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SSC CPO Physical and Exam 2023
Every year SSC conducts CPO Physical and written exam for recruitment for the post of Sub- Inspector in Delhi police and CAPF and Assistant Sub- Inspector in CISF. This Exam has 4 Stages and CPO physical being one of them which could be tough if not prepared well.
Stage 1 | Paper - 1 |
Stage 2 | PET and PST |
Stage 3 | Paper - 2 |
Stage 4 | Detailed Medical Examination |
Tier – 1 Paper
The first stage is the Tier 1 paper, which consists of four subjects with 50 questions from each, totaling 200 questions for 200 marks, 1 mark for each question. It is a computer based examination and the time duration for this is 2 hours (120 mins). There is negative marking in paper 1 and Paper 2 which is equal to one third of the marks allotted to the question for each wrong answer. Questions in paper 1 are in both languages Hindi and English except English comprehension which is in English only.
- General Knowledge and general awareness
- English Comprehension
- Quantitative Aptitude
- General Intelligence and Reasoning.
PET (Physical endurance test)and PST(Physical standard Test)
After qualifying Paper -1, qualified candidates are being called up for Stage 2 cpo physical , which consists the Physical Endurance Test (PET) and Physical Standard Test (PST).
The PET for male candidates
- 1.6 kms race in 6.5 minutes
- 100-meter race in 16 seconds
- Long jump of 3.65 meter (in 3 chances)
- High jump of 1.2 meter (in 3 chances)
- Shot put(16 Lbs): 4.5 meter (in 3 chances)
The PET for Female candidates
- 800 meter race in 4 minutes
- 100 meter race in 18 seconds
- Long jump of 2.7 meter (in 3 chances)
- High jump of 0.9 meter (in 3 chances)
Both male and female candidates who qualifies PET (Physical Endurance Test) will be taken for PST (Physical standard Test) where minimum required physical criteria will be measured
Minimum PST criteria for male candidates
S.No. | Catagory of Candidates | Height (in cm) | Chest (in cm) Unexpanded | Chest (in cm) Expanded |
1 | Male candidates except those listed at S.No.(2) and(3) | 170 | 80 | 85 |
2 | Male Candidates belonging to Hill areas of Garhwal, Kumaon, Himachal Pradesh, Gorkhas, Dogras, Marathas, Kashmir valley, Leh and Ladakh regions, North-Eastern states and Sikkim. | 165 | 80 | 85 |
3 | All male Candidates belonging to scheduled Tribes | 162.5 | 77 | 82 |
Weight – Corresponding to height
Minimum PST criteria for female candidates
S.No. | Catagory of Candidates | Height (in cm) | Chest (in cm) Unexpanded | Chest (in cm) Expanded |
1 | Female candidates except those listed at S.No.(2) and(3) | 157 | - | - |
2 | Female Candidates belonging to Hill areas of Garhwal, Kumaon, Himachal Pradesh, Gorkhas, Dogras, Marathas, Kashmir valley, Leh and Ladakh regions, North-Eastern states and Sikkim. | 155 | - | - |
3 | All Female Candidates belonging to scheduled Tribes | 154 | - | - |
Weight – Corresponding to height
For preparation for the CPO physical, keep in mind four things:
- Regular practice
- Adequate nutrition
- Ample rest
How to clear long jump and high jump of CPO physical test ?
Practice long jump and high jump on separate days, avoid doing them together, and limit yourself to only 2 to 3 attempts at a time. This ensures that your muscles don’t experience excessive strain, and there’s no risk of injury due to over-practicing. Always ensure a proper warm-up before attempting. Always perform thorough stretching of your legs after attempting long jump and high jump. Carefully choose the practice area for high jump and long jump, ensuring the landing surface is not too hard, either using well-dug soil or a mat for safety. If struggling with the specified heights for high jump and length for long jump then gradually increase through consistent practice to achieve the desired results.
What is SSC CPO 2023 paper 2 date?
SSC CPO paper 2 will be held on 22 December 2023.
Where to get call letter for ssc CPO physical test?
All the candidates who qualifies paper 1 will be sent call letter for ssc CPO physical test.
How to download admit Card for ssc CPO paper-2 ?
All the candidates who qualifies paper 1 and CPO physical test can download their admit card for paper 2 for this link .
Adequate Nutrition
How to clear 1600 meter and 800 meter race?
The first step in CPO physical preparation is the 1600-meter run for male candidates and 800 -meter for female candidates.This is the most crucial part of the physical test. Regular practice is highly necessary because without practice qualifying it could be quite challenging. Therefore, start practicing for this run at least 2 months prior physical test, check your running time once a week for 1600 meters and 800 meters. Analyze your performance and determine the need for improvement in your timing. Checking your time daily creates unnecessary mental pressure, hindering performance improvement. Therefore, check your timing only once a week and practice normal running on other days. If you’re unable to complete the run within the given time, avoid over-practicing, as it strains muscles and increases the risk of injury. Maintaining discipline in practice will definitely improve timing, as gradual improvement occurs, so focus solely on daily running practice. Regular practice is essential , and checking your running timing at least once a week is crucial. There is no need of special preparation for 100 meter run as practice for 1600 meter is enough to qualify it easily.
Good nutrition is crucial for CPO physical preparation because a balanced diet containing protein, carbohydrates, and good fats not only keeps the body fit but also enhances performance.
- Carbohydrates (sweet potato, fruits, whole grains, vegetables, berries)rich food are good source of energy for instant physical activity.
- Protein (lentils, soy milk, nuts, eggs, cottage cheese, beans)rich food repairs muscles and aids in injury prevention after physical activity.
- Good fats (Pure ghee, butter, coconut, nuts, milk, omega-3)provide energy for the body and are beneficial for cardiovascular health and joints.
Ample Rest
After daily running practice and physical activity, it is crucial for the body to get rest, reducing fatigue and allowing self-healing. If the body doesn’t get sufficient rest and deep sleep post-physical activity, the likelihood of overstrain increases, leading to potential mental and physical stress. Many people underestimate its importance, but proper rest is as vital as good practice and a balanced diet, so don’t overlook it; give your body ample rest.
By following all the above mentioned tips and guidelines you can easily qualify SSC CPO physical.
Paper 2
CPO Paper – 2 is scheduled for December 22, 2023, by the SSC. Candidates who qualify in both Paper – 1 and Physical Efficiency Test (PET) receive admit cards for Paper -2. It is a 200-mark English comprehension test. The duration of exam is 2 hours (120 minutes) with 200 questions, each carrying one mark. It is an MCQ paper with negative marking (0.25 for each incorrect answer). This computer based test is conducted only in English.
The syllabus for SSC CPO Paper -2
- Comprehension
- Synonyms
- Antonyms
- Fill in the blanks
- Spellings
- Sentence structure
- Vocabulary
- Grammar
- Idioms and phrases
- Sentence completion
- Error recognition
Detailed medical examination
This is the last stage of the SSC CPO exam, which takes place after qualification of Paper II. In this stage, candidates undergo a detailed medical examination conducted by a doctor.
- Candidate must not have knock knee
- Candidate must not have flat foot
- Candidate must not have varicose vein
- Minimum near vision- N 6 (better eye) and N9(worse eye)
- Minimum distant vision-6/6 (better eye) and 6/9(worse eye)
- Colour blind test
And few more checkups like blood test and urine test etc. are done by the doctor.
Great information sir👌🏼👌🏼👌🏼
Good information
Great information ser
It’s very important information for SSC CPO aspirants.
Thank you
Sir pls one video for cisf asi ldce English subject.
Thankyou