Fitness Test - Stage 3
What will be tested (click on the links to view more details)
General Strength & Endurance Tests
All general strength and endurance exercises will be scored according to the schedule in the section detailing Acceptable Performance Levels for the PPT, which will be made available to candidates prior to undertaking the PPT.
SCENARIO 1: DEAD-LIFT
Conditions
Candidates will be required to execute a maximal static pull for 5 seconds duration using a back and leg dynamometer, a minimum dead lift of 105 kg is required before candidates will be rated against the body mass scale. Performance of the test utilising good safe technique will be demonstrated and required of candidates.
Abilities Required
The task demands leg and trunk strength (particularly the lower back) as well as grip and shoulder girdle strength.
Training Recommendations
The performance of the dead-lift as part of a resistance training programme using a multiple set low repetition schedule will allow candidates to achieve threshold strength comfortably.
| Score | 1 | 2 | 3 | 4 | 5 | 6 | |
|---|---|---|---|---|---|---|---|
| Dead Lift | Percentage of Body Weight (minimum 105 kg) | 115% or less | 115- 129% |
130- 149% |
150- 165% |
166- 189% |
190+% |
| Fail | Marginal | Marginal | Pass | Pass | Pass |
SCENARIO 2: SHOULDER PRESS
Conditions
A fixed barbell weighing 20 kg is pressed above the head from chin level to full extension of the arms in time to a metronome with a 1 second up / 1 second down cadence. All candidates must perform as many repetitions as possible (Up to a maximum of 17) while keeping the cadence. The shoulder press is performed from the standing position.
Abilities Required
Strength and endurance of the shoulder and arm muscles are the key requirements for the performance of this test as well as a strong core and postural strength.
Training Recommendations
Development of a high absolute strength level in the shoulder press will be of most benefit. Some muscular endurance of the shoulder girdle can also be trained. Importantly, training should also focus on lower back and abdominal strength (prone holds, crunches, leg raises).
N.B. Press-ups and Shoulder press are to be completed in time to a one-second cadence set by an audible metronome. Number of repetitions counted is when candidate stops or is out of time for two (2) consecutive repetitions.
| Score | 1 | 2 | 3 | 4 | 5 | 6 | |
|---|---|---|---|---|---|---|---|
| Shoulder Press | Number (20 kg bar) | 7 or less | 8-9 | 10-11 | 12-13 | 14-16 | 17+ |
| Fail | Marginal | Marginal | Pass | Pass | Pass |
SCENARIO 3: HAND GRIP
Conditions
Subject will grasp the hand grip dynamometer with arms relaxed by the side and squeeze the handles together exerting as much pressure as possible. Both arms will be tested and the final measure will be the lower of the two tests. A minimum grip strength of 35 kg is required before candidates are rated against the body mass scale.
Abilities Required
Solely grip strength representing strong forearm and hand muscles.
Training Recommendations
Most heavy back exercises such as chin-ups, deadlifts and rows will develop a good level of grip strength. Using slightly thicker bars for curls and back work (by thickening with padding) will develop grip strength to a high level.
| Score | 1 | 2 | 3 | 4 | 5 | 6 | |
|---|---|---|---|---|---|---|---|
| Grip Strength | Percentage of Body Weight (Minimum 35kg) | 40% or less | 40- 44% |
45- 49% |
50- 54% |
55- 59% |
60+% |
| Fail | Marginal | Marginal | Pass | Pass | Pass |
SCENARIO 4: PRESS UP
Conditions
Candidates lie on the ground with arms perpendicular (90 degrees) to the body. Without moving the upper arm the arms are bent to 90 degrees at the elbow. With fingers facing forward the hands are slid back to where the elbows were previously located. Once in this position the candidate fully extends the arms to assume the starting position. Keeping the body flat and rigid the candidate bends the elbows until a 90 degree angle is attained then returns to the starting position to complete one press up. Candidates will perform full press-ups. These are performed to a metronome at a 1 second up, 1 second down pace. All candidates must perform as many repetitions as possible (Up to a maximum of 21) while keeping the cadence.
Abilities Required
Good muscular strength, power and endurance through the chest, shoulders and tricep muscles.
Training Recommendations
High repetition multiple set training of the press-up with the correct technique will be of most benefit. Possibly loading up the press-up may also be beneficial.
N.B. Press-ups and shoulder press are to be completed in time to a one-second cadence set by an audible metronome. Number of repetitions counted is when candidate stops or is out of time for two (2) consecutive repetitions.
| Score | 1 | 2 | 3 | 4 | 5 | 6 | |
|---|---|---|---|---|---|---|---|
| Press-Up | Number (Full) | 9 or less | 10-11 | 12-14 | 15-17 | 18-20 | 21+ |
| Fail | Marginal | Marginal | Pass | Pass | Pass |