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State Park Ranger Program
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Physical Fitness Testing Procedures

The applicant screening tests are all considered to be Level III tests, meaning they are considered to be quite strenuous.

The tests are all graded on a pass/fail basis. Performing more than the required minimum does not result in greater consideration. Performing less than the required minimum will eliminate the applicant from completing any other portion of the test.

Failing any portion of the Physical Fitness test DOES NOT remove applicants from consideration for other positions, but simply removes them from consideration for the current position.

Muscular Endurance Tests
Muscular Endurance is defined as the ability to contract a muscle repeatedly over a specific period of time without undue fatigue.

Push-Up Test
This test measures the muscular endurance and strength of the upper body (shoulder, chest, and triceps).

  1. On the command “Get Ready”, the applicant will assume the start position. The hands are placed slightly wider than shoulder width apart, with fingers pointing forward. The administrator will place a 3-inch sponge on the floor below the applicant’s chest in the sternum area. When viewed from the side, the body forms a generally straight line from the shoulders to the ankles.
  2. On the command “Go”, the applicant will begin performing push-ups. Starting from the up position (elbow extended), the applicant must keep the back straight at all times. To begin the push-up, the applicant will lower the body to the floor until the chest touches the sponge. The applicant then returns to the up position. The body must remain in a generally straight line and move as a single unit throughout the movement. This is one repetition. Movement of only the head, head and shoulders or the lower body does not constitute a push-up.
  3. Resting is allowed, but only in the up position. While resting you may sag in the middle or flex your back.
  4. Hands and feet may not leave the ground at any time during the testing.
  5. The total number of correct push-ups completed is recorded as the score.
  6. Applicants must complete 18 correct push-ups.

Sit-up Test
This test is designed to measure the strength and muscular endurance of the abdominal muscles (stomach).

  1. The applicant will start by lying on the floor, knees bent, heels flat on the floor, with the fingers laced and held behind the head. Avoid pulling on the head during movement. The buttocks must remain on the floor with no thrusting of the hips.
  2. A partner will hold the feet firmly with the hands only. No other method or bracing or holding the feet is authorized.
  3. On the command “Go”, the applicant will sit up to the point that the base of skull breaks the vertical plane formed by the base of the spine. Please note that simply touching elbow to thighs or knees does not necessarily constitute a sit-up.
  4. The applicant will then return to the down position. The heads, hands, arms, and elbow need NOT touch the floor. This is one repetition.
  5. The applicant may rest during the conduct of the test. Resting is authorized only in the “up” position. Use of arms or elbows to hold yourself in the “up” position is not authorized.
  6. Score is the correct number of sit-ups performed in one minute.
  7. Breathing should be as normal as possible. Holding the breath during the course of the exercise may render the applicant unconscious.
  8. The neck should remain in a neutral position and every effort should be made to avoid pulling on the head or neck.
  9. Applicants must complete 27 correct sit-ups in 1 minute.

Aerobic Test (1.5-mile run)
The 1.5-mile run is a measure of the aerobic power (cardiovascular endurance). The objective is to cover the distance as fast as possible.

  1. Applicants should not eat a heavy meal or smoke for at least 2-3 hours prior to the test. They should also stretch thoroughly prior to testing.
  2. A trained pace person may be used to help keep the applicant at the appropriate speed. Applicants may also have bystanders shout encouragement to them however the applicants must complete the course on their own. Pushing, pulling, carrying or otherwise touching the applicant will result in disqualification.
  3. On the command “Go” the applicant will run the designated course as quickly as possible.
  4. During the administration of the test, applicants may be informed of their lap times (if running on a track).
  5. Upon completion, a mandatory cool-down period will be followed. The applicant will slowly walk about for approximately 5 minutes to prevent venous pooling (pooling of the blood in the lower extremities).
  6. Applicants must complete the 1.5-mile run in 15:20 minutes.

OPTIONAL 1 MILE WALK TEST
The 1 mile walk test is a measure of the aerobic power (cardiovascular endurance) but is not as accurate as the 1.5 mile Run Test.

  1. Applicants should not eat a heavy meal or smoke for at least 2-3 hours prior to the test. They should also stretch thoroughly prior to testing.
  2. A trained pace person may be used to help keep the applicant at the appropriate speed. Applicants may also have bystanders shout encouragement to them however the applicants must complete the course on their own. Pushing, pulling, carrying or otherwise touching the applicant will result in disqualification.
  3. On the command “Go” the applicant will walk the designated course as quickly as possible. Running or Jogging is not permitted.
  4. During the administration of the test, applicants may be informed of their lap times (if walking on a track).
  5. Immediately upon completion of the one mile course, the applicant’s time is recorded and an accurate 10 second heart rate is taken at the wrist (radial artery) or neck (carotid artery). It is critical that the pulse is taken as soon as the subject crosses the finish line in order to get an accurate exercise heart rate.
  6. Upon completion, a mandatory cool-down period will be followed. The applicant will slowly walk about for approximately 5 minutes to prevent venous pooling (pooling of the blood in the lower extremities).
  7. Calculation of the estimated V02 Max
    • Estimated V02 Max = 132.853 – (.0769 x Weight) – (.3877 x Age) + (6.3150 x Sex) – (3.2649 x Time) – (.1565 x Heart Rate)
    • Where: Weight = Weight in Pounds, Age = Age in Years, Sex: Female = 0 Male = 1, Time = Walk Time in Minutes, to the Nearest Hundredth of a Minute, Heart Rate = Heart Rate in Beats per Minute at the end of the Mile Walk

      MINIMUM PERFORMANCE STANDARD:

      Age 20-29 30-39 40-49 50-59 60+
      Male 40.98 38.86 35.56 32.48 30.15
      Female 33.76 32.31 29.45 26.85 25.09