How to pass our health and fitness assessment for frontline roles

It’s great you’re interested in doing
some important work for Victoria with the Department of Justice and Community Safety.
For the department’s frontline roles you need to be a certain standard of physical wellbeing
to carry out the duties of the job confidently and safely.
That’s why passing a health and fitness assessment is an essential step in securing one of these
roles. If your application proceeds through to this
stage we’ll invite you to attend a medical centre.
Here you will meet with the team who will run through a series of tests like checking
your hearing and lung function, as well as detecting any drug and alcohol use through
breath and urine tests. You’ll also get a lifestyle and medical history
form to fill out. Your Body Mass Index (BMI) will be measured
and you’ll need to score between 18.5 and 35. Check out our BMI calculators online to figure out where you’re at.
If your BMI is above 35 you may still be eligible but your waist measurement must be below 102cm
as a man, or 85cm as a woman. A key part of the day is the musculoskeletal
and fitness assessment. We’re going to walk you through that now so
you can know what to expect before applying. If you’re not confident that you can get the
results you need to pass some of these tasks training and lifestyle changes may help you
get up to scratch. The assessment itself should take around 20
minutes to half and hour and will be conducted in an exercise physiologist’s workroom.
To pass the test you’ll have to get at least and average score on most of the tasks and
we’ll show you what that looks like in this video.
If you’re not strong on some tasks but make it up on others you may still make it through.
But the surest bet is to train up and get as close to the maximum score as possible.
You’ll be assessed over five forms of physical health with a variety of exercises.
First up: core strength. You’ll be asked to hold an abdominal hover
or core plank for as long as you can, up to 90 seconds.
To give yourself the best chance of passing you should aim to hold this for at least 70
seconds. Back extensions follow.
The physiologist will be looking for 16 of these to be done consecutively, but do your
best to get into the 20s. The final exercise in this section is the
trunk curl. You’ll be asked to do a series of sit ups
varying in difficulty. The more of these trunk curls you can do the more points you will
receive. It’s ideal to be able to do them all.
When doing workouts to prepare for these tasks remember to keep your abdomen tight and contracted.
Next up are some lifting exercises. First, you’ll have one minute to lift 15kgs
repeatedly. Try and get 15 lifts in that time. Then you’ll be asked to lift and carry 20kgs over five metres. You can have two attempts at this but top
points are awarded for getting it straight away. Having the fitness to respond to or remove yourself from emergency situations is essential
in most frontline roles, so leg strength matters. You’ll be tested on this by kneeling with
your hands behind your back for 20 seconds. There is an extra point for being able to
stand up from this position too. Next, it’s on to single leg squats. Try to do
15 of these consecutively. Good form is rewarded. A squat and bounce exercise follows and there’s
an extra point for being able to stand without using your hands.
The step test will help us assess your cardiovascular fitness.
Over one minute you’ll repeatedly step on and off a platform which is of a comfortable
height to you and your heart rate will be measured. You may need to carry equipment as part of your role, making upper body strength a great
attribute to have. You’ll be tested on your grip strength.
Female candidates should demonstrate 28kgs of grip strength or above, while males should
get 43kgs or above. The higher the number the more points you
get. Regular weight training can be a great help
in improving your grip strength. Next, an overhead press. Women will lift 6kgs,
while men will lift 10kgs. More repetition equals more points with the
top score being 25 reps. This segment ends with as many push-ups as
you can manage, also up to 25. Females may kneel. You’re going to want to be comfortable doing at least 10 consecutively before taking the
test. The final part of the physical assessment
is a range of motion evaluation. You’ll work through many quick flexibility
testing exercises including the following: cervical flexion, cervical extension, cervical left and right rotation, trunk left and right rotation, lumbar flexion, lumbar extension, lumbar left and right lateral flexion, and straight single leg raises. You’ll be marked highest for exercises that
do not appear stiff and painful for you. Frequent controlled muscle stretching is recommended
to increase your range of motion. Stretching after work outs and before bed
each night is key. There you have it, that sums up what you’ll
need to do at our health and fitness assessment. If you’re unsure of your capabilities speak
to your GP and don’t put yourself at risk. Then, if you can, have a go at all the exercises
at home and see how you stack up. Once you’re confident you can hit the benchmarks
we’d love to receive your application and we hope to see you around soon.

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