Physical Fitness

Physical Fitness Preparation

As a law enforcement recruit, you will be required to participate in physical training and defensive tactics classes. The physical training program is designed to assist you in maintaining and/or increasing your own physical fitness. This can be very demanding – especially if you enter the program in poor fitness. The defensive tactics program also demands a good fitness level.

Before beginning the Academy you can start preparing yourself for the physical fitness training. However, before starting an exercise program you should consult with a physician.

Your physical training at the Academy will include all phases of fitness; i.e., cardiovascular endurance, strength training, and flexibility. With this in mind, it is essential you prepare yourself accordingly.

General Exercise Pattern

Regardless of the type of exercise activity you select, your exercise regimen should include three basic phases:

1. Warm-up:
   This involves stretching and rhythmic movement to warm up the muscles and gradually elevate the heart rate.
2. Training:
   This involves performing the major exercise activity; i.e., cardiovascular or strength training.
3. Cool-down:
   This involves a slow rhythmic tapering down and stretching to get the pulse rate gradually down and to remove muscle tissue waste products.

Cardiovascular Endurance

The majority of your cardiovascular endurance training will consist of running (jogging at a cadence pace and sprint work). You should begin an endurance program that keeps this in mind. It is recommended that you begin running a minimum of three days per week. Running should be done on soft surfaces as much as possible. Good running shoes and appropriate stretching prior to exercise can help to reduce the risk of injury.

You may wish to increase the training effect by adding to the intensity of your workout. This can be done by simply speeding up for a distance and then slowing down to your baseline pace. Choose a distance to sprint while you are running (50 - 100 yards). This will help in increasing your baseline pace.

Strength Training

At the Academy, you will be utilizing a workout routine involving weight resistance. It is important that you work on increasing the strength of all your major muscles. This will lessen your potential for injury while attending the Academy and assist you in successfully completing the POPAT course. You can work on strength training by using weights or performing calisthenics exercises.

Pay particular close attention to increasing your strength in the following areas:

• Shoulders
• Chest
• Arms
• Upper and lower legs

Strength is increased by putting a demand on a muscle group. This may be accomplished by increasing the amount of weight you lift in a particular exercise or by increasing the number of repetitions of a calisthenic exercise. When performing strength-training exercises allow a day of rest before exercising the same muscle group again. A three-day per week strength program is appropriate.

Flexibility

Perform a variety of stretching movements as part of your exercise routine. Stretching should be static – in other words, move slowly into the stretch pulling the muscle gently and holding the position for about 20 seconds. Don't bounce or jerk the movement. Stretching is ideally done as part of a "warm-up" prior to exercise and to "cool-down" after exercise. You may incorporate stretching into your suggested routine.

Fitness Tests

During the academy your fitness level will be assessed using the Cooper's Institute for Aerobics Research Fitness Norms. The physical tests assess cardiovascular and muscular endurance, which are two components of physical fitness.

We utilize these tests because they are underlying and predictive factors for performing police-related tasks such as:

• Sustained pursuit
• Sprints
• Dodging
• Lifting/carrying
• Jumping/vaulting
• Use of force

1 ½ Mile Run

This is a maximal field test for cardiovascular endurance. You run 1 ½ miles on a measured course. This test requires a NEARLY exhaustive effort, however, DO NOT run to complete exhaustion. Time the number of minutes and seconds needed to cover the distance of 1 ½ miles.

Sit-ups

This test indicates the muscular endurance of the abdominal muscle group. You will count the number of sit-ups you can perform in one minute.

The following protocol is used:

1. Start by lying on your back, knees bent, heels flat on the floor, and fingers interlaced and placed behind the head.
2. Then have a partner hold your feet down firmly.
3. Perform as many correct sit-ups as possible in one minute.
4. In the up position, you should touch your elbows to your knees and then return until your shoulder blades touch the floor.

The score is the total number of correct sit-ups completed in one minute. Any resting should be done in the up position.

Push-ups

This test measures the muscular endurance of the upper body (anterior deltoid) pectoralis major, and triceps. You will count the number of push-ups you can perform to exhaustion.

The following protocol is used:

1. First place your hands about shoulder width apart and have a partner place his/her fist on the floor below your chest.
2. Start the test from the up position (elbows fully extended). Keeping your back straight at all times, lower yourself to the floor until your chest touches your partner's fist. Then return to the up position to complete one repetition.

Record the total number of correct push-ups performed to exhaustion.