The Physical Assessment Qualification consists of four (4) timed tests. Each test must be successfully completed. A description of each test is listed below along with training tips to help applicants succeed. Participating in physical training exercises prior to taking the physical qualification tests will help applicants prepare for success on each test.
Prior to participating in the training, applicants should consult their physician to ensure it is safe for them to engage in the Rhode Island State Police Physical Fitness Training regimen.
This is a measure of the muscular endurance of the applicant's abdominal and hip flexor muscles. Applicants must lie on their backs, knees bent, with fingers interlocked behind their head, heels flat on the floor. Another applicant will hold their feet down. The applicant's heels will be approximately the distance between the applicant's outstretched thumb and small finger from the buttocks. From the "down or starting" position on their back, the applicant will raise their upper body, fingers interlocked behind their head, and touch their elbows to their knees at the "up" ending position. Applicants will then lower themselves until their shoulder blades touch the mat. This will be recorded as one (1) correct sit-up. Applicants may rest only in the "up" position. The applicant score will be the total number of correct sit-ups completed in one (1) minute.
To prepare for sit-ups, perform sit-ups following the procedures described above. Attempt to complete as many correct sit-ups as you can in one (1) minute. If difficulty is experienced completing the sit-ups, have a second person hold your feet. If you are unable to complete one (1) sit-up, practice coming halfway up and returning to the floor for one (1) to two (2) minutes. On each training day, attempt to perform full sit-ups.
This is a measure of the applicant's muscular endurance of the upper body (anterior deltoids, the pectorals and triceps). The applicant's hands are placed slightly wider than shoulder width apart, with fingers pointed forward. The administrator of the event will place one (1) sponge on the floor below the applicant's chest. Starting from the "up" position (elbows extended), the applicant must keep their back straight at all times and lower their body to the floor until their chest touches the sponge. The applicant then returns to the "up" position. This is recorded as one (1) correct push up. Resting should be done only in the "up" position. The total number of push-ups with correct form completed in one (1) minute is recorded as the score.
To prepare for push-ups, perform push-ups following the procedures described above. Attempt to complete as many correct push-ups as possible in (1) minute. If unable to perform one (1) push-up, start in the initial position and lower the torso halfway toward the ground and extend to the extended position. Each time you practice, lower the torso closer to the ground until the correct position is achieved.
This is a measure of the applicant's anaerobic power capacity. Applicants will run a distance of 300 meters at a maximal level of effort. Time used to complete the distance will be recorded in seconds.
This test is used to measure the efficiency of the cardiovascular system and how it responds to imposed physical demand. The applicant must run or jog a distance of 1.5 miles in the shortest time possible. All scores are individually recorded.
To prepare for the 1.5 mile run, start by running 1.5 miles without stopping and note the time to complete the run. If unable to complete 1.5 miles without stopping, run as far as you can without stopping and note the distance and the time you ran. It is best to do this self-test on a track. Start your training by running for approximately 30 to 60 seconds less than you were able to achieve without stopping. Then walk for 30 seconds, run the same distance again and walk for another 30 seconds. Repeat this sequence until you have run 1.5 miles. Attempt to increase the running distance without stopping each time you run and decrease the walk time. Once able to complete the 1.5 miles without stopping, run part of the distance at a faster pace followed by a slower pace. Repeat this cycle throughout the 1.5-mile distance.
If you are able to complete the 1.5 miles without stopping, attempt to increase the pace for every other ¼ mile. In addition, interval training can be used to increase your speed and enable you to complete the 1.5-mile distance at a faster pace. Interval training involves running shorter to medium distances at a fast pace followed by walking or jogging between the intervals. For example, run 220 yards (halfway around a track), walk 220 yards and run 220 yards. Keep this up until you have completed four (4) to five (5) intervals. Increase the length of the interval and decrease the length of the walk to lower your time to complete the 1.5 mile run. Couple the interval training with running 1.5 miles continuously.
|Sit-Ups||40 sit-ups in 60 seconds|
|300 Meter Run||Must run 300 meters in 56.0 seconds|
|Push-Ups||33 push-ups in 60 seconds|
|1.5 Mile Run||Must run 1.5 miles in 11 minutes 58 seconds (11:58)|
|Sit-Ups||36 sit-ups in 60 seconds|
|300 Meter Run||Must run 300 meters in 57.0 seconds|
|Push-Ups||27 push-ups in 60 seconds|
|1.5 Mile Run||Must run 1.5 miles in 12 minutes 24 seconds (12:24)|
|Sit-Ups||35 sit-ups in 60 seconds|
|300 Meter Run||Must run 300 meters in 64.0 seconds|
|Push-Ups||18 push-ups in 60 seconds|
|1.5 Mile Run||Must run 1.5 miles in 14 minutes 04 seconds (14:04)|
|Sit-Ups||27 sit-ups in 60 seconds|
|300 Meter Run||Must run 300 meters in 74.0 seconds|
|Push-Ups||14 push-ups in 60 seconds|
|1.5 Mile Run||Must run 1.5 miles in 14 minutes 34 seconds (14:34)|