Maryland State Police

​​​​​​​​​​
​​​​​​​​​​​
​​​​​

Functional Fitness Assessment Test

The Functional Fitness Assessment Test (FFAT) measures the applicant’s fitness level and physical preparedness for the Academy. This test is a high-intensity fitness evaluation. It is designed to test your aerobic and anaerobic fitness. For this reason, there are no rest breaks between the exercises.

You will be evaluated based on a standardized set of criteria. The standards are as follows:

  • Push-Ups: eighteen (18) ​
  • Sit-Ups: twenty-seven (27)  
  • Flexibility:  (while seated)
  • 1.5 Mile Run: maximum time of 15 minutes and 20 seconds (15:20)
​
 

frame.png 




Documents

Medical Waiver Form and FFAT Guide 3-10-2023.pdf

Fitness FAQs



​
​How can I attend an FFAT?
The first step is the Applicant Orientation, after reviewing and approving your pre-application information the Recruitment Unit will schedule you for the next available FFAT.
How will I be informed of whether I was accepted to attend the FFAT?
If you are accepted, you should receive an email within one (1) week after your orientation with an FFAT Invitation Letter attached in PDF format.
​How will I be notified if the test has been cancelled?
In the event that a test is cancelled due to inclement weather or other reasons the website's main career page will be updated at least one (1) day before the scheduled test.
​What do I bring to the FFAT and what should I wear?
In order to be admitted to the test site, you MUST bring your FFAT Invitation Letter, completed Medical Waivers, and valid Driver's License.
 
 ****You MUST make at least three (3) copies of your completed Medical Waiver form prior to the scheduled FFAT****
 
You should come dressed in fitness attire, after passing the FFAT you are required to change into appropriate business attire prior to coming to MSP Headquarters for your written exam.
​I failed the FFAT, what should I do?
You may retake the FFAT three (3) additional times in one year. If you fail your FFAT, please use the Google Doc link provided in the notification emails to request to reschedule. ​
How often are the FFAT's held?
There are generally two FFAT's held every month.
I can not / could not attend the scheduled FFAT. Can I reschedule and how much notification do I have to give?
In the event that you cannot make the FFAT, you will be required to submit a request to reschedule your testing. This does not have to be done at any specific time. The sooner a request is received, the sooner you can be rescheduled.
I could not attend the scheduled FFAT. Is this going to be considered a negative in my process?

There are no repercussions to missing an FFAT, however, the sooner the FFAT is passed the sooner you can continue in the process.

In order to reschedule your FFAT complete a formal request either via use of this website or via fax to 410-653-4498.

How do I prepare for the FFAT?​

How to prepare for the Functional Fitness Assessment Test:

PREPARING FOR THE PUSH-UPS TEST - To increase muscular endurance, do as many standard push-ups as possible. At least three times per week, perform three sets of the total number of repetitions.

PREPARING FOR THE SIT-UP TEST - To increase your muscular endurance, do as many bent leg sit-ups (hands cupped behind the ears with someone holding your feet) as possible. At least three times per week, perform three sets of the total number of repetitions.

PREPARING FOR THE FLEXIBILITY TEST - Performing the following exercises daily will increase flexibility. a. Sit and Reach - Do five repetitions of the exercise. Sit on the ground with your legs straight. Slowly bend forward at the waist and extend your fingertips toward your toes while keeping your legs straight and hold for ten seconds. b. Towel Stretch - Sit on the ground with your legs straight. Wrap a towel around the bottom of your feet holding the ends of the towel extending your torso toward your toes and hold for ten seconds.

PREPARING FOR THE 1.5 MILE RUN (Cardiovascular Capacity) TEST - Below is a gradual schedule that would enable you to perform a maximum effort for the 1.5 mile run. If you can complete the distance in less time, you are encouraged to do so.

1.5 Mile Training Recommendation
Week Activity Distance (Miles) Times (Minutes) Frequency (Per Week)
1 Walk 1 17-20 5
2 Walk 1.5 25-29 5
3 Walk 2 32-35 5
4 Walk 2 28-30 5
5 Walk/Jog 2 27 5
6 Walk/Jog 2 26 5
7 Walk/Jog 2 25 5
8 Walk/Jog 2 24 4
9 Jog 2 23 4
10 Jog 2 22 4
11 Jog 2 21 4
12 Jog 2 20 4

 

In addition, the below listed exercises are being provided to assist the applicant with the push-up and sit-up phase of the Functional Fitness Assessment Test. The applicant should consult with their personal physician prior to commencing any physical exercise routine.

  1. Push-Ups: 3 Sets of 12 to 15 repetitions 4 to 5 times a week.
  2. Decline Push-Ups: 2 Sets of 10 to 12 repetitions 4 to 5 times a week. Prop your feet on a step, box, stool, etc. approximately 12 inches high and complete the correct number of repetitions.
  3. Tricep Extension: 3 Sets of 12 to 15 repetitions 4 to 5 times a week.
  4. Bicep Curl: 3 Sets of 12 to 15 repetitions 4 to 5 times a week.
  5. Sit-Ups: 3 Sets of 12 to 15 repetitions 4 to 5 times a week.
  6. Decline Sit-Ups: 3 Sets of 12 to 15 repetitions 4 to 5 times a week.
How soon after the Applicant Orientation is the FFAT?
The FFAT is generally 3-4 weeks after the Applicant Orientation.
I never received notification of whether or not I was accepted to attend the FFAT, what should I do?
If you have not heard anything three (3) weeks after your orientation, please contact the Recruitment Staff.