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Physical Ability Test

Physical Ability Test
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THE PHYSICAL ABILITY TEST

This test will measure physical performance through a series of exercises that will be administered on a pass/fail basis.

All physical ability training sessions are conducted at:

San Francisco Police Academy
350 Amber Drive
San Francisco, CA 94131

Click here for directions to the San Francisco Police Academy.


The physical ability test will consist of the following:

Work Sample: Run through an obstacle course involving ducking under bars, going over a 3-foot high barrier, stepping over a curb, pushing a 225 lbs. sled 5 feet, and dragging a 140 lbs. dummy 25 feet.

Trigger Pull: Pull a gun trigger in a confined area 12 times within 25 seconds (each hand).

Sit-ups: Perform sit-ups, as fast as possible, for 60 seconds.

Arm Lift: Complete a single maximal contraction using a recording device to determine maximum force generated by arm muscles (three trials).

Leg Endurance: Pedal a bicycle, as fast as possible, for two minutes.

All candidates are required to perform the work sample and trigger pull events. Candidates who do not receive enough points from the work sample event will perform the additional events.


How to Prepare for the Physical Ability Test:

The following is a suggested exercise model that will help you prepare for the physical ability test. It requires no special equipment and can be done at very low cost. It consists of a warm-up drill, exercises, and a cool-off drill. You should consider exercising every other day.

When candidates take the physical ability test, they must wear gym shoes or sneakers. As a practical consideration, they should wear gym clothes, although these are not strictly required. An investment in gym shoes and gym clothes is a good idea.


THE EXERCISE MODEL

WARM UP
UPPER BODY EXERCISES
LOWER BODY EXERCISES
COOL DOWN
A FINAL WORD




WARM UP

A warm-up drill is an important part of any exercise program. It helps you flex and stretch your muscles, and prepare for the more strenuous efforts to follow. An efficient warm-up drill should take at least 5 minutes. The following are warm-up drill suggestions.

1. THE WALL PUSH:

  • Stand facing a wall, about an arm's length away. (Any wall will do: indoors, outdoors, in the kitchen, in the living room.)
  • Put both hands on the wall at shoulder height. Keep the back straight.
  • Put the left leg straight back. Bend the right leg at the knee.
  • Push against the wall with both hands for 20 seconds.
  • Put the right leg straight back straight. Bend the left leg at the knee.
  • Push against the wall with both hands for 20 seconds.
  • Repeat the drill 3 times for each leg.

2. ANKLE STRETCH:

  • Balance on your right foot.
  • Pull your left foot up behind you until it touches your rear end.
  • Hold it for 20 seconds.
  • Balance on your left foot.
  • Pull your right foot up behind you until it touches your rear end.
  • Hold it for 20 seconds.
  • Repeat the drill 3 times for each foot.

3. KNEE TO CHEST:

  • Balance on the left foot.
  • Pull the right knee to the chest.
  • Hold the knee in place for 20 seconds.
  • Balance on the right foot.
  • Pull the left knee to the chest.
  • Hold the knee in place for 20 seconds.
  • Repeat the drill for both knees 3 times.

4. CROSSOVER TOE TOUCH:

  • Stand with the right leg crossed over the left leg.
  • Bend over and try to touch the toes for 5 seconds.
  • Stand with the left leg crossed over the right leg.
  • Bend over and try to touch the toes for 5 seconds.
  • Repeat the drill for both legs 3 times.

5. SIDE STRETCH:

  • Stand with arms outstretched at shoulder height.
  • Bend sideways to the left and try to touch the ankle.
  • Hold the position for 5 seconds.
  • Bend sideways to the right and try to touch the ankle.
  • Hold the position for 5 seconds.
  • Repeat the drill for both the left and right hands 3 times.

6. SITTING TOE TOUCH:

  • Sit on the floor with legs outstretched and feet together.
  • Bend over and try to touch the toes.
  • Hold the position for 5 seconds.
  • Repeat the drill 3 times.

7. JOG IN PLACE:

  • Jog in place for 1 minute.
  • Be sure to lift each foot off the ground during the drill.


BACK TO EXERCISE MODEL


EXERCISES

UPPER BODY EXERCISES

1. PUSH UPS:

  • Lie on the floor, face down, back straight, feet together.
  • Place the hands on the floor, on either side of the chest, with elbows bent.
  • Push the body off the floor with the hands. Keep the feet together and the back straight.
  • When the body is off the floor and the elbows are straight, hold the position for 10 seconds.
  • Repeat the exercise 5 times.

2. DOOR PULLS:

  • Stand before an open door.
  • Curl both hands over the top of the door.
  • Pull the body up towards the top of the door.
  • Hold the position for 5 seconds.
  • Repeat the exercise 5 times.

3. PINK PEARL (The trigger pull exercise requires strong wrist and forearm muscles; thus we recommend this exercise):

  • Buy a soft, Pink Pearl rubber ball at a discount store for around $1.00. If you have a dog, borrow one of his or her slightly used tennis balls.
  • Squeeze the ball 10 times in one hand and 10 times in the other.
  • Keep the ball in your bag or back pack. Squeeze 10 times in each hand every other hour or so.

LOWER BODY EXERCISES

1. SIT UP:

  • Rest your back flat on the floor, hands laced behind your head, knees bent.
  • Bring the head up slowly and try to touch the knees.
  • Hold the position for 5 seconds.
  • Repeat the exercise 5 times.

2. SQUATS:

  • Stand up straight with fingers laced behind your head.
  • Bend the knees and lower the body so that your rear end almost touches the floor.
  • Hold the position for 5 seconds.
  • Repeat the exercise 5 times.

3. JOGGING:

  • Jog on the grass or on a dirt road. Try not to jog on cement.
  • Start out by jogging for 5 minutes.
  • Build up your jogging time slowly to 15 or 20 minutes.

4. OTHER IDEAS:

  • If you have a bicycle, try to ride 30 minutes every other day.
  • If you have access to a pool, try to swim 15 minutes every other day.

BACK TO EXERCISE MODEL


COOL DOWN

Once the exercises are finished, it is important to relax the breathing and the heart, and calm down. The following cool-down drills are offered as suggestions.

1. SLOW ARM STRETCH:

  • Sit on the floor with legs straight and comfortably spread.
  • Stretch the arms and attempt to touch the feet.
  • Hold the position for 5 seconds, then slowly sit up.
  • Repeat the drill 5 times.

2. SLOW BACK STRETCH:

  • Lie on your stomach and hold your upper body off the floor with your arms.
  • Slowly bend your back up and look up.
  • Hold the position for 5 seconds.
  • Repeat the drill 3 times.

3. SLOW STANDING STRETCH:

  • Stand with your feet shoulder width apart.
  • Slowly bend over and try to touch the floor with your hands.
  • Hold the position for 5 seconds.
  • Repeat the drill 3 times.

BACK TO EXERCISE MODEL


A FINAL WORD

Men and women who wish to be San Francisco Police Officers must meet the Department's height and weight standard. Height and weight measurements are made during the medical examination. If you do not presently meet the standard, now is the time to take action.

The maximum WEIGHT permitted for height may be found in the table (and other weights may be extrapolated):

MALES
FEMALES
Height Max. Wt. Height Max. Wt.
5' 151 lbs. 4' 6" 116 lbs.
5' 2" 159 " 4' 8" 122 "
5' 4" 167 " 4' 10" 130 "
5' 6" 175 " 5' 138 "
5' 8" 183 " 5' 2" 144 "
5' 10" 193 " 5' 4" 152 "
6' 204 " 5' 6" 161 "
6' 2" 216 " 5' 8" 169 "
6' 4" 229 " 5' 10" 179 "
6' 6" 241 " 6' 190 "


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Last updated: 8/21/2012 10:05:10 AM