Fitness
To ensure you are fit enough, you will undertake a fitness test. This will consist of an endurance test which you must pass before a conditional offer of appointment will be made. But don’t worry, the test is not difficult.
We are looking for no more than the minimum standard needed to enable you to work effectively as a PCSO. You will be given help to improve your fitness and if you prepare yourself properly, there is no reason for you to fail.
Even if you don’t pass the test at your first attempt, you will be allowed two more opportunities. Once you are appointed, you will need to maintain your fitness.
Aerobic assessment – 15 metre multi-stage fitness assessment
In this element you will be required to run a 15 metre shuttle length in time with a series of bleeps, running continuously for approximately three-and-a-half minutes.
The timing between bleeps is slow at first, but it becomes faster as the test progresses making it more difficult to keep up with the required speed. If you arrive at the end line before the bleep sounds you need to wait for the next one before resuming running and adjust your speed.
You will run until you can no longer keep up with the set pace. You will need to reach a minimum of four shuttles at level five to pass.
Training
To improve your stamina you should take part in sporting activities which last 30 minutes or more and get you out of breath such as football, netball or squash.
You can also make rapid improvements by engaging in activities which create a large aerobic demand such as jogging, cycling, swimming or rowing.
Try jogging for 20 minutes or more and as you improve, try to increase the distance covered in that time. Alternatively, jog a set distance from home and back again and try to reduce the time taken to cover the distance.
You should exercise three times a week for 20 minutes but if you are not used to exercise you should start with gentle sessions lasting no more than 15 minutes.
Body mass index (BMI)
The most common benchmark of healthy weight for adults, called the body mass index (BMI), is based on height and weight. Within the application process you will need to achieve a healthy BMI level to continue on to the medical assessment.
Using a standard formula your height and weight gives you a numerical BMI score which will categorise you within the application process as follows:
| 30 BMI and below |
Acceptable |
| 30 – 32 BMI |
Consider with care* |
| 32 BMI and above |
Not acceptable |
*an occupational health practitioner will decide if this is acceptable, after considering your medical history
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