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Tips for applying for Correctional Service Officer/ Assistant Officer II (Physical Fitness Test)

Candidates applying for the posts of Correctional Service Officer and Assistant Officer II are required to attend a physical fitness test.     Correctional Service OfficerTo pass the entire Physical Fitness Test, a candidate should obtain at least a score of "1" in each fitness test component. A candidate needs to achieve at least a total score of 15 in order to be qualified for selection. Failure in obtaining any mark in any test component will be regarded as unsuccessful in the test.    Assistant Officer IITo pass the entire Physical Fitness Test, a candidate should attain the passing standard in each fitness test component. Failure in attaining the passing standard in any test component will be regarded as unsuccessful in the test. The physical fitness test comprises the following 5 items:     Test 1: Sit-upThe time limit for this test is 1 minute. To begin with, candidates should lie on a mat, affix their feet at the horizontal bars no wider than shoulder width, and bend their knees at about a 90-degree angle. Cross arms in front of the chest with the fingers touching the clavicles. Raise the upper body and the elbows must touch the middle or upper part of the thighs. Lie back down with the upper back touching the mat behind to complete 1 rep. (Click the image above to watch the demonstration video) [Sit-up] Scoring: Correctional Service OfficerMale: [less than 36 reps in 1 minute – 0 point] [37 to 40 reps in 1 minute – 1 point] ...(Click here for the scoring details)Female: [less than 23 reps in 1 minute – 0 point] [24 to 28 reps in 1 minute – 1 point] ...(Click here for the scoring details) Assistant Officer IIMale: 37 reps in 1 minute (Passing Standard)Female: 24 reps in 1 minute (Passing Standard)       Test 2: Shuttle Run (10 single laps x 9M)Candidates should start at the yellow-blue line, and run towards the opposite red line. Candidates should step on or cross the red line with one foot. A candidate completes one round of shuttle run when he/she steps on or crosses the yellow-blue line with one foot on the return trip. 5 rounds in total should be completed in this test. (Click the image above to watch the demonstration video) [Shuttle Run] Scoring: Correctional Service OfficerMale: [more than 27.4 sec – 0 point] [26.6 sec to 27.3 sec – 1 point]...(Click here for the scoring details)Female: [more than 35.4 sec – 0 point] [ 33.7 sec to 35.3 sec – 1 point] ...(Click here for the scoring details) Assistant Officer IIMale: less than 27.3 sec (Passing Standard)Female: less than 35.3 sec (Passing Standard)       Test 3: Bailey BridgeThe time limit for this test is 30 seconds. Candidates are required to start in the front support position as if doing a push-up. The waist must be kept straight. Distance between feet should not exceed shoulder width. A candidate may choose to take the beanbag from the chair with the left hand and place it on the floor, then pick it up with the right hand and place it back on the chair. Or take the beanbag on the chair with the right hand and place it on the floor then use the left hand to take it and place it back on the chair. Once a candidate has completed the steps with a specific cycle, he/she has to do the remaining Bailey Bridge in the same manner throughout the test. (Click the image above to watch the demonstration video) [Bailey Bridge] Scoring: Correctional Service OfficerMale: [less than 14 reps in 30 seconds – 0 point] [14.5 to 15.5 reps in 30 seconds – 1 point]...(Click here for the scoring details)Female: [less than 12.5 reps in 30 seconds – 0 point] [13 to 14.5 reps in 30 seconds – 1 point]...(Click here for the scoring details) Assistant Officer IIMale: 14.5 reps in 30 seconds (Passing Standard)Female: 13 reps in 30 seconds (Passing Standard)       Test 4: Vertical JumpTo begin with, stand with legs holding together. Tiptoes touching the wall. Raise both hands with arms clinging to the ears. The examiner will adjust the measuring board. The feet should be kept flat on the floor when ready to jump. A candidate should jump on both feet and slap the measuring board with his/her hand to reach the highest point. Each candidate will have 3 attempts. And he/she can stop once a full mark is attained. (Click the image above to watch the demonstration video) [Vertical Jump] Scoring: Correctional Service OfficerMale: [less than 40 cm – 0 point] [41 to 44 cm – 1 point]...(Click here for the scoring details)Female: [less than 27.5 cm – 0 point] [28 to 31 cm – 1 point]...(Click here for the scoring details) Assistant Officer IIMale: more than 41 cm (Passing Standard) Female: more than 28 cm (Passing Standard)       Test 5: 800M RunThe distance between the Starting Line and Finish Line is 20 metres plus 6 laps of 130 metres to complete a total of 800 metres. In the beginning, candidates should stay in the designated lane for the first 20 metres from Starting Line to Finish Line in the first lap. After crossing the 20 metres line, candidates are allowed to cut into other lanes. Time and the number of laps will not be announced during the run. Candidates will only be informed at the fifth lap that a final lap is to be completed. (Click the image above to watch the demonstration video) [800M Run] Scoring: Correctional Service OfficerMale: [more than 3 min 51 sec – 0 point] [3 min 37 sec to 3 min 50 sec – 1 point]...(Click here for the scoring details)Female: [more than 5 min 14 sec – 0 point] [4 min 56 sec to 5 min 13 sec – 1 point]...(Click here for the scoring details) Assistant Officer IIMale: less than 3 min 50 sec (Passing Standard)Female: less than 5 min 13 sec (Passing Standard)     For more details about the recruitment of Correctional Service Officer/ Assistant Officer II, please visit the website of Correctional Services Department.

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-bellTo 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 exercisesTo 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 runAlternate 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 runTo 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).     For more details about the recruitment of Police Inspector / Police Constable, please visit the website of Police Recruitment.

Tips for applying for Immigration Officer / Immigration Assistant (Physical Fitness Test)

Candidates applying for the posts of Immigration Officer / Immigration Assistant are required to attend a physical fitness test. The scoring system is applicable to both male and female candidates. To pass the physical fitness test, candidates are required to score at least 1 point in each item and have a minimum total score of 15 points for all the items. The physical fitness test comprises the following 5 items:     Test 1: Sit Up Before the test starts, candidates should lie on the mat, hook their feet on to the lowest bar, bend their knees at a 90 to 120-degree angle, cross their arms over their chest with their fingertips resting on their collarbones and their elbows close against their body. Then lift their upper body until both elbows touch their thighs. Lower their body until the shoulder blades touch the mat to complete the movement. (Click the image above to watch the demonstration video) >>>Points: [Less than 17 times in 1 minute – 0 point] [17 to 24 times in 1 minute – 1 point] ... (Click here for the scoring details       Test 2: Squat Thrust Before the test starts, candidates should stand upright in front of the mat. Then squat down as much as possible and  place their palms on the mat while keeping their arms straight. Thrust both legs backwards at the same time to form a push-up position in which their shoulders, waist and knees are in alignment. Then withdraw their legs to return to a squatting position. Return to an upright position to complete the movement. (Click the image above to watch the demonstration video) >>>Points:  [Less than 18 times in 1 minute – 0 point] [18 to 20 times in 1 minute – 1 point] ... (Click here for the scoring details)       Test 3: Shuttle Run (4x10m) Before the test starts, candidates should stand behind the starting line. Upon hearing the instruction “start” given by the invigilator, candidates should run from the starting line to the finishing line. Pick up one of the shuttlecocks at the finishing line, then turn and run back to the starting line. Place the shuttlecock behind the starting line. Run again to the finishing line. Pick up the remaining shuttlecock, run back and cross the starting line. The score is calculated according to the finishing time. (Click the image above to watch the demonstration video) >>>Points: [More than 12.9 sec – 0 point] [12.3 sec to 12.9 sec – 1 point] ... (Click here for the scoring details)       Test 4: Standing Long Jump (Two attempts) Candidates should stand in front of the take-off line. Leap forward with both feet at the same time as far as possible. Maintain their posture upon landing. The score will be calculated according to the distance between the take-off line and the nearest point of contact on landing.  (Click the image above to watch the demonstration video) >>>Points:  [Less than 144.5cm – 0 point] [144.5 to 160cm – 1 point] ... (Click here for the scoring details)       Test 5: 800m Run Before the test starts, candidates should stand behind the starting line. Upon hearing the instruction “start” given by the invigilator, finish an 800m run as fast as possible.  (Click the image above to watch the demonstration video) >>>Points: [More than 5 min 08 sec – 0 point] [4 min 38 sec to 5 min 08 sec – 1 point] ... (Click here for the scoring details)   For more details about the recruitment of Immigration Officer / Immigration Assistant, please visit the website of the Immigration Department.