UP SI Physical Standard Test (PST)
In the table below we have provided the minimum eligibility for UP Police SI PST for both male and female candidates:
General/ OBC/ SC
General/ OBC/ SC
UP SI Physical Efficiency Test (PET)/ Race 2021
Physical Efficiency Test (PET) is done by the UP Police board to test the candidate’s efficiency whether he/ she will be able to fulfil the duties of a SI in UP Police. The below table highlights the details of PET:
4.8 km to be completed
2.4 km to be completed
Note: Female candidate should have a minimum weight of 40 kg.
UP SI Medical Test 2021
Candidates also have to undergo through medical examinations which are done by medical doctors. The doctors perform various tests on candidates to check whether they have any kind of disease or are going through any medical treatment. The details of the medical tests are listed below:
- Eyes Test (Sight + Colour Blindness): Candidates should have a vision of 6/6 and 6/9 for both eyes without glasses
- Hearing Test of Ear
- Tooth Test
- Blood Test
- Hands Test
- Knock Knee Test
- Chest X-Ray
- Blood Pressure
- Drug Screening
How to Prepare for UP SI Physical and Medical Exam
As mentioned earlier, you have to keep yourself fit both physically as well as mentally to get selected as SI. To do this, you can either join the gym or make a routine and do exercises daily at your home/ park. We have provided some important tips on how can prepare for physical tests for UP Police SI Exam:
Start Running Regularly
To qualify for the race, both male and female candidates should have sufficient stamina to complete the race in the set duration. To develop stamina, male candidates can aim at running 5 to 6 Km daily without a stop while female candidates can aim at running 3 to 4 Km daily without a stop. Here are some tips to improve your running speed over time:
Interval Training: Always start with a warm-up by jogging slowly for 10 minutes. Then do a sprint for 2 to 5 minutes and then again do jogging for 10 minutes to recover. Repeat this process at least 2 to 3 times a week until you reach your desired speed
Tempo Training: In tempo training, you have to run marginally faster than your desired time. Do jogging of 15 to 20 mins and then run for 5 to 10 km with the same tempo and then do slow jogging for 5 to 10 mins.
Hill Training: If you want to build endurance in your running then pick a hill that has an inclination angle of 10 to 15 degrees (though it not that measurable, however, you can keep a track of the inclination). Do hill training for at least 15 to 20 minutes daily to build your endurance.
Do Skipping with a Rope
Skipping has been proved to be very beneficial to keep one active both mentally as well as physically. Skipping with rope increases eye-hand coordination, lateral movement, speed & agility and ultimately builds your arms and legs strength. You must do rope skipping of 25*5 sets (total 125 reps).
Push-ups is the best exercise for building upper body strength. It works on your chest, triceps, shoulders and pectoral muscles. You can do 50 to 60 (12 reps and 5 sets) traditional push-ups and 30 to 40 (10 reps and 3 sets) diamond pushups to improve your upper body strength.
Sit-ups is a very important exercise to build your core strength. It works on big muscle groups such as rectus abdominis, transverse abdominis, spine, and hip muscles. You can do at least 30 to 40 sit-ups (10 reps and 4 sets) easily.
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