A Guide to Physical Standard Tests (PST) in Defence and Police Exams

For posts in the Police, Para-Military Forces, and Defense sectors (like SSC GD, SSC CPO Sub-Inspector, Delhi Police, Army Agniveer, and State Police), clearing the written exam is only half the battle. Candidates must also pass the Physical Standard Test (PST), Physical Efficiency Test (PET), and a strict medical examination.

Many academic achievers get disqualified in these physical tests due to lack of preparation or unawareness of the standards. This guide details key physical criteria and preparation guidelines.

1. Physical Standard Test (PST) - Key Measurements The PST measures basic structural dimensions. Requirements vary slightly by state/post, but typical guidelines are:

• Height Requirements: * Male Candidates: Usually 170 cm (General/OBC/SC) or 162.5 cm (ST/Hill areas). * Female Candidates: Usually 157 cm (General/OBC/SC) or 150 cm (ST/Hill areas).
• Chest Measurement (Males Only): * Unexpanded: Minimum 80 cm. * Expanded: Minimum 85 cm (Requires a mandatory expansion of 5 cm).

2. Physical Efficiency Test (PET) - Task-based Endurance The PET evaluates stamina, strength, and agility. It is qualifying in nature but mandatory.

• Typical Male Candidate Tasks: * Running: 1.6 km run in 6.5 minutes OR 5 km run in 24 minutes (post-dependent). * Long Jump: 12 feet (usually 3 chances). * High Jump: 3 feet 9 inches (usually 3 chances).
• Typical Female Candidate Tasks: * Running: 800 meters run in 4 minutes OR 1.6 km in 8.5 minutes. * Long Jump: 9 feet (3 chances). * High Jump: 3 feet (3 chances).

3. Preparation Strategy for Physical Tests Do not wait for the written exam results to start training. Physical fitness takes months to build.

1. Daily Running Practice: Start running slowly for 15-20 minutes daily to build cardiovascular endurance. Gradually increase the pace and distance.
2. Focus on Chest Expansion: Practice deep breathing exercises, push-ups, and pull-ups. These build back and chest muscles, ensuring you can meet the 5 cm expansion requirement easily.
3. Weight Management: Maintain a healthy weight (BMI) matching your height. Overweight or underweight candidates can be disqualified.
4. Basic Medical Check: Get your eyesight checked. Most defense posts require 6/6 vision without glasses, and color-blind candidates are strictly disqualified. Check for conditions like flat foot or knock knees, which can often be corrected with special insoles or physical therapy if identified early.

Conclusion Physical preparation requires the same discipline as written preparation. Incorporate a healthy diet, stay hydrated, avoid injuries, and train consistently to ensure you clear the physical tests with ease.