Fitness Test Instructions
The first event is the Illinois agility run, a measure of coordinated movement and speed. It is an important area for performing tasks requiring quick movements around obstacles.
Start in the prone position to the left of the first cone with the tips of your fingers behind the starting line. When the instructor says, “GO,” stand up and sprint to the forward line (point to line 30 feet away), place one foot over the line, and sprint back to the starting line. Make a left turn around the first cone, then zigzag in a figure eight fashion around the four cones and zigzag back to the start line. Turn left around the first cone, and sprint to the forward line and back one more time. The clock stops when any part of your body crosses the finish line. If you knock over a cone, miss a turn, or fail to touch the line when turning, the instructor will stop you and return you to end of the line for a restart. Your score is the time it takes to complete the run and will be recorded to the tenth of a second. You will have two trials for this event.
The standard for this event is 20 seconds.
The second event is the one-minute sit up, which measures muscular endurance of the abdominal muscles, an important area for many physical tasks and injury prevention.
Lie on your back, with your knees bent at approximately a 90 degree angle. Your feet may be together or apart, but the heels must stay in contact with the surface. Your partner will hold your ankles. The tips of your fingers must stay behind the ears.
When the Instructor says “GO,” lift your upper body (head and torso) by bending at the waist, move your elbows to or past your knee caps. Return to the starting position, with your shoulder blades touching the surface. That will constitute one repetition.
If you arch your back, lift your buttocks from the mat, move your fingertips forward of your ears, fail to touch the knees, stop to rest in the down position, or fail to touch your shoulders to the mat, you will receive a warning.
For any subsequent violation, there petition will not count. You may rest momentarily in the up position during the test but every effort should be made to move continuously throughout the test period. You will have one minute to complete the proscribed number of sit-ups. The instructor will announce 45, 30, 15 seconds, and count out the last 10 seconds. Your score is the number of proper form sit-ups performed.
The standard for this event is 30 correct sit-ups
The third test is the 300 meter run, a test of anaerobic capacity. This is an important area for performing short intense burst of effort such as in pursuit tasks. The score is the time it takes to complete the course.
You will start at the staggered 300 meter starting line on the track in different lanes. At the command “GO” run as fast as possible to the finish line here. You must complete the run without help.
The standard for this event is 69 seconds or less.
The fourth event is the push-up, a measure of the muscular endurance of the upper body (chest, shoulders, and triceps). This is an important area for many tasks including use of force, lifting, carrying, and pushing.
Assume the front-leaning rest position by placing your hands on the surface, slightly wider than shoulder width apart,fingers facing forward. The back, buttocks, and legs must be in a generally straight line from the head to the heels. The feet may be together or up to twelve inches apart. When the instructor says “GO,” lower your body by bending the elbows until the tops of the upper arms, shoulders, and upper back are aligned and parallel to the ground. Return to the starting position by soft-locking your elbows. This constitutes one repetition. You may rest momentarily in the up position but every effort should be made to move continuously throughout the test period. You must keep your body straight from your heels to your shoulders and soft lock your elbows or you will receive a warning. For any subsequent violation, the repetition will not count. The test will be considered over when the participant returns to a standing position or if one or both knees make contact with the ground. There is no time limit. Your score is the number of correct push-ups. Prior to beginning your test, you will perform a correct push up for the Coordinator counting for you to ensure proper technique.
The standard for this event is 21correct push-ups.
The final event is the 1.5 mile run, a measure of cardiovascular endurance or aerobic capacity. This area is important for running pursuits and use of force situations lasting more than two minutes.
You will line up behind the starting line. At the command "GO" start running. Your goal is to complete the 1.5 miles in as fast a time as you can. As you complete each lap your time and number of laps to go will be announced. You may walk, but try to keep running for the entire distance. You may run along side another runner for help with the pace, but you may not physically assist or be assisted by another runner.
The standard for this event is 17 minutes and 26 seconds or less.