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Physical
Fitness Training Recommendations
 
1.5 Mile Run Test
300 Meter Run Test
Sit-Up Test
Push-Up Test
Sit and Reach Test
Stretching Exercises
1.5
Mile Run Test
Purpose
•
The 1.5 mile run test is a measure of cardiovascular fitness.
Procedures
•
A 400-meter track is utilized and the applicant must run six laps
plus an additional 15 yards to complete the 1.5 mile run.
•
During the test the applicants are informed of their lap times
and the final finish time is recorded.
•
The applicant will complete the 1.5 mile run test and then have
a 20-30-minute rest period, and then complete the 300 meter run.
•
It is advised not to eat a heavy meal 2-3 hours before the test.
•
The applicant will be instructed to warm-up/stretch prior to the
test.
| Training
Recommendations |
(1.5
mile run and 300 meter)
The
training schedule below will provide general guidelines
to assist the applicant to prepare for the running portion
of the physical assessment. This schedule can be 6-12 weeks
long depending on your level of fitness and when your test
is scheduled. If your level of fitness is either at a beginners
level or a more advanced level make adjustments accordingly.
Remember to stretch before and after every workout.
|
| Week
# |
Day
1 |
Day
2
|
Day
3 |
Day
4 |
| Week
1-2
|
15-20
minutes
(Conversational
pace)
|
15-20
minutes
(Conversational
pace)
|
15-20
minutes
(Conversational
pace)
|
15-20
minutes
(Conversational
pace)
|
| Week
3-4
|
20
minutes
(Conversational
pace)
|
Track
session
Run
–100 yards at a controlled fast pace and then jog/walk
100 yards repeat for 6-8 laps |
20
minutes
(Conversational
pace)
|
Week
# 3 - 25 minutes
Week
# 4 - 1.5 mile/
300
meter time trial |
| Week
5-6
|
20-25
minutes
(Conversational
pace)
|
Track
session
1
x 300 meters (fast)
5-7
minutes recovery
1
x 300 meters (fast) |
20-25
minutes
(Conversational
pace)
|
30
minutes
(Conversational
pace)
|
| Week
7-8
|
25-30
minutes
(Conversational
pace)
|
Track
session
Run
–200 yards at a controlled fast pace and then jog/walk
200 yards repeat for 6-8 laps |
25-30
minutes
(Conversational
pace)
|
Week
# 7 - 25 minutes
Week
# 8 - 1.5 mile/
300
meter time trial |
| Week
9-10
|
25-30
minutes
(Conversational
pace)
|
Track
session
1
x 300 meters (fast)
5-7
minutes recovery
1
x 300 meters (fast) |
25-30
minutes
(Conversational
pace)
|
20
minutes
(Conversational
pace)
|
| Week
11-12
|
20-25
minutes
(Conversational
pace) |
20-25
minutes
(Conversational
pace) |
20
minutes
(Conversational
pace)
|
Week
# 11 - 30 minutes
Week
# 12 - 1.5 mile/300 meter time trial |
300
Meter Run Test
Purpose
•
The 300 meter run test is used to measure anaerobic power.
Procedures
•
A 400-meter track is used and three-quarters
of the track is measured to run the 300 meters as fast as possible.
•
The applicant will complete the 1.5 mile run test and then have
a 20-30-minute rest period, and then complete the 300 meter run.
•
It is advised not to eat a heavy meal 2-3 hours before the test.
•
The applicant will be instructed to warm-up/stretch prior to the
test.
Sit-Up
Test
Purpose
•
The Sit-Up Test measures the muscular endurance of the abdominal
muscles.
Procedures
•
Start with the applicant lying on their back, knees bent, feet
flat on the floor with fingers laced behind the head.
•
A partner holds the feet down firmly on the floor.
•
The applicant must touch their elbows to their knees and then
return to the starting position until the top of the shoulder
blades touch the floor.
•
The buttocks must remain on the floor with no thrusting of the
hips.
•
The applicant performs as many correct sit-ups as possible in
one minute.
•
Do not pull on the head or neck.
•
Breathing should be kept as normal as possible.
| Training
Recommendations |
| The
training schedule below will assist the applicant to prepare
for the sit-up portion of the test. The first step is to see
how many sit-ups you can do in one minute. This will be your
starting point for your initial maximum number. |
| Week
|
Days
per Week |
Repetitions
|
Sets
|
Recovery
|
| 1-2
|
2-3
|
Initial
Maximum Number |
2
|
As
needed |
| 3-4
|
2-3
|
Initial
Maximum Number + 1-2 sit-ups |
2-3
|
As
needed |
| 5-6
|
2-3
|
Initial
Maximum Number + 3-4 sit-ups |
2-3
|
As
needed |
| 7-8
|
2-3
|
Initial
Maximum Number + 4-5 sit-ups |
2-3
|
As
needed |
| 9-10
|
2-3
|
Initial
Maximum Number + 5-7 sit-ups |
2-3
|
As
needed |
| 11-12
|
2-3
|
Initial
Maximum Number + 7-10 sit-ups |
2-3
|
As
needed |
  
PUSH-UP TEST
Purpose
•
The Push-Up test measures the muscular endurance
of the upper body.
Procedures
•
The hands are positioned slightly wider than shoulder width apart
with the elbows fully extended.
•
The fingers are kept pointed forward.
•
The feet are no more than six inches (6”) apart.
•
A partner places their fist on the floor below the student’s chest
or a 3 inch sponge is used as a replacement.
•
The body is lowered and raised with the legs, hips and torso
staying in the same plane.
•
The applicant must touch the fist or
sponge and return to full arm extension to
be considered one repetition.
•
Rest only in the up position.
•
The applicant is to perform as many correct push-ups as possible
in one minute.
•
Modified push-ups ( females only ) are performed on the
hands and knees with the back straight and hands slightly in front
of the shoulders in the up position.
| Training
Recommendations |
The
training schedule below will assist the applicant to prepare
for the push-up portion of the test. If you cannot do a
regular push-up at first, do the modified push up (on your
knees) for several weeks or until you are capable of doing
regular push up. The first step is to see how many push-ups
you can do in one minute. This will be your starting point
for the initial maximum number. |
| Week
|
Days
per Week |
Repetitions
|
Sets
|
Recovery
|
| 1-2
|
2-3
|
Initial
Maximum Number |
2
|
As
needed |
| 3-4
|
2-3
|
Initial
Maximum Number + 1- 2 push-ups |
2-3
|
As
needed |
| 5-6
|
2-3
|
Initial
Maximum Number + 3-4 push-ups |
2-3
|
As
needed |
| 7-8
|
2-3
|
Initial
Maximum Number + 4-5 push-ups |
2-3
|
As
needed |
| 9-10
|
2-3
|
Initial
Maximum Number + 5-7 push-ups |
2-3
|
As
needed |
| 11-12
|
2-3
|
Initial
Maximum Number + 7-10 push-ups |
2-3
|
As
needed |
  
Sit
and Reach Test
Purpose
•
The sit-and-reach test is an important measure of low back and
hamstring flexibility.
Procedures
•
The applicant must remove shoes and place feet squarely against
the box no wider than eight inches apart and the toes must be
pointed toward the ceiling.
•
The knees must remain extended throughout the test.
•
The hands are placed one on top of the other with fingertips even.
•
The applicant will lean forward as far down the box as possible
without lunging, bobbing, or stretching one hand further out than
the other hand.
•
The hands must stay together and even and the stretch must be
held for one second.
•
The neck must remain in the neutral position.
•
The stretch will be recorded to the nearest ¼ inch.
•
Three trials are allowed and the best of the three trials is the
final score.
Training
Recommendations |
To
prepare for the sit and reach portion of the physical assessment
work on slow static stretching and always stretch to the
point of mild tension and "not to the point of
pain." Progressively increase the time you hold
the stretch from 10 seconds to 30 seconds during your stretch
training. Remember to warm-up by marching in place or light
jogging for 3-5 minutes prior to stretching because this
will assist in elevating body temperature and increase circulation
to the muscles. |
| Exercise
|
Stretch
Time |
Sets
|
Recovery
|
| Modified
Hurdler (with towel) |
10-30
seconds |
2-3
|
As
needed |
| Sit
and Reach
(with
towel) |
10-30
seconds |
2-3
|
As
needed |
| Knees
to Chest |
10-30
seconds |
2-3
|
As
needed |
| Hamstring
Stretch (with towel) |
10-30
seconds |
2-3
|
As
needed |
| Single
Knee to Chest |
10-30
seconds |
2-3
|
As
needed |
 
Stretching
Exercises
 Sit
on the floor and extend one leg forward and bend the opposite
leg. Place the foot of the bent leg flat on the inside thigh
of the straight leg. Wrap a folded towel around the bottom
foot of the extended leg and pull the upper body toward
the extended thigh. Hold this stretch for at least 10-30
seconds then switch legs and repeat if necessary.
|
 Sit
on the floor and extend both legs forward so that they are
straight and the back of the legs are flat on the floor.
Wrap a folded towel around the bottom of the feet and pull
the upper body toward the thighs. Try not to bend the knees
while holding this stretch. Hold this stretch for at least
10-30 seconds and repeat if necessary.
|
 Lie
flat on the back while bending both legs and bring the knees
toward the chest. Grasp the back of the knees with the hands
to pull the legs closer to the chest. The hands may also
be placed on top of the knees for a firmer grip. Keep the
back and head flat on the ground. Hold this stretch for
at least 10-30 seconds and repeat if necessary.
|
 Lie
flat on the back with both legs straight. Place a folded
towel around the bottom of one foot and raise that leg.
Use the towel to pull the leg further until a desired stretch
is obtained. Keep both legs straight while keeping theback
and head flat on the ground. Hold this stretch for 10-30
seconds then switch if necessary.
|
 Lie
flat on the back with both legs straight and bend one leg
toward the chest. Grab the knee of the bent leg and pull
that leg close to the chest. Pull on the knee until a desired
stretch is obtained. Keep the back, head and straightened
leg flat on the ground. Hold this stretch for at least 10-30
seconds then switch legs and repeat if necessary.
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*
Consult and obtain approval from your physician prior to beginning
any physical training.
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