Q. What are the different parts of the fitness test?A. The test is in three parts:
1) Endurance (aka bleep/beep/shuttle test) to level 5.4
2) Dynamic Strength - Push 34kg, Pull 35kg
3) Grip Strength of 32kg
A good summary can be found here:
http://www.policeuk.com/Q. What happens if I don't pass the test?A. You are allowed to take the test three times before being failed. If you fail the third time you will have to re-apply, usually after a six month wait.
Q. Has the test changed?A. Yes. From 20th May 2003, the following changes were made:
The speed/agility test (which involved you running round cones, etc.) has been dropped. The bleep test pass level was reduced from 8.1 to 5.4.
Q. Why was the test changed?A. Home Office figures have shown that around 50% of all female applicants failed the test, making it discriminate against female applicants. In an attempt to increase the number of female officers in the police force the Home Office have decided that the elements that most female applicants had difficulties with should be adapted to make a fairer non-discriminate test.
The above text was taken from:
http://www.policeuk.com/Q. Has every force adopted the new test?A. As far as I am aware they have, but if people know differently then please let me know so I can update this!
Q. Can you explain the bleep test further?A. You run back and forth between two lines 15 meters apart, arriving at each line before the beep sounds. If you do not reach the line before the beep three times in a row then they pull you out. The key is to keep going until you can't do it any more.
Q. Where can I get a copy of the bleep test?A. If you want to practice for the bleep test, you can download an MP3 file from the PoliceUK site here:
http://www.policeuk.com/Q. How many shuttles are there are per level on the bleep test?A. See the following:
LEVEL 1 = 7 x 15m shuttles at 7 sec per shuttle total 49 sec
LEVEL 2 = 8 x 15m shuttles at 7 sec per shuttle total 56 sec
LEVEL 3 = 8 x 15m shuttles at 6 sec per shuttle total 48 sec
LEVEL 4 = 8 x 15m shuttles at 5.5 sec per shuttle total 44 sec
LEVEL 5.4 = 4 x 15m shuttles at 5.5 sec per shuttle total 22 sec
When the bleep test was set to 8.1, level five was 9 shuttles, you now only have to do 4 of them.
Q. Can you explain the Dynamic Strength test further?A. Imagine a rowing machine, with seats at either end. One for pushing, one for pulling. You push 34 kg and pull 35 kg. You do 3 'warm ups' then 5 maximum force pushes/pulls.
It's all about getting the technique right, then it's easy. The only difference between the dyno and lifting weights is the fact that the dyno is more resistance based (you can do it with the correct technique), whereas weights are set, you can either lift them or not! You have to be careful not to use your back though as they may fail you.
So long as you can lift a reasonable amount in a gym, and have some regular exercise, you'll be fine! Someone has commented that when she did her first fitness test she could only push 10kg on the chest press in the gym but managed to pass.
Q. Can you explain the grip test further?The grip test uses a machine called a Dynometer. You grip it in one hand (your choice) and start off with it above your head and then bring it all the way down next to you. You get two attempts, the pass mark is 32 kg.
Q. Can you suggest any training for me to do in preparation for the fitness test?A. Check the policecouldyou website (
www.policecouldyou.co.uk) for training tips and a training programme:
In addition, the following have all been suggested:
BLEEP TEST- 20 mins every other day sprinting between 2 lamposts then steady running for another 2 then sprinting for 2 more etc.
- It's a progressive test, so try and incorporate some light speed work in with your endurance.
- Not being able to get hold of a copy of the bleep test, I just found myself a 15m stretch of ground , held my watch in my hand and started off running between 2 markers. I did about 20 shuttles at 6 seconds each and then 20 at 5 seconds each. Not really an exact replica of the actual test but gives a good idea of what level you should be aiming for. Also gives you practice at doing the turns which you can't replicate on a treadmill.
- Try to build up to 20 mins running on a treadmill. Start off at 7km/hr and then increase the speed by 0.5km/hr every 2 minutes. By minute 19 you should be running at 12km/hr. Practice this 3 times per week with a gap day between each training day.
DYNAMIC STRENGTH- Weights in the gym, especially bench pressing and the "pull-down" one - sorry don't know the correct name for it!
- You need to be pushing/pulling 35kgs 5 times on the appropriate machines in the gym (bench press and seated row machines). If you like you could incorporate other similar exercises such as Chest Flies, Lat Pulldowns and chin-ups.
GRIP TEST- A good tip is to use a tennis ball. Grip the ball in one hand and squeeze as hard as possible for a continuous six seconds, then rest for four. Repeat the exercise until your hand is tired.
- Use free weights for your upper body - if you do shoulder presses etc. lying on your back then this improves your grip strength too.
- You can buy special grip devices that look a bit like tin openers, you squeeze them in your hand to improve strength.
- Try holding bathroom scales in your hands and squeezing them. The weight it reads tells you the strength of both hands together. Half it to get an idea of your one handed grip strength. It's not accurate, but it gives an idea.
- Get a skipping rope and tie it to a dumbell (the weight you can choose), put the dumbell on the floor and raise it using only your forearms (like lifting with your wrists).
- If you don't have access to a gym, press-ups and dumb-bells will increase your upper body strength and your grip.
- Biceps curls and wrist rolls are good if you are worried your grip isn't up to scratch.
- You know those three litre bottles of squash? The one's with the handle on for pouring? Put water into one of those, how much is up to you and you can progress in your own time. Sit down with your arm on the arm of a chair (facing up) And hold it with the top end of your fingers (not balancing on the tips or anything like that, just make sure it's not in your palm area, that would defy the point) and do curls with it, just bringing it up and down in repetitions of around ten. You can actually do this whilst jogging, the action of your arm helps to strengthen grip from the forearm down through the wrist as well as just creating tensile strength with your fingers.
- Learn to flick a pen around your fingers, like Iceman in Top Gun, this will keep your co-ordination and strength and flexibility high. The better you get the more rewarding it is, it's not as hard as you'd think and it looks cool too. This probably will not help with your test but it's worth bearing in mind as you will always need your hands to be in good shape. It's not good to neglect them, trust me.
Q. Is it really hard?A. Predictably, accounts vary! Something that seems to come up quite often is people failing on the grip test, so don't concentrate all your efforts on training for the bleep test and neglect the grip test or dynamic strength test, either!
Q. Is there any way to "simulate" the bleep test on gym treadmill machine?A. To do the test on the treadmill do the following:-
1min 48seconds @ 4.8mph (levels 1 & 2)
48 seconds @ 5.6mph (level 3)
1 min 35 seconds @ 6.1mph (levels 4 & 5)
1 min 35 seconds @ 6.7mph (levels 6 & 7)
5 seconds @ 7.1mph (level 8.1)
However, you will probably find that you can do this much easier on the treadmill than in real life and it also (obviously) does not incorporate the "turns" at the end of each run.
Q. Does the bleep test stop at 5.4 or do you just keep going until you can't keep up?A. Accounts vary. Some people have reported the test being stopped at 5.4, others have said that they were encouraged to go as far as they could.
Q. Can I do a mock or practise of the fitness test?A. I know some forces offer this, but I can't confirm if they all do. If anyone that knows can post below or get in touch with me I will update this.
I am aware that Bedfordshire offer a fitness test "mock", i.e. it doesn't count as one of your 3 attempts. However, if you do pass the "mock" test it counts as passing the real test and you won't have to do it again.
Other forces host events (some of them weekly) giving potential applicants an opportunity to try the machines used in the test.
Q. I am a reformed couch potato, should I be worrying about the medical?A. The best source of information for this type of question is here:
http://www.policecouldyou.co.uk/Q. I've heard that BMI is part of the medical, what is it?A. As part of the medical your BMI (Body Mass Index) is checked. The Home Office guidelines state that any applicant with a BMI from 18 - 30 could be considered acceptable. If the BMI is above 30 then we advise the individual to lose weight to around 29 or 30, likewise if the BMI was below 18 the individual would be advised to gain weight.
You can find out what your BMI is by using the calculator here:
http://www.bbc.co.uk/health/yourweight/bmi.shtml
