If your upcoming test is a yearly exam in school, ask the teacher for details. If you are applying for the police department or military, ask a recruiter or look online for test specifics. All branches of the US military and many local police and fire departments list requirements for physical fitness tests online. Most fire departments in the US use the Candidate Physical Ability Test (CPAT), which includes a stair climb, hose drag, ladder raise, rescue drag, forcible entry, and a maze crawl. [1] X Research source If your test is through your employer, see if your prospective employer contracts testing through the National Testing Network, and visit their website for information on testing and preparation. [2] X Research source If you cannot find out what will be on the test, create a routine testing the main components of most physical fitness tests: pushups, sit-ups, pull-ups, and running. [3] X Research source
If you are not currently physically active, make sure you are healthy enough to take the test before trying to complete it. Both the American Heart Association and the American College of Sports Medicine have information online to determine if you are healthy enough. Basically, you should not have any pain in your chest, shoulder, or neck while you are exercising or immediately afterwards. If you do, talk to a doctor first. You should also talk to a doctor if you have a heart condition, get dizzy enough to lose consciousness, or get extremely out of breath after exercising only a little bit.
Make sure your schedule and expectations are realistic and healthy. If you cannot safely meet the goals in the amount of time you have left, you may want to discuss the problem with your teacher or recruiter and ask to take the test at a later time.
If you’re new to exercising regularly, you may want to start smaller. Start with four days a week and work up to more. [7] X Research source Always consult your doctor before starting a new fitness routine. Include time in your daily schedule for warm-up and cool-down exercises. Taking five minutes before beginning to warm up and five minutes after completing training to cool down is usually sufficient. Also, put stretching into your routine. You don’t necessarily need to stretch before you exercise. You can actually do it afterwards. The point is to increase flexibility by moving through all muscle groups. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Check online for available guidelines for preparing for your particular physical fitness test. The US Army, for example, publishes a pamphlet with general guidelines, nutritional information, and specific training activities. Practice types of exercises in the same order as on the test, if possible. [9] X Research source
Shoes are extremely important for running or any other similar aerobic exercise. Make sure to get shoes made for the specific activity you will be concentrating on. Running shoes, for example, are made differently than cross-trainers in ways that could affect your performance. Get clothes that are comfortable, but not overly baggy or loose, since these can get caught in fitness machines or otherwise hamper your fitness regimen. Choose moisture-wicking fabrics like Coolmax, Dri-Fit, and Supplex. Don’t forget to look for socks that will keep your feet dry.
Instead of your regular workout, spend that time mentally preparing for your test by visualizing yourself passing with flying colors.
For example, eat a salad with lots of fruits and vegetables, tuna, a whole grain (like quinoa), and a light dressing the night before. Avoid fatty foods the night before your test, especially.
Aim for 20% or less fat, 30% protein, and 50% carbohydrates. Avoid foods high in fiber, though. The added carbohydrates will add glycogen to your muscles to help you push yourself a little more. [20] X Research source Stick to things you know your stomach can handle. You don’t want to try new foods the morning of the test.
The best warmups are light exercises that don’t cause you to exert yourself too much. For example, walking, swimming, or biking for about 5 minutes is all you need to warm up.
