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UMASS/AMHERST 312066 0367 3183 0 MASSACHUSETTS STATE POLICE ACADEMY APR -1 2 RECRUIT PHYSICAL FITNESS PREPARATION GUIDE DATE DUE GAYLORD ^4 DAY RINTEDINU.SA LOAN 1 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 1 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. 2 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 3 Digitized by the Internet Archive 2015 in https://archive.org/details/recruitphysicalfOOmass 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. 4