Updated Ontario Fitness Pin Standards

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HD48
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Updated Ontario Fitness Pin Standards

Postby HD48 » Mon Oct 07, 2013 6:46 am

Does anyone know where I can get a PDF (or document) that outlines the new standards for the Ontario Law Enforcement Fitness Pin? I can find plenty of the old one online. The new one has replaced the sit-ups for a lower back endurance / plank thing.
I have checked their website but they don't seem to have the standards on there. OPP and London police have the old one in their sites.

Thanks for your help,

HD48
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26point2
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Re: Updated Ontario Fitness Pin Standards

Postby 26point2 » Mon Oct 07, 2013 8:46 am

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devilwoman
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Re: Updated Ontario Fitness Pin Standards

Postby devilwoman » Mon Oct 07, 2013 9:58 am

The new one has replaced the sit-ups for a lower back endurance / plank thing.


Which is not fun at all......kettlebell swings and deadlifts are your friend for this one.
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HD48
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Re: Updated Ontario Fitness Pin Standards

Postby HD48 » Mon Oct 07, 2013 10:12 am

Thanks for the link 26point2. I missed that link earlier this morning.

And I agree - It can be a nasty one. Given amount of sitting we do, along with the weight on our lower backs, its probably a good test.

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48highlander
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Re: Updated Ontario Fitness Pin Standards

Postby 48highlander » Mon Oct 07, 2013 12:33 pm

HD48 wrote:The new one has replaced the useless sit-ups for a more accurate assessment of core strength and endurance


Fixed that for you.

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Shawshank
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Re: Updated Ontario Fitness Pin Standards

Postby Shawshank » Tue Oct 08, 2013 6:36 pm

I just watched the video of the core stamina. It looks so simple, yet I am sure I would be crying by the 3 minute mark.
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devilwoman
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Re: Updated Ontario Fitness Pin Standards

Postby devilwoman » Tue Oct 08, 2013 6:56 pm

I believe it's harder for guys, as y'all tend to be heavier in the upper body. By 2:30 I start to shake.
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Shawshank
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Re: Updated Ontario Fitness Pin Standards

Postby Shawshank » Tue Oct 08, 2013 7:01 pm

When I can, I will get my wife to hold my legs and I will see how I do. I figure a big deadlift has to count for something in there.
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Re: Updated Ontario Fitness Pin Standards

Postby rntacp » Wed Oct 09, 2013 8:33 pm

I've done it twice now, once using a roman chair and once using the method where someone sits on your legs. A tip for the second method, make sure the person sits far enough back on your legs. I found the roman chair a lot easier and more practical, but not everyone can facilitate this. Most are using the sitting on your legs method, which I found pretty lame. Either way, I personally didn't find it that difficult. A lot harder than the previous "curl ups" though.

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Re: Updated Ontario Fitness Pin Standards

Postby Kopparoo2b » Thu Oct 17, 2013 6:01 am

I agree with Highlander, this is a much better indicator of core strength. I personally like it over the 'sit-up' test. Makes me feel like all my hard work each week has paid off :mrgreen:
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mack_silent
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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Thu Nov 28, 2013 9:30 pm

I've never tried this new lower back plank, what would be some good exercises to ensure success with it?
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Re: Updated Ontario Fitness Pin Standards

Postby basketcase » Thu Nov 28, 2013 11:28 pm

Back extensions and plank.
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mack_silent
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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Fri Nov 29, 2013 9:54 am

Awesome, I do lots of those two exercises. :)
I have also added hyper extensions with weights, just wish my gym had one of the roman chairs.
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48highlander
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Re: Updated Ontario Fitness Pin Standards

Postby 48highlander » Fri Nov 29, 2013 1:56 pm

mack_silent wrote:I've never tried this new lower back plank, what would be some good exercises to ensure success with it?


Heavy Squats/Deadlifts/Presses.


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