RPF Constable Ancillary: PET and PMT 2019

RPF Constable Ancillary PET and PMT 2019: The PET and PMT is the third stage in the RPF Constable Ancillary Recruitment process. This Examination tests the physical capabilities and robustness of a candidate. A candidate needs to perform tasks like long jump, high jump and running under the Physical Efficiency Test(PET). Along with the PET, a candidate also needs to qualify the Physical Measurement Test(PMT). Under the PMT, a candidate’s height is measured, and in case of male candidates, the size of the unexpanded and expanded chest is also taken into account. Details about the RPF Constable Ancillary PET and PMT are given on this page.

RPF Constable Ancillary PET and PMT 2019

RPF Constable Ancillary is being conducted for 798 vacancies in 16 Zones of India. Candidates are called for the PET on the basis of their performance in the Computer Based Test(CBT). The PET and PMT round is qualifying in nature, where marks are not awarded. Follow the schedule below to be updated about the PET and PMT exam:

Eligibility Criteria for RPF Constable Ancillary PET and PMT 2019

PET (Physical Efficiency Test)

A candidate must be physically fit to qualify for the PET exam. There are three kind of tasks one must perform under the PET examination- Running, High Jump and Long Jump. The  targets that one must achieve under this exam are given in the table below

PMT (Physical Measurement Test)

The PMT is a body measurement based Test. If the height of a candidate or the chest size, in case of male candidates is less than required, then the candidature is canceled. Here are the requirements for the PMT exam.

Female Candidates

Male Candidates

Types of Workouts for PET 800 Meters Running Test

Preparing for PET requires a lot of hard work and discipline. It is essential to make a systematic plan and follow it with devotion. A candidate should also consult a doctor before starting these workouts. Here are some workouts to help with the PET preparation-

Breakdown Workouts

PET involves long distance running. A candidate needs to run 800 M within a space of 3 minutes 40 seconds. One of the common ways to prepare for such a long distance is using the Breakdown workouts. Under these workouts, the runner gradually decreases the length of workouts, starting with 600 M and then finally reaching 200 M. The break time between each run is similar to the total time it took to cover each distance. For example, if someone covers 400M 1 minutes and 30 seconds, then the total rest time before the next run will also be 1 minute and 30 seconds.

Tabata Workout

Under this workout, a runner first runs as fast as possible for 20 seconds and then take a 10 seconds rest. This pattern is repeated for eight rounds, which means the total time one must run is 180 seconds and the total rest time is 90 seconds.

Goal Based Training

A runner sets particular goals under this kind of training. The time limit is set as per the current capabilities of a runner but it keeps on decreasing as the runner progresses. This type of training is a great way to gauge the performance but one should be cautious and not over-train oneself. It is essential to set goals at a gradual pace rather than rushing the process.

Types of workouts for PET High and Long jumps

A candidate needs to at least do ahigh jump of 3 feet to qualify the PET High Jump Test. One needs to have strong leg muscles in order to jump high. These muscles can be built through workouts like squats, which can be done at home. Candidates who have to access to the gym can do exercises like dead-lifts, which uses a lot of quad muscles and also increases the core strength. Developing the core strength helps in increasing the jumping abilities.

To increase the length of the jump, one needs to majorly focus on the technique of long jumping rather than engaging in complex workouts. One can commit to plyometric workouts. Plyometric workouts can be done without machines, and one just needs a big ground for the exercises. The most basic jumping exercise requires a jumper to hold the knees in the air while jumping.

What kind of diet should one consume?

Diet plays a big role in shaping the progress of an athlete. One should become diet conscious to achieve the goals related to these intense Physical Activities. Consuming green vegetables, fruits like apples, bananas and berries help in gathering carbohydrates and the body is ready for such intense workouts the next day. It is also essential to cut oily foods as much as possible, and eat healthy food, which is either boiled or grilled

Apart from eating healthy, one should ensure that the body is hydrated throughout the day. If such intense activities are to be carried day in and day out then it is essential to supply water throughout the body. One should try to consume water while sitting down, rather than standing up. Drinking water not only helps for hydration purposes but it also supplements the body with extra energy to work.

How to Lose Weight?

It is essential for a candidate to be physically fit for the PET. Losing weight in a small period of time requires a strict schedule and willpower. Diet plays a bigger role than workouts. Weight loss goals can’t be achieved without a proper diet. HIIT(High Interval Intensity Training) can be of big help if one wants to lose weight quickly. Under HIIT workout, one needs to run a distance like 60 M to 100 M at peak speed and in short breaks. Running at such intensity helps in losing a lot of fat and also develops endurance.

It is also necessary to plant certain restrictions when it comes to diet. The Breakfast should be the heaviest, Lunch a little lighter and the Dinner should be the lightest. The best way to have a good diet is to avoid oily foods, and switch to a diet based on boiled and grilled vegetables. Salads are helpful for dieting purposes and fruits aid in the process of supplying nutrients and also replenishing energy.

RPF Constable Ancillary Trade Test

Candidates who qualify the PET and PMT round are then called for a Trade Test. A candidate needs to perform specific tasks as per the trade choice in the Trade Test. The minimum qualifying percentage for the Unreserved Candidate is 40%, while the SC/ST need to score at least 35% of the marks. Candidates need to bring their own tools for the Trade Test. This Trade Test will be conducted for the posts of Water Carrier, Cobbler, Tailor, Gardener, Washerman and Barber. Candidates who qualify the Trade Test then undergo a Document Verification and then the Medical Examination.
RPF Constable Ancillary