Meter Run | 89 seconds | 81 seconds |
| Push Ups | 17 | 19 |
| One Minute Sit Ups | 27 | 30 |
| 1.5 Mile Run | 16:56 | 15:24 |
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 your starting training time. Then follow the schedule below.
| FREQUENCY | WEEK | TRAINING DISTANCE | REPITITIONS | TRAINING TIME | REST TIME |
|
1/week
|
1,2
|
110 yards
|
4
|
.80 into IT
|
2 min.
|
|
1/week
|
3,4
|
110 yards
|
5
|
.80 into IT minus 2-3 sec
|
2 min.
|
|
1/week
|
5,6
|
110 yards
|
6
|
.80 into IT minus 2-3 sec
|
2 min.
|
|
1/week
|
7,8
|
220 yards
|
4
|
.80 into IT times 2
|
2 min.
|
|
2/week
|
9,10
|
220 yards
|
4
|
.80 into IT times 2 minus 4 sec.
|
2 min.
|
1 RM Bench Press – To 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 then 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 plus 5 lbs
|
3
|
8-10
|
3/week
|
|
6
|
60% of 1RM plus 5 lbs
|
3
|
8-10
|
3/week
|
|
7
|
60% of 1RM plus 10 lbs
|
3
|
8-10
|
3/week
|
|
8
|
60% of 1RM plus 10 lbs
|
3
|
8-10
|
3/week
|
|
9
|
60% of 1RM plus 10-20 lbs
|
3
|
8-10
|
3/week
|
|
10
|
60% of 1RM plus 10-20 lbs
|
3
|
8-10
|
3/week
|
Maximum Push Ups – To prepare for this test follow this routine. The first step is to see how many push ups you can do. That will become your initial training repetition dose or ITRD.For successive weeks keep adding 2 more repetitions per week.
|
WEEKS
|
SETS
|
REPITIONS
|
REPITIONS
|
|
1
|
1
|
ITRD
|
3/week
|
|
2
|
2
|
ITRD divided by ½
|
3/week
|
|
3
|
3
|
ITRD divided by ½
|
3/week
|
|
4
|
3
|
ITRD divided by½ plus 2
|
3/week
|
|
5
|
3
|
ITRD divided by½ plus 4
|
3/week
|
|
6
|
3
|
ITRD divided by½ plus 6
|
3/week
|
|
7
|
3
|
ITRD divided by½ plus 8
|
3/week
|
|
8
|
3
|
ITRD divided by½ plus 10
|
3/week
|
Vertical Jump – To prepare for this test you will need to do plyometric training. There are two plyometric exercises: Double leg vertical jump and Single leg vertical jump
- Perform each exercise with 1 set of 10 repetitions, 3 days a week
- Do the repetitions ballistically without stopping
- Rest 3 minutes between each set of each exercise
|
EXERCISE
|
SETS
|
REPITITIONS
|
REST
|
FREQUENCY
|
|
Double leg vertical jump
|
1
|
10
|
3 min.
|
3/week
|
|
Single leg vertical jump
|
1
|
10
|
3 min.
|
3/week
|
