PAT Field Items: Long Jump, Burma Bridge, Ladder Crossing, Zigzag Run & Push-up
[ The short answer ]
The PAT (Physical Ability Test) field items are simple physical events: the Long Jump, Burma Bridge, Ladder Crossing, Zigzag Run, and Push-up. Each has a fixed standard for male and female candidates, and each can be practised safely on your own before arriving at the ISSB.
Long Jump
The Long Jump is a very simple test. For the Long Jump, male candidates are required to jump across a 9-foot pit, while female candidates are required to jump across a 5-foot pit. The landing area is filled with deep sand, so there is no risk of injury in this part.
To perform the Long Jump, the candidate should take a few running steps and make a strong jump from the point nearest the edge of the pit to reach the sand on the opposite side.
It is possible to practise the Long Jump on your own at a nearby school or college playground. There is no need to dig a pit for practice. It can also be practised on flat ground. However, the landing area should be made soft.
Burma Bridge
This item is slightly different in nature. In the Burma Bridge, two parallel ropes are tied between two strong poles several feet above the ground. Ladders are attached to both poles for climbing up and down.
Within the specified time, the candidate has to climb up one ladder, cross the parallel ropes, and climb down using the ladder on the opposite side.
Crossing the Burma Bridge is very easy. It does not require much physical effort or any special technique. Therefore, there is no need to practise it separately. Anyone without a fear of heights can cross the Burma Bridge easily.
Ladder Crossing
For the Ladder Crossing, a metal ladder is placed horizontally above the ground. The ladder is positioned approximately at head height. The candidate has to hang from one end of the ladder using the hands and move across three to five crossbars before getting down. This is also very easy to complete.
Like the Chin-up, the Ladder Crossing requires wrist strength. Therefore, candidates should try to improve their wrist strength before coming to the ISSB. At home, they may practise hanging from a strong door frame or any other suitable structure capable of supporting their body weight.
Many children's parks also have ladder-crossing structures. While practising such exercises on your own, you should pay attention to your own safety and the safety of those around you.
Zigzag Run
Like the other items, this is also a simple event. Three separate wooden planks are firmly fixed slightly above the ground in a zigzag arrangement. The candidate has to walk across all three planks while maintaining balance and then jump down onto the ground.
The Zigzag Run is quite easy. However, there is no need to construct any special structure for practice. This balancing exercise can be practised simply by marking lines on any flat surface.
Push-up
The Push-up is the last field item of the PAT. For this event, the candidate should first assume the correct starting position. The entire body should be kept straight by supporting it on the toes of both feet and the palms of both hands, with the head, waist, and heels in one straight line. During this position, the head should be kept up and the candidate should look forward.
To perform a proper push-up, the distance between the toes should not be too wide, while the hands should remain at a normal distance apart. Maintaining this correct body position throughout, the candidate should lower the entire body close to the ground while keeping it parallel to the surface, and then raise the whole body again using only the arms.
Male candidates are required to complete 10 push-ups, while female candidates are required to complete 5 push-ups.
It should be remembered that push-ups must be performed using only the strength of the arms, and under no circumstances should the knees, chest, or abdomen touch the ground.
Candidates should practise push-ups on their own before arriving at the ISSB. Push-ups can easily be practised at home. Performing a few push-ups at different times each day helps keep both the body and the mind healthy.
Health is the foundation of all well-being. Therefore, physical exercise should be performed regularly not only for the ISSB examination but also to keep the body healthy and free from illness.