Physical Fitness Test
The Lubbock Police Department, in recognizing the importance of physical fitness status for job performance, has established physical fitness standards for applicants. You will be expected to meet the physical fitness test standards to be selected for the position of police officer. WHAT IS PHYSICAL FITNESS?
The ability to carry out the daily tasks of the job with vigor and alertness, without undue fatigue, with ample energy to engage in leisure time pursuits and to meet the above average physical stresses in emergency situations. (Cooper Fitness Definition)
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.
Note: There are other areas of physical fitness to include percentage of 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 a police officer. You should consult with your personal physician and/or a professional personal fitness trainer if your level of physical fitness will not allow you to safely perform these tasks. WHY IS PHYSICAL FITNESS IMPORTANT?
- 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 engaging in foot pursuits and long term use of force situations.
- Anaerobic power.
This is having the ability to engage in short intense bursts of effort and 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 and 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 and is important for use of force job tasks.
- Leg explosive strength or power.
This is having the capability to jump with power and having the ability to engage in short intense bursts of effort. It 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 tasks involving lifting, pulling and dragging.
First, physical fitness is important because the physical fitness areas determine an individual's capability to do strenuous job tasks. Physical fitness is a bona fide occupational qualification. Secondly, physical fitness is important to minimize health risks for health problems such as cancer, heart disease, stroke and obesity - all of which can affect job performance capabilities. HOW WILL PHYSICAL FITNESS BE MEASURED?
There are five (5) physical fitness tests that will be given in one day as a battery of tests. (1). Vertical jump test.
This measures leg power. The test measures how high the applicant can jump from a standing position. Correct vertical jump form must be performed: (a) Applicant stands with one side toward the wall and reaches up as high as possible to mark standard reach on the yardstick; (b) Applicant keeps at least one foot stationary on the floor prior to jumping and then jumps as high as possible and marks the spot on the wall above the standard reach mark. Score is the difference between the standard reach and top of the jump mark, to the nearest ½ inch. The best of three trials is the score.
(2)One (1) minute sit up test.
This measures the abdominal muscular endurance. The correct sit up technique must be performed: applicant starts by laying on back, knees bent and heels flat on the floor. Applicant’s hands/fingers must be in contact with the head and must be behind the ears. The administrator or assistant will hold the feet firmly for the applicant. Applicant starts the test from the down position, lying on the back. Applicant performs the sit up by raising the shoulders from the floor, sitting up and touching the elbows to the tops of the knees. Then return to the down position with the shoulder blades touching the floor. This is one repetition. Applicant has one minute to perform the test and complete the required amount of correct sit ups. Applicant will rest in the up position only. Applicant may not pull neck or head and the buttocks must remain on the floor with no thrusting of the hips during the sit up.
(3). 300 meter run.
This measures anaerobic power or the ability to engage in an intense burst of effort for a short time period or distance. The test consists of sprinting 300 meters as fast as possible.
(4)One (1) minute push up test.
This measures the upper body muscular endurance. The correct push up form must be performed: Applicant lies face down on the floor. The hands are placed slightly wider than the shoulders with fingers facing forward. Feet are placed together with toes pointing down towards the floor. Applicants start the test in the “Up” position with elbows fully extended and the back straight at all times. The applicant will bend the arms and lower their body to the floor until the chest touches a 3 inch sponge. The applicant will return to the “Up” position with their elbows fully extended. This is counted as one repetition. Resting will be done in the “Up” position only. The applicant’s hands and feet must remain in contact with the floor at all times. Applicant has one minute to perform the test and complete the required amount of correct pushups. No arching or piking is allowed at any time: the back must remain straight. Modified pushups with knees on the ground are not allowed. No part of the body is allowed to come in contact with the floor other than the applicant’s hands and feet during the test.
(5). 1.5 mile run.
This measures aerobic power or cardiovascular endurance (the ability to have stamina over time). The test consists of running as fast as possible the distance of 1.5 miles. Applicant will have a mandatory cool down of walking for about 5 minutes immediately after the run. WHAT TEST STANDARDS MUST I MEET?
You will be given the following tests. 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 STANDARD
Vertical jump – Minimum of 14 inches
1 minute sit up – Minimum of 25
300 meter run – Maximum of 75.3 seconds
Push ups – Minimum of 19
1.5 mile run – Maximum of 16:55 minutes