RPF Constable PET & PMT Preparation

RPF Constable Physical Tests:

PET (Physical Efficiency Test):

Male candidates:

• 1600 m run in 5 min 45 sec.
• Long jump: 14 ft (4.27 m).
• High jump: 4 ft (1.22 m).

Female candidates:

• 800 m run in 3 min 40 sec.
• Long jump: 9 ft (2.74 m).
• High jump: 3 ft (0.91 m).

PET is qualifying (no marks counted in final merit).

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PMT (Physical Measurement Test):

Male (General):

• Height: 165 cm (165 cm).
• Chest unexpanded: 80 cm.
• Chest expanded: 85 cm.

Female (General):

• Height: 157 cm.

Relaxations for SC/ST/Garhwali/Gorkha/Kumaoni:

• Height: 160 cm (male), 152.5 cm (female).
• Chest: 76.5 cm unexpanded.

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TRAINING (12-week plan):

Weeks 1-3 — Endurance base:

• Run 1 km daily, gradually 2 km.
• Long-jump practice: 2x/week (form first, distance second).
• High-jump practice: scissors / Fosbury flop.
• Strength: push-ups, sit-ups, squats.

Weeks 4-6 — Speed work:

• Interval training: 400m × 6 with 90 sec rest.
• 1600m timed twice a week.
• Long jump: 50 reps/week.
• High jump: 30 reps/week.

Weeks 7-9 — Race pace:

• 1600m at target pace (5:30 for men, 3:30 for women).
• Long jump: focus on takeoff power.
• High jump: focus on clearance.

Weeks 10-11 — Peak:

• Simulate test conditions (all events).
• Reduce volume; increase intensity.

Week 12 — Taper:

• 50% reduction.
• Light jogging, no high-intensity.
• Focus on mental preparation.

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LONG JUMP TECHNIQUE:

1. Approach run: 15-20 m. Build speed gradually.
2. Takeoff: pop off one foot, drive knee up.
3. In air: arms forward, legs forward.
4. Landing: feet first, fall forward (not back).

Distance you'll get: depends on speed at takeoff. Sprint speed × takeoff angle.

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HIGH JUMP TECHNIQUE:

Scissors method (most candidates):

1. Approach at 45° angle.
2. Takeoff: outside leg drives up.
3. Swing inside leg over bar (scissor motion).
4. Outside leg follows.

Fosbury Flop (advanced):

1. Curved approach.
2. Back to bar at apex.
3. Lands on back (mat needed).

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MEDICAL B-1 STANDARDS:

• Vision: distant 6/6 each eye uncorrected.
• Hearing: no hearing aid.
• Color vision: must distinguish red/green.
• No major surgery / chronic illness.
• No deformity.
• No tattoos in visible areas (recent rule).

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TIPS:

• Height critical: can't be relaxed beyond rules.
• Chest: measure with a measuring tape; ensure expansion practice.
• Vision check: get eyes tested early; can't use glasses for PET.
• Avoid injury in last 2 weeks before test.

Common reasons for rejection:

1. Height below standard.
2. Chest expansion insufficient (men).
3. Slow running (lack of training).
4. Vision below 6/6.
5. Failing jumps.