Officer Health and Fitness

Experienced Officer and New Recruit candidates must be in good health and excellent physical condition.

Policing is a physically demanding job and Kingston Police is seeking applicants who are committed to long-term fitness and a healthy lifestyle. High fitness levels not only decrease the overall risk of injury but also supports mental health and well-being. We are committed to ensuring to the best of our ability that our members will be successful not only in recruit training but throughout their policing career.

See below for required fitness testing. Visit Police Fitness Personnel Ontario for scoring details. 

View examples videos of the Shuttle Run/Beep Test, Push-Ups, Core Endurance - Back Extension, and Sit and Reach testing.

Fitness Requirements

Officers

Experienced Officer Candidates

Must complete Ontario Fitness Pin testing with Kingston Police. The test is comprised of the following components: 

  • Max Endurance Test 
  • Push-ups 
  • Core Endurance - Back Extension
  • Sit and Reach (Trunk Forward Flexion)

Shuttle Run/Beep Test

This test is an evaluation of aerobic fitness. The objective is to follow the progressively faster pace over a 20-metre course.

Procedure:

A warm-up is included as part of the test and only the last portion of the test may require maximal effort.

  1. The test involves continuous running back and forth over a 20-metre course in time with taped audio signals. The time permitted to cover the 20 meters initially requires a very slow jog, which acts as a warm-up, then becomes progressively faster until the candidate is no longer able to keep up.
  2. In each leg of the run warning lines, placed 2 meters from each of the 20-metre end lines, must be reached before the audio signal sounds. The participant is cautioned when they miss a warning line. The test is terminated when 2 consecutive warning lines are missed or there are 3 end line infractions throughout the entire test (not touching the end line).

Scoring is broken down into gender and age categories.

Instructions for the participant:

At every signal, you must have reached one of the 20-metre lines at each end. One foot must be on or over the line. Then upon hearing the signal reverse your direction and arrive at the other line in time for the next signal. To turn, pivot on the ball of your foot. Do not make wide turns. At the start, it will be very slow, so you may reach the line with time to spare. However, you must wait for the signal before you leave. Two meters in front of the end lines are warning lines. If, twice in a row, you have not crossed the warning line when the signal sounds, the last stage announced on the tape is the last completed stage and you are finished.

You will be cautioned clearly when you miss the first warning line. However, you must still reach the end line before starting the next length. If you miss the warning line at one end, but you make it at the other end, the warnings start over. The two misses must be consecutive. When you finish, remain in your lane and exit out the end. Do not cross into another person’s lane.

 

2.4 KM (1.5 Mile) Run

This test is an evaluation of aerobic fitness and cardiovascular endurance. The goal is to run as quickly as possible.

Procedure:

Prior to the run the participant will warm up, including appropriate stretching for leg muscles. 

For the test the participant is required to cover an accurately measured 2.4 km (1.5 mile) distance in as short a time as possible. The test is conducted on a measured track. 

Time is recorded to the nearest second, and the score is based on age and gender. 

2000m Row

The 2000m row is designed to assess an individual's cardiovascular fitness.

Procedure:

Once started, the rower cannot stop until the 2000 meters is complete. Constant motion is crucial, and stopping results in a failed test. 

Push-ups are a test of muscular endurance, which is defined as the ability of a muscle to perform repeated contractions over a period of time.

Procedure:

We will instruct you on how to properly perform a push-up prior to beginning the test. The push-ups are to be performed consecutively and without a time limit. The test is terminated when you completed as many push-ups as possible, your form deviates too much from the proper method, or there is more than a two second pause between repetitions.

Males:

Start by laying on your stomach, legs together, hands, pointing forward, and positioned under your shoulders. To begin, push up from the mat by fully straightening your elbows, using the toes as the pivotal point. The upper body must be kept in a straight line. You then return to the starting position, chin to the mat. Neither the stomach nor thighs should touch the mat.

Females:

Start by laying on your stomach, legs together, hands, pointing forward, and positioned under your shoulders. To begin, push up from the mat by fully straightening your elbows and using the knees as the pivot point. The upper body must be kept in a straight line. You then return to the starting position, chin to the mat. The stomach should not touch the mat. You must have the lower leg remain in contact with the mat, ankles plantar-flexed. You may not bend your lower legs up at the knees.

It is not acceptable for either males or females to have feet against a wall or for a mat to be placed under the chin.

Procedure:

The participant lies face down on top of a bench with the top of their iliac crest positioned on the edge of the bench. Once the participant is secured, they raise up until they are parallel with their lower body. Their arms are placed across their chest with the hands on the opposing shoulders. The entire body forms one straight line with no rotation or lateral shifting. The participant stays in position as long as possible to a maximum of three minutes.

Scoring is broken down into gender and age categories.  

The Sit and Reach (trunk forward flexion) test measures the flexibility of the hamstring and lower back muscles. Flexibility depends upon the elasticity of the muscles, tendons and ligaments and is the ability to bend without injury.

Procedure:
Start by warming up for this test by performing slow stretching movements before taking the actual measurements. Without shoes on, you sit with legs fully extended and the soles of your feet placed flat against the flexometer. Keeping your knees fully extended, arms evenly stretched, and palms down, you bend and reach forward (without jerking). The position of maximum flexion must be held for approximately two seconds. You must complete the procedure twice with both results recorded and the higher result being scored.

New Recruit Candidates

Pre-Hire

  • Shuttle Run/Beep Test
    • Tested in-house by Kingston Police fitness appraisers
    • New Recruits must obtain at least a Level 7 to proceed in the hiring process 

Post-Hire (may include)

  • Ontario Fit Pin testing 
  • Ontario Police College (OPC) PREP test

Procedure:

  1. The test involves continuous running back and forth over a 20-metre course in time with taped audio signals. The time permitted to cover the 20 metres initially requires a very slow jog, which acts as a warm-up, then becomes progressively faster until the candidate is no longer able to keep up.
  2. In each leg of the run warning lines, placed 2 metres from each of the 20-metre end lines, must be reached before the audio signal sounds. The participant is cautioned when they miss a warning line. The test is terminated when 2 consecutive warning lines are missed or there are 3 end line infractions throughout the entire test (not touching the end line).

Instructions for candidate:

This test is an evaluation of aerobic fitness. A warm-up is included as part of the test and only the last portion of the test may require maximal effort. The objective is to follow the progressively faster pace over a 20-metre course.

At every signal, you must have reached one of the 20-metre lines at each end. One foot must be on or over the line. Then upon hearing the signal reverse your direction and arrive at the other line in time for the next signal. To turn, pivot on the ball of your foot. Do not make wide turns. At the start, it will be very slow, so you may reach the line with time to spare. However, you must wait for the signal before you leave. Two metres in front of the end lines are warning lines. If, twice in a row, you have not crossed the warning line when the signal sounds, the last stage announced on the tape is the last completed stage and you are finished.

You will be cautioned clearly when you miss the first warning line. However, you must still reach the end line before starting the next length. If you miss the warning line at one end, but you make it at the other end, the warnings start over. The two misses must be consecutive. When you finish, remain in your lane and exit out the end. Do not cross into another person’s lane.

Scoring is broken down into gender and age categories.

Ontario Fitness PIN

After you have been hired, and pre-OPC, you will be tested on the Ontario Fitness PIN. To pass the Fitness PIN, a minimum score of 75% is required.  The components of the Fitness PIN are:

  • Push-ups
  • Sit and reach (trunk forward flexion)
  • Core Endurance/Plank Hold or Back extension.
  • Shuttle run/Beep test

 

Push ups

Standard protocol:

  • lie on your stomach, legs together, hands pointing forward positioned directly under the shoulders
  • push up from the mat by fully straightening the elbows using the toes as the pivot point. The upper body must be kept in a straight line
  • return to the starting position, chin to the mat. Neither the stomach nor thighs should touch the mat
  • remember to breathe. Do not flex the hips or strain forcibly

Modified protocol:

  • lie on your stomach, legs together, hands pointing forward positioned directly under the shoulders
  • push up from the mat by fully straightening the elbows using the knees as the pivot point. The upper body must be kept in a straight line
  • return to the starting position, chin to the mat. Neither the stomach nor thighs should touch the mat, however the lower legs must remain on the mat
  • remember to breathe. Do not flex the hips or strain forcibly

It is unacceptable to have your feet against the wall or for a mat to be placed under the chin.

 

Sit and reach (trunk forward flexion)

  • Seated on the floor without shoes, legs fully extended and the soles of the feet placed flat against the measuring device. Soles of the feet must be 6 inches apart.
  • With knees fully extended, arms extended and hands atop one another palms down.
  • Bend at the waist and reach forward while exhaling.

The position of maximum flexion must be held for approximately two seconds. Knees cannot flex or the time doesn’t count.

 

Back extension/Core Endurance or Plank

  • Lie face down on top of the mats with lower body on mats.
  • Your legs need to be secured by another person.
  • Once secured raise up until you are parallel to your lower body. Place your arms across your chest and hands on the opposing shoulders.
  • Your entire body must be one straight line. Refer to pfpo.org for more info on the proper positioning and length of hold.

Shuttle run/Beep test

As above. For more information on the Fitness Pin, please visit Police Fitness Personnel Ontario. 

 

The OPC Fitness Requirements testing includes:

  • Shuttle Run/Beep Test
  • Physical Readiness Evaluation for Police (PREP test)

 

Shuttle Run/Beep Test

Once you have successfully passed the interview stage, you will be required to participate in the Leger 20m Shuttle Run. The required Physical Readiness Evaluation for Police (PREP) standard is achievement of a Level 7 on the Leger 20m Shuttle Run. To move onto the next components of the post-interview stage, you must achieve a level 7 on the shuttle run. Meeting this standard pre-hire increases the chances of success in reaching the required standard prior to graduation from OPC. 

The Shuttle Run involves continuous running between two lines 20-metres apart in time with taped audio signals.

To start, you stand behind one of the lines facing the second line and begin running when instructed by the recording. The speed at the start is quite slow. You will continue running between the two lines, turning when signaled by the recorded beeps. After about one minute a sound indicates an increase in speed and the beeps will be closer together. This continues each minute or level. If you reach the line before the beep sounds, you must wait until the beep sounds before continuing. The beep informs you of the “stage” you are at as the test progresses. Your score is the level and number of shuttles (20-metres) reached before you are unable to keep up with the taped audio.

The last level completed, not necessarily the level stopped, will be recorded.

Rules:

  • if the line is reached before the beep sounds, you must wait until the beep sounds before continuing
  • if the line is not reached before the beep sounds, you will be given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more beeps
  • in each leg of the shuttle run, you must reach the warning lines, placed 2-metres before each of the 20-metre end lines, before the permitted time elapses and the beep sounds
  • you will be warned the first time you fail to reach the line (within 2 metres) in time
  • if you miss two consecutive warning lines, your test is ended

You are required to walk for a few minutes after the test to help with recovery.

 

PREP Test

Once enrolled in the Basic Constable Training Program at Ontario Police College, you will be expected to pass all components of the PREP test, which includes a pursuit/ restraint circuit and the 20 metere Leger shuttle run. It is your responsibility to ensure that you are adequately prepared prior to arriving to the Ontario Police College.

PREP components:

  • Pursuit/Restraint Circuit requires you to complete, as quickly as possible, a 25-metre circuit four times (total distance = 100 meter) while wearing a 4 kg/9 lb soft weight belt and while wearing a 4 kg/9 lb weighted vest. During each rotation, you will be asked to climb a set of stairs and pass under a 24 inch barrier and in the second and fourth rotation, you will need to scale a 1.2m/ 4 ft fence. Following completion of the circuit, you will be asked to push and pull (35.5kg/78lbs) on the  “body control” simulator and perform one “arm restraint” simulations. You will then be required to complete your second set of two rotations of the circuit, push/pull, arm restraint, followed by the drag, a 77kg/170 lb rescue dummy for a distance of 15 meters. The Pursuit Restraint Circuit must be completed within 157 seconds or 2 minutes and 37 seconds to meet standards.
  • Shuttle Run, evaluated by running back and forth over a 20 meter course in time with tape recorded signals. The time to cover the 20 meter course is shortened progressively until you are unable to maintain the pace. A level 7 is required to meet standards.

OPC Instructors will work with you throughout Basic Constable Training Program to help you learn the techniques and develop the VO2 capacity required to pass each of the PREP components. However, it is important to note that you will be required to pass the PREP to graduate from OPC and be appointed as a Police Officer in the Province of Ontario.

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