CANDIDATE FITNESS ASSESSMENT INSTRUCTIONS
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Event Procedures
Event 1. Basketball Throw
The basketball throw measures ability to generate shoulder power, body coordination, and balance from a stationary position. The candidate must:
1)
Keep knees parallel to and behind the baseline and
on the floor during the event. May use a mat to cushion the knees.
2) In an overhand throwing motion, throw a men’s basketball as far as possible. The non-throwing hand may be used to steady the ball before throwing,
but only one hand can be used to throw the ball (e.g. no two-handed throws)
3) Not touch the floor beyond the baseline with any part of the body until the basketball has landed.
4) Execute three trials within a 2-minute time period.
Event 2. Cadence Pull-Ups
Cadence pull-ups measure muscular strength and endurance of the arm, shoulder, and back. The candidate must:
1) Mount the bar with pronated grip with arms fully extended in a “dead hang.”
2) Not swing, kick, or bicycle legs during upward movement.
3) Raise the body until the jaw line is parallel to the ground and above the bar.
4) Return to a “dead hang” position to complete each repetition.
5) Execute each repetition in cadence (command) until you can no longer complete a successful repetition or dismount the bar.
6) Verbally count the repetition number each time the candidate returns to the down position (dead hang). Repeat the previous score for any repetition
that does not meet the criteria listed above. (e.g. 1…2…2…2…2…3…4…)
Event 2. Flexed Arm Hang
The flexed arm hang measures the muscular strength and endurance of the arm, shoulder, and back. The candidate must:
1) Mount the bar with pronated grip and arms fully flexed with chin visibly above the bar in the “up” pull-up position.
2) Maintain this posture in an isometric hold with chin parallel to the ground and above the bar continuously.
3) Event is terminated once chin is no longer above the bar or touches the bar.
Event 3. Shuttle R
un
The shuttle run measures the ability to move rapidly while changing directions, which is an indicator of anaerobic power, agility, and quickness. The candidate
must:
1) Begin the test with their entire body behind the start/finish line.
2) On the command “GO,” the candidate will sprint 30 feet to the turnaround line. Their foot and hand must simultaneously touch the floor on or beyond
the turn-around line. Then candidate with then sprint back to the start/finish line, touch on or beyond the start/finish line and turn, sprinting back to the
30-foot line, touch on or beyond the turnaround line for a second time, turn and sprint through the start/finish line.
3) Execute two trials with a 1-minute rest between trials and record the best of the two trials on the form.
E
vent 4. Modified Sit-Ups
The modified sit-ups event measures abdominal/core body muscular strength and endurance. The candidate must:
1) Assume a supine (back on floor), bent knee position (approx. 90-degree angle) on a flat, preferably soft, surface with arms crossed, fingers
extended and touching the top of the shoulder. The performer’s shoulder blades must touch the flat surface.
2) Upon the command “GO”, flex from the hip, raising elbows so they touch the front midpoint (or higher) of the thigh with the fingertips staying
in contact with the top of the shoulders at all times; then recover by extending from the hip until the shoulder blades touch the flat surface.
3) Execute one 2-minute trial and record the number of repetitions.
4) Once the test begins, candidates may only rest in the “up” position with fingertips in contact with the shoulders at all times. Feet must remain
flat on the ground.
5) Verbally count one repetition each time the candidate’s elbows touch the thigh (e.g. 1…2…3…)
Event 5. Push-Ups
The push-up event measures upper body muscular endurance. The candidate must:
1) Assume a prone (stomach toward the ground) position, supported by one knee on a flat surface.
2) On the command “GET SET,” assume the front leaning rest position (arms extended) by placing your hands just outside the shoulders with fingers facing
forward; your feet may be together or up to 12 inches apart. When viewed from the side, your body will form a straight line from your shoulders to your
ankles
3) On the command “GO,” begin the push-up event by bending your elbows and lowering your entire body as a single unit until your upper arms are at
least parallel to the ground; return to the starting position by extending your arms and raising your entire body as a single unit until your arms are fully
extended.
4) May rest in the “up” position, flexing or bowing theback if he/she does not lift a hand/foot off the floor, or touch any other body part on the floor. Must
return to the straight body, front-leaning rest position before attempting another repetition.
5) Execute one 2-minute trial
6) Verbally count the repetition number each time the candidate returns to the “up” position. Repeat the previous score for any repetition that does not
meet the criteria listed above. (e.g. 1... 2... 2... 2... 3... 4...)
Event 6. 1-Mile
Run
The 1-mile run measures aerobic capacity to do physical work. The candidate must:
1) Assume a starting position behind the one-mile start line.
2) On the command “GO,” the candidate will run continuously for one mile (walking is allowed, although strongly discouraged).