#FitnessTest
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Tips for applying for Commission Against Corruption Officer (Physical Fitness Test)
Independent Commission Against Corruption (ICAC) holds recruitment exercises for both Commission Against Corruption Officer (M/L) and Assistant Commission Against Corruption Officer on a regular basis. Entry requirements are set out in the job advertisements*. The recruitment process includes written examinations (English, Chinese, Basic Law and National Security Law Test ), assessment centre and/or an interview board and medical examination. For applicants to the Operations Department, a psychometric test and a physical fitness test are also conducted. *If you wish to receive email updates about the ICAC Job Vacancies (Operations Department), please visit the page of Email Alert Subscription in the ICAC website. Physical Fitness Test Operations Department officers are required to be physically fit and encouraged to lead a healthy lifestyle due to the demands placed upon them by being law enforcement officers. The compulsory Physical Fitness Test involves, - a 15m Progressive Aerobic Cardiorespiratory Endurance Run- Grip Strength Test- 1-minute Push-ups - 1-minute Sit-upsCandidate needs to achieve a minimum total score of 12 in the 4 tests. Test 1: 15m Progressive Aerobic Cardiorespiratory Endurance Run Candidate continuously runs between two boundary lines 15m apart in time to recorded beep sounds. Stand behind one of the boundary lines facing the second line. Being running when instructed by the recording. Continue running between the two lines. Step on the line with either foot. The result is the number of laps (15m) completely reached. [15m Progressive Aerobic Cardiorespiratory Endurance Run] Scoring: Male [30 reps or below– 0 point] [31 to 34 reps – 1 point] ...Female [18 reps or below– 0 point] [19 to 20 reps – 1 point] ... (Click here to see the scoring details) Test 2: Grip Strength Test Candidate stands upright, arms at side without touching the trunk, keep elbow straight. Hold the dynamometer with the right hand. On command, squeeze the dynamometer as hard as possible. No bending of the trunk or elbow, arms cannot touch the trunk. Repeat the test with the left hand. [Grip Strength Test] Scoring: Male [both hands total below 67kg – 0 point] [both hands total 67 to 70.9kg – 1 point] ...Female [both hands total below 45kg – 0 point] [both hands total 45 to 47.9kg – 1 point] ... (Click here to see the scoring details) Test 3: 1-minute Push-ups Male: Candidate lies down facing the floor, keep the hands apart at shoulder-width, keep the fingers pointing forward, keep the feet and knees together. Start from the up position with the toes on the floor. On command, lower the whole body with elbows bending outward, keep the back and legs straight at all times. Touch the sponge with the chin, return to the up position with elbows fully extended. Female: candidate lies down facing the floor, keep the hands apart at shoulder-width, keep the fingers pointing forward, keep the feet and knees together. Start from the up position with the knees on the mat. On command, lower the whole body with elbows bending outward, keep the back and legs straight at all times. Touch the sponge with the chin, return to the up position with elbows fully extended. [1-minute Push-ups] Scoring: Male [14 reps or below – 0 point] [15 to 18 reps– 1 point] ...Female [7 reps or below – 0 point] [8 to 10 reps – 1 point] ... (Click here to see the scoring details) Test 4: 1-minute Sit-ups Candidate lies supine on the mat with knees bent. Keep the feet at hip-width apart, hands cupped behind ears. On command, roll up the upper body. Make contact with the top of the knees by the elbows. Return to the down position with the back of shoulders on the mat. [1-minute Sit-ups] Scoring: Male [20 reps or below – 0 point] [21 to 22 reps – 1 point] ...Female [14 reps or below – 0 point] [15 o 17 reps – 1 point] ... (Click here to see the scoring details) For more details about the recruitment of Commission Against Corruption Officer / Assistant Commission Against Corruption Officer please visit the website for Independent Commission Against Corruption.
Tips for applying for positions in disciplined services
To join the disciplined services, one of the entry requirements is to pass the physical fitness test. The required test items and the scoring system of each disciplined service department are different. For example, Police Inspector / Police Constable, Fireman/ Station Officer and Ambulance Officer / Ambulanceman need candidates to pass the “vertical jump” test; Customs & Excise Department Inspector / Customs Officer require candidates to pass the “threading” test; candidates applying for Police Inspector / Police Constable, Immigration Assistant / Immigration Officer, Customs & Excise Department Inspector / Customs Officer and Correctional Service Officer/ Assistant Officer II must take the “800m run” test whilst the scoring standards vary in each department. A list of tips for applying for positions in disciplined services departments is available in the #FitnessTest hashtag. You may also view the stories listed below: Tips for applying for Correctional Service Officer/ Assistant Officer II (Physical Fitness Test) Tips for applying for Customs and Excise Department Inspector / Customs Officer (Physical Fitness Test) Tips for applying for Ambulance Officer Tips for applying for Ambulanceman / Ambulancewoman Tips for applying for Station Officer (Operational) Tips for applying for Fireman / Firewoman (Operational/Marine) Tips for applying for the post of Police Inspector / Police Constable (Physical Fitness Test) Tips for applying for Immigration Officer / Immigration Assistant (Physical Fitness Test)
Tips for applying for Station Officer (Operational)
For details of Tips 1 to 4, "Submit an application", "Prepare for the Preliminary Eyesight Test", "Prepare for the Physical Fitness Tests and Job-related Performance Tests" and "Prepare for Written Aptitude Test", please refer to another Govjob story Tips for applying for Fireman / Firewoman (Operational/Marine) Tip 5: Prepare for Preliminary AssessmentThe Preliminary Assessment is split into two parts: Impromptu Talk, and Group Discussion. Candidates have to present the original copy of the certificates for verification. Tip 6: Prepare for Written Assessment, and Leadership ExerciseCandidates who have passed the Preliminary Assessment would be invited to attend the Written Assessment and Leadership Exercise. Task completion is not the only criterion. Candidates should try to display several other qualities to the examiners, including the ability to maintain team spirit, effective communication, adaptability to change, and persistence. Tip 7: Prepare for Final AssessmentCandidates who have passed the Written Assessment and Leadership Exercise would be invited to attend the Final Assessment. The assessment board would evaluate a candidate’s overall ability by asking a series of questions which focuses on different areas, including intelligence, reasoning power, judgement, general knowledge and common sense, officer potential and knowledge of the job. For more details about the recruitment of Station Officer, please visit the website of the Fire Services Department, or call the recruitment hotline 2733 7673.
Tips for applying for Ambulance Officer
For details of Tips 1 to 4, "Submit an application", "Prepare for the Preliminary Eyesight Test", "Prepare for the Physical Fitness Tests and Job-related Performance Tests" and "Prepare for Written Aptitude Test", please refer to another Govjob story Tips for applying for Ambulanceman/Ambulancewoman Tip 5: Prepare for Preliminary AssessmentThe Preliminary Assessment is split into two parts: Impromptu Talk, and Group Discussion. The candidates have to present the original copy of the certificates for verification. Tip 6: Prepare for Written Assessment, Leadership Exercise and Practical ExerciseCandidates who have passed the Preliminary Assessment would be invited to attend the Written Assessment, Leadership Exercise and Practical Exercise. Task completion is not the only criterion. Candidates should try to display several other qualities to the examiners, including the ability to maintain team spirit, effective communication, adaptability to change, and persistence. For more details about the recruitment of Ambulance Officer, please visit the website of the Fire Services Department, or call the recruitment hotline 2733 7673.
Tips for applying for Ambulanceman / Ambulancewoman
Tip 1: Submit an applicationAfter you have submitted the application by mail or online and are deemed qualified, you will receive a confirmation email. Please mark down the date and time clearly and arrive at the examination venue at least 15 minutes earlier. Tip 2: Prepare for the Preliminary Eyesight TestThe Preliminary Eyesight Test requires the candidate to identify a set of English letters at a distance of 6 metres. >>>Video of recruitment tips - Preparation Tip 3: Prepare for the Physical Fitness Tests and Job-related Performance TestsCandidates who apply for the post of Ambulanceman/Ambulancewoman need to complete 8 sets of physical exercises and 4 sets of Job-related Performance Tests. Candidates are suggested to have enough rest before the tests, and not to do exercise with an empty stomach. Tips and description of the Physical Fitness Test i. Yo-Yo Endurance TestA candidate is required to run to and fro between two markers positioned 20 metres apart. (Click here to watch the demonstration)✅Passing Mark: Level 7.1 (equal to 50 times 20m running distance) ii. Pronated chin-up (60 Seconds)A candidate is required to hold the horizontal bar with shoulder width by pronated grip to perform chin-up actions within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 2 counts iii. Vertical JumpA candidate standing with the preferred shoulder adjacent to a wall and feet flat on the floor reaches as high as possible to touch the wall. Starting point (standing reach height) represents the distance from the wall mark (middle finger) to the floor, recorded in centimetres (cm). The difference in distance between the standing reach height and the jumping height is the score. (Click here to watch the demonstration)✅Passing Mark: 43 cm iv. Parallel Bar Dip (60 Seconds)A candidate is required to perform dip actions on parallel bars within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 7 counts v. Bent-knee Sit-Ups (60 Seconds)A candidate is required to perform smooth sit-up actions within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 31 counts vi. Push Up (60 seconds)A candidate is required to perform push-up actions within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 30 counts vii. Sit and ReachA candidate sitting on the floor is required to push a scale rider with his/her fingers as far forward as possible and hold the position for 3 seconds. (Click here to watch the demonstration)✅Passing Mark: 21 cm viii. Burpee (60 seconds)A candidate is required to perform smooth burpee actions progressively within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 23 counts Job-related Performance Tests for Applicants for Posts in Ambulance Stream i. Stair ClimbA candidate, wearing an ambulance helmet and a fully loaded ambulance rucksack, with one hand carrying a defibrillator and the other a fully loaded trauma kit, is required to proceed upstairs from the ground floor to the third storey of a building.✅Passing Mark: Within 22 seconds ii. Locate EquipmentA candidate, wearing an ambulance helmet, is required to complete the following steps:1. sit in the front passenger seat of an ambulance with the seat belt fastened; 2. get out of the cabin and close the door with a hand holding the grip; 3. proceed to the rear of the ambulance and step on every step to re-enter the ambulance from the rear; 4. retrieve a designated object with one hand while the other holding the handrail and with both feet touching the floor of the ambulance; 5. using the same steps, step on every step to leave the ambulance from the rear; and 6. proceed to an end line 10 metres at the front of the ambulance.✅Passing Mark: Within 19 seconds iii. Peg TestA candidate is required to complete the following steps:1. stand erect inside an ambulance with one hand holding the handrail and the other fully touching the peg-board placed on the stretcher and with both feet touching the floor; 2. pick up and place a peg into the hole of a peg-board; 3. repeat step (2) until all 10 pegs are in position; and 4. on completion, place the free hand on the top of the peg-board.✅Passing Mark: Within 24.5 seconds iv. Obstacle CourseA candidate, wearing an ambulance helmet and a fully loaded ambulance rucksack and carrying a fully loaded trauma kit, is required to proceed a 10-metre distance involving step-in and step-out of three tyres and passing under a gateway on his/her way to the end line.✅Passing Mark: Within 5 seconds Tip 4: Prepare for Written Aptitude TestThe Written Aptitude Test is divided into 4 categories of multiple-choice questions. Candidates for Ambulanceman/Ambulancewoman will be tested on 3 of them, namely Verbal Reasoning, Numerical Reasoning and Mechanical Reasoning. >>>Video of recruitment tip - Written Aptitude Test For more details about the recruitment of Ambulanceman/Ambulancewoman, please visit the website of the Fire Services Department, or enquire through the recruitment hotline: 2733 7673.
Tips for applying for Fireman / Firewoman (Operational/Marine)
Tip 1: Submit an applicationAfter you have submitted the application by mail or online and are deemed qualified, you will receive a confirmation email. Please mark down the date and time clearly and arrive at the examination venue at least 15 minutes earlier. Tip 2: Prepare for the Preliminary Eyesight TestThe Preliminary Eyesight Test requires the candidate to identify a set of English letters at a distance of 6 metres. >>>Video of recruitment tips - Preparation Tip 3: Prepare for the Physical Fitness Tests and Job-related Performance TestsCandidates who apply for Fireman / Firewoman (Operational/Marine) need to complete 8 sets of physical exercises and 4 sets of Job-related Performance Tests. Candidates are suggested to have enough rest before the tests and not to do exercise with an empty stomach. Tips and description of the Physical Fitness Test i. Yo-Yo Endurance TestA candidate is required to run to and fro between two markers positioned 20 metres apart. (Click here to watch the demonstration)✅Passing Mark: Level 7.1 (equal to 50 times 20m running distance) ii. Pronated chin-up (60 Seconds)A candidate is required to hold the horizontal bar with shoulder width by pronated grip to perform chin-up actions within 60 seconds.(Click here to watch the demonstration)✅Passing Mark: 3 counts iii. Vertical JumpA candidate standing with the preferred shoulder adjacent to a wall and feet flat on the floor reaches as high as possible to touch the wall. Starting point (standing reach height) represents the distance from the wall mark (middle finger) to the floor, recorded in centimetres (cm). The difference in distance between the standing reach height and the jumping height is the score. (Click here to watch the demonstration)✅Passing Mark: 45 cm iv. Parallel Bar Dip (60 Seconds)A candidate is required to perform dip actions on parallel bars within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 9 counts v. Bent-knee Sit-Ups (60 Seconds)A candidate is required to perform smooth sit-up actions within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 35 counts vi. Push Up (60 seconds)A candidate is required to perform push-up actions within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 32 counts vii. Sit and ReachA candidate sitting on the floor is required to push a scale rider with his/her fingers as far forward as possible and hold the position for 3 seconds. (Click here to watch the demonstration)✅Passing Mark: 23 cm viii. Burpee (60 seconds)A candidate is required to perform smooth burpee actions progressively within 60 seconds. (Click here to watch the demonstration)✅Passing Mark: 25 counts Job-related Performance Tests for Applicants for Posts in Fire Stream i. Stair ClimbA candidate, wearing a fire helmet, a pair of gloves and a set of breathing apparatus, is required to retrieve a piece of equipment and a rolled hose from an upper locker of a fire engine with jacks engaged from a standing position on the ground. He/She then carries the equipment upstairs to the third storey of a building 10 metres away from the fire engine.✅Passing Mark: Within 34 seconds ii. Ladder ClimbA candidate, wearing a fire helmet and a set of breathing apparatus with safety harness attached, is required to climb up a ladder ‘rung by rung'. After reaching the designated position, he/she is required to identify the colours of objects placed on the ground and then climb down the ladder ‘rung by rung'.✅Passing Mark: Within 50 seconds iii. Tunnel CrawlA candidate, wearing a fire helmet, a pair of gloves and a set of breathing apparatus, is required to proceed from the starting point 5 metres from a tunnel and to crawl through the tunnel. After exiting the tunnel, he/she is required to cross the end line 5 metres away.✅Passing Mark: Within 19.5 seconds iv. Obstacle CourseA candidate, wearing a fire helmet, a pair of gloves and a set of breathing apparatus, is required to retrieve a rolled hose from a fire engine and carries the hose towards a mark 23 metres away. Along the track, he/she is required to step in and out of two tyres and pass under a gateway.✅Passing Mark: Within 11 seconds Tips 4: Prepare for Written Aptitude TestThe Written Aptitude Test is divided into 4 categories of multiple-choice questions. Fireman / Firewoman (Operational/Marine) will be tested on Verbal Reasoning, Numerical Reasoning, Mechanical Reasoning and Spatial Reasoning. >>>Video of recruitment tip - Written Aptitude Test For more details about the recruitment of Fireman/Firewoman, please visit the website of the Fire Services Department, or enquire through the recruitment hotline: 2733 7673.
Candidates who apply for Customs & Excise Department Inspector/ Customs Officer must pass the Physical Fitness Test. To pass the Physical Fitness Test comprising standing long jump, threading, isometric strength test and 800M run, candidates are required to score at least 1 point in each test item and a total of 12 points for all 4 test items. How to prepare for the physical fitness test? Test 1: Standing Long Jump Standing long jump is a test of leg power. Any kind of jumping exercise would improve leg power. Weight 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. Scoring: [less than 165 cm - 0 point] [165 to 182.4 cm - 1 point] ... (Click here for the scoring details) Test 2: Threading Threading is a test of agility. Shuttle run, 50-meter speedy dash and squat thrust are good exercises for training agility. Candidates may practise these exercises to prepare for the threading test. Under normal circumstances, a candidate who can complete a shuttle run test (running back and forth a 10-meter distance twice) within 12 seconds would likely obtain a satisfactory result in the threading test. Scoring: [more than 46.00 seconds - 0 point] [39.01 to 46.00 seconds - 1 point] ... (Click here for the scoring details) Test 3: Isometric Strength Test Isometric strength test is an all-round muscular strength test involving arm strength, shoulder strength, leg strength and back strength. The sum of weights lifted in the 4 tests will be counted for scoring. To prepare for the isometric strength test, candidates may practise weight-training exercises that target major muscles including the upper arm, shoulder, back and leg muscles. Under normal circumstances, a candidate who is able to achieve a jump distance of 175 cm from a standing position AND is able to perform 19 push-ups would likely obtain a satisfactory result in the isometric strength test. Scoring: [less than 127.56 kg. - 0 point] [127.56 to 171.27 kg. - 1 point] ... (Click here for the scoring details) Test 4: 800M Run 800M run is a test for both aerobic and anaerobic power. To improve performance in 800M, candidates may practise middle-distance run (800M to 1600M) at a moderately fast speed. Scoring: [more than 3 min 45 sec - 0 point] [3 min 31 sec to 3 min 45 sec - 1 point] ... (Click here for the scoring details) For more details about the recruitment of Customs Officer / Inspector (i.e. group discussion, written examination and Basic Law and National Security Law Test etc.), please visit the website of Customs and Excise Department (selection process of Customs Officer, selection process of Inspector).
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 or 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.