Description
Book SynopsisFit 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.
Table of ContentsPart 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
