TABLE OF CONTENTS

Introduction ………..……………………………………………………………………. Stretching & Flexibility………………………………………………………………….. Aerobic Exercise…………………………………………………………………………. Resistance Training……………………………………………………………………… Overtraining……………………….……………………………………………….……. Determine Your Body Composition……………………………………………….……. Training Logs……………………………………………………………………………. Nutrition …………………………………………………………..………………….…. Supplements……………………………………………………………………………… Overuse Injuries…………………………………………………………………………. Preventing Overuse Injuries…………..………………………………………………… Closing…………………………………………………………………………………… Appendix A (Cardiovascular Prescription)……………………………………………… Appendix B (Weight Training Exercises & Program)……………………………………

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Appendix C (Training Logs)……………………………………………………………… Page 14-15 Appendix D (Basic Stretching Session)………………………………………………….. Appendix E (Physical Activity Readiness Questionnaire)………………………………. Appendix F (Sample Physical Training Schedules)……………………………………… Appendix G (Massachusetts State Trooper Physical Performance Tests)…….………… Page 16 Page 17 Page 18 Page 19-22

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INTRODUCTION Physical fitness preparedness will be paramount to your success in completing a training regimen at the Massachusetts State Police Academy. Statistics have shown that the majority of people that fail to successfully complete the training program fail as a result of not being properly prepared to meet the physical demands of training. In order to increase your chances of successfully completing the training program at the Massachusetts State Police Academy, it is essential to participate in a proper fitness routine before entering the State Police Academy. It is recommended that you develop and participate in a personal fitness program that meets your individual needs. However, it is important that you adhere to sound guidelines and safe procedures when planning and participating in any fitness program. In preparation of attending the State Police Academy, and to optimize your safety during an exercise training program, some initial screening for important medical and health factors is necessary. The Physical Activity Readiness Questionnaire (PAR-Q) is recommended as a minimal standard for screening prior to beginning an exercise program. The PAR-Q is designed to identify the small number of adults for whom physical activity might be inappropriate and should have medical clearance prior to participating in an exercise program (See Appendix E). If after reading the following information you are still not sure how to properly train for increased physical activity, seek out the advice of a trained and certified fitness specialist. This guide will provide you with current and accepted health and fitness information on various topics of physical fitness. These range from aerobic and strength conditioning to equipment and nutrition planning. Use the information to assist you in developing a physical fitness program in order to better prepare yourself for the training challenges and demands you will encounter at the Massachusetts State Police Academy. PHYSICAL FITNESS According to the President’s Council on Physical Fitness and Sports, physical fitness is the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample
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energy to engage in leisure time pursuits and to meet the above average physical stresses encountered in emergency situations. Physical fitness may also be defined as an organic condition of the body which enables an individual to use his/her body in activities requiring strength, muscular endurance, cardio respiratory fitness, flexibility, coordination, agility, power, balance, speed and accuracy – without undue experience of fatigue or exhaustion. STRETCHING & FLEXIBILITY (Appendix D) Flexibility is defined as: the range or extent of motion possible within a given joint. Applying the term flexibility to muscles