Standards & Resources

Illinois State Police Merit Board physical fitness standards are available on the Illinois State Police Merit Board website.

Physical Fitness Tests

1. Sit and Reach Test

   A measure of the flexibility of the lower back and upper leg area. It is important for tasks requiring range of motion and helps minimize lower back problems. The score is the distance, in inches, reached on a yardstick.

2. One-Minute Sit-Up Test

   Measures muscular endurance of the abdominal muscles. Important for tasks that may involve use of force and for maintaining good posture. The score is the number of correct sit-ups completed in one minute.

3. One-Repetition Maximum Bench Press

   Measures the maximum weight pushed from the bench press position and the upper-body force generated. The test is conducted on a Universal DVR-Chest Press. The score is calculated as the weight pushed divided by body weight.

4. 1.5-Mile Run

   A timed run measuring cardiovascular endurance. The score is recorded in minutes and seconds.

How to Prepare for the Physical Fitness Test

1. Preparing for the Sit and Reach Test

   Perform seated stretching exercises daily to increase flexibility. Examples: Sit and Reach: Sit on the floor with legs straight. Slowly bend forward at the waist and extend fingertips toward the toes; hold for 10 seconds and repeat five times. Towel Stretch: Wrap a towel around the feet, lean forward, and gently pull; hold for 10 seconds and repeat five times.

2. Preparing for the Sit-Up Test

   Complete as many bent-leg sit-ups (hands behind the head) as possible in one minute. Use that number as your set; perform three sets at a time, at least three times per week.

3. Preparing for the One-Repetition Maximum Bench Press

   If weights are available, determine the maximum weight that can be bench pressed once. Train at 60% of that maximum for 8–10 repetitions per set; perform three sets weekly and increase gradually. If weights are not available, use push-ups: determine how many push-ups you can do in one minute and use that as your set number.

4. Preparing for the 1.5-Mile Run

   Follow a gradual schedule and progress weekly where possible. If you can cover the distance in less time, that improvement is encouraged.

1.5-Mile Run Preparation Schedule