Dakota County Sheriff's Office

Cooper Police Assessment and Training Program

Testing Procedures

One Minute Sit Up Test

This test measures abdominal muscular endurance.

  1. The participant starts by laying on the back with their knees bent, feet flat on the floor, with the fingers laced and held behind the head. Avoid pulling on the head with the hands. The buttocks must remain on the floor with no thrusting of the hips.
  2. A partner holds the feet down firmly using their hands.
  3. The participant then performs as many correct sit ups as possible in one minute.
  4. In the up position, the individual should touch elbows to knees then return until the shoulder blades touch the floor.
  5. Score is the total number of correct sit ups. Any resting should be done in the up position.
  6. Breathing should be as normal as possible. Exhaling on the way up and inhaling on the way down is strongly recommended. The participant should not hold their breath.
  7. Nech remains in the neutral position.
  8. Do not pull on the head or neck.

One Minute Push Up Test

This test measures muscular endurance of the upper body.

  1. The hands area placed slightly wider than shoulder width apart, with fingers pointed forward. The administrator places one fist on the floor below the participant's chest. The feet cannot be braced againest the wall.
  2. Starting from the up position (elbows extended), the participant must keep the back straight at all times and lower the body to the floor until the chest touches the administrator's fist. Participant then returns to the up position. This is one repetition.
  3. Resting should be done only in the up position. Both hands must remain in contact with the floor at all times. No piking or arching is allowed at any time; the back must be kept straight.
  4. The total number of correct push ups in one minute is the recorded score.

Vertical Jump Test

This is a measure of jumping or explosive power.

  1. The participant stands with one side toward the wall and reaches up as high as possible to mark his/her standard reach.
  2. The participant jumps as high as possible and marks the spot on the wall above his/her standard reach mark. Prior to jump, one foot must remain stationary on the floor.
  3. Score is the difference between the standard reach and the top of the jump mark, to the nearest 1/2 inch.
  4. The best of three trials is the score.

Free Weight Bench Press

This test measures absolute strength.

  1. Two experienced spotters must be used, one on each end of the bar.
  2. Starting weight for med is about 2/3 body weight. Starting weight for women is the bar (45lbs.).
  3. With participant in supine position, spotters lower the bar until the participant's elbows reach 90 degrees. Participant should have a slightly wider than shoulder width grip on the bar.
  4. Spotters then release the bar and participant presses to full extension while exhaling.
  5. Spotters take the bar, place it on to the rack and increase poundage.
  6. Repeat steps 3, 4 and 5 until the 1 RM is reached. This should take approximately 5 to 6 trials.
  7. Convert the 1 RM free weight bench press to the estimated 1 RM Universal bech press score by using the following formulas:
  8. Divide number of pounds by body weight (taken same day test is administered) to obtain ratio (1 RM ratio).

Example: Steve's 1 RM for free weights is 200lbs. He weight 160 lbs.

Estimated 1 RM Universal = (1.016 X 200) + 18.41

Estimated 1 RM Universal = 221.61 lbs.

221.61 divided by 160 = 1.385 1 RM Ratio


1.5 Mile Run Test

This test measures cardiorespiratory fitness.

  1. Participants should not eat a heavy meal or smoke for at least 2-3 hours prior to the test. Participants should warm up and stretch thoroughly prior to the test.
  2. If possible, participants should have experienced some practice in pacing prior to the test. Often participants will attempt to run too fast early in the run and become fatigued prematurely. A trained pacer might accompany the participants around the track during the actual test.
  3. The participant runs 1.5 miles as fast as possible.
  4. During the administration of the test, the participants can be informed of their lap times. Finish times should be called out and recorded.
  5. Upon test completion, a mandatory cool down period is enforced. The participants should walk slowly for about 5 minutes immediately after the run to prevent venous pooling.

300 Meter Run Test

This test measures anaerobic power.

  1. Participants should not eat a heavy meal or smoke for at least 2-3 hours prior to the test. Participants should warm up and stretch thoroughly prior to the test.
  2. The participant runs 300 meters (3/4 of 1 lap on a 400 meter track) at maximal level of effort. Time to complete the distance in recorded from a stop watch and is recorded in seconds, to the hundredths place.
  3. Participant should walk for 3-5 minutes immediately following the test to cool down. This is an important safety consideration.


Percentile1.53001RM RatioPUSUVJ
99th9:2838.81.75776028
90th11:3148.31.38564923
80th12:3252.81.23474421
70th13:1455.61.12404020
60th13.5858.91.02353719
50th14:4062.2.93313418
40th15:2065.4.86293116.5
30th15:5570.1.79242815
20th16:5575.3.71192514
10th17:0082.9.60132012
1st23:35114.7.40267

n= approximately 4000

Source: Fit for Duty by Tom Collingwood, Ph.D, et al. 2nd edition, page 39.


Fitness area MeasuredFitness Test
Aerobic Power1.5 mile run (1.5) in minutes and seconds****
Anaerobic Power300 meter run (300) in seconds ****
Upper body absolute strength1 repetition maximum bench press (2 scores)
-Raw score in lbs. (1RM raw)***
-Ratio score of weight pushed divided by body weight (1RM ratio)****
Upper body muscular endurance1 minute push ups (PU)***
Abdominal muscular endurance1 minute sit ups (SU)**
Leg powerVertical Jump (VJ) in inches ***



Last Reviewed: 4/1/2016
Last Updated: 4/11/2016

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Dakota County Sheriff's Office

1580 Highway 55
Hastings, MN 55033

Emergency/Non-Emergency: 911