Columbus Division of Police Recruiting – OPOTA Physical Fitness and Conditioning



welcome to Ohio Selfridge training commission physical fitness instructional video we will be demonstrating the proper techniques necessary to pass with physical fitness assessment you'll be tested in three categories the sit-up the push up in a mile-and-a-half run let's take a closer look at each of them this is a one-minute sit-up test which measures muscular endurance of the abdominals the test will count the number of correct sit-ups completed in the one-minute duration the positioning for the sit-up test is as follows to start the test you'll be lying on the ground with your knees bent feet flat on the ground and hands interlace and held behind the head the next should remain in a neutral position without pulling or yanking on the head with the hand a partner will hold your feet down firmly with only his or her hand so up position is obtained when the elbows touch the knees the down position is obtained when the shoulder blades touch the floor if it is necessary to rest during the test you may only do so in the up position while maintaining the hands behind the head breathing during the test should remain as normal as possible by exhaling on the way up and inhaling on the way down and no time should you hold your breath correct sit-ups will be counted each time the up position is met while maintaining proper form correct sit-ups will be indicated by a counter verbally announcing the number of completed board up not counted and the counter will indicate why not counted if at any time the form described above is broken by raising the butt off unlocking the hands not going all the way up or down pulling on the head or any other item outside of the form described previously and the correct set up will not be counted if the continual incorrect form is deemed unsafe to your health then the test may be terminated this is the 1-minute push-up test to measure your muscular endurance of the upper body success will count the number of correct push-ups completed in one minute so positioning for the full push-up test is as follows prior to beginning the test you'll lie on the ground face down feet together and slightly wider than shoulder width apart and fingers pointed forward the body will form a straight line from the ankles to the need hips back and shoulders to the head to start the test you'll be in the up plank position or the body forms a straight line from the head to the ankles with a head a neutral position arms at soft extension and feet together a test administrator or partner will play to the her steps under your chest and the middle of the sternum to verify the down position has been obtained if testing a female a three-inch sponge will be used in place of the fifth you will lower your body towards the floor until the upper arms are in straight line with your shoulder if it is necessary to rest in this test you may only rest in the up position while maintaining the up plank position where the body forms a straight line from the head the ankles for the head in a neutral position arms at soft extension and feet together breathing during the test remain as normal as possible while hailing on the way up and inhaling on the way down at no time should you hold your breath the correct push-up will be counted each time the plank body is lowered from the up position to the down position where the chest touches the fist or sponge and returns to the up position for the arms at soft extension all maintain proper form correct push-ups will be indicated by a counter announcing the number completed or they will indicate why not counted if at any time the form described above is broken by raising or piking the butt off bagging the midsection of the body arching the back lifting and hand or foot not going all the way down or up lifting the neck or any other item outside the form described previously then the incorrect push-up will not be counted it's a continual incorrect form is deemed unsafe to your well then the test may be terminated this is the one and a half mile run test which provides an estimate of cardiorespiratory fitness level the test will measure the time required to run one and a half miles prior to the test you should warm up for your normal training regimen to start the test you will gather at the start line at the signal begin to run as fast as possible until you reach the finish line or complete the correct number of laps during the test pacing devices external assistance or devices that impaired individuals from hearing instructions will be prohibited lap times will be provided during the tests of running on a track as you cross the finish line your time will be recorded in minutes and seconds the finish time will be used to estimate with cardiorespiratory fitness level after finishing the test continue to walk slowly for five minutes to cool down do not stop moving if at any time participants run a straight off the described cork or Eli's and external assistance or participate and procedures not listed and the stuff will be terminated and results will not be recorded if you feel any distress during or after the test and form a test administrator and do not continue in order to pass the final assessment you must achieve a passing score and each is a three event to determination and training you can achieve these goals

2 Comments

  1. From the PASS session, the information stated that there we will be timed for a 300 meter run, not a 1.5 miles. Which is it?

  2. What are the time requirements for the 1.5 mile run?

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