IB Physical Efficiency Test 2025: Running, Push-Ups, and Strength Criteria

Preparing for the Intelligence Bureau (IB) Physical Efficiency Test (PET) 2025 is crucial for aspiring candidates aiming to join this esteemed organization. The PET assesses a candidate’s physical fitness through various activities, including running, push-ups, and other strength criteria. Understanding the specific requirements and training accordingly can significantly enhance your chances of success.

Key Highlights ✨

  • Organization Name: Intelligence Bureau (IB)
  • Test Name: Physical Efficiency Test (PET) 2025
  • Eligibility: Male and Female Candidates
  • Activities Included: Running, Push-Ups, Strength Tests
  • Height Requirement: Male – 165 cm; Female – 157 cm
  • Weight: Proportionate to Height
  • Vision Standards: 6/6 and 6/9 for both eyes
  • Physical Conditions: No genetic disorders or physical deformities
  • Official Website: mha.gov.in

Running Requirements πŸƒβ€β™€οΈ

The running component evaluates cardiovascular endurance:

  • Male Candidates: Required to complete a 1,600-meter run within 15 minutes.
  • Female Candidates: Required to complete a 1,000-meter run within 15 minutes.

Consistent practice can help in meeting these time frames.

Push-Ups and Strength Criteria πŸ’ͺ

Strength assessment includes:

  • Push-Ups: Demonstrating upper body strength.
  • Additional Strength Tests: May involve activities like cycling:
    • Male Candidates: 8 kilometers in 30 minutes.
    • Female Candidates: 5 kilometers in 30 minutes.

Regular training focusing on these areas is essential.

Height and Weight Standards πŸ“

Physical measurements are as follows:

  • Height:
    • Male Candidates: Minimum 165 cm.
    • Female Candidates: Minimum 157 cm.
    • Note: Candidates from hilly regions and tribal areas may receive a 5 cm height relaxation.
  • Weight: Should be proportionate to height, ensuring a healthy Body Mass Index (BMI).

Vision Standards πŸ‘€

Clear vision is mandatory:

  • Distant Vision: 6/6 and 6/9 for both eyes, with or without glasses.
  • Color Vision: Candidates must not have color blindness or night blindness.

Disqualifying Conditions 🚫

Certain medical conditions can lead to disqualification:

  • Physical Deformities: Such as knock knees, flat feet, bowlegs, or varicose veins.
  • Past Injuries: Any serious accidents with lasting effects may impact eligibility.

Preparation Tips πŸ“

To excel in the IB PET:

  • Structured Training: Develop a routine focusing on running endurance and upper body strength.
  • Balanced Diet: Maintain a diet that supports physical activity and overall health.
  • Regular Medical Check-Ups: Ensure no underlying health issues could hinder performance.

For detailed information and updates, visit the official IB website: mha.gov.in.

Training Plan for IB Physical Efficiency Test 2025 πŸ‹οΈβ€β™‚οΈ

A well-structured training plan can help candidates improve endurance, strength, and agility. Here’s a breakdown of how to prepare effectively:

1. Running Training Schedule πŸƒβ€β™‚οΈ

  • Week 1-2: Start with brisk walking (10-15 minutes) and light jogging (5-10 minutes).
  • Week 3-4: Gradually increase jogging time and aim for a 1 km non-stop run.
  • Week 5-6: Work on speed improvement and try to complete 1,600 meters within 12-13 minutes.
  • Final Weeks: Focus on stamina building by running longer distances (2-3 km) at a steady pace.

Running Tips

βœ… Wear lightweight running shoes to reduce injury risk.
βœ… Train on grass or soft surfaces to prevent knee strain.
βœ… Maintain steady breathing and avoid sudden bursts of speed.

2. Push-Up Routine πŸ’ͺ

Push-ups improve upper body strength and endurance. Follow this schedule:

  • Week 1-2: Start with 10-15 push-ups per set, 2 sets daily.
  • Week 3-4: Increase to 20 push-ups per set, 3 sets daily.
  • Week 5-6: Aim for 25-30 push-ups per set with a focus on stability and endurance.

Push-Up Tips

βœ… Keep your back straight to avoid injuries.
βœ… Engage core muscles for better control.
βœ… Perform push-ups on a flat, non-slippery surface.

3. Strength and Endurance Workouts πŸ‹οΈβ€β™€οΈ

Apart from running and push-ups, IB PET candidates should focus on full-body workouts:

  • Squats (3 sets of 15 reps) – Strengthens legs and improves balance.
  • Planks (3 sets of 30 seconds each) – Enhances core strength.
  • Jumping Jacks (3 sets of 30 reps) – Boosts agility and stamina.

Strength Training Tips

βœ… Stretch before workouts to prevent injuries.
βœ… Stay hydrated and eat protein-rich foods for muscle recovery.
βœ… Gradually increase intensity instead of overexerting yourself.

4. Diet and Nutrition for Peak Performance πŸ₯—

A balanced diet is key to maintaining fitness levels during IB PET preparation.

Essential Nutrients

πŸ₯© Protein: Chicken, eggs, fish, lentils, and dairy for muscle repair.
🍎 Carbohydrates: Brown rice, whole wheat, oats, and fruits for energy.
πŸ₯‘ Healthy Fats: Nuts, seeds, and avocados for endurance.
πŸ’§ Hydration: Drink at least 2-3 liters of water daily.

5. Rest and Recovery 😴

Rest is as important as training:

  • Sleep 7-8 hours for muscle recovery.
  • Take rest days to prevent overtraining injuries.
  • Use foam rolling and stretching to relax muscles.

Final Checklist Before IB PET 2025 βœ…

πŸ”Ή Practice running daily and meet the required timing.
πŸ”Ή Improve upper body strength with push-ups and resistance training.
πŸ”Ή Maintain a healthy weight and BMI.
πŸ”Ή Wear comfortable sportswear for practice.
πŸ”Ή Get a medical check-up to ensure physical fitness.

By following this training plan, candidates can significantly enhance their stamina, strength, and agility, ensuring success in the IB Physical Efficiency Test 2025.

For official updates, visit: mha.gov.in.

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