Emergency Services Fitness Testing in Melbourne, VICTORIA

Are you looking to apply to be in the Victorian Police Force, Protective Services Officer – PSO, Melbourne Fire Brigade (MFB), Country Fire Authority (CFA) or part of the Australian Defence Force (ADF)?

To be accepted into any of these organisations in Victoria all applicants must go through a selecting process that requires you to have a certain level of fitness.

The fitness testing for each of the organisations vary slightly, but for anyone looking to be a successful applicant you MUST pass all the required components.

To pass any of these fitness test you must take your preparation seriously. That’s where we come in, we run the tests and give you a fitness program that best suits your requirements so your are 100% confident going in to the test.

*Please Note that all Emergency Service Fitness Test sessions are run from our Personal Training Studio in Ascot Vale.

We can run you through all the fitness based test procedures that you will have to undertake in the recruitment process and make sure that you are going to pass with flying colors! If after the trial run of the fitness tests you are not passing them with ease, then we can design a program that will make sure you will succeed.

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Fitness Testing Requirements

Problems passing the Fitness Testing:

The most common question that has been asked by our previous clients involves the Multistage Fitness Test (or beep test) and how to improve their beep test score.

People can often be training quite hard by themselves for the last few months, regularly going to the gym, playing sport and running but are still having trouble with achieving the required beep test score. Although all these activities are great for general fitness, they are not specific enough for the test that they are trying to prepare for.

So how do you improve your beep test score?

Make sure you’re doing the right training for the beep test, and

Practise, Practise, Practise!!!

With a specific running and strength program that is targeted at improving your aerobic capacity, the beep test is a test that you will pass with flying colors.

Victorian Police Fitness Test Outline

Victorian Police Fitness Training
This is a summary of the physical fitness tests that applicants are required to undertake during the Victoria Police recruit application process. Potential recruits must successful complete all of these tests for their application to progress to the next stage. Completing the Physical Fitness Testing indicates that you currently possess the necessary physical function in the areas of cardiovascular fitness, speed/agility and muscular strength to cope with the requirements of general operational police duties, within Victoria Police. The Victorian Police makes no distinctions between age and gender. All applicants are required to achieve the same standard in all test. For all the physical fitness tests, applicants are allowed two attempts to pass each test within one application period.

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There are seven test in the Victorian Police Physical Fitness Test. All the test involve some sort of physical exertion which includes jogging, running, sprinting, changing direction at speed, swimming, climbing over an obstacle, and generating or maintaining strength in certain muscle groups.

TEST COMPONENT OF FITNESS MEASURED
1. Grip Strength Strength (upper arm/forearm)
2. Illinois agility run Coordination (agility and speed)
3. 20 metre shuttle run Aerobic/cardio respiratory fitness
4. Push Ups Strength (upper body) and core strength
5. Prone Hold Core abdominal strength
6. Obstacle Climb Functional ability to climb over an obstacle
7. 100 metre swim Functional ability to travel safely and efficiently in a water environment

A brief description of each test and the scores required

The tests are conducted in the order listed above, with adequate recovery time between each individual test. If you are unsuccessful on the grip strength or Illinois agility run, you will be given another attempt to successfully complete these tests. Time will also be scheduled between these attempts for recovery before repeating. Below is a brief description of each test and the scores applicants are required to achieve to pass.

Grip test – handgrip dynamometer test

To pass the test: All applicants must achieve a score of ≥ 30.0 kg on both left and right hands

Illinois agility run

To pass the test: All applicants must achieve a score of ≤ 20.00 seconds

20m shuttle run – multi-stage fitness test (beep test)

To pass the test: All applicants must achieve a score of ≥ 5.01 (this corresponds to running approximately 660 meters in 4 minutes and 20 seconds)

Push Ups

To pass the test: All applicants must complete 5 successive push ups

Prone Hold

To pass the test: All applicants must hold the prone bridge position for 60 seconds

Obstacle climb

To pass the test: All applicants must successfully climb over an obstacle which is 1.3 metres high

100m Swim

To pass the test: All applicants must successfully swim 100 metres in ≤ 4.00 minutes

Preparing for the Victorian Police Physical Fitness Test

Applicants should take their preparation seriously and practise, practise, practise!

By practising all the test it will give you the opportunity to evaluate your current fitness level without risking one of only two official fitness test attempts. Being shown what you can expect from your fitness test, how the tests are conducted and the best ways to train for each test is vital for an applicants success.

Every Victorian Police applicant should attempt the tests to find out their strength and weaknesses before the official day (especially the Illinois agility run, beep test, push ups, prone bridge and 100m swim).

Given that the tests described are physical in nature, it is in your best interests to undertake a structured exercise program in preparation for your testing day. Consulting with a suitably qualified exercise specialists from MaxNRG Personal Training is a great way to train under the guidance of people who have had experience in preparing recruits for the police force and other emergency services. Preparing well in advance allows your body to adapt to the physiological (training) loads needed to get you ‘fitter’ and ‘stronger’. This will also allow you time to gauge your fitness levels along the way and change your training regime with your trainer if necessary. If you leave your training until ‘the last minute’, you will have less opportunity to adapt physically and also less time to change your training if your fitness levels require it.

It is important to remember that you may be a little anxious or nervous on the day of the fitness testing. With that in mind, it is generally a good idea to practice some of the tests yourself (especially the Illinois agility run, beep test, push ups, prone bridge and swim) before your testing day. These tests are relatively easy to set up and run through. The best way to prepare for your fitness day is to train yourself to a level above the required standards, so that even if your not feeling 100% on the day of the test, you will still be successful in passing.

PLEASE NOTE: MaxNRG Personal Training can help all applicants with each test except for the 100m Swim. If needed, MaxNRG can also arrange separate swimming lessons with an experienced swimming coach.

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Protective Services Officers Fitness Test Outline

Protective Services Officers Fitness Training

This is a summary of the physical fitness tests that applicants are required to undertake during the Protective Services Officer (PSO) application process. PSO’s must successful complete all of these tests for their application to progress to the next stage. Completing the Physical Fitness Testing indicates that you currently possess the necessary physical function in the areas of cardiovascular fitness, speed/agility and muscular strength to cope with the requirements of general operational duties. The fitness tests have no distinctions between age and gender and all applicants are required to achieve the same standard in all test.

There are only six test in the Protective Services Physical Fitness Test. The test requirements are the same as applicants wishing to enter the police force except for the 100m swim is excluded from the testing.
1. Grip Strength
2. Illinois agility run
3. 20 metre shuttle run
4. Push Ups
5. Prone Hold
6. Obstacle Climb

A brief description of each test and the scores required

The tests are conducted in the order listed above, with adequate recovery time between each individual test. If you are unsuccessful on the grip strength or Illinois agility run, you will be given another attempt to successfully complete these tests. Time will also be scheduled between these attempts for recovery before repeating. Below is a brief description of each test and the scores applicants are required to achieve to pass.

Grip test – handgrip dynamometer test

To pass the test: All applicants must achieve a score of ≥ 30.0 kg on both left and right hands

Illinois agility run

To pass the test: All applicants must achieve a score of ≤ 20.00 seconds

20m shuttle run – multi-stage fitness test (beep test)

To pass the test: All applicants must achieve a score of ≥ 5.01 (this corresponds to running approximately 660 meters in 4 minutes and 20 seconds)

Push Ups

To pass the test: All applicants must complete 5 successive push ups

Prone Hold

To pass the test: All applicants must hold the prone bridge position for 60 seconds

Obstacle climb

To pass the test: All applicants must successfully climb over an obstacle which is 1.3 metres high

Preparing for the Protective Services Officer Physical Fitness Test

Applicants should take their preparation seriously and practise, practise, practise!

By practising all the test it will give you the opportunity to evaluate your current fitness level without risking poor performance in your official fitness test attempts. Being shown what you can expect from your fitness test, how the tests are conducted and the best ways to train for each test is vital for your PSO application to be successful.

Anyone looking for a career as a Protective Services Officer should attempt the tests to find out their strength and weaknesses before the official day (especially the Illinois agility run and beep test.

Given that the tests described are physical in nature, it is in your best interests to seek professional guidance with a specific exercise program to help you prepare for your fitness testing. Consulting with a qualified exercise professional from MaxNRG Personal Training is a great way to train under the guidance of people who have had experience in preparing past recruits for the police force and other emergency services.

Preparing well in advance is essential!. If you leave your training until ‘the last minute’, you will have less opportunity to adapt physically and also less time to change your training if your fitness levels require it.

Enquire about Protective Services Officer Fitness Training

Melbourne Fire Brigade Fitness Test Outline

Melbourne Fire Brigade Fitness Training

Career Firefighter Recruitment Process

The Recruit Firefighter selection process involves a number of stages designed to determine an applicant’s suitability to meet the requirements of the role of Recruit Firefighter.

The Melbourne Fire and Emergency Services Board (MFESB) does not have an age limit for applicants, other than being old enough to hold a driver’s licence, with any age who consider themselves suitably skilled are welcome to apply.

Applicants will be allowed a maximum of three (3) attempts/invitations at each stage of the selection process.
The MFESB Physical Fitness and Firefighting Aptitude Tests have been designed to simulate actual duties on the fire ground. The tests require that applicants be physically fit to be successful.

Following a structured physical fitness training program with a personal trainer will give applicants the best possible chance of successfully completing the tests.

The tests require that applicants be physically fit to be successful.

The first stage of the MFB recruitment process is the physical fitness test is the 20m shuttle run – multi-stage fitness test (beep test). The shuttle run is used as a method of assessing whether an applicant has the necessary level of aerobic and cardiovascular fitness for the job of a career firefighter.

Applicants are required to achieve a level of 9.6 to pass the test. The test requirements of applicants is harder than the Victorian Police Applicants who only need to record a score of Level 6.10 to pass the test.

Preparing for the Melbourne Fire Brigade Recruitment Process

Applicants should take their preparation seriously and practise, practise, practise!
It has been identified that aerobic fitness, flexibility, muscular strength and muscular endurance are important fitness components of a professional fire fighter.

Once applicants have successfully completed Stage 1 of the MFB recruitment process they can then move onto Stage 2.

More information on the exact requirements of each Stage, visit the Melbourne Fire Brigade website: http://www.mfb.vic.gov.au/

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PLEASE NOTE: MaxNRG Personal Training can help all applicants with Stage 1 of the MFB Process and conduct the test required for applicants to reach the level of fitness required. Some aspects of Stage 2 which are simulations of actual tasks performed on the job, requires having access to firefighting equipment and clothing and can not be supplied by our trainers.

Stage 2 of the MFB recruitment process involves the firefighting aptitude test, which in addition to the physical requirements of muscular strength and endurance, there are six aptitudes that are tested.

  • 1. Acrophobia
  • 2. Claustrophobia
  • 3. Manual dexterity
  • 4. Colour matching
  • 5. Visual recognition
  • 6. Balance and Coordination

Acrophobia is tested during the ladder climb. The other five aptitudes are tested during various sections of the firefighting task course. Each aptitude is a vital component of firefighting and must be demonstrated. Failure to complete any test means disqualification from further testing.

The firefighting task course is designed to test an applicant’s endurance and ability to perform fundamental physical tasks that firefighters must perform. The course is a series of ten tasks, which are simulations of actual tasks performed on the job

TEST COMPONENT OF FITNESS MEASURED
1. Tunnel Crawl Flexibility, aerobic endurance
2. Hose Coupling Manual dexterity, colour matching capabilities
3. Ladder Raise, Lower & Extension Upper body muscular strength and endurance and coordination
4. Hose Reel Drag Muscular strength and endurance
5. Hose Drag and Hold Muscular strength and endurance
6. Tower Climb and Container Haul Aerobic capacity, muscular endurance and strength
7. Tower Climb & Visual Recognition Aerobic capacity and muscular endurance, and tests for acrophobia
8. Beam Walk Balance and coordination
9. Chain Cutting Upper body strength and endurance
10. Victim Rescue Aerobic / anaerobic / muscular strength & endurance

A brief description of each test and the scores required

Each task has a pass / fail criteria associated with its completion. There is an overall time of 14 minutes in which the task course must be completed and three tasks have an individual time limit imposed upon them.

These tasks must be completed consecutively with the applicant wearing firefighter tunic, overalls, gloves, helmet and breathing apparatus (weighing approximately 11kg).

Tunnel Crawl

To pass the test:The applicant is to crawl through a darkened tunnel and follow all instructions given.

Hose Coupling

To pass the test:Connect hose couplings according to the color coding marked on
both the coupling and the connection point

Ladder Raise, Lower & Extension

To pass the test: Lift a nine metre ladder from the ground and raise it hand over hand, from
underneath, until the ladder is hard against the wall. As soon as the ladder touches the wall (reaches the vertical position), you are to lower the ladder, hand over hand, until it is on the ground. After completing the above task you are required to extend a ladder that is secured to the side of the building. You are required to extend the ladder ten
rungs as indicated and then return it to the start position.

Hose Reel Drag

To pass the test:The applicant is required to pick up a 25mm high-pressure hose from the appliance and drag it in a straight line towards the barrier 20 metres away. Once at the barrier they are to turn 45 degrees and continue to drag the hose a further 10 meters to the finish point, which is marked by a line on the ground. Applicants must complete this task in 45 seconds.

Hose Drag and Hold

To pass the test:Applicants must pick up a charged (pressurised) 65mm hose and drag the hose a distance of 5 metres. Open the branch and control the hose for 2 minutes within designated area. At 30-second intervals applicants will be instructed to redirect the flow to the edge of one barrier for a period of 30 seconds. At the completion of 2 minutes applicants will be instructed to turn the water off and place the hose on the ground

Tower Climb and Container Haul

To pass the test:A high rise pack (weighing approximately 11 kg) will be placed over applicants left shoulder. They then need to hold the stair rail and proceed to the 3rd floor one step at a time. Once on the 3rd floor, the high rise pack will be taken off and the applicants are to then proceed to the balcony where they will find the attached rope line. With this rope they are to haul, hand over hand, the 10 kg container attached to the rope
up to the 3rd floor balcony and pull the container over the rail and place it upright on the floor of the balcony. Applicants must complete the Container Haul part of this task in 25 seconds.

Tower Climb & Visual Recognition

To pass the test:The applicant is required to identify the symbols presented on three flashcards being held at ground level from the 7th floor of the tower.

Beam Walk

To pass the test:The applicant is required to carry bolt cutters in one hand and safety glasses in the as they walk along this beam to the end without stopping.

Chain Cutting

To pass the test:The applicant is required to use their bolt cutters to cut through the chain in two locations, as directed by the instructor.

Victim Rescue

To pass the test:The applicant is required to hold a 65Kg dummy under the arms, gripping across the chest and drag it backwards around a course of 45m. Applicants must complete this task in 70 seconds.

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Country Fire Authority Fitness Test Outline

A challenging and rewarding career is offered by CFA, with a high level of job satisfaction and the opportunity to create a safer community. CFA career firefighters require above average levels of aerobic and cardiovascular fitness to perform their role. All recruits need to take part in a Physical fitness test and Recruit Firefighter Challenge. These tests are undertaken as they simulate the physical and ability requirements of a career firefighter.

Firefighting could be a physically and emotionally demanding job. You could be dragging hoses, climbing ladders or lugging equipment up steep inclines, so an adequate level of strength, fitness and endurance is mandatory.

The first stage of the cfa recruitment process is the physical fitness test which involves the 20m shuttle run – multi-stage fitness test (beep test). The shuttle run is used as a method of assessing whether an applicant has the necessary level of aerobic and cardiovascular fitness for the job of a career firefighter.

The 20m shuttle run – multi-stage fitness test (beep test) consists of applicant’s running back and forth over a measured distance of 20 meters at a steady pace set by recorded tones or beeps. The pace set by these tones increases each minute. At each tone the applicant is required to have passed or have met the 20 meter mark by placing one foot on or over the line, then turn and reach the other marker by then next tone.

As the assessment progresses through each minute, the time between each tone decreases requiring each applicant to run at an ever increasing pace.

Unlike Victorian Police Applicants who only need to record a score of Level 6.10 to pass the test, to successfully complete this assessment for the cfa recruitment process each applicant must complete Level 9, shuttle 6 which will take about 9 minutes to complete and involve 78 single shuttles. (Level 6.10 corresponds to running approximately 50 shuttles in just over 6 minutes)

Below is an example of the Beep Test

Stage 2 of the recruitment process for CFA career firefighters is to successfully complete the challenge test, which requires applicants to have above average levels of aerobic fitness, muscular strength and endurance.

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Please Note: MaxNRG Personal Training can help all applicants with Stage 1 of the CFA Process and conduct the test required for applicants to reach the level of fitness required for the beep test. Some aspects of Stage 2 which are simulations of actual tasks performed on the job, requires having access to firefighting equipment and clothing and can not be supplied by our trainers.

The course involves a series of seven test in the CFA Practical assessment – Recruit Firefighter Challenge. All the test are simulations of actual tasks performed on the job.

TEST COMPONENT OF FITNESS MEASURED
1. Tunnel Crawl Flexibility, aerobic endurance
2. Container Haul Anaerobic, muscular strength & Endurance
3. Hose Hold and Drag Anaerobic, muscular strength & endurance
4. Victim Rescue Aerobic / anaerobic / muscular strength & endurance
5. Balance Beam Aerobic
6. Coupling Board Dexterity test
7. Ladder Climb Aerobic & muscular endurance

A brief description of each test and the scores required

Each task has a pass / fail criteria associated with its completion. Failure to complete any of the individual tasks or the whole course within the accepted timeframe of 10 minutes and 30 seconds will be deemed as a failure.
The tools, equipment and props used in the assessment have been chosen to provide a safe, consistent and valid measure of an applicant’s physical abilities.

In order to maintain consistency all protective gear will be supplied by CFA.

  • CFA Structural gloves
  • CFA Helmet
  • CFA Turnout coat
  • CFA Turnout over pants
  • CFA Self Contained Breathing Apparatus
Tunnel Crawl

To pass the test:The applicant is to crawl through a darkened tunnel and follow all instructions given.

Container Haul

To pass the test:The applicant will haul, hand over hand in a controlled manner a 20kg container up the side wall of the building and then lift the container over the railing and place it onto the ground.

Hose Hold & Drag

To pass the test: The applicant will be required to hold the branch (nozzle) of a 38mm hose whilst flowing water at 800KPa for 1 minute. At the completion of this minute the pressure of the water will be reduced to 600KPa and the applicant whilst still flowing water from the hose will be required to advance (drag) the hose forward a distance of 15m. When the applicant passes the target the pressure of the water will be increased to 800KPa and the applicant will again be required to hold the branch for a further 1 minute.

Victim Rescue

To pass the test:The applicant is required to hold a 70Kg dummy under the arms, gripping across the chest and drag it backwards around a course of 60m.

Balance Beam

To pass the test:The applicant is required to walk (forwards) along the balance beam to the end without stopping. Once at the end of the beam the applicant is required to turn around whilst still on the beam and return to the starting point.

Coupling Board

To pass the test:A container will be at the base of the coupling board with 11 matching couplings. The applicant is required to connect a number of hose couplings to their corresponding coupling on a board. When the couplings are connected together they are to be made hand tight.

Ladder Climb

To pass the test:The applicant will be required to climb to the top of a 14.5m extension ladder in a safe manner before stepping off and onto the roof of a building. Once the applicant has stepped onto the roof they will then climb back onto the ladder and safely climb down to the ground.

Below is an example of the Challenge Test – For Career Firefighters Only

Preparing for the Country Fire Authority – Career Firefighter Recruitment Process

Applicants should take their preparation seriously and practise, practise, practise!
It has been identified that aerobic fitness, flexibility, muscular strength and muscular endurance are important fitness components of a professional fire fighter.

More information on the exact requirements visit the Country Fire Authority website: http://www.cfa.vic.gov.au/

Enquire about Country Fire Authority Fitness Training

Australian Defence Force Fitness Test Outline

Australian Defence Force Fitness Training
In the Australian Defence Force physical fitness plays a very vital role, both in the permanent and Reserve forces. Because of this much like the Victorian Police Force, MFB and CFA they have a fitness assessment that applicants need to pass to gain entry into the Navy, Army and Air Force. The aim of the Physical Fitness Assessment is to determine if a potential recruit is at a sufficient level of fitness to safely commence training with the Australian Defence Force. This assessment must be passed at some time during the 4 weeks prior to enlistment or appointment. Failure to pass means you will be ineligible to join.

All candidates who have been recommended for appointment or enlistment must undergo a Physical Fitness Assessment prior to entry. This includes the 20m shuttle run – multi-stage fitness test (beep test) to measure your aerobic capacity. Army candidates must also be able to perform push-ups and sit-ups.
Royal Australian Navy
The Physical Fitness Assessment for Navy entry consists of push-ups, sit-ups and a shuttle run.

TEST REQUIREMENT
Male Push Ups 15
Male Sit Ups. 20 (feet held)
Male Beep Test 6.1
Female Push Ups 6
Female Sit Ups 20 (feet held)
Female Beep Test 6.1

The only exceptions are Navy Clearance Diver and Naval Reserve Diver applicants, who must pass the Physical Fitness Assessment at the following standards: 6 Chin Ups, 30 Push Ups, 25 Sit Ups and 10.1 in the Beep Test.

Australian Army Badge
The Physical Fitness Assessment for Army entry consists of push-ups, sit-ups and a shuttle run.

TEST REQUIREMENT
Male Push Ups 15
Male Sit Ups. 45 (feet held)
Male Beep Test 7.5
Female Push Ups 8
Female Sit Ups 45 (feet held)
Female Beep Test 7.5

For Special Forces Direct Recruiting Scheme candidates, they must pass the Physical Fitness Assessment at the following standards: 30 Push Ups, 60 Sit Ups and 10.1 in the Beep Test.

Royal Australian Air Force
The Physical Fitness Assesment for the Royal Australian Air Force entry consists of push-ups, sit-ups and a shuttle run.

TEST REQUIREMENT
Male Push Ups 10
Male Sit Ups. 20 (feet held)
Male Beep Test 6.5
Female Push Ups 4
Female Sit Ups 20 (feet held)
Female Beep Test 6.5

For applicants over the age of 55 the following standards Required are 5 Push Ups, 20 Sit Ups and 6.5 in the Beep Test for Males, and 3 Push Ups, 20 Sit Ups and 6.5 in the Beep Test for Females.

The only exceptions are Ground Defence Officer and Airfield Defence Guard applicants, who must pass the Physical Fitness Assessment at the following standards: 15 Push-Ups, 45 Sit-Ups and 7.5 in the Beep Test.

Body Mass Index Requirements

The Australian Defence Force have also has adopted the Body Mass Index (BMI) as another measure to determine an acceptable weight for height range for recruits.

You should fit the acceptable weight range if you wish to enroll in the Australian Defence Force.

How to calculate your BMI

BMI stands for Body Mass Index. It is a measure of body composition. BMI is calculated by taking a person’s weight and dividing by their height squared. For instance, if your height is 1.82 meters, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If your weight is 70.5 kilograms, then your BMI is 21.3 (70.5 / 3.3124)

Standard BMI Results for Recruits

  • BMI less than 18.5
    You will be assessed by the examining medical officer in order to determine whether you could cope with the demands of training.
  • BMI 18.5 to 30
    You fall within the acceptable range for entry.
  • BMI 30 to 33
    You fall within the acceptable range for entry however, your body fat percentage will also be calculated and recorded.
  • BMI above 33
    Is not acceptable for entry into the ADF and you will be classified as medically unfit. Should you lose weight and meet the BMI standards you will be requested to provide evidence of maintaining this weight loss for at least 6 months.

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So, if you want to pass any of these fitness test you must take your preparation seriously. Contact MaxNRG Personal Training today to discuss options.

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form below or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

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