Nursing Program Information Session
Print and complete the following waivers. Bring them with you on the day of your testing.
Hold Harmless
Release and Indemnity Agreement
Testing Location:
Main Campus - G Building
1215 Houbolt Road Joliet, IL 60431
Download map for parking info (PDF)
-NOTE: Do not park in Faculty Parking, you will be ticketed.
The Illinois Law Enforcement and Standards Board has established the Peace Officer Wellness Evaluation Report (P.O.W.E.R. Test). The test was created in recognition of the importance of physical fitness in the performance of essential law enforcement duties.
For any questions regarding our testing services contact Janet Graham at (815) 280-2674 or jgraham@jjc.edu.
The POWER test consists of four basic tests. Each test is a scientifically valid test. It is recommended that five minutes of static stretching, using techniques approved by the Board, be completed prior to each test. A five minute rest is recommended between each test with a fifteen minute rest before the 1.5 mile run. The tests will be given in the following sequence with a rest period between each test.
TEST |
MALE |
FEMALE |
||||||
---|---|---|---|---|---|---|---|---|
20-29 | 30-39 | 40-49 | 50-59 | 20-29 | 30-39 | 40-49 | 50-59 | |
Sit & Reach | 14.4 | 13 | 12 | 10.5 | 17 | 16.5 | 15 | 14.8 |
1 Minute Sit Up | 33 | 30 | 24 | 19 | 24 | 20 | 14 | 10 |
Maximum Bench Press Ratio | 88% | 78% | 72% | 63% | 51% | 47% | 43% | 39% |
1.5 Mile Run | 14:00 | 14:34 | 15:24 | 16:58 | 16:46 | 17:38 | 18:37 | 20:44 |
Sit and Reach Test This is a measure of the flexibility of the lower back and upper leg area. It is an important area for performing police tasks involving range of motion and is also important in minimizing lower back problems. The test involves stretching out to touch the toes or beyond with extended arms from the sitting position. The score is in the inches reached on a sit and reach box.
Preparing for the test:
a. Sit and Reach
Performing sitting type stretching exercises daily will increase flexibility in the hamstrings. Sitting on the ground with legs straight, slowing extend forward at the waist and reach for the toes (keeping knees flat to the ground). Hold for 10 seconds and repeat.
b. Towel Stretch
Sit on the ground with legs straight. Wrap a towel around the feet holding each end with both hands. Lean forward while pulling gently on the towel extending the torso forward toward the toes.
Sit-Up Test This is a measure of the muscular endurance of the abdominal muscles. It is an important area for performing police tasks that may involve the use of force and is also an important area for maintaining good posture and minimizing lower back problems. The score is in the number of bent leg sit-ups performed in one minute.
Preparing for the test:
Progressive routine is to practice doing as many bent leg full sit ups (hands interlocked behind the head) as possible in 30 seconds. Complete this for 3 sets at a time for 3 times a week. Gradually work up to doing as many full sit ups in 1 min. Once you have practiced and completed the correct amount of full sit ups in 1 min, DO NOT continue to practice them at least 3 days prior to your scheduled POWER Test.
1 Repetition Maximum Bench Press This is a maximum weight pushed from the bench press position and measures the amount of force the upper body can generate. It is an important area for performing police tasks requiring upper body strength. The score is a ratio of weight pushed divided by body weight.
Preparing for the test:
If you have access to weights, determine your maximum weight you can bench press at 1 rep. Calculate 50-60% of your starting max rep. This will be your training weight. You should be able to complete 6-10 reps of this weight, 3 sets at a time. Once you can comfortably complete 10 reps at 3 sets continue to add 5-10 pounds and repeat training process.
If you do not have access to weights, body weight pushups can be utilized. Determine how many full push ups you can do in 1 min. complete this 3 sets at a time, 3 times a week.
1.5 Mile Run This is a timed run to measure the heart and vascular system’s capability to transport oxygen. It is an important area for performing police tasks involving stamina and endurance and to minimize the risk of cardiovascular problems. The score is in minutes and seconds.
Preparing for the test:
Below is a sample schedule for a 12-week training session.
Week | Activity | Distance | Time | Frequency |
---|---|---|---|---|
1 |
Walk |
1 Mile |
20-17 |
5x per week |
2 |
Walk |
1.5 Mile |
29-25 |
5x per week |
3 |
Walk |
2 Miles |
35-32 |
5x per week |
4 |
Walk |
2 Miles |
30-28 |
5x per week |
5 |
Walk/Jog |
2 Miles |
27 |
5x per week |
6 |
Walk/Jog |
2 Miles |
26 |
5x per week |
7 |
Walk/Jog |
2 Miles |
25 |
5x per week |
8 |
Walk/Jog |
2 Miles |
24 |
4x per week |
9 |
Jog |
2 Miles |
23 |
4x per week |
10 |
Jog |
2 Miles |
22 |
4x per week |
11 |
Jog |
2 Miles |
21 |
4x per week |
12 |
Jog |
2 Miles |
20 |
4x per week |