Physical Test Guidance

Running, long jump, chin-ups and the measurement rules of police and defence physical tests.

2 MonthsDuration 10Chapters41Topics

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Syllabus · पाठ्यक्रम

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01Physical Tests - Overview 4 topics

PST and PET - what each checks
Qualifying nature of physical tests
Reading the official notification for exact standards
Relaxations for women, categories and regions as notified

02Physical Standard Test - Measurement Rules 4 topics

Height measurement
Chest - unexpanded, expanded and expansion
Weight and BMI
Unit conversions (feet-inch to cm)

03Running - Technique & Pacing 4 topics

Posture, arm action and breathing
Even pacing and lap-time planning
Interval and tempo runs
Speed and distance calculations

04Long Jump & High Jump 4 topics

Phases of the long jump
Take-off line and foul rules
How a jump is measured
High jump attempts and bar rules

05Chin-ups, Pull-ups & Strength 4 topics

Grip types
What counts as a valid rep
Beginner progressions - dead hang, negatives, band-assisted
Core and upper body strength

06Warm-up, Cool-down & Flexibility 4 topics

Purpose of warm-up
Dynamic stretches before training
Cool-down and static stretches
Mobility routine

07Training Plan & Progression 5 topics

Weekly plan for 8 weeks
Gradual increase (about 10% rule)
Rest days and recovery
Heart rate basics
Tapering before the test

08Diet, Hydration & Sleep 4 topics

Carbohydrates, protein and fats for training
Affordable Indian food choices
Water and ORS in hot weather
Sleep and recovery

09Injury Prevention & First Aid 4 topics

Shoes, surface and overtraining
Sprains - RICE
Cramps
Heat exhaustion and heat stroke - call 108 / 112

10Test Day Preparation 4 topics

Documents and reporting time
Meal and shoes on test day
Warm-up at the venue
Fair play - no drugs or supplements of unknown origin

About

You will be able to

Explain the difference between the Physical Standard Test (PST) and the Physical Efficiency Test (PET)
Know how height, chest, chest expansion and weight are measured and check own measurements correctly
Use correct running technique, pacing and lap-time planning for timed distance runs
Follow long jump, high jump and chin-up / pull-up rules so that attempts and reps are not declared foul
Follow a safe weekly training plan with warm-up, cool-down, diet, sleep and recovery
Prevent and give first aid for common training problems like sprains, cramps and heat illness

Who it is for

Agniveer (Army / Navy / Air Force) aspirants preparing for the physical fitness test
SSC GD Constable, SSC CPO (Sub-Inspector) and UP Police aspirants preparing for PST / PET
Any candidate whose written exam is followed by a physical test

What you need

Basic good health; a doctor's check-up is advised before starting hard training
Running shoes, a sports dress and access to a ground or track

Questions

What are the exact running time and height standards for my exam?

They differ from exam to exam and change with each recruitment. Always follow the official notification of your recruitment; this course teaches the method, rules and training to meet them.

I cannot do even one pull-up. Can I still prepare?

Yes. Start with dead hangs, slow negative reps and band-assisted pull-ups; most beginners build up steadily over a few weeks of regular practice.

Is a medical check-up needed before training?

It is advised, especially if you have any health problem. Stop training and see a doctor if you feel chest pain, severe breathlessness or dizziness.

How long before the test should I start?

Ideally 8 weeks or more. Our 2-month plan builds up running, jumps and strength gradually to avoid injury.