Health and Fitness for Law Enforcement in Canada - .Health and Fitness for Law Enforcement in Canada

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  • Health and Fitness for Law Enforcement in Canada

    ProFEssor MitCHELL FErgEnbauM, Ph.DsHEriDan institutE oF tECHnoLogY anD aDVanCED LEarning

    Toronto

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  • Vice-President, CMPS: Gary BennettEditorial Director: Claudine ODonnellAcquisitions Editor: Matthew ChristianMarketing Manager: Christine CozensProgram Manager: Madhu RanadiveProject Manager: Susan JohnsonDevelopmental Editor: Rebecca RyojiProduction Services: Rashmi Tickyani, iEnergizer Aptara, Inc.Permissions Project Manager: Kathryn OHandleyPhoto Permissions Research: Dimple Bhorwal, iEnergizer Aptara, Inc.Text Permissions Research: Haydee Hidalgo, Electronic Publishing ServicesCover Designer: iEnergizer Aptara, Inc.Interior Designer: iEnergizer Aptara, Inc.Cover Image: Marigold_88/Fotolia

    Credits and acknowledgments for material borrowed from other sources and reproduced, with permission, in this textbook appear on the appropriate page within the text.

    Photos on the following pages are graciously provided by Mitchell Fergenbaum: xii, 9, 2324, 25, 2731, 3435, 3738, 39, 4346, 4849, 5152, 73, 85, 91, 92, 93, 95, 100101, 102103, 104106, 107, 108, 143, 144, 145, 149, 150, 154, 155, 158, 159, 163, 164, 165, 166167, 170171, 185, 198, 199, 200, 203, 341, 344, 346347, 350.

    If you purchased this book outside the United States or Canada, you should be aware that it has been imported without the approval of the publisher or the author.

    Copyright 2016 Pearson Canada Inc. All rights reserved. Manufactured in Canada. This publication is protected by copyright and permission should be obtained from the publisher prior to any prohibited reproduction, storage in a retrieval system, or transmission in any form or by any means, electronic, mechanical, photocopying, recording, or likewise. To obtain permission(s) to use material from this work, please submit a written request to Pearson Canada Inc., Permissions Department, 26 Prince Andrew Place, Don Mills, Ontario, M3C 2T8, or fax your request to 416-447-3126, or submit a request to Permissions Requests at www.pearsoncanada.ca.

    10 9 8 7 6 5 4 3 2 1 WC

    Library and Archives Canada Cataloguing in Publication

    Fergenbaum, Mitchell, 1974 , author Health and fitness for law enforcement in Canada / Mitchell Fergenbaum. Includes bibliographical references and index. ISBN 978-0-13-302568-2 (pbk.) 1. Physical fitnessCanadaTextbooks. 2. ExerciseCanadaTextbooks. 3. PoliceHealth and hygieneCanadaTextbooks. 4. PoliceNutrition CanadaTextbooks. 5. Law enforcementCanadaTextbooks. I. Title.

    GV481.F47 2015 613.70243632 C2014-901975-0

    ISBN 13: 978-0-13-302568-2

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  • To the most inspiring teachers of my life: Dr. Wayne Marino, Dr. Joan Stevenson, and Professor Sue Ronchka.

    To all my students, who will accomplish great things in law enforcement.

    To my dearest Helen. Of all the ways I have been blessed, having you in my life is the greatest.

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  • iv

    Brief Contents

    Preface ix

    Acknowledgements xi

    About the Author xii

    Chapter 1 Introduction to Health and Fitness for Law Enforcement Professionals 1

    Chapter 2 Preparing for Exercise 73

    Chapter 3 Muscle Strength and Endurance 128

    Chapter 4 Cardiorespiratory Fitness 185

    Chapter 5 Introduction to Nutrition for Law EnforcementProfessionals 238

    Chapter 6 Managing Potential and Existing Health Problems 318

    Index 367

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  • v

    Contents

    Preface ixAcknowledgements xiAbout the Author xii

    1 Introduction to Health and Fitness for Law Enforcement Professionals 1

    Unit 1: Why Health and Fitness Matter 2

    1. Overview 2A. Demands on Officers 2B. Demands on New Recruits 7C. What Is Enough Fitness? 7

    Unit 2: Health and Your Job 9

    1. Overview 9A. The Seven Dimensions of Health 10 B. What Is the Best Law Enforcement Career for You? 18

    Unit 3: Fitness and Your Job 18

    1. Overview: Steps for Fitness Testing 18A. Medical Clearance, Informed Consent, and Release

    Forms 18B. Pretest Preparation 19 C. Officer Fitness Testing 20

    2. Policing Fitness Tests 22A. A-PREP 22B. Ontario Police Fitness Award (OPFA) 25 C. PARE 31D. PREP 33E . POPAT 35F . WPS-PAT 39

    3. Corrections-Related Fitness Tests 41A. COPAT 41 B. FITCO 46 C. SOPAT 49

    Key Terms 53Summary of Key Points 54Multiple-Choice Questions 56Study Questions 58Practical/Lab Assignments 58References 69

    2 Preparing for Exercise 73Unit 1: Reaching Your Goals 74

    1. What is a Goal? 742. Motivation for Goals 75

    3. Understanding Your Behaviours 764. Techniques for Making Behavioural Changes 775. Time Management 79

    A. Identify Your Time Wasters 79B. Prioritize Your Tasks 80C. Schedule Your Activities 80D. Organize Your Paperwork 80E . Avoid Distractions 81

    Unit 2: Assessing Your Body Composition 81

    1. Job Performance Benefits 822. Health Benefits 823. Body Types 844. Controlling Your Body Weight 85

    A. Metabolism 85B. Basal Metabolic Rate versus Resting

    Metabolic Rate 86 C. Altering Your Metabolism 86

    5. Measuring Your Body Composition 87A. Research/Medical Techniques 87 B. Field Techniques 88

    Unit 3: Training Principles and Terminology 94

    1. Terminology: Sets, Repetitions, and Load 942. Principles 94

    A. The Principle of Specificity 95B. The Principle of Overload 95 C. The FITT Principle 96 D. The Principle of Individuality 96E . The Principle of Reversibility 97F . The Principle of Recovery 97G. The Principle of Diminishing Returns 98H. Periodization 98

    Unit 4: Pre- and Post-Workout Routines 99

    1. Health and Performance Benefits 992. Types of Stretching 99

    A. Commonly Used Stretches in Law Enforcement 100

    B. Stretches That Are Uncommon in Law Enforcement 106

    3. Implementing Your Program 108A. Pre-exercise: A Proper Warm-Up 108 B. Post-Exercise: A Proper Cool-Down 109

    Key Terms 110

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  • Summary of Key Points 112Multiple-Choice Questions 114Study Questions 115Practical/Lab Assignments 117References 123

    3 Muscle Strength and Endurance 128Unit 1: The Importance of Muscle Strength

    and Endurance 129

    1. Job Performance Demands 129A. Demands on Officers 129B . Demands on Officer-Candidates 130C. How Fit Is Fit Enough for Law Enforcement? 130

    2. Lifelong Healthy Living 130

    Unit 2: Body Fundamentals 131

    1. The Muscular System 131A. Structure and Function 132B. Types of Muscle Fibres 133

    2. The Nervous System 134A. Structure and Function 134

    3. Energy to Contract the Muscles 135A. Anaerobic Metabolism 136B . The Relationship between Anaerobic and Aerobic

    Metabolism 139

    Unit 3: Training Principles and Methods 140

    1. Fundamental Terminology 1402. Fundamental Principles 1413. Types of Muscle Contractions 142

    A. Isotonic Muscle Actions 142B. Isometric Action 144 C. Isokinetic Action 145

    4. Approaches to Training 146A. Use of Periodization 146B. Resistance Training 147C. Calisthenics 148D. Power Training 148E . Plyometrics 149F . Sprint Training 150G. High-Intensity Interval Training (HIIT

    Training) 150

    Unit 4: Selecting a Weekly Training Program (Routines) 151

    1. A Basic Law Enforcement Routine 151A. Introduction 151B. Resistance Training 152C. Anaerobic Sprint Training and

    Cross-Training 153 D. Exercises and Techniques 154

    2. An Intermediate Law Enforcement Routine 156A. Introduction 156B . Resistance Training 157 C. Tempo Training 158 D. Exercises and Techniques 158

    3. An Advanced (Tactical) Law Enforcement Routine 160A. Introduction 160B . Exercises and Techniques 161 C. Resistance Training 162

    Key Terms 171Summary of Key Points 173Multiple-Choice Questions 176Study Questions 178Practical/Lab Assignments 178References 181

    4 Cardiorespiratory Fitness 185Unit 1: The Importance of Cardiorespiratory

    Fitness 186

    1. Job Performance Demands 187A. Demands on Officers 187B . Demands on Officer-Candidates 187

    2. Lifelong Healthy Living 188

    Unit 2: Body Fundamentals 188

    1. The Respiratory System 189A. Lungs 190B . Breathing 191 C. Controlling Breathing: Which Is Better, Nose

    Breathing or Mouth Breathing? 192

    2. The Circulatory System 192A. The Heart 195 B. The Vessels 196

    3. Assessing Cardiorespiratory Fitness 196A. Cardiac Output 196B . VO2 Max 198 C. Blood Pressure 199 D. Energy to Contract Muscles: Anaerobic versus

    Aerobic Metabolism 200

    Unit 3: Training Principles and Methods 201

    1. Principles: How Hard to Work? 201A. Heart Rate Monitoring 202B . Borg Scale 203C. Talk Test 204D. Incorporating Multiple Techniques 204

    2. Choosing Your Training Method 205A. Pace-Focused Methods 205B . Nonspecific Pace Methods 208

    vi C o n t e n t s

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  • Unit 4: Selecting a Weekly Training Program (Routines) 210

    1. Basic Law Enforcement Routines 210A. Overview 210 B. Three-Days-per-Week Routines 21