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.
Preface
Accessing the Online Video
Acknowledgments
- 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
- Conclusion
- 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
- Conclusion
- Chapter 3. How Do You Start Being Active?
- Exercise Versus Physical Activity
- Preparing for Activity
- Making the Commitment
- Creating a Plan
- Following the Plan
- Conclusion
- 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
- Conclusion
- 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
- Conclusion
- Chapter 6. Cardiorespiratory Endurance
- What Is Cardiorespiratory Endurance?
- Designing Your Cardiorespiratory Program
- Environmental Guidelines
- Warming Up and Cooling Down
- Conclusion
- Chapter 7. Resistance Training
- What Are Muscular Strength and Muscular Endurance?
- Developing Muscular Strength
- Designing Your Resistance Training Program
- Resistance Training Tips
- Resistance Bands
- Partner-Resisted Exercises
- Developing a Calisthenics Training Plan
- Scheduling Exercise
- Conclusion
- Chapter 8. Flexibility
- What Is Flexibility?
- Designing Your Flexibility Program
- Flexibility Training Tips
- Conclusion
- 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
- Conclusion
- Chapter 10. Nontraditional Training
- Stability Ball Exercises
- Medicine Ball Exercises
- Combination or Multijoint Exercises
- Circuits
- Plyometrics
- Balance
- Pilates
- Yoga
- Conclusion
- Part III. Managing the Lifestyle Components of Fitness
- Chapter 11. Understanding Diet and Nutrition
- Classes of Nutrients
- Basic Nutritional Goals
- Conclusion
- 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
- Conclusion
- Chapter 13. Dealing With Stress
- What Is Stress?
- Handling Stress
- Tips for Reducing Stress
- Conclusion
- 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
- Conclusion
- Chapter 15. Preventing Substance Abuse
- Abuse and Addiction
- Alcohol
- Drugs
- Performance-Enhancing Supplements and Steroids
- Conclusion
- Part IV. Maintaining Your Fitness
- Chapter 16. Setting Fitness Goals
- Determining Your Fitness Goals
- Profiling Your Fitness
- Setting Goals Using CHAMPS
- Goal-Setting Tips
- Creating Goals for Various Fitness Levels
- Using a Goal-Setting Worksheet
- Conclusion
- Chapter 17. Motivating Yourself to Be Fit
- The Way We Change
- Identifying Common Roadblocks
- Acting to Avoid Slipping and Dropping Out
- Reviewing Your Performance
- Rewarding Yourself
- Conclusion
References
Index
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. 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 was 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 received a master’s degree in physical education from Indiana
University and was a member of the American Society of Law Enforcement
Trainers. Hoffman was also the author of Running Together: The Family
Book of Jogging, and he helped write the army’s Physical
Fitness Training field manual.
Hoffman passed away in July 2016.
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.
Ancillary materials for this text are free to course adopters and available at
www.HumanKinetics.com/FitForDuty.
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
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