PCA/Fitness test

T213a · 13-04-2017 4:25pm

Timetravel wrote: »

Passed today aswell, definitely harder than it looks. Congrats to all the others that were there and got the pass. Was wondering if there was anyone from here at it lol

I tried to tell as many people as possible about this forum for the waiting process. Keeps you in the loop - a wee bit!

MayDupname · 13-04-2017 7:00pm

I’m glad to say I passed my PCA! I hope everyone else passed as it was clear to the see the effort that was put in. Now get the medical form filled out, then on to what we’re grown pretty damn good at… more waiting. Good luck to anyone else who’s yet to tackle it.

Homer01 · 09-10-2017 2:24pm

Plenty of info in here folks.

I would follow the advice of those that have completed and passed and ignore the armchair coaches who haven't

KN1231999 · 10-10-2017 12:35am

Homer01 wrote: »

Plenty of info in here folks.

I would follow the advice of those that have completed and passed and ignore the armchair coaches who haven't

Some really good information here, Will definitely be looking thorough here to gather every possible piece of advice

Banterbus28 · 10-10-2017 1:09pm

Maximise cardio and core strength, it will give you a nice base for building upper body and lower body strength. No point in being massive if you dont have the cardio to carry it plus body armour/stab vest, belt kit etc.

When on a rest day or busy make a point to go out for a walk in boots, much easier if you have a pupper lol, the boots aren't for fitness before people start slamming me. They are to get you feet used to them, because once your in that's what you'll be wearing for a minimum of 45 hrs a week lol

cuckoo123 · 21-10-2017 11:21pm

Apologies if this has been asked elsewhere but is anyone who has gone to PCA familiarisation able to say roughly how long it should take?

I'm getting out of work for it so trying to figure out whether to take annual leave or not.

Thanks!

blueboat · 21-10-2017 11:41pm

Would leave a good couple hours for the familiarisation itself and time for travel to and from.

cuckoo123 · 22-10-2017 1:14am

Cheers for that

letsdoit2013 · 22-10-2017 3:29pm

I took a day off just incase, was a good hour and a half each way travelling for me Cuckoo

Homer01 · 22-10-2017 4:19pm

Just to chime in on this

Depending on where you're coming from it's at least half a day. You'll want a full day for the real thing.

recruit099 · 22-10-2017 5:58pm

Homer01 wrote: »

Just to chime in on this

Depending on where you're coming from it's at least half a day. You'll want a full day for the real thing.

Shame my work declined my holiday request any ideas for me?

blueboat · 22-10-2017 6:01pm

recruit099 wrote: »

Homer01 wrote: »

Just to chime in on this

Depending on where you're coming from it's at least half a day. You'll want a full day for the real thing.

Shame my work declined my holiday request any ideas for me?

They not even give you half a day? Doctors appointment time? Can you swap with someone if your on shifts? Take leave? I guess the cats out of the bag now so if you pull a sickie they will know what’s up.

cuckoo123 · 22-10-2017 6:06pm

letsdoit2013 wrote: »

I took a day off just incase, was a good hour and a half each way travelling for me Cuckoo

Thinking I might do that too if I can get it off as it's an hour each way for me.

Thanks everyone

now just to pass the thing ðŸ™ˆ

letsdoit2013 · 22-10-2017 6:19pm

cuckoo123 wrote: »

letsdoit2013 wrote: »

I took a day off just incase, was a good hour and a half each way travelling for me Cuckoo

Thinking I might do that too if I can get it off as it's an hour each way for me.

Thanks everyone now just to pass the thing ðŸ™ˆ

Good luck you'll be grand !

recruit099 · 22-10-2017 6:24pm

Nah they said they can’t if I could get a half day it would be perfect I can try book an appointment for 12pm so I have proof of it then cancel?

blueboat · 22-10-2017 6:26pm

It’s up to you buddy. If it’s what you want I wouldn’t let it slip.

TERRYFOLDS · 22-10-2017 8:42pm

Personally I would call in sick, I pulled out of the 1405 campaign assessment centre because work wouldn't give the time off that I needed for it, I tried to get delloite to rearrange it but they wouldn't do it. Just because you were refused time off doesn't mean coincidences can't happen with getting sick, they will likely be very suspicious about it etc but they can't claim you are a liar and discipline you. You are getting very close to a very rewarding career change. I was close to being refused time off for my medical, had that been refused I was going to be taking a few days to a week off sick out of spite. I'm not one for taking sick days usually by the way.
You could do the pca without the familiarisation but I wouldn't recommend it as you really need to get a feel for the course.

recruit099 · 22-10-2017 8:55pm

TERRYFOLDS wrote: »

Personally I would call in sick, I pulled out of the 1405 campaign assessment centre because work wouldn't give the time off that I needed for it, I tried to get delloite to rearrange it but they wouldn't do it. Just because you were refused time off doesn't mean coincidences can't happen with getting sick, they will likely be very suspicious about it etc but they can't claim you are a liar and discipline you. You are getting very close to a very rewarding career change. I was close to being refused time off for my medical, had that been refused I was going to be taking a few days to a week off sick out of spite. I'm not one for taking sick days usually by the way.
You could do the pca without the familiarisation but I wouldn't recommend it as you really need to get a feel for the course.

I agree they approved my familiarisation day but not the actual so I’ll go sick for the week I’m not going to be anywhere near my work on the day so they can’t prove I’m not sick or I am sick

TERRYFOLDS · 22-10-2017 9:06pm

Good luck

blueboat · 22-10-2017 9:11pm

Good luck mate

Lockie101 · 25-10-2017 8:34pm

Hey guys,
Just reading through all of this; Is the familiarisation course only for those who failed the first time, correct?

majgreen · 25-10-2017 8:39pm

Nope. There is a general familiarisation session for everyone if you wish to attend

Lockie101 · 25-10-2017 8:40pm

Is there a link to this or more information? I never knew this was a thing and would love to attend

NiK9 · 25-10-2017 8:49pm

Lockie101 wrote: »

Is there a link to this or more information? I never knew this was a thing and would love to attend

It's only for people who have passed the A.C. already

Lockie101 · 25-10-2017 9:20pm

NiK9 wrote: »

Lockie101 wrote: »

Is there a link to this or more information? I never knew this was a thing and would love to attend

It's only for people who have passed the A.C. already

So it is only for people who passed the A.C but have not yet completed their PCA? For example, I just applied on Monday with the 2017 recruitment, therefore I cannot go?

NiK9 · 25-10-2017 9:30pm

Lockie101 wrote: »

NiK9 wrote: »

Lockie101 wrote: »

Is there a link to this or more information? I never knew this was a thing and would love to attend

It's only for people who have passed the A.C. already

So it is only for people who passed the A.C but have not yet completed their PCA? For example, I just applied on Monday with the 2017 recruitment, therefore I cannot go?

Correct. I'm same as you, ive just applied too. If we pass IST and A.C. then our names will be passed to the PSNI to start the vetting, fitness and medical. Once our names are passed over we will be offered a date for PCA familiarisation.

Lockie101 · 26-10-2017 1:06pm

NiK9 wrote: »

Lockie101 wrote: »

NiK9 wrote: »

Lockie101 wrote: »

Is there a link to this or more information? I never knew this was a thing and would love to attend

It's only for people who have passed the A.C. already

So it is only for people who passed the A.C but have not yet completed their PCA? For example, I just applied on Monday with the 2017 recruitment, therefore I cannot go?

Correct. I'm same as you, ive just applied too. If we pass IST and A.C. then our names will be passed to the PSNI to start the vetting, fitness and medical. Once our names are passed over we will be offered a date for PCA familiarisation.

I getcha, in what form as we offered a date for PCA familiarisation? As in a letter or email? Idon'tt want to miss the opportunity

RedPool2891 · 26-10-2017 2:49pm

Most things are through email except for vetting for which forms are posted out mate.

Pecks123 · 26-10-2017 7:50pm

Silly question but when they say 3 laps for the fitness test, is it 3 laps around the hall doing the obstacle course once or 3 times aswell as doing the obstacle course 3 times

NornIron74 · 26-10-2017 8:33pm

Pecks123 wrote: »

Silly question but when they say 3 laps for the fitness test, is it 3 laps around the hall doing the obstacle course once or 3 times aswell as doing the obstacle course 3 times

It's 3 laps doing the obstacle course.

RedPool2891 · 26-10-2017 8:34pm

It's 3 laps of the course in 3.54 or less. Make a mistake though and you have to complete that obstacle before going back to redo it again so a couple of mistakes can add a fair amount of time. Then, without a break, you have to do 20 secs on the push pull machine. Plus there is no clock and you're not allowed to time yourself so you have no idea if you passed until you leave the premises and open your results. Maximum effort for 4 minutes and you'll be ok.

Pecks123 · 31-10-2017 7:51pm

for those who hasn't social media I thought id download and upload this video, a little insight to what lies ahead if whoever gets that far.
https://youtu.be/bx2aUhmdUYs

NiK9 · 31-10-2017 9:25pm

Buddy id advise you take that post down or edit the link out as when you go onto YouTube your name is posted as the channel name.

Lockie101 · 01-11-2017 12:56pm

It is 3 laps of the obstacle course, once you finish the last obstacle you revert back to obstacle number one for the start of the next lap, I am almost sure that is how it is

Chase1 · 01-11-2017 1:35pm

Lockie101 wrote: »

It is 3 laps of the obstacle course, once you finish the last obstacle you revert back to obstacle number one for the start of the next lap, I am almost sure that is how it is

I've never done it myself but that's what I've gathered from the videos and the discussions on here. Once you finish lap 3 it's straight to the push/pull test, but this part has no bearing on whether you pass or fail.

majgreen · 01-11-2017 4:00pm

Lockie101 wrote: »

It is 3 laps of the obstacle course, once you finish the last obstacle you revert back to obstacle number one for the start of the next lap, I am almost sure that is how it is

3 laps of the course as shown in the youtube video. Once you complete the last obstacle which is the bag drag you run around the court back to the start of the course. You do this 3 times and then straight onto the push/pull machine

Trainee bob · 06-11-2017 3:10pm

anybody else weirdly excited and nervous at the same time about the pca?what is the timescales for medical if you pass test?

Trainee bob · 06-11-2017 3:10pm

anybody else weirdly excited and nervous at the same time about the pca?what is the timescales for medical if you pass test?

Chucky1011 · 06-11-2017 5:46pm

Trainee bob wrote: »

anybody else weirdly excited and nervous at the same time about the pca?what is the timescales for medical if you pass test?

Can’t wait to get it over lol

Goonerdee · 09-11-2017 4:54pm

Ok, my fitness has stalled, cold weather has me wanting to stuff up and hibernate. What do people do to motivate themselves in the cold mornings or evenings when all you want to do is get wrapped up inna big blanket infront of the TV?

MayDupname · 09-11-2017 5:23pm

Do you think the recruits you're competing with for a spot at GV aren't out in the cold and rain busting their lungs?

When they're standing in front of their friends and family in the parade square, uniforms on, proud as punch, ready to graduate. Where are you going to be?

Bit cold out there for you princess? Don't worry about it, get you back under your warm blanket. Sure you didn't really want it that much anyway.

Or get the **** out there and make sure you're family's looking at you in that parade square standing to attention beside your squad mates.

Your choice, but I know where I'd rather be.

blueboat · 09-11-2017 5:30pm

MayDupname wrote: »

Do you think the recruits you're competing with for a spot at GV aren't out in the cold and rain busting their lungs?

When they're standing in front of their friends and family in the parade square, uniforms on, proud as punch, ready to graduate. Where are you going to be?

Bit cold out there for you princess? Don't worry about it, get you back under your warm blanket. Sure you didn't really want it that much anyway.

Or get the **** out there and make sure you're family's looking at you in that parade square standing to attention beside your squad mates.

Your choice, but I know where I'd rather be.

This. Absolutely.

Banterbus28 · 09-11-2017 5:49pm

Goonerdee wrote: »

Ok, my fitness has stalled, cold weather has me wanting to stuff up and hibernate. What do people do to motivate themselves in the cold mornings or evenings when all you want to do is get wrapped up inna big blanket infront of the TV?

Gyms aren't cold. Pure gym is 24hr

Spin classes if you lack personal motivation

If you are more of a solitary person and don't like the gym, swim...

Goonerdee · 09-11-2017 8:53pm

MayDupname wrote: »

Do you think the recruits you're competing with for a spot at GV aren't out in the cold and rain busting their lungs?

When they're standing in front of their friends and family in the parade square, uniforms on, proud as punch, ready to graduate. Where are you going to be?

Bit cold out there for you princess? Don't worry about it, get you back under your warm blanket. Sure you didn't really want it that much anyway.

Or get the **** out there and make sure you're family's looking at you in that parade square standing to attention beside your squad mates.

Your choice, but I know where I'd rather be.

The stick approach, I actually like that.

NiK9 · 10-11-2017 10:04am

Goonerdee wrote: »

Ok, my fitness has stalled, cold weather has me wanting to stuff up and hibernate. What do people do to motivate themselves in the cold mornings or evenings when all you want to do is get wrapped up inna big blanket infront of the TV?

You dont even have to leave your house to train. If you have kids, use them as weights(safely lol) or make it a competition with them see who can do most push ups, sit ups jumping jacks etc in a set time.
Alot of you have mentioned a want to be a dog handler so I'm guessing yous already have dogs. Turn their walks into light runs. Hold them infront of you and squat with their weight, once again dogs will think it's a big game like kids do, chase the dogs up and down the stairs and see how quick your heart rate gets pumping.

Water weighs 1g per 1ml so a 2l milk jug filled with water is an instant 2kg dumbbell.

Remember we arnt having to train for long distance, we are needing to train at high intensity for 5 mins. Even if you do 3 hard 5min sessions with at max 5 mins rest between that's only half an hour.

Goonerdee · 10-11-2017 12:45pm

NiK9 wrote: »

Goonerdee wrote: »

Ok, my fitness has stalled, cold weather has me wanting to stuff up and hibernate. What do people do to motivate themselves in the cold mornings or evenings when all you want to do is get wrapped up inna big blanket infront of the TV?

You dont even have to leave your house to train. If you have kids, use them as weights(safely lol) or make it a competition with them see who can do most push ups, sit ups jumping jacks etc in a set time.
Alot of you have mentioned a want to be a dog handler so I'm guessing yous already have dogs. Turn their walks into light runs. Hold them infront of you and squat with their weight, once again dogs will think it's a big game like kids do, chase the dogs up and down the stairs and see how quick your heart rate gets pumping.

Water weighs 1g per 1ml so a 2l milk jug filled with water is an instant 2kg dumbbell.

Remember we arnt having to train for long distance, we are needing to train at high intensity for 5 mins. Even if you do 3 hard 5min sessions with at max 5 mins rest between that's only half an hour.

Funny enough, the little kick up the butt by Maydupname got me out the door with the dog, he is a lap dog and isn’t used to jogging so decided to throw up. Must remember in future to leave him at home haha.

KN1231999 · 11-11-2017 12:02pm

I have been just going to the gym doing light to medium sprints for 5 -10 minutes then going on the rowing machine for another 5-10 minutes to maximise cardio and stamina

OllieA3 · 14-03-2018 11:31am

Hi, I know it’s been covered previously in this thread, but how strict is the BMI cut off point? I know it states a BMI of 30 and lower as being acceptable. Is there any up to date information from anyone in the 1509 intake? Thanks in advance.

NiK9 · 14-03-2018 8:20pm

OllieA3 wrote: »

Hi, I know it’s been covered previously in this thread, but how strict is the BMI cut off point? I know it states a BMI of 30 and lower as being acceptable. Is there any up to date information from anyone in the 1509 intake? Thanks in advance.

Wouldn't worry too much about BMI. It's a terrible way to judge people anyway. Unless you are really really bad it shouldn't effect you since you have passed fitness. It may effect your insurance inside police though you may not be covered for certain things. Look at page 26 of the guidance. There is 3 types of medically fit that people can be placed in and 1 medically unfit.

BMI is a terrible way to do body calibrations these days a guy who trains in my gym is classed as morbidly obese if going by bmi. BUT he is body builder who is only 5"3 and sits around 15% body fat all year round.
Even the military uses height-weight-waist ratio instead of bmi.

OllieA3 · 14-03-2018 11:08pm

NiK9 wrote: »

OllieA3 wrote: »

Hi, I know it’s been covered previously in this thread, but how strict is the BMI cut off point? I know it states a BMI of 30 and lower as being acceptable. Is there any up to date information from anyone in the 1509 intake? Thanks in advance.

Wouldn't worry too much about BMI. It's a terrible way to judge people anyway. Unless you are really really bad it shouldn't effect you since you have passed fitness. It may effect your insurance inside police though you may not be covered for certain things. Look at page 26 of the guidance. There is 3 types of medically fit that people can be placed in and 1 medically unfit.

BMI is a terrible way to do body calibrations these days a guy who trains in my gym is classed as morbidly obese if going by bmi. BUT he is body builder who is only 5"3 and sits around 15% body fat all year round.
Even the military uses height-weight-waist ratio instead of bmi.

Thanks for the reply, I'm maybe getting a bit ahead of myself before the AC results are out, but better to be prepared for the PCA by getting the fitness levels up. Thanks again.

PCA/Fitness test

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