Video summary

Fitness PIN & PREP

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness / self-care & productivity strategies (from the subtitles)

Use a structured, confidence-building practice plan

  • Break the Fitness PIN test into 4 individual exercises.
  • Practice each component separately so you can improve at your own pace.
  • Familiarize yourself early with the movements in the later PREP test (even though it’s not required until enrolled).

Track progress with data (fitness logs + scoring)

  • Use the scoring matrix to self-grade rather than guessing.
  • Keep a fitness log and incorporate the exercises into a weekly routine.
  • Aim for measurable targets:
    • Fitness PIN passing threshold: ≥ 75%
    • PREP test goal: complete the circuit under 157 seconds

Adopt form-focused technique for strength & flexibility

Push-ups

  • Maintain the correct starting plank position and control the descent.
  • Use a 45° elbow angle; lower the chest to just above the floor and push back up without locking elbows.
  • Use a modified option (knees on the ground) while keeping the same elbow angle.
  • Scoring is based on reps completed without pausing.

Sit-and-reach (forward flex)

  • Place heels firmly and reach with aligned fingertips.
  • The measurement counts only if you hold the furthest reach for 2 seconds.
  • Note the box detail: the “foot line” starts at 30 cm (not zero).

Core endurance

  • Maintain a straight, aligned body plane while hovering suspended.
  • Scoring is based on how long you can hold the position.

Maximize performance for timed output

2.4 km run

  • This is weighted heavily: 50 points, as much as all other tests combined.
  • “A few seconds can make a difference,” so treat this as a high-priority training focus.
  • Push hard for full points by targeting the time standard.

Simulate job conditions to build readiness

  • For the PREP test, wear:

    • a 4 kg weighted vest
    • a 4 kg weighted belt (total equipment simulation: 8 kg)

  • Train around realistic obstacles:

    • wall climbs, stairs, crawls under barriers, simulator drills
    • dragging a 77 kg mannequin

Bullet overview of the Fitness PIN tests mentioned

  • Standard / modified push-ups
  • Forward flex (sit-and-reach) — must hold for 2 seconds
  • Core endurance — timed suspended hover
  • 2.4 km run — timed, worth 50 points

Bullet overview of the PREP test components mentioned

  • Wear 4 kg weighted vest and 4 kg weighted belt
  • Complete 4 laps in < 157 seconds
  • Obstacles across laps include:
    • wall look-over (1.9 m wall) and barrier crawl (61 cm)
    • other variations: 1.2 m wall, touch a 1.9 m wall, stairs
    • body control simulator + arm restraint simulator
  • Final challenge:
    • drag a 77 kg mannequin for 15 m across a resistive mat and around pylons

Presenters / sources

  • Sergeant Carrie Schmidt
  • Reggie (demonstration guide for push-ups and example scorer)
  • Catherine (demonstration for modified push-ups and example scorer)
  • Ontario Police College (OPC) (mentioned as the testing context/source)

Original video