Occupational Ability Tests and Exercises

If you successfully pass the initial stages, you will be invited to attend an assessment day, which will include the physical tests, interview and uniform fitting.

The assessment days are held at the Training Centre in Huntingdon and have been developed and specifically designed as single person tests.

The physical tests aim to assess your level of fitness, strength, stamina, co-ordination and manual dexterity.  The tests also look at your ability to work at heights and in darkened confined spaces as well as your level of confidence in simulated exercises. These tests are designed to reflect operational practice.

You will be provided with personal protective equipment to complete the tests.

A fitness information pack to help you prepare for the tests can be downloaded below. The tests take approximately 2-3 hours in total to complete.

• Fitness information pack - PDF document

There are currently seven tests that can be viewed on the videos below. 

Watch the videos below to see the occupational ability tests in action. We’ve also included some exercises that can help improve your performance in areas related to the tests.

Remember, whether you’re performing these exercises at home or at a gym, make sure you’re familiar with all equipment and procedures.

If you are in any doubt about your health or physical ability to exercise, you should consult your doctor before you commence physical activity. This is especially important if you are pregnant (or think you may be), have not exercised for the last six months or had a recent illness or injury. You should always warm up before commencing any exercise and wear appropriate clothing and footwear. Do not train if you are unwell or injured. It is better to rest than train through an illness or injury.

Enclosed space

This test is designed to assess confidence, agility and stamina. It will also identify any claustrophobic tendencies. Wearing a breathing apparatus set with the facemask obscured, you will be required to negotiate a crawl way. This test is timed.

Ladder Climb

This test assesses your confidence at height and the ability to follow instructions.

You will be asked to ascend/climb a 13.5m Service ladder to a point two thirds of the way up and lock your leg on the ladder. You will then be asked to lean backwards, arms outstretched and whilst looking over your shoulder identify a symbol being shown by the assessor at ground level. You will have the opportunity to practice at ground level before performing the exercise.

Casualty evacuation 

Designed to assess upper and lower body strength and co-ordination.

You will be asked to drag a dummy weighing 55kg around a 30m course with four cones. This test is timed.

Ladder Lift

Designed to assess upper and lower body strength

You will be asked to raise the bar of a ladder lift simulator to the required height (190cm) with 15kg of weight placed on the cradle, to give a total lift load of approximately 30kg. You will have the chance to practice an initial lift of 5kg on the cradle.

Equipment Carry

This test is designed to assess aerobic fitness, stamina, upper and lower body strength and co-ordination.

You will carry items of equipment up and down a course between two cones which are 25m apart. Demonstrations will be given of the correct lifting techniques. This test is timed.

Equipment assembly

This test assesses manual dexterity.

For this test you will have a demonstration by one of the test assessors of how to assemble and then disassemble a portable pump. You will then be required to carry out the same function with the use of pictures to help you through the exercise. This test is timed.

Exercises

Below are several exercises that can be performed to help prepare for some of the Point of Entry tests. They've been separated into two categories: Strength and Conditioning.

There are several exercises in each section, press forward or back to view more.

Strength

These exercises help improve overall strength, and are ideal for the Ladder Extension, Ladder Lift and Ladder Climb POE Tests. 

Exercises in this playlist include: Barbell Shoulder Press, Barbell Squats, Bicep Curl, Lat Pull Down, Rope Pull Down, Pull up and Cable Pulley Shoulder Press.

Conditioning

These exercises help improve overall conditioning, and are ideal for the Equipment Carry, Casualty Evacuation and Enclosed Space POE Tests. 

Exercises in this playlist include: Aerobic Fitness, Core, Farmer Carry, 25kg Equipment Carry, Weight Plate Walk and KB lunges.

Warm Up and Cool Down

Warm Ups and Cool Downs are vital for any form of exercise.