Table Of ContentUMASS/AMHERST
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MASSACHUSETTS
STATE POLICE
ACADEMY
APR -1 2
RECRUIT
PHYSICAL FITNESS
PREPARATION GUIDE
DATE DUE
GAYLORD ^4 DAY RINTEDINU.SA
LOAN
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TABLE OF CONTENTS
Introduction to Physical Fitness Page 2
Techniques ofStretching Page 2
Aerobic Exercise Page 3
Strength and Resistance Exercise Page 4
Determining your body composition Page 5
Training Logs Page 6
Nutrition Basics Page 7
Supplements Page 8
Risks ofOvertraining Page 8
Injury Prevention and Care Page 9
Closing Page 10
CDC Physical Activity and Good Nutrition Page
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Appendix A (Cardiovascular Prescription) Page 16
Appendix B (Weight Training Exercises & Program) Page 17
Appendix C (Training Logs) Page 18
Appendix D (Basic Stretching Session) Page 20
Appendix E (Physical Activity Readiness Questionnaire) Page 21
Appendix F (Sample Physical Training Schedules) Page 22
Appendix G (Massachusetts State Troopers Physical Performance Tests) Page 23
INTRODUCTION PHYSICAL FITNESS
Physical fitness preparedness will be According to the President's Council on
paramount to your success in completing a training Physical Fitness and Sports, physical fitness is the
regimen at the Massachusetts State Police Academy. ability to carry out daily tasks with vigor and
Statistics have shown that the majority ofpeople that alertness, without undue fatigue and with ample
fail to successfully complete the training program fail energy to engage in leisure time pursuits and to meet
as a result ofnot being properly prepared to meet the the above average physical stresses encountered in
physical demands oftraining. emergency situations.
In order to increase your chances of Physical fitness may also be defined as an
successfully completing the training program at the organic condition of the body which enables an
Massachusetts State Police Academy, it is essential individual to use his/her body in activities requiring
to participate in a proper fitness routine before strength, muscular endurance, cardio respiratory
entering the State Police Academy. fitness, flexibility, coordination, agility, power,
balance, speed and accuracy - without undue
It is recommended that you develop and experience offatigue or exhaustion.
participate in a personal fitness program that meets
your individual needs. However, it is important that STRETCHING & FLEXIBILITY (Appendix C)
you adhere to sound guidelines and safe procedures
when planning and participating in any fitness Flexibility is defined as: the range or extent
program. In preparation ofattending the State Police ofmotion possible within a givenjoint. Applying the
Academy, and to optimize your safety during an term flexibility to muscles means that if your
exercise training program, some initial screening for muscles are very elastic and pliable, stretching easily,
important medical and health factors is necessary. then maximum joint flexibility will be available to
The Physical Activity Readiness Questionnaire you.
(PAR-Q) is recommended as a minimal standard for
screening prior to beginning an exercise program. There are three basic types ofstretching:
The PAR-Q is designed to identify the small number
of adults for whom physical activity might be 1. Ballistic stretching should be avoided. This
inappropriate and should have medical clearance involves stretching to your limit and
prior to participating in an exercise program (See performing repetitive, bouncing movements,
Appendix D). If, after reading the following usually quickly. This type ofstretching may
information, you are still not sure how to properly do more harm than good, increasing the risk
train for increased physical activity, seek out the oftiny muscle tears, soreness, and injury.
advice ofatrained and certified fitness specialist.
2. Static stretching is gradual stretching
This guide will provide you with current and through a muscle's full range ofmotion until
accepted health and fitness information on various you feel resistance orthe beginning of
topics ofphysical fitness. These range from aerobic discomfort. You hold the maximum position
and strength conditioning to equipment and nutrition for 10 to 30 seconds, relax, and then repeat
planning. Use the information to assist you in this several times.
developing a physical fitness program in order to
better prepare yourselfforthe training challenges and 3. Proprioceptive neuromuscular facilitation
demands you will encounter at the Massachusetts stretching is more complicated. One type is
State Police Academy. called contract-relax stretching. Here you
first contract a muscle against a resistance;
usually provided by another person, and then
relax into a static extension ofthe muscle.
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Prior to and after each exercise session, all • Make strenuous activity like
recruits will participate in a full body-stretching running, cycling, and swimming
regimen. Stretching before and after physical easier
exercise will help reduce the risk ofinjuries, enhance
athletic performance and increase strength and AEROBIC EXERCISE (Appendix A)
aerobic power. Before stretching begins each recruit
will perform a short aerobic exercise (e.g. 60 side Aerobic exercise, also known as
straddle hops). This will allow freshly oxygenated Cardiorespiratory and Cardiovascular exercise, is
blood to engorge the muscle thus increasing exercise that requires the use of large amounts of
individual performance. Proper stretching will oxygen, and use of large muscle groups in a
increase flexibility. Increased flexibility will aid in continuous and rhythmic manner for a sustained
the reduction ofathletic injuries. period of time. Aerobic exercise provides a person
with numerous benefits, including but not limited
Some basic rules to follow for proper stretching are: too:
Always warm-up by doing light • Decreased blood pressure
aerobic movements for 5-8 minutes • Decreased body fat and tryglyceride
before engaging in a stretch routine levels
Stretch before and after your actual • Decreased risk ofdeveloping
workout cardiovascular disease
Hold each stretch for 30-40 seconds • Increased bone density
Stretch for 10 to 15 minutes
Stretch to the point ofmild Before engaging in any cardiovascular
resistance exercise, you should understand the four basic
Relax as you hold a stretch components to a cardiovascular program
Do not hold yourbreath
Do not lock • Mode
outjoints • Frequency
Stretching FINDING YOU TARGET HEART RATE • Intensity
should be • Duration
smooth and 1) FindRestingHeartRate(RHR) firstthinginthe
controlled - morning. Mode is the kind or
no bouncing 3) MH2)R22-0R-HaRge==HMRHRRe.serve. type ofactivity you decide to
Stop the 4) HRRX"/otrainingzone=IL. participate in. Primary
stretch atthe 5) IL+ RHR=THRorTrainingZone. aerobic activities include
first sign of brisk walking, running,
pain. RHR=RestingHeartRate swimming, and cross country
MHR=Maximum HeartRate
skiing. Secondary aerobic
HRR=HeartRate Reserve
Participating in a proper IL=Intensity Level activity could include stair
stretching routine before and THR=TargetHeartRate climbing, racquetball and
%
after your workout provides Trainingzonerefersthe levelyouwishtoworkout. 50 circuit course type weight
%
the following fitness %to60 isusually used forbeginners and65%-to training.
80%usedforathletes.
advantages:
Frequency refers to
Reduction of how often you participate in
injuries due to the tearing ofmuscle a type of exercise. Under ideal conditions, aerobic
tissue exercise two days a week will maintain a person's
Increases range ofmotion current fitness level. However, in order to improve
Increases muscular strength your aerobic conditioning level, 3-5 days of aerobic
Promotes muscle relaxation exercise is usually needed.
Promotes faster recovery from
soreness due to strenuous activity
Promotes better circulation
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Duration refers to the amount of time you
continuously perform an exercise. It is important to RPE
remember that in order for an exercise to be aerobic • O
it must involve continuous motion of the large • 7 Very, Very Light
muscle of the body. How long you exercise will • O
depend on your individual physical conditioning • 9 Very Light
goal. Normally 15 to 60 minutes of continuous • 10
activity is acceptable. Recent research has also • 11 Fairly Light
shown the exercise duration could be quantified over • 12
a period of one day. Simply stated, aerobic fitness • 13 Somewhat Hard
levels can improve with as little as 10 minutes of A• t1A4
exercise duration, as long as the exercise is of an • 15 Hard
aerobic mode and performed several times: Such as 3
to 4 times a day over a 5 day period. • 17 Very Hard
• 18
Intensity refers to the difficulty of the • 19 Very, Very Hard
exercise. With regards to aerobic conditioning, this • 20
does not mean harder, more intense levels are better.
Moderate intensity levels are almost always more
Borg Scale of perceived exertion. Exercise
appropriate and enjoyable than high intensity &
between 11 15 are considered aerobic.
workouts. Individuals that are just starting a fitness
routine, suffer from or are recovering from an injury It is always important to gradually increase
or illness, orare significantly overweight, should first your duration, intensity and frequency over a period
consult with trained medical and fitness personnel of time. In addition, the more aerobic training you
before participating in even a low intensity aerobic participate in, the more important it is to cross train
exercise program. or change the mode ofthe exercise.
To receive the maximum benefits from A warm-up stretching routine and cool-down
aerobic exercise, the intensity level should be stretching routine before and after aerobic exercise is
maintained within your aerobic training zone. In
also important to increase the benefits of aerobic
general individuals just starting an aerobic program, exercise and decrease the chances ofexercise related
people that are at a poor or very poor levels offitness
injuries.
or significantly overweight, should calculate their
training zone between 50-60% of their maximum RESISTANCE TRAINING (See Appendix B)
heart rate (MHR). Individuals that are of average
fitness level should calculate an intensity level of There are two types of muscular fitness
between 65-80% MHR. Calculating your training needed for daily living and for physical performance:
zone can be done using three methods. One of the
best and most precise methods of monitoring your
• Muscular strength: This is the muscle's
training zone is by monitoring your actual heart rate. ability to generate maximum force in one
This can be done manually by taking your pulse or
by use of an electronic heart rate monitor. Other contraction, (e.g. bench, 1 rep).
more simplified, but less accurate methods are: The • Muscular endurance: This is the
muscle's capacity to make repeated sub-
Borg Scale or rating of perceived exertion scale and
maximal contractions without much
the so-called "talk tesf where you should be able to
: fatigue, (e.g. pushups, reps).
comfortably talk or take on a conversation while
performing aerobic exercise.
The principles of muscular strength and
endurance resistance training are:
• Overload - To increase strength or
endurance a higher workload than
provided by daily activity must be
imposed on the muscle.
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