Tips for applying for the post of Police Inspector / Police Constable (Physical Fitness Test)

Items and Standards for Passing the Physical Fitness Test Requirements are listed below

    Item 1: Handgrip Strength Test  ✅Passing Standards: (Men) 76.3 kg  (Women) 49.1 kg

Candidates should stand upright and hold the handgrip strength dynamometer in one hand with arms down at the body’s sides. Upon hearing the instruction to start, candidates should squeeze the dynamometer with maximum effort. At that point, lifting or shaking the dynamometer is not allowed. Then repeat the test with another hand. The sum of readings derived from both hands will be the final score of the test. Candidates can make two attempts per hand for the test and the final score will record the best score achieved by each hand.

>>>Suggested Exercise: push-up, pull-up, and dumb-bell To prepare for passing the handgrip test, candidates may practise resistance exercises that target upper limb muscles such as the push-up, pull-up, dumb-bell (arm-curl, shoulder front or lateral raise exercise), etc.

 

    Item 2: Vertical Jump  ✅Passing Standards: (Men) 49.6 cm  (Women) 36.6 cm

Candidates should stand upright beside the testing board and measure the standing reach height with their hands.  Upon hearing the instruction to start, candidates jump vertically from a standstill at the original position and touch the testing board with their hands.  The score is the difference in distance between the standing reach height and the jumping height.  Each candidate can make two attempts and the better score will be recorded.

>>>Suggested Exercise: squat or leg press and leg extension exercises To prepare for passing the vertical jump test, candidates may practise resistance exercises that involve lower legs to improve leg power, such as squat or leg press and leg extension exercises aided by fitness equipment.

 

    Item 3: 4 x 10m Shuttle-run  ✅Passing Standards: (Men) 10.92 seconds  (Women) 12.29 seconds

Candidates will be arranged to get ready at the starting line of the 10m running track while two beanbags have been placed on the other end of the running track. Upon hearing the instruction to start, candidates have to sprint to the other end as fast as possible and pick up one of the beanbags. Candidates have to run back to the starting point to put down that beanbag and repeat the same sequence once. The shorter the completion time, the higher the score will be.

>>>Suggested Exercise: short-distance shuttle run 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 exercises for improving vertical jump performance suggested above) can also help to improve 4 x 10m shuttle-run performance.

 

    Item 4: 800m Run  ✅Passing Standards: (Men) 3 min 11 seconds  (Women) 4 min 29 seconds

Candidates should get ready at the starting line in the sports field. Upon hearing the instruction to start, candidates are required to complete an 800m run course, that is to run around the sports field twice, as fast as possible within the specified time. The shorter the completion time, the higher the score will be.

>>>Suggested Exercise: middle-distance run To improve performance in 800m, candidates may practise middle-distance runs (800m to 1600m) at a moderately fast speed. Another effective training strategy is interval training. Candidates may run at different speeds alternatively, such as a fast run for 200m followed by another 200m of moderate speed run, and repeat for a few times (such as 4 times).

 

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For more details about the recruitment of Police Inspector / Police Constable, please visit the website of Police Recruitment.