Let’s Get Physical! Workout Resources For Police Applicants
Becoming a member of select Canadian police forces requires study, the proper temperament, applied "know-how," discipline and endurance. What we are talking about is physical and mental strength. The rigorous written examinations will test a candidates analytical skills, deductive and inductive reasoning; as well as evaluate a behavioral profile, looking at problem-solving abilities, communication and interpersonal skills. No doubt, Police Test Prep has resources for all the written tests with our range of course preparation packages, covering the nation’s Providences, but what help is available to successfully pass the all important physical and fitness requirements that are every bit as vital and necessary in the performance of the demanding police officer occupation? In addition, another important question we will answer here is, what exactly are the physical requirements?
First, depending of which police force candidates are seeking to join, a physical examination is an unavoidable part of the application process. In the case of the Royal Canadian Mounted Police the examination is knows as PARE (Physical Abilities Requirement Evaluation). The Ontario Association of Chiefs of Police apply the Physical Readiness Evaluation for Police (PREP) examination, which evaluates physical skills and abilities under the Constable Selection System.
Here’s a run down of what the tests will examine:
Considered an "occupational test," used to ensure applicants can perform the physical demands of the job. Looking at:
- Cardiovascular strength.
- Muscular strength and endurance.
- Obstacle course performance, required completion in 4:45 minutes or less. Which will be re-tested at Depot, at which point completion required will be under 4 minutes.
Beginning with a Physical Activity Readiness Questionnaire (PAR-Q), candidates will share their medical histories and undergo standard health checks, such as blood pressure screening. The physical examination evaluates anaerobic fitness (often referred to as "interval training"), as well as muscular endurance and strength. PREP is actually composed of three distinct "mini-tests," which include:
- General health screening.
- The Pursuit/Restraint Circuit.
- Aerobic Shuttle Run.
Police Test Prep recommends a combination cardiovascular and high-intensity workouts to prepare a candidate for the physical fitness requirements ahead. An available complimentary resource that details Standard Workout Plans, shares a thorough outline of a sample fitness template that includes types of exercise, a workout schedule and even dietary recommendations that will help provide the energy to keep up with this disciplines approach.
The Standard Workout Plan focuses on anaerobic exercises that sharpen the quick reaction and exertion levels police officers need on the job. Exercises include: bench presses, dumbbell reps, and treadmill time. Cardiovascular needs are addressed with weights, elliptical and spinning regimes. These exercises comprise resistance training workouts which focus on the major muscles used in performing police tasks, including the back, arms, shoulders, abs and legs. This 5-day course trains the different groups of muscles every other day, for instance, upper body muscles on one day, and then the lower body muscles on the next. We encourage that this weekly routine should be repeated 4-6 weeks prior to testing.
For more immediate fitness results we highly recommend Crossfit exercise plans. These programs are more taxing on the body and we advise candidates to see their doctors to approve physical conditions are ready to challenge strength, endurance and physical ability.
A summary of an excellent Crossfit program can be found here. Our resources also provide an encouraging and informative video on Crossfit that details why Crossfit programs are so applicable to police training and fitness. In addition, also find PDF (printable documents) materials to help you get started, with an effective exercise program as well as dietary supplemental information for those who need it. A handy Crossfit glossary will be very helpful to those who are new to the workout and gym circuit.