Understand the fundamentals of plyometric training
Plyometrics, also called jump training, is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout for people of all ages, including children and adolescents.
The risk of stress and inactivity for law enforcement
In an FBI (1988) training survey of local law enforcement agencies, stress management was rated the number one in-service training need. Several studies over the years have suggested that law enforcement is significantly more stressful than other occupations, and just slightly less stressful than firefighting.
Fit for Duty, Third Edition, contains complete information on creating and implementing physical fitness and wellness programs for law enforcement officers to ensure that officers are alert, physically ready, and mentally prepared for their demanding job requirements.
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When facing threats of violence and terrorism, law enforcement officers are often critical first responders. The ability of these officers to be alert, physically ready, and mentally prepared to handle the hazardous situations that are a regular part of the profession is essential to their agencies and the communities they protect. Fit for Duty, Third Edition With Online Video, provides practical information on creating and implementing physical fitness and wellness programs to help law enforcement officers fulfill their demanding job requirements.
Authors Robert Hoffman and Thomas R. Collingwood offer a comprehensive resource with job-specific training and strategies supported by more than 60 years of experience helping law enforcement officers achieve physical fitness and lead healthier lives. Now fully updated with current statistics, anecdotes, and research from agencies across North America, Fit for Duty, Third Edition, contains the following:
Expanded content on physical readiness that provides guidelines and helps readers understand how their fitness affects their ability to perform
A new chapter on nontraditional training that provides instruction on incorporating stability and medicine ball exercises, circuit training, plyometrics, Pilates, and yoga into exercise routines
Accompanying online video that demonstrates 40 test protocols and exercises, showing officers how to properly perform the recommended activities
Reproducible checklists and forms that make instruction easy and allow officers to incorporate fitness into daily routines
An image bank that contains all the forms, figures, tables, and technique photos from the book
Fit for Duty, Third Edition, is divided into four progressive sections. The text starts with big-picture information on fitness assessment, beginning with the general fitness levels of the entire nation and then focusing on how fit law enforcement officers compare to the general population. Part II explains the importance of physical fitness and how to train in each of those specific areas to increase cardiorespiratory endurance, muscular strength and endurance, explosive strength, flexibility, agility, speed, and anaerobic power. Part III focuses on lifestyle components of fitness, including diet and nutrition, weight management, stress management, smoking cessation, and the prevention of substance abuse. Part IV ties together all information from the previous sections into achievable plans and goals. It also explains how to avoid common hurdles and pitfalls of adopting lifestyle changes so that officers will have positive results. Throughout the text, exercise drills are featured in a numbered, step-by-step format so that people of all fitness levels can easily follow them.
With this text, law enforcement instructors and administrators can establish complete and customized fitness programs that prepare current and future officers in every branch of service. Individual officers will receive the tools they need to improve their fitness levels, which will help them in many situations they might encounter.
Accessing the Online Video
Part I. Assessing Your Fitness
Chapter 1. What Does Fitness Mean to an Officer’s Physical Readiness?
History of Physical Fitness
Components of Physical Fitness
Physical Readiness for the Job
Job Relatedness of Physical Fitness Tests and Standards
Maintaining a Professional Image
Chapter 2. What Does Fitness Mean to an Officer’s Health and Well-Being?
Societal Fitness and Health
Officers’ Fitness and Health
Benefits of a Fitness Program
Chapter 3. How Do You Start Being Active?
Exercise Versus Physical Activity
Preparing for Activity
Making the Commitment
Creating a Plan
Following the Plan
Chapter 4. How Fit Are You?
Importance of Testing
Agency Physical Performance Testing
Fitness Standards Validation for Law Enforcement
Assessing Your Fitness Level
Using Your Test Results
Part II. Training for Fitness
Chapter 5. Principles of Exercise
Principle 1: Regularity
Principle 2: Recovery
Principle 3: Reversibility
Principle 4: Overload
Principle 5: Progression
Principle 6: Balance
Principle 7: Variety
Principle 8: Specificity
Principle 9: Adaptation
Principle 10: Individuality
Principle 11: Moderation
Fitness Training Myths
Chapter 6. Cardiorespiratory Endurance
What Is Cardiorespiratory Endurance?
Designing Your Cardiorespiratory Program
Warming Up and Cooling Down
Chapter 7. Resistance Training
What Are Muscular Strength and Muscular Endurance?
Developing Muscular Strength
Designing Your Resistance Training Program
Resistance Training Tips
Developing a Calisthenics Training Plan
Chapter 8. Flexibility
What Is Flexibility?
Designing Your Flexibility Program
Flexibility Training Tips
Chapter 9. Anaerobic Fitness
What Is Anaerobic Fitness?
Designing Your Anaerobic Running Program
Training for the 300-Meter Run
Designing Your Lower-Body Explosive Power Program
Designing Your Agility Running Program
Anaerobic Fitness Training Tips
Chapter 10. Nontraditional Training
Stability Ball Exercises
Medicine Ball Exercises
Combination or Multijoint Exercises
Part III. Managing the Lifestyle Components of Fitness
Chapter 11. Understanding Diet and Nutrition
Classes of Nutrients
Basic Nutritional Goals
Chapter 12. Controlling Weight
What Is Weight Management?
Principles of Weight Loss
Developing a Weight-Loss Plan
Planning for Weight Management and Good Nutrition
Using an Eating Checklist
Chapter 13. Dealing With Stress
What Is Stress?
Tips for Reducing Stress
Chapter 14. Quitting Smoking
What’s So Bad About Cigarettes?
Impact of Smoking on Performance
Effects of Secondhand Smoke
Benefits of Quitting
How to Quit
Chapter 15. Preventing Substance Abuse
Abuse and Addiction
Performance-Enhancing Supplements and Steroids
Part IV. Maintaining Your Fitness
Chapter 16. Setting Fitness Goals
Determining Your Fitness Goals
Profiling Your Fitness
Setting Goals Using CHAMPS
Creating Goals for Various Fitness Levels
Using a Goal-Setting Worksheet
Chapter 17. Motivating Yourself to Be Fit
The Way We Change
Identifying Common Roadblocks
Acting to Avoid Slipping and Dropping Out
Reviewing Your Performance
About the Authors
A comprehensive resource for law enforcement officers, instructors, and administrators to use in officer training and agency fitness and wellness programs. Also a textbook for college and university officer training programs.
Robert Hoffman, MS, retired from the U.S. Army as a lieutenant colonel in 1991. The former director of FitForce has been training public safety officers, advising agencies about fitness issues, and helping those agencies develop fitness programs since 1993. During his 22 years in the military, Hoffman completed assignments around the world. He commanded a brigade headquarters company in Germany, a ranger company in Vietnam, and a Special Forces SCUBA detachment at Fort Bragg, North Carolina. He also commanded the 4th Ranger Training Battalion at Fort Benning, Georgia, where in addition to working with rangers, Hoffman trained U.S. drug enforcement agents who were being deployed in South America.
Hoffman spent three years as the director of training for the Army’s Soldier Physical Fitness School and helped to develop the Army’s Total Fitness program. He also spent four years as a professor in the department of physical education at West Point. While there, he was an assistant cross country and track coach and a junior varsity basketball coach.
Hoffman is certified as a fitness instructor by the American College of Sports Medicine (ACSM) and as a master fitness trainer by the U.S. Army. He holds a master’s degree in physical education from Indiana University and is a member of the American Society of Law Enforcement Trainers. Hoffman is also the author of Running Together: The Family Book of Jogging, and he helped write the army’s Physical Fitness Training field manual. Hoffman continues to develop public safety fitness programs that are practical and legally defensible.
Hoffman resides in Huntersville, North Carolina, with his wife, Barbara.
Thomas R. Collingwood, PhD, has been involved in implementing law enforcement programs for 40 years. He developed and directed the continuing education division of the Cooper Institute for Aerobics Research, where he created the institute’s police instructor course that has trained more than 10,000 police fitness coordinators. He also designed the FitForce national law enforcement fitness program. Collingwood has worked with more than 200 law enforcement agencies worldwide to design fitness programs and has conducted validation studies to define job-related fitness standards for 100 federal, state, and local law enforcement agencies. He is the author of 10 books and more than 100 publications in the field.
Collingwood was a military policeman with the U.S. Army, a police psychologist with the Dallas Police Department, and a training director for the Kentucky Department of Justice. He has served as the national fitness director for the American Society of Law Enforcement Trainers and as a special advisor on law enforcement fitness to the President’s Council on Physical Fitness and Sports and the International Association of Chiefs of Police (IACP). He also was an advisor for the redesign of the U.S. Army’s Physical Readiness program.
Collingwood holds a master’s degree in exercise science from the University of Kentucky and a doctorate in psychology from the University of Buffalo, and he is a certified health and fitness director with the American College of Sports Medicine. The IACP, U.S. Drug Enforcement Administration, U.S. Marshals Service, and U.S. Secret Service have all recognized Collingwood for his work in the field of law enforcement fitness. He was the recipient of the Healthy American Fitness Leaders award presented by the President’s Council on Physical Fitness and Sports and the National Jaycees.
Collingwood resides with his wife, Gretchen, in Richardson, Texas.
Image bank. Includes all of the exercise technique photos and illustrations for easy-to-follow instruction. In addition, the image bank includes tables and copies of all checklists and forms from the book for easy distribution during classes and seminars. The image bank is also available for purchase • ISBN 978-1-4925-0216-6
Online video. Includes 40 video clips that demonstrate various test protocols and exercises found in the book. The videos explain and demonstrate the proper techniques for these tests and exercises so that users gain the most benefit from the workouts. The online video is also available for purchase separately • ISBN 978-1-4925-0215-9