Total Health Management
JIBC Police Academy Recruit Training
Fitness Assessment Test
TRAINING MANUAL
Citahealth
Justice Institute of British Columbia
604 647-2236
Police Academy
#700 - 890 West Pender Street
Program Director - Recruit Training
Vancouver, B.C. V6C 1J9
604 528-5580
www.citahealth.com
www.jibc.ca/police
Table of Contents
Police Recruit Fitness Assessment Training Program
3
Getting Started Instructions
3
Current Physical Activity Level Assessment
3
Monitoring the Intensity of Your Aerobic Training
4
Training Guidelines
5
Fitness Assessment Testing Components
5
Resting Vital Signs and Anthropometry
5
Aerobic Fitness Test
6
Back Fitness and Flexibility
7
The National Back Fitness Test
8
Back Strengthening Exercises
9
Sit and Reach Test
10
Strength Testing
11
Grip Strength Test
11
The One Repetition Maximum (1RM) Bench Press Test
12
Vertical Jump / Leg Power Test
13
60 Second Sit-Up Test
14
Pull-Up Test
15
Rotational Trunk Strength Test
16
Push-Up Test
17
Back Extension Test
18
Cool Down
19
Additional Stretches
20
Minimum Physical Standards
21
Par-Q & You Form
22
Consent and Release Form
23
2
Police Recruit Fitness Assessment Training Program
Physical fitness is an essential component of being an efficient police officer. Being in good physical
condition will help you carry out your duties with strength and stamina, decrease your chances of being
injured, and enhance your ability to serve the community. In order to prepare recruits for the rigors of
Police Academy training as well as the demands of policing on the street, the Police Academy has
enlisted the aid of the fitness experts at CitaHealth to design a program. The experts at Citahealth are
also available to help you with a specific training program to prepare for your police career. (Note that
there is a cost associated to this.)
This fitness test is designed to help us measure your fitness level in order to help you succeed in the Use
of Force and Physical Training components of the police recruit training program. We will accomplish this
by helping you become more familiar with testing procedures, testing standards, and specific training
methods.
To obtain maximum benefits from this training program, you should allow as much time as possible before
the test to train. Please note that these are only basic training guidelines and if you have already been
preparing yourself for the fitness testing on your own, continue to do so.
Getting Started Instructions
·
Read through this complete manual. This will give you a general idea of what you should expect
from the fitness assessment.
·
Fill out the Par-Q form located at the end of the manual on Page 22. If you answer yes to any
of the questions, please see your doctor before starting any exercise program.
·
Assess your current fitness level. You may do this by using the chart below:
Current Physical Activity Level Assessment
Fitness Level
Frequency
Length of Workout
Training History
Beginner
Less than 2 days a week
Less than 20 minutes
Less than 6 months
Intermediate
2 or 3 days a week
More than 20 minutes
6 months or more
Advanced
3 to 6 days a week
More than 30 minutes
More than 6 months
3
Monitoring the Intensity of Your Aerobic Training
Heart Rate (HR)
Your heart rate (HR) is measured in beats per minute (bpm) and is a good measure of intensity during
aerobic exercise. The American College of Sports Medicine recommends that healthy adults exercise at
an intensity 60% to 85% of their maximum HR (MHR). Your approximate maximum HR is 220 minus your
age. If you factor in your Resting Heart Rate (RHR) you can then estimate the heart rate you want to train
at (THR). You should take your RHR before getting out of bed in the morning.
Example:
A 20-year-old person with a RHR of 70 and working at 75% of MHR:
MHR
THR
THR
= 220 -20 = 200
= (MHR – RHR) x 75% + 70
= (200 - 70) X 75% + 70
= 167 bpm
Once you find your MHR, your exercising heart rate, known as your Target Heart Rate is at
60 – 85% of that.
To monitor your HR during exercise, periodically count the number of pulse beats at your neck or wrist for
10 seconds, and then multiply by six to get the beats per minute (bpm). Your heart should be beating
within your Target HR zone when you are exercising.
The majority of your exercise should be at the lower to middle of your THR zone for those at the
“beginner” level. However, it is recommended that you periodically exercise at the higher end of your
target zone. If exercising within your target zone seems too hard, exercise at a pace that is comfortable
for you. Over time and with consistency you will feel more comfortable exercising and can slowly increase
to your target zone. When you are training for the 20m Shuttle Run, the cardiovascular component of the
fitness test, your heart rate should be near the high end of your target heart rate zone by the end of your
training interval.
4
Training Guidelines
·
Begin your training with 5-10 minutes of warm up exercises such as brisk walking and light
range of motion stretching that is 20-30% tension for no more than 20 secs.
·
Wear comfortable lose fitting clothing and proper running shoes with good foot support.
·
Start at a level that is right for you and progress from there.
·
Go from general aerobic activities (e.g. bike, rower, or treadmill) to range of motion
movements that are specific to your upcoming performance requirements.
·
Always end your training session with a cool down and static stretching exercises.
The purpose of an aerobic warm-up is to:
·
Prepare your body for more vigorous activity.
·
Allow a gradual redistribution of blood flow to the muscles.
·
Increase elasticity of connective tissue.
·
Decrease muscle viscosity.
·
Reduce the incidence of injury to muscles, tendons, and ligaments.
Fitness Assessment Testing Components
Pre-Test Instructions
a. Do not undertake vigorous exercise for at least six hours prior to your test.
b. Do not consume alcohol six hours prior to evaluation.
c.
Do not eat, smoke, or drink caffeinated beverages for at least two hours prior to testing.
Resting Vital Signs and Anthropometry
Pre-Exercise Heart Rate: The pre-exercise heart rate is the best representation of individuals resting
heart rate values and is a simple measure of fitness and training status. The pre-exercise heart rate can
be affected by exercise, caffeine, stress, and general fatigue, so it is best to follow the pre-test
instructions and remain relaxed prior to your fitness testing. The pre-exercise heart rate will be taken
using either a stethoscope or palpation of the radial artery in the wrist. The pre-exercise heart rate value
should not exceed 100 beats per minute.
5
Resting Blood Pressure: Blood pressure is the force of blood against the walls of the arteries and veins
as the heart pumps blood throughout the body.
The resting blood pressure is measured using a
sphygmomanometer and a stethoscope, and the resting values should not exceed 140/90 mm Hg.
Resting blood pressure can be elevated for the same reasons as resting heart rate, therefore it is
imperative that pre-test instructions are followed carefully.
Weight (kg): Weight is measured with a beam scale and is recorded to the nearest 0.1kg. The applicant
will be weighed without footwear and should be wearing light clothing.
Height (cm): Height will be measured without footwear and recorded to the nearest 0.5 cm. Each
applicant will stand erect with their hands at their sides and feet together while looking straight ahead.
Aerobic Fitness Test
Leger’s 20 Meter Shuttle Run
Purpose: The aerobic fitness test is dependant on a person’s ability to deliver oxygen to the working
muscles of the body and, in return, the ability of those muscles to use the delivered oxygen. This
represents your “maximal oxygen intake” or VO2 max. As the energy demand of an activity increases,
oxygen consumption will show a parallel increase until the individual reaches the limit of their aerobic
system and the oxygen consumption plateaus. The VO2 max is measured in relation to body weight and
the units are ml of oxygen per kg of body mass per minute (ml/kg/min). The reason that the 20m-shuttle
run has been selected for the aerobic test protocol over other tests such as the 1.5 mile run or the Bruce
treadmill protocol is that this test has high validity (r=0.95) when compared to a “true” VO2 max test and it
can be performed with large groups. The 20m-shuttle run is also a better representation of daily law
informant tasks, such as running at varying speeds, pivoting, and changing directions quickly.
Procedure: This test requires you to run back and forth on a 20-meter course at a constantly increasing
speed until volitional fatigue. The starting speed of the test is 8.5km/hr (5.3mph) and increases by
0.5km/hr (0.3mph) each minute. You must reach the 20-meter line before the sound of the beep on a prerecorded tape. The test stops when you cannot maintain the required pace for 2 consecutive lengths.
The maximum speed of the last completed stage will be used to predict V02max.
6
Preparation: Begin your training by building an aerobic base in the first few weeks of your training.
Follow the American College of Sports Medicine basic exercise prescription guidelines: train 3-5 times a
week for 20-60 minutes at 60-85% of your maximum heart rate. (Please see the table on Page 4 to
calculate these values.) When you get closer to your testing date, start more specific higher intensity
training such as interval training and “tempo” (faster) runs in the higher range of your target heart rate
zone. A good way to simulate the 20 m-shuttle run test would be to either run outside on a measured
track or inside on a treadmill. Following a 5-10 minute light warm-up, begin running at 8.5 km/hr (5.3m/hr)
and increase your speed by 0.5km (0.3m) every minute until you reach fatigue, rest for 5-10 minutes and
repeat 2-3 times. Make sure that at the end of your training session you cool down for 5-10 minutes. This
should include a light jog or walk and static stretching.
Back Fitness and Flexibility
Back fitness is an extremely important part of general health and fitness that generally gets neglected
on a day-to-day basis. If you continue to neglect muscle strength and flexibility you will be more
susceptible to lower back pain or injuries that may be debilitating and could lead to a decrease in your
quality of life.
Flexibility can be defined as the range of motion and ease of movement about a joint. Flexibility depends
upon the bone structure at any joint, and limitations to movement are a result of the bulk of surrounding
muscles, the normal tension in the muscles, the flexibility of connective tissue, as well as the structure of
the tendons and ligaments surrounding the joint. Flexibility is a very important component of back fitness.
If the muscles around your hip and back joints are tight or overstretched, this may result in muscle
stiffness in the back. It may also limit some movements such as bending and twisting, and it may even
predispose individuals to injuries and time away from work. In addition to flexibility, the endurance of the
back muscles and abdominal muscles is another important component of back fitness. Therefore, it is
essential that we test one’s ability to hold positions using the back extensors and lateral trunk muscles, as
you will require strong core muscles while performing repetitive movements such as bending and twisting
while wrestling people to the ground or using a baton.
7
The National Back Fitness Test
Purpose: The National Back Fitness Test consists of ten tests that help you determine if your back is
strong and healthy. The results may assure you that you have little to worry about, but given the way we
currently live, they might warn you that your back may be vulnerable to injury and strain while performing
daily activities or during the Use of Force training.
The back fitness tests are preventative tests performed while the back is asymptomatic or pain-free and,
as such, are valuable in measuring back function. They demonstrate how much muscle weakness and
joint stiffness are contributing to your back problem, or, if you don’t have one yet, indicate the probability
that you will have one in the future.
Procedure:
Test A - Sit-Up
Test B - Double Straight Leg Raise
Test C -Lateral Trunk Lift
Test D - Hip Flexors
Test E - Hamstrings and Lower Back
Test F - Abdominal Extension
Test H - Straight Single Leg Raise
Test I - Spinal Rotation
Test J - Lateral Tilt
*Please see appendix A for full details regarding procedures*
Preparation: To prepare for the Back Fitness Test begin by adding 10 minutes of daily stretching to your
routine. Each stretch should be held for at least 30 seconds at a tension ranging from 30-50%. Please
see Appendix C for additional stretches that can be performed daily to increase flexibility in your hip
flexors, hamstrings, gluteus, quadriceps, abdominals, and lumbar spine. To prepare for the endurance
tests you need to improve the strength in your back extensors, trunk extensors, and oblique muscles.
Sample Exercises have been provided below:
8
Back Strengthening Exercises
Supermans
Focus: Back extensors
Plank
Focus: Abdominals
Back Extension (Beginner)
Focus: Back Extensors
Side Plank
Focus: Obliques
Oblique Crunch
Focus: Obliques
9
Sit and Reach Test
Purpose: This test measures the flexibility of the hamstrings and lower back muscles that, if tight,
contribute to low back pain. Therefore it is imperative that you have good hamstring flexibility in order to
avoid injuries.
Procedure:
·
Sitting on the floor with legs extended and knees on floor
·
Feet flat against flexometer
·
Finger tips placed against wooden block on flexometer
·
Push block forward as far as possible while legs stay extended
Sit and Reach
Phase 1
Phase 2
Preparation: Training for this exercise involves increasing the flexibility of the back, the thighs and the
buttocks. There are many exercise stretches that can improve the flexibility of these areas. These include
modified hurdler stretch, towel stretch, and the Figure 4 stretch.
Modified Hurdler Stretch
Towel Stretch
Phase 1
Phase 2
10
Strength Testing
Warm Up Tips
·
Perform an aerobic activity for a minimum of five minutes (E.g. bike or treadmill).
·
Include the joints to be used for testing.
Grip Strength Test
Purpose: The standard grip strength test focuses on forearm strength and your ability to forcefully grasp
a person or object. During your Use of Force training, this action is directly related to your ability to grab
and restrain an opponent, to push or pull them forcefully, or to maintain a firm grip on various tactical
tools.
Procedure:
·
A calibrated hand dynamometer is held in one hand with a straight arm at waist height.
·
Arm is slightly away from body.
·
Subject should inhale deeply, and then squeeze the dynamometer maximally while exhaling.
·
The maximum single value of two trials with each hand is measured, and the sum of the left and
right hand score is the final total.
Preparation: To train for grip strength you must strengthen your forearm and hand muscles. The major
muscle used in this exercise is the palmaris longus muscle. Strengthening exercises include wrist curls
and ball squeezes.
With the ball squeeze, you use any hand size ball (tennis or squash ball), squeezing it for 20 repetitions at
a time, then resting and repeating 2-3 more times.
11
The One Repetition Maximum (1RM) Bench Press Test
Purpose: 1 RM refers to the maximal amount of weight that can be moved through one full repetition.
For this particular exercise test you will be performing a bench press to find the heaviest weight you can
lift relative to your body weight. This will be your 1 RM amount. This test simulates the action forcefully
pushing someone away in a single, explosive movement. This can mean pushing an attacker backwards
from a standing position, or escaping while pinned to the ground.
Procedure:
·
Lie flat on back on a bench placed inside a squat rack.
·
Feet flat on the ground on either side of the bench.
·
Ensure safety bars are correctly placed above subject’s chest to stop the bar from
descending too far.
·
Place hands on bar slightly wider than shoulder width.
·
Press bar upwards to full arm extension.
·
Lower the bar until your upper arms are parallel with the floor and press the bar back up
to full extension ensuring that you are exhaling forcefully during the movement.
·
Rack the weight, rest for two minutes, and repeat until the maximum weight possible is
achieved.
Preparation: This exercise requires a great deal of upper body strength. To help improve strength in this
area, perform bench press and triceps extensions. The weight used in this exercise should be lower at
first to establish proper form. Once proper form is achieved, slowly increase the weights until you can only
perform 4-5 repetitions. A formula will convert the weight you used for up to 10 repetitions into 1RM. It will
help your test if you know this weight prior to testing.
NOTE: 1RM SHOULD NEVER BE ATTEMPTED WITHOUT QUALIFIED SUPERVISION. ENSURE ALL
SAFETY MEASURES ARE IN PLACE, AND HAVE 2 SPOTTERS TO ASSIST WITH THIS TEST.
12
Vertical Jump / Leg Power Test
Purpose: The purpose of the test is to determine peak leg power which is derived from the height jumped
and takes your body weight into consideration. Leg strength and power is essential for quick movements,
mobility, and personal safety actions.
Procedure:
·
Stand directly below the vertical jump tester with your feet flat on the ground.
·
Stand erect and reach your arm as high as possible with your fingers fully extended. This is
recorded as the standing height to the nearest 0.5cm.
·
Step back a few inches to a safe distance behind the vertical jump tester.
·
Bring your arms down and back while bending the knees to a squatting position.
·
Pause momentarily and then jump as high as possible with arms moving upward, and touch the
highest point possible on the vertical jump tester.
·
Try three times with a 10-15 second rest period. Subtract your standing height from your highest
jumped height and record the peak score in cm. This is the score used in determining peak leg
power.
Preparation: To increase leg power you should include a combination of strength and power exercises.
Some examples of leg strengthening exercises include squats, lunges, and step ups. Power can be
improved by performing plyometric exercises. Performing standing jumps, bounds, and hopping drills will
also help to increase your lower body power.
13
60 Second Sit-Up Test
Purpose: The 60-second sit up test is a direct measurement of abdominal and hip-flexor strength. We
test to see how often you can effectively raise your upper body off of the ground into a sitting position in
sixty seconds while keeping your hands in contact with your head. This is important because you may
find you have to recover quickly from a supine position.
Procedure:
·
Lie on your back, with knees bent and your feet flat on the floor.
·
The tester will apply weight to your feet to keep them from moving.
·
While keeping your hands in contact with your head, contract your abdominals, and raise
your upper body off of the ground until your elbows touch your knees.
·
Lower yourself back to the ground until your shoulder blades contact the floor.
·
Repeat this motion as many times as possible within the one minute allotted
Preparation: To prepare for the sit-up test, you should perform this exercise 3-4 times per week. Partial
curl-ups or full sit-ups with no weight on the feet should be performed until exhaustion. Once this occurs,
you should then place some weight on the feet or hook them under a sturdy structure. Complete separate
sets of full sit-ups (elbows to knees) until exhaustion.
14
Pull-Up Test
Purpose: This test is designed to measure upper body strength and your ability to raise your body
weight from a hanging position. This is a component of your Use of Force training, and can be related to
field situations where you may need to climb an obstacle or lift your body weight.
Procedure:
·
Begin by standing on a bench under the bar.
·
Place your hands on the bar shoulder width apart, palms facing toward you.
·
Lower yourself so that your arms are completely extended.
·
Raise your body so that your chin reaches the same level as the bar.
·
Lower your body back to the arms extended position.
·
Perform as many repetitions as possible.
Preparation: The most effective way to train for this test is by performing multiple sets of pull-ups to
fatigue with two or three minutes of recovery between each set. If you have access to an assisted chin-up
machine, progressing through lower levels of assistance is an effective way to ensure you are working
through the full range of motion. Alternatively, a “lat” pull down machine is a good substitute; however,
you should use the same grip you will be using during the test; that is, hands shoulder width apart with
palms facing towards you.
15
Rotational Trunk Strength Test
Purpose: This test is designed to test your oblique strength or rotational strength using a cable. Oblique
strength is important for physical battles that involve quick twisting actions and is also valuable for injury
prevention.
Procedure:
·
The weight is set at 80 lbs for males and 50 lbs for females. Set the attachment at elbow
height.
·
Stand one arms-length away from the cable facing sideways with your knees slightly bent.
With a wide stance, grasp the cable attachment with both hands.
·
In a controlled manner, pull the cable in a sweeping motion across your body and twist until
the cable is on the opposite side of your body (180 degree rotation).
·
Slowly return the cable the starting position and repeat on the other side.
Preparation: The oblique muscles are important for both rotation and lateral bending. To improve on this
test, it is important to perform both oblique strengthening exercises as well as stretching exercises. The
following is an exercise that will improve your flexibility for this test:
Lying Torso Stretch
16
Push-Up Test
Purpose: The basic push-up is a good indicator of upper body muscular endurance. It is simple to
perform, requires no equipment or set up, and improvements are very easy to track. In a field situation,
these movements are associated with creating and maintaining your distance from a subject, while
maintaining control of your own body weight.
Procedure:
·
The subject begins by lying face down on the floor, with palms down beside the shoulders.
·
When you are ready to begin, push your upper body away from the floor using your toes as a
pivot point until your arms are fully extended.
·
Lower yourself so that your upper arm is parallel to the floor (or your elbow is bent at a 90° angle)
and push yourself back up to full arm extension.
·
Repeat this exercise continuously until failure or until you cannot maintain proper form.
Push-Up
Phase 1
Phase 2
Phase 3
Preparation:
To train for this exercise you must strengthen your upper body muscles. The major
muscles used in this exercise are the pectoralis major and triceps. Strengthening exercises for these
areas include chest press and triceps extensions.
17
Chest Press
Phase 1
Phase 2
Triceps Extension
Phase 1
Phase 2
Back Extension Test
Purpose: Over the last few years there has been a lot of emphasis placed on muscular
strengthening exercises which add stabilization and support to the trunk area. Several arguments
can be made to justify this rationale for the treatment and prevention of low back pain. For instance,
the degree of stability and support of the trunk area is largely dependent on the strength of the
supporting muscles. For example, improper vertebral alignment can result from weak back extensor
muscles, which may lead to undue loading on the spine. Stronger muscles can enhance the spine's
ability to withstand various degrees of external loads that recruits will experience in the field.
Procedure: The recruit lies face down on the bench with their hips positioned at the front of the
bench. The hips, shoulders, and head are aligned and the hands are resting on the floor. A test
evaluator will secure the recruit to the bench by holding the upper thighs or calves. To support the
recruit’s spine throughout the exercise, their abdominal muscles should be contracted throughout the
18
test. To begin the test the recruit will raise her body up and cross her arms over her chest,
maintaining this horizontal position with no rotation or lateral shifting for as long as possible to a
maximum of 180 seconds. The test is terminated if pain or discomfort is experienced or if their torso
drops below the horizontal position. One warning and re-positioning is allowed.
Preparation: Please refer to the preparation section of the National Back Fitness Test for exercises
that will help you train for this test.
Cool Down
Congratulations! Now that you have completed the aerobic and strength training portions of the program it
is important to cool yourself down. This involves light aerobic exercise and stretching.
A cool down is so important because it:
·
Allows the body to gradually return to the resting state.
·
Allows your body to clear the system of any metabolic wastes produced through
strenuous exercise such as lactate.
·
Prevent venous pooling in the legs.
·
Feels good!
19
Additional Stretches
Stretching is important to do everyday. Take the time to stretch all the major muscles in your body and
hold each stretch for at least 30 seconds at a tension of 30-50%. Repeat each stretch 2-3 times.
Neck Stretch
Hip Flexor Stretch
Shoulder Stretch
Quadriceps Stretch
Modified Quadriceps Stretch
Modified Hurdler Stretch
20
Back Stretches
Phase 1
Phase 2
More Back Stretches
Minimum Physical Standards
The minimum physical standards for the Recruit Training Fitness Assessment Test have been based on
norms and ratings reported in the Canadian Society for Exercise Physiology’s (CSEP’s) Canadian
Standardized Test of Fitness (CSTF) operations manual, CSEP’s Canadian Physical Activity, Fitness &
Lifestyle Approach (CPAFLA) manual, and CSEP’s Professional Fitness & Lifestyle Consultant (CFC)
resource manual.
To successfully pass the physical assessment, applicants must meet the minimum standards in nine out
of 10 of the components tested. This does not include the Shuttle Run, which, as the only standard for
aerobic fitness, must be passed. These standards will be explained to you at the start of recruit training.
So start training now with the goal of being as fit as you can on the first day of recruit training and
then maintaining that level throughout your police career.
21
22
Use of Force Fitness Testing
Consent & Release Form
I, the undersigned, do hereby acknowledge:
n
My consent to perform a health related fitness appraisal consisting of running the 20m Shuttle Run, measurements of
standing height, weight, resting heart rate and blood pressure, tests of back fitness and flexibility, tests of grip strength, 1RM
bench press, push-ups, trunk forward flexion, 60sec sit ups, vertical jump, back extension, pull ups, and trunk rotation, the
results of which will assist to determine my level of fitness and screen me for the Use of Force Training Program;
n
my understanding that heart rate and blood pressure will be measured prior to, during, and at the completion of the appraisal;
n
my consent to answer questions concerning my physical activity participation and my lifestyle;
n
my consent to the appraisal conducted by the appraiser who has been trained to administer this Appraisal. I understand that
the interpretation of results is limited to placing my scores in pass and fail categories according to the set standards;
n
my understanding that there are potential risks, i.e., episodes of transient lightheadedness, fainting, abnormal blood pressure,
chest discomfort, leg cramps, and nausea, and that I assume willfully those risks;
n
my obligation to immediately inform the appraiser of any pain, discomfort, fatigue, or any other symptoms that I may suffer
during and immediately after the appraisal;
n
my understanding that I may stop or delay any further testing if I so desire and that the appraisal may be terminated by the
appraiser upon observation of any symptoms of undue distress or abnormal response;
n
my understanding that I may ask any questions or request further explanation or information about the procedures at any time
before, during, and after the appraisal;
n
that I have read, understood, and completed the Physical Activity Readiness Questionnaire -(PAR-Q) and answered NO to all
the questions or received clearance to participate from my physician.
n
that I hereby release CitaHealth., their agents, officers, directors, and employees from any liability with respect to any bodily
or material damages or injuries (including death) that I may suffer during the administration of the aforementioned test or any
physical activity program recommended as a result of this test except where the damage or injury is caused by negligence of
the said Corporation or their agents, officers, directors, and employees acting within the scope of their duties.
_______________________________________
______________________________
Signature
Date
_______________________________________
______________________________
Witness
Date
NOTE: This form must be completed, signed and submitted to the appraiser, along with the completed PAR-Q, at the time of
testing. The form must also be witnessed at the time of signing and the witness must be of the age of majority.
23