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Practical exercise performance requirements are physical activities related
to law enforcement tasks. The following practical exercise performance
requirements have been identified and must be satisfactorily performed for
successful completion of the Merit Board's Physical Fitness requirement.
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| As with any new physical regimen,
please consult your physician before beginning. |
| 1. Sit and reach Test |
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This is a measure of the
flexibility of the lower back and upper leg area. It is an important area
for performing police tasks that may involve range of motion and is
important in minimizing lower back problems.The score is the distance,
in inches, reached ona yard stick. |
| 2. One Minute Sit-up Test |
| This is a measure of the muscular endurance of the abdominal muscles. It is an
important area for performing police tasks that may involve the use of
force. It is also important for maintaining good posture and minimizing
lower back problems. The score is the number of correct sit-ups completed
in one minute. |
| 3. One Repetition Maximum Bench Press |
| This is the maximum weight
pushed from the bench press position, measuring the amount of upper
body force that can be generated. It is an important area for performing
police tasks requiring upper body strength. The test will be conducted
on a Universal DVR-Chest Press. The score is a ratio of weight pushed
divided by body weight. |
| 4. 1.5 Mile Run |
| This is a timed run to measure the heart
and vascular systems' capability to transport oxygen. It is an important
area for performing police tasks involving stamina and endurance and to
minimize the risk of cardiovascular problems. The score is in minutes and
seconds. |
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| 1. Preparing for the sit and reach test |
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Performing sitting type of stretching exercises daily
will increase this area.
Sit And Reach.
Sit on the floor with legs straight. Slowly bend forward at the waist and
extend fingertips toward the toes (keep legs straight). Hold for 10
second. Repeat 5 times.
Towel Stretch.
Sit on the floor with legs straight. Wrap a towel around
feet, holding each end of the towel with one hand. Lean forward and pull
gently on the towel, extending the torso toward toes. Hold for 10
seconds. Repeat 5 times.
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| 2. Preparing for the sit-up test |
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Do as many bent leg sit-ups (hands behind the head) as possible in one
minute. This is the set number.
Do 3 sets at a time, at least 3 times a
week. |
| 3. Preparing for the 1 repetition maximum
bench press |
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If weights are available, determine the maximum weight that can be bench
pressed at one time. Calculate 60% of that weight to determine training weight.
A set is 8 - 10 repetitions of that weight.Do 3 sets weekly, adding 2 ½ to 5 pounds
every week.
If weights are not available, push-up exercises can be
utilized. Determine how many push-ups can be done in one minute. This is the set
number.Do 3 sets at a time, at least 3 times a
week.
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| 4. Preparing for the 1.5 mile run |
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Below is a gradual schedule that will enable a maximum effort for the 1.5
mile run. If possible, advance the schedule on a
weekly basis, proceeding to
the next level. If the distance can be covered in less time, that should be
encouraged.
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| Walk |
Activity |
Distance |
Time |
Frequency |
| 1 |
Walk |
1 mile |
20 minutes-17 minutes |
5 times weekly |
| 2 |
Walk |
1.5 miles |
29 minutes-25 minutes |
5 times weekly |
| 3 |
Walk |
2 miles |
35 minutes-32 minutes |
5 times weekly |
| 4 |
Walk |
2 miles |
30 minutes-28 minutes |
5 times weekly |
| 5 |
Walk/Jog |
2 miles |
27 minutes |
5 times weekly |
| 6 |
Walk/Jog |
2 miles |
26 minutes |
5 times weekly |
| 7 |
Walk/Jog |
2 miles |
25 minutes |
5 times weekly |
| 8 |
Walk/Jog |
2 miles |
24 minutes |
4 times weekly |
| 9 |
Jog |
2 miles |
23 minutes |
4 times weekly |
| 10 |
Jog |
2 miles |
22 minutes |
4 times weekly |
| 11 |
Jog |
2 miles |
21 minutes |
4 times weekly |
| 12 |
Jog |
2 miles |
20 minutes |
4 times weekly |
|
| Test |
Male |
Female |
| Age |
20-29 |
30-39 |
40-49 |
50-59 |
20-29 |
30-39 |
40-49 |
50-59 |
| Sit & Reach |
16.5in. |
15.5in. |
14.3in. |
13.3in. |
19.3in. |
19.3in. |
17.3in. |
16.8in. |
| Per Minute Sit-up |
38 |
35 |
29 |
24 |
32 |
25 |
20 |
14 |
| Maximum Bench Press (% of total weight) |
.99 |
.88 |
.80 |
.71 |
.59 |
.53 |
.50 |
.44 |
| 1.5 Mile Run |
12:51 |
13:36 |
14:29 |
15:26 |
15:26 |
15:57 |
16:58 |
17:54 |
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