Could you out run, out jump and out last a King’s County Deputy sheriff?
Maybe not.
Recruits have a set of physical requirements they have to meet or exceed before they can claim their place among the men in blue.
Challenge yourself to be physically fit enough to pass the minimum requirements laid out in the following exam. Give yourself exactly one month to ramp up your push-ups, sit-ups and cardio ability.
If you haven’t done much running, you’d better hit it a little hard in the first week or so – I’d start out by doing some serious wind sprints and worry about the 1.5 mile run until after you’ve mastered a quick 300m. After that, make sure that you’re putting in a good mile run in four to five days a week, followed by a two miler on Saturday or Sunday.
If you can only do ten or so push-ups now, a month is enough time to hit the minimum requirement of twenty-one , but of course, we’d like to aim for the maximum of thirty-five. Start out pyramiding your pushups, do one, pause for the amount of time it would take to do another single pushup, then do two pushups and pause for the same amount of time, then do three and so on. You can build up your total number of pushups this way, but make sure you also do a straight shot count out twice or three times a week.
Since you’ll have someone sitting on your feet while you do the sit-up, it’ll be pretty easy to hit the minimum of a sit-up every two seconds. If you’re a whiz at the sit-up, you know you could almost crank out a sit-up a second, so you’ll cruise through this test. For those of you who are hovering around ten or fifteen sit-ups per minute, you’re looking at some serious training to cram in during the month. The best advice you can get is to do a set of sit-ups whenever you’re watching TV. Just slip your feet under the couch and start cranking away sets whenever a commercial comes on. You’ll master your abs in no time.
Entry Level Deputies Physical Fitness Testing Information
This is a pass/fail exam. Applicants must successfully pass each of the four events to pass the entire exam. Applicants who fail to pass the physical fitness examination will need to re-apply with the Sheriff’s Office before they are allowed to take the next available examination. Applications will be made available at the site of the physical ability test for those who wish to re-apply.
Below are definitions of the various testing elements and some helpful information about preparing for the exam.
Push-ups: The push-up test is a measure of muscular endurance of the arms, shoulder, and girdle muscles. This test is administered with the individual in the standard “up” position for a full push-up. The individual’s hands may be placed anywhere relative to his/her body as long as they do not exceed two shoulder widths apart. A four-inch (4”) cube of foam rubber is positioned directly under the subject’s costal arch, on the ground, for the purpose of counting. The individual lowers his/her body until the foam cube touches his/her chest. The individual then returns to the full “up” position (elbows locked) for the beginning of the next repetition. Legs and back will be straight. Individuals are NOT allowed to bend their legs at the knee. If the individual touches the floor with any portion of his/her body, the test is terminated. Only the number of correct push-ups performed will be recorded. There is no time limit for this exercise.
Bent-knee Sit-ups: Bent-knee sit-ups test muscular endurance in the abdominal muscles. The subject lies on his/her back with knees flexed at a right angle. The hands, with fingers interlocked, are placed at the back of the neck at ear level. A partner sits on the subject’s insteps, with his/her hands placed behind the subject’s calf muscles to keep the heels in contact with the floor. The individual sits up to touch the knees with elbows. Without pause, the individual returns to the starting position just long enough for his/her head (not just shoulder blades) to touch the mat and then immediately sits up again. Only the number of correct sit-ups performed in 60 seconds is recorded.
300 Meter Run: This is a measure of anaerobic capacity, which is important for tasks such as short pursuits, running up stairs, and use of force. This is a timed run over the specific distance of 300 meters of flat terrain. If the test uses a 400-meter track, the applicant runs ¾ of 1 lap (inside lane) at a maximum level of effort. It is assumed that the individual has had the proper medical examination and has been cleared for an exercise program. It is advisable to allow adequate time prior to the test for stretching and warm-up exercises. The time used to complete the distance is recorded.
1.5 Mile Run: This is a measure of cardiovascular endurance and is a timed run over the specific distance of one and one-half miles of flat terrain. This test requires a nearly exhaustive effort; however, individuals should not run to complete exhaustion. It is assumed that the individual has had the proper medical examination and has been cleared for an exercise program. It is advisable to allow adequate time prior to the test for stretching and warm-up exercises. The time used to complete the distance is recorded.
Test Scoring The matrix below shows the minimum passing score (MinPS) and maximum passing score (MaxPS). Any performance below the MinPS will disqualify the applicant from the testing process and performances above the MaxPS will not be added to the composite TTBS. The point system for each event is based on points awarded for each repetition or second completed.
The King County Sheriff’s Office recommends that all applicants train so that they can exceed the level of the Standard Passing Score, to ensure achieving a composite score of 200. PRACTICE, PRACTICE, PRACTICE!
So, why do this? Why, to prove a point to yourself. There’s nothing better in the world to know that you’re in top shape – much better than the general public. You also know that since these are minimal standards, if you beat the max, you’re in rare company.
Maybe not.
Recruits have a set of physical requirements they have to meet or exceed before they can claim their place among the men in blue.
Challenge yourself to be physically fit enough to pass the minimum requirements laid out in the following exam. Give yourself exactly one month to ramp up your push-ups, sit-ups and cardio ability.
If you haven’t done much running, you’d better hit it a little hard in the first week or so – I’d start out by doing some serious wind sprints and worry about the 1.5 mile run until after you’ve mastered a quick 300m. After that, make sure that you’re putting in a good mile run in four to five days a week, followed by a two miler on Saturday or Sunday.
If you can only do ten or so push-ups now, a month is enough time to hit the minimum requirement of twenty-one , but of course, we’d like to aim for the maximum of thirty-five. Start out pyramiding your pushups, do one, pause for the amount of time it would take to do another single pushup, then do two pushups and pause for the same amount of time, then do three and so on. You can build up your total number of pushups this way, but make sure you also do a straight shot count out twice or three times a week.
Since you’ll have someone sitting on your feet while you do the sit-up, it’ll be pretty easy to hit the minimum of a sit-up every two seconds. If you’re a whiz at the sit-up, you know you could almost crank out a sit-up a second, so you’ll cruise through this test. For those of you who are hovering around ten or fifteen sit-ups per minute, you’re looking at some serious training to cram in during the month. The best advice you can get is to do a set of sit-ups whenever you’re watching TV. Just slip your feet under the couch and start cranking away sets whenever a commercial comes on. You’ll master your abs in no time.
Entry Level Deputies Physical Fitness Testing Information
This is a pass/fail exam. Applicants must successfully pass each of the four events to pass the entire exam. Applicants who fail to pass the physical fitness examination will need to re-apply with the Sheriff’s Office before they are allowed to take the next available examination. Applications will be made available at the site of the physical ability test for those who wish to re-apply.
Below are definitions of the various testing elements and some helpful information about preparing for the exam.
Push-ups: The push-up test is a measure of muscular endurance of the arms, shoulder, and girdle muscles. This test is administered with the individual in the standard “up” position for a full push-up. The individual’s hands may be placed anywhere relative to his/her body as long as they do not exceed two shoulder widths apart. A four-inch (4”) cube of foam rubber is positioned directly under the subject’s costal arch, on the ground, for the purpose of counting. The individual lowers his/her body until the foam cube touches his/her chest. The individual then returns to the full “up” position (elbows locked) for the beginning of the next repetition. Legs and back will be straight. Individuals are NOT allowed to bend their legs at the knee. If the individual touches the floor with any portion of his/her body, the test is terminated. Only the number of correct push-ups performed will be recorded. There is no time limit for this exercise.
Bent-knee Sit-ups: Bent-knee sit-ups test muscular endurance in the abdominal muscles. The subject lies on his/her back with knees flexed at a right angle. The hands, with fingers interlocked, are placed at the back of the neck at ear level. A partner sits on the subject’s insteps, with his/her hands placed behind the subject’s calf muscles to keep the heels in contact with the floor. The individual sits up to touch the knees with elbows. Without pause, the individual returns to the starting position just long enough for his/her head (not just shoulder blades) to touch the mat and then immediately sits up again. Only the number of correct sit-ups performed in 60 seconds is recorded.
300 Meter Run: This is a measure of anaerobic capacity, which is important for tasks such as short pursuits, running up stairs, and use of force. This is a timed run over the specific distance of 300 meters of flat terrain. If the test uses a 400-meter track, the applicant runs ¾ of 1 lap (inside lane) at a maximum level of effort. It is assumed that the individual has had the proper medical examination and has been cleared for an exercise program. It is advisable to allow adequate time prior to the test for stretching and warm-up exercises. The time used to complete the distance is recorded.
1.5 Mile Run: This is a measure of cardiovascular endurance and is a timed run over the specific distance of one and one-half miles of flat terrain. This test requires a nearly exhaustive effort; however, individuals should not run to complete exhaustion. It is assumed that the individual has had the proper medical examination and has been cleared for an exercise program. It is advisable to allow adequate time prior to the test for stretching and warm-up exercises. The time used to complete the distance is recorded.
Test Scoring The matrix below shows the minimum passing score (MinPS) and maximum passing score (MaxPS). Any performance below the MinPS will disqualify the applicant from the testing process and performances above the MaxPS will not be added to the composite TTBS. The point system for each event is based on points awarded for each repetition or second completed.
The King County Sheriff’s Office recommends that all applicants train so that they can exceed the level of the Standard Passing Score, to ensure achieving a composite score of 200. PRACTICE, PRACTICE, PRACTICE!
So, why do this? Why, to prove a point to yourself. There’s nothing better in the world to know that you’re in top shape – much better than the general public. You also know that since these are minimal standards, if you beat the max, you’re in rare company.