Is The Pare Test Hard? The 139 Latest Answer

What is the PAIR?

The Physical Abilities Requirement Evaluation (PARE) is an occupational test designed to assess an individual’s ability to perform the physical demands of law enforcement by simulating a critical pursuit, control and arrest incident of a suspect. It requires you to be in good physical condition. A fit cardiovascular system is just as necessary as good muscle strength and endurance.

You must complete the PARE within the first two weeks at “Depot”, the RCMP Academy.

The evaluation consists of three stations. At the beginning of the cadet training program, you must complete the first two stations in 5 minutes and 30 seconds or less. If you fail the first attempt, you must repeat it within three days. If you fail the retest, you will be sent home. You will be retested before graduation and must complete the first two stations in 4 minutes or less.

Station 1 – obstacle course

This simulates going to the scene of a problem or event.

This simulates going to the scene of a problem or event. Station 2 – Push/Pull

This simulates the physical resolution of a problem or incident.

This simulates the physical resolution of a problem or incident. Station 3 – Carrying weight

This simulates that an object or person needs to be removed from the scene.

How do I prepare for the PARE?

You want to arrive at Depot in good physical condition so you don’t risk injury or being kicked out of the cadet training program. Physical fitness makes training easier. In preparation for the PARE, your training should include both cardio and strength training. These types of training can be carried out in combination or individually. It is recommended to be physically active for at least 4 to 6 weeks before attempting the PARE; including:

3 to 5 cardio workouts per week and

2 to 3 strength training sessions per week

PARE preparation workshops and personalized training programs may be available in your area. Please check out our upcoming events or contact your local recruiter for more information.

I just did a practice run of the SOPAT last week. It’s similar to the POPAT, but I didn’t have to jump over a mat. My legs felt like logs on the last lap, and by the time I reached the vault I was so gassed I flopped over the bar like a fish in water. Aerobic exercise, you need to give everything you have for a few short minutes. I would suggest doing stairs like crazy, up and down, over and over again. Also mix it up a lot as there is a lot of stop and go, especially for the PARE as you make a jump every round that destroys your swing. On the advice of the instructor at LEPAT, where I did my internship, I’m now doing this “Oh, what a feeling, Toyota!” jumps between each phase of my workout and it’s really effective. It engages the very muscles that let me down during the test. I also bought a thick mat to practice throwing down and lifting off my back etc. Basically I’m 35 years old, had back surgery last year, I’m having trouble losing my bowels and I can’t seem to shaking this damn flu and I managed another 4:09. I’m going to do it again in two weeks and this time I’m shooting for under 3:40. If you want it and you really care, you will dig deep and do it. Now get out there and do some wind sprints/pushups/wind sprints/pushups… you get the idea

Until further notice, we are temporarily extending the validity of all PARE tests completed in January 2018 or later. And as an interim measure, the following equivalences will be accepted if completed after this date:

Please note that we do not have a list of equivalence centers as they are not certified by CBSA. Therefore, you are responsible for finding locations and availability in your area.

There is no waiting time to try the PARE again if you are unsuccessful. Simply schedule your PARE session at an approved physical fitness testing center and pay the fee.

PARE scores are valid for 18 months from the date of the test and must be kept current during an active application.

The CBSA uses the Physical Abilities Requirement Evaluation (PARE) to assess your ability to perform physically demanding resistance training.

How the test works

The test consists of 3 parts:

Obstacle course push and pull machine weight carrying

You must complete the first 2 parts in 4 minutes and 45 seconds or less. You then have 2 minutes to recover before beginning the weight bearing portion of the test. You have a maximum of 3 attempts to carry the weight.

obstacle course

This 340-meter (1,116-foot) course involves running 6 laps of the station with turns, jumps, stairs, hurdles, jumps, and a controlled fall at the end of each lap.

Possible penalties

You will get time penalties if you:

not completely erase the mat (5 seconds)

Knock down hurdle / improperly jump over hurdle (2 seconds)

You will need to retake part of the test if you:

do not bypass a marker/hill

not landing in a controlled manner after the jump

Use the vault to lower yourself to the mat

Use the mat or vault to straighten up after the controlled fall

improperly performing a controlled fall

The test will be canceled if you:

can’t go over the vault

Don’t follow the admin’s instructions on how to walk up and down the stairs

The push and pull machine

At this station you have to perform 2 separate tasks on a push/pull machine called arcs as well as several controlled falls.

Lift and push a 32 kilogram (70 pound) weight off the base of the machine while performing 6 arcs of 180 degrees

(70 pound) weight from base of machine while performing Lift and pull a 32-kilogram (70 pound) weight from base of machine while performing 6 180-degree arcs

(70 pounds) weight from the base of the machine while running. Perform 4 controlled falls (2 forwards and 2 backwards) between each task

Possible penalties

You must repeat an arc if you:

Drop the weight in the middle of an arch

Don’t complete a full 180 degree arc

Push the bow off the wall

lock or support your elbows during the push activity

Not using the correct pull position

You must repeat a fall if you:

Not using proper controlled fall technique

are not correctly positioned during the standing “ready” position

don’t tap the grip between falls

Use help to get up and down between falls

With the exception of dropping the weight or failing to complete an arc, you will receive a single warning before being penalized and asked to repeat the task.

Once this portion of the test is complete, the timed portion of the assessment is complete.

carry weight

You must start this activity within 2 minutes of completing the push/pull station.

At this station, you must lift and carry a 36-kilogram (80-pound) sack a distance of 15 meters (50 feet). This station is pass-fail and not timed.

You can wrap your arms around the bag or grab the excess material to lift. The bag must be carried in a controlled manner in front of you and must not rest over the shoulders or on the thighs when walking.

After you have covered the distance of 15 meters (50 feet), you must lower the bag in a controlled manner.

Possible penalties

You will be prompted to repeat the task if you:

cannot lift the bag

Don’t drop the bag while carrying it

Don’t carry the bag properly

Do not lower the bag properly at the end of the transport

You have a maximum of 3 attempts to complete this station.

The work of a peace officer requires a higher level of physical fitness than the average population. In fact, you can be called to respond to various emergency situations or to control fraudulent people. A physical aptitude test is essential to determine whether you are able to perform physically demanding tasks at work and to prevent accidents at work. The PARE test was developed by the Royal Canadian Mounted Police to measure the physical ability of police recruits and ensure you have the minimum capacity required for the job.

The PARE is for recruits for the following organizations: Royal Canadian Mounted Police (RCMP), Canada Border Services Agency (CBSA), Fisheries and Oceans Canada, Parks Canada and the International Police Peace Operations Program.

Posted at 02:14 in by adminkatie in POPAT

Today is the final part of the POPAT training series and I’m going to go over some tips and tricks to help you pass the test successfully. If you want to read the previous parts, check out Part 1: Cardio Training and Part 2: Strength Training.

The biggest tip I can give anyone is to accelerate yourself. Don’t start off like you’re Usain Bolt. You don’t want to kill it in the first few turns. You’ll feel like you’ve been killed by the test long before you hit the push/pull machine. Trust me, in the 4th round you will feel it.

Too many times have I seen people blasted out of the gates only to end up burning out. And you don’t want to burn out when you get to the push/pull machine. Even if you are fresh, this machine is difficult.

The goal is to average 18-22 seconds per lap. An 18 second lap gets you a 1:48 on the course; 22 second laps will get you 2:12. You might be able to get away with 25 second laps, but you’re better off relying on your strength when you reach the push/pull machine.

To work on pacing, make sure to keep your interval times as consistent as possible throughout your cardio workout, even if you’re pushing it. Learn to judge your pace in training, and you’ll learn how to judge your pace during the test.

The next tip that gets overlooked is warming up. The POPAT is a physically intense test and to perform at your best you need a proper warm-up.

You usually have 10-15 minutes to warm up; gain an advantage. Take the time they give you to warm up your muscles, loosen your joints, get your heart rate and breathing rate up, and mentally prepare yourself. I wrote about a warm up routine that you can follow which you can check out here. This type of routine can also be used before your cardio workout.

Here are some more tips and tricks to use while running the course. I suggest practicing them beforehand too:

1) When jumping over the mat, look over the edge e.g. B. the cone that you have to round immediately after landing. If you look at the edge, you will most likely touch the mat.

2) Make your jump a leap, not an awkward step/lung across the mat.

3) Jump over the mat, not up and down. If you keep jumping up, you’re wasting time and energy. Focus your energy on walking horizontally instead of vertically.

4) Tip #3 can also be applied to the hurdles; Jump over the hurdles instead of over and over again.

5) Between hurdles, try to take two steps before jumping the 2nd hurdle. Your landing foot is the first step and your take off foot is your second step. The following video covers this point.

6) Find a rhythm for the stairs that works for you. Ideally you want to skip as many steps as possible, but skipping steps comes with an energy cost, energy that could be used elsewhere (e.g. the machine and/or vault). If you are new to the test, play it safe and use as many stairs as you need. Watch the video below for the different methods of walking the stairs:

7) Rounding the area I call the triangle is important to keep as much speed as possible. Maintaining your speed also means you save energy, which is very important when completing the machine and jump after your rounds. I go a little deeper with rounding the triangle in the video below:

8) During the pull, sit down and lean back. Use your weight to your advantage to lift and hold the weight. You also want to stay aggressive, especially towards the end of the move I’m discussing here:

9) If you’re shuffling while pulling, you’ll want to push from side to side with your legs, don’t make it a step shuffle. When you push (and make it a powerful push), you generate more speed and create centrifugal force that helps you move from side to side. It will feel like you are swinging from side to side.

10) During the push portion, lean your legs into the machine but do not rest your chest on the handles. Rely on your legs to push, and keep tension in your upper body and arms for support. When shuffling over, make sure the leg that’s on the floor is always pushing into the machine. The following video goes into depth with the right push technique:

11) When vaulting, make room away from the bar when you land. When you get up, you won’t overfill the bar, which allows you to have a smoother jump.

12) How you prepare for your falls after jump jumps can affect your time. In most cases, people spend too much time lining up parallel to the bar upon landing. Instead of fighting it, land accordingly where your feet are pointing. This video explains it better:

13) A lot of time can be lost in the transition. What do I mean? It’s the time you spend going from course to machine, the time you spend transitioning from pull to push, transition to jump, and even transition front to back and back to front. Watch the video below for more details:

Would you like to know more about our program? Check out the police fitness training program. It is our ongoing training program to help you prepare for your physical exam and the Academy.

If you are a beginner in the tests, the IT3 program is for you. It is our private training induction program where you work 1-on-1 with one of our trainers to help you build your skills and techniques for the test. This creates the necessary self-confidence to be successful.

Would you like to take an official test or practice test? Check out the schedule of official and practical tests for the next available session.

Can’t train at Redline due to distance or schedule? Online coaching is available for those who live far away or whose schedules don’t match ours.

And if you have any questions about training or our services, you can contact our team at [email protected].

The test is based on what is expected of police officers as part of their normal duty and is now called the Job Aptitude Test (JRFT). This JRFT makes no distinction between the gender or age of the candidate, it is what is reasonably expected of any police officer performing their duty.

The JRFT consists of two parts:

1. The “Endurance Test” which is a test of heart and lung capacity.

2. The “push/pull” test, which is a force test to hold an arrestee or move an arrestee to a vehicle or cell.

The endurance test consists of a 15 meter distance marked by lines over which a candidate runs. The candidate shuttle will travel between the two lines simultaneously with a beep to ensure the candidate reaches the line at the time of the beep.

The beep interval decreases over time, ensuring the candidate runs harder, thus proving cardiopulmonary efficiency. The level at which the candidate falls indicates the level of cardiopulmonary efficiency.

The federally agreed level to be admitted in relation to police aptitude is a 5.6. This level is not particularly onerous for the average candidate, regardless of age or gender.

The push/pull test is measured on a specially designed machine derived from an ergonomic rowing machine. The candidate sits in a chair with their back against a backrest, feet spread wide on the floor. The “Push Bar” is adjusted to the height of the candidate at the height of the middle of the chest. The candidate starts with 3 test punches to warm up and then has to give 5 maximum effort punches that result in a force value that is displayed to the candidate. Once the contestant is done, they sit at the other end of the machine, grab two flexible handles, place their chest against an affront brace, and again perform 3 warm-up strokes and then 5 maximum-exertion strokes. Here, too, the measured value is displayed visually for the benefit of the candidate.

The nationally agreed push/pull level is 35 to achieve access to police fitness. This level is not particularly onerous for the average candidate, regardless of age or gender.

Candidates must pass both the endurance test and the push/pull test to successfully pass the eligibility requirements for entry into the police force.

This test and standards are also used to select Police Community Support Officers (PCSOs) and Police Support personnel in specific roles.

These tests are nationally agreed standards and some forces may pass at a higher fitness level to gain entry, using the same tests as outlined above. Be sure to check what is required before applying to that particular force.

Recommendations for Candidates

To maximize your chances of meeting the standards and successfully passing the fitness requirements, the following advice is given.

Make sure you are appropriately dressed for the fitness test with running shorts & clothing, with appropriate running shoes.

Make sure you are well hydrated for the test (a 2% loss of fluids can result in an efficiency loss of up to 35%).

Make sure you are well rested for the assessment and arrive early for the briefing.

Most armed services offer prospective candidates the opportunity to complete the JRFT on a regular informal basis. Take the opportunity to attend these events and convince yourself before the formal assessment without obligation.

When you complete the endurance test, cross the line alternating legs to minimize fatigue by landing and pushing off with the same leg each time.

physical preparation

To ensure you have the best opportunity to pass the JRFT, it is best to complete a physical training program that simulates the activities measured in the JRFT.

The best preparation for the endurance test is regular running with the goal of running 30 minutes a day at least 5 days a week. This program, conducted over a minimum of 12 weeks, generally ensures you have the maximum chance of doing well in the long-distance shuttle run.

Other activities that prepare heart and lung function for the JRFT include cycling, rowing and swimming. However, these additional activities will prepare your heart and lungs well, but you would still need to incorporate some running to prime your leg running muscles.

For the push-pull tests, the best activities are rowing on CONCEPT 2 rowers, push-ups, and low-resistance or low-weight training. The rowing supports the pull aspect of the test. Choose the maximum fan resistance and row regularly 3 or 4 times a week for about 15 to 20 minutes.

If you don’t have access to a gym, the best way to prepare is to use your own bodyweight for resistance training in the form of push-ups. Lie flat on the floor, place your hands under your shoulders and keeping your body straight, push up and then lower your chest to a fist’s width off the floor and repeat the exercise. Depending on your age, gender, weight, and fitness level, ideally you should aim to do 40 push-ups in a 2-minute period interspersed with rest periods. For female candidates who are anatomically different from male candidates, it would be best to start push-ups on their knees rather than their feet.

Resistance training with free weights or strength machines that simulate pulling or pushing (using biceps and triceps muscles) is best achieved with low weights/resistance and high reps.

Aim for 15 reps with light weight/resistance, depending on your age, gender, and fitness level. Rest for 2 to 3 minutes, then repeat the exercise for 15 repetitions, rest again and repeat one last time. This is described as “3 sets of 15 reps” and would be an excellent program three times a week for 12 weeks. This practice program will ensure your best chance of passing the JRFT.

Mention of 12 weeks of training in fitness science is considered the minimum duration required to produce a physiological change in human fitness/strength. A dedicated candidate would ensure that the workout lasted longer, especially if fitness wasn’t part of their lifestyle.

I just did a practice run of the SOPAT last week. It’s similar to the POPAT, but I didn’t have to jump over a mat. My legs felt like logs on the last lap, and by the time I reached the vault I was so gassed I flopped over the bar like a fish in water. Aerobic exercise, you need to give everything you have for a few short minutes. I would suggest doing stairs like crazy, up and down, over and over again. Also mix it up a lot as there is a lot of stop and go, especially for the PARE as you make a jump every round that destroys your swing. On the advice of the instructor at LEPAT, where I did my internship, I’m now doing this “Oh, what a feeling, Toyota!” jumps between each phase of my workout and it’s really effective. It engages the very muscles that let me down during the test. I also bought a thick mat to practice throwing down and lifting off my back etc. Basically I’m 35 years old, had back surgery last year, I’m having trouble losing my bowels and I can’t seem to shaking this damn flu and I managed another 4:09. I’m going to do it again in two weeks and this time I’m shooting for under 3:40. If you want it and you really care, you will dig deep and do it. Now get out there and do some wind sprints/pushups/wind sprints/pushups… you get the idea

Until further notice, we are temporarily extending the validity of all PARE tests completed in January 2018 or later. And as an interim measure, the following equivalences will be accepted if completed after this date:

Please note that we do not have a list of equivalence centers as they are not certified by CBSA. Therefore, you are responsible for finding locations and availability in your area.

There is no waiting time to try the PARE again if you are unsuccessful. Simply schedule your PARE session at an approved physical fitness testing center and pay the fee.

PARE scores are valid for 18 months from the date of the test and must be kept current during an active application.

The CBSA uses the Physical Abilities Requirement Evaluation (PARE) to assess your ability to perform physically demanding resistance training.

How the test works

The test consists of 3 parts:

Obstacle course push and pull machine weight carrying

You must complete the first 2 parts in 4 minutes and 45 seconds or less. You then have 2 minutes to recover before beginning the weight bearing portion of the test. You have a maximum of 3 attempts to carry the weight.

obstacle course

This 340-meter (1,116-foot) course involves running 6 laps of the station with turns, jumps, stairs, hurdles, jumps, and a controlled fall at the end of each lap.

Possible penalties

You will get time penalties if you:

not completely erase the mat (5 seconds)

Knock down hurdle / improperly jump over hurdle (2 seconds)

You will need to retake part of the test if you:

do not bypass a marker/hill

not landing in a controlled manner after the jump

Use the vault to lower yourself to the mat

Use the mat or vault to straighten up after the controlled fall

improperly performing a controlled fall

The test will be canceled if you:

can’t go over the vault

Don’t follow the admin’s instructions on how to walk up and down the stairs

The push and pull machine

At this station you have to perform 2 separate tasks on a push/pull machine called arcs as well as several controlled falls.

Lift and push a 32 kilogram (70 pound) weight off the base of the machine while performing 6 arcs of 180 degrees

(70 pound) weight from base of machine while performing Lift and pull a 32-kilogram (70 pound) weight from base of machine while performing 6 180-degree arcs

(70 pounds) weight from the base of the machine while running. Perform 4 controlled falls (2 forwards and 2 backwards) between each task

Possible penalties

You must repeat an arc if you:

Drop the weight in the middle of an arch

Don’t complete a full 180 degree arc

Push the bow off the wall

lock or support your elbows during the push activity

Not using the correct pull position

You must repeat a fall if you:

Not using proper controlled fall technique

are not correctly positioned during the standing “ready” position

don’t tap the grip between falls

Use help to get up and down between falls

With the exception of dropping the weight or failing to complete an arc, you will receive a single warning before being penalized and asked to repeat the task.

Once this portion of the test is complete, the timed portion of the assessment is complete.

carry weight

You must start this activity within 2 minutes of completing the push/pull station.

At this station, you must lift and carry a 36-kilogram (80-pound) sack a distance of 15 meters (50 feet). This station is pass-fail and not timed.

You can wrap your arms around the bag or grab the excess material to lift. The bag must be carried in a controlled manner in front of you and must not rest over the shoulders or on the thighs when walking.

After you have covered the distance of 15 meters (50 feet), you must lower the bag in a controlled manner.

Possible penalties

You will be prompted to repeat the task if you:

cannot lift the bag

Don’t drop the bag while carrying it

Don’t carry the bag properly

Do not lower the bag properly at the end of the transport

You have a maximum of 3 attempts to complete this station.