To pass the Physical Fitness Test comprising standing long jump, threading, isometric strength test and 800M run, 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 be invited to attend the Selection Interview on another day.

1. Standing Long Jump

   

   

   

   Scoring for standing long jump:

   Performance	Score
   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 (0'11")

   

2. Threading

   

   

   Scoring for threading:

   Performance	Score
   more than 46.00 seconds	0 point
   39.01 - 46.00 seconds	1 point
   32.01 - 39.00 seconds	2 points
   25.01 - 32.00 seconds	3 points
   18.01 - 25.00 seconds	4 points
   18.00 seconds or less	5 points

   Video Demonstration (0'30")

   

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

   

   

   

   

   Scoring for isometric strength test:

   Performance	Score
   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 (0'38")

   

4. 800M Run

   

   

   Scoring for 800M Run:

   Performance	Score
   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 (0'14")

   

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:

   Isometric strength test is an all-round muscular strength test involving 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-ups would likely obtain a satisfactory result in the isometric strength test.

4. 800M Run:

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