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Candidates are required to attend a Physical Fitness Test comprising standing long jump, threading, isometric strength test and 800M run. To pass the Physical Fitness Test, candidates are required to score at least 1 point in each test and a total of 12 points for all the 4 tests.

Candidates who pass the Physical Fitness Test will proceed to the Group Discussion to be conducted on the same day.

  1. Standing Long Jump

    Standing Long Jump Standing Long Jump Standing Long Jump

    Scoring for standing long jump:

    PerformanceScore
    less than 165 cm 0 point
    165 - 182.4 cm 1 point
    182.5 - 199.9 cm 2 points
    200 - 217.4 cm 3 points
    217.5 - 234.9 cm 4 points
    235 cm or more 5 points

    Video Demonstration (Windows Media format) (Opens a new window) (0' 16")

  2. Threading

    Threading Threading

    Scoring for threading:

    PerformanceScore
    more than 51.82 seconds 0 point
    43.42 - 51.82 seconds 1 point
    35.01 - 43.41 seconds 2 points
    26.60 - 35 seconds 3 points
    18.19 - 26.59 seconds 4 points
    18.18 seconds or less 5 points

    Video Demonstration (Windows Media format) (Opens a new window) (1' 29")

  3. Isometric Strength Test (including arm strength, shoulder strength, leg strength and back strength)

    Isometric Strength Test Isometric Strength Test Isometric Strength Test Isometric Strength Test

    Scoring for isometric strength test:

    PerformanceScore
    less than 127.56 kg. 0 point
    127.56 - 171.27 kg. 1 point
    171.28 - 214.99 kg. 2 points
    215 - 258.71 kg. 3 points
    258.72 - 302.43 kg. 4 points
    302.44 kg. or more 5 points

    Video Demonstration (Windows Media format) (Opens a new window) (1' 09")

  4. 800M Run

    800M Run 800M Run

    Scoring for 800M Run:

    PerformanceScore
    more than 3'45" 0 point
    3'31" - 3'45" 1 point
    3'16" - 3'30" 2 points
    3'01" - 3'15" 3 points
    2'46" - 3' 4 points
    2'45" or less 5 points

    Video Demonstration (Windows Media format) (Opens a new window) (0' 18")

Note:

The above scoring system is applicable to male and female applicants.


How to prepare for the physical fitness test?

  1. Standing Long Jump:

    Standing long jump is a test of leg power. Any kind of jumping exercise would improve leg power. Weight exercises that involve lower legs are also good activities to improve leg power, such as squat or leg press and leg extension exercises aided by fitness equipment.

  2. Threading:

    Threading is a test of agility. Shuttle run, 50-meter speedy dash and squat thrust are good exercises for training agility. Candidates may practise these exercises to prepare for the threading test. Under normal circumstances, a candidate who can complete a shuttle run test (running back and forth a 10 meter distance twice) within 12 seconds would likely obtain a satisfactory result in the threading test.

  3. Isometric Strength Test:

    The isometric strength test is an all-round muscular strength test of arm strength, shoulder strength, leg strength and back strength. The sum of weights lifted in the 4 tests will be counted for scoring. To prepare for the isometric strength test, candidates may practise weight-training exercises that target major muscles including the upper arm, shoulder, back and leg muscles. Under normal circumstances, a candidate who is able to jump a 175 cm distance from a standing position AND is able to perform 19 push-up would likely obtain a satisfactory result in the isometric strength test.

  4. 800M Run:

    800M run is a test for the combination of aerobic and anaerobic power. To improve performance in 800M, candidates may practise middle-distance run (800M to 1600M) at a moderately fast speed.

Physical Fitness Test