Preparing for the Jammu and Kashmir Services Selection Board (JKSSB) Constable Physical Test in 2025 requires a comprehensive understanding of the requirements and a well-structured preparation plan. This guide provides detailed information on the Physical Standard Test (PST) and Physical Endurance Test (PET), along with preparation tips, a balanced diet plan, and a suggested timetable to help you succeed.
JKSSB Constable Physical Test 2025 📋
| Aspect | Details |
|---|---|
| Conducting Body | Jammu and Kashmir Services Selection Board (JKSSB) |
| Post | Police Constable |
| Selection Process | Written Test, Physical Standard Test (PST), Physical Endurance Test (PET) |
| Official Website | jkssb.nic.in |
Physical Standard Test (PST) Requirements 📏
The PST assesses candidates’ physical measurements to ensure they meet the required standards.
Male Candidates
- Height: Minimum 5 feet 6 inches
- Chest:
- Unexpanded: Minimum 32 inches
- Expanded: Minimum 33.5 inches
Female Candidates
- Height: Minimum 5 feet 2 inches
Note: Candidates belonging to the Gorkha community and Bot Tribe are eligible for a relaxation of 2 inches in height.
Physical Endurance Test (PET) Requirements 🏃♂️
The PET evaluates candidates’ physical fitness through specific endurance tasks.
Male Candidates
- Long Race: 1,600 meters to be completed in 6 minutes and 30 seconds
- Push-ups: 20 repetitions (one complete cycle of up and down counts as one)
Female Candidates
- Long Race: 1,000 meters to be completed in 6 minutes and 30 seconds
- Shot Put (4 kg): Achieve a minimum distance of 14.5 feet in three attempts
Note: Ex-servicemen may have specific relaxations in the physical endurance tests as per official provisions.
Preparation Tips for PST and PET 🏋️♀️
- Regular Exercise: Incorporate running, strength training, and flexibility exercises into your daily routine to build stamina and strength.
- Balanced Diet: Maintain a nutritious diet to support physical training and overall health.
- Practice Specific Tasks: Regularly practice the specific tasks required in the PET, such as timed runs, push-ups, and shot put throws.
- Proper Technique: Focus on developing the correct techniques for each event to enhance performance and prevent injuries.
- Rest and Recovery: Ensure adequate rest to allow your body to recover and prevent injuries.
- Medical Check-up: Undergo a medical examination to ensure you meet the physical standards and are fit for strenuous activities.
Sample Daily Timetable 🗓️
A well-structured daily routine can enhance your preparation efficiency.
| Time | Activity | Focus |
|---|---|---|
| 6:00 AM – 7:00 AM | Physical Training | Warm-up, Cardio, Strength Training |
| 7:00 AM – 8:00 AM | Freshen Up & Breakfast | Healthy Breakfast |
| 8:00 AM – 10:00 AM | Study Session 1 | General Knowledge/Current Affairs/English |
| 10:00 AM – 10:30 AM | Break | Light Refreshments/Relaxation |
| 10:30 AM – 12:30 PM | Study Session 2 | Reasoning & Mental Ability/Mathematics |
| 12:30 PM – 1:30 PM | Lunch | Nutritious Meal |
| 1:30 PM – 2:30 PM | Rest/Nap | Relax and Recharge |
| 2:30 PM – 4:30 PM | Study Session 3 | Revision of Previous Topics/Mock Tests |
| 4:30 PM – 5:00 PM | Break | Tea/Snacks/Light Activities |
| 5:00 PM – 6:00 PM | Physical Training (PET Practice) | Practice Running, Push-ups, Shot Put |
| 6:00 PM – 7:00 PM | Relaxation/Hobbies | Unwind and Pursue Hobbies |
| 7:00 PM – 8:00 PM | Dinner | Light and Healthy Meal |
| 8:00 PM – 9:00 PM | Revision/Current Affairs | Quick Revision/Read Newspaper |
| 9:00 PM Onwards | Sleep | 7-8 Hours of Sound Sleep |
Note: Customize this timetable based on your personal needs and commitments.
Balanced Diet Plan 🍎🥦
A healthy diet is essential for both physical and mental performance.
| Meal | Food Items | Benefits |
|---|---|---|
| Breakfast | Oats/Porridge, Eggs, Fruits, Nuts | Provides energy for the day |
| Lunch | Roti/Rice, Vegetables, Lentils, Salad, Curd | Supplies essential nutrients and fiber |
| Dinner | Roti/Rice, Vegetables, Light Soup/Lentils | Easily digestible and promotes good sleep |
| Snacks | Fruits, Nuts, Sprouts, Yogurt | Healthy options between meals |
Key Dietary Recommendations:
- Stay Hydrated: Drink plenty of water throughout the day.
- Eat Balanced Meals: Include a mix of carbohydrates, proteins, and healthy fats in your diet.
- Avoid Processed Foods: Limit the consumption of processed and junk food.
- Include Fruits and Vegetables: Eat plenty of fruits and vegetables for essential vitamins and minerals.
Frequently Asked Questions (FAQs) ❓
Q1: When will the PST and PET be conducted?
A1: The PST and PET dates will be announced after the written examination. Candidates should regularly check the official JKSSB website for updates.
Q2: Is there any relaxation in physical standards for certain communities?
A2: Yes, candidates belonging to the Gorkha community and Bot Tribe are eligible for a relaxation of 2 inches in height.
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