[nd.gov - The Official Portal for North Dakota State Government]
[North Dakota: Legendary. Follow the trail of legends]
 

Physical Fitness

In order for law enforcement officers to be effective in performing their duties, officers must be physically fit. Officers cannot totally perform their duties and survive the rigors of law enforcement work unless they are in top physical condition. To law enforcement officers, being physically fit is vital; their lives may depend on it.

It is recommended you receive a medical examination from your own personal physician prior to beginning any fitness program. Applicants should initiate a regular fitness program to prepare for the Highway Patrol Academy.

Physical fitness will be a regular part of the Highway Patrol Academy and will include sit-ups, pushups, 1½ mile run, and flexibility test.

1. Sit-up Test

-Measures the endurance of the trunk muscles. This is important for performing tasks that involve the use of force, and in minimizing lower back problems.
-Lie on your back, knees bent, heels flat on the mat or ground. Fold arms across the chest, with elbows out to the sides. A partner holds down feet. In the up position, you must touch your forearms to your thighs and then return to a position with the lower crest of the shoulder blade touching before starting the next sit-up. You may rest either in the starting or up position.

2. Push-up Test

-Measures the muscular endurance of certain upper body muscles. It is important for use-of-force situations.
-Assume the push-up position. Palms on the ground approximately shoulder-width apart, back straight, feet approximately 8” apart. Lower your body by bending your elbows until your upper arms are parallel to the surface then push up again. At the end of the extension, the elbows should lock out. The back is straight throughout the motion. Any rest should be in the raised position.

3. Sit and Reach Test

-Measures the flexibility of the lower back and upper leg area that is important for performing tasks involving range of motion and in minimizing lower back problems.
-Warm up slowly by practicing the test. The participant sits on the surface with shoes off and legs extended at right angles to the box. Keep the legs straight. The heels touch the near edge of the box and are 8” apart. Center the measuring stick between the legs. Slowly reach forward with one hand over the other with the arms straight, as far as possible.

4. One and One Half Mile Run

-Measures cardiovascular endurance and/or aerobic power.
-Run the distance as fast as possible

1.5 Mile Run (Male)

Points Earned Age 20-29, Time Age 30-39, Time Age 40-49, Time Age 50-59, Time
15 10:16 10:47 11:04 11:29
13.5 10:42 11:01 11:26 11:50
12 11:18 11:36 11:49 12:20
10.5 11:41 11:54 12:10 12:51
9 12:18 12:31 12:49 13:22
7.5 12:32 12:50 13:01 14:03
6 12:51 13:02 13:24 14:24
4.5 13:22 13:41 14:58 14:55
3 13:51 14:11 15:10 15:26
1.5 14:22 14:47 15:29 15:57

1.5 Mile Run (Female)

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
15 12:42 13:19 13:51 14:40
13.5 13:15 13:51 14:22 15:05
12 13:55 14:16 14:36 15:29
10.5 14:29 14:53 14:51 15:57
9 14:51 15:18 15:26 16:05
7.5 15:13 15:34 15:47 16:27
6 15:34 15:57 16:17 16:58
4.5 16:05 16:41 16:57 17:24
3 16:40 17:07 17:34 17:49
1.5 17:01 17:33 17:59 18:29

Push-Ups (Upper body strength) Male

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
15 59 47 38 35
13.5 55 44 36 31
12 51 41 34 28
10.5 48 38 32 26
9 45 35 29 24
7.5 41 32 27 22
6 37 30 24 19
4.5 33 28 21 18
3 27 26 19 14
1.5 24 22 16 10

Push-Ups (Upper body strength) (Female) Go to top

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
15 51 42 38 30
13.5 49 10 34 29
12 45 38 32 25
10.5 44 35 29 24
9 42 33 28 22
7.5 41 32 27 22
6 39 30 25 21
4.5 37 28 23 19
3 34 26 21 16
1.5 31 24 19 12

1 Minute Sit-Up (Trunk Strength) Male

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
15 60 54 50 47
13.5 55 51 47 43
12 52 48 43 39
10.5 49 45 40 36
9 46 42 37 33
7.5 44 40 35 30
6 42 39 34 28
4.5 40 36 31 26
3 38 35 29 24
1.5 35 32 27 21


1 Minute Sit-Up (Trunk Strength) Female

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
15 51 42 38 30
13.5 49 40 34 29
12 45 38 32 25
10.5 44 35 29 24
9 42 33 28 22
7.5 41 32 27 22
6 39 30 25 21
4.5 37 28 23 19
3 34 26 21 16
1.5 31 24 19 12

Sit and Reach (Inches) (15 is neutral) (Flexibility) Male

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
5 23 22 21.3 20.5
4.5 21.8 21 20 19
4 21 20 19.3 18.3
3.5 20 19 18 17
3 19 18 17 16
2.5 18 17 16 15
2 17 16 15 14
1.5 16.5 15.5 14.3 13.3
1 16 15 14 12.5
.5 15.5 14.5 13.3 12

Sit and Reach (Inches) (15 is neutral) (Flexibility) Female Go to top

Points Earned Age 20 – 29, Time Age 30 – 39, Time Age 40 – 49, Time Age 50 – 59, Time
5 24.5 24 22.8 23
4.5 23.8 22.5 21.5 21.5
4 23 22 21.3 21
3.5 22 21 20 20
3 21 20.3 19.1 19
2.5 20.5 20 19 18.5
2 20 19 18 17.9
1.5 19.5 18.5 18 17
1 19 17.8 17 16
.5 18.3 17.3 16.5 15.5

Qualifications and Requirements Duties and Resposibilites Salary and Benefits Training Employment Process Physical Fitness Testimonials