Employment – Physical Assessment Test
Each candidate must complete the following:
Muscular Endurance (Bent-Knee Sit-Ups):
- The participant starts by lying on his/her back, knees flexed at a right angle, feet flat on the floor at 0 – 12 inches apart, with the fingers interlaced and held behind the head/neck (avoid pulling on the head with the hands). The buttocks must remain on the floor with no thrusting of the hips.
- A partner holds the participant’s feet firmly to the floor by pressing down on the participant’s feet with their hands.
- Fingers must remain interlaced on the back of the head or neck. The participant sits up and touches the knees with the elbows breaking the vertical plane and then returns to the laying down position until the shoulder blades touch the floor. This is one repetition. The participant can rest in the up position only without relieving the abdominal pressure.
- The participant then performs as many correct sit-ups as possible in one minute.
Sit-Ups – (One Minute) Standards:
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MALE
|
|||||
|---|---|---|---|---|---|
| AGE | 20-29 | 30-39 | 40-49 | 50-59 | 60 + |
| REPS | 38 | 35 | 29 | 24 | 19 |
|
FEMALE
|
|||||
| AGE | 20-29 | 30-39 | 40-49 | 50-59 | 60 + |
| REPS | 32 | 25 | 20 | 14 | 6 |
Strength Test (Push-Ups):
- The hands are placed slightly wider than shoulder-width apart, palms down with fingers pointing forward. The head, back, buttocks and legs must be kept straight from head to heels. The trainer places a 3-inch sponge on the floor below the participant’s chest/sternum.
- Start from the up position (elbows extended), the participant must keep the back straight at all times and lower the entire body to the floor until the chest/sternum touches the sponge. Participant then returns to the up position. This is one repetition.
- During the test the subject cannot rest the body on the ground or move the hands or feet. It is possible to rest, but one cannot relieve pressure from the upper body while in the resting position.
- The score is the total number of correct push-ups completed in one minute.
Push-Ups – (One minute) Standards:
|
MALE
|
|||||
|---|---|---|---|---|---|
| AGE | 20-29 | 30-39 | 40-49 | 50-59 | 60 + |
| REPS | 29 | 24 | 18 | 13 | 10 |
|
FEMALE
|
|||||
| AGE | 20-29 | 30-39 | 40-49 | 50-59 | 60 + |
| REPS | 15 | 11 | 9 | – | – |
Cardiovascular Endurance (1.5 Mile Run):
- Participants should not eat a heavy meal or smoke for at least 2 – 3 hours prior to the test. They should also warm up and stretch thoroughly prior to the test.
- Each participant should have experienced some practice in pacing prior to the test.
- The participant runs the 1.5 miles as fast as possible. The time it takes for the participant to run the 1.5 miles is then used to determine the fitness category of the individual.
- Upon test completion, a mandatory cool down period is enforced.
1.5 Mile Run – Standards:
|
MALE
|
||||||
|---|---|---|---|---|---|---|
| AGE | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
| TIME | 12:29 | 12:53 | 13:50 | 15:14 | 17:19 | 19:43 |
|
FEMALE
|
||||||
| AGE | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
| TIME | 15:05 | 15:56 | 17:11 | 19:10 | 20:55 | 23:47 |
IMPORTANT – This test requires a nearly exhaustive effort. It is assumed that the individual has had the proper medical examination and has been cleared for an exercise program. Participants should not stand around immediately after the run. Pooling of the blood in the lower extremities may occur which reduces the return of the blood to the heart. An additional walk for at least five minutes after the test should be sufficient for the cool down period.