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The Physical
Ability Test (PAT) is designed to assess your capacity to
perform the tasks ordinarily performed by a police officer
during his/her job. The exercise training program described
in these Guidelines provides you with the information necessary
to improve your level of physical fitness in preparation for
taking the PAT. All of the exercises described in the training
program are selected to improve muscle strength, muscle power,
flexibility, cardiovascular endurance and muscular endurance.
The training program will condition the muscles and muscle
groups involved in the tasks performed by a police officer
and the events that make up the PAT. The following table provides
information to explain the link between the exercises in the
program and specific events that make up the PAT.
| PAT
Event |
Police
Officer Task |
Exercise |
Obstacle
Course |
Pursuing
a suspect on foot
while encountering
obstacles during the pursuit.
Simulates
"Getting
to the problem." |
Warm-up:
Side to side Look, Forward and Down Look, Standing Cat
Stretch, Shoulder Stretch, Shoulder Turn, Stride Modified
Hurdler, Toe Pull, Knee to Chest, Wall Lean
Calisthenics:
Push-ups, Chin-ups, Leg lifts, Side Leg Lifts, Squat
Jumps, Bench Steps
Weight
Training: Curl-ups, Squats, Trunk Lifts, lateral
Pull-downs, Arm Curls, Bench Press, Upright Rowing
Aerobic
Training: Walk/Jog Program, Stair climb |
| Take
Down |
Pushing
the suspect to
the ground after a
pursuit. |
Warm-up:
Standing Cat Stretch, Shoulder Stretch, Shoulder Turn,
Arm Circles, Side Stretch or Reach, Stride Stretch,
Knee to Chest, Wall Lean
Calisthenics:
Push-ups, Curl-ups, Chair Squats
Weight
Training: Curl-ups, Squats, Standing or Overhead
Press, Trunk Lifts, lateral Pull-downs, Arm Curls, Bench
Press, Bent Over Rows |
| Handcuffing |
Handcuffing
a suspect
to effect an arrest after a
pursuit.
Simulates
"Resolving the problem." |
Warm-up:
Standing Cat Stretch, Shoulder Stretch, Shoulder Turn,
Chest Stretch, Arm Circles, Side Stretch or Reach, Stride
Stretch, Knee to Chest, Wall Lean
Calisthenics:
Push-ups, Curl-ups
Weight
Training: Standing or Overhead Press, Trunk
Lifts, Arm Curls, Bench Press, Triceps Push-Downs, Bent
Over Rows
|
| Trigger
Pull |
Pulling
the trigger on a
handgun |
Warm-up:
Shoulder Stretch, Chest Stretch, Arm Circles, Finger
Extension/Flexion
Exercise:
Using a rubber ball, pull down or a similar
form of resistance, follow the same progression of repetitions
and sets described for your weight training program.
|
| Pull
Down |
Separating
or controlling
individuals involved in a dispute. |
Warm-up:
Side to side Look, Forward and Down Look, Standing Cat
Stretch, Shoulder Stretch, Chest Stretch, Stride Stretch
Calisthenics:
Push-ups, Chin-ups, Curl-ups, Chair Squats, Dips, Bench
Steps
Weight
Training: Curl-ups, Standing Overhead Press,
Trunk Lifts, lateral Pull-downs, Arm Curls, Bench Press,
Triceps Push-downs. |
| Dummy
Drag |
Dragging
an unconscious victim from a burning car.
Simulates
removing the
problem. |
Warm-up:
Side to side Look, Forward and Down Look, Standing Cat
Stretch, Shoulder Stretch, Shoulder Turn, Arm Circles,
Side Stretch or Reach, Stride Stretch,Knee to Chest,
Wall Lean
Calisthenics:
Curl-ups, Chin-ups, Leg lifts, Side Leg Lifts, Chair
Squats, Dips, Bench Steps
Weight
Training: Curl-ups, Squats, Standing Overhead
Press, Toe Raises, Trunk Lifts, lateral Pull-downs,
Trunk Lifts, Arm Curls, Bench Press, Side Leg Raises,
Triceps Push-downs, Bent-over Rows
Aerobic
Training: Walk/Jog Program, Stair climb |
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