Ohio County Sheriff ~ Fitness Standards

Any person hired by the Ohio County Sheriff's Office, will be required to pass a physical fitness test . The following are the fitness requirements for the Ohio County Sheriff's Office and an explanation of each test.

Physical Fitness Standards

Prior to being considered for employment, the applicant must demonstrate a minimum fitness level as measured by the following battery of 3 tests. A standard protocol is explained for each test. Those applicants who do not meet the minimum standard will not move forward in the hiring process.

#1 Upper Body Strength

Applicants must be able to complete 18 properly executed push-ups within one minute

1. The hands are placed about shoulder width apart. The administrator places a fist on the floor below the student's chest.

2. Starting from the up position (elbows fully extended), the student must keep the back straight at all times and lower the body to the floor until the chest touches the administrator's fist. Applicant then returns to the up position.

#2 Muscular Endurance

Applicants must be able to complete 27 properly executed sit-ups within one minute

1. The student starts by lying on the back, knees bent, heels flat on the floor, hands folded across the chest touching the shoulders.

2. A partner holds the feet down firmly.

3. In the up position, the student should touch the elbows to the knees and then return until the shoulder blades touch the floor. Any resting should be done in the up position.

#3 Aerobic Power

Applicants must be able to complete the 1.5 mile run within 15 minutes and 20 seconds.

Equipment: A stopwatch or clock with a sweep second hand; an indoor or outdoor track or another suitable running area measured to 1.5 miles; testing forms to record data.

1. The student should refrain from smoking or eating for two hours preceding the test.

2. Allow adequate time prior to the test for stretching and warm-up exercises.

3. During the administration of the test the students can be informed of their lap times. If several students run at once, their individual times at the finish can be called out and recorded later.

4. An important consideration at the end of the run is the "cool down" period. The students should be cautioned about sitting or standing around immediately after the run to prevent venous pooling. They should be instructed to walk an additional five minutes or so in order to enhance venous return and aid in recovery.

How to Prepare for the Test

Consult your physician prior to starting this exercise program.

The following guidelines are presented based on a twelve week period preceding screening

Preparing for the MUSCULAR ENDURANCE test:

The progressive routine is to do as many bent-leg sit-ups (hands folded across the chest with someone holding your feet) as possible in one minute. At least three times per week do three sets (three groups of the number of repetitions you did in one minute).

Preparing for the UPPER BODY STRENGTH test:

Determine how many push-ups you can do in one minute. At least three times a week do three sets of the amount that you can do in one minute.

Preparing for the CARDIOVASCULAR test:

Below is a gradual schedule that would 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 that is encouraged.

WEEK	ACTIVITY	DISTANCE (mile)	TIME (min)	TIMES A WEEK
1	Walk	1	17-20	5
2	Walk	1.5	25-29	5
3	Walk	2	32-35	5
4	Walk	2	28-30	5
5	Walk/Jog	2	27	5
6	Walk/Jog	2	26	5
7	Walk/Jog	2	25	5
8	Walk/Jog	2	24	4
9	Jog	2	23	4
10	Jog	2	22	4
11	Jog	2	21	4
12	Jog	2	20	4

Site created and maintained by Lieutenant Flick
Created on August 23, 1998
Updated on October 19, 2006
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