Physical Fitness Assessment
What the exam tests
Candidates are typically assessed on endurance (a timed run, often 1 000–2 400 m), strength (push-ups, sit-ups or pull-ups), speed (short sprint), and flexibility or agility. The exact standards vary by institution and are usually published in the call for applications (edital).
Preparation principles
- Progressive overload: increase weekly volume by no more than 10%.
- Specificity: train the exact events - running for the run, push-ups for push-ups.
- Recovery: at least one rest day per week; sleep 7–9 hours.
- Hydration and nutrition: drink water before, during and after; avoid heavy meals within 2 hours of testing.
- Warm-up and cool-down: 5–10 minutes each to reduce injury risk.
Traps to expect
- Starting too fast in a timed run and finishing exhausted.
- Overtraining in the final week - taper instead.
- Ignoring the published standards; check them in the official edital.
- Dehydration in hot climates such as Angola's.
Rule of thumb
In a timed run, aim for even pacing: measure your target split for the first half and hold it.
Worked example
Target: 2 400 m in 12 minutes. Split = 6 minutes for the first 1 200 m. If you run the first half in 5 minutes, you will likely slow sharply in the second half - hold the 6-minute split.