With the Cooper Test, your fitness level is determined based on your age, sex, and distance ran. The physical fitness tests are based on the Cooper Aerobics Institute standards. The Run/Ruck Calculator is listed as an exercise. Bench Press Fitness Tests Bench Press 1RM test progressively increase the weight until you determine the one-repetition maximum weight that is able to be lifted. To use the Bench Press Test Calculator, you simply need: A workout bench; A stopwatch (which can be programmed for 60 seconds) Weights (36kg or . If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you dont feel you were physically ready for your season/event/pft/selection, and/or didnt see dramatic improvements in your early season performance, well refund your money, no questions asked. Harvard T.H. Here is a range of fitness andstrength standards to refer to. Specifically to law enforcement, other organizations conducted validation studies of the Cooper Test on nearly 180 federal, state and municipal law enforcement agencies. Feedback/results are assessed. Bench press: a one-time lift that is scored by the percentage of your body weight you lifted. The Cooper standards are scientifically valid norms based on general population and law enforcement samples and are representative of a cross. Kilograms kg Pounds lb Age Range. Measuring Obesity. What should my bench press percentage be at 34? This training plan is one of the 200+ Plans included with an Athlete's Subscription. Cooper Fitness Standards Bench Press Chart Trinity. What Equipment is Required? Training tips, research updates, videos and articles - and well never sell your info. What should i use for a bench press test. J 4J II Physical Fitness Assessment. 1042017 90843 PM. Using the example of a 181lbs man, a novice strength standard is 220lbs (99.8kg), and an intermediate lifter's strength standard is 270lbs (122.5kg). Police Academy Fitness Test 1 Pennsylvania State Police PT Cooper standards Sit-ups 300 Meter Run One 1 RM Bench Press. Everything you need to look and feel great with workout moms fitness. Push-ups: the number of push-ups performed, following specific form-rules, in 1 minute (standard is usually 20). Do you have a mobile app? With your subscription youll have access to all new plans, new courses and plan updates. 0 Proper range of motion during the bench press is from arms fully extended (bar positioned above the chest) to the bar lightly touching the chest (bar located over the lower part of the sternum). The first test criteria you need to prepare for is the 1.5 mile run.Every department has this strength criterion in their physical ability testing. Link. Please enable scripts and reload this page. 300m run. You can drop 5-10# if needed. endstream endobj 1139 0 obj <>stream Train for the Cooper Test . To receive the free guide, please confirm your address by clicking the confirmation link in the email we just sent you. Do I have to contact MTI to cancel or can I do it myself? The majority of police, sheriff and state trooper departments in this country use all, or parts of, the "Cooper Standards". Recording and tracking your progress is a fantastic way to measure your success and help guide your training. What if I miss a day? View Details Mpoetc.psp.pa.gov Fitness View More Standard and Training for Corrections (STC) - BSCC See standards in Kilograms. Still start at the beginning of this training plan anyway. As we learn more and improve, we go back, and update the sport-specific training plans on the website. Delaware . Pushups test the arms, shoulders, and abdominals. Yes you can print a week of programming at a time, More Questions? If I purchase a plan or subscription, how do I access the programming? 12 minute Cooper test. Most departments have you take the physical abilities test after you past the police written exam. A VO2max score of 50 is superior for men in their 30s, with 40 and above considered good or excellent. Available forIOSandAndroid. Municipal Police Officers' Education and Training Commission 30th Percentile Age & Gender Adjusted Rankings What should my bench press percentage be at 34? In FL, GA, AL, SC, and maybe TX (so I hear) - you are required to take the Cooper Test (modified) 3 times during academy. The average bench press is 220 lb for men and 104 lb for women. can bench press one time. Cooper fitness standards bench press and workout. Sign-up for our BETA newsletter. If not, call and ask. Click HERE. Bench press: a one-time lift that is scored by the percentage of your body weight you lifted. Speed 300 meter run then rest for five to ten minutes. Yes. 349 0 obj <>/Filter/FlateDecode/ID[<48D9BCE6502FBB43BD767A57734B6177>]/Index[332 28]/Info 331 0 R/Length 86/Prev 93001/Root 333 0 R/Size 360/Type/XRef/W[1 2 1]>>stream 429q1`YyB0BL{Y&q=4#@;H3M;T1KQ Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes. Youll take the Cooper Physical Fitness Test twice during this program Week 1 and 4. You're dressed in comfortable clothing, appropriate to strenuous exercise, and your shoes are rubber-soled and fit well. Waist-to-hip ratio (WHR), your waist measurement divided by your hip measurement, should be at or under 0.9 for men and 0.8 for women. Our stuff isnt for everyone. Copyright 2023 Mountain Tactical Institute. You need to be fit, clear-headed and ready to rumble. You only have to complete it, not score any particular times on the 1.5 mile run or sprint. Click the Sample Training tab to see the entire first week of programming. Here are the test events, if youre curious: (A) Max Reps Front Squats in 60 Seconds (Men at bodyweight, Women at 75% bodyweight), (B) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% bodyweight), (C) Max Reps Bodyweight Strict Pull Ups (men), Chin ups (women), (D) Box Jumps in 60 Seconds for Reps @ 20/24 box (20 for women), (E) Max Reps Seated Russian Twist in 60 Seconds for Reps @ 35/45# Dumbbell, (F) 300m Shuttle wearing IBA, Weapon and Duty Belt, for Time. Keep in mind that the main purpose of the obstacle course is to test your ability to pursue and subdue a suspect. Very fitathletes will be lower than that, as low as 613% for men and 1420% for women. Where do I find unfamiliar exercises? You have to be prepared to do this as often as your duties demand.Obstacle courses are timed, usually carrying completion times of less than 4 minutes, and average around 400 yards. Bench Press Maximum Power Test lifting 50% of body weight as quickly as possible, with maximum power measured. 2014;40(1):93-102. The Run and Ruck Calculators are listed as exercises. Weve built our fitness programming for mountain and tactical athletes from the ground up. The Cooper Institute in Texas has administered the test since 1971 to over 110,000 patients. Yes. These are not obstacle runs, but are sprints from standing. The following chart outlines the most current minimum standards for the 30th and 50th percentiles, based on age and gender, (as of 2013). You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android. What is the difference between purchasing an individual training plan, packet of plans or an Athletes Subscription? Pt on the physical fitness essment standards the ironplate studios frequently asked ions regarding verification of a fitness test battery. Colorado PT Standards. You can log in through ourWebsite or Mobile AppIOSandAndroid. Police Physical Abilities Test includes the 1.5 mile run. As a result of these tests developed absolute recommended fitness standards for law enforcement agencies. Barbell weights include the weight of the bar, normally 20 kg / 44 lb. Prepare for the Police Physical Abilities Test. By Paul Rogers When you are finished see your results in. SqM2TRQI) pQ, Aerobic or cardiorespiratory fitness measures your capacity to transport and use oxygen during exercise. The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years. This is a common question. Bench press. Do you have any reviews or testimonials from athletes who have used your Athletes Subscription %PDF-1.5 % Minimum fitness standards for recruits vermont state. MTIs exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. Here is a very good 30-day plan for preparing for your police physical fitness test. Journal of Human Kinetics. Strength: What You Should Know, What You Need to Know About Strength Training for Power, Isometric Training Is Crucial for Building Strength, How TRX Training Improves Strength, Balance, and Flexibility, 35 Black-Owned Fitness Companies to Support Now and Always, Powerlifting vs Bodybuilding: Which Is Best for You, The Best Exercises for When You Have Low Energy, Expert Wellness Picks and Advice to Your Inbox. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. May 26, 2018 nicholle palmour may 26, 2018. Yes. I. That time can be anywhere from 16 minutes 30 seconds to 21 minutes. Fitness Standards for Strength and Cardio. Since 2007 weve taken and answered dozens of questions weekly from mountain and tactical athletes. The standards are as follows: . 1.5 mile run. Minimum fitness standards for recruits vermont state police. Maximize your gainsand build the body you want with our guide on the best exercises for every muscle group. See how the maximum weight you can bench press for a single repetition compares to that of other men in your age-group. Let your adrenaline flow. Your safety and the safety of others depend on your being fit for duty every day. Whether the department you're applying with calls it PAT, POPAT, PTT, POPS, POWER or PAA, the police physical abilities test is always pass/fail and a true gut-buster. This makes you Intermediate on Strength Level and is a very impressive lift. Cooper fitness standards bench press vermont state police cooper test comparative charts cooper physical fitness standards bench. Fitness Center. If we can help, well let you know. Read about more that sets us apart HERE. For a man in his 40s, running 2,100 to 2,500 meters is considered above average. [|(l~; [}$lGHV! The final test criterion to prepare for is the 'calisthenics' assessments. The Cooper standards are scientifically valid norms based on general population and law enforcement samples and are representative of a cross-section of those populations. For a 181lb man, 165lb (74.8kg) is considered novice and 200lb (90.7kg) for intermediate. No matter if you match the standards set out for your sex and weight, being physically active and getting stronger comes with many benefits. Police Officer Training Preparing For The Physical Abilities. 635 0 obj <> endobj 659 0 obj <>/Filter/FlateDecode/ID[<392A9141BADB4DE4B49466FA3D5A1C46>]/Index[635 41]/Info 634 0 R/Length 103/Prev 110240/Root 636 0 R/Size 676/Type/XRef/W[1 2 1]>>stream What if I have more questions? Emailcoach@mtntactical.com, Learn More About MTIs Cooper Test Training Plan, GeneralMilitaryMountainLaw EnforcementFire & Rescue, Training/Research Questions:coach@mtntactical.com. The Cooper Standard for Law Enforcement Physical Assessment (Scored) . We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands. The Police Officer Physical Abilities Test (POPAT or PAT) is a highly regulated selection procedure that is a major challenge for most candidates. However, knowing where you stand can help you create goals to work toward if this is something that motivates you. You can try the 12-minute run Cooper Test or the Rockport 1 mile walk test to determine aerobic fitness level. $ 49.00. Can I see sample training? Many departments start their physical assessment with this eventif you don't pass, you don't move onperiod.Many departments have 'pursuit' runs in addition to the 1.5 mile run. Jones M.Effect of compensatory acceleration training in combination with accommodating resistance on upper body strength in collegiate athletes. Posted: (12 days ago) WebThe Cooper standards are scientifically valid norms based on general population and law enforcement samples and are representative of a cross-section of those populations. All of our plans are online, accessible via username and password. Read More. Click the Sample Training tab to see the entire first week of programming. You must be more than fit, more than strong, more than willing. The research mentioned above was performed on college students who are younger than many adults. Thank you! All cadets should be afforded a minimum rest time of five 5 minutes between events. If you're a healthy male weighing 181lbs and you lift 275lbs (125kg), you're doing well (novice level), and if you lift 315lb (143kg), you're considered intermediate level. These Are The Best Strength Standards On The Internet Legion Athletics from legionathletics.com The cooper standard for law enforcement physical assessment (scored). ;3Kl5ms*7qm I can tell them the process we go through to design our programming. We document, note what works and doesnt work, re-assess, and make changes and modifications. If we cant, well let you know that, too. Questions, Comments, Feedback? The number of sit ups performed following specific form rules in 1 minute standards vary from 18 to 34 per minute. Both tests include a waist measurement to assess body composition. The plan is designed to build upon itself. Bench Press body weight 093 083 076 068 063 056 051 047 042 04 Sit Ups 1 Min Reps 35 32 27 21 17 30 22 17 12 4 15 Mile Run Time 1315 1344 1434 1550 1550 1546 1642 1729 1910 1910 Male Standards by Age Female Standards by Age ENTRANCE FITNESS TEST REQUIREMENTS. If you purchase an Athletes Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and well refund your money, no questions asked. These Are The Best Strength Standards On The Internet Legion Athletics from legionathletics.com The cooper standard for law enforcement physical assessment (scored). Do you have downloadable .pdfs of the training plans? The below chart is what it takes to get into the academy. If you add new plans or update existing plans after I subscribe will I have access to them? Option #1: 2000 meter row on a Concept 2 indoor rowing machine. Thank you, {{form.email}}, for signing up. Can I print out sessions to take to the gym? Own the moment because your next stop is the finish lineand the beginning of your life as a police officer. Come to this challenge armed with enthusiasm and anticipation of excellence. Cooper strives to maintain the most accurate standards, and on occasions updates these standards. Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Remember, police officers don't run down one suspect and call it a day. What about nutrition? For example, were currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan. [g|,YX#dasppzNa7-E The average length of a plank hold of 104 seconds was the median score for athletes and 83 seconds for non-athletes. How is MTI programming different than CrossFit? Age 18-29 35th percentile 50th percentile 15 mile run male 1253 1158 15. Can I see sample training? bench press (male) % of body weight 96 106 1 repetition maximum effort bench press (female) % of body weight 58 65 Read our, Test Your Upper Body Fitness With the Push-Up Test, Upper Body Compound Exercise Workout for Busy Schedules, Top 10 Squat Exercises for the Glutes, Hips, and Thighs, Simple Tests to Measure Your Fitness Level at Home, Using the Cooper Test 12-Minute Run to Check Aerobic Fitness, Hypertrophy vs. For example if you bench press 300 pounds at a bodyweight of 200 pounds the weight you lift as a proportion of your bodyweight is 300200 150. Norms for an isometric muscle endurance test, Effect of compensatory acceleration training in combination with accommodating resistance on upper body strength in collegiate athletes. Our stuff works. The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 1968 1 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. Keep in mind that while these estimated standards are above average levels of fitness, they're not so advanced that they're out of your reach. These norms are based on >1000 female U.S. Army soldiers who were tested in the 1990's by the U.S. Army. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Squat | Bench Press | Deadlift | Overhead Press. Male Bench Standards. Below are bench press standards based on training logs of 24 408 users of StrengthLog. The Cooper Institute has created a FAQ on its test and use for law enforcement here: https://www.cooperinstitute.org/vault/2440/web/files/684.pdf, Squeezed for Time? Situps 1:00 Pushup 1:00. Begin where you left off when you return to training. Deploy & Assess:We deploy the training plan Lab Rats at our Wyoming facility. When we attended the National Tactical Officers Association conference in 2015 in Mobile, Alabama, we asked every officer who stopped by if their agency used a fitness test, if so what it was, and if they liked it. U S Marshals Service Career Opportunities Fitness Standards. (7 days ago) apr 15, 2017 cooper fitness standards bench press chart. Why do I have to work through so much of the training sessions after already being fatigued? The bench press exercise is a basic multi-joint upper body exercise that can be performed by athletes and nonathletes alike for improving strength of the chest, anterior shoulder girdle, and elbow extensor muscles. This program is progressed each session builds upon the prior session so dont skip a session or skip around. I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase. The Best Push Day Workout Routine For Strength & Muscle, Intermediate Deadlift Program, 2 Days/Week, 6 Weeks, Dumbbell Quad Workout for Strength and Mass. Cooper Physical Fitness Test Training Plan. Email rob@mtntactical.com. Nicholle Palmour May 26 2018. Additional strength assessments may include the Trigger Pull, to test grip strength; the Arm Ergo-meter, to test forearm strength; and the stationary bike, to test leg strength. Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact-checker specializing in health and wellness. When you are just starting, it's essential to learn the proper form before you load a barbell. Each of these is scored by different factors. Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness. MTI exists to Improve Mountain and Tactical Athletes mission performance and keep them safe. To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Cooper Fitness Standards Bench Press Chart And Workout. Waist-hip ratio as a predictor of myocardial infarction risk: A systematic review and meta-analysis. The client should inhale while slowly lowering the bar and exhale while raising the bar. Weve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America. Each of these is scored by different factors. 29 Eo tll 6. For a man in his 40s, running 2,100 to 2,500 meters is considered above average. Bench press. What this means, is agencies can apply the Cooper test, use the absolute standards to make hiring decisions (i.e. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness. Keystone State. The standards are as follows. Male Standards by Age Female Standards by Age. The applicant must pass every test. Norms for an isometric muscle endurance test. In order for these standards to apply the bar must make contact with the chest above the bottom of the sternum with a momentary pause and be pressed to full elbow extension. Get the Tucson Police 30-day Physical Fitness Prep Plan. Training tips, research updates, videos and articles - and well never sell your info. Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming. You must pass at least at the 35th percentile on entrance and the 50th on exit. If, after a couple sessions, the percentages seem light, add some weight, but be conservative, not greedy. StrengthLog Your friendly training buddy since 2018. This program follows a general format and gets progressively harder each week. 300 Meter Run. [}$lGHV! See our Exercise LibraryHERE. KG and LB , How Much Weight Should A 70 Year Old Man Bench Press. How Can I Prepare For The Physical Fitness Aspect Of Training. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. The "Cooper Standard" is an example of one method of scoring a candidate's performance on a competitive physical exam. SPECIFICATIONS AND STANDARDS FOR FITNESS TESTING (COOPER TEST) The POSTC Fitness Test is a scientifically valid test, consisting of four separate test components, conducted during a one to two hour window of time. MTI is driven to improve mountain and tactical athletes mission performance and keep them safe. To this end, MTIs fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces. The squat is one of the major compound lifts and relies on the entire lower body and core to perform. Email: coach@mtntactical.com. You may be trying to access this site from a secured browser on the server. Start by adding 5# total (2.5# on each side). Push-ups 15 Mile Run. You access individual training plans online via a username and password. American Council on Exercise. For a 148lb woman, these standards are 90lb (40.8kg) for novice and 105lb (47.6kg) for intermediate. No. This focus on mission direct solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. Minimum Fitness Standards For Recruits Vermont State Police. Caada College (canadacollege.edu). An important part of the Civil Rights Acts is that physical fitness tests and standards can discriminate job applicants if job-relatedness is established and documented. Don't! Email coach@mtntactical.com. The average bench press is 220 lb for men and 104 lb for women. Click HERE to learn more about MTIs Mission-Direct Research methodology, and Here to read about just few of our research efforts. What if they feel too light after a couple sessions? No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. You can see a range of standards for all ages and fitness levels on this table. Percent Body Fat Norms for Men and Women. Entrance Fitness Test Standards - Physical Performance 30th Percentiles MALE CANDIDATES FEMALE CANDIDATES You must pass each of the four (4) events at the 30th percentile* listed for your age and gender in order to move on to the next event and pass the test as a whole. For fitness, ACE posits under 17% for men and 24% for women. Weve developed our own LE Athlete Fitness Assessment which I feel fully measures the strength, power and aerobic power needed by an Officer in a tactical situation. While I understand the question, Im not a salesman so I cant put a hard sale on anyone for our programming. Cooper Physical Fitness Test Training Paln - Mountain Tactical Posted: (1 days ago) WebMonday: Cooper Assessment Tuesday: Push-ups, Sit-ups, Bench Press Wednesday: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run Thursday: Push-ups, View Details Mtntactical.com Fitness View More One Repetition Maximum Bench Press Test - Topend 5 people tested failed parts of the test and were eliminated from further hiring processes. New Cooper Standards Age & Gender.xls Author: CCS Test Created Date: 10/4/2017 9:08:43 PM . These results include both athletes and non-athletes. By Rob Shaul Sit ups 1 repetition maximum bench press then rest for five to ten minutes. May 26, 2018 nicholle palmour may 26, 2018. Cooper fitness standards bench press chart and workout. If I purchase an Athletes Subscription Can I cancel on my own, anytime? Cooper Test Comparative Charts Ilrated Instructions. MTIs library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Dont quit. Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals. Adopt the professional pushup position on the ground facing down, hands and toes supporting your body with straight arms at the starting position. All Rights Reserved. If you have to miss a training day, start where you left off. Individualized to athlete fitness. These tests include bench press sit ups push-ups and sitreach extensions. All Rights Reserved. Avoid caffeine and eat light, and early, the day of your test.Finally, the day of your test arrives. 359 0 obj <>stream You must be ready to perform as though lives depend on it. If you are trying to increase the amount of weight you can lift for the deadlift but are stuck, try these tips for getting out of a deadlift rut. Check out our How to Bench Press Correctly and Safely Tutorial to see a full written description of this exercise. Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. 28 Specific Cooper Fitness Standards Bench Press Chart Minimum Fitness Standards For Recruits Vermont State Police 50 Abiding Cooper Fitness Chart Aerobic Capacity Cooper Institute Cooper Institute Physical Fitness Test Standards Fitness Fitnessgram Standards For Healthy Fitness Zone Table 9i Boys Bench press. 2023 Dotdash Media, Inc. All rights reserved. Our bench press standards are based on 13354000 lifts by Strength Level users. This is a physical screening program. We understand our programing isnt cheap, but we believe its a great value. Cooper fitness standards bench press chart. Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship. You've had a good sleep, a light breakfast and you're well hydrated. S ti- DYNAMIC STRENGTH r Minute Sit Up AGE Males 20-2940-4930-3950-5960. The plan covers nutrition as well as training and is easy to follow. The Cooper standards are scientifically valid norms based on general population and law enforcement samples and are representative of a cross-section of those populations. The most common requirements are described in the following paragraphs. A one-time lift that is scored by the percentage of your body weight you lifted. IOWA LAW ENFORCEMENT We answer dozens of training questions from athletes weekly. 2018;97(30):e11639. Lower your body until your elbows are at right angles. It is meant to do only one thing: weed out those who can't cut it. Click to change units: Kilograms Pounds Follow the training sessions in order, regardless. This makes you an intermediate lifter and stronger than 50% of StrengthLog's users. 6-week, 5 days/week. This 6-week cycle is sport-specifically designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in lawenforcement to gauge Law Enforcement Athletesfitness levels. endstream endobj startxref Entrance to a Certified Municipal Police Academy requires each cadet to pass all four of the components of the Entrance Fitness Test (30%). Similarly, healthy adult women could press 65lbs (30kg). This Plan is one of 200+ plans included in the Athlete's Subscription. With the plank, you balance face down on your forearms, balls of your feet, and toes, with your body suspended off the ground. Concept 2 Rowing Video 2000 Meter Row Option #2: Physical Fitness Test consisting of a vertical jump, choice of a 1 repetition maximum barbell bench press or an un-timed pushups test, and a 1.5 mile run. lackawanna county covid rent assistance,

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