It is suggested that you consult your physician regarding the steps and exercises outline below to determine if in his or her opinion it is safe for you to follow the suggested regimen and perform these exercises. Also, you may wish to find out if her or she recommends an alternative regimen and/or exercises.
Written Test Study Guide
The progressive routine is to do as many bent-leg sit-ups (Arms folded across chest with someone holding your feet) as possible in one minute. At least three times per week try three sets (three groups of the number of repetitions you did in one (1) minute).
Performing sitting types of stretching exercises daily with increase flexibility. Three are two suggested exercises:
Sit-and-Reach - Try five (5) repetitions of this exercise. Sit on the ground with legs straight. Slowly bend forward at the waist and extend the fingertips toward the toes while keeping the legs straight. hold for ten (10) seconds.
Towel Stretch - Sit on the ground with the legs straight. Wrap a towel around the feet holding the ends with each hand. Lean forward and pull gently on the towel extending the torso toward the toes.
If you have access to weights, determine the maximum weight that you can safely bench press one time. Take 60 percent of that poundage. This will be your training weight. Try to do 8-10 repetitions of that training weight. Do three (3) sets of 8-10 repetitions adding between 2 1/2 - 5 pounds every week.
If you do not have access to weights, then try as many push-ups as safely as possible in one minute. At least three (3) times per week, try three sets (three groups of the number of repetitions you did in one minute.)
Below is a gradual schedule that may enable you to perform a maximum effort for the 1.5 mile run. If you can advance the schedule on a weekly basis, then proceed to the next level. If you can do the distance in less time, then try to maintain or lessen your time in future attempts.
| Week | Activity | Distance | Time | Frequency |
| | | | | |
| 1 | Walk | 1.5 | 25-29 | 5 |
| 2 | Walk | 2 | 28-30 | 5 |
| 3 | Walk / Jog | 2 | 26 | 5 |
| 4 | Walk / Jog | 2 | 24 | 4 |
| 5 | Jog | 2 | 22 | 4 |
| 6 | Jog | 2 | 20 | 4 |
Begin your exercise immediately to maximize your opportunity to succeed!
Part of your application processing will be a four part Physical Agility Test. Below is a list of all four parts, not necessarily in order. This is a Pass/Fail test. Failure of any one section is a disqualification. You should wear rubber-soled shoes and clothing suitable for the following listed activities.
Description of Tasks
Sit-Ups: Muscular Endurance
Assume a reclining position, legs extended and slightly bent arms folded on chest. Sit up to a full upright position, upper torso of the body is now vertical. Return to original reclining position until the shoulder blades touch the floor for the completion of one repetition. The score is the number of bent leg sit-ups performed in one minute.
Flex: Flexibility
The "sit" and "reach" test measures the range of motion of the lower back and hamstrings. The test involves stretching out to touch the toes and beyond, with extended arms from a sitting position. The score is in inches reached on a yardstick, with the 15" mark being at the toe.
Bench: Absolute Strength
One repetition maximum bench press, using Dynamic Variable Resistance Protocol (Universal Weight System).
The score is a ratio of weight pressed divided by body weight.
1.5 Mile Run: cardiovascular Capacity
1.5 Mile Run. The score is measured in minutes and seconds.
Revised October 19, 2006
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