Physical Fitness Requirements

Physical Requirements

Test Item	Men	Women
Pushups
Under 35 years of age	19	9
35 and Older	14	7
Sit-Ups
Under 35 years of age	19	15
35 and Older	17	12
Hand Grip (in kilograms)
Under 35 years of age	75	50
35 and Older	73	48
Aerobic Fitness	equivalent to acceptable rating for 2.4 km run

PUSH-UPS

Lie flat on your stomach with your legs together, using your toes as the pivot point. With your fingers pointing forward, place your hands below your shoulders. Push up by straightening your arms until your elbows are locked, then return to the starting position (with your chest just touching the floor). Keep your body in a straight line throughout. Exhale as you push up; inhale on the way back down. Perform this motion in a continuous manner. Do as many repetitions as you can, without a time limit. Stop the test when the movement becomes forcibly strained.

SIT-UPS

Lie on your back, with your knees bent at a 90-degree angle, and put your feet flat on the floor. Place your hands on the side of your head (covering your ears). Press your lower back against the floor to begin the movement, curl up and touch your elbows to your knees (count one), and then return to the starting position. Exhale as you come up; inhale on the way back down. Perform as many sit-ups as you can in 60 seconds. Stop the test when the movement becomes forcibly strained or when you start to lift your buttocks off the floor at the beginning of a repetition.

AEROBIC FITNESS 2.4 KM RUN

During your Pre-Enrolment Physical Fitness Evaluation, a qualified instructor will conduct a step test to measure your aerobic fitness. For the Self-Assessment, however, you will have to do a 2.4-km run to gauge your level. Be sure to pursue a gradual running program over several weeks prior to the test. You should be able to run 5 km before you attempt the test. Complete the test on a regulation running track (six laps of a 400-meter track) or over a measured course. (If necessary, you can measure out a course using the odometer on a car.) Use the chart below to assess your results. Remember that achieving an acceptable rating would be equivalent to reaching the required objective on the Step Test in the Evaluation.

2.4 KM RUN - FITNESS CATEGORIES (Time in minutes)

	Men		Women
Age	Acceptable	Superior	Acceptable	Superior
Under 30 Years	11:56-10:13	Under 10:13	14:26-12:36	Under 12:36
30-34	12:26-10:35	Under 10:35	14:55-12:57	Under 12:57
35-39	12:56-10:58	Under 10:58	15:25-13:27	Under 13:27
40-44	13:25-11:12	Under 11:12	15:55-13:57	Under 13:57
45-49	13:56-11:27	Under 11:27	16:25-14:26	Under 14:26
50-54	14:25-11:57	Under 11:57	16:54-14:56	Under 14:56