RMCC Physical Performance Test - Joining Instructions
|Agility Run||17.8 sec||15.2 sec|
|Standing Long Jump||195 cm||277 cm|
|20-Metre Shuttle Run||Level 9.5||Level 14.5|
|Agility Run||19.4 sec||16.2 sec|
|Standing Long Jump||146 cm||229 cm|
|20-Metre Shuttle Run||Level 7.5||Level 12|
- RMCC Physical Performance Test (RMCC PPT).
- As part of the program, the students are being physically assessed two times a year. The completed evaluation is being scored out of 500 points where each item is worth a maximum of 100 points. A minimum of 250 points is required to successfully complete the RMCC PPT. Five physical fitness components are evaluated through different testing items: the 20 m shuttle run (20 MSR), push-ups, agility run, sit-ups and a standing long jump.
- 20 MSR – The Aerobic Component.
- This portion consists of running 20 m laps at a pre-determined tempo, which increases every minute. Canadian Forces protocols are applied. Minimum RMCC standards: Male – 84 laps, female – 64 laps, which is different from the CF EXPRES.
- Push-ups – The Upper Body Muscle Endurance Component.
- During the test the candidates are required to perform their maximum push-up repetitions. There is no time limit and the push-up execution must comply with the Canadian Forces push-up protocol. Minimum RMCC standards: Male – 28 reps, females – 14 reps. (Refer to Annex F RMCC Push-up Programme)
- Agility Run – The Speed Component.
- This test consists of sprinting 6 x 9 m by weaving around four obstacles (chairs) without touching any of them. Two trials are permitted and the best result is compiled. Minimum RMCC standards: Male – 17.8 seconds, female – 19.4 seconds.
- Sit-ups – The Mid-core Muscle Endurance Component.
- This test consists of a two minute evaluation during which the candidates must perform their maximum repetitions of sit-ups according to Canadian Forces protocol. Minimum RMCC standards: Male – 35 reps, female – 35 reps, which is different from the CF EXPRES.
- • Standing Long Jump – The Leg Power Component.
- The candidates are required to jump from both feet without hopping. Two trials are permitted and the best result is compiled. Minimum RMCC standards: Male – 195 cm, female – 146 cm.
The FORCE evaluation comprises of three sections, which are as follows:
- A health appraisal questionnaire where the candidates complete a health appraisal evaluation and the evaluator records vitals (heart rate and blood pressure).
- An operational fitness evaluation. Four job related simulations are evaluated during the FORCE evaluation.
- An exercise prescription where the evaluator provides the candidates with a program detailing the activity frequency, duration, intensity and rate of progression.
The FORCE Evaluation consists of four test components, each designed to measure different physical capabilities:
- Sandbag Lift:
- 30 consecutive lifts of a 20 kg sandbag above a height of 91.5 cm, alternating between left and right sandbags separated by 1.25 m. Standard: 3 min 30 sec Intermittent
- Loaded Shuttles:
- Using the 20 m lines, complete ten shuttles (1 shuttle = 20 m there, 20 m back), alternating between a loaded shuttle with a 20 kg sandbag and an unloaded shuttle, for a total of 400 m. Standard: 5 min 21 sec 20-metre
- Starting from prone, complete two shuttle sprints (1 shuttle = 20 m there, 20 m back) dropping to a prone position every 10m, for a total of 80 m. Standard: 51 sec
- Sandbag Drag:
- Carry one 20 kg sandbag and pull four on the floor over 20 m without stopping. Standard: Complete without stopping
If a member has not met the minimum fitness standards, a re-test can be attempted three months later.
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