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Fire Department Physical Agility Test

Candidate, you must bring this form with you when you report for the Physical Agility Test. WITHOUT THIS FORM, YOU WILL NOT BE TESTED.
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.
Pre-Employment Physical Agility Test Battery
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 completion of one repetition. The score is the number of bent leg sit-up's 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.
Minimum Scores for Entrance as a Firefighter II: Minimum Scores for Each Test Reflect the Same Standard Applied to All Candidates that each Candidate Be Fairly Fit.

Age/Sex

    
     

Male

Sit-ups

Flex

Bench

1.5 Mile Run

20-29

38

16.5 in

99%

12:51

30-39

35

15.5

88

13:36

40-49

29

14.3

80

14:29

50-59

24

13.3

71

15:26

     

Female

Sit-ups

Flex

Bench

1.5 Mile Run

20-29

32

19.3 in

59%

15:26

30-39

25

18.3

53

15:57

40-49

20

17.3

50

16:58

50-59

14

16.8

44

17:54

Note: This is a pass/fail test. Failure of any one section is a disqualification.
Suggestions for Preparation for the Tests
It is suggested that you consult your physician regarding the steps and exercises outlined 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 he or she recommends an alternative regimen and/or exercises.
Preparing for the MUSCULAR ENDURANCE test:
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).
Preparing for the FLEXIBILITY test:
Performing sitting types of stretching exercises daily will increase flexibility. There are two suggested exercises:
Sit-and-Reach - Try five (5) repetitions of the 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.
Preparing for the ABSOLUTE STRENGTH test:
If you have access to weights, determine the maximum weight that you can safely bench press one time. Take 60% 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 possible in one minute. At least three times per week, try three sets (three groups of the number of repetitions you did in one minute).
Preparing for the CARDIOVASCULAR CAPACITY test:
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

******************************IMPORTANT*******************************
 
 
Begin your exercise immediately to maximize your opportunity to succeed!!
Don't Wait Until the Day Before the Agility Test

 

 

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Anne Arundel County, Maryland. 44 Calvert Street, Annapolis, Maryland 21401 | Tele: (410) 222-7000