If you have any question about you ability to pass the JRPAT, it is strongly suggested that you properly prepare yourself. The first step in this preparation should be a self-assessment. You will need the following materials.
- Step box or stool (height 8 inches)
- Exercise mat
- Can hugger (height 4 inches)
Set up the props as follows: Place the chair. Move 10 feet forward and place one cone (or place marker) in line with the chair. Move 50 feet forward and place a second cone (or place marker) directly in line with the first. These markers represent the running course. Next, go back to the first cone (or place marker) and move 10 feet to the right or left. Place the step box or stool directly in line with the place marker. Place the mat behind the step box, about 10 feet, in line from the chair. You are now ready to run through the test. JRPATCourse Diagram.pdf
If you are able to complete the JRPAT in less than 5 minutes and 30 seconds during practice, then you should be successful during the actual test administration (understanding that this is not a guarantee). If you take longer than 5:30, then you probably have some areas that could use improvement. Please refer to the suggestions below if you fall into this category.
View the JRPAT at: http://www.youtube.com/watch?v=F2jid57KGl4 .
Remember, the maximum time you have to complete the test is 6 minutes 18 seconds (6:18)
Candidates who are unsuccessful on the JRPAT are not usually deficient in all areas. The primary problem areas are running, push-ups, and sit-ups. For those who struggle with sit-ups and push-ups, it is often a better strategy to perform 5 repetitions, rest for 5-10 seconds, perform 5 more, rest, and then perform the last 5. If you reach full muscular fatigue (going until you cannot perform another repetition), your recovery time will be long and you are likely to go over the allotted time for completion. The best exercise for improving sit-ups and push-ups is, you guessed it, sit-ups and push-ups.
During each set of 15 sit-ups in the JRPAT, the repetitions do not have to be continuous. A successful sit-up will require the following: knees bent at a 90 degree angle, arms folded across chest with palms on opposite shoulders, up position reached when elbows touch just above knees; down position reached when upper-back portion of shoulders touches mat. You may not lift your hips during the course of the movement (see pictures 1 and 2). You may choose to rest in any fashion during the course performing the sit-ups. Time will continue to run.