Policing Test: Strategies for Physical Test Preparation and Success

This report outlines the essential steps for preparing for a policing test, emphasizing the importance of physical fitness components. It details strategies for improving flexibility, cardiorespiratory endurance, muscular strength, body composition, and muscular endurance. The report suggests determining test requirements, assessing physical abilities, and estimating preparation time. It provides specific training schedules, including alternating strength and cardio exercises, and emphasizes the significance of proper nutrition, hydration, and appropriate clothing. The report also covers strategies for pacing oneself during exercises, decreasing routine before the test, and resting muscles. Finally, it highlights the importance of mental preparation and proper timing on the test day. The report references several studies to support its recommendations.

Running Head: POLICING TEST
Policing Test
Student’s Name
Institutional Affiliation
Date

Policing test
The following are the Steps taken to ensure the passing of policing testing
1. Flexibility
Ways to attain flexibility;
Determine the requirements
Eisinger, Wittels, Enne, Zeilinger, Rausch, Hölzl, & Eisinger (2011) stated that a
combination of evaluations to assess aerobic body fitness, flexibility, and body makeup, it is
essential to ask the recruiter or search online for the elements that are needed. All
departments of the military require body fitness. If one can’t access what is necessary for the
test, one should create routine testing with most physical elements tests eg, situps, pull-ups,
push-ups, and running (Eisinger et al., 2011).
Determine the physical abilities
To identify whether you can pass your trial, you need to know what you can do in
each category that you will be tested (Hardy, Kern, Dutz, Weber, Göbel & Steinmetz, 2014).
Assuming you is taking the test today and practices each exercise. Evaluate how close you
are coming to the goal and how much further you need to go. If currently one is not
physically fit, you should try all way possible to be healthy before the day of testing.
Principally you should not have chest pains and neck straining; also importantly, you
must talk to your doctor if you have any heart problems or if you experience shortness of
breath after a little exercise. Flexibility reduces the chances of being injured; most injuries
don't occur when one moves slowly but occurs due to lack of flexibility. Longer strides are
encouraged since they involve versatility, which enhances physical performance.
2

Policing test
Estimate the duration of preparation
Seiler, Jøranson, Olesen & Hetlelid (2013) said that enough time is required for
military training. It is a recommendation that one is supposed to train three months earlier
before the actual day. You are supposed to practice soft exercise before indulging in
laborious exercise. Make sure your expectations and schedule are healthy and realistic.
2) Cardiorespiratory endurance
Achieved through the following;
Create a weekly schedule interchanging strength and cardio-training
One requires a day to rest in between the activities that are similar to allow muscles to
rebuild. Plan to exercise six days in a week alternating between strength exercise on odd
numbers and cardio in even number days (Seguin, 2015). Make sure you rest on the seventh
day. If you are new in the field of practice, you must start little and start wit four days’ trials
in a week. One must include cooldown and warmup exercises, for example, taking five
minutes after completing to cool down. Training helps your body to use oxygen
appropriately, to attain cardiovascular gains; one should do twenty to thirty minutes. This
training helps in improving heart health and the reduction of fat.
3) Muscular strength
Achieved through;
Pacing yourself
A constant speed should be maintained since it is crucial for repetitive and prolonged
exercises like multiple mile runs and crunches. Running too fast at the start of the exercise,
3

Policing test
one becomes fatigued quickly. It is of importance to maintain the pace throughout the
training.
4) Body composition
Achieved through;
Eating a healthy diet
It is vital to know what one eats while training for an upcoming test. Processed
foodstuffs should be avoided, mostly deep-fried items and fast food (Yun & Silk, 2011). The
diet should consist of lean proteins from meat and whole grains. Caffeine, alcohol, fatty food,
and sugar should be limited.
Making sure one is hydrated
According to Vandermark (2016) lack of enough water in the body leads to poor
performance and therefore drinking extra fluids the week before the test increases the
performance. One should drink ten or more glasses of water daily.
Suitable clothing
Right fitting gear is more effective in workout routines for improving both cardio and
muscle tone. Inappropriate clothing can cause injury or hinder one's performance. Attires
should be comfortable not to lose since they could be caught in the fitness machine. Clothes
that absorb moisture are appropriate, for example, Supplex fabric and socks that keep feet
dry. Shoes used should be for that specific activity. Running shoes should be different from
cross trainers in order not to affect the performance.
5) Muscular endurance
Ways to achieve muscular endurance;
4

Policing test
Start decreasing your routine four days before the test
Working out strongly three days before the actual test day may reduce your
performance. Based on Vandermark (2016) training should not be strenuous for example one
to two miles run should be taken instead of full runs.
Stop training the day before the test
The body muscles are supposed to be made rest from workouts the day before the trial
to prevent muscle fatigue and over excretion. Light training like walking and biking should
be done .spend most of the time preparing mentally for the test.
Getting ready for the day of the test
Waking up early at least three hours before the trial starts to give oneself time to eat
breakfast and have some warmups. Extra time should be created to travel to the test area on
time.
5

Policing test
References
Eisinger, G. C., Wittels, P., Enne, R., Zeilinger, M., Rausch, W., Hölzl, T., ... & Eisinger, G.
C. (2011). –EVIDENCED-BASED JOB ANALYSIS AND METHODOLOGY TO
DETERMINE PHYSICAL REQUIREMENTS OF SPECIAL MILITARY
OCCUPATIONS. Optimizing Operational Physical Fitness.
Hardy, S., Kern, A., Dutz, T., Weber, C., Göbel, S., & Steinmetz, R. (2014, November).
What Makes Games Challenging? Considerations on How to Determine the"
Challenge" Posed by an Exergame for Balance Training. In Proceedings of the 2014
ACM International Workshop on Serious Games (pp. 57-62).
Seiler, S., Jøranson, K., Olesen, B. V., & Hetlelid, K. J. (2013). Adaptations to aerobic
interval training: interactive effects of exercise intensity and total work
duration. Scandinavian journal of medicine & science in sports, 23(1), 74-83.
Seguin, R. A. (2015). Factors Associated with Success in PARE Testing Among RCMP
Officers.
Yun, D., & Silk, K. J. (2011). Social norms, self-identity, and attention to social comparison
information in the context of exercise and healthy diet behavior. Health
communication, 26(3), 275-285.
Vandermark, L. W. (2016). Relationship of Perceived Thirst to Measures of Hydration
During and Following Exercise.
6