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Terms
Some of the terms used in this training program are explained below,
as are some of the principles upon which this training program is
based. (Sharkey, 1979)
Physical Fitness
Physical fitness
is defined as “the ability to carry out daily tasks with vigor
and alertness, without undue fatigue and with ample energy to enjoy
leisure time pursuits and to meet “unforeseen emergencies”
(President’s Council on Physical Fitness and Sports). An adequate
level of physical fitness is required to perform many jobs, to provide
energy for recreational activities, and to help avoid some diseases
(such as heart disease and osteoporosis). Physical fitness consists
of the following components: cardiovascular fitness, muscle strength,
muscular endurance, and flexibility. In order to perform optimally
at work and in our other daily activities it is necessary to develop
and maintain adequate levels of fitness in each of these components.
The training program is designed to develop all components of fitness
because of their role in the PAT events and in maintaining good
overall health.
Cardiovascular fitness (aerobic endurance, stamina)
is a measure of heart and lung function. It is the ability to maintain
whole body activity for a length of time without fatiguing or running
out of breath. An adequate level of cardiovascular fitness is also
associated with decreased mortality from many diseases.
Muscle strength (also referred to in this Preparation
Guide simply as "strength") is a measure of the greatest
amount of force a muscle can apply; that is, the most weight a muscle
group can move one time. In addition to its importance in many job
related tasks, improving muscular strength also helps prevent injuries
to the muscles and makes bones and tendons stronger.
Muscular endurance is a measure of a muscle's ability
to maintain a sub maximal force or repeatedly apply a sub maximal
force without a rest; that is, the number of times you can lift
a certain amount of weight. Adequate levels of muscular endurance
allow your muscles to perform a task for a longer period of time
before the muscles get tired. Poor endurance of the back and abdominal
muscles has been implicated as the cause of much of the low back
pain suffered by American adults.
Flexibility is a measure of the range of motion
at a joint. Adequate levels of flexibility are necessary in order
to make daily movements with ease and to help prevent injuries to
muscles and joints. In addition, there is evidence to suggest that
inadequate flexibility of the back and legs is related to low back
pain.
Adaptation
The stress of repeated exercise produces changes in the body that
are called training effects. Your body undergoes some changes in
structure and function that allow it to respond better to the demands
of physical work and exercise. The body adapts to the extra demands
imposed by training by undergoing the following changes:
• Heart function and circulation are improved.
• Blood pressure and cholesterol levels are improved.
• Muscle strength and muscular endurance are improved.
• Muscle mass increases and the portion of weight made up
of fat decreases.
Training consists of exercising specific muscles or muscle groups
and stressing different systems of the body. It involves having
the muscle or muscles apply and maintain a force for a short time
and/or repeatedly. Calisthenics, weight training, stretching, and
aerobic activity are all important training methods that will result
in adaptations that will enable the body to perform more effectively.
The rate of improvement or adaptation is related to the following:
• Frequency of activity (the number of times per week).
• Intensity of activity (how hard you train).
• Duration of training (the length of each training session).
• Your initial fitness level.
Overload
For improvement in fitness level to take place via adaptation, a
part of the body must be subjected to more than it is accustomed
to. For example, in order for muscular strength to improve, the
muscles must apply a greater force than they normally would apply
during regular daily activities. This increase in intensity of force,
or overload, elicits an adaptation. Increasing the duration of an
activity would also be an overload. As the body adapts to an increased
load, more load must be added to continue adaptation.
Specificity
The body adapts very specifically to the type of training it receives.
The type of training must be related to the desired results or to
the purpose of the training. Aerobic activity will cause very different
body adaptations than will weight training. Thus, heavy weight training
is of little value for cardiovascular endurance, and a lot of running
is not particularly useful for developing upper body strength. In
addition, adaptations are specific to the muscle groups that are
trained. Thus, stretching the shoulder muscles in order to improve
shoulder flexibility will not improve flexibility at any other joint,
nor will it improve strength of the shoulder muscles. Performance
of an activity improves when the training is applied to the same
muscle groups as are used in the activity in the same way they are
used in that activity.
One
especially important use of training specificity for police officers
is stair climbing. In particular, climbing down stairs involves
an action which stretches (rather than contracts) the leg muscles.
This may cause muscle tissue damage which leads to muscle soreness
- probably more so than any other activity! Training which specifically
involves stair climbing (up and down, repetitively) will decrease
potential for muscle soreness and related problems.
One exception
to this specificity principle is cardiovascular endurance. The heart
lung system involved in cardiovascular endurance is vital in all
activities that require large muscle groups to be active for any
length of time. The specific activity used to train the cardiovascular
system is, therefore, not critical, unless one is competing in high
level athletic events.
Use and Disuse
The body needs activity and does not "wear out." Lack
of activity results in weak muscles, including the heart, poor circulation,
shortness of breath, increased body fat, and weakening of bones
and connective tissue. Regular activity results in good muscle tone,
a strong heart, good circulation, endurance, and strong bones and
connective tissue (ligaments, tendons, etc.).
Individual Response
Individuals respond differently to the same training program. The
differences in response may be the result of any of the following
factors: heredity, physical maturity, state of nutrition, habits
of rest and sleep, level of fitness, personal habits such as smoking
and alcohol intake, level of motivation, the environment, and the
influence of physical disability, disease, or injury.
Warm up
Warm up is a gradual increase in intensity of physical activity
and should always precede strenuous activity. A 5 10 minute warm
up period allows the individual to:
• Mentally prepare for exercise,
• Increase body temperature slowly,
• Stretch the muscles and joints, and
• Increase heart rate and breathing gradually.
Warm up consists of low intensity aerobic activity such as walking
or slow jogging followed by calisthenics and light stretching.
Stretching
Muscles groups should be stretched in order to improve flexibility
at a joint. Stretching exercises should be performed slowly and
gently, without any bouncing, bobbing, jerking or lunging. Stretching
exercises can be performed as part of the warm up, following 5 minutes
of low intensity aerobic activity or as part of the cool down phase.
Calisthenics
Calisthenics are exercises that can be performed without equipment,
although hand or ankle weights may be used. These types of exercises
can be used to develop strength, muscular endurance, and flexibility.
Calisthenics usually involve the repetitive lifting and lowering
of a body segment as in push ups, curl ups, and arm circles.
Weight Training
Weight training consists of exercises that involve moving a weight
that is external to the body. Such exercises are used to develop
strength, muscular endurance, and (sometimes) flexibility. Particular
care must be taken if free weights (e.g., barbells) are used in
training. They may cause injury if they fall on a person or if undue
strain occurs in trying to control the weight (for example, to keep
it from falling). This can happen as a result of the hands slipping,
if a person attempts to lift a weight that is too heavy for him/her
to support, or if poor technique is used. For these reasons, weight
machines may be safer for novices to use in weight training. If
you use free weights for weight training, be sure always to work
with a partner who can assist you.
Aerobic Training
Aerobic training improves cardiovascular fitness. The training of
the cardiovascular system is accomplished by continuous rhythmical
motion over time, using large muscle groups. Jogging, bicycling,
stair climbing, rowing, walking, swimming, hiking, cross country
skiing, skating, and aerobic dancing are good activities for aerobic
training.
Cool-Down
The cool down phase is as critical as the warm up and should last
5 10 minutes. This phase of activity is important for the following
reasons:
• It allows heart rate to decrease gradually.
• Continued activity maintains adequate circulation, prevents
pooling of blood, and hastens recovery.
• It provides a time for thorough stretching and relaxation
activity.
Cooling down consists of slowing down your activity, walking, light
calisthenics, and stretching exercises.
Unusual Reactions
If, during or immediately after exercise, you have any of the following
reactions, stop exercising immediately and consult a physician as
soon as possible:
• Labored or difficult breathing (not the deep breathing normally
associated with exercise)
• Loss of coordination
• Dizziness
• Tightness in the chest
• Sharp pain in any muscle or joint
• Numbness
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