[music] (female narrator)
Congratulations, you have been
tentatively selected as a candidate for
the position of Customs and Border
Protection Officer with the
Department of Homeland Security, U.S. Customs and Border
Protection, also known as CBP. Customs and Border
Protection Officers, also known as CBP Officers, serve on the frontline at our nation’s air and
sea ports of entry. A career as a CBP Officer
offers excitement, variety, and the reward of public service. The job duties are
physically demanding, therefore, the CBP Officer
benefits from intense,
rigorous training at the Office of Field Operations
Academy, located at the Federal Law Enforcement
Training Center in Glynco, Georgia. As one of the requirements in the
hiring process, you must pass the
Pre-employment Fitness Test-1 also known as PFT-1. The PFT-1 is designed
to predict a candidate’s ability to successfully complete
the physical fitness requirements of the Field Operations
Academy. This presentation will introduce
you to the PFT-1 protocol so you can prepare
and know exactly what to expect the day of
your scheduled fitness test. To increase your chance
of passing, carefully review and practice
the tests as demonstrated
in this presentation. Remember to consult with
a medical provider before practicing the fitness test
or starting any exercise program. Here are some things you
should know about the fitness testing process. When you arrive at the
testing location, a test administrator will greet you to ensure you have your
government-issued identification and Candidate Health
History Questionnaire. If you have a medical condition
that might affect your ability to participate in or complete
any of the fitness tests, you must get clearance
in advance from your medical provider
prior to the scheduling of your fitness test. Bring the completed and signed Candidate Health History
Questionnaire and, if necessary,
the Medical Provider Statement with any medical restrictions to
your fitness test appointment. You will receive further
instructions on these forms when you
schedule your PFT-1 appointment. After confirming that
everything is in order, the test administrator will take
your height and weight. Bring any braces or supports
you routinely wear while working out as the
fitness tests require heavy lifting
and repetitive task activities. Immediately following the review
of your paperwork and the taking of
your height and weight, the PFT-1 will begin. Wear clothing appropriate for
the fitness tests. Dress in the clothes
you would wear inside to work out at a gym:
a t-shirt or tank top, sweat pants or shorts, and athletic shoes
with good support. The PFT-1 battery consists of
five physical abilities tests administered and scored
in two parts. Here is the PFT-1
order of tests: the Sit-up Test, the Push-up Test, the Side Step Test, and the Lift/Lower Test. Part 2 consists of
a 5-minute Step Test. While each test will help you
loosen up for the next one, you may also want to warm-up
and stretch prior to beginning the first test and as well
during the three minute intervals between each test
if time permits. To ensure consistency in how
the PFT-1 is administered, the entire PFT-1 is played
by an audio file that contains all instructions
and time frames. The audio file has three minute
intervals for practice and instructions in-between. Throughout the test,
the audio file provides instructions and gives you start
and stop commands in addition to the audio beeps
to help indicate the beginning
and ending of each test. (narration on audio file)
Ready? Go.
[beep] (female narrator)
During the three-minute intervals the audio file will explain
the next test and allow you to practice the movements as well. Once the audio file starts, the fitness test will not be stopped for any reason until it is completed, unless a injury occurs
or you voluntarily stop. As mentioned earlier, there are
two parts to the PFT-1. Part 1 uses a compensatory
or cumulative scoring system to score the tests. The number of repetitions you
complete during the sit-up test,
push-up test, side step test,
and how many seconds it takes for you to complete
8 lift/lower cycles is tallied
and a total score for each test is assigned. Each test score from Part 1
is added together for a final cumulative score. You must earn a score
greater than zero on each test and a total score of
at least 80 points in order to pass Part 1. Therefore it is to your advantage
to perform as many repetitions as you can to earn the highest
score possible for each test. The test administrator will administer the entire battery of tests even if you do not complete
a test within the required time or perform the minimum
amount of repetitions. For example,
if you fail to perform the required amount of push-ups,
you still must perform the next fitness test,
the side-step test. Part 2 of the PFT-1 consists
of the step test where you step on and off of a 12-inch bench to a cadence of 120 steps per minute
for five minutes. You pass the PFT-1 when you have a
passing cumulative score of at least 80 and successfully
complete the step test. Remember a score of zero
on any test in Part 1 will result in failing the PFT-1. The Sit-up Test is the first
of four tests in the PFT-1. You are required to complete as many sit-ups as possible
in 60 seconds with a minimum
of 20 repetitions. The sit-up test measures
dynamic strength and endurance of the abdominal muscles. Start in the down position
with your back on the mat, feet flat with your knees bent
at a ninety-degree angle. This should give you about
an 18 inch separation between your heels and buttocks. Place your hands
behind your head without interlocking
the fingers together with your thumbs by your ears. Let the weight of your head rest
comfortably on your fingers to prevent strain on the neck. The test administrator will hold
your feet down with his or her hands
either on top of the feet or behind your heels
for the entire test. If you like,
the test administrator can kneel on top of your feet while holding behind
your heels or ankles. To get to the up position, your elbows must touch
your knees or break the plane
of your knees. Between each sit-up
you must lower yourself until your shoulder blades
touch the mat. This equals
one proper form sit-up. When you hear the word “go”,
on the audio file, the sit up test begins. The test administrator will count
aloud the number of sit-ups you complete with proper form. (test administrator)
Twelve, thirteen… (female narrator)
They also inform you when a sit-up does not count. As mentioned, you must perform
as many proper form sit-ups as possible in 60 seconds with a minimum
of 20 repetitions. You may rest in the
up position only, but the time will continue. Staying down for three seconds
or more will result in a score of zero for the sit-up test. A sit-up will not count: If the buttocks are
raised off the mat. If the hands are used
to pull yourself up from the down position
to the up position. If half sit-ups are performed, when you fail to touch your knees
with your elbows or break the plane of the knees
with your elbows Or, if the shoulder blades
do not touch the mat The sit-up test ends
when 60 seconds expires, when you stay in the
down position for three seconds or more, or when you cannot
perform any more sit-ups. During a timed three-minute
interval the push-up test is explained
via the audio file. The Push-up Test is
the second test in the PFT-1. It is a measure
of upper body strength and muscular endurance. You must complete as many
proper form push-ups as possible in 60 seconds with
a minimum of 12 repetitions. Start in the up position
with elbows straight, hands spaced
shoulder width apart with the thumbs aligned with
the crease of your shoulders. Keep the body in a straight line with feet no more than
12 inches apart. You may rest in the up position only, but the time will continue. While you are in the
start position, a 4 or 5 inch foam block will be placed directly
below your sternum, which is also known
as your breastbone, and held in position
by the test administrator, who may be a male or female, throughout the entire test. The 5-inch foam block
is used for candidates 5 feet 9 inches tall and above. When you hear the word “go”, bend your elbows and drop down, keeping your back straight until your sternum touches
the foam block then push back up until
your elbows are straight. This equals
one proper form push-up. The test administrator will
count out loud the number
of proper form push-ups completed correctly. (test administrator)
Six, seven (female narrator)
They also inform you when a push up does not count. A push-up will not count: If you have a sagging back, If your buttocks are
raised in the air, If your feet are spread
wider than 12 inches apart, Or, If you perform half push-ups,
where you fail to touch the foam block with your sternum or do not come all the way up
with your elbows straight. The push-up test ends
when 60 seconds expires, when you cannot perform any more push-ups with proper form, or when one or
both knees touch the ground. The Side Step Test explained
via audio file during the timed
three-minute interval. In the interval, you will have
a brief period to practice the techniques of
the side step test. The side step test is the
third test in the PFT-1. The side step test
is a measure of coordination, explosive strength,
and anaerobic power. You are required to perform
a minimum of 8 line touches or crosses in one
of the two 10-second trials. There is a 20 second pause
to allow you to get back into position between
the first and second trial. The highest number of
outside line touches or crosses and center line crosses
of the two trials is recorded and a final score
for that trial is assigned. You will stand straddling
the center line with your right foot on one side
of the tape and the left foot on the
other side of the tape. The measured distance is
six feet to either side tape from the center line tape. When you hear the word “go”,
slide either right or left towards the outside taped line
until the closest foot touches or crosses the
outside line. Count 1. Now slide in the
opposite direction, crossing the
center line, count 2, towards the other outside line
where the other closest foot touches or crosses the other
outside line. Count 3. Continue to slide right
and left, touching or crossing
the outside lines and crossing the center line
until 10 seconds expires performing as many
repetitions as you can. Remember, you must complete as
many outside touches or crosses and center line crosses
as possible with a minimum of 8 repetitions
in 10 seconds. Here are some things
to keep in mind. While performing the side step test, you cannot cross your feet
or turn your torso to the side. You may turn your head,
but not your torso. If you cross your legs,
or turn your torso during the test,
you will get a zero for the first trial. Regroup and wait for the
second trial to begin in 20 seconds. If you fail to maintain
the correct position during the second trial or you do not attain
at least 8 line touches and crosses, you will get
a zero, and you will fail
the Side Step Test. The Lift/Lower Test is explained via the audio file during
the three-minute interval. You are given time to practice the techniques of
the lift/lower test. The lift/lower test is
the fourth test in the PFT-1. The lift/lower test is a
measure of muscular strength and endurance. The lift/lower test requires
that you complete 8 lift/lower cycles as quickly
and safely as possible in 60 seconds. A lift/lower cycle is when
you lift a crate of 50 pounds of loose weights from the floor to
a 30 inch high table and back to the floor. First, you will practice lifting
the crate of 50 loose pounds a few inches off the floor
to get a feel of the crate and weight. At the start of the test,
the audio file beeps and the test administrator
begins the stopwatch at the same time. (audio file)
[Beep] Go (female narrator)
There are no verbal instructions of this test
during the entire 60 seconds. Step up close to the crate. The table is on your right
or left. You are not facing the table. Bend your knees,
squat down, with your back straight,
and grip the crate handles. Look up slightly. Proceed to stand
while lifting the crate, turn towards the table
with the crate. Place the crate on the table
and release your grip briefly by opening your hands,
then re-grip the handles of the crate again. Lift the crate from the table,
turning and moving your feet back to the starting position,
while still holding the crate, lower your body by
bending your knees while keeping your back straight,
squat down, and place the crate
on the floor. Here are some safety reminders: Look up and out slightly
as you lift. Keep your back straight
and aligned, from your neck
to the base of your spine. Bend your knees as you lift
and lower the crate. Turn your body
by moving your feet. Do not twist your spine
or knees when placing the crate on the floor
or the table. Although using an
incorrect lifting technique will not cause you
to fail the test, to prevent injury,
you should always lift in a safe manner by bending
your legs when lifting. You should also move
your feet when lifting the crate to
and from the table, and make sure not to
twist your spine. Keep your back straight
with your chin slightly up while lifting. The lift/lower test ends when
you complete 8 cycles as quickly and safely
as possible. You will hear the beep on the audio file along with the stop command at the end of sixty seconds. If you hear the word stop,
the beep sound on the audio file and you have not completed
8 lift/lower cycles, you will receive a zero
for this test. Part 2 of the PFT-1 is
the 5-minute Step Test. This test is the fifth and
final test in the PFT-1 and
is scored as pass/fail. The step test is a measure
of cardiovascular endurance. The step test is explained via the audio file during
the three-minute interval. You will also have a brief period to practice the techniques
of the step test. The video will take you through several practices to illustrate
the movements and the pace of the step test. The step test is performed by stepping on and off
a 12-inch high step to a cadence of
120 steps per minute for five minutes. The step test is performed
by stepping onto the step with either your right
or left foot as the lead foot, followed by stepping up
with the other foot; then stepping down
with the lead foot, followed by stepping down
with the other foot in a up-up-down-down sequence. The audio file is narrated along
with the cadence sound throughout the entire five minutes. (narration on audio file)
Up, up, down, down Up, up, down, down (female narrator)
Changing the lead foot lessens local muscle fatigue, thus enhancing your likelihood of successfully completing
the test. It’s difficult for some people to perform a lead foot change
and stay in cadence. If you experience problems
with changing your lead foot, just keep stepping
and change when or if you can. The important thing is to keep stepping in cadence
and not to stop. Remember, you must
step with the cadence sound, which is heard with
the audio file throughout the step test. (narration on audio file)
Up, up, down, down Up, up, down, down (female narrator)
Reasons for failing the step test include: Not completing
the entire five minutes; Not maintaining the
stepping cadence in accordance with the audio file for
three consecutive up, up, down, down sequences; Using your hands to push on your legs to assist in stepping; or, missing six
up, up, down, down cadence sequences,
during the 5-minute test. To decrease the number
of missed cadences, keep stepping while working
to get back on pace. The 5-minute step test
will stop when: five minutes is up, you stop yourself due
to medical issues or other immediate hazards, the test administrator feels you are posing a health
or safety risk to yourself, for example you could trip, experience dizziness,
light-headedness, nausea, severe shortness of breath, or if you complain of chest pain, You use your hands to push on your legs to assist
in stepping, You do not maintain the
stepping cadence in accordance with
the sound file for three consecutive
up, up, down, down sequences; Or You miss six
up, up, down, down cadence sequences during
the 5-minute test. [music] Upon the completion of the fitness tests, the Minneapolis Hiring Center will contact you with your results and advise you of the next steps. (Candidate #1)
Make sure you practice at home, it really helps. (Candidate #2)
It was really hard, but I believe I passed. (Candidate #3)
My advice is to be prepared by practicing,
watching the DVD provided on CBP.gov, and reading all the material available.