Fit For Duty

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