What should we do to pass a police fitness test?

To become a police officer you must need to prepare yourself mentally and physically for the post which you are applying for. All of the top you must think "What should we do to pass a police fitness test?.

First, you need to pass the police fitness test which is also known as the job-related fitness test (JRFT)  the main step to get the aim as a police officer. JRFT does not consider the gender or the age of the candidate, it just depends upon the skills of the candidate.

JRFT is into two parts:

• Endurance Test (Bleep test)

• Push/Pull Test

Endurance Test ( Beep Test)

The endurance fitness test is one of the most widely used methods of endurance to test your lungs and heart efficiency. In this test, the candidate needs to run on a 15 meters track by following the beeping audio.

How to perform:

For this test, the candidate should wear a dress that is comfortable for running like a T-shirt with trousers or shorts and running shoes to achieve the landmark in quick succession.

The candidate starts running after the bleep audio below and needs to turn back to the initial stage before the audio stops. After reaching the initial position you again start running when the audio below again and this process continues every time you reach the initial position.

Every time you reach the initial stage is counted as a single level like if you reach the initial position 3 times it is considered as you complete the 3 levels and every start or end beeps audio. So you need to run faster to reach the landmark and turn back before the beep audio stops.

Each level contains 50 seconds to achieve, but the numbers of shuttles increase as the levels progress. You’ll need to reach a ‘level 5.4’ rating to pass the test.

Push/Pull Test

Push/Pull test is to determine how much the candidate is physically and mentally strong.

How to perform:

For this test, the candidate sits on a specifically designed machine against the backrest with feet straight on the ground. Take a startup with 3 push-ups for body warm-up and then push for 5 more to read the strength of the candidate.

After this the candidate moves to the other end of the machine, holding the two flexible handles strongly. Pull 3 flexible handles and then again like the first 5 maximum efforts pull.

Almost 35 push/pull is required to pass the police fitness test and this is average for any age or gender applicant for the fitness test.

Note:

Both the tests endurance test and push/pull test are necessary for the candidate to join the police service.