Physical Fitness Assessment

Transcription

1 Madison Police Department Noble Wray, Chief of Police City-County Building 211 S. Carroll Street Madison, Wisconsin PH Physical Fitness Assessment The Madison Police Department tests candidates on three specific Fitness Tests in the Pre-Hire process. They are: 1. Sit-ups: 25 sit-ups in 1 minute. 2. Push-ups: 15 perfect protocol push-ups in 1 minute. 3. Run: 1-1/2 mile run. No more than 14 minutes, 30 seconds running and/or walking on an indoor track. Minimums standards are established by the Police and Fire Commission that must be met. Superior performance in all these areas will be considered as an overall factor in our competitive process. Candidates will also be assessed, but not graded on: Flexibility (lower back and hamstrings): Sit and Reach Test Muscular endurance (hand strength): Trigger Pull Test *Flexibility is important to law enforcement as it helps to prevent injuries and maintain good posture and range of motion. The trigger pull test also demonstrates the hand strength needed to complete certain tasks within the job of law enforcement. THE STANDARDS FOR EACH OF THE TESTS ARE AS FOLLOWS Each test will be demonstrated to candidates prior to testing excluding the 1-1/2 mile run. Candidates should warm up prior to testing according to their own warm-up routines. Sit-Up Test This is a 1 minute sit-up test, which measures muscular endurance of the abdominal musculature. The test will count the number of correct sit-ups completed in the 1 minute duration. The positioning for the sit-up test is as follows: To start the test you will be lying on the ground with your knees bent, feet flat on the floor and hands interlaced and held behind the head. The neck should remain in a neutral position without pulling or yanking on the head with the hands. A partner will hold your feet down firmly with only his or her hands. The up position is obtained when the elbows touch the knees. The down position is obtained when the shoulder blades touch the floor. During the test if it is necessary to rest, you may only rest in the up position while maintaining the hands behind the head. Breathing during the test should remain as normal as possible by exhaling on the way up and inhaling on the way down. At no time should you hold your breath.

2 A correct sit-up will be counted each time the up position is met while maintaining proper form. It at any time the form described above is broken by raising the buttocks, unlocking the hands, not going all the way up, pulling on the head or any other item outside of the form described previously, the incorrect sit-up will not be counted. If the continual incorrect form is deemed unsafe to your health, the test may be terminated. Push-Up Test The 1 minute push-up test is used to measure muscular endurance of the upper body, specifically, the anterior deltoid, pectoralis major and triceps. The test will count the number of correct push-ups completed in 1 minute. The positioning for the full push-up test is as follows: Prior to beginning the test, you will lie on the ground face down, feet together, hands slightly wider than shoulder width apart and fingers pointed forward. The body will form a straight line from the ankles, through the knees, hips, back and shoulders to the head To start the test, you will be in the up planked position where the body forms a straight line from the head to the ankles with the head in a natural position, arms at soft extension and feet together or slightly apart. A test administrator or partner will place a 3-inch sponge or foam in the middle of the sternum to verify the down position has been obtained. During the test if it is necessary to rest, you may only rest in the up position while maintaining the up planked position where the body forms a straight line from the head to the ankles with the head in a neutral position, arms at soft extension and feet together. Breathing during the test should remain as normal as possible by exhaling on the way up and inhaling on the way down. At no time should you hold your breath. A correct push-up will be counted each time the planked body is lowered from the up position to the down position where the chest touches the sponge or foam, and returns to the up position with the arms at soft extension while maintaining proper form. If at any time the form described above is broken by raising or piking the buttocks, sagging the midsection of the body, arching the back, lifting a hand or foot, not going all the way down or up, lifting the neck or any other item outside of the form described previously the incorrect push-ups will not be counted. If the continual incorrect form is deemed unsafe to your health, the test may be terminated. 1-1/2 Mile Run Test The 1-1/2 mile run test provides an estimate of cardio-respiratory fitness level. Candidates must complete the 1-1/2 mile run in less than 14 minutes, 30 seconds. To start the test, you will gather at the start line. At the signal, begin to run as fast as possible until you complete the course or the correct number of laps. For large numbers of candidates, the stop watch begins when the last runner crosses the start line. As you cross the finish line, your time will be recorded in minutes and seconds. If at any time participants run astray of the described course or utilize any external assistance or participate in procedures not listed, the test will be terminated and results will not be recorded. If you feel any distress during or after the test, inform a test administrator and do not continue the test. Additional testing in the academy is used to assess recruits fitness levels. These tests are not used in the final physical fitness test to complete the academy.

3 Those who do not meet Police Academy Standards will not graduate from the Madison Police Academy and their employment with MPD will be terminated. Chin-Ups (to failure) The test will count the number of correct chin-ups completed until the candidate can no longer continue. Candidate will grab the chin-up bar (palms facing out) and start in a hanging position with arms at full extension or in soft extension. At the command of begin, candidates will pull themselves up until their chin rises above the bar. Candidate will then return to the start position at soft extension for the count of 1 repetition. The body will remain in a neutral vertical position throughout the test. Candidates should refrain from swinging their body, bringing their knees up, or removing their hands from the bar. If at any time the correct form is not used, the repetition will not be counted. Breathing during the test should remain as normal as possible. At no time should you hold your breath. Test is finished when the candidate can no longer pull themselves up or let go and drop to the floor. Sit and Reach (measured) Equipment: one 12 high box; yardstick on top of box with 15 mark at the edge of the box. This sit and reach test measures flexibility of the hamstrings and lower back. The positioning for the sit and reach test is as follows: Prior to test, shoes should be removed. To begin test, sit on ground with your feet placed squarely against the box, feet together or no wider than 8 inches apart. Point your toes directly toward the ceiling Throughout the test, your knees should remain extended and feet in contact with the box. Hands and fingers should be placed on top of each other with finger tips even. During the test you will lean forward dropping the head between the arms as you reach as far as possible down the scale in a smooth manner and hold the stretch for 1 second. Fingertips should remain in contact with the scale (on the box) as you reach forward. Breathing during the test should remain as normal as possible by exhaling on the way down and inhaling on the way up. At no time should you hold your breath. A measurement will be taken to the nearest 1/4-inch achieved after holding the position for 1 second with the hands and fingers on top of one another with finger tips even and while maintaining proper form. The furthest measurement of 3 trials will be taken. If at any time the form described above is broken by lunging, jerking, or in contact with the scale or any other item outside of the form described previously the incorrect trial will not be measured. If the continual incorrect form is deemed unsafe to your health, the test may be terminated. Vertical Jump Test Equipment: yardstick or measuring tape taped to a smooth wall, chalk for marking and a rag to remove chalk markings. The vertical jump test measures explosive power of the lower body. The test will measure the difference between your vertical reach and height of your reach during a vertical jump.

4 The positioning for the vertical jump test is as follows: Prior to beginning the test, you will stand perpendicular to the wall with shoulders of the arm you will be reaching with against the wall. Reach up as high as possible with the arm against the wall and mark the wall beside the yardstick with either a marker of chalk to indicate the highest reach. Set your feet with either both feet together or one foot staggered, but one foot must remain stationary on the floor at the time of the jump. Once in position, you will jump as high as possible and mark the wall beside the yardstick with a marker or chalk. Breathing during the test should remain as normal as possible by exhaling on the jump. At no time should you hold your breath. The score is the difference between the initial reach and the mark from the top of the jump to the nearest 1/2 inch. The best measurement of 3 trials will be recorded. If at any time the form described above is broken by not reaching as far as possible on the initial measurement, starting with a running start, not keeping on foot stationary prior to take off, throwing the marker or chalk or any other item outside of the form described previously the incorrect trail will not be counted. Test results from the Sit and Reach Test, Push-up Test, Sit-up Test, Vertical Jump Test, Chin-up Test, and 1-1/2 mile run are recorded during the academy and graded using the norms recorded by the Cooper Fitness Institute. Each recruit is compared to their age and gender category to compare their overall fitness level. These test results give feedback to the recruit on their overall fitness level and what areas they need to improve upon to become more physically prepared for a career in Law Enforcement. PREPARING FOR THE MADISON POLICE DEPARTMENT PHYSICAL FITNESS ASSESSMENT Sit-Ups Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Using the Madison Police Department Protocol time yourself and determine how many situps you can do in 1 minute. Use the set number and do 3 repetitions of that number 3 times a week. Increase the number of sit-ups in a repetition by 5. Complete 3 repetitions 3 times a week. Increase the number of sit-ups in a repetition by 5. Complete 3 repetitions 3 times a week. Alternate abs exercises. Use 3 different abs exercises for a total of 3 repetitions 3 times a week. Crunches, side crunches, rocky sit-ups, front plank, side planks, flutter kicks, sit ups with arms across chest. Using the Madison Police Department Protocol time yourself and determine how many you can do in 1 minute. Use the set number and do 3 repetitions of that number 3 times a week. Complete 1 minute of sit ups or continue until failure 2 repetitions 3 times a week. 25 sit-ups using the Madison Police Department Protocol 3 repetitions 3 times a week. Complete 1 minute of sit-ups or continue until failure 2 repetitions 3 times a week.

5 It is common when testing that you will not achieve the same number of sit-ups as in training. This could be from using improper form or from being exhausted by previous physical testing. Be ready to do more than the minimum number of required sit-ups on testing day in case some of your repetitions are not counted for improper form. Push-Ups Week 1 Using the Madison Police Department Protocol time yourself and determine how many you can do in 1 minute. Use the completed number and do 3 repetitions of that number 3 times a week. At any time you cannot meet your set number, drop to your knees and continue to do pushups until the number is completed or time expires. Week 2 Increase the number of push-ups from Week 1 by 5 per repetition. Complete 3 repetitions 3 times a week. Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Complete as many push-ups as you can in 30 seconds without stopping 3 repetitions 3 times a week Complete as many push-ups as you can in 45 seconds without stopping 3 repetitions 3 times a week. Complete alternate upper body exercises. Choose 2 to 3 exercises and try to complete 20 to 25 of each exercise 3 times a week. Exercises include, close-hand (diamond) push-ups, wide arm push-ups, elevated push-ups (place feet on chair/stairs), bench press, smith machine, etc. It at any time you cannot continue, drop to your knees until you complete the number in your set of push-ups. Complete as many push-ups as you can in 1 minute. Complete 2 repetitions 3 times a week. Complete as many push-ups as you can in 1 minute 10 seconds. Complete 2 repetitions 3 times a week. Complete as many push-ups as you can in 1 minute, 20 seconds. Complete 2 repetitions 3 times a week. Other exercises that can prepare you to increase your number of push-ups are the bench press, dumbbell press, wide-arm and diamond push-ups. It is common when testing that you will not achieve the same number of push-ups as in training. This could be from doing improper form or from being exhausted from previous physical testing. Be ready to do more than the minimum number of required push-ups on testing day in case some of your repetitions are not counted for improper form.

6 1-1/2 Mile Run If you are not a runner, you need to start preparing yourself now. It takes 8 to 12 weeks to prepare yourself to complete the run. If you are already a runner and feel that you can make the 14:30 minimum standard, continue to use your training methods. Week Activity Time Distance Frequency One Brisk Walk/Jog 20 min N/A 3x week Two Brisk Walk/Jog 25 min N/A 3x week Three Brisk Walk/Jog 30 min N/A 3x week Four Jog/Run 15 min 1 mi 3x week Five Jog/Run 17 min 1.5 mi 3x week Six Jog/Run 15 min 1.5 3x week Seven Jog/Run 20 2 mi 3x week Eight Sprint Training Sprint for 1 min Continue for 10 reps 3x week Walk for 2 min Nine Run 14: mi 3x week Ten Run 18 min 2 mi 3x week Eleven Run 20 min N/A 3x week Twelve Run Run <14: mi 3x week OTHER RECOMMENDED EXERCISES AND STRETCHES Sit and Reach To prepare: Sit on ground with your feet together no wider than 8 inches apart. Point your toes directly toward the ceiling Your knees should remain extended. Hands and fingers should be placed on top of each other with finger tips even. Lean forward and reach as far as you can, attempt to touch your toes, or reach past them. (If you cannot reach your toes attempt to grab your ankles. On each repetition try to reach farther than your last attempt.) Hold for 10 to 12 seconds. Complete 3 reps. Another exercise to help prepare is: While standing bend at the waist, reach down and attempt to touch your toes or the floor Hold for 10 to 12 seconds. Complete for 3 reps. These exercises can be done 5 times a week or daily. As you prepare for the Madison Police Department Physical Fitness Assessment include stretching throughout your fitness training. Chin-Ups Find a bar that allows you to hang without your feet touching the ground. Gyms typically have pull-up bars, playground equipment, metal beams in homes, garages or basements. With palms facing out attempt to pull yourself up bringing your chin above the bar. Complete as many as you can until failure.

7 Attempt to complete the set number you started training, 2 to 3 repetitions 3 times a week. If you cannot complete a chin up hang from the bar as long as you can. Attempt to pull yourself up if possible or continue to hang increasing your time as you progress. If you have a partner have that partner support your waist as you tire. (It is not recommended to hold the feet in case the person completing the exercise falls they will not fall on their face.) FITNESS INFORMATION All healthy adults aged need moderate intensity aerobic physical activity for a minimum of 30 minutes on 5 or more days each week for a total of 150 minutes a week. If you cannot dedicate 5 days a week you could do 25 minutes of vigorous physical activity for 3 days or more a week for a total of 75 minutes a week. Sports such as basketball, soccer, baseball, etc. are good physical activities but do not provide enough of a work out to prepare you for the physical assessment. These activities are fine for days that you are not conducting fitness training but should not be substituted for fitness training. In order to burn one pound of body fat, an individual must burn 3,500 more calories than they consume. If weight loss is a goal, an individual should create a 500 calorie/day deficit by consuming 250 fewer calories and expending 250 additional calories through exercise. At this rate it will take 1 week to lose one pound of body weight. Consider the nutritional value that is labeled on foods and beverages. Recommended sites that can help you with nutritional information include and Choosemyplate.gov has a super tracker that can calculate the amount of calories you consume in one day and the amount of calories burned through physical activity. FITNESS AS IT PERTAINS TO LAW ENFORCEMENT The nature of police work can contribute to a lack of both physical fitness and overall wellness. Most law enforcement professionals spend their days behind the wheel of a patrol car or at a desk completing paperwork. Law enforcement professionals work irregular shifts with unpredictable meal times. Because fast food is convenient and inexpensive, this can lead to poor dietary habits while on duty. Additionally there are many potential sources of stress, including but not limited to potentially dangerous situations such as dealing with citizens who are upset or violent, and making the switch from inactivity to vigorous activity in a rapid manner. It is highly recommended to create both good eating habits and workout routines prior to becoming a Law Enforcement Officer and continue those habits throughout your career. This will help Officers to reach full retirement and reduce the number of injuries over their career.