Park Ranger

Fitness Test Protocol

General Guidelines
Subjects should not eat a heavy meal or smoke for at least 2 to 3 hours prior to the test. Participants should warm up and stretch thoroughly prior to each element.

A fitness assessor will be assigned to monitor one subject at a time while the subject is testing, to count each properly performed effort and monitor for improper technique, which will not be counted.

A fitness assessor whose sole duty is to monitor the time will time each assessment. The assessors will record scores immediately following the specific element.

Up to 15 minutes of recovery time will be given between the mile and a half run and the 300 meter run.

Purpose - Measure dynamic strength of abdominals and hip flexors, areas critical for support of most physical activity.

Technique - Subject lies on floor, and bends knees at 90-degree angle, putting feet flat on floor. Fingers of hands are interlaced and placed behind head. Neck is to remain neutral (not pulled forward) during sit-ups. Partner anchors feet. Start in down position. Subject touches elbows to knees and returns to down position to complete one sit-up. Subjects are not to hold breath during assessment.

Critical Elements - Shoulders must touch the floor in the down position. Subject must keep all fingers interlaced and touching the back of the head throughout sit-up. Neck must remain neutral (aligned) with body. Subject may not lift buttocks off floor during sit-up. Elbows must touch knees.

Time allowed - One minute. Sit-up must be completed fully and properly to count.

Purpose - Measure dynamic strength of triceps, pectorals, and anterior deltoids, indicating upper body strength and endurance.

Technique - Standard push-ups from the toes. Subject keeps feet together, hands shoulder-width apart and even with the shoulders. Back is straight throughout assessment, in same line as legs. Starting position is with arms softly extended. Chest of subject is lowered to touch 3" square foam block placed directly between hands of subject, then returns to starting position for one count.

Critical Elements - Feet must stay within body width. Back must stay straight. Elbows must be fully extended at up position. Chest (not clothing only) must touch block in down position. Lying on floor between or during pushups is not allowed.

Time allowed - No time limit. Push-up must be completed fully and properly to count. Test is stopped when subject shows improper technique for two pushups in a row, or touches any part of body to floor besides hands and feet.

Purpose - Measure leg strength and power, particularly of quadriceps and calves. Leg strength is critical predictor of many essential functions.

Technique - Subject stands flat footed, feet parallel to wall, inner foot touching wall, and reaches as high as possible with hand closest to wall, leaving mark on wall. Both feet must remain planted to start, no step is allowed. Subject then jumps up with both feet to a maximum height. At the high point, a mark is made with the fingertips of the outstretched hand. Best of three efforts is recorded to nearest ½ inch. The distance between the 'standing' mark and the 'jumping' mark is used to determine vertical jump height.

Critical Elements - Initial reach should be greatest possible, at maximum stretch, with foot against wall and arm and body fully extended. Subject may kneel to jump, but not take any steps.

Time allowed - No time limit involved. Three jumps per subject allowed.

Purpose - Measure cardiovascular aerobic capacity in a maximal aerobic activity.

Technique - The 1.5 mile run is administered on a track or relatively flat measured course. Subject is to run the course as fast as possible. Pacing is recommended.

Critical Elements - Subjects are to warm up and stretch before running. A mandatory cool down is enforced upon completion, requiring participants to walk around for at least 5 minutes immediately after the run.

Time allowed - The maximum time allowed for qualification.

Purpose - Measure anaerobic capacity, essential for numerous duties including physical confrontation or emergency rescues.

Technique - Administered on a track or flat, even-surfaced measured course free of distractions and hazards. Subject is to run 300 meters as fast as possible.

Critical Elements - Subject must be thoroughly warmed up and stretched prior to running. A mandatory cool down is required after completion.

Time allowed - The maximum time allowed for qualification.

Purpose - Measure absolute upper body strength, critical for many essential functions.

Technique - Using Universal DVR bench press machine or free weights, subject lies on bench, feet on floor. Bar is placed between subject’s chin and chest, with adequate space above chest to prevent strain on rotator cuffs. Subject lifts the weight (see formula below) – one repetition.

(.68 x body weight) – 18.41

1.016

Critical Elements - Arms must softly but fully extend to count as a lift. Subject should exhale on lift. If using free weights, two spotters are required to assist and provide safety.

Time allowed - Enough time to complete lifts with up to a minute between lifts.

Purpose - Measure basic agility and overall movement capability

Technique -

1. Participant starts to the left of the cones in a prone position (as with a push-up start), chest, hips, thighs on the ground, toes curled under with the fingertips and chest (at the nipple-line) on the starting line.
2. "Ready-go" command, Watch starts on go.
3. Subject pushes up, sprints to opposite end line. Foot must break the plane of the line. Subject returns to the start line, makes a turn around the start line cone, then weaves a figure eight down the four cones and weaves back to the start line cone. After running around the start line cone, the subject makes yet another turn and sprints back to the far line, returning directly to the start line cone
4. Clock stops when any part of the subject's body crosses the line. Time is recorded to the nearest 1/10th second.

Two attempts are permitted. The test consists of two parallel lines 30' apart. With two end cones centered on each end line and two more centered, one each 10 feet from each end line. There is to be one sub-maximal practice trial and one performance trial for subjects with at least one-minute rest between them

Critical Elements - Subjects must be advised that this test should be completed only in court/tennis or cross training type shoes and not in running shoes due to safety related concerns for lateral stability.

Time allowed - The maximum time allowed for qualification.