Physical Tests
The physical tests consist of a total of six exercises, and you must pass all of them to proceed in the admissions process. If you fail one exercise, you will not be allowed to continue to the next.
Pull-ups
Number of attempts: 1
Assessment: Pass/Fail
Requirements for women:
4 repetitions using Option 1 - Low Bar
- or -
1 repetition using Option 2 - High Bar
Requirements for men:
4 repetitions using Option 2 - High Bar
For this exercise, women can choose between performing Option 1 - Low Bar or Option 2 - High Bar. On the test day, women must inform the instructor beforehand which option they choose. It is not permitted to try both options. Men are required to perform Option 2 - High Bar.
Option 1 - Low Bar Instructions
You start the exercise hanging horizontally by your arms from a bar, with your feet resting on a box. Your hands must be placed with an overhand grip, about shoulder-width apart. Your feet may have a maximum distance of one foot’s width between the heels. When the instructor signals, you must pull your body up until your chest touches the bar, then lower yourself down again. Your elbows must be fully extended before starting the next pull-up.
You must complete the exercise without taking breaks and at a continuous, moderate pace. Your body must remain straight throughout the exercise - hip kipping is not allowed.
During the exercise, you must wear a short-sleeved shirt, T-shirt, or tank top so the instructor can ensure you perform the exercise correctly.
Option 2 - High Bar Instructions
You start the exercise hanging vertically by your arms from a bar. Your hands must be placed with an overhand grip, about shoulder-width apart. When the instructor signals, you must pull your body up until your chin passes above the bar, then lower yourself down again. Your elbows must be fully extended before starting the next pull-up.
You must complete the exercise without taking breaks and at a continuous, moderate pace. Kicking or kipping with your legs is not allowed.
During the exercise, you must wear a short-sleeved shirt, T-shirt, or tank top so the instructor can ensure you perform the exercise correctly.
Option 1 - Low Bar
Option 2 - High Bar
Bench press
Number of attempts: 1
Assessment: Pass/Fail
Requirements for women: 4 repetitions with 32.5 kg
Requirements for men: 4 repetitions with 60 kg
In the bench press exercise, you are required to lift a barbell. Men must lift a total of 60 kg four times, while women must lift a total of 32.5 kg four times. The total weight includes both the barbell and weight plates. Performing more than four repetitions is not allowed.
You start the exercise lying on your back on the bench and lifting the bar off the rack. When the instructor signals, you must lower the bar until it touches your chest, then lift it back up until your elbows are fully extended. Your elbows must be completely straight before starting the next lift. You must perform the exercise without taking breaks and at a continuous, moderate pace.
During the exercise, you must wear a short-sleeved shirt, T-shirt, or tank top so the instructor can ensure you are performing the exercise correctly.
6 Minute Cardio Run
Number of attempts: 1
Assessment: Pass/Fail
Requirements for women: 704 meters in six minutes
Requirements for men: 802 meters in six minutes
The running exercise takes place on a rectangular track with a total length of 44 meters. There is an obstacle on each long side, where you must lie down alternately on your stomach or back. When lying on your stomach, your chest must completely touch the floor. When lying on your back, your shoulder blades must completely touch the floor.
If you fail to ensure your chest or shoulder blades touch the floor, the instructor will issue a warning. If you receive a second warning, you must run an additional lap. If you receive a third warning, this will result in a fail for the exercise.
Underwater swimming
Number of attempts: 2
Assessment: Pass/Fail
In the underwater swimming exercise, you must dive to a depth of 1.5 meters and swim approximately ten meters underwater. You start in the pool, and it is permitted to push off the pool wall. While swimming, you must retrieve two dive rings from the bottom of the pool. The rings are located approximately five and nine meters from your starting point. Both rings must be retrieved in the same dive, and your body is not allowed to break the surface during the exercise. After retrieving both rings, you may swim directly to the surface.
Any type of swimwear is allowed. However, swim goggles or nose clips are not permitted.
Dive
Number of attempts: 2
Assessment: Pass/Fail
In the diving exercise, you start in the pool, approximately one meter from the pool edge. When the instructor gives the signal, you must dive to a depth of 2.5 meters and retrieve a dive ring hanging on a pole. Pulling yourself down using the pole is not permitted. The exercise is considered passed when you bring the ring to the surface.
Any type of swimwear is allowed. However, swim goggles or nose clips are not permitted.
100-meter Timed Swim
Number of attempts: 1
Assessment: Pass/Fail
Requirements for women: 100 meters in a maximum of 2 minutes 40 seconds
Requirements for men: 100 meters in a maximum of 2 minutes 30 seconds
For this exercise, you start either in the water at the pool edge or on the pool deck if you wish to dive in. The first 75 meters must be swum using breaststroke, freestyle, or butterfly.
For the final 25 meters, you must swim on your back using a flutter kick with your arms kept underwater. While you are allowed to use your arms to swim, they must remain below the surface at all times.
You may turn using either a flip turn or an open turn. It is not allowed to touch the bottom of the pool, pull yourself along the lane ropes, or use the pool edge for assistance.
All types of swimwear are permitted, including swim goggles and nose clips.