12 Week Fitness Program

Table of contents

• Introduction
• Fitness Principle and Safety
• The Program
• Cardiovascular Training
• Resistance Training
• Cool-down and Stretching
• Conclusion
• Recommended Websites

Introduction

The Royal Canadian Mounted Police promotes and supports the importance of fitness for duty, fitness for life. Most cadets leave Depot in the best physical condition of their lives. Striving to maintain this condition is important and challenging once working on detachment. There are a number of important reasons why as a police officer you should maintain your fitness for duty throughout your career.

• Professional image;
• Improved job performance;
• Quality backup;
• Increased ability to handle shift work;
• Reduced likelihood of excessive force;
• Prevention of health problems;
• Reduced disability;
• Better quality of life; and
• Longer life.

The Physical Abilities Requirement Evaluation (PARE) is a physical abilities evaluation which requires you to be in good physical fitness because it stresses all three energy systems of the body (aerobic, anaerobic alactate, and anaerobic lactate). In other words, you need to have a fit cardiovascular system as well as good muscular strength and endurance.

In order to prepare to take the PARE, it is recommended that you maintain a fit and healthy lifestyle. This 12 week program is designed for anyone who wants to become fit, to achieve fitness for duty and to prepare for the PARE.

It includes information on:

• Fitness Principles and Safety
• Cardiovascular Training
• Resistance Training
• Cool-down

Fitness Principle and Safety

Components of Fitness

Cardiovascular Fitness

Cardiovascular Fitness involves the large muscle groups, is continuous, repetitive and rhythmical. It is the efficiency with which the heart and lungs deliver oxygen to the working muscles and the removal of waste products from the creation of energy. It entails both Aerobic power: the maximum rate of oxygen that the body uses to fuel the work it is doing and; Aerobic capacity: the ability to sustain a high level of work, to keep up with team members during a chase or to follow a track with a dog handler over an extended period of time, and can make the difference in the success of an arrest or track. Good cardiovascular fitness is also important for the development of the other components of fitness.

Muscular Strength

Muscular Strength is the ability of a muscle or muscle groups to exert force during specific movements. Muscular strength is very important in lifting, carrying, pushing, pulling, climbing, running, jumping, changing directions quickly, and in fighting. Muscular strength is also important in guarding against injuries and also forms the base for the development of speed and power. A physical fight with a suspect, sprinting up stairs, or jumping over barriers (in a full uniform) requires a significant level of muscular strength.

Muscular Endurance

Muscular Endurance is often overlooked in strength training programs. It is the ability to sustain a series of muscle contractions (and/or postures) for a long period of time. Wearing a fully loaded duty belt throughout a shift or a physical altercation requires good muscular endurance. This component can be enhanced through resistance training, using moderate loads and high repetitions.

Flexibility

Flexibility is defined as the range of motion about a joint. Flexibility will improve the ability to get in and out of a police car. As we age, muscles shorten and range of motion about a joint may be affected. A joint that has an abnormal range of motion is likely to contribute to an injury.

Skill-Related Fitness

Skill-Related Fitness includes accuracy, speed, balance, agility, and coordination. These abilities can be trained and improved by way of physical activity, especially with resistance training. Since this type of training places a heavy demand on the neuromuscular system, periodical unloading (sessions of reduced intensity and volume) are required to ensure proper recovery.

Energy Systems

It is important to understand that in order to accomplish work (i.e., physical training), the body requires energy. This energy is derived from the food we consume. It is digested and broken down into its basic nutrients which are then converted into sugar or fat and used as energy. Two major energy systems (aerobic and anaerobic) are used to deliver fuel to the working muscles. The system or pathway used to deliver the energy is determined by the type (intensity and duration) of the work required by the body.

Anaerobic Energy System

There are two primary anaerobic energy sources and both are limited by the amount of stored energy available. These are known as the ATP-PCr system (anaerobic alactic) and the Glycolytic system (anaerobic lactic).

• ATP-PCr Source is a high powered system that is used for short term, high intensity activity, typically lasting no more than 10-12 seconds. Applying hand cuffs or running up a flight of stairs, are examples of activities that would primarily utilize the ATP-PCr system.
• Glycolytic Source is another high powered energy producer that can sustain high intensity activity. The by-products of this system are pyruvic acid and lactic acid. These products can affect muscle contraction and cause fatigue. This system is used predominantly in activities lasting between 15-120 seconds, and is one of the dominant energy systems in fighting, short chases, and moving from cover to cover.

Aerobic Energy System

Aerobic Energy System provides energy for lower intensity activity. It contributes the majority of the energy we use to function throughout the day and is also the main contributor for long term physical activity such as long distance running or following a dog handler on a Safety and Injury Prevention track. The aerobic system also plays a crucial role in assisting with recovery in between anaerobic exertion.

It is important to note that none of these pathways work in isolation. Rather they all contribute a portion of energy and their relative contribution will depend on the duration and intensity of work. The type of work involved with the PARE can tax one or all of the energy systems used in the body. The Strength and Conditioning Program is designed to train all of these energy systems.

Exercise Safety: Preventing Injuries

The best advice in preventing injuries and exercising safely is to use your common sense! It is also important to be aware of the environment you are exercising in, as well as how your body is responding. The following is a list of precautions/behaviors that will enhance your training experience and provide a safer environment:

Shoes and Clothing

Select shoes that fit properly and are designed for the intended activity. Wear comfortable clothing that doesn't restrict movement. Select clothing that is appropriate for the exercise environment. Clothes that wick moisture away are great for keeping you cool in hot environments. Wear layers when exercising outdoors in the cold and be mindful of frostbite, as well as the potential for hypothermia.

Equipment

Before starting an exercise program, check the equipment to make sure it is safe to use. This includes making sure the fitness equipment is properly installed, adequately maintained and ready to use. The floor surface should be free of clutter, and there should be adequate space around you to perform the exercise.

Exercise Technique

It is important that you know how to safely perform each exercise. Improper execution of an exercise is often cited as one of the major culprits leading to injury, as technique is compromised for increased resistance or number of reps.

Warm-up and Cool-down

Start each session with a warm-up and end with a cool-down. The warm-up should consist of a minimum of 5-10 minutes of light exercise that serves to warm up the muscle. At the end of each session 5-10 minutes of active cool-down accompanied with some stretching is ideal.

Spotter

When training with heavy resistance or taking resistance exercises to failure, the use of a spotter is very important. Make sure that the spotter understands how many repetitions you are attempting and how you would like to be assisted during the exercise.

Hydration

As you exercise, your body loses water through sweat. Failure to replace this fluid can result in fatigue, decrease work capacity, and increase susceptibility to infections and injury. At the very minimum, you should replace all fluid lost during a workout. This can be achieved by drinking enough fluid to replace any weight loss during the workout.

Over Training

When your body does not have adequate time to recuperate from training, it can experience a plateau or an actual drop in performance. This is usually a result of not following the recommended guidelines for proper recovery. Symptoms of over training include:

• Prolonged muscle aches;
• Unexplained weight loss;
• Chronic fatigue;
• Loss of appetite;
• Inability to maintain performance;
• Decreased resistance to illness;
• Constipation or diarrhea; and
• An increase in resting heart rate (8-10 beats per minute (bpm) or greater) and training heart rate.

If two or more symptoms develop, it is recommended that you reduce the intensity, frequency, and/or duration of your training session until these warning signs dissipate. The following recommendations will help prevent over training:

• Follow the program, including the scheduled rest and recovery.
• Get enough sleep (7-8 hours) by establishing good bedtime habits.
• Eat properly and make sure you are adequately hydrated.
• Minimize other stressors in your life.

Injuries

Treat minor injuries such as -abrasions, bruises, strains, and cuts right away to minimize damage and speed up the healing process. Use the RICE strategy when dealing with a muscle injury:

• Rest the injured body part.
• Ice the injured area for 10-20 minutes every 2-3 hours.
• Compress the injured area with an elastic bandage or towel (if swelling occurs),
• Elevate the injured area above the level of the heart. Seek medical attention as soon as possible after an injury or if a minor injury persists.

Before Starting

Prior to starting this program, you should make sure that:

• you are in good health;
• you have no current injury or duty restriction;
• you are accustomed to exercise; and
• you have discussed your suitability to start this program with your health and/or fitness professional.

The Program

Program Overview

The 12 Week Fitness Program has 4 components:

• Warm-up: 5-10 minutes;
• Cardiovascular Training: 20-60 minutes;
• Resistance Training: 15-40 minutes; and
• Cool down: 5-10 minutes.

Those who want to meet the 4:00 PARE standard should be following the FITT Principle (Frequency, Intensity, Time, Type) as outlined below.

Note: Start into the program slowly, build-up intensity and duration over time, and always include a warm-up and cool-down.

Cardiovascular Training

Frequency: 3- 4 times per week including one day of interval training
Intensity: Heart Rate recommended in the Target Heart Rate Zone for your age group
Time: 30-60 minutes
Type: Aerobic activity such as jogging, cycling, swimming, stair climbing, paddling, etc.
Options: You may supplement with stair climbing (3-4 flights) for 3-5 times varying the speed at which the stairs are climbed (one by one for speed and two by two for power); circuit run: run, stop and do push ups, run, stop and do abdominal exercises; run and practice jumping 5 feet distances.

Resistance Training

Frequency: 2-4 times per week
Intensity: 2-4 sets per session. Repetitions vary with each exercise.
Time: Rest interval between sets should be between 45-90 seconds.
Type: Exercise with free weights or body weight.
This program includes a "total body" workout using major muscle groups.

Warm-up

Prior to any workout it is important to complete a warm-up. A warm-up is designed to prepare your body for efficient and safe functioning of your heart, blood vessels, lungs and muscles during vigorous exercise. A good warm-up will reduce any joint soreness that may be experienced during the early stages of an exercise program. A warm-up will also reduce the risk of injury.

A proficient warm-up should include 5-10 minutes of low-intensity aerobic activity, such as brisk walking, slow jogging, or stationary cycling. Add dynamic warm-up activities specific to the workout

Dynamic Warm-up

5-10 minutes of low-intensity activity to increase muscle temperature, oxygen to working muscles, and elasticity; and create movement patterns for upcoming activity which may include the exercises below.

Heart Rate Monitoring and Perceived Exertion

Achieving fitness for duty and training for the PARE requires a commitment from you! The first step is to become physically fit. You should be able to work at an intensity equal to 80% of your maximum heart rate for 30 minutes of continuous, rhythmical activity. Activities that work the major muscle groups are ideal. Include activities such as running, cycling, swimming, paddling, cross-country skiing, skating or hiking. Work towards three to four 30-60 minutes sessions per week.

Know your heart rate

Structured cardiovascular workouts require monitoring of your heart rate. Here are 2 simple ways to take your pulse at rest and during your exercise period:

Radial pulse

Using your index and middle fingers, apply gentle pressure at the radial (wrist) artery, located just below the base of the thumb.

Carotid pulse

Place the index and middle fingers of your right hand on your Adam's apple. Slide your fingers to the right approximately one inch and you should feel a pulse when applying gentle pressure with the tips of your fingers.

Note: Do not apply too much pressure on the carotid artery as this may cause a "reflex" which could slow the heart rate.

To obtain your heart rate, count the number of beats during a 15-second period and then multiply by four for a one minute count.

For example: 35 beats (in 15 seconds) x 4 equals 140 beats/minute.

Target Heart Rate Zone

The intensity at which you should train is determined by the percentage of your maximal heart rate which varies according to your age and gender. The target heart rate zone is used to determine the intensity. They were established by predicting the maximum heart rate for each age group. The most commonly used prediction method for calculating maximum heart rate is 220 minus the age for males and 226 minus the age for females.

Any activity that raises the heart rate 60-70 percent to your maximum is considered moderate intensity and offers many health benefits. To have an effect on cardiovascular fitness, activity must raise the heart rate so it is in the 60-90 percent range.

Rate of Perceived Exertion

If you have difficulty taking your pulse at the wrist or the neck, and you wish to determine whether your intensity level is adequate, think of yourself as a 10 speed bike and use the Rate of Perceived Exertion (RPE) scale. This is a well known scale (the Borg Scale) used in the fitness industry.

Heart rate monitor

Heart rate monitors are devices that are designed to be worn during exercise. They consist of a watch and a chest strap. The chest strap transmits the pulse to the watch (which records and displays the heart rate) providing instant feedback about the training heart rate. Heart rate monitors are very effective aids for training as they can provide a complete record of your heart rate for the entire workout, and are more accurate than manual methods. Having to stop during a workout to count your pulse is disruptive and less accurate. Heart rate monitors are very popular among athletes and exercisers.

A basic heart rate monitor can cost less than $70, while a top of the line monitor with several features can cost more than $400. Generally, the more expensive models allow the exerciser to download their data to a computer and have several functions such as calorie expenditure, programmable workouts, speed sensor, etc. Some even include a GPS which allows you to measure the distance covered. Ultimately, it is up to the exerciser to decide which monitors contain the features that best meet their needs.

Cardiovascular Training

Training for the PARE requires the use of both aerobic and anaerobic energy systems. It is important to train both systems to be successful at the PARE.

When training for the PARE, include (at least):

• 2-3 steady state exercise sessions per week;
• One long easy exercise session per week (starting week 5); and
• One or two interval workout sessions per week (starting week 7).

Steady State

• Steady state exercise is the highest exercise intensity that can be obtained for prolonged periods of time. It is a balance between the energy required by the working muscles and the rate of energy production in the presence of oxygen. It should be easy enough for conversation to occur during the exercise session;
• Each session should last up to 30-45 minutes; and
• The recommended intensity is 65-85%.

Long Easy Activity

• Once a week, an exercise session should be longer and done at an easy pace;
• Work towards 45-60 minutes; and
• The recommended intensity is 60-70%.

Intervals

• One interval session a week is included (starting week 7);
• Each work interval lasts 30-120 seconds and is performed at 80-90% max HR;
• For this program rest to work ratio varies; and
• Active rest or slow easy activities are preferred during the rest phase.

Different activities can be used for your cardiovascular program such as speed-walking, jogging, skipping rope, use of a stair climber or stationary bike. Choose one or two activities that you like and start your training program. Use the first 4-5 minutes of your workout at a lower intensity to warm yourself up and the last 4-5 minutes to progressively lower your heart rate.

Note: that at least one of the two cardiovascular activities that you choose should involve supporting your own body weight as they are more specific to the PARE which requires to run through an obstacle course.

12-Week Cardiovascular Training Program

Here is an example of a 12-week cardiovascular training program that can be used to improve fitness and/or train for the PARE. While participating in this program will increase your ability to meet the PARE requirement, it is not a guarantee of success. Results will vary from one participant to another. Other programs can be developed by a fitness professional in your community to best meet your personal needs.

Interval Training

Resistance Training

Exercises and activities that tax the muscles beyond their normal capacity help to improve muscular strength and endurance. Activities of daily living like heavy yard work, raking and carrying leaves, shoveling snow, and chores around the house all contribute to healthy musculoskeletal fitness.

Structured programs from simple calisthenics to resistance training routines using various kinds of equipment are particularly effective in training for police work and PARE. The following principles will ensure safety, proper progression and improvement in muscular strength and endurance.

Program Design

• Program should be appropriate for ability level.
• Incorporate exercises for all major muscle groups.
• Promote balanced development of body segments.
• Increase preparedness for and/or complement daily responsibilities.
• Meet personal goals.
• Consider available equipment, available time to exercise, and accessibility of training partner.

Number of exercises

• Beginners: 8 - 10 exercises.
• Advanced or experienced: Add exercises or variations to the initial program to meet your individual goals or job-specific needs.

Order of exercises

• Exercise large muscle groups before smaller muscle groups (e.g. chest before triceps).
• Alternate push with pull exercises (example: push-up/pull-up or abdominals/lower back).
• Most exercise should be multi-joint movements.

Design variables

Your program includes the following training variables, number of repetitions/sets, number and choice of exercises, rest, frequency, intensity and weight lifted.

Repetition - One complete action of an exercise.

Set - A predetermined number of repetitions completed one right after the other.

Resistance - Determined by your body weight or the weight of the equipment that you will be using (eg. dumbbell, barbell, etc.).

Rest/Recovery - The amount of rest taken between sets of an exercise, between different exercises, or between training sessions.

Frequency - The number of training sessions completed in a specified period of time.

Progression

Overload

A gradual and progressive increase in the difficulty of the program in some capacity, to continue to challenge the muscles.

This can be achieved by:

Overload Techniques

• Increasing the amount of weight lifted;
• Increasing the repetitions in a set;
• Increasing the number of sets; and
• Decreasing the rest period between sets.

Progression guidelines

Progression can be achieved by:

• Increasing one variable at a time;
• Decreasing repetitions when a set is added;
• Increasing resistance when able to complete more repetitions than recommended; and
• Not overloading or lifting to maximal ability during every workout.

Change resistance training program

For continued results, a program should be revised with changes to training variables every 6-10 weeks.

• Do not change more than 1-2 variables at a time; and
• After this 12 week program exercises should be changed for continued results.

12-Week Resistance Training Program

Here is an example of a 12-week resistance training program that can be used to become fit and train for PARE. Participating in this program will increase your ability to meet the PARE requirement, but is not a guarantee of success. Results will vary from one participant to another. Other programs can be developed by a fitness professional in your community to best meet your personal needs.

This program includes 8-10 strength training exercises for the major muscle groups. Exercises may vary according to equipment available.

After completing this 12 week program discuss with your fitness consultant which components may be changed in order to get continued results. During each exercise exhale on effort.

Frequency: 2-4 times per week (every other day if doing 3 times per week)

Total Body Work Out Routine: Option 1

Frequency of this routine: 2 to 4 times a week.

Tempo: Refers to the speed at which you are moving during the exercise. For example a 2-1-1 tempo would translate to a two second movement (as in lowering the load), followed by a 1 second pause, then 1 second movement (as in a lifting of the load.) A number 0, in a 1-0-1 tempo would suggest no pause, while an "X" in a 1-1-X would suggest an explosive movement.

Exercise 1: Dumbbell Swing

Objective: Power
Description: Keep your head up (eyes forward), back straight and abs engaged (tight). Hold a dumbbell with both hands between your legs to start. Using your legs and your torso, keeping arms straight, swing the weight up above your head. Allow the dumbbell to return to the initial position in a controlled manner and repeat the exercise.
Number of sets: 2-3
Number of repetitions:10 (Increase weight when exceeding 10 repetitions)
Tempo: (1-0-X)

Exercise 2: One Leg Split Squat with Dumbbell

Introduction with no weight for beginner

Objective: Single Leg Work
Description: Perform a squat with one foot on the floor and the other on a bench. Keep back straight and abs engaged (tight), head neutral and eyes looking forward. Hold a dumbbell in each hand.
Number of sets: 2-3
Number of repetitions: 10 on each side (Increase weight when exceeding 10 repetitions).
Tempo: (2-1-1)

Exercise 3: Chin-ups Medium Grip

Pulling assistance device (e.g. elastic)

Objective: Upper Body Vertical Pull
Description: Using a suspended bar, pull-up your body weight until your chin slightly goes beyond the bar. Keep abdominal engaged (tight) and trunk rigid during the exercise.
Number of sets: 2-3
Number of repetitions: 5+ (Use assistance when required (e.g. elastic, partner assistance, jumping chin-up, a pull-up assistance device like a Gravitron, or step up with a bench and lower yourself in a controlled manner).
Tempo: (2-1-1)

Exercise 4: Dumbbell Bench Press

Objective: Upper Body Horizontal Push
Description: Keep abdominals engaged (tight), and back flat on the bench. Hold the dumbbells and lower the weight until the elbows reach a 90-degree angle, keeping forearms perpendicular to the ground. Return to the starting position and repeat.
Number of sets: 2-3
Number of repetitions: 10 (Increase weight when exceeding 10 repetitions).
Tempo: (2-1-1)

Exercise 5: Dumbbell Row

Objective: Upper Body Horizontal Pull
Description: Keep back straight and head in a neutral position aligned with the back. Pull dumbbell towards the trunk, keeping the elbow close to the trunk.
Number of sets: 2-3
Number of repetitions: 10 on each side (Increase weight when exceeding 10 repetitions).
Tempo: (2-1-1)

Exercise 6: Dumbbell Biceps Hammer Curl and Shoulder Overhead Press

Objective: Upper Pull and Vertical Push
Description: Keep your back straight, abdominals engaged (tight), knees bent and feet shoulder width apart. Using a neutral/hammer grip (palms inward), perform a biceps hammer curl followed by an overhead shoulder press.
Number of sets: 2-3
Number of repetitions: 10 on each side (Increase weight when exceeding 10 repetitions)
Tempo: (2-1-1)

Exercise 7: Ball Roll Out

Objective: CORE - Bracing
Description: Keep your abdominals engaged (tight), and knees on the floor, and forearms and hands in contact with the Swiss Ball, throughout the entire movement. From the extended starting position, pull the ball towards the trunk until shoulder and trunk make a 90 degree angle. Hold the position for 1 second. Return to the starting position in one second, and pause for 5 seconds. Repeat
Number of sets: 2-3
Number of repetitions: 10 (Increase range of motion or transition to your feet when exceeding 10 repetitions).
Tempo: (1-5-1)

Exercise 8: Bird Dog

Objective: Core
Description: Performed from hands and knees (Crawling position). Keep back straight, abs engaged (tight), and head aligned with back. Extend one arm forward and the opposing leg backwards, until both are parallel with ground. Keep the foot neutral and knee pointing to the floor, and ensure both extended arm and leg form a straight line.
Number of sets: 2-3
Number of repetitions: 10 on each side
Tempo: (1-2-1)

Total Body Work Out Routine: Option 2

Frequency of this routine: 2 to 4 times a week.

Tempo: Refers to the speed at which you are moving during the exercise. For example a 2-1-1 tempo would suggest translate to a two second movement (as in lowering the load), followed by a 1 second pause, then 1 second movement (as in a lifting of the load.) A number 0, in a 1-0-1 tempo would suggest no pause, while an "X" in a 1-1-X would suggest an explosive movement requiring during a rapid contraction.

Exercise 1: Jump Squat

Objective: Power
Description: Keep back straight, head neutral (eyes forward), and center of mass over feet. Jump as high as possible by pushing with your legs. Absorb the impact when landing on your feet.
Number of sets: 2-3
Number of repetitions: 10 (Increase weight when exceeding 10 repetitions)
Temp: (1-0-X)

Exercise 2: Push Up

Objective: Horizontal Push
Description: Keep back straight, abs tight (engaged), so that ankles, knees, hips, shoulders and head are aligned. Use a medium hand placement.
Number of sets: 2-3
Number of repetitions: 10 repetitions or more
Tempo: (2-1-1)

Exercise 3: Burpees

Objective: Conditioning/Speed
Description: Keep back straight, abs tight (engaged), hips aligned with shoulders, and head aligned with shoulders/back. Sequence: start from a standing position; go to a crouching position; then to a push-up position; then to a crouching position again; followed by a vertical jump before returning to the starting position.
Number of sets: 2-3
Number of repetitions: 10

Exercise 4: One Foot Hip Raise

Objective: Hip Dominant
Description: Starting in a lying on your back position on the floor, maintain one knee bent at a 90 degree angle in contact with the floor and the other leg straight upward. Lift hip off the floor. Keep abdominals engaged and the back straight. Repeat with other leg
Number of sets: 2-3
Number of repetitions: 10 repetitions on each side.
Tempo:(2-1-1)

Exercise 5: Inverted Row

Objective: Upper Body Horizontal Pull
Description: Hold a low-hanging bar using a pronated (overhand) grip, maintain feet on the floor, keep body straight and rigid, form an incline angle of 20-45 degrees with the floor. Pull the body up to the chest, keeping the elbows close to the body.
Number of sets: 2-3
Number of repetitions: 10
Tempo: (2-1-1)

Exercise 6: Elbow Front Plank

Objective: Core
Description: Keep your abs tight (engaged) and back straight. Keep the plank position for 30-60 sec.
Number of sets: 2-3
Number of repetitions: 30-60 seconds isometric hold

Exercise 7: Shuffle Between 2 Cones

Objective: Conditioning/Agility
Description: Shuffle in a straight line between two cones set 15-20 feet apart from one another. Lean and touch the cone with your hand at the end of each length. Do as many lengths in 20-30 sec.
Number of sets: 2-3
Number of repetitions: Maximum of lengths in 20-30 seconds

Exercise 8: Walking Lunges

Objective: Single Leg Work
Description: Start in a standing position with the right leg in front and the left leg behind. Bent the right knee to a 90 degree angle and lower the left knee on the floor. Keep back straight, abs tight and head up (looking straight ahead). Alternate side in order to walk in a forward direction.
Number of sets: 2-3
Number of repetitions: 10 on each side
Tempo: (1-2-1)

Exercise 9: Mountain Climber

Objective: Conditioning/Core/Speed
Description: Keep your back straight, head neutral (eyes forward), and abs tight (engaged). In a supported lunge position, with back leg fully extended, and front leg flexed and under trunk, alternate leg position (flexion/extension) as you would in running, keeping the legs and feet in line with the trunk.
Number of sets: 2-3
Number of repetitions: 10 on each side

Exercise 10: Side Jump Holding Bench

Objective: Conditioning/Power
Description: Stand next to a bench, keeping the shoulder perpendicular to the bench, feet together. Holding the end of the bench with both hands, jump on each side of the bench.
Number of sets: 2-3
Number of repetitions: 10 on each side

Cool-down and Stretching

All exercise sessions should conclude with a cool-down phase. Cooling-down is best accomplished by slowly reducing the intensity of the exercise during the last several minutes of the workout. For example, after running, slow down to a jog or a walk for 5-10 minutes. Follow the cool-down phase with some stretching exercises

Stretching Routine 5-6 minutes

Following the cool-down phase, you should include some stretching exercises.

• Stretch each body part 1-2 times;
• Hold each stretch 20-30 seconds;
• Stretch slowly and in control;
• Do not bounce or jerk;
• Go to the point of tension but not pain;
• Breathe normally; and
• Avoid stretches that are uncomfortable or that hurt.

Stretching

For each exercise you should feel a light stretch and maintain it 20-30 seconds; the tension should ease gradually. If it doesn't, you are over-stretching and you should ease off the tension.

Conclusion

Being fit for duty requires that you maintain a fit and healthy lifestyle throughout your working career. By following this 12 week strength and conditioning program you will be contributing to your fitness for duty which should enable you to successfully complete your PARE. The more time and effort you put into your training the more improvement you will see in your PARE time.

As you develop an even greater interest in fitness and lifestyle information, consult the recommended web sites.

Recommended Websites

• American College of Sport Medicine
• Canadian Council for Health and Active Living at work
• Canadian Fitness and Lifestyle Institute
• Canadian Institute for Health Information
• Exercise Prescription on the net
• Health Canada
• Lifestyle Information Network
• Medline Plus
• National Strength and Conditioning Association
• OPHEA – Healthy schools, Healthy Communities
• PARTICIPAction – Archive Project
• Public Health Agency of Canada
• Runner's World
• Sport Information Resource Centre

Date modified:

2016-03-24